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When did you first learn your body was “wrong”?For nutrition coach Elizabeth Dahl, it started with a comment about her legs—and from there, years of restriction, shame, and disconnection followed.In this honest and hopeful conversation, Elizabeth shares how she broke free from diet culture and found food freedom rooted in self-trust, not perfection. We talk about why "perfect plans" don't work in real life, how to reset after tough moments with food, and why your body deserves to be nurtured, not punished.If you're tired of starting over or overwhelmed by health advice, this episode will feel like a deep breath. Take a listen!GET IN TOUCH WITH ELIZABETHElizabeth is offering free 6-minute guided audio meditation to help listeners eat mindfully and create a happy balance with food. Click HERE.I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Change is a part of life—but in your 40s and beyond, it can feel messier, more emotional, and a lot harder to navigate. In this episode, I'm digging into why change often hits differently in midlife, the feelings it stirs up (spoiler: you're not alone!), and how to move through it with more ease and self-compassion. Whether you're facing shifts in your health, relationships, career, or sense of self, this conversation is here to remind you that it's okay to feel all the things—and that there's real strength on the other side of transition.THE WELL NOURISHED WOMAN COMMUNITY

What if your biggest challenge became your greatest calling?That's exactly what happened to Debra Erickson, who lost her vision to retinitis pigmentosa. At age 59, she did something extraordinary: she enrolled in culinary school — and became the only blind graduate in her class.Today, Debra is the founder of The Blind Kitchen, where she's making it possible for people with vision loss to cook independently and confidently.The truth? The kitchen can be intimidating for anyone — sharp knives, hot pans, complicated recipes. Now imagine facing all of that without sight. In this powerful episode, Debra shares how she turned fear into purpose, building a business that helps others overcome their own kitchen anxieties.What I love most is that her story isn't just about blindness. It's about resilience, creativity, and pushing through whatever's holding you back — in the kitchen or in life.Debra's approach to cooking is all about making things organized, clear, and manageable — lessons that anyone can use, whether you're a total beginner or just someone who wants to feel more confident making meals at home.Her courage and innovation are truly inspiring, and I know you'll come away from this conversation feeling empowered to tackle your own challenges.

What does homesteading look like when you live in suburban Los Angeles? Elizabeth Bruckner never imagined she'd become a passionate advocate for self-sufficient living – especially after years of killing every houseplant that crossed her threshold. However, a long-term chronic illness that left her bedridden forced her to reimagine her relationship with food and healing.Desperate to regain her health, she abandoned processed foods and gradually shifted from her 27-year vegetarian diet to incorporate nutrient-dense, ethically sourced animal products. The improvements were dramatic, but it was the COVID pandemic that truly catalyzed her homesteading journey when even basic ingredients like garlic became temporarily unavailable."I didn't even know what broccoli looked like coming out of the ground – that's how divorced I was from my food," Elizabeth confesses. Today, she champions an accessible vision of homesteading that breaks free from the stereotypical image of rural living with livestock and acres of land. Instead, she focuses on finding joy in whatever aspects of self-sufficiency speak to you – whether that's fermenting foods, growing herbs as a "gateway drug" to gardening, or making cleaning products from fruit scraps.Elizabeth's book, "The Homesteader Mindset," offers practical guidance for building sustainable habits without the overwhelm. Her approach acknowledges our modern lives while reclaiming traditional wisdom – proving that even "lazy gardeners" can create abundant food spaces through permaculture techniques that mimic nature's systems.Ready to explore your homesteading potential? Visit Elizabeth's website for a free Homesteader Habit Tracker and discover how small daily practices can transform your relationship with food, health, and self-sufficiency – no matter where you live.Links Talked About on the PodcastGet the Fruit Scrap Vinegar Recipe HEREMason Tops (lids used for fermenting and preserving)Acid Test Strips (tests for acidity of vinegar)I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Were going beyond kegels and talking about real solutions for incontinence in midlifeThis week, we're talking about something so many women deal with — but almost no one talks about: urinary incontinence.After having twins, I thought leaking was just something I'd have to live with. I was told to do kegels and move on. But they didn't help — in fact, they made things worse.In this episode, I'm joined by Dr. Nigel Brayer, creator of the Iron-Clad Bladder System, who's on a mission to change the conversation around bladder health. We talk about why traditional advice only addresses a small piece of the problem, and how your nervous system, hormones, stress, and even your hydration habits play a much bigger role than most people realize.If you've ever felt embarrassed, frustrated, or just confused about what's happening with your body — this one's for you. You're not alone, and you don't have to just live with it.Listen in and learn:Why kegels aren't always the answerHow menopause, stress, and certain foods impact bladder functionWhat to do instead — including physical, nutritional, and nervous system supportHow to break the shame and take back control of your healthLearn more about Dr. Brayer and his free seminar on healing your bladder, April 17, 2025 8pm EST click HERETo learn about Dr. Brayers Iron Clad Bladder program, click HEREFind Dr. Brayer on IG HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Discipline, perfectionism, and "healthy habits" can sometimes mask a dangerous relationship with food and exercise. Allison Yamamoto opens up about her journey from NCAA cheerleader to marathon runner, revealing how her pursuit of athletic excellence led her down a path of restrictive eating, overtraining, and eventually losing her period for several years.What makes this conversation particularly powerful is how Allison's story uncovers the societal reinforcement that keeps many women trapped in unhealthy patterns. Despite serious health warning signs, doctors dismissed her concerns as "normal for an active woman." Friends and family praised her discipline and commitment to "health," unintentionally encouraging behaviors that were actually compromising her wellbeing.The revelation that missing periods signal more than just fertility concerns becomes a crucial turning point. Hypothalamic amenorrhea indicates a body in survival mode, with serious implications for bone density, immune function, and long-term health. Yet this vital information remains largely unknown to many women pushing themselves toward arbitrary fitness goals while chronically underfueling.Most striking is Allison's description of the mental burden – the constant calculations, food rules, and guilt that ran "like a tape" in the background of her mind despite appearing successful externally. This invisible struggle consumes enormous energy that could be directed elsewhere.Through her coaching practice, Allison now offers women individualized support addressing both nutritional/exercise components and the psychological factors keeping them stuck. The hopeful message? Hypothalamic amenorrhea is reversible through lifestyle changes, with the return of menstruation serving as tangible evidence of healing.Ready to transform your relationship with food and exercise? Discover what your body really needs without the rigid rules and restrictions that steal your mental freedom. Your period isn't just about fertility – it's a vital sign worth protecting.To Learn More About Allison and her programs click HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Emily Allen transformed her relationship with alcohol while raising her children, and now guides women in creating an exciting next chapter filled with clarity, authentic connections, and true freedom as they transition to their empty nest years.• Daily wine had become a numbing ritual, especially during COVID lockdowns• A horrible Christmas morning hangover became the turning point• Dry January 2021 became the gateway to permanent sobriety• Sleep quality dramatically improved within weeks of quitting• "Wine mom culture" normalizes drinking as necessary for stress management• Moderation attempts create mental gymnastics and decision fatigue• Social relationships often shift, revealing which connections were alcohol-dependent• Breaking neural pathways requires creating new evening rituals• Midlife health risks from alcohol increase significantly, especially breast cancer risk• Baseline anxiety levels noticeably decrease after sustained sobriety• Empty nesting provides the perfect opportunity for transformation• Emily now offers a 12-week group program launching May 12thVisit livingfreewithemily.com to join the waitlist for Emily's 12-week group program or take her free "alcohol-free personality" quiz.I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Elizabeth Kush, licensed clinical counselor and women's life coach, explores the complex challenges of midlife and menopause for women who feel overwhelmed by physical changes, shifting family dynamics, and societal expectations.• Menopause brings significant physical and emotional changes that can make women feel disconnected from their former selves• Brain fog, memory issues, and body changes are common experiences during perimenopause and menopause• Women often struggle with the "illusion of control" as their bodies change in ways that dieting cannot prevent• Self-compassion is more effective than self-criticism for creating positive change and emotional wellness• Research shows being kind to yourself creates better outcomes than harsh self-judgment• Boundary-setting is essential for women who have been socialized to prioritize others' needs above their own• Caregiving without boundaries leads to depletion, resentment, and strained relationships• Being highly sensitive is a genetic trait that affects how deeply you process sensory information• Change is possible at any age - even when external options seem limited, internal transformation remains availableConnect with Elizabeth through her counseling website at progressioncounseling.com, her coaching site at elizabethcush.com, or through her podcast "Awaken Your Wise Woman."Connect With Elizabeth for coaching HEREBiz's Group Support for Sensitive Women HEREAre You Highly Sensitive? Click HERE to find out.I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

If there is one thing that women in midlife women contend with it is our ageing skin. Today I am talking with skincare expert and the owner of Magnolia Skin Essentials Lisa Duffy. Lisa inspires women to embrace aging with confidence through well-tested, clean skincare. We explore the significance of combatting aging and maintaining beauty in midlife.• Importance of aging gracefully while embracing beauty • The journey of creating Magnolia Skin Essentials • Understanding the benefits of magnolia bark extract • The concept of clean versus natural skincare • Nutritional aspects influencing skin health • Lisa's simple and effective skincare regimen • Choosing the right products tailored to individual needs • Empowering women to find peace with aging • Highlighting personal beauty narratives and experiences Check out Magnolia Skin Essentials for resources and a free skincare guide to help you understand the best products for mature skin.To Find out More About Lisa and her skincare line click HEREGet 50% off one product on your first order! Click HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Menopause is not just a personal issue, it's also a workplace issue—but too often, it's ignored, misunderstood, or left out of corporate wellness conversations. In this episode, I sit down with employment attorney Mark Carey to break down the legal protections (or lack thereof) for women navigating menopause at work and what companies can do to support midlife employees.We discuss:✔️ Your rights as an employee—Can you ask for accommodations? What legal protections exist?✔️ The stigma around menopause at work—Why many women stay silent and what needs to change.✔️ How companies can step up—From menopause-friendly policies to wellness programs that make a difference.✔️ The role of education—Because even with policies in place, many women don't have the knowledge or confidence to advocate for themselves.If you've ever struggled with menopause symptoms in the workplace or wondered how businesses can do better, this conversation is for you. Let's break the silence and start creating workplaces where midlife women thrive.

Have you ever considered how menopause might be affecting your career or your workplace wellbeing? Many women, despite making up half of the workforce, grapple with challenges during menopause that often remain unspoken, from brain fog and fatigue to anxiety. In this episode of Real Food Stories, I address a crucial conversation around menopause in the workplace that needs to be addressed.  By sharing startling statistics and real-life experiences, we bring to light the pressing need for workplaces to become more menopause-friendly, much like they've adapted to support mental health and parental leave.I delve into strategies that can break the silence and create a supportive environment for those navigating menopause. Encouraging open discussions with coworkers, friends, and HR departments can foster a workplace culture of understanding and compassion. This episode is a call to action for companies to recognize menopause as a legitimate workplace issue and for individuals to prioritize self-care. Together, we can create environments where women feel empowered to share their experiences without fear of stigma or career setbacks.My Linkedin Article - Menopause in the Workplace: Why It's Time to Start Talking About ItI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

This episode dives deep into the confusion surrounding menopause hormone therapy, discussing the historical stigma, outdated research, and contradictory medical advice women face. By understanding these complexities and advocating for themselves, women can navigate their menopause journeys with more confidence and clarity.• Examination of outdated beliefs about hormone replacement therapy • Discussion on the impact of the WHI study on public perception • Insights on the inconsistencies in medical advice from doctors • Analysis of misinformation in digital spaces, including social media • Exploration of compounded hormones versus FDA-approved therapies • Overview of emerging changes in menopause care, including specialization • Suggestions for women on how to advocate for themselves • Emphasis on the importance of community support and educationLinks Mentioned in The PodcastMenopause Society click HEREInternational Menopause Society click HEREBooks I RecommendMenopause Manifesto by Dr. Jen GunterEstrogen Matters by Dr. Avrum BlumingYou Are Not Broken by Dr. Kelly CaspersonI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

What if you could throw away the burden of New Year's resolutions and instead embrace a mindset brimming with exciting possibilities? Join me as I share a personal journey of transforming the post-holiday pressure into an opportunity for joy and curiosity. This episode of Real Food Stories is all about breaking free from the constraints of societal "shoulds" and redefining our goals into aspirations that truly resonate with us. I'll share how small, intentional changes can lead to a more fulfilling life. It's time to move beyond guilt-driven resolutions and focus on what genuinely lights us up for a more aligned and joyful year.As we look forward to designing a year that excites and inspires us for 2025, we'll explore practical ways to turn possibilities into reality. From incorporating accountability measures to reshaping those pesky "shoulds" into desires, this episode is packed with insights on making meaningful changes. I even offer a free 30-minute discovery call to help kickstart your journey, because this year is all about turning dreams into achievements. Embrace this opportunity and let's create a future where 2025 becomes your best year yet!Click HERE to set up a FREE 30-minute discovery call with me!I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Unlock the secrets of navigating menopause with confidence and clarity! Join Heather Carey, as she unveils the impactful lessons learned in 2024, including the launch of her signature course, "Nourish, Your Menopause Journey." Heather celebrates the progress in understanding menopause while acknowledging the knowledge gaps within the medical community. In this episode Heather shines a light on the unsettling rise of "menowashing," where misleading marketing preys on menopause fears. By exposing these tactics, we aim to arm you with the knowledge to make informed, evidence-based decisions.As we go into the new year, let's say goodbye to the myths and misinformation that cloud  your menopause journey. From the false promises from celebrities, doctors and talk of hormone-balancing supplements to the pitfalls of detox teas, Heather dissects the marketing gimmicks that target menopausal women. As misleading diet trends like keto and intermittent fasting resurface, she highlights their limitations and promote healthier alternatives. With 2025 on the horizon, let's foster a commitment to balanced nutrition, enjoyable exercise, and professional guidance for hormone therapy. Embrace menopause as a powerful transition, and together, we'll leave behind ineffective solutions in favor of real, proven care. Thank you for being part of this journey, and here's to a joyful and informed holiday season! Can't wait to see you in the New Year!I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

This has been a big year for menopause education and I'm excited about it! With the realization that most medical doctors do not receive any training there is a call for more awareness and education. Talking about hormones (menopause hormone therapy MHT) and menopause in general should become less daunting as more MD's become trained in this area of medicine. Other evidence based takeaways from 2024 that are talked about:Best foods to support the menopause transitionBest ways to manage specific symptoms Best insights on weight and metabolismThe best self care habits that stuckThe best lessons I learned this yearLinks mentioned in the episode:The More Joy Less Stress Healthy Holiday Reset, click HERE to join (it's free!)The Menopause Society click HEREI want to hear from you! heather@heathercarey.comI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Unlock the secret to a stress-free and joyful holiday season!Imagine stepping into the festivities with a sense of calm and balance, rather than being overwhelmed by stress or striving for impossible perfection. Drawing from the best of my personal experiences and practical insights, I journey through the art of prioritizing self-care amidst the chaos of the holidays. In this episode, we unravel the essential habits for a healthier holiday, especially for women navigating midlife and menopause. Explore how mindful nutrition and alcohol moderation can transform your holiday experience, maintaining your energy and keeping cravings at bay. Learn the secret of a calming bedtime routine and how daily gratitude can shift your perspective, setting the stage for a regret-free new year. Dive into the "More Joy, Less Stress, Healthy Holiday Reset" program, a treasure trove of tips, recipes, and support to help you breeze through the holidays with ease. Share in the warmth of community and take the first step toward a joyful, balanced holiday season.SIGN UP HERE for More Joy, Less Stress Healthy Holiday Reset, its FREE!Links I reference:Episode 81: The About Protein in Midlife Episode 26: Why I Quit Drinking for GoodI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Concerned about the holidays? Here's your 15-minute Thanksgiving pep talk! Can Thanksgiving be the most joyous day without the side of stress and guilt? Join me as I unravel the secrets to a more mindful and balanced holiday celebration. You'll learn how to create a harmonious, balanced Thanksgiving plate, learn to set boundaries and use the most important sentence to do just that. As we prepare for this festive season, I extend my heartfelt gratitude for your continued support and time. During this busy season, let's focus on maintaining health and energy by embracing mindfulness and joy. Share this episode with friends who might need a nudge towards a healthier holiday mindset. Remember, Thanksgiving is not just about the food; it's about savoring each moment with intention and gratitude. Wishing you a truly wonderful and mindful Thanksgiving celebration!Join me for my FREE More Joy Less Stress Healthy Holiday Reset starting on December 5th! Click HERE to sign up. I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Stacy Brix, a board-certified family nurse practitioner with a passion for perimenopause, joins Heather to challenge outdated misconceptions and bring clarity to a critical phase in women's health. Discover how her professional journey and personal experiences have led her to focus on hormone replacement therapy (HRT), shedding light on the often misunderstood benefits it offers beyond symptom relief. Together, we aim to equip women with the knowledge and confidence to make informed decisions about their health, while addressing common hurdles like misdiagnosis and inadequate care that many women face. By tackling the persistent fears linked to the Women's Health Initiative study, we highlight the broader health benefits of HRT, encompassing heart, bone, and mental health improvements.Navigate the perimenopausal journey with evidence-based support as Stacy shares essential insights on questions to ask your healthcare providers. Discover why many women might not need to seek out expensive specialty clinics or hormone tests and learn how primary care providers and gynecologists can often offer the necessary guidance. Stacy's commitment to holistic health coaching and lifestyle changes provides a fresh lens through which to view the often perplexing wellness space. With valuable resources and contact information, including her Instagram handles, Stacy reinforces the importance of informed voices in the wellness industry, leaving listeners empowered and inspired.Click HERE for Stacy's websiteFind Stacy on IG HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

If you didn't listen to last week's episode (#100) where I talk to the men out there about menopause, take a listen!Today, I went a bit rogue and decided to bring on my husband (and real-life man!) Mark Carey, to get his side of the menopause story. Menopause isn't just a women's issue, but rather a shared journey that deeply impacts relationships. We unraveled this topic and offer a glimpse into menopause from a partner's perspective. Together, we explore how this life transition can reshape dynamics at home and work, and the surprising gaps in understanding that many face. Mark's candid reflections reveal the importance of education, empathy, and support, and how bridging the knowledge gap can improve relationships.Our discussion takes a personal turn as we share our experiences navigating perimenopause to postmenopause, touching upon hormone replacement therapy's role in managing symptoms. We examine the societal pressures and emotional hurdles women face, especially amid aging in the spotlight. Mark sheds light on the challenges couples encounter during this phase, from changing metabolisms to communication breakdowns, and why men's understanding is crucial to fostering compassion and reducing misconceptions.Open dialogues about menopause are more essential than ever, both at home and in professional settings. As an employment attorney, Mark sees his share of discrimination at work that might be attributed to women in menopause. At home, open communication can prevent unnecessary turmoil and promote empathy. We encourage men to be understanding listeners, emphasizing that even if they don't fully grasp the experience, their willingness to engage can strengthen relationships and create a more supportive environment for women undergoing this significant life transition.Reach Out to Mark HERE Mark's podcast The Employee Survival Guide is a great resource for employment-related issuesI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

For my 100TH EPISODE(!!) I am talking to the men out there :)Menopause has proven to be confusing enough for women, what with the total lack of information from their doctors or their mothers. If you are confused, try your husband or partner. They are even more in the dark. In today's episode, I am talking to the men out there, who are in a relationship with a woman in midlife and the menopause transition. I am going to educate you and some "secrets" to what is going on during the menopause transition such as:What exactly happens during menopause;What about those mysterious symptoms she keeps talking about? And how can I help?Physical and emotional ways to understand and help your intimacy;How hormones rule a woman's world;The #1 secret to being the most supportive guy out there.Join me as I break the silence around menopause, exploring its stages from perimenopause and the critical role of informed partners. This episode promises to equip you with the knowledge to strengthen your relationships during this natural transition.This episode underscores the significance of being a supportive partner, emphasizing how shared changes can enhance the well-being for both of you. I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Unlock the secrets of nutrigenomics with my guest, Dr. Tamar Lawful. Discover how your genetic blueprint may be the key to mastering your health, especially in the realm of women's wellness. Through Dr. Lawful's expertise in pharmacy, nutrition, and genomics, learn how a simple saliva swab can provide personalized insights that revolutionize your dietary and lifestyle choices. In our conversation we break down the complex science behind how our genes can influence our food responses, empowering you to take control of your health journey.Listen as we unravel transformative client stories that highlight the shift from fast-food diets to ones abundant in whole foods, resulting in profound health improvements. Nutrigenomic testing not only customizes meal plans but also optimizes exercise routines by understanding genetic predispositions. These tailored approaches pave the way for significant gains in health and well-being. Dr. Lawful shares inspiring narratives of improved sleep, reduced inflammation, and effective weight management, all achieved through the power of personalized nutrition.Dr. Lawful offers a hopeful perspective on the burgeoning field of nutrigenomics, emphasizing its growing impact on personal health. Connect with Dr. Tamar Lawful HERE Find Tamar on Instagram HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Women in midlife are often found in the Sandwich Generation - caught between the responsibilities with children and taking care of aging parents. Join me as I talk with Jeanette Yates, founder of The Self-Care Giver, a space to understand and empower yourself during this sometimes overwhelming time of our lives. As a certified life coach with a wealth of personal caregiving experience, Jeanette shows us how uncover practical and actionable self-care strategies tailored for those in the sandwich generation. Jeanette shares her journey through the challenges of caring for an ailing parent while raising her own family, all amidst the personal transitions of midlife. Her valuable insights and candid stories highlight the importance of adapting self-care practices to prevent burnout and maintain well-being.Setting boundaries can be a tricky business, especially when guilt comes into play. In this episode Jeanette explains the art of saying no without feeling like you're letting someone down. We discuss how understanding the true needs of our loved ones can ease the caregiving burden and lead to healthier family dynamics. Learn about sustainable strategies for managing responsibilities and protecting your mental and emotional health by setting personal limits. Discover how viewing boundaries as flexible gates rather than rigid walls can help balance caregiving roles with self-care. Finally, we turn the spotlight on the four pillars of self-care: sleep, hydration, nutrition, and movement. These essential elements form the foundation of a healthy lifestyle, particularly for those navigating the complexities of midlife changes and family caregiving. Explore the concept of the "sandwich generation" and how embracing life's transitions can lead to personal growth and empowerment. Listen in for a conversation that not only champions self-care but also encourages redefining societal expectations and finding joy in the caregiving journey.More About Jeanette HERE on her websiteFind Jeanette on IG HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Can meditation truly transform your life? Join us for an enlightening conversation with Anne Swanson, a renowned yoga therapist and author, who shares her incredible journey from battling chronic pain and anxiety to finding peace and clarity through the power of meditation. You'll gain deep insights into how meditation acts as a "boot camp for your focus," promoting structural and biochemical changes in the brain that lead to lasting mental and physical health benefits. Anne's new book, "Meditation for the Real World," serves as a powerful resource for understanding and integrating these practices into your daily life.Discover how just one minute of meditation can significantly impact your stress levels, awareness, and overall well-being. We bust the myth that meditation requires long, silent sessions, and instead explore the practicality of short, mindful moments throughout the day. Experience a one-minute guided meditation with us and learn how these brief practices can improve decision-making, and relationships, and cultivate a balanced life. Anne also shares valuable tips on mindful eating and cooking, enhancing your sensory experiences and mindfulness.For women navigating perimenopause and menopause, Anne offers tailored meditation techniques to alleviate symptoms such as headaches, anxiety, and sleep disturbances. Explore the importance of finding meaning during life transitions and the innovative use of scientifically-engineered sounds to enhance meditation. With actionable advice and scientific insights, this episode makes meditation approachable and effective for everyone. Don't miss out on learning how to integrate these powerful practices into your life for lasting benefits.Ann's Book Meditation For The Real World Join Ann's 21-Day Meditation Challenge hereI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Is menopause leaving you confused and overwhelmed? Unlock the secrets to managing this life phase with confidence in today's episode. Today I dive into the powerful role of whole foods and share top nutrition tips tailored specifically for those navigating menopause. Learn how small shifts in your diet can make a big difference in how you feel, and why now is the perfect time to focus on self-care and nourishment, especially if your midlife household has changed.Plus, I'm excited to announce my new course, "Nourish: Empower your Menopause Journey," designed to provide you with the community and clarity you need during our menopause transition. With insights gathered from years of client work and extensive research, this comprehensive program addresses everything from health and fitness to nutrition, helping you reconnect with your body and make informed decisions. Don't miss out on this chance to join a supportive community and gain valuable knowledge!25% off Nourish; Empower Your Menopause Journey!Don't miss this great offer, it is only here for a few days! Take 25% off. Click HERE for all the  information on the course and click HERE for your 25% off signup. I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Ready to revamp your menopause journey? Join me as I share my personal struggles and triumphs in navigating menopause, and announce my transformative new course, Nourish: Empower Your Menopause Journey. This episode of Real Food Stories dives deep into the unique challenges of menopause, highlighting the importance of reliable information, balanced nutrition, and supportive community. You'll learn how to make evidence-based decisions for your health, feel more in control, and find peace with your body during this significant life stage.We'll explore how nutrition can be a game-changer in managing menopause-related health issues, from heart disease to hormonal imbalances. Discover the benefits of intuitive eating, the critical role of high-quality protein, and how to set up your kitchen for success. Get a sneak peek into the Nourish course, featuring hormone-supportive recipes and practical strategies for building sustainable habits, managing stress, improving sleep, and incorporating self-care. Plus, understand the immense value of community in maintaining these healthy changes. Don't miss out on this empowering and informative episode!For more information about Nourish: Empower Your Menopause Journey you can click HERE. Plus! Next week I am teaching a FREE webinar called Master Your Menopause: 3 Key Steps to Thrive in Midlife. Sign up for one of the three times that works for you! Click HERE to sign up. I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

What if everything you thought you knew about menopause was wrong? Discover the truths about the menopause transition and how nutrition can play a crucial role in managing its symptoms. Join Heather Carey on the Real Food Stories podcast as she unpacks the bewildering journey through menopause, breaking down the hormonal shifts and challenging the mixed messages from media and medicine. Learn the clinical definitions of menopause and perimenopause, and get familiar with a wide range of symptoms, from the common hot flashes and night sweats to the more obscure joint pain and burning sensations. Heather also provides a preview of her exciting upcoming course that focuses on navigating menopause through evidence-based nutritional strategies and culinary tips, empowering you to regain control during this life stage.We also confront the pervasive myth that menopause signals the end of your sex life. Heather stresses the importance of sexual health during this transition, diving into the physical changes associated with decreased estrogen and progesterone levels. Forget the cultural stereotypes that tie sexuality to youth—this episode encourages open dialogue with healthcare providers about hormone replacement therapy, pelvic floor exercises, and other key aspects of a healthy sex life. Learn essential lifestyle adjustments and dietary considerations, and gain mental health strategies to navigate menopause with confidence. Turn this challenging phase into a vibrant and empowering new chapter of your life.Share your story! Do you have a menopause story? Reach out to Heather at heather@heathercarey.comLinks Mentioned In This EpisodeFor Menopause Symptoms click HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Unlock the secrets of your DNA with Elwynn Robinson, founder of Genetic Insights, as he shares his compelling journey from a personal health crisis to pioneering affordable and personalized genetic health reports. Learn how Elwynn's early exposure to health-conscious living, coupled with a life-altering discovery, led him to create a platform that empowers individuals to understand and take control of their health like never before. Discover how crucial insights from his genetic profile helped him discover the lead poisoning that led to severe digestive pain, anxiety, and weight loss, which traditional methods failed to resolve.Elwynn delves into how genetic predispositions can determine your body's ability to process toxins, shedding light on why some people suffer more than others under the same environmental conditions. We also discuss the ever-important balance between genetic knowledge and lifestyle choices, emphasizing that while your genes lay the groundwork, a healthy lifestyle remains indispensable. Whether you're curious about genetic factors in diet, weight management, or overall well-being, Elwynn's insights offer a balanced perspective on navigating the maze of health information.Finally, take a deep dive into personalized health recommendations, from diet and weight management to hormone supplementation and natural pain relief. Hear Elwynn's practical advice on using genetic testing to pinpoint deficiencies and tailor health strategies effectively. With real client stories and actionable steps, this episode is packed with valuable information for anyone eager to explore their genetic makeup and harness it for optimal health. Tune in to gain a deeper understanding of how your DNA can inform and transform your health journey.Where to Find ElwinElwin Robinson's Website and to find out more about genetic testing click HEREElwin on IG HERELinks Mentioned in the PodcastGenova Nutreval click HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Join me as I dive into an enlightening conversation with Jessica Setnick, a renowned registered dietitian specializing in eating disorders. In this episode, we unravel the complexities of eating issues among midlife women, exploring the societal pressures and fear marketing that contribute to these struggles, starting from childhood and often intensifying during midlife.As Jessica writes "My strength is looking at the backstory of your eating - not just what or how much you eat, but also why you eat, how you feel about what you eat, and how the habits you hate may have served you at one time. Let's take eating issues out of the shadows and use treatment strategies to help everyone who eats.Jessica takes us on a journey through how food can act as a mood-altering substance and the unrealistic expectations women face, even those as well-known and resourceful as Oprah Winfrey. But Jessica doesn't just identify the problems; she challenges societal beauty norms head-on. We discuss the motivations behind popular weight loss drugs like Ozempic and debunk the myths that weight loss equates to happiness. By advocating for self-acceptance and curiosity about our bodies' natural processes, Jessica inspires us to rethink what true health and beauty mean.We also explore the empowering impact of public figures who embrace their natural aging process, offering a refreshing perspective on defying conventional beauty standards. Jessica shares her wisdom on reconnecting with natural hunger cues and breaking free from childhood food messages, providing practical insights from her book "Food Fairy Tales." Listeners will find valuable exercises to rediscover their intuitive eating habits.From exploring orthorexia to personalized self-care during midlife transitions, this episode is a treasure trove of information for anyone looking to improve their relationship with food and body image. Don't miss this thought-provoking discussion that promises to inspire change and self-compassion.Buy Jessica's Book Food Fairy Tales HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Asserting your needs without feeling selfish? Join us as we sit down with Susie Pettit, life coach and host of the Love Your Life Show, who opens up about her journey from a codependent upbringing to mastering the art of setting healthy boundaries. Susie provides invaluable insights into how prioritizing self-care can combat perfectionism and people-pleasing habits, which often lead to emotional burnout. With her personal story she shares the transformative power of boundarie setting in achieving greater happiness and well-being.Gain practical, mindfulness-based cognitive tools to help you redefine how you approach relationships and self-care. Susie shares strategies to maintain internal boundaries, such as daily exercise and abstaining from alcohol, amidst societal pressures. Learn how to focus on your behavior rather than trying to control others, fostering unconditional love without unconditional tolerance. Through community support and nervous system healing, Susie highlights the importance of overcoming the fear of setting boundaries.We also explore the complexities of balancing empathy and assertiveness, especially in social settings where your choices may make others uncomfortable. Susie offers practical tips for reinforcing personal decisions and prioritizing self-care over external approval. Finally, discover the benefits of the Love Your Life School, an online membership platform dedicated to women over 40, offering live coaching and classes to enhance emotional intelligence and tackle core issues like people-pleasing. For more details, visit Susie at smbwell.com or follow on Instagram at smbwellness.Mentioned in the EpisodeGrab Susie's quiz on codependency HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

What if the secret to a longer, healthier life was hidden in the past? Join me as I uncover the wisdom of the Mediterranean diet with our guest, Stavros Mastrogiannis, a 29-year veteran in the weight loss field and founder of the Stavros Method. With his rich upbringing in Greece during the ‘70s and ‘80s, Stavros shares how natural, unintentional healthy eating habits contributed to the exceptional health and longevity of the Greek people. From the cultural practice of not snacking to the importance of a light dinner, Stavros provides valuable insights that starkly contrast with modern Western dietary practices.Stavros reflects on how the traditional Greek diet, rich in home-raised meat, unpasteurized milk, olive oil, and vegetables, played a crucial role in the well-being of his community. He emphasizes the significance of eating slowly and mindfully, making meals an event rather than a hurried task. We also recall the nostalgic shift from occasional junk food treats to everyday indulgences and discuss the powerful impact fasting practices once had on maintaining health.Stavros shares practical advice on adopting healthy behaviors one step at a time, ensuring long-term success. Drawing parallels to insights from “The Blue Zones,” we discuss the common healthy habits across different regions. Tune in to learn how you can enjoy your meals more and live a healthier, more fulfilling life. Find Stavros at thepracticalfitnesscoach.com.I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Can understanding nutrition science truly simplify your life and help you navigate menopause myths? Tune into our latest episode of Real Food Stories, where we break down the evolution of nutrition science from its inception in the early 1900s to the present day. Discover why evidence-based research should be your go-to over trendy diets and how simplicity in food choices is often the key to better health outcomes.Menopause doesn't have to mean inevitable weight gain or endless hormone-balancing acts. We bust through these common myths and offer actionable advice on maintaining a healthy lifestyle through diet, exercise, and stress management. Learn to identify credible sources and avoid the pitfalls of misleading menopause information. Plus, get a sneak peek into my upcoming digital course designed to empower midlife women with the tools for sustainable weight loss and overall well-being. Sign up for my FIRST TEN at a massive discount only available for a few days! See the link below.This episode is packed with expert guidance to help you make informed decisions and thrive during the menopause transition.LINK MENTIONED IN THIS EPISODESign up for the First Ten PreCourse at a MASSIVE discount Click HEREQuestions about the course? Send an email to heather@heathercarey.comI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Have you ever considered the legacy you are leaving in the world?  How about your deeper purpose?  In this episode, I sit down with the Founders of O.G. LLC and dive into all of this and more.  They share with us the secrets they use to empower their clients to embrace the vibe of visionaries and the energy of excellence.  Plus, they give a glimpse of their upcoming workshop at the Amplify Your Life World Conference happening in September in Bend, Oregon!   Resources: Connect with OG LLC on IG HERE and FB HERE. Learn more about OG LLC on their website HERE.   Get more info on the Amplify Your Life World Conference: Text me “AMPLIFY” to 503-386-2981 or DM me @carmenohling the word “AMPLIFY” Go to the event website HERE.   Find out your Unique Superpower HERE! Join the Amplified Life Community for FREE HERE! Let's chat if the 1-1 Personal High Performance Retreat is Right For you HERE!     Connect: Facebook Community Carmen's Instagram Permission Slip Community Instagram Website

Amita Sharma is the founder of Nourish Doc,  an online platform for menopause wellness resources. Amita shared her story and struggles of perimenopause and menopause amidst a corporate world that barely acknowledges its existence. She created her platform out of what she saw as an unmet need Amita's mission with Nourish Doc is to empower middle-aged women and bring much-needed awareness to the forefront. Our open exchange threw light on the taboo subject of menopause, discussing its impact on women's professional lives, and the dire need for resources and understanding in the workplace. the incredible potential of diet and lifestyle choices to maintain hormonal harmony.  the serious implications of gut health, mental well-being, and the profound influence of modalities like yoga and Ayurveda on menopausal symptoms.menopause as a movement that's gaining traction in spaces like big corporate and beyond, where menopause awareness in the workplace is finally being recognized as a pressing issue. Amida shared the exciting news of the Nourish Doc app, a beacon of support for women navigating this natural, albeit challenging, life stage. From acknowledging the cultural nuances of menopause to advocating for necessary accommodations, we underscored the importance of creating an inclusive environment where every woman can thrive, free from the shackles of silent suffering.Find Nourish Doc HERENourish Doc on Instagram HERENourish Doc on Facebook HEREI would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Ever wondered if you're getting the right nutrients from your diet or if you really need all those supplements? Join me in this episode of Real Food Stories into the complex world of dietary supplements. I'll share what supplements I take (it's not a lot!), emphasizing the importance of balancing food and supplements. We'll discuss the potential health risks of overconsumption, like those linked to calcium supplements, and underscore why consulting credible sources like nutritionists and dietitians is crucial. Feeling overwhelmed by the slick marketing of vitamin supplements? You're not alone. We'll dissect the hype around celebrity-endorsed products, with a special focus on Gwyneth Paltrow's Goop brand and its "High School Genes" pack. By examining the claims and potential dangers of high doses, you'll learn why "less is more" can be a healthier approach to supplementation. Finally, we open the floor to your experiences with supplements, creating a community dialogue that continues beyond the episode. Tune in for an eye-opening discussion that aims to make you an informed and cautious consumer.I would love to hear from you! What did you think of the episode? Share it with me :) Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Amy has always wanted to be a birth support person, so she has a million questions for birth doula Alice Worthy. In this episode they chat about myths surrounding doula's and what their role is in the lead up to birth, the birth itself and postpartum care.  Alice shares the importance for women to feel supported during birth and gives tips for understanding pain and how to tackle it during the big moment. Contact Alice at her website HERE Get more birth tips and follow Alice on IG HERE, FB HERE and TikTok HERE   ORDER Amy's Book 'Strap Yourself In' HERE Contact Amy and check out all her stuff HERE Follow and Subscribe to Amy's other podcast - search for: ⭐️ 'Beyond The Chaos' ⭐️ with Amy Gerard and Gen Muir Produced by DM PodcastsSee omnystudio.com/listener for privacy information.

It might surprise you to learn that one of the secrets to good health lies in the tiny but mighty micronutrients—vitamins and minerals—that we often overlook or don't take the time to think about when we are making everyday food choices. Join me as I unpack the essential roles of these nutrients in our diet, distinguish between macronutrients and micronutrients, and explore why getting your vitamins from food, not supplements, is crucial for your health. In this episode: I shed light on fat-soluble and water-soluble vitamins, along with the importance of minerals like calcium and magnesium. Our discussion underscores the benefits of whole foods in enhancing nutrient absorption and overall health;Discover the history behind the Recommended Dietary Allowances (RDA) and how they've evolved since the early 20th century;Why there is no regulation when it comes to supplements and the dangers of this;Learn why whole foods are nutritional powerhouses and why it is so important to adopt a food first attitude;Why more isn't always better when it comes to micronutrients. We advocate for balanced, food-based nutrition to meet your body's needs efficiently;Navigate the complex and often confusing world of dietary supplements with me. Uncover the risks associated with contaminants and the importance of third-party testing and certifications. Download the Guide!Click HERE to download your vitamin and mineral guides! These guides are a comprehensive (and beautiful!)  way to quickly find out about each vitamin and mineral and the best sources. You don't want to miss this!Links mentioned in the episodeConsumer Labs is an excellent resource for finding credible supplements, click HEREThe FDA has an Alerts tab to keep you up to date with any supplements that have been recalled, click HEREHealth Canada Alerts if you live in Canada click HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

This week Amy calls on the expertise of Cass Dunn, a Clinical and Coaching Psychologist, to discuss why she's having so many scary and intrusive thoughts right before bedtime. They chat about the way our brains go into the 'default mode network' when we're resting and what to do when you just need to fall asleep. Contact Cass, find her books and learn more about her work HERE Follow Cass on IG HERE, FB HERE and TikTok HERE Listen to Crappy to Happy HERE ORDER Amy's Book 'Strap Yourself In' HERE Contact Amy and check out all her stuff HERE Follow and Subscribe to Amy's other podcast - search for: ⭐️ 'Beyond The Chaos' ⭐️ with Amy Gerard and Gen Muir Produced by DM PodcastsSee omnystudio.com/listener for privacy information.

Can you separate fact from fiction when it comes to macronutrients and seed oils? You might be surprised to learn that not all fats are created equal, and some of the most vilified oils right now (because fads change so much) might actually be good for you. Tune in as we dissect the crucial roles of carbohydrates, proteins, and fats in our diets, and unravel the web of misinformation that often surrounds them. We'll break down why eliminating these essential nutrients is just plain crazy—it could be detrimental to your health. In This Episode:I confront the current trend of seed oils head-on and talk about why they have been so demonized;The real deal with fats - what to lean into and what to stay away from;More fad diets that target fat as the enemy and fat as the hero;The oils of the moment that you do not need to waste your money on;My very favorite oils that I use for everyday cooking. Get ready to empower yourself with the knowledge needed to make informed dietary choices! Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

What if everything you thought you knew about fats was wrong? Get ready to rethink your dietary habits as we unravel the myths surrounding dietary fats and reveal the truth behind the fat-free craze of the 1980s. Discover how the move to eliminate fats led to an unexpected rise in sugar consumption and why these changes didn't bring the health benefits they promised. Learn from the historical shift and understand the real nutritional trade-offs that come with removing fats from our diets.In this episode, we break down the differences between saturated and unsaturated fats and explain why not all fats are created equal. You'll learn why it's crucial to limit your saturated fat intake to protect your heart health, yet also understand the positive roles that monounsaturated and polyunsaturated fats play. From improving cholesterol levels to supporting insulin sensitivity, these healthier fats are essential for a balanced diet. We'll guide you through the best sources of these beneficial fats and emphasize moderation over elimination.Finally, we explore the vital functions fats serve in our bodies, from hormone production to nutrient absorption, and tackle popular misconceptions head-on. While omega-3 fatty acids are widely celebrated for their anti-inflammatory properties, not all fats have the same benefits. We debunk the overhyped claims about coconut oil and address the unfounded fears surrounding seed oils. By the end of this episode, you'll have a clear understanding of how to prioritize beneficial fats and avoid harmful ones, empowering you to make informed decisions for your overall well-being. Don't forget to leave a review and join us next week as we continue to set the record straight on fat myths. Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Ever found yourself questioning the true impact of carbohydrates on your health, or weight gain? Do you blame carbs and feel that you are addicted to them? In this episode I help to debunk some of the biggest myths around carbs, the questions that I get asked the most from clients, and how you can rest easy when you know what carbs are good to eat, and why. I cover the debate around fruit, insulin resistance, carb addiction and the impact carbohydrates have on weight.  We'll navigate through the maze of misinformation and emerge with a clear understanding of how to manage portions, select the right fruits for blood sugar sensitivity, and why insulin resistance needs to be part of this conversation.As we peel back the layers on carbohydrate addiction, we move beyond simple explanations and into the intricate relationship between food cravings, emotional eating, and neurochemistry. Listen as we untangle how the brain's dopamine pathways might be conspiring to keep you reaching for that extra slice of pie. Armed with strategies and insights into transitioning to complex carbohydrates, this episode promises to equip you with the tools necessary to break free from the addictive cycle of high-glycemic eating. By the end, you'll be ready to make informed choices for a healthier lifestyle with newfound wisdom and a sense of control over your dietary decisions. Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

(This is part 1 of my podcast series on carbs!)Ever feel like carbohydrates are the dietary villain you just can't escape? Let me shatter the myths and shine a light on the truth about these vital nutrients in our latest Real Food Stories podcast episode. As we dissect the world of carbs, you'll come away understanding their crucial role in our bodily functions, particularly for brain health, and the importance of differentiating between simple, complex, and fibrous carbs. With a particular focus on the benefits of complex carbohydrates, such as fruits, veggies, whole grains, and beans, this discussion is aimed at guiding you through the murky waters of diet advice, especially for women navigating the shifts in midlife and menopause.Forget the guilt next time you reach for that banana or slice of whole-grain bread, because this episode is all about embracing the goodness of wholesome carbs. We'll also tackle the topic of portion control and how to build a satisfying plate that's rich in these energy-providing foods. Whether you're looking for peace of mind or practical tips to balance your meals, tune in as I offer a fresh perspective, grounded in science, on incorporating carbohydrates into your diet for optimal health. And for those seeking a tailor-made approach to nutrition, my contact details are ready for you in the show notes—let's talk about fueling your body the right way.Read All About It!To save you from taking notes I wrote it down for you! Click HERE to read all about it on my blog and for links on portion sizes and a high-fiber cheat sheet. Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Ricky from The Wurst is here with Grotte and I for this one. We talk Music and meat while drinking and smoking. you can find The Wurst on FB HERE and his website HERE, just don't look for a phone number or Email address!Join the Discord server HERE then support us in the shop HERE

Why are we so confused about protein? How much, when, where, the types of protein are questions that leave us baffled and confused. This episode strips down the jargon of nutrition to its bare bones, offering a way out of diet myths. As we age, our bodies don't just change; they converse with us, demanding different nutrients—proteins being paramount among them. During midlife, we focus on the critical role of high-quality proteins to prevent muscle loss, maintain bone density, and keep our hearts beating with vitality. I'll walk you through the maze of calculating your personal protein needs and draw the map that distinguishes between animal and plant proteins, ensuring you're equipped with the knowledge to make choices that resonate with your health goals.It's not just about what's on your plate; it's about diversity and timing. I reveal how to transform meals into a symphony of nutrients and include a blog post with guides for calculating portions, the amount of protein in certain foods and a sample meal plan to figure out how to fit it all in to your day.   Tune in and transform the way you think about nutrition, one protein-rich bite at a time. Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Dana Karen Ciccone is the founder of Movement Remedies, a Boston-based pilates studio, and the author of the book You Were Meant to Move. In our interview, Dana Karen shares her beginnings of the intertwining of chronic pain with the complex world of dieting and body image, which is a narrative often left untold. In an era where fitness journeys are synonymous with aesthetic transformations, we shift the spotlight to the bravery of beginning these journeys amidst pain. The discussion with DK sheds light on the psychological underpinnings of chronic pain and the controversial suggestion that the mindset of chronic dieting may aggravate it. This chapter of our dialogue underscores the profound need for a weight-neutral space that honors the essence of true health.Concluding this episode, we unpack the psychological barricades that deter us from embracing movement when in pain, and how to dismantle them. DK empowers listeners to find activities that resonate with them deeply, fostering long-term health benefits. Take a listen to this pivotal conversation about the intersection of dieting, body image, disordered eating, and chronic pain.DK is offering listeners a FREE online Pilates mat class! Donna Karen teaches pilates classes online, as well as in person. Her classes focus on chronic pain in a weight-neutral environment. Click HERE for more information and her website. DK's book You Were Meant to Move, click HEREDK on IG click HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Greg Peterson, the owner of Urban Farm, talks to me about getting started in gardening, and the season is now! The simple act of growing your own vegetables, herbs and fruit is not only a benefit to your own nourishment, it is a benefit to the planet and the environment. This episode promises to transform your view on the traditional food system and inspire you to start your horticultural adventure, regardless of space constraints. Greg shares his evolution from aquaculture enthusiast to a permaculture vanguard and  talk openly about the joys of harvesting homegrown produce and the profound benefits of aligning with nature's cycles. Learn the essentials of organic gardening as we navigate from the simplicity of a potted basil plant to the complexities of soil health. Greg and I offer insights into improving garden beds with organic matter and the importance of using OMRI-certified products for an organic approach. We share practical tips for those of you eager to integrate gardening into your lives, demonstrating how it can contribute to both personal health and planetary well-being. Whether you're in a bustling city or have acres to spare, there's a green pathway waiting to be cultivated by your hands.Lastly, we talk about innovative solutions for composting in any living space and why composting is a critical part of environmental health. Learn how kitchen scraps transform into garden gold, as we discuss worm bins, chicken-powered composting, and community programs. This episode is where enthusiasm for gardening meets actionable knowledge. Greg Teaches Gardening 101 and Much More!Find Greg HERE at the Urban Farm websiteFind Greg on Facebook HEREOther Links Mentioned Urban Worm Bin HEREFind Your Planting Calendar HEREHow to Build Healthy Soil HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Welcome to the Soul Adventurer Podcast with Jennifer Jayde! In today's episode Jen shares her favourite MIRACLE stories from her own life, as well as those contributed from her audience on FB and IG! { Find her on FB HERE, and on IG HERE } In this episode you will hear MIRACULOUS STORIES including; How a Liver Cancer Diagnoses Disappeared in 18 Months Undisputed Visitations and Signs from a Deceased Beloved Fur Baby Life Guidance from a recently Deceased Celebrity (that you for-sure know!)  An Impossible "Hello" from Jen's Grandma  and more!!   (This is a MUST listen, my friend, trust me!)    And if you love it - it means a lot to me every time you share it! :-) Enjoy :)    Love,          Jen xoxo PS - Interested in discovering your Purpose? Check out our free quick quiz right here; https://bit.ly/FindYourPurposeQuiz2024         LINKS MENTIONED IN TODAY'S EPISODE:   Discover Your Intuition Type:  https://bit.ly/FindYourIntuitionTypeQuiz   The Awakening Book: * Jennifer's #1 Bestselling Book - The Awakening - A Guide to Spiritually Awaken Your Highest Self, Intuitive Connection, and Deepest Purpose - can be found right here - https://www.jenniferjayde.com/the-awakening-book   PS - Did you enjoy today's episode? Be sure to uplift your friend or loved one as well by sharing this episode with them, or better yet by taking a screen shot and sharing with your whole social media fam! (Make sure to tag me so I can re-share your post and say hello!!)   And if you haven't already, words cannot express how much I truly value your rating and review on Spotify or Apple Podcasts so I know you're truly enjoying what I'm creating for you, and I'll keep creating more :)  The more love an episode receives, the more I know which kind of episodes to create more of  for you! :)      ABOUT JENNIFER JAYDE:   Jennifer Jayde is an award winning and internationally 5x best-selling Spiritual Growth author, speaker, and creator of the highly popular Awakener's Certification online program for women who desire to create a soul aligned income & lifestyle by positively uplifting, empowering and inspiring others. Within 2 years of stepping into her own soul-aligned role, she has been invited to TV interviews both in Canada and the US, became an international best selling author and speaker, and asked to guest host worldwide tropical retreats for women desiring to lead a soul inspired life full time.     Eight years later, Jennifer has generated over 7 figures in her own soul aligned business and now resides part-time in San Diego, California, and part-time on Vancouver Island in Canada - but feels at home wherever there's sunshine and salty air... Connect with Jennifer Jayde;  on IG -  https://www.instagram.com/jenniferjaydeofficial   On FB -   https://www.facebook.com/jenniferjaydeofficial   Website -    https://www.jenniferjayde.com/       Interested in discovering your Purpose? Check out our free quick quiz right here; https://bit.ly/FindYourPurposeQuiz2024         Be sure to click that “Subscribe” button, as a lot of the things we share are time sensitive and I wouldn't want you missing out! Plus, this community just wouldn't be the same without you!    Follow Your Heart Always,                                 Jen xoxo     Please note Jennifer Jayde's (including her guests as well) guidance, advice and coaching is not to be used as replacement for medical needs of *any kind* including therapy, medication, treatments, medical advice from a qualified physician or mental health expert, or any other remedy. We do not make any guarantees or claims that are to be relied solely upon. What's shared inside this podcast is for personal self exploration purposes only and not to be relied upon in any way, shape or form.

Coming from a place of unseen anxiety and depression, weight loss coach Megan Gaul used small-habit change and the help of cognitive behavioral therapy to build a new relationship with food. She lost 100 lbs over 1 year, and the bulk of her growth has been learning how to MAINTAIN that weight loss in a way that feels kind, self-loving, and expansive (rather than restrictive). Megan has made peace with food and sustained her 100-pound weight loss since 2018. Her story is one of resilience and the power of small but mighty habits, beginning with the simplicity of adding in an extra glass of water a day and evolving into a mindful relationship with her meals. Our conversation covers everything, from the profound influence of our childhood stories around food to the habits that are requirements to keep going on a weight loss journey (and hint: they do not require you to suffer or starve).Megan shares many of the critical habits that have evolved with her over time and that have solidified her resolve. Weight loss can be seen as easy, maintaining that weight loss takes commitment. Megan and I discussed the dangers of aiming for dietary perfection, advocating instead for a realistic approach that fosters a healthier lifestyle without feeling overwhelmed. Megan is a Weight Loss Coach! Click HERE for her website. Follow Megan on IG for her Partake Meal Planner Club HERE  Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

There is little doubt that midlife and menopause bring along with it a lot of confusion and mystery. Take a listen today as Dr. Harden, Katie Clayton and I navigate through some of the big twists and turns of women's health. Dr. Michelle Harden, an OB/GYN and obesity medicine specialist, has worked with nutritionist Katie Clayton for the last number of years in their San Antonio, TX  practice to help women unravel the secrets of menopause and holistic well-being. We talked about the intricacies of hormone therapy and the critical need for personalized care in today's fast-paced medical landscape. Dr. Harden's expertise shines as she advocates for lifestyle as powerful medicine, while Katie's nutritional wisdom offers hope for those seeking a cooperative approach to disease prevention.A few of the important topics we discuss: The confusion around hormones in women's health (it's not just about estrogen);testosterone's multifaceted roles in women's health and how and why to use it;the merits of DHEA, insulin, and cortisol, and the profound effects of diet choices on our path to hormonal harmony and balance. the complexities of diet culture and the confusion around what to eat and why;the use of weight loss drugs like Ozempic and the future of their use.If you've ever felt overwhelmed by the maze of menopausal symptoms and hormone replacement therapy options, this episode promises a guiding light toward holistic alternatives and natural interventions. Tune in to empower yourself with the knowledge to make informed decisions, foster peace with your body, and approach midlife with confidence.Dr. Harden is available for remote visits, you can find her at her website HERE Dr. Harden on FB HEREMichelle and Katy's Book 'To Finding Healthy' HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Dr. Bijoy John, a sleep specialist, joins us for a thought-provoking session that might just be the key to unlocking the rest you've been yearning for. Through Dr. John's expertise and personal narrative, we veer into the intricacies of sleep and its profound impact on our health, mood, and even our weight. As someone who's conquered insomnia, he knows firsthand that achieving the perfect slumber is an art that requires both understanding and patience.This episode shines a spotlight on the unique sleep challenges faced by women, where hormones like estrogen play a leading role in the nightly dance of rest. From menstrual cycles to the trials of menopause, we examine how these hormonal tides can disrupt sleep and what a 'sleep divorce' could mean for your relationship. With Dr. John's insights, we delve into the delicate balance of hormone therapy and explore how women can navigate these nocturnal disruptions. Whether you're dealing with hormone-induced sleep woes or simply seeking to understand them, this conversation is rich with revelations.We wrap up with Dr. John unpacking his "Sleep Now" strategy—a toolbox for anyone looking to improve their sleep quality. Learn why caffeine might be betraying your bedtime and how even a single lost hour of sleep can ripple through your health. Plus, discover the seven steps that Dr. John advocates for transforming troubled nights into peaceful escapades into dreamland. It's an episode packed with practical tips and deep dives into how we can all reclaim the night and, as a result, seize the day.Dr. John's Sleep Fix Academy, click HEREDr. John's Book 'Nobody's Sleeping: 7 Proven Strategies for Better Health and Happiness click HEREDr. John on IG Dr. John on Facebook Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Break free from the winter blues and find joy in a plate full of vibrant, seasonal goodness. That's exactly what awaits you with my Spring Healthy Eating Reset, tailored for women in the prime of midlife. Starting April 5th, 2024, I invite you on this exciting journey, not through the lens of diets and restrictions, but with a revitalizing focus on reconnecting with the foods that truly nourish and delight us. We'll explore why the springtime's natural rhythm of growth and renewal makes it the ultimate season for initiating positive health transformations. Tying in the wisdom of Asian medicine, I'll show you how to nurture your liver with the freshest seasonal produce, support your body's natural energy cycles, and why now is a much more fitting time for change than the pressure-cooker of New Year's resolutions.I'm buzzing with excitement to share this flexible approach to eating well that I've been refining just for you. Whether it's shedding a few pounds, elevating your energy levels, or seeking hormonal harmony, this reset is poised to kickstart your journey. Get ready to be part of a community that celebrates the sheer pleasure of healthful eating, as we swap stories and our collective achievements. Don't miss out on the chance to infuse your kitchen with creativity and your body with well-being, all while enjoying the seasonal bounty that spring has to offer. Join me, and let's turn this season into a celebration of fresh starts and flavorful feasts.Find Out More About The Healthy Spring Reset and signup, click HERE! Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.