Ready to add a dash of playfulness and a sprinkle of self-compassion into your day? In this episode of Navigating Nourishment, we welcome the wonderful Grace Conte, who wrote the delightfully creative Creature Comforts at Your Fingertips. In her book, Grace fills every page with animal-inspired hand mudras, drawing on ancient wisdom like Jin Shin Jitsu. With every page, children (and the child in you!) are invited to roar like a lion, flutter like a butterfly, and discover how simple hand gestures can help calm big feelings, build confidence, and spark resilience. The playful, colorful illustrations make these practices feel like a joyful adventure through the animal kingdom—one where everyone is welcome. What we love most about this book is these gentle, mindful tools aren’t just for kids. Grace shows us that anyone can weave a little self-compassion and mindfulness into their daily routine, one playful “creature comfort” at a time. The magic is in the small, consistent steps of self-compassion. Find the book: Amazon, Barnes and Noble, Austin Macauley, Waterstones (UK). Follow Grace on Social Media: Linked In, Instagram, Facebook Creature Comfort Ideas In our conversation about the book, Grace offers a variety of simple, accessible practices that can be woven into daily life to nurture self-compassion and emotional well-being. Here are some ways to integrate these practices: 1. Hand Mudras and Gestures Grace describes using hand positions (mudras) inspired by nature and ancient practices like Jin Shin Jitsu. For example, making a gentle fist with the thumb tucked in (Adi Mudra) can help to feel grounded and promote a sense of safety.  Practicing these mudras as a daily ritual, and especially during moments of stress, can help regulate emotions and foster self-kindness. 2. Mindful Tracing and Doodling The book encourages tracing animal shapes or doodling. This practice engages both hemispheres of the brain and provides a calming, full-brain response. Setting aside a few minutes each day to trace, draw, or color can help quiet the mind, reduce anxiety, and promote creative self-expression. 3. Pausing and Stillness Grace emphasizes the importance of pausing—taking intentional breaks to check in with oneself. This can be as simple as a few deep breaths, a moment of silence, or a mindful hand gesture. Regular pauses throughout the day help build self-awareness and compassion. 4. Playfulness and Joy Grace specifically designed the practices to be playful and joyful, so they appeal to both children and adults. Approaching self-care with a sense of play can make it more sustainable and enjoyable. 5. Gratitude and Affirmation Practicing gratitude, even in small ways, is a powerful mindfulness tool. Taking time each day to acknowledge something positive or to affirm one's own efforts can boost emotional well-being. 6. Integration with Daily Activities These practices can be incorporated into everyday routines - commuting, before meals, during work breaks, or as part of a bedtime ritual. The key is consistency and gentle repetition, not perfection. 7. Modeling for Others Grace notes that these tools are beneficial for all ages and can be shared within families or groups, creating a ripple effect of compassion and emotional intelligence. By embracing these simple, mindful practices, we can all gradually build greater self-compassion, resilience, and emotional balance into our daily lives. You've heard it from us before! Small, consistent steps and trusting the process, rather than seeking immediate results, is key to moving forward. We encourage you to pick one or two of these practices and play around with incorporating them into your daily life. And buy the book for yourself, a child, a friend and a neighbor to spread the ripple effect of self-compassion.  

We are on a quest to find out how to eat more vegetables. Welcome to Navigating Nourishment Podcast. Be honest, do you love vegetables or not? In the latest episode hosts Debbie and Wendy dive deep into the vibrant, colorful world of vegetables—just in time for the bounty of the season! This episode is a celebration of everything fresh, local, and nourishing. Debbie and Wendy share their own experiences at the market, the joy of discovering new produce, and the challenges many of us face when it comes to trying unfamiliar vegetables. They discuss why we sometimes resist adding more veggies to our plates, from old stories we tell ourselves to the convenience of prepared foods that hijack our taste buds. But it’s not just about the “why”—it’s about the “how.” The hosts offer practical tips for overcoming resistance, discussing your palate choices, and making vegetables a delicious and exciting part of your daily routine. Whether you’re a seasoned veggie lover or just starting to explore, you’ll find inspiration to pick up something new at the market, experiment in the kitchen, and nourish your body with the incredible variety nature offers.  Here are some of our tips on how to eat more vegetables: Embrace curiosity: Challenge yourself to try a new vegetable or recipe, even if it’s just once a month. Remember the benefits: Vegetables are packed with polyphenols, antioxidants, vitamins, minerals, fiber, and even protein—everything your body needs to thrive. It’s okay to start small: Even if you’re not used to cooking vegetables, there are plenty of resources and recipes to guide you. Don’t be afraid to ask for help: Reach out to Debbie and Wendy if you need tips on preparing something new. Debbie and Wendy also share stories from their coaching practice, highlighting how challenging your mindset can open up a world of delicious possibilities. Plus, they invite you to check out their website for recipes, resources, and updates on their cookbooks—including the beloved Nourish-a community supported cookbook and the upcoming cookbook Seasoned. Ready to get inspired? Listen to the episode, try something new, and join the community of veggie enthusiasts! For more tips and updates, follow Nourish Coaches on Facebook and Instagram, and visit nourishcoaches.com. Bon appétit—and happy veggie exploring! Read more about the summer harvest list here.

Rituals can help us create a more intentional life. Intentional and meaningful rituals can reduce stress, improve well-being, and foster a greater sense of purpose. In this Navigating Nourishment podcast, we share examples of how clients have transformed mundane tasks into intentional practices, and encourage listeners to reflect on their own habits and consider ways to make them more meaningful. The key takeaway is that small, intentional changes to daily routines can have a significant positive impact on one's overall mindset and quality of life. In this Navigating Nourishment podcast, we reference this Harvard University study by Dr. Ellen J. Langer. You can hear more about it in this NPR report. What rituals can you create for a more intentional life? You might also like this blog about Understanding Habits.  If you are looking to start a meditation ritual, Wendy has become a meditation teacher on the app Insight Timer. You can listen to Grounded with Wendy here. 

In this Nourish Noshes track, we interview Elissa Arbeitman, MA, ATR-BC, LCAT of Wild and Free Painting. We discuss how her practice parallels ours and how "process painting" is a beautiful way to express yourself and, perhaps, heal. Through a creative, non-judgmental process, Wild and Free Painting has become many women's therapy, no artistic experience or talent required! For more information about Wild and Free Painting and Elissa (besides listening to this podcast), visit www.wildandfreepainting.com.

The third episode of our Tune In series is addressing deprivation. We dive into the "shoulds" that are embedded in the diet culture: "You should eat this or not that." We ask you to question everything--all those messages that tell you what to do. But YOU know what's good for you--perhaps you don't trust yourself, but we want you to get back into yourself and learn how to tune into yourself for the answers that are true to your YOUnique self.

In this podcast, we discuss the challenges of sheltering at home with family or by ourselves. And how to get a perspective on what this unique time is doing to our sense of self. After listening to this one, check out our other podcast on connection from 2019: Get Connected.

It's a time of sheltering in place, and a lot of us are finding ourselves in the kitchen more than ever. What are you making; how are you dealing with making meals with what you have? How is this all affecting you during this new world order?

The diet culture is a part of our every day living in our language, our thoughts, our judgments, and how we relate to others. It's damaging in ways you probably never thought of. We'd like to bring awareness to it and begin to undo the damage it has caused. Here we suggest how you can become more aware and begin the healing process.

In this interview with John Hanselman, the co-founder of Vanguard Renewables, we learn all about food waste and their solution to this VERY BIG problem. This is the beginning of a future industry that will eliminate food waste and create renewable energy for everyone. There are no down-sides! It's a fascinating conversation that will intrigue you and hopefully inspire you. https://vanguardrenewables.com/ There is Legislation in NJ  Sponsored by Assemblyman/woman James Kennedy and Nancy Pinkin Bill A2371 requiring large food waste generators to separate and recycle food waste. Here's the link: https://www.waste360.com/food-waste/food-waste-bill-released-new-jersey-committee Private family company that will pick up your compost (local NJ locations) Sarah of SpruceUp! - a UK company - shared this fabulous resource of great ideas in 35 Easy Ways to Go Zero Waste at Home - check it out and see what you could start doing today.

In this special Valentine's Edition interview with Susan Bratton, the "Dear Abby" of sex. We discuss libido, desire and arousal and how it's all related to overall health and wellness. Visit Susan's website:  https://susanbratton.com/

The first of our Nourish Noshes podcast series on Tuning In to Ourselves How to change your external focus on health and wellness to internal focus for ultimate health.

Dr. DeVito is unique in many ways, but what inspired us to lure him into an interview for Nourish Noshes is his take on health, which, we believe, is different that any other conventional doctor we know. His approach to treating his patients parallels our own Foundations of Health: Nutrition, Sleep, Movement, Mindfulness, and Connection. It's a truly holistic way of looking at a person and really the only way to true health. In this podcast, he discusses how he came to looking at his practice differently and more authentically by seeing people not only by their biology, but also their psychology and physiology. With a heavy emphasis on his own mindfulness journey. We talk about what is behind our suffering and ways to apply mindfulness in our daily lives. In our interview, he shares his number one health recommendation, his favorite indulgence, his personal mantra, and a new app he's been using.

Wishing everyone a healthy and happy new year.

In this Navigating Nourishment Podcast, Debbie and Wendy titled: Fix the Niggling Things and Be Happier, they discuss how little things in our lives can be fixed pretty easily and that when we do it can help us be happier in the moment. They also share a few ideas that they are working on themselves.  When we ignore things that have a low energy vibration and cause irritation, it can accumulate a negative impact and overwhelm us.  We aren't here to trivialize big things. We're talking about the lose button, the bill that needs to get paid, the stack of laundry that needs to be put away or the drawer that needs decluttering. The important message: Fix the small things so you can put more energy into the big things. If you want to read the transcription of this podcast, go here. Topics we highlight: Be happier in the Moment Retitle TO DO List with The Niggling List - how refreshing! An exercise to try We talk about a book by Mel Robbins called  The Five Second Rule. You can check out her book and get more inspiration on how it can really be impactful for making decisions. Just make a decision, 5-4-3-2-1. You might also like this quick blog we wrote about doing things half-ass titled Shortstop.

It's wonderful to give and receive gifts. Here are a few of our favorite people, places and experiences to shop...mostly local. Listen here as we explain why we like these businesses. FOUNDATION IFOUNDATION IIFOUNDATION IIIFOUNDATION IVFOUNDATION V Nutrition nourish - a community supported cookbook, 2nd editionThrive Market - shopping for staples (we are an affiliate)Beekeeper's Naturals (we are an affiliate) local food shopping:Dean's Natural Food MarketHealthfair Market local restaurants:Hearthly OrganicKitch OrganicGood KarmaVia 45 Sleep Young Living (we are an affiliate)Avocado Green MattressPactPatagonia Movement Move with Meredith - Nia classesSynergy - hot yogaRenaissance Pilates Mindset Breathing RoomsInsight TimerBeautycounter (we are an affiliate) Connection Stronger by Touch - MassageMonmouth County Parks

You may think it’s fantastic that we can shop at our supermarket for strawberries in November and peaches in February. And in a way, it is amazing. But buying and eating them hurts more people than they benefit. Let us explain. By buying foods that are local and in season: we decrease the amount of fossil fuels used in transportation from thousands of miles away, we reduce our reliance on unhealthy pesticides and chemicals used to grow produce out of season and preservatives that keep the vegetables from rotting on their long trips to us. We also save money - because doing all those things to ship them to us costs a lot. When eating seasonally and locally, we also increase the strength of our local community. That said, what is there to eat seasonally?  It’s cold out there.  In the dead of winter, nothing is really growing anymore, for the most part.  However, foods that are harvested in late fall store well and serve our bodies well all winter long. In the winter, the cold and wind dry out the land. Similarly, our bodies become dried out too.  To counteract the drying effects of winter, we want nature’s protein and high-fat antidote in the form of warm, heavy, oily foods that moisten us. We naturally seek foods that taste sweet, sour and salty. Salts heat up the body (just as it melts ice on sidewalks) and it also acts as a carrier to bring mineral and nutrients into the body’s tissues. Spices such as ginger, cinnamon, cardamom, clove, cumin, fennel, salt and mustard seed. also have heating qualities. Sweet foods, such as sweet potatoes help to calm and pacify the body.  Sour foods such as fermented foods, yogurts, lemon and cranberries, heat the body and stimulate digestion of the heavy, oily foods. As a defense against dryness of winter, our bodies naturally produce excess mucus, which is an ideal place for viruses and bacteria to accumulate and breed. In order to balance the excess, go for the warm foods and stay away from cold. Heavier foods, higher in protein and fat are naturally best for winter. Nuts, grains, root veggies and meats. In the winter our bodies actively seek to store fat, protein, minerals, and vitamins.  It’s perfectly normal to gain five pounds or so in this season eating nutrient rich foods (and then lose them in the spring).  If we do not provide the proper nutrients in the winter, our body will be continually unsatisfied, and we will crave inappropriate foods the rest of the year trying to make up for the deficit. This leads to excess mucus in the spring, manifesting itself as a spring cold, cough or allergy. Nature will automatically prevent allergenic symptoms if we eat what it harvests. Heavy warming vegetables harvested in the fall and stored throughout the winter: beets, carrots, potatoes, turnips, winter squash, okra, onions, artichoke hearts are loaded with minerals and vitamins to combat the dryness of winter. Grains are harvested in the fall to provide the carbohydrate energy base to make it through the long winter. Our gastrointestinal system therefor processes grains much better. Whole grains contain protein and essential fatty acids. Suggested gluten free grains include millet, buckwheat, amaranth and oats (processed in a gluten free facility). For those not sensitive to gluten, suggestions include wheat berries, barley, and farro. Avocados, mangoes, papayas, pineapple, bananas, and citrus, though not grown in our climate, are good winter fruits.  They all have sweet, sour, and heavy qualities.  After the fall harvest, going into winter, begin cooking apples and pears to make them warming. Nuts and seeds harvested in the fall, are loaded with minerals, fat and protein. They strengthen the nervous and reproductive systems and build muscle, bone and blood. Our suggestion: Do your body a favor (as well as the environment and your local farmers) and stick to seasonal eating.  You’ll feel better all around and build your body’s immune system so that y...

In this podcast, we had a heart to heart about Jessica's struggles and resilience, her give-back generosity, how important community is and leaving a legacy.

Moving with Meredith In this interview podcast, we talk with Meredith Amato, Nia instructor about the technique, her practice, what it brings to those who join her classes, and how it impacts everything in our lives. Meredith believes it is the birthright of every woman and EVERY BODY to feel, trust their sensations, and move through life in an integrated, authentic way, and THAT is the key for women to truly access their power and infinite potential. Meredith uses her extensive training in dance, yoga, and the Nia Technique to create embodied experiences for women that are fun, empowering and grounding.  We encourage you to experience it first hand. Check out her business, Move With Meredith on Facebook and @bemovedwithmeredith on Instagram to see her schedule and where to experience Nia with her. If you aren't local go here.

Are vitamin IV infusions really all it takes to feel better quickly?

When we interviewed Marita Lynn, it felt like old friends hanging out. She is so passionate about creating healthy, delicious food and teaching others how to create their own.  It's contagious. But, what's even more interesting, is how she got there!  Listen to her story and be enticed by her love of food. Be sure to visit her website and learn all about what she's doing and where she's going. You may very well want to join her!

When we go to the doctor or a health practitioner, we often concentrate on things we are lacking in our diet or lifestyle. Perhaps you are low in vitamin D or you don't eat enough green vegetables, so you are "prescribed" the supplement or specific foods.  Or maybe you know you aren't getting enough sleep, so you make an effort to get into bed earlier.  Or your coach tells you to work out three days a week.  You must exercise to be healthy, right? But, how often are you told to strengthen your connections or foster new friendships? Connection is our Fifth Foundation. Not having quality connections is just as unhealthy as eating a poor diet, smoking, being sedentary, and not getting enough sleep. Perhaps you are super healthy by having a stellar diet, ample sleep, and regular exercise, but you hardly connect with people on a meaningful level.  This is just as unhealthy as smoking a pack of cigarettes every day.  Fostering quality connections is a vital part of our health. "We didn't evolve as solitary, disconnected creatures.  We're social, and we need close, personal relationships to thrive." Chris Kresser goes into depth about the need of humans to be connected.  Imagine our ancestors, perhaps just from 100-150 years ago, wouldn't understand the concept of a "single-family home."  People didn't separate themselves.  We evolved living in small bands of people, many of them family members.  We were intimate with them, emotionally and physically, and we knew each other deeply.  We could depend on each other, get support from each other, and feel deep love for each other.  This was part of being  human.  So, how did we get so far from this model? We've created a simple, three part exercise to help you assess your connections.  We then share ideas to strengthen quality connections. Exercise:  Assess your current connections: On a piece of paper, write down the top five people you spend most of your time with.  This may not be the top five people you care about, necessarily.  It's literally the people you spend the most hours of your days with. Next, write down five people in your life who  a) encourage healthy habits b) challenge you mentally (in a positive way), and c) are reliable--someone you could call at 2:00 a.m. if you needed to. How do your lists match up?  Is there anyone on both lists? If so, this is a chance to be grateful. If not, how can you add someone from your second list to your first list? Here are some suggestions on making that happen: Ideas to strengthen your quality connections: Create space in your day.  Maybe this means tracking your time for a typical day or two.  You might be surprised to see that you have gaps in your day OR there are some things you can let go of to make space.  With some of this new-found time, consider connecting more often with the people you love by scheduling get togethers, whether they are an hour long or a weekend. Make it a priority to see them in person. Join a group of like-minded people: a book club, volunteer group, or a special interest group with similar hobbies or beliefs. Common interests often lead to deeper connections. With the people you care about and do spend time with, concentrate on increasing the quality of time together -- have deeper conversations, put away your electronic devices, practice listening, be curious about what that person is saying, be interested.  It may seem too simple, but give it a try.  You may be surprised how rich the connections can be. Psychologist Leo Buscaglia (1924–1998), aka Dr. Love, commented on the power of seemingly minor everyday interactions with people: “Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around.” We encourage you to do this exercise and give these ideas a try. Experiment with your interactions throughout the day and see what happens....

We interview Raquel Pelzel in this podcast. She is an award winning cookbook author and Editorial Director for Cookbooks at Clarkson Potter. Raquel has co-authored two dozen cookbooks including several of her own: Sheet Pan Suppers—Meatless; Toast: The Cookbook; and Eggplant. She also is a former food editor at Tasting Table and an editor and recipe developer for Cook’s Illustrated. In this podcast, we discuss her latest cookbook, Umami Bomb.

Our interview with Chef Chuck Lesbirel of Semolina Restaurant in Red Bank will have your mouth watering and you getting online to make a reservation as soon as you can. And let us tell you, it would be worth it. His philosophy and passion for cooking real, local food and making pasta from scratch will make you hungry even if you just ate. Unique creations made from simple, real foods is how they do it.

Should you try the ketogenic diet? Listen to hear our take on it.

Setting a list of 25 Intentions for 2025 vs a list of resolutions can be a breath of fresh air.  Especially if you have ever set a list of resolutions for the new year and found it to be full of unrealistic expectations. Too much pressure and too 'pie-in-sky ideas that fizzle fast. We've been there! This year, we share some of our top intentions and hope it inspires you to expand your list beyond the trite and obvious things that suck the life out of us and make us feel small. Welcome to Navigating Nourishment with Debbie Peterson and Wendy Bright-Fallon. Hello 2025! A little reminder before you dive in. Let's go beyond shame and guilt and beating ourselves up as we create our intentions. Let's reframe what caring for our body and soul looks like and feels like. It's not about deprivation and guilt - drop those thoughts. In our coaching, we start from a place of gratitude and love. Only then can we be sure to shape how we want our coming year, months and days to unfold in a realistic and attainable way. Our Lists Most of the things on our lists have a direct link to deep rooted, beautiful, important values. Some of our overlapping topics include nature, health, family, growth, service. In this podcast, we each share a new adventure we are working on. In fact, we both get a little vulnerable (meaning excited and hopeful!) by revealing projects we are working on independently. They are rooted in the value of caring deeply for our fellow humans walking this path called life. Listen in and learn the new ways we are sharing health and wellness wisdom in 2025. We hope you'll join us. Debbie's Newly Published Book: How to be Healthy: 30 Tiny Tweaks That Transform Your Wellness in Minutes a Day Journal Idea Need additional ideas? Sometimes it takes some journaling before we can get clear on our top 25. Here is a link to our favorite journaling prompts when we are setting new intentions. No matter if it is a special occasion like a new year, a birthday, or a random Saturday, refreshing what we focus on matters.

Less Stress + More Out of Life In this exclusive interview with Jamie Sussel Turner, M.Ed, PCC, a professional coach, speaker, friend and award-winning author of Less Stress Business: A Guide for Hiring, Coaching and Leading Great Employees, we discuss her newest book, Less Stress Life: How I Went from Crazed to Calm and You Can Too, which is based on the unique successes of Jamie’s Less Stress Life Method, which has helped many transform stress into power. Hundreds of books tell you how to fight stress. Here is one that explains how to transform it from deadly enemy to life-giving ally. This is a book with stories of real people and real results. We know that as we become more aware of our stress, we can work with it more. Curious where you are now? take her quiz “Jamie has put together a thoughtful and real-world collection of practices that are genuine stress-busters. Drawn from her experience as a mom, cancer survivor, educator and coach, she has skillfully created a highly readable and accessible book on managing stress  I wish I had this book years ago—but I am glad to have it as a resource now. A modern gem!”– Dan Tomasulo, Ph.D., Core Faculty, Spirituality Mind Body Institute, Teachers College, Columbia University, Assistant Instructor, University of Pennsylvania, Masters of Applied Positive Psychology.

Our gut is our immune system. We can't stress that enough. Take your gut seriously! Listen to find out why it's so important. Here's the transcript: Debbie  Today, we're gonna talk about our microbiome. In other words, our gut. Wendy  Our gut flora!  And everything it affects and everything it's connected to in our health and our wellness. Debbie  Right. Because you may have heard this statistic already, but gut bacteria out numbers are human cells 10 to one. Wendy  Whoa! So, we're made up of more bacteria than-- Debbie  --we are human. Yeah. Wendy That’s pretty wild. Debbie I remember when I first heard that, somebody said something like if aliens came down and scanned us, we would come up as bacteria, not humans. So that's why we have to take care of it, right? Because if that's how much is in us, it's obviously ruling our bodies. It's probably, you know, more of a ruler to our bodies than our brains are! Wendy  Right! And I think that as we understand our bodies even more, because I still, as I said, to many people, we're still at the infancy of really understanding our body. I mean, science just keeps understanding and keeps uncovering. And the microbiome is something that Hypocrites said it a long time ago, when our guts off, the rest of us is off, but we're just now catching up to that wisdom. Debbie  That's right. The science is catching up. It's like we knew about it, because we say with that gut feeling.  You know, go for the gut. We know--we know this intuitively. But science is finally on the bandwagon. So how do you know that if your microflora is off, I mean, I think probably a majority of us have somewhat of an imbalance in our gut. But others have a lot more--they're uncomfortable or they're sick, or they don't feel well, you know, every once in a while or daily because of it, and they don't even know what it is. So, how do we know that we can say, oh, that's the gut? Wendy  Well, let's start by the obvious--I mean, the obvious is our gut. So if we have any kind of gut pain, or gas or bloating or constipation, or diarrhea or anything directly connected, we know that there's something off there that we need to address. So digestive issues is number one, for sure. Debbie  Yeah, a lot of people are diagnosed with irritable bowel syndrome. And that's sort of been kind of off the charts is “okay, that's sort of a, an umbrella to other problems.” It's not necessarily a diagnosis anymore. But what else is there? It's a lot of people have mental, there's some mental issues going on because of our gut flora. Wendy  Yeah. Everything from brain fog, and being indecisive to Alzheimer's, and dementia. Debbie  Schizophrenia. Wendy  Yep. And Depression. Debbie  Depression. Absolutely. Wendy  And we're taking a lot of pills. For the depression, when there could be a connection to the gut--we get our gut microflora, under wraps. Debbie  But that's it, there's also diagnosis of OCD and bipolar disorder, and they've been diagnosed off the charts lately. And I have a feeling that a lot of that has to do with our gut flora. Not that you don't have those genes. You may have the genes, but they might not be disruptive to your life if you had a healthy gut. So think about that. If you know someone or you are suffering from some kind of mental problem that's really affecting your life. Trust your gut. Wendy  The next one is our mineral deficiencies or vitamin deficiencies. If our gut is off, what is the possibility therefore of us not actually absorbing all of the yummy, delicious, nutritious food that we're actually putting into our body? So, we're always saying, you know, you can eat the perfect foods, and not absorb them and still be off and not be well. So yeah, we are what we eat, but we are more of what we actually absorb. Debbie  Good one--good way to put it.

You take 20,000 breaths each day. Why not have a handful of those in The Breathing Rooms, a new business that just opened up in Shrewsbury on Route 35. In this podcast, we did our first on-site recording with Mark Cunningham, the owner. He shared with us how it all began and his intentions to build community. Debbie and Wendy with Mark, the owner of The Breathing Rooms Float room with open tub containing 1,200 lbs of epsom salt (and water, of course). The infrared sauna. It's an exciting, new wellness offering with four rooms available as a bundle spa package or  for use individually: an infrared sauna, a float room, and two salt rooms, one for a small group of people and the other for one or two people. We highly recommend you checking it out and giving it a try.

Interview with Cody Parker of Drop the Beet Farms

We all know the importance of sleep...or do we? Surprising new research convinced us that we really do need more sleep. Seriously. We dive into a bit of that research in our conversation. So much goodness happens when we sleep well - from supporting immune function and increased memory to resilience. And just the opposite is true as well - learning difficulties, emotional swings, depression, weight gain and more difficult dis-ease. We explore ideas for sleep improvement - listen in.  

What color do you cook your green vegetables? Nourish Noshes Podcast: 50 Shades of Green At the little family-owned local Italian deli that I every so often buy prepared foods, my daughter recently asked if she could get their broccoli rabe. This is a vegetable that I make regularly at home. I asked her why, since I believed my broccoli rabe was far better than any you could buy.  She shrugged her shoulders and said, “It’s just so good.” So, we bought it so I could see what made theirs better than mine in her eyes. Immediately, I noticed the color of theirs was a dull, gray-green, not the bright green of my blanched and quickly sauteed broccoli rabe. I tasted it, and discovered it fell apart in my mouth, mingling with the garlic and oil. It was good, but I still preferred mine. “It’s overcooked,” I said to my daughter. She shrugged again. And then she asked, “is that bad?” For the first time, I actually thought deeply about that question. I always assumed that overcooked vegetables were nutritionally depleted, having all the vitamins and minerals cooked away. But, was this true? Did I ever actually read this or hear about this from any kind of authority on vegetable nutrients? I know I’ve read the arguments of raw vs. cooked and am aware that many vegetables have nutrients and enzymes that are cooked away, but at the same time have other nutrients that are “released” by cooking, making them more bioavailable. But, surprisingly, I didn’t think I ever actually researched if overcooked vegetables are any more depleted then just plain cooked. So, I looked into it. In Rebecca Wood’s The New Whole Foods Encyclopedia, she writes, “Yes, prolonged cooking at high temperatures destroys enzymes and water-soluble vitamins. Moderate cooking, however, does not destroy carbohydrates, proteins, fatty acids (omega-3s excepted), fat-soluble vitamins, minerals, or micronutrients. Most of our ills today are not from a deficiency of enzymes and water-soluble vitamins.” I liked that last sentence. It’s true. Most of us aren’t. Most water soluble vitamins like vitamin C and B vitamins are prevalent in even a somewhat healthy diet. If you eat fruits and vegetables regularly (5-7 servings a day), you’re getting enough. According to The World’s Healthiest Foods by George Mateljan, one of our go-to books at the office, nutrients are preserved by cooking vegetables only a short time. By cooking greens too long, chlorophyll is lost along with many nutrients, including vitamins, minerals and phytonutrients. After cooking green vegetables for just seven minutes, magnesium from the center of the chlorophyll molecule turns into a drab greenish-gray hydrogen molecule (called pheophytin). This signals a loss of nutrients. Chlorophyll is what makes green vegetables green and also a large part of what makes them so healthy. Chlorophyll has the ability to help increase red blood cell production. That’s because its chemical structure closely resembles hemoglobin, an essential protein in our blood. And a high red blood cell count helps transfer oxygen to our cells more efficiently. There are other benefits as well, including lowering the risk of cancer, boosting immunity, fighting free radicals, slowing aging and managing an overproduction of yeast in the body. Wow! Pretty important to eat your (bright) green vegetables, don’t you think? So, that answers the question. Yes, overcooking vegetables is less healthy than having them bright green. But, overcooked vegetables are better than no vegetables at all. We cook vegetables often because they taste better that way, and if they taste better, we’re more likely to eat them. If it’s the difference between eating vegetables or not, then go for the overcooked vegetables. However, if you really want the most nutrient dense vegetables, then get them fresh from a local and reputable farm, or better yet, your backyard. Cook them quickly, and cook them just enough so that they still retain their brigh...

CBD is so popular right now, and gaining more and more interest every day. So, what is the big deal? In this podcast, we explain this big deal and what we've researched about it and why we take it ourselves. We also discuss why you should think twice about where you get it and why it's important. Please share our podcast with people you know and rate us!

It's the ideal season to start a new habit of movement. If you are having trouble getting started or staying motivated, we're your cheerleaders. Let's get moving!

Want to age gracefully AND live life to the fullest? Have you ever thought of what your life will be like when you are old? If not, there is no time like the present! As we witness more and more people living to an older age, we're seeing more and more suffering - pain, weakness, loneliness, sleepless nights, agitation, dis-ease... Of course we all want to live life to the end with energy, strength and happiness - but what are you doing today to make that happen? You have a choice every day to make a difference. Choose more veggies. Choose the walk instead of the drive. Choose to let go instead of clinging. Choose a nap instead of caffeine. Choose to say yes to the dinner invitation instead of sitting home alone. Listen to our latest Nourish Noshes discussion about living a long vibrant life.

Cravings are universal and natural - but what we do with them can really trip us up. In our latest Nourish Noshes podcast, we talk about how we use food to fill the voids and calm our nerves. We share specific tips on deconstructing cravings and a few ways to skip cravings all together. Is this what you are looking for?

There are some surprising (and easy) ways to connect and reduce disease caused by loneliness. In this episode of Navigating Nourishment, Debbie and Wendy talk about the startling disease risks of loneliness and then share practical and simple steps to create meaningful connections. Disease Risk Statistics  American Heart Association reports that social isolation and loneliness are linked to: A 29% increased risk of heart attack and/or death from heart disease. A 32% increased risk of stroke. NYU Langone Health A meta-analysis of cohort studies concluded that loneliness increases the risk of Alzheimer's disease by 72% and overall dementia by 23%. Practical Ways To Connect and Reduce disease Foster a Daily Routine That Includes Interaction Walk in a park where people gather and say hello to passersby. Visit a local coffee shop or diner regularly to become part of the community. Visit your local library regularly to build familiarity. Go inside the bank or coffee shop instead of the drive through Practice Simple Acts of Kindness Compliment a stranger or thank someone for their help. Offer to help someone (e.g., carrying groceries, lending a hand at a store). Bring cookies or small treats to share with coworkers, neighbors, or community members. Reach Out to Family and Friends Call or text a loved one just to say hello. Schedule a quick coffee or video chat with a family member. Write a note or card to someone you care about. Deeper Connections Volunteer - read to kids or adults, - animal rescue Join a spiritual community Take a class with the local park system or community college For more on connection, visit here.

We're often told by wellness practitioners that eating several small meals a day boosts our metabolism and regulates our blood sugar levels. We debunk these ideas and give our take on how to eat the best way for your individual body.

We love peanuts. Many of us do. But, many of us can't eat them because it's the number one allergen out there. Why? We discuss this as well as how surprisingly healthy peanuts are for our health (if you're not allergic, of course).

In this podcast, we discuss the messed up culture of dieting, the 'idealized' woman shape, deprivation, and our philosophy about how these ideas aren't sustainable.  

We all know the importance of sleep, or do we? It's something that has some new research that is surprising and convincing that we really do need more sleep. Seriously.

Over time, we've learned to grab temporary "band-aids" like pills, topical treatments, potions, caffeine, alcohol, working, shopping, social media, TV. These "band-aids" can continue to cover up what's festering and the side effects often add to our suffering. Rip it off! Listen to our 40th Nourish Noshes podcast and let us know if you have any ah-ha moments.

Imagine you could accurately measure the health and nutrition benefits of your produce as you select it in the store. You don't have to imagine for long. Listen to hear about this incredible tool on our Nourish Noshes Extra. If you want to learn more about this tool we mention, go to Dan Kittredge's webpage of the Bionutrient Food Association: bionutrient.org.

In August, we met with RJ and Rob Poggioli to record a podcast with them. We had met RJ at one of our book signings earlier in the year and we instantly connected over our shared values of real food, sustainable farming and living, and educating our communities on the importance of these ideas. They were here for more than an hour sharing all about their journey to becoming land owners. We loved talking with them and having their passionate, young, 20-something energy in our space. In this episode we talked about: How Rob and RJ grew up eating good foods under the influence of their grandmother and noticing the disparity of what they ate and what their friends were eating. Traveling to Ecuador and experiencing their culture around food and farming. RJ’s parasite drama and his path back to health, influencing his journey. Poggioli Farm evolves as they travel to Peru and Europe and realize they need to get back to their roots in New Jersey. RJ and Rob go to their first NOFA Conference which inspires them and motivates them, furthering their vision and philosophy that agriculture is a foundation of community.

What's right for you, might not be right for your neighbor. For this podcast episode of Nourish Noshes, we were inspired by several of our library talks where we field questions about diet, exercise, sleep, and specific food questions. We get it, people want answers. Listen to our answer to common questions like:  Is coffee good for me?  What do you think about soy?  I thought dairy was bad for me? 

Do you ever find yourself captivated by the sky, the ocean, the trees, the birds and the bees? Wouldn't it be beautiful to have more of those moments of deep appreciation?  In this podcast, Jodi Grinwald of Today is the Day Live It, talks about how these moments of appreciation can help you get connected and allow yourself to get that good feeling we all live for. "Do something today that your future self will thank you for." ~Jodi Grinwald Jodi also talks about a certification she has completed called the Energy Leadership Index - a special assessment tool that helps us understand how we respond to stress in this crazy world.  We got a glimpse of her training at a recent talk she gave - we highly recommend!  Listen to our podcast with Jodi here. >>>Get connected with Jodi<<< Jodi's Website

Wendy and Debbie share a Thanksgiving Gameplan to help you rethink how you come to the table this Thanksgiving. We cover fasting, detox, post indulging ideas, and finding joy at the table. Debbie  00:00 Here we are just about a week away from Thanksgiving, and we wanted to give a game plan for Thanksgiving, because people tend to have these ideas about what they're going to do in order to be able to indulge on Thanksgiving, and lots of people end up not feeling so great. You don't have to indulge.   Wendy  00:21 Just the idea that you're going to over indulge is a tradition or a pattern that might be a family pattern or influence just because of the community that you celebrate with. And I think the first idea is that you don't actually have to over indulge.    Debbie  00:44 Exactly. That occurred to me several years ago when I realized this is just another dinner. There just happens to be a lot more people gathered. And then I really enjoyed it, and I ate slowly, and I didn't over indulge, and it was so much more enjoyable. I tasted the food and it was wonderful. And ever since then, I've been enjoying my Thanksgiving dinner so much more in the past several years because of that.    Wendy  01:09 Coming to the table mindful can be a game changer for people. So number one, you don't have to indulge.    Debbie  01:22 Yes, you don't have to fill up your plate. Maybe with small amounts, and if you want to add a little bit more, do that. This year doesn't have to be a huge, over indulgent feast.  Don’t skimp on eating that morning.   So another thing I know people do, and I probably did this years ago, is I would skimp on eating the day before and again earlier part of the day on Thanksgiving to save space for the meal.   Wendy  01:57 But what happened when you “saved space?”  How, how did you feel coming to the table?   Debbie  02:02 Well, then you're coming to the table starving, right? And that never works out well.    Wendy  02:10 It's not a recipe for wise decision making when it comes to our choices of food?    Debbie  02:15 Just like it's not a good idea to go to this food market starving. You end up spending a lot more money.   Wendy  02:21 We make fun of this word hangry, right? Hungry + angry, but that's the truth. And if you're in a social situation and you're hangry, tensions are high. So just don't skip on your breakfast. Don't skip meals the day before. Just eat normally and feel good going to the event. Feel good and well nourished when you come to the table already.   Debbie  02:47 And that will almost guarantee that you won't overeat. If you're mindful the day of, you won't be so starving that you'll just be shoving things in your mouth. You don't want to come to the table super hungry. You want to come to the table ready for a meal, not hangry. That's not a good place, right? Connect with Nature Wendy  03:05 This is a quick podcast, but a couple more ideas. Plan on going for a walk after your meal with or without your family. Go out into nature and get super connected with the outdoors, if that's a possibility for you, because that can help with your digestion.    Debbie  03:32 Absolutely good for your digestion. That was sort of a normal thing for humans to do for so many years. So get up and go walking, and maybe you won't feel that coma tired that a lot of people feel after Thanksgiving.   Enjoy and savor. Let go of guilt. Wendy  03:52 I think Thanksgiving can be a time of special foods, and maybe we eat a little bit more rich foods. Maybe we do actually have more dessert and options on the table. So we're not saying don't have fun with all that. We say, go all in and enjoy the cranberry sauce or the extra stuffing, and enjoy every bite. Really savor the time at the table with people, and maybe you could even spark up some interesting conversations and have that feed you at the same ti...

Does binge eating, lack of control and deception take over your eating habits? Julie Latz of Peaceful Eating talks with Debbie Peterson and Wendy Bright-Fallon of Nourish Noshes about her 45 year personal journey of binge eating and recovery. Her clients have a 100% success rate using her methods. Learn more about her path and her healing method in this podcast.

Marilyn Schlossbach is an executive chef and restaurateur. She is an environmentalist, community activist, traveler, surfer, and mom who is on a continual quest for culture and knowledge and shares her passion for the road less traveled with her patrons and community. Wendy and I are big fans of Marilyn and have been going to her restaurants for years.  We were fortunate to be in an entrepreneurial networking group with her a few years ago where we got to know her a little more personally and soon after asked her to contribute to our cookbook: nourish a community supported cookbook. The recipes she contributed are Green Machine Smoothie, Cuban Grilled Corn, and Aloha Chocolate Mousse. Knowing Marilyn had her hands in a lot of pots (pun intended), we wanted to interview her to hear about her work and her philanthropy. We discuss how she is such a great example of following one’s  passions to create a career that allows her to continue her love of food, travel, and community advocacy. She talks about the challenges along the way and how she, somehow, makes it work.  We get the behind the scenes stories on the origins of some of her restaurants. Of her work outsider her restaurants, Marilyn’s Kula Café collaboration is discussed. From the Kula website: This community café is a social enterprise which offers a training program that addresses high unemployment and the mismatched training and employment opportunity in the Asbury Park area. The hands-on, paid training program is designed to develop readily transferrable skills for application in the hospitality industry. Training and skills development will take place in a working eatery, giving neighbors the opportunity to help participants learn marketable skills while enjoying good food at a fair price. She is also  involved with Merrick Farm, the first certified organic farm in Monmouth County that needed help in getting back into the game. Yet another philanthropic venture of Marilyn’s, Food for Thought by the Sea, is a non-profit organization providing local youth and adolescents with an opportunity to learn about the hospitality and the culinary industry. They do this with educational initiatives that support the environment and its local purveyors with affordable meals in their give-back food programs. Her partnerships with these ventures are with: Mary's Place Boys and Girls Club Interfaith Neighbors Need to Feed Program Covenant House is coming to Asbury park and partnering with Interfaith Neighbors to help homeless youth by coming up with a retreat house for young males and are building a center for this purpose.  They’ve asked Marilyn and Joe Leone to help them raise money and awareness for this project by hosting a sleep out on the boardwalk for three days the second week of May. Marilyn’s restaurants: Labrador Lounge in Normandy Langosta Lounge, Asbury Park Yacht Club Pop’s Garage Russell & Bette’s (formally What’s Your Beef) And, of course, Catering by Marilyn

Adrenal Fatigue Adrenal fatigue is one of those diagnoses that is given to a lot of us who are feeling stressed out. It's not so much how to treat this condition as to how to learn how to deal with stress better. There is no magic medicinal cure, but we have some answers in this podcast.