Podcasts about food journal

It's easy to slowly slip back to old eating and movement habits. I call this “The Drift” and it's totally normal! You might even maintain or even gain weight while you're in the drift. The antidote is tapping back into your determination. I'm sharing how I handle this myself: what I do and how I think about it.In this episode you'll learn:Signs to spot when you're in “The Drift”How to handle it when you're in a drift so that you don't go off the rails with foodHow to re-engage on demand and feel determined again The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Weight loss regimes, practices, apps and coaching tools. Here's an inside look into my personal strategies for health and weight loss.  The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

You've set intentions. You've got goals. Not feeling energetic? Lacking enthusiasm? Let's explore 3 reasons why: Contempt, an “I HAVE to do this” mentality and trying to force a one size fits all diet or workout plan.If you've ever wondered how to sync your food and workouts to your cycle this one's for you!In this episode you'll learn:How contempt shows up and drains your motivation so you can release itA reframe on all the “shoulds” you have around weight loss so you feel inspiredPractical advice on how to eat and move your body that optimizes your natural energetic rhythms  The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Slip ups are to be expected when we're trying to change our eating habits. This is an opportunity to relish in your humanity and be kind to yourself no matter how hard it feels to do that so you can move on quickly. In this episode you'll learn:How to make peace with overindulging How to feel calm immediatelyHow to move forward without getting into diet mentality The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Send us a textYou likely think of overeating as a form of self sabotage. We say things like I just keep doing this. I know what to do and yet I keep sabotaging myself.But when we believe that we are in fact sabotaging ourselves we are both the victim and the villian. A victim is helpless. A villain is just plain mean.But you are neither of those. Learn how to think differently about why you're overeating in a way that will help stop it.In this episode you'll learn:An alternative to labeling overeating as self sabotageStrategies to stop overeatingWhat is allowing an urge to indulge vs white-knuckling itCLICK HERE to learn more about my Group Coaching Program The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Send us a textEver wish you could eat whatever you wanted and be at your natural weight? You can, so long as what you want (your desire) is at a natural level. If you find yourself continually wanting more food than your body needs, you likely have both a physiological and emotional OVER desire for food. When we can reduce this to a natural desire, you won't feel like you're in a battle against yourself. You just won't want all that food any more!In this episode you'll learn:If you have physiological and/or emotional over desire What happens if we don't address our over desire for foodWhat can happen when over desire for food goes away (it's amazing and terrible)Sign Up for the FREE End Food Noise For Good Workshop! The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Send us a textIf you've been struggling with food and weight your whole life, it's hard to imagine a life in which you don't eat ice cream straight from the container after dinner. That's because your self-concept when it comes to food and weight loss is based on previous failures. In this episode I challenge you to re-decide some assumptions you have about weight loss and yourself.In this episode you'll learn:How your current self concept explains your food decisionsWhat you might need to UNLEARNHow to drop the suffering model of weight loss The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Send us a textWhether it's eating ice cream to ward off Sunday scaries or scarfing down handfuls of cashews before your next meeting, overeating from anxiety will impede your weight loss. Learn what to do so that your brain doesn't even offer food as a suggestion when you feel anxious.In this episode you'll learn:The mindset shift you need around anxietyWhat to do when you're overeating because you're feeling anxiousHow to handle real physical hunger when you're also anxious The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Send us a textWeighing yourself on the scale is a helpful measurement when you're trying to lose weight. But if it's triggering you and making you feel like crap, the answer is not to avoid it, but to use it as an opportunity to manage your brain so that you can monitor progress.In this episode you'll learn:All you need to know about weighing yourself How to overcome your fear of the scaleSigns you have scale dramaTo REGISTER:Sign Up Now for Build Momentum Free Workshop Series! The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Send us a textAfter so many failed attempts to lose weight we start thinking we're just someone who will forever struggle. But weight loss is simply a set of skills that with practice you can get better at no matter your history with food. Listen to identify which skills you are already good at, which you're just ok at and which need a lot of work so that you have a road map that gets you to your goal weight.In this episode you'll learn:The 7 Weight Loss SkillsWhat you might need to “unlearn”How to have a growth mindset when it comes to your weight loss goalTo REGISTER:Sign Up Now for Build Momentum Free Workshop Series! The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Send us a textShowing up for yourself is easier said than done. Our brain resists change and offers up excuses instead, like “I'm an all or nothing person” or “I know what to do, but just can't follow through.” But showing up doesn't need to be more work, more restriction. It can feel energizing - like you're becoming more of who you want to be.In this episode you'll learn:How to get the most out of any weight loss workshop or trainingHow to handle excuses your brain offers upWhat specifically gets in the way of you showing up fullyTo REGISTER:Sign Up Now for Build Momentum Free Workshop Series! The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

Some days are so easy to stay on track but other days are just…hard. You're dragging yourself like a dead weight or it seems completely impossible to do what you need to do, like NOT eat the chips or bypass something sweet after dinner.Hello resistance. The surly teenage or stubborn toddler in all of us who refuses to make it simple and easy to eat right. In this episode you'll learn:What resistance really isHow you're current thinking is creating more resistanceWhat increases your willingness to eat on track or get your workout in The full transcript Instagram: @mindful_shape Free Self Coaching Resources Interested in getting coached by me? Go to my website mindfulshape.com

What you eat won't cure arthritis, but it can affect your symptoms and overall health. Find out why it's important and get tips on what to eat and what to avoid. *Visit the Live Yes! With Arthritis Podcast episode page to get show notes, additional resources and read the full transcript: https://arthr.org/LiveYes_Ep111 (https://arthr.org/LiveYes_Ep111) * We want to hear from you. Tell us what you think about the Live Yes! With Arthritis Podcast. Get started by emailing podcast@arthritis.org (podcast@arthritis.org). Special Guest: Neha S. Shah, MD.

On this week's episode I am super excited to be introducing you to our next special guest, Psychotherapist, Bariatric Specialist, Eating Disorder Clinician & Director of The Australian Centre for Eating Behaviours (ACFEB), Kyla Holley. Currently, Kyla works as part of two multidisciplinary surgical bariatric clinical teams in addition to working in private practice. Kyla also hosts her own podcast and is the author of ‘Change your Relationship with Food'. After training with the National Centre for Eating Disorders (UK) Kyla Founded the ACFEB in Australia and has developed a number of training courses in eating disorders for health professions in Australia and New Zealand. Where Kyla has partnered with Dr Eric Stice at The Oregon Research Institute to ensure that Australia and New Zealand had access to eating disorder and obesity prevention programs such as the Body Project and Project Health. She has also visited the Maudsley and Springfield University Hospitals in London to learn about patient treatment methods, and to learn the MANTRA method for treating adults with Anorexia Nervosa.   Kyla has extensive experience related to metabolic surgery where she is a member of the Australian and New Zealand Metabolic and Obesity Surgery Society (ANZMOSS). In 2017, The Australian Centre for Eating Disorders received a Sunny award and in 2018 an award for Excellence in Social Enterprise. However, has now changed its name to the Australian Centre for Eating Behaviours. Kyla was also announced as runner up in the Coffs Coast Women of the Year Awards in 2018.   On this week's episode Kyla speaks about the role of clinicians in supporting patients with bariatric surgery. Going through pre-screenings, guidelines, and eligibility criteria for metabolic surgery. As an Eating Disorder clinician, Kyla discusses the eating concerns associated with patients undergoing bariatric surgery including maladaptive eating, disordered eating and changes to eating behaviours. Discussing eating disorders such as Binge- Eating Disorder, Bulimia Nervosa, Anorexia Nervosa as well as conditions such as Night Eating Syndrome. Emphasising the need for therapeutic support and eating disorder treatment alongside bariatric surgery. In contrast to this surgery Kyla also discusses the risks and concerns with bariatric surgery or current weight loss drugs. Working from a framework of a non- diet approach to treatment for those having bariatric surgery. So please, welcome our next special guest, Kyla!   Podcast summary:   1.     Therapeutic support for learning how to live with the bariatric surgery 2.     Body image concerns after surgery 3.     Maladaptive eating concerns for people post bariatric surgery 4.     New weight loss drugs, the risks, and concerns around it 5.     Pre surgery screenings and eligibility for bariatric surgery 6.     Disordered eating treatment pre and post bariatric surgery   Links to Kyla: The Australian Centre of Eating Behaviours: https://acfeb.com/about-acfed/kyla-holley/ Podcast: Change Your Relationship with Food Linked in: https://www.linkedin.com/in/kyla-holley-066385a1/ Book: Change Your Relationship with Food Journal & Workbook: A powerful combination of anti-diet advice, body-positive exercises, and information from an experienced therapist Instagram: @aus_cent_for_eating_behaviour   Links from the episode and to BodyMatters: BodyMatters Australasia Website: ⁠⁠⁠⁠⁠⁠⁠https://bodymatters.com.au/⁠⁠⁠⁠⁠⁠⁠ BodyMatters Instagram: @bodymattersau Butterfly Foundation Helpline: Call their National Helpline on ⁠⁠⁠⁠⁠⁠⁠1800 33 4673⁠⁠⁠⁠⁠⁠⁠. You can also ⁠⁠⁠⁠⁠⁠⁠chat online⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠email

We all have completely different genetic makeups, fitness goals, workouts, lifestyles, and metabolisms. All this influences how we should be eating. Even the healthiest foods can have varying effects on different people, depending on their genetic differences.  While packed with healthy benefits, garlic, for example, is a food that affects different people in different ways. For some people garlic digests comfortably and adds delicious flavour to dishes, while providing benefits in the form of heart health and antimicrobial properties. For others, garlic can cause stomach cramps. Bongiwe Zwane spoke to Cara-Lisa Sham, CEO of soSerene on what is intuitive eating and why people should consider it.  

Today on the Balancing Chaos Podcast, Kelley welcomes registered dietitian and nutrition expert Ilana Muhlstein. Ilana is passionate about helping people manage and lose weight and helping children establish a healthy relationship with food from a young age because when she was eight years old, she was shipped off to “Fat Camp.” She lost 30 pounds in one summer, but came back to school and gained it all back. She fell into a horrible yoyo dieting cycle and by 13 years old she was 215 pounds at 5'2". She had a horrible dependency on comfort food, diets and deprivation, all at the same time. A few years later, Ilana discovered the formula and the mindset approach for sustainable weight loss: simple tweaks to her food environment, nutrition selection and emotional reactions. Her 100-pound weight loss transformation inspired her to be the most credible nutrition expert in the field so she can help others.On today's episode of the show, Ilana shares her unique framework for overcoming weight loss plateaus, revving up slow-moving metabolisms, and ensuring sustainable weight loss maintenance for years to come. Their conversation touches on what really matters when you're trying to lose weight, how to break free from emotional eating, using the scale as a tool for motivation and progress, why all calories are not created equal and how to eat smarter NOT LESS! Plus, if you're looking to implement strategies to help your children have a healthier relationship with food, Kelley and Ilana dive into deficiencies that come from poor nutrition in childhood, how to raise balanced eaters, and how it's our responsibility as parents to teach them from a young age about food that nourishes our little ones. This episode promises to be a treasure trove of valuable insights for women trying to lose weight and keep it off, and parents aiming to keep their kids happy and healthy! To connect with Kelley click HERETo book a lab review click HERETo connect with Ilana click HERE

My first episode after a 4 month maternity leave! And I too have a weight loss goal which I'll share with you. In this episode you'll learn:My personal weight loss goals now and how I'm approaching itWhat I'm tracking and what I'm not My new super simple method for handling cravings or urges to overeatEPISODE LINKS:Free Resources/Get on My Email ListGet the Mindful Shape Protocol PlannerMindful Shape Website  The full transcript Instagram: @mindful_shape Resources Interested in getting coached by me? Go to my website mindfulshape.com

In an effort to be as fit as possible by the 2023 CrossFit Games, Scott is sharing his weekly check in with his Nutrition Coach Cheryl Nasso.We now head into Semifinals season and the pressure is on.  Big things for Clydesdale Media are coming how do we control nutrition during this time? Plus we discuss some regional food that people love or hate.

Episode Notes-------ResourcesFull article to accompany the episode8 Steps to Creating the Best Food Journal (the post with old journal images!)DIY Journal (how to make your own healing journal)Use code PODCAST at checkout HERE to save 20% off your own, gut healing journal Healing Blooms from WithinThe Gutsy Bundle (now includes Break Down!)Healing Blooms from Within (90-day gut healing journal)A Gutsy Girl's BibleA Gutsy Girl supplement line, guthealingsupplements.comDon't Miss These ThoughtsHow I created the most effective food and lifestyle journal for everlasting gut healingTop 8 mistakes I made with old journaling methodsHow you can apply this all and start journaling the right way today!-------100% gut health and gut healing podcast for women who have (or suspect they have) IBS and/or IBD. Follow on:InstagramFacebookLinkedInHost: Sarah Kay Hoffman, A Gutsy Girl

Welcome back to Season 4, episode 16 of the FASD Family Life Podcast. This is the only show about FASD hosted by an FASD Specialist and parent with 30 years lived experience.  I am Robbie Seale, your host and mom to five incredible people; including three teens diagnosed with Fetal Alcohol Spectrum Disorder. As an FASD Specialist it is my passion to help families thrive.  To learn more about me and my work check out my website,  https://fasdfamilylife.ca/I started this podcast to be the friend I wished I had when my kids were young and to bring hope to weary parents. I wanted to share what I have learned working in residential treatment and raising my own children impacted by trauma and prenatal alcohol exposure. I pour my heart and soul and hundreds of unpaid hours every month into the production of the FASD Family Life podcast. All that hard work is paying off! Since 2021 the podcast has grown to nearly 45,000 downloads worldwide.I need your help to keep going and growing. Consider becoming a monthly sponsor. Your gift of $20 per month (or $5 per week)  would enable me to keep sharing HOPE and teach the SKILLS needed to reduce stress and improve lives for people with FASD and the families who love them.  Click here to Support the showThis week I am speaking with Darlene, a Registered Early Childhood Educator and part time professor at a local College in the ECE program, and mom of a 15 year old daughter with FASD.  Finding ways to guide and support her daughter with strength-based modalities has driven Darlene's advocacy in the community and most recently in the Healthcare system alongside her daughter. A medical crisis 10 years ago prompted Darlene's search for solutions. Her late night google search brought her to  Nutritional Interventions for Children with FASD, by Diane Black, PhD.( http://come-over.to/FAS/FASDnutrition.htm )  In response Darlene radically  changed her family's diet and was astounded by the results. Ten years on, Darlene's family still hold fast to their allergen free diet for the health and wellbeing of the whole family. WARNING: THIS IS NOT MEDICAL ADVICE. Check with your primary health care provider before making any changes to your child's diet/medication.EPISODE RESOURCES:YumEarth for fun alternativeshttps://yumearth.com/Food Journal https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-3-day-food-journal.pdf  Darlene's Facebook Group (1) Team LOVE - Connecting Families Affected by FASD | Facebook Join our community of support! Together we will deepen our understanding of FASD & build a community of support with parents who understand.  The FASD Family Life Community Support Group meets on the third Tuesday of every month at 6:00 pm MST. I hope to meet you there!  Subscribe today, for only $10 / month or $100 for an annual subscription.  https://fasdfamilylife.ca/Support the showSupport the show

Episode 33: Keeping a Food JournalThis episode shows you how a food diary can be a useful tool in the process of losing weight or even finding your way in a new eating lifestyle. A food journal – done the way I am going to teach you – can help you understand your eating habits and patterns, and help you identify the foods you eat on a regular basis. Research has shown that keeping a journal can be a very effective tool to help change behavior. It is going to be food journaling like you have probably never done before. We are NOT going to put in quantities of food or any measurements. Just the food folks, and a few other helpful markers.1:13.        Personal Story4:54.        Introduction to some tips5:36.        The time to journal10:23.     Awareness, Honesty and Reality13:43.     Commitment18:20.      Other things you can add to your journal19:44.      Should you track quantities?22:26.      Benefits of food journaling24:29.      This week's ACTIONABLE COACHING ADVICE26:23.      This week's Call to Action28:32.       Next week's episodeLINKS:Breaking Free From Diet Prison BookBreaking Free From Diet Prison CourseThis week's Call to Action: MAGICBreaking Free From Diet Prison Facebook pageRoadmap To Diet Success InstagramAccess Transcript HereArticles:Katherine D. McManusCheri A. Levinson et al.Courtney C Simpson and Suzanne E Mazzeo

Brittany started The Boston Food Journal in late 2015. With a degree in biomedical engineering and a background in software, she wanted to create a platform that combined her skills and experience in technology with her long-time love of food.  Growing up in her family, eating was always a symbol of love, family and togetherness. When she moved to Boston in 2014, she was enamored by the authentic food scene and on a complete whim started The Boston Food Journal.  In late 2019, Brittany resigned from working the corporate 9-5 to pursue the Boston Food Journal and launch her boutique digital marketing agency, Eleven Seven Media. In 2021, Brittany and her older sister Caitlin launched a new podcast - The Side Dish Podcast - where they highlight food, wine and local culinary experts and leaders.

I'm much more feasty in the summertime. I eat more carbs; I don't fast as long; I drink more wine. Tis the season of longer days, looser schedules, less regiment, lots of social activity and lots of Heck Yeahs. I definitely ate, drank and was merry! The purpose of the journal is not to give you a shining blueprint of how to eat, but to be real and transparent about how I eat. One of the best ways to teach you grace and sustainability in your eating habits is to show you how I have them in mine. We don't have to eat perfectly all of the time, as long as we have some core nutrition and good habits in place most of the time. Download the journal and listen to the podcast for an insider look at the food, the strategy and the grace that I incorporate into my real life way of eating. Download the journal here: https://thechristiannutritionist.com/journal For more information and to access the show notes for this episode, visit my website here: https://www.thechristiannutritionist.com/podcast/169

On today's episode of The Meat Mafia Podcast, the Meat Mafia - Clemenza and Sollozzo - discuss the topic of building intuition when it comes to food. Specifically, we talk about the idea of utilizing a food journal to start tracking how the foods you eat affect your health from sleep quality, gut health, brain function, energy levels, and more. BRAND AFFILIATES LMNT Electrolyte Drink Mix: LMNT is loaded with the electrolytes you need without the sugar. We personally used LMNT during our Ironman training and performance and also during everyday training to provide us with the sodium we need on a low-carb diet. LINK: DrinkLMNT.com/MEATMAFIA Kettle & Fire Bone Broth: Kettle & Fire Bone Broth is a simple yet important part of our days. The healthy protein and amino acids in the broth has been a critical part of our morning routines. LINK: Kettleandfire.com/MeatMafia CODE: MEATMAFIA (15%) Farrow Skincare: Farrow is a product we recently started using for skincare and we love it. It's animal-based, using pig lard and tallow and leaves your skin beaming with essential vitamins and minerals without the added fillers. LINK: https://farrow.life/ CODE: ‘MEAT MAFIA' for 15% off PAST EPISODES Texas Slim, Dr. Brian Lenzkes, Matt D, James Connolly, The Gourmet Caveman, Doug Reynolds, Chris Cornell, Jason Wrich, Mike Hobart, Gerry Defilippo, Cal Reynolds, Dr. Phil Ovadia, Cole Bolton, Colin Carr, Conza, Carmen Studer, Dr. Ken Berry, Mikayla Fasten, Josh Rainer, Seed Oil Rebellion, Dr. Ben, Dr. Tro, Mike Collins, Dave Feldman, Mark Schatzker, Marty Bent, Dr. Mary Caire, AJ Scalia, Drew Armstrong, Marko - Whiteboard Finance, Vinnie Tortorich, Nick Horowitz, Zach Bitter, C.J. Wilson, Alex Feinberg, Brian Sanders, Myles Snider, Tucker Goodrich, Joe Consorti, Jevi, Charles Mayfield, Sam knowlton, Tucker Max, Natasha Van Der Merwe, Colin Stuckert, Joey Justice, Dr. Robert Lufkin, Nick Norwitz, The Art of Purpose, Carlisle Studer, Dr. Cate Shanahan, Ancestral Veil, Brad Kearns, Justin Mares, Gary Fettke, Dr. Brooke Miller, John Constas, Robb Wolf, Amber O'Hearn.

The A Gutsy Girl podcast brought Erin Holt on today to discuss food sensitivities (and more).Hope you enjoy the episode — oh, and p.s. PLEASE consider leaving a rating and review {HERE} for this show so I can continue doing these episodes for you for free. Muah!ERIN HOLT HAS BEEN ADDED TO ‘A GUTSY GIRL'S MASTER RESOURCE LINKS SPREADSHEET UNDER “PRACTITIONER REFERRALS. FIND HERE HERE.Food Sensitivities {Episode 38 with Erin Holt}Resources MentionedigE vs igGFood Intolerance or a Leaky GutMilk Sugar {All About Lactose}Erin's website HEREThe Funk'tional Nutrition PodcastErin on Instagram HEREImmune Boosting Gut Health SupportUltimate IgG Immune and Digestive SupportButyrate FoodsDon't Miss These ThoughtsWho is Erin Holt?What is Erin's “tack” analogy?“There are a lot of different functional providers and they do not all operate in the same way.”What is functional medicine? And what are some practitioner red-flags?Food intolerance, allergy, and sensitivities are common terms these days in the gut healing world. Erin breaks each one down.The different ways we can react to dairy.“Lactose is not an immune reaction; it's more of a gut reaction.” – ErinDoes Erin use food sensitivity testing in her practice? Why or why not?What is Erin's advice for mindset around food?Why are food sensitivities so common these days? And along with that, what are some of the most common food sensitivities Erin sees in her practice?“Food processing and modern farming practices are changing the structure of our food protein.” – Erin“Free-99; pay attention to the stress in your life.” – ErinIf someone is sensitive to multiple foods, how should they navigate the daily diet?“Watch your thoughts as you approach food.” – ErinWhat are #Butyratebuffs ?!When it comes to healing the gut, what is something about food Erin thinks most people get wrong?“The body has the ability to heal itself.” – ErinMore from A Gutsy GirlWant to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl's Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.Or, have this book at your fingertips instantly by downloading the PDF now.  Welcome to A Gutsy Girl PodcastHang out on InstagramBFF's on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you're looking to finally get started on your gut healing journey, Gut Healing for Beginners is now open!https://agutsygirl.com/gut-healing-for-beginners/  Bio: Erin HoltErin Holt is a board-certified integrative and functional nutritionist with a feisty attitude and over a decade of clinical experience.She blends evidence-based practices, functional lab testing, energy medicine, boundary setting & humor for a unique and customized approach to women's health.She dives deep with women to get to the root cause of their health issues and finally get answers to their mystery symptoms.In addition to running multiple online nutrition & functional medicine programs, Erin is the founder of the Funk'tional Nutrition Academy, a 14 month practitioner training and mentorship helping nutrition pros level up with functional medicine methodologies.You can find Erin rabble-rousing on her weekly show, The Funk'tional Nutrition Podcast.If you liked this episode, you might also enjoy:Chronic Illness Root Cause Analysis12 Science-Backed Ways to Boost Your Immune SystemHow to Food Journal to Identify Food IntolerancesXox,SKH

The A Gutsy Girl podcast brought Erin Holt on today to discuss food sensitivities (and more).Hope you enjoy the episode — oh, and p.s. PLEASE consider leaving a rating and review {HERE} for this show so I can continue doing these episodes for you for free. Muah!ERIN HOLT HAS BEEN ADDED TO ‘A GUTSY GIRL'S MASTER RESOURCE LINKS SPREADSHEET UNDER “PRACTITIONER REFERRALS. FIND HERE HERE.Food Sensitivities {Episode 38 with Erin Holt}Resources MentionedigE vs igGFood Intolerance or a Leaky GutMilk Sugar {All About Lactose}Erin's website HEREThe Funk'tional Nutrition PodcastErin on Instagram HEREImmune Boosting Gut Health SupportUltimate IgG Immune and Digestive SupportButyrate FoodsDon't Miss These ThoughtsWho is Erin Holt?What is Erin's “tack” analogy?“There are a lot of different functional providers and they do not all operate in the same way.”What is functional medicine? And what are some practitioner red-flags?Food intolerance, allergy, and sensitivities are common terms these days in the gut healing world. Erin breaks each one down.The different ways we can react to dairy.“Lactose is not an immune reaction; it's more of a gut reaction.” – ErinDoes Erin use food sensitivity testing in her practice? Why or why not?What is Erin's advice for mindset around food?Why are food sensitivities so common these days? And along with that, what are some of the most common food sensitivities Erin sees in her practice?“Food processing and modern farming practices are changing the structure of our food protein.” – Erin“Free-99; pay attention to the stress in your life.” – ErinIf someone is sensitive to multiple foods, how should they navigate the daily diet?“Watch your thoughts as you approach food.” – ErinWhat are #Butyratebuffs ?!When it comes to healing the gut, what is something about food Erin thinks most people get wrong?“The body has the ability to heal itself.” – ErinMore from A Gutsy GirlWant to learn even more about the gut and ways to heal it? Learn all the secrets via my signature book, A Gutsy Girl's Bible: a 21-day approach to healing the gut. Grab your copy on Amazon HERE.Or, have this book at your fingertips instantly by downloading the PDF now. Welcome to A Gutsy Girl PodcastHang out on InstagramBFF's on YouTubeFree resource: The Master Gutsy SpreadsheetRated-G Email ClubWrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.If you're looking to finally get started on your gut healing journey, Gut Healing for Beginners is now open!https://agutsygirl.com/gut-healing-for-beginners/ Bio: Erin HoltErin Holt is a board-certified integrative and functional nutritionist with a feisty attitude and over a decade of clinical experience.She blends evidence-based practices, functional lab testing, energy medicine, boundary setting & humor for a unique and customized approach to women's health.She dives deep with women to get to the root cause of their health issues and finally get answers to their mystery symptoms.In addition to running multiple online nutrition & functional medicine programs, Erin is the founder of the Funk'tional Nutrition Academy, a 14 month practitioner training and mentorship helping nutrition pros level up with functional medicine methodologies.You can find Erin rabble-rousing on her weekly show, The Funk'tional Nutrition Podcast.If you liked this episode, you might also enjoy:Chronic Illness Root Cause Analysis12 Science-Backed Ways to Boost Your Immune SystemHow to Food Journal to Identify Food IntolerancesXox,SKH Connect with A Gutsy GirlThrough the websiteOn InstagramVia LinkedIn

In today's episode, we dive into food journalling and how it can be a helpful tool, especially in the beginning phases of intuitive eating!Ditch The Diet Coursehttps://www.melissahala.com/ditchthedietGet 25% off Nunahttps://www.nuna.ai/download-nuna?link=subscribe&influencer=61eeb6ec6b6bdb0031296ac0&offering=discount_25Join our free fb community The Diet Ditcher Collectivehttps://www.facebook.com/groups/177162666399208

Health Hindsight Anyone who has struggled through a health mystery and finally solved their issues will undoubtedly wish they'd known sooner what was really going on. Who hasn't thought, ‘If only I knew then what I know now'. I've been through so much with my health over the last 25 years. Not to mention the over 17 years in clinical practice! I can definitely say I know a lot more now than I did when this all started.  In this podcast, I say, ‘the answers are out there' and they are. Part of the reason I do this podcast is so that more people can skip ahead to the part where they know more and their health and healing journeys can be less stressful, frustrating, and painful. For this episode, I'd share a few of my lessons - the things I wish I knew or did sooner because of how it helped me feel better. Maybe you can learn from my mistakes (or life lessons) so you can avoid them and heal faster.  Here are the top 5 things that made the biggest difference and really moved the needle for me and my health:   Give up Gluten. If I could do it all over again, I would have quit eating gluten sooner. This is a big one for anyone dealing with any kind of autoimmune disease. I knew that there was a connection but nobody had properly explained it to me. There is a process called molecular mimicry where if the body doesn't like gluten, it attacks the molecules. But, those molecules might look like other molecules or organs (like those produced by the thyroid) which will cause the body to attack those thinking it's gluten. For me, the labs showed that I had the antibodies to glutens, but because I didn't want to get off gluten, I ignored it. I would stop for a day or so and not feel a whole lot better and convince myself that I didn't have an issue. Now I know that you need to be off gluten 100% to really see the health benefits if you have an issue. And, the lesson is to get tested for antibodies right away (I like the test called ‘Wheat Zoomer' by Vibrant Wellness because other tests are too generalized and may give false negatives). It's really important to shift your diet and give up gluten if the tests show the genotypes that indicate an intolerance because ignoring it can lead to more molecular mimicry which can in turn, cause damage and create more issues.    Don't Over-Rely on Supplements.  This may sound crazy coming from me because every episode I talk about supplements that have helped those with a health mystery. I still take a lot of supplements. I recommend supplements. I believe supplements can play an important role in optimal health. But here's the thing, they are not everything. The lesson I learned was not to think that taking supplements alone would be enough to solve everything. Supplements are important but they are just one tool. We also have to consider our food, our mind-body, our environment and our physical activity.    Stop Underestimating the Mind Body Connection. I was such a scientist, I saw things very black and white. I wanted tangible proof of everything. It took me too long to explore the benefits of things like energy work, meditation, and mindset. Once I discovered the shifts in my health I wondered why I had been so resistant. This is particularly true because of the proven risk that stress presents to our cells and systems. We often give lip service to the importance of reducing stress but we don't do the work. It's so important to reframe, use mind-body tools (like box breathing, moving the body outdoors, or short meditations) and have a positive mindset in dealing with the challenges of life and the stress it presents. This will calm down the adrenals and make sure you aren't working against all of your other health habits.    Keep a Food Journal. When we're trying to figure out a health mystery, so often the clues are in our food. But, so many of us don't really keep track of exactly what we're eating and how it makes us feel or the reactions it may cause. Sometimes the reaction isn't immediate. Keeping a food journal was the only way I found out that I had an issue with dairy because he reaction was 2 days later so it was not obvious. While it may take a bit of time and effort, it can really bring you some clarity about what's going on. You don't have to do it forever, even keeping track for a couple of weeks will help you see the big picture.    Don't White Knuckle It. Sometimes in our effort to get healthy we push ourselves super hard. It's tough because some things do require discipline and hard work but if you feel like you are constantly up against it, this is going to create stress. The stress of trying to follow every health rule strictly can cause a negative reaction. If it feels like you are pushing and pushing and it feels like it's not working, you don't need to white knuckle it. Trust your gut and rethink the process. It could be the protocol you're following, it could be your practitioner, or it could be your mindset. Whatever it is, if it's not working, rethink it.    These are the 5 things I wish I knew sooner or did sooner. I hope these allow you to avoid some of my mistakes and help you heal faster.   Eliminating Health Mysteries If these tips from my healing journey were helpful and you think they could help someone else, please share this episode with them.    Links: Resources mentioned Wheat Zoomer Test by Vibrant Wellness   Related Podcast Episodes: My Most Up To Date Immune Protocol Want to Know What a Nutritionist Eats? Plus Ideas for You Lab Work Cheat Sheet   Thanks for Listening If you like what you heard, please rate and review this podcast. Every piece of feedback not only helps me create better shows, it helps more people find this important information.   Never miss an episode -  Subscribe NOW to Health Mysteries Solved with host, Inna Topiler on Apple Podcasts, Spotify, Stitcher or Google Podcasts and remember to rate and review the show! Find out more at http://healthmysteriessolved.com   PLEASE NOTE All information, content, and material on this podcast is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Some of the links provided are affiliate links. This means we may make a very small amount of money should you choose to buy after clicking on them. This will in no way affect the price of the product but it helps us a tiny bit in covering our expenses. 

Food journals or food diaries or journaling your eating - odds are you've either tried these things or told yourself you “should". But are these practices effective ways to stop emotional eating or overeating - or are they just self-imposed torture?The answer: it's complicated...What you'll learn from this episode:The pros and cons of food diariesHow to prevent a food journal from feeling like punishment or something that you “have to” doWhat to log and what not to log (for best and farthest-reaching results)How to customize this strategy so that it works best for youFind links to everything we mention in this episode as well as complete show notes & transcript at https://toomuchonherplate.com/should-i-keep-a-food-journal-tmohp-episode-026/

People hate food journals. I think of food journals as data. Just like we got IRB approval and we are doing a study and we collect data. We might think that we are doing everything as we said, but then forget about the 2 glasses of wine every night, impromptu off protocol dinner date, the random piece of candy from the candy drawer. When all of that is written down, it helps us understand the data a bit better.  In this episode I also give you a bit of coaching and how to coach yourself in the moments where your brain offers you the thought "I just want it." www.weightlossbybrittany.com

People hate food journals. I think of food journals as data. Just like we got IRB approval and we are doing a study and we collect data. We might think that we are doing everything as we said, but then forget about the 2 glasses of wine every night, impromptu off protocol dinner date, the random piece of candy from the candy drawer. When all of that is written down, it helps us understand the data a bit better. In this episode I also give you a bit of coaching and how to coach yourself in the moments where your brain offers you the thought "I just want it." www.weightlossbybrittany.com

In this episode Fahreen is joined by Isabella and Zoe, the founding editors of Feminist Food Journal (FFJ). Together the trio discuss the intersections between food, feminism, othering and so much more! Connect with FFJ: Instagram: @feministfoodjournal Website: https://feministfoodjournal.substack.com/ Connect with Super Smash Hoes: Instagram: @supersmashhoesmedia

This week on the episode Emanuelle is joined by Boston food blogger and digital creator Brittany Di Capua. They dive into how the industry of food blogging started and how much it has evolved in the past couple of years. Brittany gives tips to break into the industry along with what not to do. She also talks about what pushed to start her own digital marketing firm 11 seven media. Follow @thosegirlsyouknow Follow @bostonfoodjournal Read: www.thosegirlsyouknow.com

How to get started with you health goal

This episode is dedicated to the healing Paleo diet, and the idea that with a proper diet in place, you can heal.The Paleo diet focuses on lean meats and fish, nuts and seeds, fruits and vegetables. On the diet, dairy, sugar, legumes and grains are avoided.This diet was the basis for how my guest today healed, and she's ready to share how she went from massive symptoms to feeling fantastic and creating a company from it all.Autumn Fladmo Smith is today's guest!Question: Do you ever “meet” (it's like ” ” because I only met Autumn via the podcast) someone and think, “Where have they been all my life?”This happened while I was recording this episode with Autumn Smith, the co-founder of Paleovalley.We had an instant connection, and it's going to be very apparent as you listen to the show today.Who is Autumn Smith?Before I share more on today's episode, here is a little more on Autumn: Autumn Fladmo Smith is the co-founder of Paleovalley and Wild Pastures, holds a Masters in Holistic Nutrition, a Certified Eating Psychology Coach, and a Certified FDN Practitioner.Her passion for health began with her own struggles with IBS and anxiety: despite a career as a professional dancer and celebrity fitness trainer, Autumn's own health was in shambles.Desperate for a cure, she and her husband Chas stumbled upon the paleo diet in 2011 and within a month of beginning it, her health was completely transformed.Autumn then made it her mission to share the information she had learned with as many people as possible: she is the co-founder of Paleovalley, an organic whole-food supplement and paleo snack food company that prioritizes nutrient density and food quality.In 2018, she took things a step further and launched her second business with her husband: Wild Pastures, a regenerative pasture-based meat delivery service.Wild Pastures makes supporting sustainable agriculture and local, small farms easy for consumers. She lives in Boulder, CO with her husband and their son, Maverick. Paleovalley is one of my favorite brands to work with. Because they are a favorite, whenever you purchase from them, simply use code AGUTSYGIRL at checkout to save 15%. Click HERE to get started.Healing Paleo Diet {Episode 27 with Paleovalley Co-Founder, Autumn Smith}Click HERE to save this episode for this episode.Resources MentionedHighly Sensitive PersonNutriSenseigE vs igGHow to Food Journal to Identify Food IntolerancesPaleovalleyGrass-Fed Beef Sticks (FYI: the Summer Sausage does not contain garlic.)Pasture-Raised Turkey Sticks (AIP friendly)Organ ComplexEssential C ComplexApple Cider Vinegar (Does Apple Cider Vinegar Make Me Poop?)SupergreensSuperfood Bars (Apple Cinnamon is my current favorite)Mushroom ComplexKiss the GroundPaleovalley + Autumn's InstagramDon't Miss These ThoughtsAutumn's storySymptoms Autumn presented with and her diagnosis; different healing things she triedHer experience with alcohol, drugs, and an eating disorder as a coping method“I was fit but not well.” – Autumn“Smiling through the suffering.”The top 3 things Autumn did to heal and get well along the wayWhat Autumn learned about garlic for her body in particularBlood sugar testing, and what it did for Autumn and her journeyWhat is Paleovalley, and why is it called Paleovalley?What is encapsulated citric acid and why is it not used in the Paleovalley beef sticks?The new Superfood Bar flavor (and all other products) they are coming out with!“The soil is like the microbiome of the planet.”Autumn's 3 convictions around gut health and gut healing.More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF's on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH Connect with A Gutsy GirlThrough the websiteOn InstagramVia LinkedIn

This episode is dedicated to the healing Paleo diet, and the idea that with a proper diet in place, you can heal.The Paleo diet focuses on lean meats and fish, nuts and seeds, fruits and vegetables. On the diet, dairy, sugar, legumes and grains are avoided.This diet was the basis for how my guest today healed, and she's ready to share how she went from massive symptoms to feeling fantastic and creating a company from it all.Autumn Fladmo Smith is today's guest!Question: Do you ever “meet” (it's like ” ” because I only met Autumn via the podcast) someone and think, “Where have they been all my life?”This happened while I was recording this episode with Autumn Smith, the co-founder of Paleovalley.We had an instant connection, and it's going to be very apparent as you listen to the show today.Who is Autumn Smith?Before I share more on today's episode, here is a little more on Autumn:Autumn Fladmo Smith is the co-founder of Paleovalley and Wild Pastures, holds a Masters in Holistic Nutrition, a Certified Eating Psychology Coach, and a Certified FDN Practitioner.Her passion for health began with her own struggles with IBS and anxiety: despite a career as a professional dancer and celebrity fitness trainer, Autumn's own health was in shambles.Desperate for a cure, she and her husband Chas stumbled upon the paleo diet in 2011 and within a month of beginning it, her health was completely transformed.Autumn then made it her mission to share the information she had learned with as many people as possible: she is the co-founder of Paleovalley, an organic whole-food supplement and paleo snack food company that prioritizes nutrient density and food quality.In 2018, she took things a step further and launched her second business with her husband: Wild Pastures, a regenerative pasture-based meat delivery service.Wild Pastures makes supporting sustainable agriculture and local, small farms easy for consumers. She lives in Boulder, CO with her husband and their son, Maverick.Paleovalley is one of my favorite brands to work with. Because they are a favorite, whenever you purchase from them, simply use code AGUTSYGIRL at checkout to save 15%. Click HERE to get started.Healing Paleo Diet {Episode 27 with Paleovalley Co-Founder, Autumn Smith}Click HERE to save this episode for this episode.Resources MentionedHighly Sensitive PersonNutriSenseigE vs igGHow to Food Journal to Identify Food IntolerancesPaleovalleyGrass-Fed Beef Sticks (FYI: the Summer Sausage does not contain garlic.)Pasture-Raised Turkey Sticks (AIP friendly)Organ ComplexEssential C ComplexApple Cider Vinegar (Does Apple Cider Vinegar Make Me Poop?)SupergreensSuperfood Bars (Apple Cinnamon is my current favorite)Mushroom ComplexKiss the GroundPaleovalley + Autumn's InstagramDon't Miss These ThoughtsAutumn's storySymptoms Autumn presented with and her diagnosis; different healing things she triedHer experience with alcohol, drugs, and an eating disorder as a coping method“I was fit but not well.” – Autumn“Smiling through the suffering.”The top 3 things Autumn did to heal and get well along the wayWhat Autumn learned about garlic for her body in particularBlood sugar testing, and what it did for Autumn and her journeyWhat is Paleovalley, and why is it called Paleovalley?What is encapsulated citric acid and why is it not used in the Paleovalley beef sticks?The new Superfood Bar flavor (and all other products) they are coming out with!“The soil is like the microbiome of the planet.”Autumn's 3 convictions around gut health and gut healing.More from A Gutsy Girl1. Welcome to A Gutsy Girl Podcast2. Hang out on Instagram3. BFF's on YouTube4. Free resource: The Master Gutsy Spreadsheet5. Rated-G Email Club Wrap UpTime to wrap this up. As always, a huge goal for this show is to connect with even more people. Feel free to send an email to our team at podcast@agutsygirl.com. We want to hear questions, comments, show ideas, etc.Did you enjoy this episode? Please drop a comment below or leave a review on Apple Podcasts.Xox,SKH

Over the years, trying to deal with the many different health challenges on my plate, I tried even more, ways to change my nutrition to fix these health challenges I was dealing with...I think I always knew on a deep level how fundamental nutrition was to the way my body functioned.But, I'm sure you can relate to this, with every try & every fail, I felt like there must be something wrong specifically with MY body- even if I believe that everyone can heal, I apparently was the exception.This was beyond disheartening but the good news my dear friend, is that there is something important which will make ALL the difference on your journey to nutritional healing.Today, I will be teaching you how to check what foods are not serving YOUR specific body.In my years of practice, I teach fundamentals of nutrition, the base for hormonal healing, the steps needed to take.With that, I always make sure to teach how to do a personal check. These nuances are what makes all the difference.You could be nourishing your body, eating an anti-inflammatory diet, strengthening your microbiome, yet still, something is not clicking. This my friend is where these personal nuances make the big change.In this episode we will dive in to the 3 levels for personal nuances for healing nutrition!For all resources mentioned in this episode, click here!

It is more than common to find ourselves eating mindlessly rather than mindfully. So in this episode, your host Eva shares why keeping a food journal is one of the most powerful and effective tools in your weight loss journey.   As Eva explains, utilizing a food journal can help you become more aware and connected to yourself by learning how to listen to your body and make better choices. By following Eva's method, we can easily resist the primitive brain that wants nothing more than instant gratification and ultimately sabotages our goals.   Tune in and build awareness of your diet with curiosity outside of judgment. And ask yourself, “What can I do to support my weight loss journey today?”   KEY POINTS: - What makes Eva's food journal so powerful? - You need data! - Planning all food decisions in advance is key - The prefrontal cortex vs primitive brain  - How to awaken your consciousness  - Honor your hunger    QUOTABLES: “It puts the power right back where it belongs, with you. The more data you have the better decisions you make.” “There's a direct correlation between writing down exactly what you're going to eat, eating exactly what you wrote, and weight loss.”    PRODUCTS / RESOURCES: Be sure to get on the waitlist for Eva's upcoming weight loss course at eva.fit/waitlist Eva on Instagram @itsevarodriguez - instagram.com/itsevarodriguez Visit Eva's website at eva.fit or uncomplicatingweightloss.com Have any burning questions for Eva? Send them over at eva.fit/question View the episode show notes page at eva.fit/podcast/36         Uncomplicating Weight Loss is edited by Instapodcasts (visit at instapodcasts.com)

Food journaling is something that taught me about my body. Above all diets, counting macros, calories, etc. the most basic and informative way to be on top of your health is to write it all down. In this week's episode of the podcast I am sharing all of my information on food journaling: What to write How to write it What the rules are (hint: there are no rules) To join in 90 Days To Healthier Habits visit www.listentoyourbody.com.

Tara Hunkin, Functional Nutritional Therapy Practitioner, Certified GAPS Practitioner, Restorative Wellness Practitioner, mother and founder of My Child Will Thrive (website and podcast) author and host of the Autism, ADHD and Sensory Processing Disorder Summit. My Child Will Thrive was founded out of the frustration Tara felt when searching for explanations and solutions for her daughter. Doctor visits left her with more questions than answers and she was forced to do the research and find her own way to help her child. Tara's daughter is now a thriving 16-year-old, succeeding in and out of school. Tara now supports parents of children with neurodevelopmental disorders struggling to find the right combination of treatments and therapies through educating and coaching them so that they can get the best results for their children while saving time, money and effort. Tara continues to expand her knowledge by attending and speaking at conferences and is a member of the Medical Academy of Pediatric Special Needs, International Association of Functional Neurology and Rehabilitation, and Nutritional Therapy Association. Show notes & transcript: https://www.mychildwillthrive.com/why-do-i-need-a-food-journal/ ‎ Get your Food Mood Sleep and Poop Journal here: http://www.mychildwillthrive.com/toolkit Join us for the next workshop here: http://www.mychildwillthrive.com/workshop My Child Will Thrive: https://www.mychildwillthrive.com/ My Child Will Thrive Village Facebook Group: https://www.facebook.com/groups/MCWTvillage

There are many ways to increase awareness of what you're eating. In past episodes, I've looked at calorie counting and portion control as two of them. In today's episode I look at photo food journalling as one way you may choose to become more aware of the quality and quantity of food you're eating. Links: codywieler.com Instagram @codywieler Buy Strong For Your Tasks

Study after study has shown that when you keep track of your eating habits and write down what you eat, you have a better rate of success than those who do not. There are several reasons why a food journal helps with weight loss. First, it creates awareness around your eating habits. Second, it forces you to see where you are facing resistance around your health goals. Third, it naturally helps reduce how many calories you take in as well as creating a new habit of keeping your word to yourself. Watch the class and learn about how a food journal can also help reduce the drama you have around your eating choices and why that's an essential element in the weight loss process. Especially if you struggle with emotional eating. Ready to Lose weight for the last time? I know I can help you- head over to the Health & Wellness Blueprint today and get started for only $1 https://www.healthwellnessandchocolate.com/pl/146304

Join us for a conversation with Hetty McKinnon, author of the new cookbook, To Asia with Love. Hetty is is a Chinese-Australian cook and food writer, based in Brooklyn, New York. She is the author of three other bestselling cookbooks: the best-selling Community, Neighbourhood, and the award-winning Family. Hetty is also the editor and publisher of multicultural food journal Peddler, and the host of the magazine’s podcast The House Specials. She is a regular recipe contributor to New York Times Cooking, Bon Appetit, Epicurious, ABC Everyday, and Food & Wine.Heritage Radio Network is a listener supported nonprofit podcast network. Support Why Food? by becoming a member!Why Food? is Powered by Simplecast.

You've been working hard in your life and business and feel exhausted, tired, overwhelmed and just out of balance. Well, it may not necessarily be what you think.  Wanda is here to provide you a remedy. Wanda Parks, is a Integrative & Holistic Health Practitioner, MA, BSN RN CMSRN, CHC who has served in two branches of the military; Army and Air Force. She provides tools for High achieving women over 40 to live a healthier lifestyle; reducing toxins, shedding pounds, fear and self-doubt using holistic therapies such as biofeedback, mineral balancing and ion detoxification. Wanda is also a certified Aromatherapist, a two-time published author of ‘The Wellness Lifestyle and the 30-Day Living your Created Life; Food Journal. She teaches people how to take control of their health and well-being naturally without yo-yo and fad diets, and without breaking their bank; so that they can live a more energetic, vibrant, pain and financially free lifestyle. Web: https://www.SuccessWithWanda.com Linktr.ee/SuccessWithWanda Podcast Your Brilliance Program: https://bit.ly/podcastyourbrilliance

Registered dietician, public health writer, and former chronic dieter Camille Martin is helping women quit dieting and learn to set bigger and better goals for themselves. After lots of trial and error and struggling with weight loss, Camille found a way to reclaim her excitement for life and step into a healthy next chapter without the shackles of dieting controlling her every move. Get ready for an uplifting conversation on how to start shedding weight, all while feeling good from within.

Matt & Niki talk to Niki and Gillian about the Take Charge 10 nutrition challenge, which begins as a community on March 22 but you can complete anytime you want after March 22. Take Charge 10 is a 10 day challenge, and each day adds another habit. Each day, therefore, builds on the other, so on day 10 you should be trying your hardest to follow all 10 guidelines. ANYONE can do it at ANYTIME, though if you begin on March 22, you'll be doing it along with the BLOC community and many coaches and staff. If you're participating, you can let us and your followers know by adding #takecharge10 to your social media posts.  It's a way to fast charge your nutrition and work on healthy nutrition habits with an online community and--hopefully--those close to you as well. It's a reset, where you spend 10 days spending more time and energy and focus on nutrition. It's a way to see how different habits and behavior changes affect your health and reflect on how you might incorporate or sustain some or all of these changes.  What is it NOT? It's not 10 days to 6 pack abs. It's not 10 days of extreme dieting or restricting huge types of food. It's not a 10-day suffer fest.  Below are the steps: Drink More Water (half your bodyweight in pounds in ounces of water) Reduce Added Sugars (50g max) Stop Mindless Snacking (eat purposely) Keep a Food Journal of Everything that Goes Into Your Mouth Eliminate Alcohol Consumption Eat Your Veggies (eat more, try more) Fill Up on Fiber (30g of fiber from food) Cut off Caffeine (6 hours before bed) Balance Your Snacks (don't eat a snack with just one macro, especially carbohydrates) Prepare all Meals at Home (know exactly what you eat) Gillian designed this nutrition challenge to be inclusive, not exclusive. It was also designed to be done to be something you can do with your family and friends. The 10 habits really form the foundation of any healthy nutrition approach - this doesn't require a specific diet and allows for many different types of diet. These really are the fundamentals and basics, and building this strong base can lead to a sustainable, healthy diet.  A strong foundation leads to success, though you can certainly improve on these areas and take them further, based on your goals. Some habits are definitely things that are worth doing all the time, and others you might decide to only do occasionally.  Many of the arguments and discussions on programming and nutrition too often focus on the least important aspects of diet. Most dietitians agree with most of these basics. Also, some of these you may already be doing or find extremely easy to do (if you don't drink, eliminating alcohol won't be a problem). Others may be a real challenge. If you're doing something well, you can always aim to push that area a bit further during a challenge. If you struggle with something, it's worth reflecting on why you struggle with it and how big of an impact changing that behavior could contribute to your health goals.  Food isn't moral, it's ultimately functional. Are you eating in a way to move toward your goals? If you enjoy a food like chocolate or ice cream, there are ways to allow these foods with planning and adjusting your diet in other areas.  The first day you add, not take away, something: you add water. This not only will help many people feel better, but it also helps--as a side effect--reduce caloric drinks.  Be weary, however, of "gateway foods." These are foods that tend to cause a chain or more calorically dense foods. For Matt, for example, he struggles to eat tortilla chips without adding things to them and then drinking as well.  Reducing added sugars helps you look at labels more closely, especially if you enjoy sweet foods regularly. You may find yourself finding ways to reduce added sugars during the day to enable a dessert in the evening, and that's completely fine! You will likely be surprised where sugar is hidden and in the amounts it is hidden.  Stop mindless snacking is a way to prevent intaking calories that you're not eating mindfully. Too often, someone might pick at a food while preparing dinner or eat left over food off of a kid's plate. You can eat a snack, but it should be a deliberate snack.  Keeping a food journal helps you track what you eat and can help you track total calories and macros. You can also include how you feel. You can see what you were eating when you felt good and what foods didn't make you feel good. You can also pre-load food into the App to see the calories and macros in those foods. So, for example, if you plan to go out with friends on Saturday evening, you can either look at the restaurant menu and pick some foods. You can also plan to have some lighter meals earlier in the day to offset the increase calories in the evening.  Eliminating alcohol for many people helps you better understand and evaluate your relationship for alcohol. For some people, this will be incredibly easy. For others, it may be the most challenging step. Alcohol, however, has a trifecta of issues: calories, inhibition limitation, and worse sleep.  Veggies are considered healthy by just about every diet, and they provide lots of vitamins and minerals, contain lots of water, and have plenty of fiber. If you already eat vegetables, maybe increase the amount or try some new vegetables.  If you struggle with vegetables, frozen vegetables are often more nutritious than fresh vegetables and can often be easily steamed in the microwave. Add some salt and maybe some spices--maybe a little fat depending on your goals and calories and macros--and eat some vegetables. You can also hide vegetables in recipes: add some spinach or onions or bell peppers to some ground beef.    Fiber helps fill you up and do some other things that you do regularly. Adding the vegetables will go a long way toward this goal. Chia seeds and legumes have lots of vegetables, so do vegetables and fruit. Aim for 30g for the remainder of the challenge. Cutting off caffeine 6 hours before bed provides a couple benefits. First, it reduces pop (or soda, or soda pop, or coke, or whatever you call it). It also helps improve sleep quality if you regularly consume caffeine in the evening or late afternoon.  Balancing your meals and snacks helps prevent a crash, especially after high carbohydrates snacks (and for some, high carbohydrate & protein with very little fat). You'll often feel hungry and grumpy soon after these all carbohydrate snacks, such as pretzels.  Finally, day 10, understand everything you consume and prepare all your food at home. If you can, use this as an opportunity to try a new meal. Maybe make it a family or couple activity. Either way, prepare your food at home so you know EXACTLY what's in it. Restaurant meals have hidden calories, often in the forms of fats and oils that they add to meals.  Good luck, and #takecharge10 GET STARTED with one-on-one online coaching FOR FREE! Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh Special offers from BLOC and our partners:  https://barbell-logic.com/offers/ Connect with the hosts Matt on Instagram Niki on Instagram Connect with the show Barbell Logic on Instagram The Website Barbell Logic on Facebook podcast@barbell-logic.com   

Randy shares his food journal and regurgitated information about nutrition he learned years ago.

Eat and Drink is coming at you during this pandemic, with food and drink and mini episodes.On today's podcast episode we discuss Food Journaling. What value is in it? How have Marco and Ali faired in the world of the Food Journal?Follow us at: podcasteatdrink@gmail.comGive us a 5 star review on whatever app you listen from. See acast.com/privacy for privacy and opt-out information.

Join Alisa and Dr. Jana Joshu Grimm as they dive into why someone would want or need to do a sugar fast.  WE'RE GETTING READY FOR OUR NEW & IMPROVED SUGAR FAST, LAUNCHING JANUARY 2021! SIGN-UPS OPEN DECEMBER 21! Get our brand new Food Journal on Amazon!

Join Alisa and Dr. Jana Joshu Grimm as they dive into why someone would want or need to do a sugar fast.  WE’RE GETTING READY FOR OUR NEW & IMPROVED SUGAR FAST, LAUNCHING JANUARY 2021! SIGN-UPS OPEN DECEMBER 21! Get our brand new Food Journal on Amazon!

Listen to your body and write it down! How to stay healthy during COVID-19 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this podcast Dr. Jasmine Sra discusses the importance of food journaling. Learn the different ways you can track your eating habits and foods you eat. How to analyze the food log and make long lasting changes.Contact Dr. Sra at https://sunamg.com/ or email her at practice@sunamg.com

Do you keep a journal of what you eat?  Do you rebel at the idea of doing this?  Why would anyone want to bother? One reason is that several studies have shown that people who keep a food diary are more likely to be successful at losing weight and keeping it off. Another study showed that people who kept daily food records lost twice as much weight as people who didn’t keep records. Great reasons, right?  But isn’t keeping a food journal diet-y? And HOW does it help? Those are great questions that I will answer in this episode. I’ll also give you several super easy options for keeping your journal. Listen to learn why it’s a great idea to keep a food journal, and how to tailor your journal to meet your needs and goals.

Limiting beliefs around diet, exercise even genetics can keep you stuck in a life and a body that don't feel good to you. Examine what you are believing around food and health and get rid of what no longer serves you. What have you grown used to and just "put up with" that you could do differently. Keeping a Food Journal will help you to see the food choices you are making and WHY you are making them. You create your life. We are teaching you to create your life on purpose. Happiness and Freedom are your birthright! Here's your direct link to some free guided meditations! Check out the Connect with Your Body Meditation to get back in touch with your body. Love, respect, communication… the basics for any great relationship. When you have a great relationship with Your Body, Your Body will give you everything you want! https://www.behappyfirst.org/meditateWatch or listen to past episodes of The How To Choose Happiness and Freedom Show on the Be Happy First Website. https://www.behappyfirst.org/showLearn the 5 Secrets to Being Happy and Free here! https://www.behappyfirst.org/journalplaybookI love you and I'm so glad you're here! Be sure to subscribe to this channel, "like and follow" the Be Happy First Facebook Page https://www.facebook.com/behappyfirst/Join our PRIVATE Facebook Group Be Happy First Together for deeper conversations and support. https://www.facebook.com/groups/1252277614898225/Welcome to the Be Happy First Tribe! Remember, Happiness is a Choice! You can always choose to Be Happy First! 

On the episode, I talk about how you can track your meals to figure out your happy healthy meal plan simply using a blank sheet of paper or two for about a week. Yes, you can get a really pretty notebook and devote it solely to this purpose if you want to. OR, you can take a peek at the journal that I used to really make some strides and updates to my meals. Whichever way you choose to track, here’s how you make this work for you: Set up three columns on your page: date/time | Detailed meal description | How you feel. It’s a good idea to also write down how much water/tea/coffee you are drinking too. Throughout the day, focus on the ingredients and portion sizes, don’t worry about the calories. At the end of the week look back at it to see how your meals are making your body feel. After two weeks, you’ll start to see real, pronounced trends that will help you make adjustments to your plan. After three, even more. You get the idea here. This week's meal plan: Monday: Harvest lentils over roasted asparagus with feta Tuesday: NYE party food! Wednesday: Ravioli + cilantro lime zucchini Thursday: Italian dinner out (to see a concert!) Friday: Spicy “meat lovers” pizza + spinach and beet salad Message me for details on any of these! Did you love this episode? Share it with a friend! Then, click the subscribe button so you get notified when new episodes are released! If you have a few minutes, reviews are amazing and very appreciated! (Hint hint) I love hearing from you so much! Send me an email at risaauger@ymail.com or visit my website, risaauger.com. Your thoughts, comments, and questions inspire me for topics on new episodes. Join my email list to see how I made leftover ham tacos! If it sounds good to you and your tummy and you make it, I want to see it! Tag me in your pics or posts, pretty please. Check out my social media to see how I my dinners turn our this week. When you do, please make a comment –– they are super appreciated! https://www.facebook.com/risaauger.creative.fit.hungry/ https://www.instagram.com/creative.fit.hungry/ --- Support this podcast: https://anchor.fm/risa-auger/support

Your body knows what you ate even if you don't remember.  It is so easy to underestimate what we eat and how much of it we are eating.  In today's episode, Gwen shares why keeping a food journal is beneficial and how it can help you.  Website: http://www.thegwenalexander.com Email: gwen@thegwenalexander.com Facebook: http://www.facebook.com/thegwenalexander Twitter: http://www.twitter.com/thegwen1685 Pinterest: http://www.pinterest.com/thegwenalexander Instagram:  Instagram.com/thegwen1685 Disclaimer: The information provided in this podcast is for informational purposes only.  The host of this podcast is not a medical doctor, nurse or health professional. You should talk to your doctor, nurse or health professional before you begin any weight loss/maintenance or exercise program.

This week we tried food journaling! We were inspired by a New York Times Articles “New Reasons Why You Should Keep a Food Journal" by Sumathi Reddy and “Why keep a food diary” by Katherine D. MacManus contributor to the Harvard Health Journal.   Research Why Keep a Food Diary https://www.health.harvard.edu/blog/why-keep-a-food-diary-2019013115855 New Reasons Why You Should Keep a Food Journal https://www.wsj.com/articles/new-reasons-why-you-should-keep-a-food-journal-1463419285   If you have ideas for the show or you’d like to share your experience with us you can shoot us an email at ourtwentiespodcast@gmail.com.

Get ready to COOK some delicious Mexican food after listening to this episode. Douglas shares his inspiring the Mexican Food Journal story. It's is an excellent resource for anyone who loves authentic Mexican recipes and provides cooking techniques, food photos, and interviews with Mexican cooks. And you don't need much experience in the kitchen to cook amazing Mexican food, just a willingness to give it a try and experiment. The Journal is meant to motivate you and provides simple instructions and thoughtful ways to alter your recipe if it's too hot, too watery, etc.

The Lyme Diet, the importance of eating properly and keeping a good journal and medicine supplement journal. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/shannon679/support

Take a listen. This subject will take you to the next level whether you like it or not. Don’t stop believing!

12 years ago last month is when I decided to start holding myself accountable and keeping tabs on my daily meals, weight and physical activity. This is the one constant that I have done every day for the past 4400 days of my life. In this episode, I'll tell you why I started jotting my meals/snacks down, and how it's helped me tremendously over the last 12 + years.

Melanie shares her food journal. She shares a good day and a not so good day thanks to her kids bringing home giants cookies. Next she answers the question if treats are really OK when you're trying to get healthy. Utah is in a cookie craze right now so we have a lot of treats around us. Is working out with a cold OK? We discuss. Are frozen meals healthy? Online: reallyhealthyshow.com Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast

Journaling is a super powerful tool. They allows us a snapshot of what we're ACTUALLY doing, which in most cases isn't what we say or think we're doing. Unfortunately, many people make common mistakes in their journaling efforts, which can turn the effort in to a waste of time. Follow these rules for creating a food journal that will have your doctor, high-fiving you, and move you closer to your goals. - Coach Be Moore #CoachBeDaily #EatingForAbs #E4A #Nutrition #FoodJournal #FatLoss #WeightLoss #GainMuscle #Wellness

In today's episode of HER Body™, Alex chats with client, Ida Paras. Ida explains why she contacted Alex for help with Carb Nite® due to her type of work. She also shares how hard it was to add more carbs to her diet as it was her mind that was stopping her. Learn more here: http://1b.io/E9

The first question I always get from clients when moving to a new neighborhood is “what places are good to eat around here?” I sat down with Brittany Dicapua, the superwoman behind the Boston Food Journal, to talk about the best places to eat in every Boston neighborhood. The Boston Food Journal has been just about everywhere in the city - find out what Brittany’s top picks are for all types of food and occasions! --- Support this podcast: https://anchor.fm/alexandra-salmon/support

Research shows that successful people use journals to track their goals in life. How can you apply this to your weight loss journey while building a healthier diet and lifestyle?   In this episode, I will delve into what a food journal is and how, when implemented consistently and appropriately, it can help you to reach your dietary and weight loss goals. Keeping a successful food journal is more than making a food checklist, and doing so can further your healthier lifestyle by fostering a deeper awareness of your motivations, food habits, and diet goals. You will leave this episode with knowledge, tips, and a fundamental understanding of the journaling skill to help keep your diet on track!   If you like what you heard today, please go to Apple Podcasts and leave a review. The more reviews we receive, the more women will learn about the podcast and learn from these lessons. If you know someone who is struggling with food, send them a link to the podcast and maybe they can find something here they haven’t heard before!   What You’ll Learn in this Episode:     What is a food journal? What is the purpose of a food journal? Why is it important to keep and use a food journal in your successful weight loss plan? What are simple ways to use a food journal to help me reach my weight loss goals? Tips to  personalize your food journal to fit your particular lifestyle.     Featured on the Show:   Review “Simple Meal Planning” on Episode 31  to reinforce planning strategies for healthy lifestyles! Begin your A.A.R.P. journey today!   If you have any questions or ideas for upcoming episodes, send me an email at pat@beauprecoaching.com If you like what you heard today, please head to Apple Podcasts and leave a review. Join me in my closed Facebook group – It's Never Too Late to Lose Weight.    

  Does your nutrition dogma get in the way of the wisdom of your body?  Do you rationalize your commitment to a food paradigm instead of honoring when change is called for? Do you have unresolved emotional pain that expresses as self-sabotage when it comes to your wellness? Harness the power of your mind to re-evaluate your perspective with a sense of humor, common sense, and a great deal of gentleness. Today, enjoy a reboot of an honest, compassionate, and funny conversation between host Christa King of Fitlandia, and guest celebrity JP Sears. Here’s what JP had to say: “From the bottom of my heart, I would dare say, virtually anything the American Heart Association says deserves to be flushed down the toilet.” Because of the corporate agenda and funding into research, these studies aren’t for the greater good of people, but instead putting dollars into their pockets. Christa concurs. She points out that there is conflicting info in the industry and JP uses the example of the days when margarine was touted as being healthy. The Power of Meditation Christa reminds newcomers to the show that Fitlandia is on a mission to end dieting by first helping people change their thought-patterns using Mind Zoning®. Because these are like guided meditations, she explores the power of meditation with JP. JP provides an amazing suggestion for those short on time or starting out. Personally, he does 10 minutes per day and focuses on a practice he learned from Thích Nhất Hạnh, which is a simple breathing meditation. As you breathe in, say to yourself, “I’m breathing in.” As you exhale, say to yourself, “I’m breathing out.” This is easy and approachable for anyone to try. “Meditation is a great service we can give ourselves.” Christa & JP discuss the challenges with life and busy schedules and that we don’t have to be perfect in our health practices. In fact, being aware and open about our triggers can help us keep moving forward. “I used to shame the living crap out of myself. How I’m shaming myself is probably more toxic than the cookie I ate.” End the Shaming Cycle The shaming cycle can take someone back into an old, viscous addictive pattern, but Mind Zoning® can help, as well as being thoughtful about the benefits of that pattern. Looking at things that feel unhealthy always has an element of comfort and provides a sense of feeling in control. Christa & JP speak on the power of planning for travel and staying healthy on the road and rely on Whole Foods to help stay healthy during travel and even search AirBnB listings to ensure access to being able to cook their own meals. So what do Christa & JP eat? It’s similar: focus on veggies, higher on the side of healthy fats, and high-quality protein…and most importantly, don’t follow a dogma and instead focus on growing intuitively with what to eat and learning what’s best from how the body feels. Christa shares a cautionary tale and that if you’re struggling with sugar, refined carb and/or alcohol addictions then tuning into your body could be challenging and her #1 tip: FOOD JOURNAL. Self-Sabotage and Unresolved Wounds Together they get heavy with regards to self-sabotage and looking at the root of self-sabotage. JP speaks to childhood experiences and how we reaffirm disempowering beliefs due to unresolved emotional pain. Christa adds it’s connected to a lack of self-worth and the need to become aware of traumas. She gets inspired to create a Mind Zoning called “The Journey of Courage.” Doing inner child work can be an incredibly powerful process of healing and moving forward. JP and Christa wrap up the show speaking to the power of vulnerability and community and/or tribe to help guide you through your transition. Also, working with a coach or therapist can have a powerful impact. He mentions Brene Brown’s TEDTalk on the Power of Vulnerability where she talks about connection and its power in our lives. “Embrace discomfort. Nobody has ever excelled at anything by avoiding discomfort.” Connect with all of JP’s awesomeness here: Awaken with JP website Awaken with JP YouTube channel Buy the book: How to Be Ultra Spiritual with JP Follow on Instagram, Twitter and Facebook Gratitude for today’s sponsor! Portland Community College Functional Nutrition Program Check out their 100% online functional nutritional program today. If you’re looking for a holistic nutrition program to connect with others, learn how to connect with your body and overcome addiction for the next 30-day program with Fitlandia.  

Presented by: Rocio Carvajal Food history writer, cook and author. Douglas and I talk about how understanding the importance of food in Mexico is essential to transition from being an outsider to fully embrace the nation's wonderful edible treasures, from his first tortilla to the perfect guacamole! Follow Douglas here: Instagram: @mexicanfoodjournal Blog: mexicanfoodjournal.com Facebook: mexicanfoodjournal Twitter: @mexfoodjournal —————————————– Newsletter: Subscribe here Book: Mexican Market food, a celebration of traditional Mexican cooking Go to my ebook store here Twitter: @chipotlepodcast + @rocio_carvajalc Instagram: @rocio.carvajalc email: hello@passthechipotle.com web: passthechipotle.com Youtube: Pass the Chipotle Podcast Buy me a taco! Donate to the show here

Episode 96: How a Food Journal Can Help You Lose Weight Oh, my goodness! Just the mere mention of keeping a food journal is enough to throw most of my clients into a tizzy. How about you? What memories does the thought of writing down what you eat, bring up for you? Could it be … Episode 96: How a Food Journal Can Help You Lose Weight Read More » The post Episode 96: How a Food Journal Can Help You Lose Weight appeared first on Real Weight Loss for Real Women.

Episode 96: How a Food Journal Can Help You Lose Weight Oh, my goodness! Just the mere mention of keeping a food journal is enough to throw most of my clients into a tizzy. How about you? What memories does the thought of writing down what you eat, bring up for you? Could it be [...]Read The Rest of This Article » The post Episode 96: How a Food Journal Can Help You Lose Weight appeared first on Real Weight Loss Real Women.

Get the Free Course here: https://phit.click/freecourse   Todays' episode is all about what to keep in a food journal. Specifically you will learn why calories is one thing I DON'T ADVISE you track. Unlocking WHY you eat is key to weightloss. Calories will never do that for you. So this Live tells you how to get the most traction out of a food journal so you can lose weight.  

Christa intros JP Sears to the show and jumps right into some nutritional controversy with the American Heart Association’s assertion that coconut oil isn’t healthy. Christa wanted to get JP’s take on the situation since the topic was all over social media. Here’s what JP had to say: “From the bottom of my heart, I would dare say, virtually anything the American Heart Association says deserves to be flushed down the toilet.” Because of the corporate agenda and funding into research, these studies aren’t for the greater good of people, but instead putting dollars into their pockets. Christa concurs. She points out that there is conflicting info in the industry and JP uses the example of the days when margarine was touted as being healthy. The Power of Meditation Christa reminds newcomers to the show that Fitlandia is on a mission to end dieting by first helping people change their thought-patterns using Mind Zoning®. Because these are like guided meditations, she explores the power of meditation with JP. JP provides an amazing suggestion for those short on time or starting out. Personally, he does 10 minutes per day and focuses on a practice he learned from Thích Nhất Hạnh, which is a simple breathing meditation. As you breathe in, say to yourself, “I’m breathing in.” As you exhale, say to yourself, “I’m breathing out.” This is easy and approachable for anyone to try. “Meditation is a great service we can give ourselves.” Christa & JP discuss the challenges with life and busy schedules and that we don’t have to be perfect in our health practices. In fact, being aware and open about our triggers can help us keep moving forward. “I used to shame the living crap out of myself. How I’m shaming myself is probably more toxic than the cookie I ate.” End the Shaming Cycle The shaming cycle can take someone back into an old, viscous addictive pattern, but Mind Zoning® can help, as well as being thoughtful about the benefits of that pattern. Looking at things that feel unhealthy always has an element of comfort and provides a sense of feeling in control. Christa & JP speak on the power of planning for travel and staying healthy on the road and rely on Whole Foods to help stay healthy during travel and even search AirBnB listings to ensure access to being able to cook their own meals. So what do Christa & JP eat? It’s similar: focus on veggies, higher on the side of healthy fats, and high-quality protein…and most importantly, don’t follow a dogma and instead focus on growing intuitively with what to eat and learning what’s best from how the body feels. Christa shares a cautionary tale and that if you’re struggling with sugar, refined carb and/or alcohol addictions then tuning into your body could be challenging and her #1 tip: FOOD JOURNAL. Self-Sabotage and Unresolved Wounds Together they get heavy with regards to self-sabotage and looking at the root of self-sabotage. JP speaks to childhood experiences and how we reaffirm disempowering beliefs due to unresolved emotional pain. Christa adds it’s connected to a lack of self-worth and the need to become aware of traumas. She gets inspired to create a Mind Zoning called “The Journey of Courage.” Doing inner child work can be an incredibly powerful process to healing and moving forward. JP and Christa wrap up the show speaking to the power of vulnerability and community and/or tribe to help guide you through your transition. Also, working with a coach or therapist can have a powerful impact. He mentions Brene Brown’s TEDTalk on the Power of Vulnerability where she talks about connection and its power in our lives. “Embrace discomfort. Nobody has ever excelled at anything by avoiding discomfort.” Connect with all of JP’s awesomeness here: Awaken with JP website Awaken with JP YouTube channel Buy the book: How to Be Ultra Spiritual with JP Follow on Instagram, Twitter and Facebook Gratitude for today’s sponsor! Portland Community College Functional Nutrition Program Check out their 100% online functional nutritional program today.   If you’re looking for a holistic nutrition program to connect with others, learn how to connect with your body and overcome addiciton for the next 30-day program with Fitlandia.      

Get the Free Course here: https://phit.click/freecourse   Get Over It! You MUST KEEP a Food Journal! If you want to lose weight then you MUST keep a food journal. It's the way you see what's working and what's not. I tell you what needs to be in it, how long it should take, what to do with it, and we breakdown the excuses we tell ourselves to NOT write down what we eat. As I say in the podcast, "There are two people in the world who care about what you eat: you and your butt." Don't miss this one if you are serious about losing your weight.    

Brittany DiCapua started The Boston Food Journal a year and a half ago by sharing food on Instagram and it has morphed into much more than a side project for her. She describes The Boston Food Journal as highlighting the food and dining industry through social marketing, blog and video content, and photography. The Boston food journal is a strong social influencer of local restaurants, small businesses, and technology applications throughout Massachusetts.   In this episode, Brittany talks about:   How she juggles her full time job and the Boston Food Journal   How to get over self-doubt and the doubt from others   What’s most important when growing a brand   Starting and pursuing side projects   Links from today’s episode:   The Boston Food Journal   Brittany DiCapua   Brown Paper Bag (Holly Fox)   Baked Ideas   The Girl Who Loved Tom Gordon   If you liked today’s episode: Follow the podcast on Twitter   Subscribe on iTunes or your podcast app and write a review Get in touch with feedback, ideas, or to say hi: nic {AT} startupbostonpodcast [DOT] com   Music by: Broke For Free

For more than 25 years, Lempert, an expert analyst on consumer behavior, marketing trends, new products and the changing retail landscape, has identified and explained impending trends to consumers and some of the most prestigious companies worldwide. Known as The Supermarket Guru® Lempert is a distinguished author and speaker who alerts customers and business leaders to impending corporate and consumer trends, and empowers them to make educated purchasing and marketing decisions. As one of America’s leading consumer trend-watchers and analysts, Phil Lempert is recognized on television, radio and in print. For twenty plus years Phil has served as food trends editor and correspondent for NBC News’ Today show, reporting on consumer trends, food safety and money-saving tips, as well as showcasing new products, as well as regular appearances on ABC’s The View, FOX Business, Dr. Oz, The Oprah Winfrey Show, 20/20, CNN, CNBC, FOX, as well as on local television morning and news programs throughout the country. For almost two decades, he hosted the syndicated show Shopping Smart on the WOR Radio Network and now co-hosts the weekly Lost in the Supermarket podcast on iTunes. Phil Lempert was one of the pioneers of the new information media, founding SupermarketGuru.com in 1994. The website is now one of the leading food and health resources on the Internet, visited by more than 9 million people each year. SupermarketGuru.com offers thorough food ratings, analyzes trends in food marketing and retail, and features health advice, unique recipes, nutrition analysis, allergy alerts and many other resources to help consumers understand their food, health, lifestyle and shopping options. Phil is the founder and editor of The Lempert Report, Food, Nutrition & Science, Facts, Figures & the Future, and The Food Journal. He is contributing editor of Progressive Grocer, which exclusively runs his trade columns and videos both in its magazine and on its website as well as a strategic alliance to develop and manage industry initiatives. He has been profiled and interviewed by USA Today, The New York Times, The Christian Science Monitor, The Wall Street Journal, Forbes, Newsweek and Ad Age, and is interviewed by hundreds of publications each year. He is also a columnist for Forbes.com and manages the Food Reference site on about.com. He has served on the Executive Committee of Michelle Obama's Chefs Move to School program. He is the founder and CEO of the Retail Dietitians Business Alliance; and has developed and manages Retail Foodservice: The Great Grocerant educational program for the National Restaurant Association, hosts and manages the Most Innovative Product Awards for the National Confectioners Association, developed the Supermarket Chef Showdown for the Food Marketing Institute, created and managed the Spud Nation Throwdown Competition for the National Potato Council. Lempert is the author of Being the Shopper and Healthy, Wealthy & Wise. His previous books include: Phil Lempert’s Supermarket Shopping & Value Guide, Top Ten Trends for Baby Boomers and Crisis Management: A Workbook for Survival. He is currently working on his next book which documents the important relationship between Millennials and food - YOLO, The Intersection of The Jazz Age with The Millennials' Passion for Food. Phil is a spokesperson for National Frozen & Refrigerated Association and their retail partners to help communicate strategies on saving money, healthier eating and food trend information to America's shoppers; and had been the corporate spokesperson for ConAgra Foods for ten years. Phil Lempert graduated from Drexel University with degrees in Marketing and Retail Management and did his Post-Graduate at Pratt Institute. He worked at McDonald’s and Howard Johnson’s before joining his family’s food brokerage firm. Lempert went on to create Lempert Advertising, a full-service, award-winning advertising agency that specialized in food and retail branding, marketing and public relations. A resident of California, Lempert’s roots are in the Belleville, New Jersey dairy farm started by his grandfather. The family food tradition carried on through his father’s work as a food manufacturer, distributor and broker and then to Phil Lempert, The Supermarket Guru®.

This week Christa welcomes Dr. Jerome Craig back to introduce us to the serious subject of food journaling. Even though food journaling is something most of us are resistant to do, they discuss the importance of it and offer some easy fun ways to track our foods. Journaling is necessary to build a starting point and a foundation of what foods work or don’t work for each individual person. Why Food Journal? Helps us be more mindful Are we under or over eating Not calorie counting, but awareness about excessive consumption Awareness of how specific foods cause discomfort and what to bring back after elimination Builds discipline, new habits, improved processing and better sleeping patterns Dr. Craig says, “If you’re not aware of what you’re eating and you’re having health problems, food journaling is a good place to start.” Tips for Easy Journaling Don’t complicate it – release the perfection. Be curious – “How does this affect my body?” Christa describes food journaling as a journey of self-discovery, figuring out what best works for your body instead of a set of rules. Apps are helpful! Christa’s recommends MyNetDiary Pro which links with your Fitbit and tracks nutrients, macros, vitamins and helps you build and save your own recipes. Keep your app or your food notebook around you so it’s always accessible. Don’t focus on the calories. Jerome says, “Your body doesn’t really care about the calories it cares about the inflammation its bringing to the cells.” It’s more important to be getting your micronutrients than to be counting calories or macros. “One thing we all do every single day, and probably devote a lot of time thinking about every single day, is eating. So why not make it easier so you can come up with ideas of what really works for you.”, says Dr. Craig. Food journaling helps us come up with meals that work for us to have better health, which includes improved digestion and more restful sleep. Whatever health benefits you’re trying to reach or if you’re starting a new food plan, make sure you track your mood, sleep, digestion and energy. When you are making a change and have a goal in mind - food journal! Fitlandia Upcoming Events May 17th Fitlandia is being sponsored for a “lunch and learn” with Garden Bar Portland. Join us to learn the basics and benefits of a keto diet. Garden Bar is providing free keto-friendly salads to all attendees. Location:               NedSpace is located at 707 SW Washington Street, Portland 97201 (11floor) Time:                      12pm-1pm May 31 Dr. Craig and Christa are starting a new 7-week Keto 101 online program: Pumping up your Fitness with Fat. This new program includes one-on-one sessions, educational webinars, access to private forums and the Fitlandia Facebook group, and a one-year membership to Fitlandia. Head over to the Keto 101 Program for more information. As a thank you for tuning into today's podcast, we're offering 20% off to our listeners. Just enter PODCAST20 at checkout.

"I’m not sure why or how our collective thoughts created a gay Welshman, but hey. It’s not our place to decide why a person exists, but to accept them and all of their unique quirks in this beautiful yet tragically flawed world that is our home." Story: Mika McIntosh [static]: Jeffrey Hein Logo & Sound Editing: Brock Rasmussen Music: Dave Supplee Sponsored by Gruffy Mart, where nothing ends in 99 cents!

Change Your Life with Healthy Habits   "The intention is not the goal. The intention has to be the thought process behind the goal. Your intention should always include being joyful; especially when we're talking about health and improving your life. We often forget that this is a gift that we're giving to ourselves. Being healthy has nothing to do with anyone but ourselves." - Rob Dionne   Last week, Rob and Devon discussed how the power of intention can help navigate our health and wellness in the direction that we want to go. It can be difficult to change our ways because we're often looking for that quick fix to drop weight and be healthy for a short amount of time before going back to our old ways. Fortunately, it's really not that hard to become healthier. You just have to make changes, be persistent, and have patience.  A healthy lifestyle is truly a gift to ourselves and we can enjoy the process by taking in each moment and achievement.  We don't have to be hard on ourselves  to see our health improve. We just have to swap our unhealthy habits for healthier ones. In fact, if we follow the 80/20 rule, 80% of our health benefits happen just because we make a 20% effort to change our ways on purpose. This week, Rob and Devon share the same healthy habit tips that they tell their clients. With these easy health hacks, you can start implementing changes today to build a stronger, healthier body.   How Can I Begin to Change?   "We like to try to change everything at once and that's what most people do when they start a diet plan. This is why they end up crashing and burning because they try to go from 0 to 100 overnight. It's impossible to do that." - Rob Dionne   Let's face it, we're used to instant gratification, but we need to have patience if we want to get healthy the right way. When we follow the route to being healthy, all we have to do is just focus on 1-3 changes each week. If we try to do too much at once like suddenly trying out a Ketogenic Diet, it can be too much on us and we're likely to quit and fall back into our old habits. If we focus on even just one change instead of changing everything we do, all of the pressure and anxiety easily goes away. It may sound too good to be true, but focusing on just even one task can provide a long-term benefit your health, relationships, well-being, internal thoughts, career, and more. Take each week at a time to focus on 1-3 changes. You can choose to focus on just 1 very difficult task for the week OR maybe have 1-2 easy tasks and than the third is intermediate.   Change Your Nutrition   Weeks 1-2: Food Journal and More Water The very first two things that both Rob and Devon recommend that their clients do if they want to eat better is to keep a food journal and to begin drinking more water. Even before they meet with Rob and Devon, each client fills out their 3-day food journal. Not only does this it help you keep track of your diet, but also your emotions, hunger levels, moods, physical changes, and digestion. This will really help you recognize which foods may be affect your mind and body. In addition to adding a food journal, add more water to your diet during the first or secondweek. You should try to drink around 80-100 ounces each week. To help keep track and motivate you to drink more water compared to coffee, soda, energy drinks etc., place 5 rubber bands at the bottom of your water bottle. Every time you drink a full 20 ounces, move one of the rubber bands to the top of the bottle.   Week 3: Add in Non-Starchy Vegetables When you want to change your lifestyle, focus on adding healthy habits and not taking anything away. Because you're so focused on creating healthy habits, you're not focusing on other things. To make these healthy habits part of your new lifestyle, you have to add and add more things until there's no more room for any of your past bad habits.  These habits might include drinking too much coffee and soda or eating too much process food for example. During the third week, Rob and Devon's clients begin to focus on eating better foods for their diet by beginning with non-starchy vegetables such as: Broccoli Asparagus Cauliflower Onions Peppers Artichokes Eggplant Heart of palm/Palmito Snow peas Celery Radishes Mushrooms If you're not used to adding vegetables to your diet, begin by just adding one non-starchy vegetable to your daily diet and increase the amount of vegetables over time. Try to get to the point where you're eating non-starchy vegetables with each meal or 4-6 servings per day. If you're not a big fan of vegetables nor fruits, take a daily multi-vitamin or supplements to ensure you're getting all the nutrition that your body needs.   Week 4: Add in Protein During the 4th week of you health makeover, add in 1 source of protein a day: Beef (grass-fed if possible) Fish Chicken Pork Eggs Beans Quinoa Broccoli   Week 5: Add in Healthy Fats During the 5th week, top off you diet by adding healthy fats: Fish oil High fat fish like Salmon Avocados Avocado oil Coconut oil Nuts By the end of your 5th week, you should have implemented all of the following changes: Keeping a food journal Drinking 80-100 ounces of water each week Eating non-starchy vegetables Eating protein Eating healthy fats   Life Changes with Exercise Once you have a hold on nutrition, make exercise a habit to add to your daily week. Again, you want to take small steps. There's no rush to begin training for a marathon right off the bat. Before you hit the gym, focus on exercising at home by building your own home workout. Even just taking a ten minute walk every day during the week can be life changing. Once you've created a home workout for yourself, do that once a week. Then two the next week, then 3 HIIT workouts the following week. Before you know it, the next step will be to look for a gym to go to!   Implementing Lifestyle Changes To fully implement your new lifestyle changes and commit yourself to them, write it all on paper. For example, you can write down what your intentions are, what your schedule is, or what healthy habit you want to add this week all in your fitness journal. Create a schedule for everything: when you sleep, wake up , cook dinner, have meetings, and even time to relax. Use your time to relax to think about what you're grateful for, mediate, or write in your thoughts in your journal. These tasks can help put you in the right mindset to focus on the positive rather than the negative and prepare you to take on a new day. If you want someone to be there with you each step of the way, ask a friend to be your accountability partner and to help you keep in check with yourself.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 10:20  How do I change? 16:00 It's okay not to focus on everything at once. 18:30  Don't forget to have intentions to follow through with your new, healthy habits 20:20  How to change your nutrition 25:10 Constantly add things in, don't take things out 26:00  Weekly nutrition add-ins 33:20  Life changes with exercise 36:00  Implementing lifestyle changes 41:00  Closing comments with Rob and Devon 48:20  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: The Open Sky Fitness Podcast Group on Facebook Check out our upcoming guest: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter Listen to OSF episode 21 TALKIN’ SLEEP AND NUTRITION WITH SHAWN STEVENSON Listen to OSF episode 125 THE POWER OF INTENTION Listen to OSF episode 117 KITCHEN CLEAN OUT HACKS for Nutrition Month Listen to OSF episode 79 DAVID ALLEN: THE IMPORTANCE OF TIME MANAGEMENT To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 126- How Do I Change? We hope you have gained more knowledge on how to be a healthier you!

A recent study published in the American Journal of Preventative Medicine found that people who keep a food journal lose twice the weight of those who rely on dieting and exercising without a tracking system. Create your own health journal and start with logging what you eat. It's easier to monitor something you measure. If you find that you're exercising, eating right and still can't seem to lose the pounds – it could be your hormones. Estrogen, testosterone, and thyroid fluctuations can all cause weight gain. If you're having trouble losing weight, be sure to get a complete physical exam.   We want to empower you with all the health information you need! Our daily podcast is full of tips, tricks, and advice for living a long and healthy life. Judy Gaman is the author of the award winning book Age to Perfection: How to Thrive to 100, Happy, Healthy, and. Each day she brings you one new tip that will help you stay young and vibrant. Subscribe to the show in iTunes so that you never miss an episode – http://www.StayYoungAmerica.com/iTunes

Download the OSF Food Journal Now! Please leave us a review at http://openskyfitness.com/review "If you're not competing; you're not competing. Which means that if you're not looking for an opportunity to win, then sometimes you'll never give yourself a good chance to actually win."- Dr. Mike Young This week, I had a great discussion with  Director of Performance and Research for Athletic Lab, Dr. Mike Young, about competition success and how creating competition for yourself can help you to become more successful. Once you listen to the podcast, you'll have a clear idea that Mike really understands himself and why he's so competitive. This week, my challenge to you is for you to better understand how you approach food and your nutrition.  Why & How to Keep Track of a Food Journal Download the OSF Food Journal Now! This week, I share with you 5 reasons as to why you should have a food journal: 1. Seeing is Believing Why is having a food journal so important? If you're not feeling well and have varying stomach symptoms, energy levels, or you just want to keep track of what you eat, writing about it will get you where you want to be.  We easily forget what we eat during the day, even if it's just a quick candy bar when we stop at the gas station. If you write down what you eat and drink every time; not only will you never forget it, but you'll hold yourself accountable as well.  If you want to understand and see what you're doing with your nutrition, you have to hold yourself accountable. Keeping a food journal will help you see and believe what you're eating and how it's affecting your health.   2. Periods of Random Starvation We should not be starving at any point of the day, but sometimes we forget to eat. It happens; we get caught up at work, working on a project, or do something else that keeps us from remembering to eat a meal.  That's when the hunger hits us and it's easy to make bad choices from junk food to overeating whatever we can get our hands on. If you keep a food journal, you'll know when you're likely to be hungry and can prepare healthy meals ahead of time or keep nutritious snack foods with you wherever you go.    3. Pay Attention to Your Energy Levels Our energy levels can really vary throughout an entire day. This food journal will help you better understand your energy levels and how different types of food and beverages affect you.  4. Hindsight is 20/20 Not only will your food journal help you notice your eating patterns today, but these patterns will help you better understand your body.  When you pay attention to when your body has different reactions, you know what to avoid. Especially if your following a specific diet such as the Ketogenic Diet and you need to take a fiber supplement.  5. Track Patterns That Pop-up Everywhere Keep track of patterns that pop up everywhere: your regular energy versus when it's low or high. What did you consume that could cause your insulin to spike and then lead you to feeling exuasted? When do you feel happy? When do you feel grumpy? Your body symptoms, feelings, and energy can tell you so much about the food and beverages you're consuming and what they're doing to your body.      Understand & Balance Your Competitive Side Dr. Mike Young loves to compete. Whether it's against himself or with another person, Mike uses his competitive side to his advantage to reach a goal and get to the next level. To get to that next level, he looked up to and really listened to his mentors.  Whether it's for your career, a sport or your health, find someone who can help you get competive with yourself and push you to take the next step to get to a new level.    Connect With Us! Leave us a review on iTunes! or text OSFreview to 33444 to get the link Start Building Your Own Workouts! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  About Dr. Mike Young   Dr. Mike Young has an undergraduate degree in Exercise Physiology, a Master of Science degree in Athletic Administration and a PhD in Kinesiology with an emphasis in Biomechanics. He has studied extensively in anatomy, physiology, sport psychology, motor learning, training theory and biomechanics. Mike has earned NSCA’s Certified Strength and Conditioning Specialist, is recognized by USA Weightlifting as a Club and National Coach, a Crossfit Level 1 Certified Trainer, is one of less than 20 USA Track & Field (USATF) Level 3 coaches in the country and has a USATF Level 2 certification in 3 event areas. Mike serves as the Director of Performance and Research for Athletic Lab. His title includes his role as the strength and speed coach as well as the lead researcher for Athletic Lab. Mike directs all programming at Athletic Lab, manages facility development and oversees staff education programs. Mike is a world-renowned expert in the field of speed development and conditioning for sport. He is also recognized for his work in coaching the Olympic Lifts and creating specialized strength, speed and conditioning programs to help maximize the performance of any athlete. He has developed training plans for sports ranging from dragon boating and soccer to swimming. To learn more about Dr. Mike Young, click here: http://athleticlab.com/about/staff/mike-young/     Check Out The Brand New Open Sky Fitness Podcast Facebook Page That's right! We've started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link. What You'll Hear on This Episode 0:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob 4:12 5 Reasons Why You Should Have a Food Journal 23:50  Introduction to Dr. Mike Young 24:15  Do you believe you're a competitive person? 26:00 How do you balance yourself with being so competitive? 30:20  How would you personally describe yourself in terms of your philosophy on training and your career? 33:30  Who do you train at Athletic Lab and what else do you do there? 36:00  How can you become an intern and do a coaching apprenticeship with Athletic Lab? 38:00 What did you learn from your mentors that you integrate into your career and teach your interns? 41:35  What do you recommend for aspiring personal trainers and coaches who want to find a mentor? 46:15 Can you explain more about what you said during your TEDx Talk-Calgary? 49:00 Where's the line between competing with someone and mentoring someone? 52:20 What's your thought on how our mindsets either help us to succeed or to fail? 56:30  As a coach, how do you talk to your players? 59:35  As a coach, how did you transition from track & field to more team sports? 1:02:00 How did you become the coach that you are today? 1:07:20  How can people stay away from injury? Especially those who aren't professional athletes? How can you get competitive? 1:11:20  How can you go about finding the right mentor for you at your level of training or coaching? 1:13:00  How you can get in touch with Mike. 1:14:00 "Bite off more than you can chew and then chew it."- Always keep challenging yourself 1:15:25  Closing comments with Rob 1:17:00  Open Sky Fitness Closing LINKS AND RESOURCES MENTIONED IN THIS EPISODE: To contact Dr. Mike Young via Twitter, click here: https://twitter.com/mikeyoung To check out Dr. Mike Young's website, ELITETRACK, click here: http://elitetrack.com/ To check out Dr. Mike Young's website, Fit For Futbol, click here: http://fitforfutbol.com/ To learn more about Athletic Lab, click here: http://athleticlab.com/ To learn more about internships at Athletic Lab, click here: http://athleticlab.com/contact/internship-opportunities/ To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 114-Dr. Mike Young: Is Competition the Key to Success?.  We hope you have gained more knowledge on how to be a healthier you!

Now, I want to introduce you to my food journal. The difference in my food journals and anything you’ve ever used before, is the real purpose of this food journal is to find out more about what goes on in that mind of yours using all the tools I’ve taught you so far: PHS, EHS … Ep 8 Using a Food Journal or Food Diary to Build Mindful Eating Habits Read More » The post Ep 8 Using a Food Journal or Food Diary to Build Mindful Eating Habits appeared first on Dr. Deb Butler.

I talk on almost every episode about how important it is to write down what you eat & how it makes you feel. It's not at all about calorie or macro counting but bringing mindfulness to your food choices & your body. There are no more excuses! I've created a free food journal food you & we are going to kick off a 31-day journaling challenge for the month of May! That's right. I'll give you a free food journal and you'll commit to writing down everything you eat and how it makes you feel for 31 days. Deal? Not sold yet? That's ok. In today's episode I'm talking about the objections to journaling and the primary benefits (which might change your mind!) To get your free food journal, click the link below or (if you're in the US) text the word tracking to the number 33-444 http://primalpotential.com/168-free-food-journal

Mary Gunderson chronicles the journey and food of the Lewis & Clark expedition in her book, The Food Journal of the Lewis & Clark: Recipes for an Expedition. This week on A Taste of the Past, Linda Pelaccio is talking with Mary about the trials and troubles of the Lewis & Clark exploration, and how they ate along the way. Hear how the explorers reacted to seeing buffalo, and how they prepared and preserved buffalo meat. What fruits and greens were available to Lewis & Clark? Learn about the provisions that the explorers brought with them, and why modern American cuisine owes a lot to this one, special trip. Are Lewis & Clark responsible for instant soup? Check out Mary’s website, History Cooks, for more information on American expedition and food! This program has been sponsored by Bi-Rite Market. “Food was survival, and it wasn’t always delicious.” [22:45] — Mary Gunderson on A Taste of the Past

Write it down and lose weight faster