Explorez tous les épisodes du podcast Nourishing Nuggets
| Titre | Date | Durée | |
|---|---|---|---|
| Ep 182: nourishing yourself in the middle of "real life" | 16 Jun 2025 | 00:09:18 | |
Life can get messy and chaotic, and we often find ourselves thinking that we will start making changes and nourishing our bodies when things "calm down," when we have the perfect week, or when we are out of the messy season we find ourselves in.
BUT, when we prioritize nourishing our body, mind, and soul in the middle of the messy, that is when a lifestyle is built and consistency is born.
Today, we'll be chatting about 4 ways to nourish yourself in the middle of real-life, and how this is truly the secret behind lasting change and consistent habits that stick!
The Nourish your Mind mini-course is ready for you! Click HERE to purchase the guide and work through my mindset coaching method!
Nourished and Free resources:
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| Ep 181: why you *still* feel stuck and overwhelmed | 09 Jun 2025 | 00:12:14 | |
Today, we are chatting about why you still feel stuck even when you are hustling and feel like you are doing "all the things." Spoiler alert: you aren't lazy, you are overwhelmed, and your mindset needs some renewing and refreshing.
I hope this episode gives you the tools you need to start evaluating the load you are carrying and renewing your mind in order to start showing up with more peace and calm in your day! And remember to grab my mindset course below for more practical tips and tools to renew your mind and refresh your soul!
The Nourish your Mind mini-course is ready for you! Click HERE to purchase the guide and work through my mindset coaching method!
Nourished and Free resources:
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| Ep 172: a *very* personal update + current goals | 07 Apr 2025 | 00:22:59 | |
Grab a cup of coffee and get ready to catch up!
I'm sharing a very personal and unfiltered life update today, sharing about the different categories in my life and what God is teaching me along the way. I'll also be sharing some current goals and what I want to be working on as we enter the second quarter of 2025!
I hope this inspires you to set some goals to help you grow as well!
The Nourish your Mind mini-course is ready for you! Click HERE to purchase the guide and work through my mindset coaching method!
Nourished and Free resources:
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| Ep 82: questions to challenge your perfectionism | 18 Sep 2023 | 00:08:41 | |
Perfectionism is one of the biggest hurdles to success with any goals we have. Today, we'll be asking ourselves 3 questions (I recommend journaling through them!) to help us start shedding this identity that is holding us back and instead, step into consistency and progress with our health, habits, and goals! Because trust me, perfectionism is NOT the way to live a sustainable and healthy lifestyle. I hope you get so much out of this episode, and be sure to share it with a friend who may like it, too!
And if you need some more support or want to see if Nourished and Free coaching is for you, check out the links below for different ways to get started!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 81: how I lost weight after struggles with binge/emotional eating | 14 Sep 2023 | 00:09:02 | |
Today, I'm sharing a bit about my past and how I lost 45 lbs after decades of binge and emotional eating. If you struggle with food anxiety, emotional eating, or feel chaotic around food, know you are not alone and freedom is possible for you, too! In today's episode, I'm sharing some tools and mindset shifts I had to embrace in order to change my thoughts and habits from the inside-out.
And if you need some more support or want to see if Nourished and Free coaching is for you, check out the links below for different ways to get started!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 80: do calories matter and should you count them? | 11 Sep 2023 | 00:10:09 | |
Today, we're chatting all about calories! Do they matter, should we count them, and do we need to be in a deficit? I'm sure these are questions you've wondered, especially if you've been exposed to all the contradictory data on social media or your google searches.
Today, I'm sharing my take on calories as a dietitian and someone who has struggled with mindful eating, because it's not just about the science, but also how your mindset will be impacted by your relationship with food and your body.
We want to get healthy in a HEALTHY way, and I hope this episode will clarify calorie counting, and the different ways we can be more mindful of our food intake. Enjoy!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 79: how to not let a bad mood derail your day | 07 Sep 2023 | 00:07:39 | |
Today, we're chatting about being in a bad mood, which I'm sure we've all experienced in our lives, and tools to use to not let your funk ruin your day. For years, I let my emotions and moods dictate my day, but now I use these tools to help me still show up as the woman I desire to be even when a "hard day" comes along.
This isn't a perfect science of course, but at least it'll help you get one step closer to a stronger mindset to overcome these days!
I hope this episode will give you some ideas and tools that you can apply to your life, as well!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 78: starchy vs. non-starchy veggies | 04 Sep 2023 | 00:06:57 | |
We're breaking down the two types of vegetables today, starchy and non-starchy vegetables. We're talking about the differences between the two categories, what they each do, and how to incorporate them into your day!
If you want to learn more about the meal building method I use with my clients, access my free meal building guide HERE!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 77: self-care snippets for any woman | 31 Aug 2023 | 00:09:59 | |
We're talking all about self-care today (or what I also like to call soul-care) and how these little snippets and habits of checking in with ourselves can make a massive difference in our mindset and health. We don't need to overcomplicate it, but instead of escaping and distracting our way through stress, what would happen if we leaned in and we were actually kind to ourselves and tuned into our needs in a healthy way?
...and a great form of self care would be to invest in your health and join the Nourished and Free membership! The deadline to join is this Sunday, September 3rd, so click the link HERE for info and to enroll!
I hope this episode inspires you to create your own self-care snippets throughout the day too! And be sure to share this episode with anyone else who may benefit!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 76: what is the N+F membership? | 28 Aug 2023 | 00:07:06 | |
This episode is dedicated to one of my favorite ways to coach on the Nourished and Free method: the membership! Enrollment is open this week, and I thought it would be fun to run through who the membership is for, the benefits you'll experience, and why you should join the membership for September!
At only $37, this membership is value packed and a great way to commit to your goals and start nourishing your whole self: body, mind, and soul!
BECOME A MEMBER TODAY! The deadline to join for the month is September 3rd, so it's time to let go of the excuses and step into the freedom you desire! Link HERE to become a member!
And if you know anyone who would benefit from the membership and like to join it with you, send them this episode and have them join in with you! The more the merrier!
Other helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Access the FREE meal planning + prepping workshop HERE | |||
| Ep 75: what to do when you go off-track | 24 Aug 2023 | 00:07:17 | |
Falling "off track" is something that kills consistency, but also something that we need to re-define and let go of if we ever are going to reach our goals. Today, we're chatting about the three things to do if you find yourself always falling "off track" and how to end the cycle of self-sabotage!
Hope you enjoy this episode! And as always, if you're liking this podcast, please share it with friends and leave a rating + review! It helps so much for little podcasts like mine! :)
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Access the FREE meal planning + prepping workshop HERE | |||
| Ep 74: why you need to ”start” when it’s busy | 21 Aug 2023 | 00:07:16 | |
Today, I'm bringing tough-love Tveen for a message that I truly think will change the game in your consistency. I get messages weekly from women who want to start making healthy changes or want to sign up for my coaching or course, but say they want to wait until life "calms down" or they are less busy.
But what we don't realize is that how we show up in the busy or stressful times becomes our default, so today we are chatting about what we want our default to look like, why we can't control our circumstances, ways to anchor ourselves daily, and what to do if you've been "waiting" but never starting.
Hope you enjoy this episode! And as always, if you're liking this podcast, please share it with friends and leave a rating + review! It helps so much for little podcasts like mine! :)
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Access the FREE meal planning + prepping workshop HERE | |||
| Ep 73: 2 week no- IG update! | 17 Aug 2023 | 00:11:17 | |
Today, I'm giving y'all a little update on how I've been running my business and living life without Instagram. I've noticed so many changes in my time management, my moods and energy, how I handle home life, and how I'm running my business! So I just wanted to share a little update for you all!
Hope you enjoy this episode! And as always, if you're liking this podcast, please share it with friends and leave a rating + review! It helps so much for little podcasts like mine! :)
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Access the FREE meal planning + prepping workshop HERE | |||
| Ep 171: family update + Q&A with the hubby! | 31 Mar 2025 | 00:36:25 | |
My husband is back for today's episode! Grab a cup of coffee because it's a longer one, but we wanted to update you all on our family, Alex's first stem cell transplant, our girls/homeschooling, and we also answer some questions that were submitted a while back!
Hope you guys enjoy this very casual conversation! :)
The Nourish your Mind mini-course is ready for you! Click HERE to purchase the guide and work through my mindset coaching method!
Nourished and Free resources:
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| Ep 72: how I deal with my period, and you may not like it! | 14 Aug 2023 | 00:07:18 | |
WARNING: if period talk makes you cringe, just skip this episode!
But, this is a question I've been asked about a lot lately, and I wanted to share how I deal with "the time of the month" as far as my habits and nutrition choices go.
Spoiler alert: I mind-over-matter my way through it and I also don't use my cycle as an excuse, which I know may be different than anything else you've heard on this topic.
In this episode, I share about how I spent years using my period as an excuse to binge and overeat, and how now, I work with my body instead of against it to still care for its needs during my period, without excusing poor habits! Hopefully you get some inspiration from this episode and feel a little more empowered during your next "time of the month!"
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Access the FREE meal planning + prepping workshop HERE | |||
| Ep 71: how to set up for a thriving back to school season | 10 Aug 2023 | 00:05:50 | |
It's back to school season, which means a lot of us are juggling school supply lists, shopping, schedule changes, and getting back into good routines for ourselves and our kiddos! This can be a stressful time, but today we're chatting about 4 ways you can set yourself (and your family!) up for a thriving and healthy back to school season that you'll actually enjoy!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Access the FREE meal planning + prepping workshop HERE | |||
| Ep 70: energy drains vs. energy fountains + course special! | 07 Aug 2023 | 00:08:06 | |
Today's episode is all about self-care and what is actually an energy drain vs. an energy fountain. Meaning the things that we may think are relaxing or "self-care" for us are actually draining us of energy. We will also talk about things that give energy and provide an energy fountain to help us restore our energy and show up well for our life!
ALSO, don't forget that there is a special going on with the Nourished and Free course! As a back to school special, if you purchase the course between August 7th and August 9th and become a N+F student, you will get a FREE 30 minute session with me to use anytime within the next 4 weeks to strategize and help you implement the course materials! The course is a great way to get started learning about the four Nourished and Free pillars and applying them to your life to start meeting your goals in freedom and peace around food and your habits!
Purchase the N+F course HERE by midnight on August 9th to take advantage of the free session!
Other helpful links!
Book a one-time strategy session with me HERE 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Access the FREE meal plan + prep workshop HERE | |||
| Ep 69: why I’m off IG + August goals! | 03 Aug 2023 | 00:10:36 | |
Today, I'm sharing some reflections from July, goals for August, and why I'm on a little social media break! I hope this inspires you to also reflect on the month we just closed up and set some intentions for August, especially as so many of us get into back to school season!
Living aligned with my priorities is so important to me, which is why I decided to take a mini-break from creating content over on IG. BUT I will still be showing up for my clients, my membership ladies, and here on the podcast and also providing value to my email list! I'm not taking a business break by any means, just taking social media off my plate for now! :)
Scroll below to take advantage of my course, coaching, or any other Nourished and Free resources!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Get on my email list HERE | |||
| Ep 68: why you should avoid quick-fix diets | 31 Jul 2023 | 00:07:18 | |
Today's episode is one where I get real and honest with my take on quick fix diets and following temporary weight loss plans.
Whether it's a 21 day plan, a 6-week bootcamp, or you just want to drink shakes for a few weeks to lose weight quick, trust me when I say, these diets won't serve you and won't get you anywhere closer to your goals.
In this episode, we'll chat about why these quick-fix diets don't work and why you should steer clear of them, and also what you can do instead to have consistent and sustainable changes in your health and habits! Hope you enjoy this episode!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 67: 3 things to upgrade your habits + routines TODAY! | 27 Jul 2023 | 00:09:09 | |
Today is the last episode of our series on things you can do to grow in each Nourished and Free pillar TODAY. My goal with these episodes is to leave you with tangible action steps to help improve your nutrition, fitness, mindset, and habits and routines immediately after you finish listening!
In this episode, we are talking about 3 things you can do today to help upgrade your habits & routines! We talk about why routines bring freedom, ways to set habits that actually move the needle, and habit tricks to stay consistent such as triggers + pairing! This is a value-packed episode, so be sure to take notes so you can immediately apply what you learn!
If you want to dig deeper into these concepts, be sure to scroll down and purchase the Nourished and Free course! This 4 week course digs into each pillar of the N+F method and will help you get started and stick to your goals and habits!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 66: 3 things to improve your mindset TODAY! | 24 Jul 2023 | 00:08:32 | |
Today is the third episode of our series on things you can do to grow in each Nourished and Free pillar TODAY. My goal with these episodes is to leave you with tangible action steps to help improve your nutrition, fitness, mindset, and habits and routines immediately after you finish listening!
In this episode, we are talking about 3 things you can do today to help improve your mindset. The state of your mindset determines your overall success with any health and growth journey, and I hope you get a ton out of this episode!
If you want to dig deeper into these concepts, be sure to scroll down and purchase the Nourished and Free course! This 4 week course digs into each pillar of the N+F method and will help you get started and stick to your goals and habits!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 65: 3 things to help with your fitness TODAY! | 20 Jul 2023 | 00:07:15 | |
We are starting a new series giving you tangible action steps to take in each area of the Nourished and Free method, from nutrition, to fitness, to mindset, and ending with habits + routines!
Today we are talking about 3 things you can do today to help you get into a good consistent workout routine! These mindset shifts regarding working out, weight loss, and the many benefits of moving your body will help you start committing to a workout routine and reap all the benefits! Hope you enjoy!
If you want to dig deeper into these concepts, be sure to scroll down and purchase the Nourished and Free course! This 4 week course digs into each pillar of the N+F method and will help you get started and stick to your goals and habits!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 64: 3 things to help with your nutrition TODAY! | 17 Jul 2023 | 00:07:19 | |
We are starting a new series giving you tangible action steps to take in each area of the Nourished and Free method, from nutrition, to fitness, to mindset, and ending with habits + routines!
Today we are talking about 3 things you can do today to make nourishing food choices! I hope you enjoy and get a lot out of this episode and are inspired to take action!
If you want to dig deeper into these concepts, be sure to scroll down and purchase the Nourished and Free course! This 4 week course digs into each pillar of the N+F method and will help you get started and stick to your goals and habits!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 63: the whys and hows behind journaling | 13 Jul 2023 | 00:07:40 | |
This episode goes into the practice of journaling and the whys and hows behind why I have been journaling for most of my life! We'll chat about why journaling is so beneficial for our mental health and different methods to help you get started!
As usual, if you want to dig deeper into these concepts, be sure to scroll down and book a 1:1 call with me! We can get personal, set action steps, and help you get closer to your goals together!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 170: be the thermostat, not the thermometer | 24 Mar 2025 | 00:10:54 | |
Be the thermostat, not the thermometer! I think this is a powerful encouragement for anyone who is struggling with their attitude and the tone of their home.
This episode will go into what the difference is between setting the tone for your home versus reacting to the attitudes and stress around you. I also share some tangible steps that have helped me become a healthier thermostat for my home and family over the years. I pray you find this episode practical and helpful!
The Nourish your Mind mini-course is ready for you! Click HERE to purchase the guide and work through my mindset coaching method!
Nourished and Free resources:
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| Ep 62: if you feel jealous or impatient, listen to this! | 10 Jul 2023 | 00:06:53 | |
This episode goes deep into comparison, jealousy, and the work and intention it actually takes to reach your goals. We chat about an analogy I heard years ago which really drilled home the concept of stewardship and caring for our bodies, minds, and souls in a healthy and freeing way. I hope you take this dose of tough love with grace, because I am all about being honest with you while also giving you the tools to grow and empower yourself on this journey!
If you want to dig deeper into these concepts, be sure to scroll down and book a 1:1 call with me! We can get personal, set action steps, and help you get closer to your goals together!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 61: things I’ve learned as a mom | 06 Jul 2023 | 00:07:40 | |
Today, we're chatting about the things I have learned (and am still working on!) since becoming a mom. We are talking about setting the tone for your home, being proactive with your time, and so much more! We're chatting very candidly and casually today, and I hope this episode inspires you to continue to grow in whatever role and journey you are on!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 60: why perfection isn’t helping you | 03 Jul 2023 | 00:07:22 | |
This episode is on a highly-requested topic, all about perfection and why it may be holding you back from your goals. Some of us grew up thinking perfectionism was a great trait to have, but as I've grown older and wiser (lol), I've realized that my perfectionistic tendencies actually sabotaged my progress in so many areas of my life, including my health!
This episode will outline 3 ways I've been working through overcoming perfection, and I hope they help you too!
If you want to dig deeper into these concepts, be sure to scroll down and book a 1:1 call with me! We can get personal, set action steps, and help you get closer to your goals together!
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE | |||
| Ep 59: 3 reasons why you lack consistency | 29 Jun 2023 | 00:08:55 | |
There is a mindset behind consistency, and after over 8 years of coaching women and working with so many on their health and mindset goals, I've boiled it down to three main reasons you may be lacking consistency in your life.
Consistency is simple sticking to a habit or intention long enough to see results, but so many of us give up before the good part! We'll be chatting about why that is and strategies to help you get more consistent today!
And like I mentioned in the episode, if you want to start taking your brain and mindset more seriously, book a one time strategy call with me below and we can get started together! I promise you, it'll be worth it! :)
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow and DM me on IG HERE Join the free Facebook community HERE | |||
| Ep 58: how working on my brain health blessed my family | 26 Jun 2023 | 00:07:36 | |
Today's episode is my personal story of hitting rock bottom as a new mom and knowing I needed to focus on my brain and mind, more than just the number on the scale. I'm sharing how working on my own brain health and being able to manage symptoms of anxiety and depression helped me show up better for my family and turned out to be a true blessing for all of us!
And like I mentioned in the episode, if you want to start taking your brain and mindset more seriously, book a one time strategy call with me below and we can get started together! I promise you, it'll be worth it! :)
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 57: what’s it worth to you? | 22 Jun 2023 | 00:06:34 | |
We're back with another tough-love episode that is heavy on the love, because as always, I'm rooting for you to reach your goals! Today we are talking about what is "worth it" to you, and how eating and taking care of our health for our future self is SUCH a powerful mindset to be in.
Sometimes we make choices in the moment that end up not being worth the consequences. Once we get clear on what is "worth it" to us in the context of still reaching our goals, we will have so much more consistency and success on our health journey. Hope this episode blesses you, and as always, thank you for listening!
And like I mentioned in the episode, if you want to start taking your brain and mindset more seriously, book a one time strategy call with me below and we can get started together! I promise you, it'll be worth it! :)
Helpful links!
Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 56: 3 ways I’m currently managing my stress | 19 Jun 2023 | 00:08:17 | |
Today we are chatting about 3 ways I'm currently managing my stress in a season with littles at home, having a business, and all the other things my family is involved in. Life can be stressful, but how we respond to it and manage our time and energy can be huge tools to help us thrive vs. barely survive! I hope you find this episode helpful and applicable to whatever season of life you find yourself in!
Helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 55: why fiber is so important! | 15 Jun 2023 | 00:07:02 | |
Fiber does more for us than just keep us regular! Today, we are diving deep into the fiber topic, discussing the different types, why they are beneficial, and how to incorporate them into your diet! Hope this episode is informative!
And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even apply for higher-level 1:1 coaching to start implementing these tools and making changes in your life and habits!
Other helpful links! Purchase my Sourdough class HERE Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 54: stop talking yourself out of it! | 12 Jun 2023 | 00:06:36 | |
Today's episode is a bit of tough love and a whole lotta truth. Most of us know the feeling of talking ourselves out of our goals and the habits we desire, constantly "falling off track" and self-sabotaging our progress. But how would things change if we used that same effort to talk ourselves INTO the follow through and staying consistent. This episode digs deep into this mindset shift and I hope it blesses you today!
And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even apply for higher-level 1:1 coaching to start implementing these tools and making changes in your life and habits!
Other helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 53: food is NOT just a scale-mover | 08 Jun 2023 | 00:06:50 | |
Today we are talking about how to STOP viewing food as just a mechanism for the scale to go up or down. Food is so much more than the calories we get from it, and I really encourage us all to start looking at food as a powerful tool for how to feel better and to nourish our body, mind, and soul with! Hope you enjoy this episode!
And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even apply for higher-level 1:1 coaching to start implementing these tools and making changes in your life and habits!
Other helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 169: how to flip the script | 17 Mar 2025 | 00:08:09 | |
Today, we are going to talk about flipping the script and having a healthier focus when it comes to our circumstances. Our circumstances and life season can be tough, but what we focus on truly impacts how we respond to these trials and hardships! I hope you get encouraged by this episode, my friend! Thank you for listening!
The Nourish your Mind mini-course is ready for you! Click HERE to purchase the guide and work through my mindset coaching method!
Nourished and Free resources:
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| Ep 52: the vicious cycle of emotional eating | 05 Jun 2023 | 00:07:49 | |
Today we are talking about the cycle of stress and emotional eating that so many of us find ourselves in. If you struggle with feeling anxiety or stress, turning to food for comfort, and then wondering why you feel even worse, making you turn back to food...you may gain some insight from this episode!
And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even apply for higher-level 1:1 coaching to start implementing these tools and making changes in your life and habits!
Other helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 51: 4 nutrient-dense foods to add to your day! | 01 Jun 2023 | 00:07:08 | |
Today we are going to talk about 4 foods/food groups to start adding to your plate and to your day! We are all about addition-nutrition here at Nourished and Free, and I really want all my listeners to take this approach when you are eating for your body, mind, and soul.
Even if you want to be more intentional with your nutrition, starting with the addition of these foods will already help you start feeling better before you even start cutting things out of your life! Hope you enjoy!
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 50: how to eat carbs and still reach your goals | 29 May 2023 | 00:07:43 | |
Welcome to the 50th episode! And today we are chatting all about carbs, how to incorporate them into a brain-healthy lifestyle that will still help you reach your mental and physical health goals! The foods we eat and the way we eat them can really dictate how we feel, so we are going to go through some practical ways today to build meals (including carbs!) in a way that still will help you reach your goals!
RESEARCH CALLS! Like I mentioned in the episode, I am still conducting FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning nutritional strategies to manage their symptoms and improve their mental health. If you are interested, book a call with me HERE! **These calls will be about 20-30 minutes long, I'll ask you a few questions, and then I will send you a $5 Starbucks as a thank you and a coffee on me! (This is NOT a sales call!)
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 49: 3 ways to improve your gut health, and why it matters | 25 May 2023 | 00:09:27 | |
Have you heard the saying that your gut is your second brain? Well, it's true! In today's episode we are going to talk about the power of your gut, how much it actually impacts your health, and 3 ways you can improve your gut health today! Hope you enjoy!
RESEARCH CALLS! Like I mentioned in the episode, I am still conducting FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning nutritional strategies to manage their symptoms and improve their mental health. If you are interested, book a call with me HERE! **These calls will be about 20-30 minutes long, I'll ask you a few questions, and then I will send you a $5 Starbucks as a thank you and a coffee on me! (This is NOT a sales call!)
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 48: comfort foods vs. emotional eating | 22 May 2023 | 00:08:19 | |
In today's episode, we are going over the differences between comfort foods and emotional eating, and here's a spoiler, it's mostly about your mindset and attitude towards what you are eating! We go over when it's mindful to enjoy a comfort food vs. when we cross into chaotic eating mode and it can actually make us feel worse. We will also dig into the mental health components of using food to soothe ourselves. I hope this episode is helpful for you, and be sure to share with a friend if it is!
RESEARCH CALLS! Like I mentioned in the episode, I am still conducting FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning nutritional strategies to manage their symptoms and improve their mental health. If you are interested, book a call with me HERE! **These calls will be about 20-30 minutes long, I'll ask you a few questions, and then I will send you a $5 Starbucks as a thank you and a coffee on me! (This is NOT a sales call!)
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 47: a simple hack to boost your mood TODAY | 18 May 2023 | 00:06:22 | |
Today's episode is all about a simple hack you can use to boost your mood and mental health. Yes, we are chatting about protein again, because it is such an important macronutrient, not only to keep us full and satisfied, but also to support our mental health and the production of feel-good neurotransmitters. This episode talks about ways to include protein in your day to day life to make sure you are supporting your brain health...hope you enjoy!
RESEARCH CALLS! Like I mentioned in the episode, I am opening up some spots in May to hop on some FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning nutritional strategies to manage their symptoms and improve their mental health. If you are interested, book a call with me HERE! **These calls will be about 20-30 minutes long, I'll ask you a few questions, and then I will send you a $5 Starbucks as a thank you and a coffee on me! (This is NOT a sales call!)
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 46: can we make healthy changes without being triggered? | 15 May 2023 | 00:08:49 | |
Have you ever wondered how it's possible to honor and steward your health well without getting obsessed or triggered by healthy eating? So often, we can feel like we have to choose one or the other, either eat healthy and be obsessed with it, or let go of all discipline and eat sugar all-day-every-day. Well, today we are going to talk about the 4 ways to ensure that you can make healthy changes in a HEALTHY way, without feeling triggered, overwhelmed, or obsessed with food. I hope you enjoy and get a lot out of this episode!
RESEARCH CALLS! Like I mentioned in the episode, I am opening up some spots in May to hop on some FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning nutritional strategies to manage their symptoms and improve their mental health. If you are interested, book a call with me HERE! **These calls will be about 20-30 minutes long, I'll ask you a few questions, and then I will send you a $5 Starbucks as a thank you and a coffee on me! (This is NOT a sales call!)
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 45: all about fruits and veggies! | 11 May 2023 | 00:09:47 | |
Welcome to the last segment of our food group series! Today we are chatting all about fruits and vegetables, which we all know are healthy for us, right?? But then WHY don't we eat enough of them? We'll chat all about the benefits of these foods and how to add them as a regular part of your meals and snacks. We'll also talk about how these foods help us have a more abundance-mindset when it comes to nutrition! I hope this episode inspires you to head to the store, grab some produce, and start adding more and more of these foods to your plate!
If you want to dig into these concepts further, book a call with me or apply for high-level 1:1 coaching to really experience the transformation that comes along with my signature Nourished and Free method! Links below!
RESEARCH CALLS! Like I mentioned in the episode, I am opening up some spots in May to hop on some FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning nutritional strategies to manage their symptoms and improve their mental health. If you are interested, book a call with me HERE! **These calls will be about 20-30 minutes long, I'll ask you a few questions, and then I will send you a $5 Starbucks as a thank you and a coffee on me! (This is NOT a sales call!)
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 44: all about fats! | 08 May 2023 | 00:08:28 | |
Welcome to part 3 of our food group series! Today we are chatting all about fat, one of those nutrients that maybe you grew up fearing, just like me. But once I started adding healthy fats to my meals and snacks, my health and relationship with food improved SO much. I hope you enjoy this episode and get SO much out of it! If you want to dig into these concepts further, book a call with me or apply for high-level 1:1 coaching to really experience the transformation that comes along with my signature Nourished and Free method! Links below!
RESEARCH CALLS! Like I mentioned in the episode, I am opening up some spots in May to hop on some FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning nutritional strategies to manage their symptoms and improve their mental health. If you are interested, book a call with me HERE! **These calls will be about 20-30 minutes long, I'll ask you a few questions, and then I will send you a $5 Starbucks as a thank you and a coffee on me! (This is NOT a sales call!)
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 43: all about protein! | 04 May 2023 | 00:08:31 | |
Welcome to part 2 of our food group series! Today we are chatting all about protein, why it can be your secret tool against emotional eating, can help you rebuild trust with your body again, and how to include protein with every meal! You'll gain so much from this episode and I hope it inspires you! If you want to dig into these concepts further, book a call with me or apply for high-level 1:1 coaching to really experience the transformation that comes along with my signature Nourished and Free method! Links below!
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 168: how "strict" should we be with our nutrition? | 10 Mar 2025 | 00:13:43 | |
Today, I'll be addressing another question I have been asked quite a bit in light of current events and conversations surrounding food and nutrition. I give my opinion on how to healthfully make changes for our families that are realistic and honor the goals we have, as well as the season you may find yourself in.
I also share how my husband and I are discussing these changes in real time, because it is possible to be healthy in a realistic and intentional way, without losing your mind! Even with all the overwhelming information out there, I hope this episode helps you sift through the changes you want to make and helps you approach them with a healthy mindset!
The Nourish your Mind mini course is ready for you! Click HERE to purchase the guide and work through my mindset coaching method!
Nourished and Free resources:
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| Ep 42: all about carbs! | 01 May 2023 | 00:08:25 | |
We are kicking off a 4-part series today all about the different food groups, how they serve your health, and ways to include them as a nourishing part of your plate! Today we will focus on carbs and review which foods are considered carbs, healthy blood sugar responses, how to not fear carbs, and ways to include them as part of a balanced and healthy plate! If you want to dig into these concepts further, book a call with me or apply for high-level 1:1 coaching to really experience the transformation that comes along with my signature Nourished and Free method! Links below!
Other helpful links! Book a one-time strategy call with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 41: taking ownership of your health | 27 Apr 2023 | 00:08:34 | |
Today's episode was inspired by a conversation I had with a fellow mom in line at Disneyland. She shared how she was stuck in a weight loss plateau, but also took incredible ownership of her journey vs. playing the "blame-game." I also share how I used to live in a victim mentality when it came to my eating habits, and how God has grown me to take ownership and feel more empowered in my journey. Tough-love Tveen comes out in today's episode, so brace yourself and embrace the challenge, because you may need to hear these truths, too!
Taking ownership of our health, home, and habits is a powerful shift you can make, and if you want more coaching on this, enroll in the Nourished and Free membership through the link below! The deadline to join is April 30th!
Join the Nourished and Free membership HERE! Check out the Nourished and Free Course HERE!
Other helpful links! Book a one-time strategy call with me HERE 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||
| Ep 40: why your environment matters | 24 Apr 2023 | 00:08:10 | |
Today's episode is all about how your environment is directly related to your mental state, which in turn impacts your health and habits. We go over why it's crucial to steward not just your health well, but also your home and environment, so that you are less stimulated and triggered and more likely to respond to life and situations the way you would like to.
This topic will also be the May coaching topic for the Nourished and Free membership, so if you want to dig into it more and cultivate a peaceful home for the Spring/Summer, enroll in the membership through the link below! The deadline to join is April 30th!
Join the Nourished and Free membership HERE! Check out the Nourished and Free Course HERE!
Other helpful links! Book a one-time strategy call with me HERE 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE | |||