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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.

Do you wish you had a Menopause Adventure Guide!? In this episode of Navigating Nourishment, we're busting a few menopause myths wide open. We share a new approach that might be worth investigating. Three reasons you'll want to listen: 1. Discover why menopause is NOT just about hot flashes - there's so much more happening that no one talks about 2. Learn how to work WITH your changing body instead of fighting against it, saving you years of frustration 3. An invitation to gain practical, actionable insights from women who have already navigated this journey and come out stronger on the other side Whether you're just starting perimenopause or deep in the midst of hormonal changes, this episode will give you hope, humor, and helpful strategies to reclaim your health and energy. Get ready to see menopause in a completely new light. Links we promise in this episode: Debbie's Menopause Adventure Guide book interview with an expert what menopause is Want to join the menopause group? Want to meet One-to-One?

On today's Navigating Nourishment Podcast, we talk with licensed clinical social worker and founder of Mindful Therapy of Monmouth County in Matawan, NJ, Nicole Wegweiser about our relationship with our body and food - as it relates to anxiety, relationship struggles, life transitions and - for some of our listeners - trauma. Nicole Wegweiser, LCSW, discusses her trauma-informed therapy approach, emphasizing the impact of both major and minor traumas (big Ts and little Ts) on individuals' lives. She explains how early experiences shape self-perception and behavior, particularly around food and body image. Nicole highlights the importance of reconnecting with one's body and intuition, using techniques like hypnosis, EMDR, and ketamine-assisted psychotherapy. She shares her personal journey of trauma and recovery, which inspired her to become a therapist. Nicole stresses the need for self-compassion, acceptance, and the integration of body and mind in therapy. We really loved this conversation with Nicole and hope that anyone with trauma reaches out for her support. Your well-being and health may depend on it and you are so worth taking care of. Navigating Nourishment Interview with Nicole Wegweiser Alignment of Approaches in Therapy and Health Coaching Nicole explains the complexity of therapy sessions, emphasizing the need to understand each client's unique history and problems. We discuss that clients often seek simple solutions for complex issues like weight and energy. Nicole introduces the concept of "big Ts" and "little Ts" in trauma, explaining how even minor traumas can have significant impacts. Impact of Trauma on Body and Food Relationships Nicole unpacks the term "trauma" and its impact on people's relationship with their body and food. She explains the difference between "big Ts" (major traumas) and "little Ts" (repetitive, minor traumas) and their cumulative effects. We share examples of how trauma can manifest in eating habits and self-perception. Nicole discusses the importance of healing negative cognitions and developing a healthy relationship with food. Challenges of Disordered Eating and Societal Influences We discuss the influence of marketing and societal norms on disordered eating behaviors, and Nicole explains how societal messages about food and body image can lead to unhealthy habits and self-sabotage. We explore the concept of the "rebel" within us and how it can manifest in eating behaviors. Nicole emphasizes the need for self-compassion and re-parenting to overcome these behaviors. Connecting with Intuition and Body Awareness We discuss the importance of reconnecting with our bodies and tapping into intuition and body awareness. Nicole explains how trauma can lead to dissociation and how therapy can help re-establish this connection. Nicole provides practical tips for listeners to start reconnecting with their bodies and developing self-compassion. Specialties and Modalities in Therapy Nicole outlines her various specialties, including working with: Depression, Anxiety, Trauma, Eating Disorders, Relationship Issues, Life Transitions, Stress, Grief, Addictive Behaviors, Body Image, Sexual Abuse, Intimacy, Pre-Marital Counseling, and Ketamine assisted therapy. Nicole explains the science behind ketamine and its role in reconfiguring neural pathways and facilitating change under the guidance of a trained therapist. Personal Story and Journey to Therapy Nicole shares her personal story of trauma, including a sexual assault and subsequent mental health challenges. She explains how her experiences led her to become a therapist and specialize in trauma-informed care. Nicole emphasizes the importance of self-compassion and understanding one's own story in the therapeutic process. The Role of Therapy in Preventing and Healing Trauma Nicole highlights the role of therapy in addressing underlying issues and preventi...

What habits are tripping you up? What habits do you want to start? Let's start with One Habit Stronger. Welcome to Navigating Nourishment, where health coaches Wendy and Debbie break down their Five Foundations of Health into simple, achievable steps. In today's episode, we're diving deep into how small, consistent actions can transform your well-being. Whether you're feeling overwhelmed by health advice or looking for practical ways to improve your lifestyle, we'll show you that meaningful change doesn't have to be complicated. Join us as we share our personal commitments to nutrition, sleep, movement, mindset, and connection - proving that one small habit can be the start of something powerful. Wendy references CoolSonics app to reduce her hot-flashes. We highly recommend!!! If you want to learn about it more, we interviewed the founder: Energy Medicine via Audio Files with Geoff DePaula Part I

Welcome to Navigating Nourishment, where we explore holistic approaches to health and well-being. Today, we're thrilled to introduce Dr. Roberta Garceau, a practicing dentist, certified Yoga and Ayurveda instructor, and author of Bliss, Not Burnout: Hope for Healthcare Providers. Roberta brings a unique perspective on wellness that bridges Western medicine and traditional healing practices. Her journey from dental practice to holistic health is not just inspiring, but transformative. She embodies the idea that true health is about more than just treating symptoms—it's about understanding and nurturing ourselves from the inside out. Join us as we dive deep into elemental wellness, self-care, and the power of tuning into our inner wisdom with the remarkable Roberta Garceau. We really loved our time together. More about Roberta Dr. Roberta Garceau is a practicing dentist, certified yoga and Ayurveda instructor, professional speaker, Diplomate of the American Board of Dental Sleep Medicine, and Amazon best-selling author of Bliss, Not Burnout: Hope for Health Care Providers. She blends these passions into Elemental-Wellness, her unique brand of integrative medicine, to help others improve their health, function, self-esteem, and overall well-being. Fostering self-awareness, Roberta is passionate about helping others to empower themselves and live with greater wellness. She and her husband, Jerry, reside in Connecticut and enjoy spending time outdoors with their adult children, Jacenda and Liam, as well as their dogs. Follow on Instagram

In this heart-centered episode of Navigating Nourishment, hosts Wendy and Debbie open up about the passion projects that fuel their own self-nourishment—and how they hope to inspire others to do the same. Wendy shares her soulful new path as a meditation teacher on Insight Timer, where she’s already published 12 beautiful guided meditations and is committed to sharing one each week throughout the year. Her series, Grounded With Wendy, is designed to bring moments of peace and clarity to anyone seeking calm in the chaos. These meditations are free. Debbie introduces her empowering book, How to Be Healthy: 30 Tiny Tweaks That Transform Your Wellness in Minutes a Day—a 90-page guide filled with simple, doable steps for feeling better without the overwhelm. She also gives a sneak peek of her next project, The Menopause Adventure Guide, a practical, uplifting resource for navigating menopause with grace and confidence (no medical jargon—just real-life support). Throughout the episode, they reflect on how powerful it is to share from the heart—and how much they appreciate your reviews and feedback to help their work reach those who need it most. ✨ Listen to Grounded With Wendy meditations here.📘 Grab Debbie’s book How to Be Healthy here. Thank you for listing, rating and reviewing Wendy's meditations on Insight Timer. And thank you for purchasing and reviewing Debbie's book. NOTE: If you don't believe you are "good at meditating," we invite you to read this post.

Meet "The Bike Lady" – Kerri Martin of Second Life Bikes In our latest Navigating Nourishment podcast episode, we sat down with Kerri Martin, the spirited founder of @secondlifebikes in Asbury Park, NJ – but around town, she’s fondly known as The Bike Lady. Kerri didn’t set out to run a bike shop. What started as a simple volunteer project—teaching kids how to fix up old bikes—sparked something much bigger. She discovered that bicycles were more than just a mode of transportation—they were a vehicle for confidence, mentorship, independence, and connection. Now, 15 years later, Second Life Bikes is so much more than a bike shop. It’s a hub of community, a safe space for young people to learn real skills, and a place where everyone—from kids earning their first ride to commuters fixing their wheels—feels welcome. Kerri’s story is a beautiful reminder of how following your heart and building community can change lives—including your own. Tune in to hear how she built this grassroots movement on two wheels, one bike at a time. Special note: Second Life Bikes is hosting a Night of Art, Music and Community April 4th - see more details here.

Do you ever read an article or two and feel frozen and confused about the different advice on health? In this Navigating Nourishment podcast, Wendy and Debbie discuss the confusion and contradictions in health and wellness information, using two articles as examples. The first, from a USA Today syndicate, briefly mentioned the challenges of a vegan diet without providing adequate detail. The second, on menopause, misleadingly stated that hormone replacement therapy (HRT) is dangerous, ignoring its benefits for women within 10 years of menopause. They emphasize the importance of individualized health advice, exploring different options, and consulting multiple healthcare providers. Wendy and Debbie encourage listeners to stay curious, seek expert opinions, and take small, consistent steps in their health journey. Some of the key take-aways when you are feeling frozen and confused. We cannot emphasize enough the importance of individualized health advice and the role of healthcare providers in guiding women through menopause. Ask multiple healthcare providers about HRT to get a well-rounded understanding. Talking about health concerns can help alleviate confusion and anxiety. Remember the importance of intuition and personal research in making health decisions. Related links that address frozen and confused topics like HRT and Vegan Eating: Podcast about HRT Menopause Menopause explained Veganism Discussed

Struggling to start or keep your habits? We share 3 ideas to feel great about keeping or starting habits. This is one of our most listened to episodes from 2022 when we called our podcast Nourish Noshes. In this episode, Debbie and Wendy break down three essential (but not always simple) steps to make lasting changes in your life. They discuss the power of uncovering your deep “why,” the impact of accountability from a supportive group or partner, and the magic of starting small to build sustainable habits. Through relatable stories and practical tips, they show how small, consistent actions can lead to big transformations over time. If you’ve ever felt stuck trying to make a change, this episode will give you the motivation and tools to finally shift your habits into gear. The three key ideas shared in this episode are: Know Your Why – Dig deep to uncover the real reason behind your desired habit change. Keep asking “why” until you reach the core motivation that will keep you committed. Find Accountability – Having a supportive person or group increases your chances of success. Whether it’s a coach, a friend, or a community, accountability helps keep you honest and motivated. Start Small – Avoid overwhelming yourself by taking on too much at once. Instead, begin with tiny, manageable steps that build confidence and create lasting change over time. Want to explore a coaching one-to-one or in a group? Connect with us via a 30-minute free discovery call. If the idea of small steps resonated, here is a blog post you might like to read.

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 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.

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.

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.

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...

We all want a path to peace. In this Navigating Nourishment Podcast, Wendy and Debbie discuss the poem "Not the End of the World" by Jeff Foster, emphasizing the importance of presence and mindfulness. They reflect on how paying attention to small, everyday moments, like finding a beautiful leaf, can reveal hidden beauty and ground us. They highlight the therapeutic benefits of nature, noting that being present in nature can alleviate anxiety and depression. They stress the value of intentional practice in staying grounded and suggest that fully observing and appreciating nature's details can provide deeper healing than mere outdoor activities. They conclude by encouraging listeners to cherish moments and be more mindful and present in their lives. Poem NOT THE END OF THE WORLD It's not the end of the world. Just the end of a dream. Let your heart break today. Feel your feelings. Your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say, and know they are only new dreams trying to take root. And feel your feet on the ground. Bring attention back to the here and now. To yourself. Feel the morning sun on your face. The breath rising and falling. Hear the sounds all around you. The bird singing. The television blaring. The traffic, the chatter of children. So much here remains unchanged. So much here is familiar. Life goes on. The sense of being alive. The throb and pulse of being. Your ability to love, to hold yourself in presence. To connect with others, friends and strangers. To embrace difficult sensations. Don't abandon yourself for a chaotic world. Recommit to your path today with even greater ferocity. Nothing is so bad when you stay close to the place where you are. Nothing is so bad when you touch your own power. Presence itself. - Jeff Foster Post recording, Debbie read Gretchen Rubin’s 5 List and it had two references that resonate with this podcast: The other day, I saw a spider web lit up by the sunlight, and I was struck again by how easy it is to overlook the beauty of the world. I remind myself: I admire nature, and I am also nature. I resent traffic, and I am also traffic. The leaf pictures are from Debbie's walks. The painting of the leaf is by Wendy. TRANSCRIPTION edited for readability Finding Beauty in the Mundane Wendy  00:00 We found this poem recently, a friend of ours posted this poem, and it landed so beautifully for both of us, we wanted to share it with our listeners.    “Not the End of The World" by Jeff Foster  It's not the end of the world, just the end of a dream. Let your heart break today. Feel your feelings, your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say and know they are only new dreams trying to take root and feel your feet on the ground.  Bring attention back to the here and now, to yourself. Feel the morning sun on your face, the breath rising and falling. Hear the sounds all around you, the birds singing, the television blaring, the traffic, the chatter of children.  So much here remains unchanged. So much here is familiar. Life goes on. The sense of being alive, the throb and pulse of being your ability to love, to hold yourself in presence, to connect with others, friends and strangers to embrace difficult sensations.  Don't abandon yourself for a chaotic world. Recommit to your path today with even greater ferocity. Nothing is so bad when you stay close to the place where you are. Nothing is so bad when you touch your own power, presence itself.   Debbie  01:48 It's so beautiful. It wraps it all up so beautifully.   Wendy  01:55 It really does. It's something to print and read often. This whole idea of presence can only be done with practice, intentional practice, it takes an awareness that really helps us become more grounded.    Just recently,

On this episode of Navigating Nourishment, Wendy and Debbie dive into the pressure many people feel to look great for major life events, like a daughter's wedding. Rather than focusing solely on appearance, they emphasize the value of feeling strong, energized, and confident. Together, they challenge the pitfalls of diet culture, which often prioritizes looks over genuine health. Instead, they advocate for sustainable lifestyle changes—like nourishing the body with whole foods, staying active, and getting quality sleep. Sharing inspiring client stories, Wendy and Debbie showcase the lasting benefits of these habits, reminding listeners that true wellness is about feeling great from the inside out, not just achieving short-term results. TRANSCRIPT edited for readability Wendy  00:05 One of our clients recently came to us and said, Oh my gosh, my daughter's getting married, and I've got to look my best for this wedding. All the family is coming to town. What should I do?   Debbie  00:16 She had a year to plan and wanted to look fabulous for her daughter's wedding.   Wendy  00:24 And it's so exciting, right? Weddings, and to look our best when all eyes are on you because you're the mother of the bride, and you want to shine.   Debbie  00:37 Yeah, of course, you want to shine for your own wedding and then when it's your kids, it's like, your second chance to shine. So that's what we want to talk about today, on Navigating Nourishment.    Wendy  00:49 Welcome. I'm Wendy   Debbie  00:50 I'm Debbie, and this motivated us to talk about this, because I think both of us have known people in our families or our friends or clients who have been motivated by an event and decided, oh, this event is coming up, my reunion, this wedding, this vacation, whatever it is, and I really want to look good. I'm going to take off 15 pounds…   Wendy  01:16 And this goes to one of our taglines. How do you want to look, feel and perform? And we're talking about the 'look' part in our society. We are really heavily concentrated on how we look, and there's nothing wrong with that. We all want to look good and don't want to take that away from anyone. That's part of the tagline. So, of course, we want to look good too.    We represent health and wellness so we show up to play the part of a health and wellness coach absolutely. But it's leaving out the part about feeling your best and performing your best, and that's the gap we see in the diet culture.    And to unpack that just a little bit - we want to help people question the motivation behind looking good, what it looks like, how you do it, and ultimately: Is this concept a temporary concept or a concept for life?  People often sacrifice their well-being for temporary weight loss Debbie  02:18 We are tapping this in the age of those quick weight loss drugs that people are taking that make you lose your appetite, and so people are dropping weight. And I don't want to shame anybody. I don't want anybody to feel that we're saying that's not the right way to go.    However, let's talk about the habits that go along with that, with any kind of weight loss or motivation to look good, it can be an opportunity to have that motivation to do things that really nourish you, as opposed to starving yourself and not nourishing yourself on purpose, so that you can take off the weight and look good and inside not really feel great at all, because you're sacrificing and you're depriving yourself of nourishment just for the sake of fitting into that dress or that suit. Aligning goals with personal well-being and feeling good inside Wendy  03:16 Or you're skipping social events, or you're beating yourself up at the gym and sweating it all off and not nourishing yourself while you're sweating, right?    There are so many ways that we can look good and do it in a sustainable way that's so nourishing and gives us what do I want t...

In this Navigating Nourishment Podcast, Dr. Kristopher Sparacino, an acupuncturist and owner of Clear River Acupuncture, discusses his holistic approach to health and wellness, emphasizing the importance of proactive care. He explains the foundations of Chinese medicine, including Qigong, nutrition, and acupuncture, and details the benefits of acupuncture for pain, insomnia, fertility and more. Dr. Sparacino highlights the need for regular treatments and the integration of various modalities like cupping and moxibustion. He stresses the importance of self-cultivation and rest, and advocates for wellness routines that include acupuncture, especially during seasonal transitions. We underscore the value of investing in one's health and the potential cost savings of preventive care. We encourage you to reach out to Dr. Kris and book an appointment for your well-being. Bio Dr. Kristopher Sparacino, DACM, L.Ac., is the owner of Clear River Acupuncture, Lincroft, NJ and a Doctor of Chinese Medicine, licensed in the state of New Jersey; nationally board certified in Acupuncture. His personal experience with acupuncture led him to complete the 5-year Masters and 2-year Doctoral programs at The Eastern School of Acupuncture and Pacific College of Health and Science, respectively.  Dr. Kris is also formally trained in Cupping, Cranial Sacral Therapy, Reiki, Moxibustion, Chinese Herbal Medicine, Essential Oil Acutherapy, Theta Energy Healing, Medical Qi Gong, Qi Gong & Tai Chi Exercise, Yoga, and Meditation. Dr. Kris strives for an organic and intuitive approach to guide his treatments. He works with his patients’ not only to treat their symptoms but also to discover the root of their ailment and bring them back into balance. Dr. Kris continues self-cultivation daily by way of Meditation, Yoga, and Qi Gong exercise. Dr. Kris is an active practitioner with The Wellness Hub of NJ sharing many of his gifts including monthly sound bowl, meditation and Qi Gong.   Transcript Edited for readability Wendy  00:13 Debbie and I are so curious about exploring different kinds of treatments and modalities around health and wellness. And so we're super excited to have Kris with us today,   Debbie  00:25 Welcome to our podcast, Navigating Nourishment. This is Dr Kristopher sparchino. He's an acupuncturist, and he's the owner of Clear River Acupuncture in Lincroft. He's a doctor of Chinese medicine, and he's licensed here in New Jersey. He is a wonderful practitioner. I use him myself. I look forward to my appointments with him, because it's such a zen place, and I feel better when I leave. It's just wonderful. So he has a lot of training. He has a five year master's degree and two year doctoral program, so he knows what he's doing. And you went to the eastern School of acupuncture and the Pacific College of Health and Science for both of those degrees, right? Yes. (Kris) Besides acupuncture, you do amazing other things too. You're trained in cupping and cranial sacral therapy, Reiki, moxibustion, Chinese herbal medicine and acutherapy with essential oils, Qigong and Tai Chi, and yoga and meditation, and there's probably something I'm missing there, too.  We love what you do, and we love that you're so holistic in the way that we are, that you don't look at people just for their symptoms. You look at them as a whole person and want to know what's behind the problems that people come to you with and it's not just about treating those symptoms. We have to look at people as a whole. And so I think that's why we feel like we're in sync with you as well.   Wendy  02:12 I remember the first time you came to our space and we had the open house to introduce your singing bowls and Crystal bowls and Tibetan bowls, and your Qigong here. Your energy is wonderful. And because you practice all of these things, you're able to show up with the grounded beautiful energy.   Kris 02:43 Oh,

Candy is a everywhere -the temptation of candy can even be found when get your car washed. The temptation of candy can highjack our wellness goals in a heartbeat - we get it. It's hard to make the choice EVERY SINGLE TIME YOU LEAVE YOUR HOME. Some of our clients have it super hard - they are teachers, administrators, nurses and health care workers and for some odd reason, candy is always available - for a quick fix.  In this episode of Navigating Nourishment, we talk about the three options we have during the Halloween season - which seems to be stretching into our sacred summer season. We are very interested in your feedback on this podcast - we talk about cute costumes, the pressure of being the cool house with the best candy, and hiding from it all.  We all have a choice. What will yours be this candy season? Post Recording: We continued the conversation about things we gave out for Halloween in the past that were flops; the latest elaborate costumes; how Halloween’s commercialization is kinda sick; and how perfectionism steals the joy from events.  We also found this link and this link for tattoos for kids that are ink-safe.   TRANSCRIPT edited for readability Wendy 00:02 So we have a conundrum we wanted to share with everybody.   Debbie 00:07 It's a Halloween conundrum. Today we're sharing the stories of torture, really, for us as health coaches during Halloween.    Wendy:  There's so much candy everywhere, even at the car wash center.    Debbie: It's already starting in mid September. I've started to see Halloween decorations out and candy in the stores that don't normally have candy(at least, didn't used to normally have candy). Here's the torture. I had a reminder on my phone to buy Halloween candy because last year we were too late and we didn't have a good selection. So I said, next year I'm going to get a jump on it. And I went to go online to buy some and I couldn't do it. I just couldn't do it!    Wendy:  And every year for the last 17 years, Debbie and I have talked about this torture that we have with actually spending money on candy to give to children.   Debbie:  Because the candy that you give to children at Halloween is filled with ingredients that we are always talking to our clients about avoiding.  These ingredients are not nourishing.  Wendy:  It's artificial sugars, artificial colors, artificial flavorings piled with trans fats.    Debbie:  Right - hydrogenated oils and, yes, all kinds of stuff that we're constantly saying to our clients, please try to avoid this.   Wendy:  It's a volume thing at Halloween. Kids indulge in too much sugar, and behavior is poor. And so I think of the poor parents putting up with stomach aches and headaches and withdrawals from sugar, and the poor teachers the next day too …   Debbie:  And the parents that end up eating their kids Halloween candy. Our clients come in and say, I ate all my kids' Halloween candy, or I can't keep it away. If it's in the house, I'm gonna eat it.    It's never a helpful situation to have candy in the house when you feel vulnerable.    Wendy:  No, it's not.   Debbie:  Well, what are our choices?  Temptation of Candy Choice #1 Wendy:  We have three choices. We could skip Halloween and close the windows, close the doors and pretend we're not home OR leave the house - which I've done several times. My husband and I will just leave and not participate, but then we're kind of cheating out of the community event and seeing all these really happy kids in costumes.    Debbie:  And it's adorable!    Wendy:  So we miss out when we do that, and we don't want to be the grump house, right?  Temptation of Candy Choice #2 Debbie:  Exactly. You don't want to be that house that kids say - oh, don't go there. They're never home. But okay, so that's our first choice. The second choice to get away from the candy is to buy ...

Wendy and Debbie discuss five stress-inducing behaviors to let go of: making comparisons, multitasking (task switching), over-scheduling, procrastination, and perfectionism. They emphasize the importance of recognizing and addressing these habits to improve well-being. Comparisons can lead to dissatisfaction, while multitasking is inefficient and stressful. Over-scheduling often results in rushing and stress, and intentional pauses are beneficial. Procrastination can snowball into stress, so breaking tasks into smaller steps can help. Perfectionism is unrealistic and self-defeating, and embracing imperfection is key. They conclude by encouraging small, consistent steps for lasting change. Listen to a meditation by Wendy Calming The Nervous System with the Ocean Transcription  Edited for readability   Wendy  00:05 We're going to talk today about a very hot topic. It's something that has invaded our lives, and it's called stress. In this episode, we talk about some of the things that we can control.   Debbie  00:19 We are talking about mindless stress. This is stress that you really have some control over - though we don’t always realize it.   Wendy  00:30 Stress is exhausting and it really messes with our well being. Sometimes we just don't realize the stress has this undercurrent in our life. So we'll talk about some obvious things that we can control.    Debbie  00:48 We know we can't control a lot of things that are causing stress. But I'd say there's a good amount of things we can control that are stress inducing. So let's throw those away.    Wendy  01:09 Let's jump in. We've got five ideas to share with you. The first one is to:  1. Let go of Comparing Recognize when you're making comparisons - because that really gives us agita.   Debbie  01:24 It is natural to compare - it is built into our DNA. But we are smarter than that, and we don't need to needlessly compare. We really don't.   Wendy  01:37 So first recognize that you're comparing and then notice how you feel about it in your body. You know what happens when you begin comparing yourself and how personally belittling it can be?   Debbie  01:53 It can be a never ending cycle of wanting something and not being satisfied with yourself. It's something that is probably unrealistic in a lot of ways or not necessary. So it's a moment of mindfulness, of saying, Oh, there I am comparing myself again - not necessary!   Wendy  02:20 The second one we wanted to talk about is this idea  2. Let go of Multitasking or task-switching   Debbie  02:31 An example: if you're talking to someone on the phone and you're also trying to read emails.    Wendy  02:38 Good example. It's like trying to have a conversation with my husband and being on my phone.  It's so rude, and it causes unnecessary stress for the relationship.    Debbie  02:51 And honestly, you're not really paying attention to both things at the same time anyway. You think you're being efficient, but you're really not.    Wendy  03:01 No. There are a lot of studies about how this task-switching idea doesn’t keep you fully present. The thing that was happening before, kind of stays sticky with you for a while, and re-engaging in the work that you're doing and still having this thing niggling in the back of your head. Say you've got a notification in one of your apps or something like that and you interrupt what you are doing to read it. It's a distraction from what you are focusing on. Not effective, and it can stress unnecessary.   Debbie  03:28 And the world right now is set up for that. You know, it's like the shiny, sparkly thing all the time. And to be honest, today, we've been working for a while now, and we had to refocus ourselves many times. It's not that we were task-switching as much as we were getting distracted. The mindfulness is staying on course for something you're trying to g...

Wendy and Debbie are excited to share new 6-week reset groups announcement for September, offering in-person sessions in Red Bank and virtual Zoom options. Their program aims to help participants feel more comfortable in their bodies, create nourishing habits, and find personal wellness formulas. They emphasize that their approach is customized, not one-size-fits-all, and stress the importance of self-care, especially for women going through transitions like leaving the workforce or dealing with perimenopause or postmenopause. The program costs $300 and focuses on nutrition, sleep, movement, mindset, and connection, with unlimited support between sessions. They encourage people to book a free consultation to see if group coaching is right for them. TRANSCRIPT (edited for readability) Wendy  00:01 We are so excited when we create new groups, and we're on the cusp of starting a new group here in September.    Debbie  00:10 September is always the best time to start these things, because it's kind of like the new year. For a lot of people, even if you don't have kids in school, it feels like a fresh start in the fall, right?    Wendy  00:23 We were having a conversation just this week with a group of women, and they were saying, you know, as soon as September hits - I’m ready - the day after Labor Day, right? Everyone is saying, ‘Oh yeah, me too! I've had way too much ice cream this summer’ and that sort of thing.   Debbie  00:41 It's because in summer, I think so many of us let go of some habits that are nourishing and maybe splurge a little bit on things that we wouldn't normally splurge on. And so there's kind of this feeling of, okay, I need to stop doing that. It's been three months now. Now let me reset.   Wendy  01:02 Our next ‘reset program’ is six weeks, and we're starting two groups, one group meets in person in our Red Bank Office and a second group meets on Zoom. You can be anywhere in the world and join us on Zoom.    Debbie  01:16 And we do have some people who travel anywhere in the world who are in our groups. We're going to have the link in our show notes, so that you can go and see what it's all about and sign up if you'd like to and get going.   Wendy  01:41 Who would join our 6 week Reset Groups? People who want to feel more comfortable in their body. And if that's you, you're a prime candidate. If you want to create nourishing habits, you're a prime candidate. And if you want to find your own personal wellness formula, that is what we'll be doing in the six weeks.   Debbie  02:01 In our group experiences, the best thing about it is that we are not a one-size-fits-all program at all. That's not how we operate, because we're all unique. And in the groups, you get to see how unique each person is, and it really helps our mindsets because any one program doesn't work for everybody. So we really customize what might be the best path for you.   Wendy  02:41 Most of the women in our groups are going through some sort of transition. Either they've transitioned out of the workforce, or they are changing jobs. Many of the women in our groups are in the throes of perimenopause or post menopause, and trying to figure out how to be with this new body that is different hormonally.  6-week reset group Debbie  03:07 Women who might simply have a different mind space because their kids have left for college or have left their house, and now they have more space for themselves.   Wendy  03:20 Some women come to the group saying, “This feels so indulgent to me.” Why should I have to have someone help me through this?”  We both are each other's coaches. My husband's my personal trainer. You know, the most famous people in the world have lots of coaches around them.  We really meet you wherever you are.  One of the things that I think Debbie and I really are good at is helping people stay curious,

In this episode of Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of doing Just One Habit: small, consistent actions for significant life improvements. They emphasize that people often fail to achieve their goals due to unrealistic expectations and the "say-do gap." They share several real-life examples of their own habits and their clients. These habits, when practiced regularly, can lead to substantial long-term benefits. They stress accountability and the use of tools like apps to help maintain these new habits. 23 minutes   Transcription (edited for readability) Small, Consistent Steps for Lasting Change Wendy  00:00 So many of our clients come to us and say, I want increased energy, clear thinking, to get back to my ideal body weight. These are some of the things people come to see us for. And one of the questions we always ask people is, how long did it take you to get where you are? Say you're 60 years old and you're 10 pounds different than you were when you were 50, or you can't run a mile at the same pace that you used to 10 years ago. Today, we're going to talk about small, little-mini-wins done consecutive over time, yielding the results that you're really looking for   Debbie  00:44 You're going to walk away from this podcast with something that's really going to change your life. That's our goal, at least The "Say-Do Gap" and the Importance of Small Actions Wendy  00:53 That's right, and we want to be realistic about expectations and time. I think time gets away from us so quickly, and we have these great intentions for ourselves, and we think about it all the time, but we're not doing anything. There's this say-do gap that we see that we want to shine a light on. We’re here to give you some really easy, doable ideas.   Debbie  01:24 It's like, we have these intentions about things, and time flies away from us, and here we are at the very end of summer, just like that! (snap) I know I had many intentions of things I wanted to do this summer that didn't happen and that's just an example of a couple months. But think about the years, the things that you intended to do for years now that you didn't do.   Wendy  01:53 There’s a ‘static’ about that - when we want to do something and we still don't do it. Dana and I say this all the time: It's like ‘death by paper cuts,’ which is kind of this morbid idea, but it's these little things that we promise ourselves that then don't happen. That gap of promise causes us suffering. We want to shine a light on that and say you don't have to change everything in your life all at once overnight! We know with 17 plus years of coaching that that does not work.   Debbie  02:34 All or nothing doesn't work.    Wendy  02:39 It's proven time and time again. The marketing in this industry is sexy about these ideas of quick change. And we want to bring people back to the basics.    And if this is the first time you're hearing us, my name is Wendy.    Debbie  03:05 and I'm Debbie, and we're Navigating Nourishment. So let's talk about baby steps. Baby Steps and Compounding Effects Wendy  03:14 When we think of baby steps, sometimes we think we're not getting anywhere, but the compounding baby steps really takes us on long, long walks - one step at a time. And if we could strap on a little bit of curiosity and patience with ourselves, the baby steps really add up. So we have a bunch of ideas to share with you today,   Debbie  03:43 We do. And here's the takeaway, we're going to share a bunch of ideas. We're asking you to choose one, just one, because it's almost impossible to not do one thing. And these one things are not big. We're talking about doing a very small, one thing that'll change your life after compounding it over and over and over and over and over….   Wendy  04:12 Here's a visual example that, before we turned on the podcast,

When it comes to your health and wellness, when do you harness grit vs grace? In this episode of Navigating Nourishment, Debbie and Wendy discuss the balance between grit and grace in overcoming adversity, emphasizing the importance of recognizing one's stories, practicing self-compassion, and maintaining resilience while also being gritty when necessary. They explore the need for balance between discipline and grace in various aspects of life, including fitness, and share practical strategies for self-care and personal growth. To listen to a meditation by Wendy titled When To Use Grit Or Grace. Transcript edited for readability   Debbie  00:00 There's so many times, and I'm sure this has probably happened to some of you, where you're going about your business and doing your activities, doing your thing, and something happens, you get hurt, or you get sick, or plans are canceled, and everything just stops, and you're mad, upset or depressed because you can't do what you were going to do, and you just get down on yourself. And so before you know it, a few weeks have gone by, and even though you said, Okay, I'm going to pick myself up after a week, you didn't, because you just kind of went down that drain, and you find yourself a month later feeling terrible about yourself for not doing anything.   Wendy  00:46 That sounds like someone who is totally derailed.   Debbie  00:50 Yeah, and that happens a lot.   Wendy  00:54 It does. It happens a lot with our clients, if they've set out to do something specific, new habit, or if they've committed to a specific way of eating, and then don't do it, they just feel bad about themselves. It's really demoralizing, and it can have a ripple effect on other places and situations in our life. It can affect our work performance, our workout performance, and our relationships with our friends and our family.    Debbie  01:29 We see it happen all the time. I'm thinking of one of our clients in particular, who was really on a great roll of walking and being active regularly for the first time in her life, where she was really getting in shape and feeling good about herself. And she got injured, and she went down a drain fast because she had worked so hard to get there, and then all of a sudden, it had to stop, and she was told she had to stop by certain people as well, and that just made her go in a completely opposite direction.    Wendy  02:05 Today, we're going to be talking about grit and grace and that really fine line between the two of them. We’ll talk about how to pick ourselves up and hold intentions with grace AND where we need to be a little bit more gritty.    Debbie  02:25 Just those two words have helped me tremendously because I've felt myself starting to circle the drain a few times. I’ve had to say, wait a second here, where's my grit? I need to just get a little bit of grit right here, and it puts me into a different state of mind. So those two words are very powerful, and that's what we want to uncover here. Welcome to Navigating Nourishment. This is Debbie.  Questions to ask yourself when you need to decide on grit vs grace  Wendy  02:50 And this is Wendy. We're so happy you've joined us. I think this is such a human nature conversation, and we can apply the idea of grit and grace to anything in our life. And it's a matter of saying, All right, here's my situation. Here's my truth right in this moment: Do I need to:  muster through this? Or rest? actually get this out? Or wait till tomorrow?  put in more energy, more determination? Or relax? focus on this a little bit more?  Am I giving myself excuses or being too soft on myself?  Maybe I'm being lazy?  Maybe you know the story you're telling yourself and ask. If I put more grit into this specific situation, is it going to move me towards my goal, or is it going to bury me?   Debbie  03:43

It might not be a sexy topic, but the value of fiber is preventive medicine! In this Navigating Nourishment podcast, Wendy and Debbie discuss the importance of fiber in our diet, highlighting its various health benefits, including preventing constipation, lowering cholesterol, promoting gut health, and providing prebiotics. They emphasize the importance of increasing fiber intake through whole foods, a gradual approach, and tracking fiber intake to maintain optimal health resilience. Link to the Grams of Fiber in Foods https://nourishcoaches.com/wp-content/uploads/2024/07/Fiber-is-Preventive-Medicine.mp3 Transcript Wendy  00:00 Welcome to Navigating Nourishment. We are national board certified health and wellness coaches. And we know everybody wants to look feel and perform their best - your hosts included. And so on today's Navigating Nourishment podcast, we're going to be talking about fiber, the preventive medicine. We all know that fiber is good for us - but because we don't lump it in with carbs, proteins and fats, we often forget about it. So we want to highlight the benefits of fiber and how good it is for us.   Debbie  00:37 In doing a little bit of research for this podcast, of course, it reminded me and probably you too, Wendy, I can still add more fiber! We defiantly benefit from these podcasts, too. So today, we're going to be talking about how fiber is considered a preventive medicine because of its many health benefits.   Wendy  01:01 The definition of fiber: a type of carbohydrate that the body can't digest. And we'll dive into that a little bit more,   Debbie  01:11 There are three types, you might know two, but there are three: soluble fiber, insoluble fiber, and prebiotic fiber.   Wendy  01:21 We're just going to drive home the importance of fiber in our overall diet, and how we will all be eating more fruits and vegetables and nuts and whole grains after this podcast. Adequate hydration is crucial when increasing fiber, water helps fiber move through digestive system. Debbie  01:33 Right after this podcast probably because it's going to be lunchtime for me. So let's dive into those benefits. The one that's most obvious, and the one most people think about probably is our digestive health and fiber adds bulk to our stool, it makes it easier to pass our bowel movements, which prevents constipation, obviously. But it also absorbs water. And so if you have loose stools and you're on the other side of constipation, fiber helps absorb water to solidify our stools. So it's good either way.   Wendy  02:07 And I wanted to jump in here too, and just say that many people define constipation as not having a bowel movement every single day. There might be some controversy about that, because we are all individuals. Most people who don't have a bowel movement every day are constipated.   Debbie  02:31 Right, and it doesn't always mean that you're uncomfortable, it just might mean that you're backed up. And that might not necessarily be uncomfortable.   Wendy  02:39 Fiber helps reduce the risk of hemorrhoids, diverticular disease, and colorectal cancer.   Debbie  02:50 I've heard of people having these issues in my peer group recently. Some fiber ferments in the colon, and that prevents colon diseases. So that's another good reason what we need to get fiber in there for its fermentation benefits.   Wendy  03:12 Fiber also catches things, it's kind of a clearing house, it helps pull harmful elements out of our body into the waste, maybe it's allergens or hormone byproducts, which was new to me in this recent research. Fiber also helps eliminate environmental toxins. So the fiber helps if you know there are some environmental toxins that we can't necessarily control, like neighbor's spraying Roundup and mosquito repellent and that sort of thing. I can't control what my neighbors do.

There are unexpected health issues post-menopause. In this latest episode of Navigating Nourishment, we speak candidly about our personal experiences with menopause. We acknowledge the lack of education our doctors are given in medical school and the lack of research on women’s health that has lead to the chaos women feel during this prominent time of life. As you know, hormone levels rapidly fluctuate, but you might not know that makes bloodwork almost useless. We emphasize the unique challenges of each individual’s experience and stress the importance of communication and understanding among women going through menopause. As always, we advocate for dialing in to our Five Foundations of Health. TRANSCRIPT (edited for readability) Debbie  00:15 It's about our take on what we know about the health and wellness industry and what, how to sort through it all. Because it's not only is it confusing, but it's misleading. And we want to help people out trying to understand what's going on with their health.   Wendy  00:32 We need to be more of an advocate for ourselves, we often give away the decision power to other people. And so we're here to coach people along and help them really take care of themselves. We're the person who knows our body best, right? Our doctors and our coaches and our chiropractors and acupuncturists don't know us better than we know ourselves. But they can help. As long as we're really good communicators.   Debbie  01:01 That's right. And that's how we help people out exactly.   Wendy  01:03 Specifically for this podcast, we want to make sure everyone knows we're not doctors, we don't diagnose, treat or cure, we are here to have a conversation with people about their health.   Debbie  01:17 And a lot of it is our own interest in it because of what's going on with our own health and our clients health. So we come to you with real anecdotal stuff. But again, we're not. We're not doctors. So whatever information we have, we want you to be curious about and to check it out on your own as well. So you came in this morning, Wendy, not feeling so great. And this isn't the first time in the last few weeks. It's been a couple of times, at least   Wendy  01:47 I had a really bad migraine and now I've got a migraine hangover. I got off the phone with a client and bam, it hit me out of the blue. No warning. And it was a tough sleep for me last night. And it's still kind of lingering. I'm asking myself, Why is this happening again?   Debbie  02:13 I've been saying that all the time that I have a whole list of odd little things that have been happening, having to do with my hands hurting, having trigger finger, having higher cholesterol and blood pressure numbers, weird things. Considering all the practices that I do in my life – I’m fit, I eat really nourishing foods. I have low stress. I'm doing all the things that I can do to support my health. And you wouldn't know it by what's going on in my body right now.   Wendy  02:48 Similar here - my heart rate is sky high when I run, which is really disconcerting – but only sometimes. And I've got these cramps that are just like, out of the blue. I'll just be sitting there or I'll be walking and I'll get this random cramp. And it's just, it's unusual.   Debbie  03:09 It is very disconcerting. And it's frustrating. You know what, nobody told us!!! Nobody told us that this is so normal for being postmenopausal.   Wendy  03:24 Post menopause is a big subject and we've been diving into different research, reading new books and trying to get to know ourselves a little bit better. Trying to understand where the brain fog and frustration is coming from and just not completely feeling like ourselves.   Debbie  03:48 Exactly. There is a lack of menopause training in medical school, for sure. And there's a lack of research done on menopause. I mean, the numbers are insane.

In this Navigating Nourishment Podcast, Debbie and Wendy discuss the essential elements for a nourishing summer. They emphasize the importance of connecting with nature, practicing mindfulness, and prioritizing self-care through activities like napping, movement, and socializing. Debbie highlights the natural cravings for sweets during the summer and suggests replacing them with fresh fruits from local farmers markets. Wendy stresses the significance of sleep in the longer days and shorter nights and provides a practical tip for improving sleep quality. Transcript Debbie  0:06   We are health and wellness coaches and we wanted to kick off this podcast, saying that coaches are a little bit different than, say, your doctor, or nutritionist who tells you what to do - we offer prescriptive.    Wendy: 0:23  We work hand in hand with you, and really sit down and look at your entire life and see where you could make mini tweaks to get to feeling better. Because we want to live a really long life. And we want the vitality to go along with it!   Debbie  0:42   Definitely. And one of the biggest things we do as coaches is: we're your accountability coaches. And that's where people really have struggles, because everybody knows what to do for the most part, and they know they need new habits or to get rid of old habits. Having someone that you have as an accountability person is wonderful. How do we do it!? We use our Five Foundations of Health. And today, we're going to be talking about Summer Tips paired with our Five Foundations.    Wendy  1:20   At the time of this recording, we have just celebrated the summer solstice - the longest day of the year. And so we wanted to frame this podcast around very specific tips for the summer.  Nutrition and Sweet Cravings Debbie  1:37   Our first foundation is Nutrition. We want to talk about your sweet cravings in the summer.    Wendy  1:45   I know I have them and it's natural to have them.    Debbie  2:06   We often go towards things like iced coffees with a lot of stuff in them. Or ice cream, for example. And it's not that we don't eat those ourselves. We love them.   Wendy  2:07   And there are tons of fruits now that are just popping like crazy. We just got through strawberry season and now we are in blueberry season - and we're headed into stone fruit season soon.   Debbie  2:20   The whole reason we crave sweets is because we need energy. And we need our most energy in the summertime because we're so active, and there's so many things to do. And our days are long, and we need extra energy to get through these long days to be productive. So we crave sweets a lot in the summertime. Fruits are essentially what we crave. So we want you to think about that the next time ice cream pops into your mind. Maybe you can grab a handful of blueberries and see how that makes you feel.    Wendy  2:55   Play around. Get curious.    Debbie  2:59   And check out your farmer’s markets because they're going to have the most local and the most fresh fruits available. Oh, I'm so excited for this ongoing fruit season in the summer. It's like it's almost too much! NJ Farmer’s Market Guide  Wendy  3:12   It is! We have a family tradition to go blueberry picking and we go really early in the morning. You're out there with all the birds and everything. And every now and then one pops in your mouth while you're out there.   Debbie  3:30   Yeah, definitely. Here is our local, favorite blueberry picking place: Emery’s Farm https://emerysfarm.com/   Wendy  3:37   Our second foundation of the Five Foundations of Health is Sleep.   Sleep - mask up   Debbie  3:42   Yes. Sleep. It's ever elusive to so many people.    Wendy  3:47   Yes it is. And like all of our Foundations, we want to bring awareness. For this particular one, we wanted to give a very specific and practical tip. 

https://nourishcoaches.com/wp-content/uploads/2024/06/Whats-100-Calories.mp3 This podcast was inspired by clients asking us: "Are 100 calorie snack foods ok to eat?" It got us thinking - What makes up 100 calories of snack food?  Here is our answer. In this Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of prioritizing nutrient-dense snacks for sustainable health. Debbie highlights the manipulation of taste buds by the processed food industry, leading to false cravings. Wendy emphasized the importance of choosing snacks that provide a good balance of nutrients. They compared and contrasted various snack options, including blueberries, radishes, and cheese, and encouraged listeners to prioritize whole, nutrient-dense foods for optimal well-being. Transcript Debbie  0:01   I was out and about the other day, and I overheard a conversation - a couple of women talking about calories. They were talking about choosing between a couple of different foods because one had more calories, and one had less calories.  The foods that they were talking about, to me were not the most nutritious choices. And it made me think about how people focus on calories without thinking about the difference between one calorie means next to another kind of calorie.   Wendy  1:17   We've been trained to talk about all food being equal, and it's just about calories in and calories out - as an energy expenditure, and it's so much more rich and nuanced. And this, I think, is where a lot of the confusion and difficulty comes with people and we want to simplify it by sharing some really interesting data.   Debbie  1:45   Exactly. In talking about the different foods that are of the same amount of calories, you can get very different effects in your body. And and it doesn't come down to losing or gaining weight necessarily, because what happens in your body is so different when you eat one thing next to another one. Wendy and Debbie discuss the nutrient density of different foods, highlighting the difference between 100 calories of real food versus ultra-processed foods. Wendy  2:18   Absolutely. Some foods are more easily broken down. The calories in their whole food form act differently once they're broken down inside our body. So there are so many layers to how our body absorbs and processes foods. That's where the confusion is. So let's come back to what is nutrient dense. What gives your body the language and the fuel and the energy to turn it into the skin and blood and energy. We are walking food.   Debbie  2:53   We are what we eat. And besides that, 100 calories of one food versus another one can fill you up and make you feel satisfied and make you feel really good. And another 100 calories keeps you jonesing for something else 20 minutes later because it didn't fulfill any nutrition needs. Different foods can provide varying levels of satisfaction and nutrition, despite having the same number of calories. Wendy  2:53   Satisfaction - is one of the big things we want to talk about today.  Satisfaction in the palate, like on our tongue has been manipulated so much by highly processed food industry, that our dopamine receptors are all firing with this false food.   Debbie  3:39   Our taste buds had been hijacked. We have a podcast about that very sadly.   Wendy  3:43   So we don't know what an apple really tastes like anymore. And so some of the calories we're going to talk about, they might make us tick, give us some sort of happiness via the taste, but it gives us no energy. It gives us no strength. And it's just empty calories.   Debbie  4:15   So let's just start with our little list of 10 or 11 things, right? We   Wendy  4:22   We're kind of doing a comparison with this list. We aren't demonizing any of these foods or making any of them a halo food. We are simply bringing awareness to what 100 calories looks like in food.

Debbie and Wendy share their strategies for tackling clutter in a mindful and intentional way. Debbie emphasizes starting small, dedicating five minutes a day to organizing, and promising oneself a win. Wendy highlights the importance of having an accountability partner and taking small steps towards a goal. Both agreed that letting go of unnecessary items can lead to a more organized and peaceful living space, and that clutter can contribute to anxiety. Transcript Debbie  00:39 It is spring as of this recording.   Wendy  00:43 And we have lots of clients talking about cleaning up.   Debbie  00:48 Yeah, cleaning up clutter, getting rid of stuff.   Wendy  00:54 Too much stuff truly causes anxiety. There's a direct connection with piles of stuff. And it might be wonderful stuff. It might be valuable stuff. It might be wonderful memories.  But stuff accumulated in corners and drawers and in closets can cause anxiety, it can really stress us out. When we're stressed, our hormones get all wonky, our metabolism gets all wonky.   Debbie  01:31 Let me step back for a moment, because this is such a natural human trait to collect stuff.  I always go back to our roots back in the day, 100,000 years ago, when we didn't have a lot of stuff. And so we had the urge to collect things that we needed to live and survive. That is built into our DNA and we still haven't evolved out of that. And so we end up with too much stuff. It's just this human nature to do it. And before we know it, we look around and we're like, How did we get here?   Wendy  02:09 We have a couple of clients who have inherited stuff from grandparents, and then parents, and it's hard to go through someone else's stuff, let alone your own. So when we're in the sandwich generations, you know, maybe the kids haven't left yet, and their rooms are still full of all their stuff. Maybe we have boxes of kids memorabilia, their arts and crafts projects, or their report cards and that sort of thing. I know, my mom and dad are doing a lot of purging themselves. And I got a box full of that material. And I was going through it. It really held some fond memories. So I took a couple pictures. And then I got the shredder out and it felt really good.   Debbie  03:03 And it may not only be stuff that other people gave you, I'm looking at my home office right now. It does cause me anxiety, because it's cluttered with a whole bunch of stuff. There are some things that were handed down to me, but most of it is things that I've accumulated over the years. Our generation is between worlds in that we used to do all things on paper. And we've moved so much stuff online or on the computer or virtual stuff that I don't know why I'm still holding on to so much paper. But it's there, there's so many things that I just need to let go of. It's a powerful practice to let go. And I think it's something that is always a message in my mind - in so many different areas, not just about stuff, but letting go. And it always always, always feels good.   Wendy  04:02 It does feel good. And I want to go back to these piles because you and I are wired a little bit the same way. I think it's really important this conversation between paper and computer. And I'm not going to get rid of my cookbooks. Right? I might purge a couple a year, right? For cookbooks, there's so much value in holding the paper copy. And so I'm bringing that up because I'm looking around my office and I have to make some decisions. I've got these cutouts from newspapers and from magazines. I'm like, Oh, that would be a good blog post or that would be good for a podcast. It's trying to discern what's valuable, what's not and what's practical, what's not. And there's a lot of decision making. You know, there could be some decision fatigue. Yeah, that's what feels overwhelming for me when I look at my office and all the accumulation of stuff.

It struck us as funny that day that one of our colleagues came in with an experience she had at a restaurant meal with friends recently. When she was talking about wellness with her friends and mentioning meditation practices, the woman declared that “meditation is dead,” meaning passe or not in style anymore. And though we laughed about the ridiculousness of it, it stuck with us.  Meditation dead? Is this how some people view meditation or any other nourishing wellness practice–as something that comes in as a trend and then goes away? Of course, there are trends that come and go, usually because they are of the ilk of quick fixes. Meditation, however, is here to stay.  The practice of it is older than history itself. Research indicates that it has served as a spiritual endeavor for humans since the dawn of our existence. In 2007, psychologist Matt J. Rossano suggested that rituals and meditation practices around campfires between 200,000 and 150,000 years ago played a crucial role in the evolution of human working memory. He posited that the act of "fire-gazing" not only rewired our brains but also enabled the emergence of symbolism and language, fundamentally shaping our humanity. So, in a way, meditation is in our DNA from ancestors past. In our latest podcast, we talk about our own practices of meditation and how it doesn’t really need to look or be a particular way. It takes many forms and that’s what makes it completely doable for everyone. We also mention The Wellness Hub and their weekly Wednesday meditation group open to everyone at our space in Red Bank. *Note: In the podcast Debbie makes an error in attributing a song lyric to Nirvana when it is the song "Machinehead" by Bush If you are interested in Meditating, Wendy is a teacher on the app Insight Timer. Find her Grounded with Wendy meditations here. Here’s the transcript: Wendy  00:33 It's spring, and it's glorious out right now. And everything is popping. The flowers are just kind of making me high a little bit. Debbie  00:40 Yeah, for sure. For spring does that it's so motivating. It's so, it's so cheerful, and it gets you wanting to do a whole bunch of stuff. Wendy  00:50 Just the whole idea of renewal and birth is just really beautiful. If we pay attention, or it can feel like complete chaos. Debbie  01:00 Yes, I mean, every transition of season feels a little chaotic. But I think that the spring one is especially chaotic, because I think we all feel like we need to be productive and get a bunch of things done. Wendy  01:11 Oh my gosh, yeah. And in the winter, we're a little bit more quiet. And just the darkness leads to a little bit more quiet. But the lighter nights, it's really like I'm still supposed to be doing something, right. So true. It's harder to wind down when it's laid out. Debbie  01:31 It is That's very true. And the thing about spring, too, is I think, including me, it's a time where you want to take on new things and take on new habits and say, Okay, this is a good time to start this. Wendy  01:44 And it is it is. Debbie  01:45 That's a great time to start. Yeah. Wendy  01:48 And we have one number one thing we wanted to talk about today as a habit to start, right. And it stems from a conversation we recently had with someone who claimed that meditation is dead. It's so passe, it's gone. It's over the trend is a trend gone. The trend of meditation is gone. Yeah. And we disagree completely. Debbie  02:12 Completely! It's funny, because, yeah, there are so many health trends; there's so many things that come, don't necessarily go, but they become popular for a little while. And then everybody tries it. And then it, you know, it doesn't get it, it kind of goes away from the scope of a lot of people. But there's a core of people that continue it. Yeah. And perhaps that's what's happened with meditation is that it got really popular again.

In this week's episode, we embark on a journey of timeless wisdom with the incredible Patrick Edward Ryan, a nonagenarian whose dedication to health and fitness offers a breath of fresh air in an age-obsessed society. At 90, Patrick's gym routine is not just a hobby; it's a testament to the boundless potential of embracing a healthier lifestyle at any stage in life. His stories, spanning from the soccer fields of his military days to the group exercise classes he enjoys now, prove that age truly is just a number. Patrick also emphasizes the importance of community and social connections, particularly evident in his involvement with the local YMCA. He works out maybe six days a week, where he’s almost always the only man and often the oldest man, and he forms a close-knit group known as the "spaghetti group." Additionally, we reflect on our experiences with aging, retirement, and finding fulfillment. We also explore topics such as sleep patterns, relationships with technology, the value of kindness and forgiveness, and the power of sincere compliments. Tune in to celebrate Patrick's resilience, vitality, and zest for life, offering valuable insights into aging gracefully and living a fulfilling, healthy life.   Watch the YouTube here.  

In this episode of "Navigating Nourishment," the hosts and guest Stephanie Bricken discuss her journey in creating a unique beverage called Seraphim. Stephanie shares her inspiration to create this non-alcoholic wellness tonic after experiencing negative effects from drinking wine. With a background in holistic health and a passion for creativity, she set out to develop a drink that would offer the same relaxing experience as wine without adverse effects. Seraphim is made from organic sour cherries, wild blueberries, and other botanicals like Rishi Mushroom, cinnamon, hibiscus, and cacao. These ingredients provide various health benefits, such as promoting sleep, boosting immunity, and improving gut health. Stephanie emphasizes the importance of using natural, organic ingredients and preserving the drink without any added sugars or preservatives. Stephanie's vision for Seraphim goes beyond just a drink – she aims to provide consumers with a holistic, mind-body-spirit experience that promotes overall well-being. With its unique blend of flavors and health benefits, Seraphim offers a refreshing alternative to traditional alcoholic beverages and sugary sodas, making it an ideal choice for those seeking a healthier lifestyle. Stephanie Bricken is the Founder of Seraphim Social Beverage, a woman-owned and certified member of the WBENC (Women’s Business Enterprise Council). Reach out to Stephanie www.seraphimsocialbev.com Watch on YouTube

In this episode, we dive into the all-too-common tale of the dieting carousel, where quick fixes and one-size-fits-all solutions dominate the weight loss narrative. This is where our expertise as nationally board-certified health and wellness coaches comes into play. We're not just about shedding pounds; we're about fostering a deep, personal transformation that honors the unique needs of each individual, helping them move towards genuine, long-lasting wellness and self-acceptance.   Watch on YouTube

Embark on a captivating journey through the enchanting realm of storytelling with Jennifer Chauhan of Project Write Now. In this episode, we dive into the world of writing and its transformative impact on personal growth and self-discovery. We went into the discussion on how yoga and writing intertwine to guide individuals through the labyrinth of emotions. We also celebrated the growth of Project Write Now as a sanctuary that reaches beyond writing, fostering a supportive community. PWN has continued to thrive even amid a pandemic, touching lives and weaving stories together. Join us in this ode to the written word's ability to mature and surprise us, mirroring the seasons of life. Jennifer Chauhan is a writer, educator, and co-founder/executive director of Project Write Now, a 501(c)(3) nonprofit transforming individuals, organizations, and communities through writing. For more than 30 years, she has worked as a professional writer and educator—as an educational journalist, as a writing instructor for foster youth in New York City, and as a public high school English/Creative Writing teacher. Her passion is giving people of all ages and backgrounds supportive spaces to explore their authentic selves through writing and sharing their stories. Jennifer also has a 200-hour trauma-informed, inclusive mindfulness, social emotional learning, and yoga teacher certification. She has an M.A. in English Education from Teachers College, Columbia University, and a B.A. in English and French from Villanova University. She lives in River Vale, New Jersey, with her family. Learn more about Projet Write Now: https://projectwritenow.org/   WATCH ON YOUTUBE

Join us as we proudly present our cookbook that promises to revolutionize your home cooking adventure. As we reminisce about the cherished "Nourish, a community-supported cookbook," we'll also unravel the meticulous craft of recipe development that's seasoned with the expertise of a professional chef and recipe creator. This episode is a trove of savory stories and wisdom, from the chemistry of combining flavors to the precise selection of ingredients that turns a simple meal into an orchestra of tastes. We'll share how humble nutmeg can be the underdog of your spice rack and how the leftover broth from canned beans can become the unsung protagonist of your next culinary masterpiece. We invite our fellow food enthusiasts to not only listen but also join the conversation, bringing your own epicurean epiphanies to our Navigating Nourishment community. Together, let's taste the joy in every dish, reduce waste, and elevate our everyday eating experiences. Watch on YouTube

In this episode, we are joined by Dr. Jeri Quirk as we transcend societal constraints and uncover the essence of personal growth through self-motivated decisions. She guides us away from a life of direction by others, and towards one that honors our inner wisdom. We talked about the pitfalls of a hierarchical society and how a simple shift in perspective leads to profound changes in our coaching practices, fostering a healthier, more genuine existence for ourselves and our clients. This episode uncovers the cathartic path to healing people-pleasing tendencies and the necessity of emotional expression for a balanced life. We share how embracing our inner child's voice can lead to genuine transformation, guiding you through practical exercises to foster introspection and mend the past's wounds.  Dr. Jeri Quirk founded the Jersey Shore Free School in Little Silver, NJ in 2009. Jeri is a practicing psychotherapist, and also an expert in Educational Leadership and  a vocal critic of traditional, coercive education. She’s an advocate of self-guided learning and holistic development through the Sudbury schooling model.  One of the primary reasons for sharing Jeri’s wisdom with OUR Nourish community is because she helps people to explore shifting from external to internal motivation in personal decisions. This philosophy resonated so much with me that it has become a vital part of our coaching. We clearly see the damage of our society’s focus on the top down external motivation in the struggles we all have to tune into ourselves for answers about our health and wellness. To learn more visit: Jerseyshorefreeschool.org Watch on YouTube ***We are collecting names for people interested in group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Embrace the power of transformation as we guide you through a seven-day journey toward sustainable health habits. Forget about fleeting resolutions and embrace small, impactful lifestyle changes that stick. This episode unwraps our five foundations of health—nutrition, sleep, movement, mindset, and connection—complete with daily challenges designed to seamlessly integrate into your life. We're not just your coaches; we're your cheerleaders, offering encouragement and personalized guidance through each step, ensuring that this new year truly marks the beginning of a healthier, happier you.   ***Are you interested in group coaching? If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Ever wondered why New Year’s resolutions, packed with high expectations, often crumble mere weeks into the year? As National Board Certified Health and Wellness Coaches, we rolled up our sleeves and dug deep into the root of this common struggle. Join us as we journey through the labyrinth of self-imposed pressures, guilt traps, and self-sabotage that come with setting lofty resolutions. We unravel the life-altering power of setting achievable goals and establishing a pattern for success, proving that resolutions aren’t confined to the turn of the year. Join us as we discover the strategies to keep you on track and motivated year-round, not just when the calendar flips to January 1st.   Watch on YouTube   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Are you feeling overwhelmed by the chaos? Are you longing for a dose of focus and consistency in your life? We've got you covered. In this episode, we talk about strategies to help you cut through the clamor and find your focus, providing insights on the importance of being present, staying aware, and identifying what's truly crucial in the midst of the whirlwind. And let's not forget the little miracles like Magic Mind, a daily shot that has become our secret weapon in maintaining focus. We'll share how this powerful concoction, supplemented with the adaptogenic herb ashwagandha, has boosted our memory and sustained our energy levels like never before. Watch on YouTube   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Craving some culinary inspiration? Join us as we dive into an in-depth conversation with Chef Casey Pesce, the culinary mastermind behind two of Monmouth County's most beloved restaurants. With his Italian background and passion for quality cuisine, Casey will make you rethink your approach to food and hospitality. Casey opens up about his journey in the culinary world, the profound influence of his family's gatherings, and how his Italian roots have shaped his cooking style. We get a taste of his commitment to the farm-to-table concept and how seasonality is crucial to his menu. Featuring Casey's "back to basics" approach to cooking, this episode is packed with insights about his dedication to quality ingredients and his ability to create simple yet soulful meals. He talks about his exciting plans for a garden dinner and Thanksgiving catering. So, gather your foodie friends, tune in, and let Casey's infectious love for nourishing, flavorful food inspire you.   Reach out!  http://www.djeetcatering.com/our-story https://www.applestreetkitchen.com/   Watch on YouTube:   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Get ready to revamp your health and fitness routine as we sit down with Dr. Dana Fallon. He is a N.A.S.M. Certified Personal Trainer and N.A.S.M. Wellness Coach. He also has an impressive repertoire in dentistry, sports medicine, nutrition, and coaching; Fallon shares invaluable insights into the role of muscle and movement in our overall health and well-being. We unravel the repercussions of our modern sedentary lifestyle and highlight the potential of integrating activities like rucking into our fitness regimen. We wrap up with a discussion on the myriad benefits of exercise for brain health and the importance of prioritizing muscle care. Let the foresight of Coach Dana Fallon motivate you to take charge of your health and fitness goals today! Watch on YouTube:     ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Do you ever feel like you're just spinning your wheels, trapped in a cycle of anxiety, forgetfulness, and overwhelm? We've been there and are here to share how we found our footing again. By implementing grounding strategies, we improved our mental and physical health and discovered a deeper connection with ourselves and the world around us. Forget the scatteredness; we're inviting you on a journey to find balance, focus, and a healthier way of living. Together, we'll create a lifestyle centered on grounding–one that fosters focus, calm, and wellness. If you want to watch on YouTube:     ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

When we get too attached to labels and identify so strongly with an idea, person, or concept, we can become rigid and can lose connection with our body. In this episode, we talk about veganism—challenging the misconceptions and stigma associated with this lifestyle choice. We explore how societal labels, from vegan to gluten-free, keto, and paleo, can sometimes limit our understanding and experience of what truly nourishes us. You'll see that the real focus shouldn't be on whether food is vegan, gluten-free, keto, or paleo but on how it makes you feel.  If you want to watch on YouTube: ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

In this week’s episode, we are joined by Teri Murray, the extraordinary woman with an extraordinary journey of self-discovery and transformation. She shares her unplanned, transformative adventure to walk five miles daily for 1000 days. What began as a means to clear her mind during the pandemic lockdown soon turned into an unwavering commitment to personal growth and resilience. Her journey didn't just end with her; it created a ripple effect, inspiring others to take a step towards their goals. We dive deeper into the power of community support and the positive influence of daily walking on mental health. So, get ready to be amazed by Teri's extraordinary journey, a testament to the fact that sometimes, the most powerful transformations begin with the simplest of steps. Who is Teri Murray: Teri's relationship with health and fitness has oscillated drastically over her lifetime. She has gone from working out 3 times a day, teaching Yoga and Spin classes, and being in the best shape of her life to not working out, feeling depressed, eating and drinking more than she should, and being in the worst shape of her life.  But the change happened for Teri in the summer of 2020, during Covid, when she started a daily 5-mile walk to clear her mind from a break-up. That was it; she doesn't think she will ever go back. Not only did she get over the guy, but she lost 10 lbs, started to have non-stop energy, and began to crave healthier and healthier foods. She's in the best shape of her life and mentally in such a great space; she knows it's from her walk. Teri's daily walk has evolved into a streak of over 2 years, 775 days straight, and has COMPLETELY changed her life. Through it, she has inspired those around her who witnessed her journey, inspiring dozens of friends who have started a daily walk or committed to healthier changes. And THAT has inspired HER to keep this going and continue to inspire and motivate others. Web: https://www.terimurray.com/ If you want to watch on YouTube:   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Ever thought you could navigate your health journey solo? Are you convinced that being a health enthusiast with access to online information means you have it all figured out? Consider this: there's a lot of room for growth, and reaching your unique potential might be easier with a health coach. This episode explores why you might think you don't need a health coach and unravels these misconceptions. From the vast array of free but potentially misleading information available online to the belief that being health-conscious is enough, we break it all down.    Join us as we provide details of a free consultation, where you can get a taste of what we offer as health coaches. We also invite you to our private Facebook group, where you can access more resources and a supportive community. Tune in to this episode of Navigating Nourishment and discover how a health coach can make all the difference in your journey to a healthier you!   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Master the art of presence, and tap into the profound power it holds to transform your everyday life. Whether it's a sweltering summer or a frosty winter, every moment has a special charm, and we're here to help you harness it. We share three unique techniques to enhance your awareness and deeply appreciate the present moment. We invite you to join us in our Facebook community, 'Navigating Nourishment,' where we continue the conversation about practicing presence in life. Don't miss out on this enlightening conversation!   If you want to watch on YouTube:   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Ever wondered why you feel so drained after a good sweat? Do you race to gulp down a bottle of Gatorade because you've been told it replenishes your electrolytes? Hold on, because we're about to debunk some common myths about electrolyte-replenishing sports drinks. In this episode, we delve right into the electrically-charged world of electrolytes, throwing light on their role in everything from our brain function to our heart health. Tune in for more enlightening conversations about real people, real food, and real life on Nourish Noshes. Here is our favorite DIY electrolyte drink.   ***We are collecting names for people interested in group coaching. If you are interested – and you can be from anywhere in the world – we encourage you let us know here. ***  

What if healthcare could shift from a reactive to a proactive approach? Dr. Erik, the founder of TrueMotion Physical Therapy, has made it his mission to spearhead this transformative movement, especially during a pandemic. His unique, patient-focused approach is revolutionizing the world of physical therapy. We venture into the journey of how he set up his practice, confronting and conquering the business-centric mindset that dominates the healthcare industry. We also talk about wellness, treating the whole person, and all the modalities he uses in his practice to help people heal and restore. Tune in for an episode that’s sure to challenge your views on healthcare and wellness. If you want to watch on YouTube: Dr. Erik is a native of NY state, and after attending undergraduate and graduate school in PA, he met his wife and settled in NJ. He has enjoyed a 10-year career in outpatient physical therapy. During this time, he has had the privilege to devote his focus on patient care, specialization, and mentoring and teaching other physical therapists. He is the only practicing Fellow in Orthopedics and Manual Therapy in Monmouth county and one of only 30 fellows in NJ. Dr. Erik has been recognized as a NJ Top Doc in Physical Therapy since 2016.   Learn more about Dr. Erik Hums at https://trumotionpt.com/   ***We are collecting names for people interested in a fall group coaching. If you are interested - and you can be from anywhere in the world - we encourage you let us know here. ***

Ready to challenge the status quo? What if the real luxury wasn't fancy handbags, sports cars, or lavish vacations but rather your health? We're here to disrupt the narrative and argue that self-care isn't self-indulgence - it's a full-time job. And it's not just about diet and exercise. We dive into the five foundations of health and how focusing on them can yield not only physical wellness but also form meaningful relationships with ourselves, our loved ones, and our communities. We boldly question the healthcare model and diet culture in the U.S., calling for a revolution in how we view and invest in our health. As health and wellness coaches, we don't just tell you what to eat. We guide you to unlock a resilient, strong world and provide you with the energy to keep up with your younger counterparts. Whether it's one-on-one, in groups or in workshops, we're here to support you on your journey to a healthier, happier life. Because it's time we redefined what luxury really means. Are you in?   If you want to watch on YouTube:

  Founder Jamie Giovinazzo of EatClean Bro. joins us today to talk about how he founded his company and what drove him into this business. By the way, we wanted to give a special congratulations to Jamie as EatClean Bro celebrates 10 years.  Do you REALLY know what’s in your takeout or prepared foods?  We lead busy lives.  We don’t always have the time or energy to cook.  We have full schedules.  Families are going in different directions with different schedules and eating at different times. It’s not always realistic to cook nourishing meals every night.  We have a solution for you! EatClean Bro is a Real food, local, convenient, no subscription is required and not too expensive, and full list of ingredients - we like the transparency.     Visit https://eatcleanbro.com/contact and use promo code Nourish10 to get 10% off! If you want to watch on YouTube:

In this podcast episode, hosts Wendy and Debbie delve into the concerning issue of infertility in America. Debbie shares her personal experience of struggling to conceive and being diagnosed with unexplained infertility. The conversation then takes a turn towards the presence of microplastics in our bodies and the potential link to infertility and other health problems. Wendy and Debbie stress the importance of raising awareness about plastic usage and its impact on the environment and human health. They suggest practical steps to reduce plastic consumption, such as avoiding single-use plastics and picking up plastic waste. The hosts emphasize the interconnectedness of hormones and overall well-being, encouraging listeners to prioritize their health and make positive changes. The episode concludes with an invitation to engage with Wendy and Debbie for further discussions on hormones and nutrition.   If you want to watch on YouTube:     Links mentioned: New York Times article “Our Way of Life is Poisoning Us” By Mark O’Connell Mr. O’Connell is the author, most recently, of “Notes From an Apocalypse: A Personal Journey to the End of the World and Back.” April 20, 2023   End Plastic Pollution (earthday.org) to find out your plastic footprint and download your toolkit to help with the plastic problem.