Explorez tous les épisodes du podcast Real Food Stories
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101. Real Menopause Talk: A Conversation With My Husband Mark
11 Nov 2024
00:42:54
If you didn't listen to last week's episode (#100) where I talk to the men out there about menopause, take a listen!
Today, I went a bit rogue and decided to bring on my husband (and real-life man!) Mark Carey, to get his side of the menopause story.
Menopause isn't just a women's issue, but rather a shared journey that deeply impacts relationships. We unraveled this topic and offer a glimpse into menopause from a partner's perspective. Together, we explore how this life transition can reshape dynamics at home and work, and the surprising gaps in understanding that many face. Mark's candid reflections reveal the importance of education, empathy, and support, and how bridging the knowledge gap can improve relationships.
Our discussion takes a personal turn as we share our experiences navigating perimenopause to postmenopause, touching upon hormone replacement therapy's role in managing symptoms. We examine the societal pressures and emotional hurdles women face, especially amid aging in the spotlight. Mark sheds light on the challenges couples encounter during this phase, from changing metabolisms to communication breakdowns, and why men's understanding is crucial to fostering compassion and reducing misconceptions.
Open dialogues about menopause are more essential than ever, both at home and in professional settings. As an employment attorney, Mark sees his share of discrimination at work that might be attributed to women in menopause. At home, open communication can prevent unnecessary turmoil and promote empathy. We encourage men to be understanding listeners, emphasizing that even if they don't fully grasp the experience, their willingness to engage can strengthen relationships and create a more supportive environment for women undergoing this significant life transition.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
100. Confused About Menopause? Try Your Husband!
05 Nov 2024
00:35:43
For my 100TH EPISODE(!!) I am talking to the men out there :)
Menopause has proven to be confusing enough for women, what with the total lack of information from their doctors or their mothers.
If you are confused, try your husband or partner. They are even more in the dark.
In today's episode, I am talking to the men out there, who are in a relationship with a woman in midlife and the menopause transition. I am going to educate you and some "secrets" to what is going on during the menopause transition such as:
What exactly happens during menopause;
What about those mysterious symptoms she keeps talking about? And how can I help?
Physical and emotional ways to understand and help your intimacy;
How hormones rule a woman's world;
The #1 secret to being the most supportive guy out there.
Join me as I break the silence around menopause, exploring its stages from perimenopause and the critical role of informed partners. This episode promises to equip you with the knowledge to strengthen your relationships during this natural transition.
This episode underscores the significance of being a supportive partner, emphasizing how shared changes can enhance the well-being for both of you.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
91. Setting Healthy Boundaries for Ultimate Self-Care with Susie Pettit
23 Jul 2024
00:40:55
Asserting your needs without feeling selfish? Join us as we sit down with Susie Pettit, life coach and host of the Love Your Life Show, who opens up about her journey from a codependent upbringing to mastering the art of setting healthy boundaries. Susie provides invaluable insights into how prioritizing self-care can combat perfectionism and people-pleasing habits, which often lead to emotional burnout. With her personal story she shares the transformative power of boundarie setting in achieving greater happiness and well-being.
Gain practical, mindfulness-based cognitive tools to help you redefine how you approach relationships and self-care. Susie shares strategies to maintain internal boundaries, such as daily exercise and abstaining from alcohol, amidst societal pressures. Learn how to focus on your behavior rather than trying to control others, fostering unconditional love without unconditional tolerance. Through community support and nervous system healing, Susie highlights the importance of overcoming the fear of setting boundaries.
We also explore the complexities of balancing empathy and assertiveness, especially in social settings where your choices may make others uncomfortable. Susie offers practical tips for reinforcing personal decisions and prioritizing self-care over external approval.
Finally, discover the benefits of the Love Your Life School, an online membership platform dedicated to women over 40, offering live coaching and classes to enhance emotional intelligence and tackle core issues like people-pleasing.
For more details, visit Susie at smbwell.com or follow on Instagram at smbwellness.
Mentioned in the Episode Grab Susie's quiz on codependency HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
1. Searching For Food Happiness
24 May 2022
00:23:18
Welcome to the first episode and introduction of Real Food Stories! I am your host, storyteller, chef, and nutritionist Heather Carey. In this debut episode you will:
find out why the importance of owning your food stories matters;
get to know Heather and realize why she is qualified to talk about food, health, and nutrition
discover how women came to be so confused and disenchanted with something we need to be with daily - real, nourishing food;
hear the first part of Heather's story, when food was actually fun;
Stay in the loop! Go to www.heathercarey.com to stay on the list and grab the Real Antiinflammatory Food Guide today.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
90. Unlocking the Secrets of the Mediterranean Diet with Stavros Mastrogiannis
17 Jul 2024
00:42:49
What if the secret to a longer, healthier life was hidden in the past? Join me as I uncover the wisdom of the Mediterranean diet with our guest, Stavros Mastrogiannis, a 29-year veteran in the weight loss field and founder of the Stavros Method. With his rich upbringing in Greece during the ‘70s and ‘80s, Stavros shares how natural, unintentional healthy eating habits contributed to the exceptional health and longevity of the Greek people. From the cultural practice of not snacking to the importance of a light dinner, Stavros provides valuable insights that starkly contrast with modern Western dietary practices.
Stavros reflects on how the traditional Greek diet, rich in home-raised meat, unpasteurized milk, olive oil, and vegetables, played a crucial role in the well-being of his community. He emphasizes the significance of eating slowly and mindfully, making meals an event rather than a hurried task. We also recall the nostalgic shift from occasional junk food treats to everyday indulgences and discuss the powerful impact fasting practices once had on maintaining health.
Stavros shares practical advice on adopting healthy behaviors one step at a time, ensuring long-term success. Drawing parallels to insights from “The Blue Zones,” we discuss the common healthy habits across different regions. Tune in to learn how you can enjoy your meals more and live a healthier, more fulfilling life.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
89. Menopause Myths, Looking For Red Flags, and My Upcoming Course
10 Jul 2024
00:23:58
Can understanding nutrition science truly simplify your life and help you navigate menopause myths? Tune into our latest episode of Real Food Stories, where we break down the evolution of nutrition science from its inception in the early 1900s to the present day.
Discover why evidence-based research should be your go-to over trendy diets and how simplicity in food choices is often the key to better health outcomes.
Menopause doesn't have to mean inevitable weight gain or endless hormone-balancing acts. We bust through these common myths and offer actionable advice on maintaining a healthy lifestyle through diet, exercise, and stress management. Learn to identify credible sources and avoid the pitfalls of misleading menopause information.
Plus, get a sneak peek into my upcoming digital course designed to empower midlife women with the tools for sustainable weight loss and overall well-being. Sign up for my FIRST TEN at a massive discount only available for a few days!
See the link below.
This episode is packed with expert guidance to help you make informed decisions and thrive during the menopause transition.
LINK MENTIONED IN THIS EPISODE Sign up for the First Ten PreCourse at a MASSIVE discount Click HERE
Questions about the course? Send an email to heather@heathercarey.com
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
88. Reimagining Midlife and Menopause Wellness with Amita Sharma
02 Jul 2024
00:42:15
Amita Sharma is the founder of Nourish Doc, an online platform for menopause wellness resources. Amita shared her story and struggles of perimenopause and menopause amidst a corporate world that barely acknowledges its existence. She created her platform out of what she saw as an unmet need
Amita's mission with Nourish Doc is to empower middle-aged women and bring much-needed awareness to the forefront. Our open exchange threw light on
the taboo subject of menopause, discussing its impact on women's professional lives, and the dire need for resources and understanding in the workplace.
the incredible potential of diet and lifestyle choices to maintain hormonal harmony.
the serious implications of gut health, mental well-being, and the profound influence of modalities like yoga and Ayurveda on menopausal symptoms.
menopause as a movement that's gaining traction in spaces like big corporate and beyond, where menopause awareness in the workplace is finally being recognized as a pressing issue.
Amida shared the exciting news of the Nourish Doc app, a beacon of support for women navigating this natural, albeit challenging, life stage. From acknowledging the cultural nuances of menopause to advocating for necessary accommodations, we underscored the importance of creating an inclusive environment where every woman can thrive, free from the shackles of silent suffering.
Find Nourish Doc HERE Nourish Doc on Instagram HERE Nourish Doc on Facebook HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
87. Navigating the Supplement Maze: Balancing Health Claims and Truths
26 Jun 2024
00:28:53
Do you ever wonder if you're getting the right nutrients from your diet or if you need all those supplements? Join me in this episode of Real Food Stories into the complex world of dietary supplements. I'll share what supplements I take (it's not a lot!), emphasizing the importance of balancing food and supplements. We’ll discuss the potential health risks of overconsumption, like those linked to calcium supplements, and underscore why consulting credible sources like nutritionists and dietitians is crucial.
Feeling overwhelmed by the slick marketing of vitamin supplements? You're not alone. We'll dissect the hype around celebrity-endorsed products, with a special focus on Gwyneth Paltrow’s Goop brand and its "High School Genes" pack. By examining the claims and potential dangers of high doses, you'll learn why "less is more" can be a healthier approach to supplementation. Finally, we open the floor to your experiences with supplements, creating a community dialogue that continues beyond the episode. Tune in for an eye-opening discussion that aims to make you an informed and cautious consumer.
LINKS TALKED ABOUT IN THIS EPISODE National Institute of Health ODS (Office of Dietary Supplements) click HERE Consumer Lab click HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
86. The Power of Micronutrients: Vitamins, Minerals, and the Importance of Food
12 Jun 2024
00:45:12
It might surprise you to learn that one of the secrets to good health lies in the tiny but mighty micronutrients—vitamins and minerals—that we often overlook or don't take the time to think about when we are making everyday food choices. Join me as I unpack the essential roles of these nutrients in our diet, distinguish between macronutrients and micronutrients, and explore why getting your vitamins from food, not supplements, is crucial for your health.
In this episode:
I shed light on fat-soluble and water-soluble vitamins, along with the importance of minerals like calcium and magnesium. Our discussion underscores the benefits of whole foods in enhancing nutrient absorption and overall health;
Discover the history behind the Recommended Dietary Allowances (RDA) and how they’ve evolved since the early 20th century;
Why there is no regulation when it comes to supplements and the dangers of this;
Learn why whole foods are nutritional powerhouses and why it is so important to adopt a food first attitude;
Why more isn’t always better when it comes to micronutrients. We advocate for balanced, food-based nutrition to meet your body's needs efficiently;
Navigate the complex and often confusing world of dietary supplements with me. Uncover the risks associated with contaminants and the importance of third-party testing and certifications.
Download the Guide!
Click HERE to download your vitamin and mineral guides! These guides are a comprehensive (and beautiful!) way to quickly find out about each vitamin and mineral and the best sources. You don't want to miss this!
Links mentioned in the episode
Consumer Labs is an excellent resource for finding credible supplements, click HERE
The FDA has an Alerts tab to keep you up to date with any supplements that have been recalled, click HERE
Health Canada Alerts if you live in Canada click HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
85. Crazy Fad Diets: The Seed Oil Debate, Carnivore and Keto
05 Jun 2024
00:21:57
Can you separate fact from fiction when it comes to macronutrients and seed oils? You might be surprised to learn that not all fats are created equal, and some of the most vilified oils right now (because fads change so much) might actually be good for you.
Tune in as we dissect the crucial roles of carbohydrates, proteins, and fats in our diets, and unravel the web of misinformation that often surrounds them. We'll break down why eliminating these essential nutrients is just plain crazy—it could be detrimental to your health.
In This Episode:
I confront the current trend of seed oils head-on and talk about why they have been so demonized;
The real deal with fats - what to lean into and what to stay away from;
More fad diets that target fat as the enemy and fat as the hero;
The oils of the moment that you do not need to waste your money on;
My very favorite oils that I use for everyday cooking.
Get ready to empower yourself with the knowledge needed to make informed dietary choices!
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
84. Why Fats Matter: Separating Fat from Fiction
30 May 2024
00:33:13
What if everything you thought you knew about fats was wrong? Get ready to rethink your dietary habits as we unravel the myths surrounding dietary fats and reveal the truth behind the fat-free craze of the 1980s. Discover how the move to eliminate fats led to an unexpected rise in sugar consumption and why these changes didn’t bring the health benefits they promised. Learn from the historical shift and understand the real nutritional trade-offs that come with removing fats from our diets.
In this episode, we break down the differences between saturated and unsaturated fats and explain why not all fats are created equal. You'll learn why it's crucial to limit your saturated fat intake to protect your heart health, yet also understand the positive roles that monounsaturated and polyunsaturated fats play. From improving cholesterol levels to supporting insulin sensitivity, these healthier fats are essential for a balanced diet. We’ll guide you through the best sources of these beneficial fats and emphasize moderation over elimination.
Finally, we explore the vital functions fats serve in our bodies, from hormone production to nutrient absorption, and tackle popular misconceptions head-on. While omega-3 fatty acids are widely celebrated for their anti-inflammatory properties, not all fats have the same benefits. We debunk the overhyped claims about coconut oil and address the unfounded fears surrounding seed oils. By the end of this episode, you'll have a clear understanding of how to prioritize beneficial fats and avoid harmful ones, empowering you to make informed decisions for your overall well-being. Don't forget to leave a review and join us next week as we continue to set the record straight on fat myths.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
83. Do Carbs Really Have a Dark Side?
15 May 2024
00:34:03
Ever found yourself questioning the true impact of carbohydrates on your health, or weight gain? Do you blame carbs and feel that you are addicted to them? In this episode I help to debunk some of the biggest myths around carbs, the questions that I get asked the most from clients, and how you can rest easy when you know what carbs are good to eat, and why.
I cover the debate around fruit, insulin resistance, carb addiction and the impact carbohydrates have on weight. We'll navigate through the maze of misinformation and emerge with a clear understanding of how to manage portions, select the right fruits for blood sugar sensitivity, and why insulin resistance needs to be part of this conversation.
As we peel back the layers on carbohydrate addiction, we move beyond simple explanations and into the intricate relationship between food cravings, emotional eating, and neurochemistry. Listen as we untangle how the brain's dopamine pathways might be conspiring to keep you reaching for that extra slice of pie. Armed with strategies and insights into transitioning to complex carbohydrates, this episode promises to equip you with the tools necessary to break free from the addictive cycle of high-glycemic eating. By the end, you'll be ready to make informed choices for a healthier lifestyle with newfound wisdom and a sense of control over your dietary decisions.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
82. Here's What to Love About Carbs
07 May 2024
00:25:45
(This is part 1 of my podcast series on carbs!)
Ever feel like carbohydrates are the dietary villain you just can't escape?
Let me shatter the myths and shine a light on the truth about these vital nutrients in our latest Real Food Stories podcast episode. As we dissect the world of carbs, you'll come away understanding their crucial role in our bodily functions, particularly for brain health, and the importance of differentiating between simple, complex, and fibrous carbs. With a particular focus on the benefits of complex carbohydrates, such as fruits, veggies, whole grains, and beans, this discussion is aimed at guiding you through the murky waters of diet advice, especially for women navigating the shifts in midlife and menopause.
Forget the guilt next time you reach for that banana or slice of whole-grain bread, because this episode is all about embracing the goodness of wholesome carbs. We'll also tackle the topic of portion control and how to build a satisfying plate that's rich in these energy-providing foods. Whether you're looking for peace of mind or practical tips to balance your meals, tune in as I offer a fresh perspective, grounded in science, on incorporating carbohydrates into your diet for optimal health. And for those seeking a tailor-made approach to nutrition, my contact details are ready for you in the show notes—let's talk about fueling your body the right way.
Read All About It! To save you from taking notes I wrote it down for you! Click HERE to read all about it on my blog and for links on portion sizes and a high-fiber cheat sheet.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
99. Transform Your Diet Through Genetic Insights with Dr. Tamar Lawful
23 Oct 2024
00:39:55
Unlock the secrets of nutrigenomics with my guest, Dr. Tamar Lawful. Discover how your genetic blueprint may be the key to mastering your health, especially in the realm of women's wellness. Through Dr. Lawful's expertise in pharmacy, nutrition, and genomics, learn how a simple saliva swab can provide personalized insights that revolutionize your dietary and lifestyle choices. In our conversation we break down the complex science behind how our genes can influence our food responses, empowering you to take control of your health journey.
Listen as we unravel transformative client stories that highlight the shift from fast-food diets to ones abundant in whole foods, resulting in profound health improvements. Nutrigenomic testing not only customizes meal plans but also optimizes exercise routines by understanding genetic predispositions. These tailored approaches pave the way for significant gains in health and well-being. Dr. Lawful shares inspiring narratives of improved sleep, reduced inflammation, and effective weight management, all achieved through the power of personalized nutrition.
Dr. Lawful offers a hopeful perspective on the burgeoning field of nutrigenomics, emphasizing its growing impact on personal health.
Connect with Dr. Tamar Lawful HERE Find Tamar on Instagram HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
81. The Thing About Protein in Midlife
29 Apr 2024
00:29:04
Why are we so confused about protein?
How much, when, where, the types of protein are questions that leave us baffled. This episode strips down the jargon of nutrition to its bare bones, offering a way out of diet myths.
As we age, our bodies don't just change; they converse with us, demanding different nutrients—proteins being paramount among them. During midlife, we focus on the critical role of high-quality proteins to prevent muscle loss, maintain bone density, and keep our hearts beating with vitality. I'll walk you through the maze of calculating your personal protein needs and draw the map that distinguishes between animal and plant proteins, ensuring you're equipped with the knowledge to make choices that resonate with your health goals.
It's not just about what's on your plate; it's about diversity and timing. I reveal how to transform meals into a symphony of nutrients and include a blog post with guides for calculating portions, the amount of protein in certain foods, and a sample meal plan to figure out how to fit it all into your day.
Tune in and transform the way you think about nutrition, one protein-rich bite at a time.
Read All About It and Get Links! I wrote all the important stuff down so you don't have to. Click HERE for the blog post that includes a portion cheat sheet and protein guide.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
80. Overcoming Chronic Pain with Pilates and Mindful Movement
24 Apr 2024
00:41:31
Dana Karen Ciccone is the founder of Movement Remedies, a Boston-based pilates studio, and the author of the book You Were Meant to Move. In our interview, Dana Karen shares her beginnings of the intertwining of chronic pain with the complex world of dieting and body image, which is a narrative often left untold.
In an era where fitness journeys are synonymous with aesthetic transformations, we shift the spotlight to the bravery of beginning these journeys amidst pain. The discussion with DK sheds light on the psychological underpinnings of chronic pain and the controversial suggestion that the mindset of chronic dieting may aggravate it. This chapter of our dialogue underscores the profound need for a weight-neutral space that honors the essence of true health.
Concluding this episode, we unpack the psychological barricades that deter us from embracing movement when in pain, and how to dismantle them. DK empowers listeners to find activities that resonate with them deeply, fostering long-term health benefits.
Take a listen to this pivotal conversation about the intersection of dieting, body image, disordered eating, and chronic pain.
DK is offering listeners a FREE online Pilates mat class!
Donna Karen teaches pilates classes online, as well as in person. Her classes focus on chronic pain in a weight-neutral environment. Click HERE for more information and her website.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
79. How To Start A Garden Wherever You Live
16 Apr 2024
00:48:12
Greg Peterson, the owner of Urban Farm, talks to me about getting started in gardening, and the season is now! The simple act of growing your own vegetables, herbs and fruit is not only a benefit to your own nourishment, it is a benefit to the planet and the environment.
This episode promises to transform your view on the traditional food system and inspire you to start your horticultural adventure, regardless of space constraints. Greg shares his evolution from aquaculture enthusiast to a permaculture vanguard and talk openly about the joys of harvesting homegrown produce and the profound benefits of aligning with nature's cycles.
Learn the essentials of organic gardening as we navigate from the simplicity of a potted basil plant to the complexities of soil health. Greg and I offer insights into improving garden beds with organic matter and the importance of using OMRI-certified products for an organic approach. We share practical tips for those of you eager to integrate gardening into your lives, demonstrating how it can contribute to both personal health and planetary well-being. Whether you're in a bustling city or have acres to spare, there's a green pathway waiting to be cultivated by your hands.
Lastly, we talk about innovative solutions for composting in any living space and why composting is a critical part of environmental health. Learn how kitchen scraps transform into garden gold, as we discuss worm bins, chicken-powered composting, and community programs. This episode is where enthusiasm for gardening meets actionable knowledge.
Greg Teaches Gardening 101 and Much More! Find Greg HERE at the Urban Farm website
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
78. Transformational Tips From a Woman Who Has Maintained a 100 Pound Weight Loss
09 Apr 2024
01:01:25
Coming from a place of unseen anxiety and depression, weight loss coach Megan Gaul used small-habit change and the help of cognitive behavioral therapy to build a new relationship with food. She lost 100 lbs over 1 year, and the bulk of her growth has been learning how to MAINTAIN that weight loss in a way that feels kind, self-loving, and expansive (rather than restrictive).
Megan has made peace with food and sustained her 100-pound weight loss since 2018. Her story is one of resilience and the power of small but mighty habits, beginning with the simplicity of adding in an extra glass of water a day and evolving into a mindful relationship with her meals. Our conversation covers everything, from the profound influence of our childhood stories around food to the habits that are requirements to keep going on a weight loss journey (and hint: they do not require you to suffer or starve).
Megan shares many of the critical habits that have evolved with her over time and that have solidified her resolve. Weight loss can be seen as easy, maintaining that weight loss takes commitment. Megan and I discussed the dangers of aiming for dietary perfection, advocating instead for a realistic approach that fosters a healthier lifestyle without feeling overwhelmed.
Megan is a Weight Loss Coach! Click HERE for her website. Follow Megan on IG for her Partake Meal Planner Club HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
77. Unveiling the Menopause Mystery with Dr. Michelle Harden and Nutritionist Katie Clayton
26 Mar 2024
00:47:32
There is little doubt that midlife and menopause bring along with it a lot of confusion and mystery. Take a listen today as Dr. Harden, Katie Clayton and I navigate through some of the big twists and turns of women's health.
Dr. Michelle Harden, an OB/GYN and obesity medicine specialist, has worked with nutritionist Katie Clayton for the last number of years in their San Antonio, TX practice to help women unravel the secrets of menopause and holistic well-being. We talked about the intricacies of hormone therapy and the critical need for personalized care in today's fast-paced medical landscape. Dr. Harden's expertise shines as she advocates for lifestyle as powerful medicine, while Katie's nutritional wisdom offers hope for those seeking a cooperative approach to disease prevention.
A few of the important topics we discuss:
The confusion around hormones in women's health (it's not just about estrogen);
testosterone's multifaceted roles in women's health and how and why to use it;
the merits of DHEA, insulin, and cortisol, and the profound effects of diet choices on our path to hormonal harmony and balance.
the complexities of diet culture and the confusion around what to eat and why;
the use of weight loss drugs like Ozempic and the future of their use.
If you've ever felt overwhelmed by the maze of menopausal symptoms and hormone replacement therapy options, this episode promises a guiding light toward holistic alternatives and natural interventions. Tune in to empower yourself with the knowledge to make informed decisions, foster peace with your body, and approach midlife with confidence.
Dr. Harden is available for remote visits, you can find her at her website HERE Dr. Harden on FB HERE Michelle and Katy's Book 'To Finding Healthy' HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
76. How to Fix Your Sleep with Dr. Bijoy John
15 Mar 2024
00:44:54
Dr. Bijoy John, a sleep specialist, joins us for a thought-provoking session that might just be the key to unlocking the rest you've been yearning for. Through Dr. John's expertise and personal narrative, we veer into the intricacies of sleep and its profound impact on our health, mood, and even our weight.
As someone who's conquered insomnia, he knows firsthand that achieving the perfect slumber is an art that requires both understanding and patience.
This episode shines a spotlight on the unique sleep challenges faced by women, where hormones like estrogen play a leading role in the nightly dance of rest. From menstrual cycles to the trials of menopause, we examine how these hormonal tides can disrupt sleep and what a 'sleep divorce' could mean for your relationship. With Dr. John's insights, we delve into the delicate balance of hormone therapy and explore how women can navigate these nocturnal disruptions. Whether you're dealing with hormone-induced sleep woes or simply seeking to understand them, this conversation is rich with revelations.
We wrap up with Dr. John unpacking his "Sleep Now" strategy—a toolbox for anyone looking to improve their sleep quality. Learn why caffeine might be betraying your bedtime and how even a single lost hour of sleep can ripple through your health. Plus, discover the seven steps that Dr. John advocates for transforming troubled nights into peaceful escapades into dreamland. It's an episode packed with practical tips and deep dives into how we can all reclaim the night and, as a result, seize the day.
Dr. John's Sleep Fix Academy, click HERE Dr. John's Book 'Nobody's Sleeping: 7 Proven Strategies for Better Health and Happiness click HERE Dr. John on IG Dr. John on Facebook
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
75. Spring Ahead with Midlife Healthy Eating and The Spring Reset!
12 Mar 2024
00:16:04
Break free from the winter blues and find joy in a plate full of vibrant, seasonal goodness. That's exactly what awaits you with my Spring Healthy Eating Reset, tailored for women in the prime of midlife. Starting April 5th, 2024, I invite you on this exciting journey, not through the lens of diets and restrictions, but with a revitalizing focus on reconnecting with the foods that truly nourish and delight us. We'll explore why the springtime's natural rhythm of growth and renewal makes it the ultimate season for initiating positive health transformations.
Tying in the wisdom of Asian medicine, I'll show you how to nurture your liver with the freshest seasonal produce, support your body's natural energy cycles, and why now is a much more fitting time for change than the pressure-cooker of New Year's resolutions.
I'm buzzing with excitement to share this flexible approach to eating well that I've been refining just for you. Whether it's shedding a few pounds, elevating your energy levels, or seeking hormonal harmony, this reset is poised to kickstart your journey. Get ready to be part of a community that celebrates the sheer pleasure of healthful eating, as we swap stories and our collective achievements.
Don't miss out on the chance to infuse your kitchen with creativity and your body with well-being, all while enjoying the seasonal bounty that spring has to offer. Join me, and let's turn this season into a celebration of fresh starts and flavorful feasts.
Find Out More About The Healthy Spring Reset and signup, click HERE!
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
74. Discovering Mushroom Therapy with Microdose Coach Bijou Finney
06 Mar 2024
00:51:03
Are you mushroom-curious?
"Magic mushrooms" are the new medical marijuana and there is a lot of mystery and unanswered questions surrounding them.
Tune in to discover the transformative powers of mushroom therapy from Bijou Finney, a microdose coach, to the show. With Bijou's guidance, we traverse the healing landscape of both psychoactive and non-psychoactive mushrooms, revealing their potential to enhance health, cognition, and well-being.
Bijou shares her journey within the world of medicinal mushrooms, and how she has embraced a protocol that has changed the emotional and mental landscape for her and her clients. This conversation is a must-listen for anyone curious about natural wellness or seeking an alternative approach to personal development.
This episode is a deep exploration of the burgeoning practice of the compound psilocybin, for macrodosing and microdosing and how it impacts mental health. Bijou and I unpack why individuals are turning to these natural substances, the critical importance of personalized dosing, and the unexpected creative breakthroughs that can arise. We bust myths, stress the value of expert guidance, and discuss the subtle art of balancing one's unique circumstances with the profound effects of microdosing.
For those intrigued by the power of mushrooms but hesitant about psychoactive experiences, we also shed light on the health benefits of varieties like lion's mane and turkey tail, detailing how to choose quality supplements and integrate them into a healthy lifestyle.
Bijou's expertise is evident as we consider the integration of mushroom therapy with other healing modalities, such as conventional talk therapy. By the end of our discussion, you'll be equipped with a good understanding of mushroom therapy's place in the wellness world, and how it might complement your healing journey.
For those eager to learn more, Bijou Finney is just a click away on social media and her website, ready to guide you through the evolving landscape of natural therapies.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
73. Joy and Purpose in Midlife with Reina Bach
28 Feb 2024
00:43:40
Rediscover the joy of life's second act alongside executive coach Reina Bach, whose expertise in leadership development and coaching shines through our discussion about overcoming the stereotypes of midlife.
As we peel back the layers of personal narratives that often lead to what some women might call a 'midlife crisis', Reina’s insights encourage us to reframe our internal dialogue and embrace the transformative potential this chapter of life holds. As women navigate shifts in identity post-motherhood, this conversation illuminates the path to unlocking a world brimming with new purpose and joy.
Reina and I talk about trying to shift out of planning mode and into being mode. To simply find the joy in things you love, with no pressure of an outcome. Finding activities and hobbies for the pure joy of it.
This episode is an invitation to celebrate simple, inspired actions that draw us closer to our forgotten loves, all while teaching the virtue of patience in an age that often demands instant gratification.
Every small moment holds the potential for joy, and how through mindfulness and a heart-set approach, we can cultivate a state of joy that resonates deeply and durably in our lives. Reina helps people find themselves and to find true joy and purpose again.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
72. Come On, Get Happy! With Happiness Expert Tamara Zoner
17 Feb 2024
00:46:28
Embark on a journey to true contentment with Tamara Zoner, the vibrant happiness expert, as she unpacks the transformative habits of a joy-infused life. By the end of the episode, you'll have a treasure chest of strategies to foster an enduring sense of peace and well-being. Tamara doesn't just hand over the keys to happiness; she walks us through the essential daily actions and mindset shifts necessary to cultivate a resilient spirit.
Discover the power of midlife transformation as Tamara guides us through the intricacies of self-discovery and reconnecting with dormant passions. You'll find encouragement to explore what truly makes you tick, as we discuss strategies for overcoming the inner critic and the necessity of positive affirmations. This isn't just about replacing old tapes in our heads; it's about crafting a rich tapestry of life that aligns with your deepest joys and aspirations. Tamara's insights into positive psychology light a path for those seeking to rejuvenate their sense of purpose and infuse each day with genuine happiness.
Tune in, take notes, and most importantly, open your heart to the possibilities of a life crafted with intention, love, and boundless joy.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
98. Mastering Self-Care When You're the Caregiver with Jeanette Yates
11 Oct 2024
00:48:40
Women in midlife are often found in the Sandwich Generation - caught between the responsibilities with children and taking care of aging parents.
Join me as I talk with Jeanette Yates, founder of The Self-Care Giver, a space to understand and empower yourself during this sometimes overwhelming time of our lives. As a certified life coach with a wealth of personal caregiving experience, Jeanette shows us how uncover practical and actionable self-care strategies tailored for those in the sandwich generation.
Jeanette shares her journey through the challenges of caring for an ailing parent while raising her own family, all amidst the personal transitions of midlife. Her valuable insights and candid stories highlight the importance of adapting self-care practices to prevent burnout and maintain well-being.
Setting boundaries can be a tricky business, especially when guilt comes into play. In this episode Jeanette explains the art of saying no without feeling like you're letting someone down. We discuss how understanding the true needs of our loved ones can ease the caregiving burden and lead to healthier family dynamics.
Learn about sustainable strategies for managing responsibilities and protecting your mental and emotional health by setting personal limits. Discover how viewing boundaries as flexible gates rather than rigid walls can help balance caregiving roles with self-care.
Finally, we turn the spotlight on the four pillars of self-care: sleep, hydration, nutrition, and movement. These essential elements form the foundation of a healthy lifestyle, particularly for those navigating the complexities of midlife changes and family caregiving. Explore the concept of the "sandwich generation" and how embracing life's transitions can lead to personal growth and empowerment. Listen in for a conversation that not only champions self-care but also encourages redefining societal expectations and finding joy in the caregiving journey.
More About Jeanette HERE on her website Find Jeanette on IG HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
71. Embracing Love Languages for Personal Transformation and Healing
09 Feb 2024
00:34:17
From the ashes of a turbulent childhood, blossoms a story of redemption and self-discovery. Join us as Paul Zulman, the author of "The Role of Love," opens up about his transformative journey and the pivotal role love languages have played in his life. Paul's narrative, charting a course from pain to profound kindness, serves as a beacon for anyone seeking to foster self-compassion and break free from the chains of generational anger.
In a heart-to-heart that promises both enlightenment and emotional resonance, we unravel the intricacies of how small shifts in mindset can lead to monumental changes in our interactions. Paul's insights on observing and responding to the love languages of those around us—without needing to utter a single word—are a testament to the silent power of connection. Discover how altering behaviors can not only reshape your emotional landscape but also act as a catalyst for healing within families.
This episode holds wisdom for anyone in the throes of midlife, painting a vivid picture of the intersection between love and self-love. Paul and I navigate the complex waters of self-revaluation, the significance of body image, and the effects of redirecting love inward, while also cherishing the joy of spreading it to others. Learn how the simple act of rolling a die can become a ritual in nurturing your own heart and those around you, and come away with a renewed sense of the reciprocity of love and the boundless rewards it offers.
Buy Paul's book The Role of Love HERE Paul's Website HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
70. Laura Broome Unveils The Keys to a Resilient Life
06 Feb 2024
00:49:45
Laura Broom, a resilience coach with a remarkable story of transformation, joins us to reveal her secrets to bouncing back stronger than ever. Having faced breast cancer, the death of a child, a heart transplant, and an unexpected divorce, Laura's resilience isn't just theoretical – it's a lived reality. She's here to discuss her "I-Cope to Hope" framework and give us a sneak peek into her forthcoming book, "Flourishing After Adversity."
The journey to resilience is paved with small, deliberate steps and the courage to ask, "What if I succeed?" Throughout our conversation, Laura shares how nurturing positivity, setting boundaries, and celebrating incremental progress can be life-changing. Gratitude lists, realistic expectations, and a focus on what's within our control are not just buzzwords; they're tools that Laura uses to guide others through life's inevitable challenges. By adopting these strategies, we can spark a chain reaction of growth and fulfillment that lasts.
How To Connect with Laura Click HERE for her website
Laura is currently offering my podcast listeners a free PDF entitled "3 Life-Changing Hacks to Disrupt Thinking Traps and Reduce Stress". Click HERE for the guide!
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
69. Rewriting the Narrative of Body Confidence and Intuitive Eating with Anne Poirier
01 Feb 2024
00:37:05
Anne Poirier, the inspiring certified intuitive eating counselor, and body confidence coach, joins us this week to unravel the threads of body image and intuitive eating, sharing her journey from personal struggles to empowering others. As we navigate through Anne's story, we shed light on the destructive grip of diet culture and the societal pressures that perpetuate the "thin ideal," while offering the promise of her Body Joyful revolution.
Body image isn't just about what we see; it's deeply intertwined with how we value ourselves. The "good gift/bad gift" analogy Anne presents helps us understand that our perceptions have profound effects on our behavior and mental health. Our conversation takes a critical look at the messages we've inherited, from family to media, and ponders the potential for creating a ripple effect of body positivity for future generations. Anne also introduces us to the intuitive eating philosophy, crafted by Evelyn Tribole, as a liberating escape from the confines of traditional dieting.
Wrapping up our thoughtful exchange, we engage in the heart of intuitive eating principles, emphasizing the significance of trusting our body's cues over the noise of external diet dogmas. Anne challenges us to rethink health and weight loss, encouraging a shift towards well-being rather than numbers on a scale.
This episode isn't just an interview; it's a call to join a movement that's rewriting stories about our bodies and our meals, led by a voice as influential as Anne's. Join us for an episode that's as nourishing for the soul as a balanced meal is for the body.
How To Find Anne Click HERE for her website Click HERE for IG Click HERE for FB
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
68. Breaking the Cycle of Dieting and Emotional Eating with Lia Pinelli
23 Jan 2024
00:48:21
Struggling with weight and self-image is a tale as old as time, but what if you could break free from the relentless cycle of dieting and emotional eating? Weight loss coach Lia Pinelli, shares her transformative story, offering insights and hope for anyone looking to embark on a journey toward food freedom. Her candid sharing of her brain-based approach to eating illuminates the path for those navigating the tricky terrain of weight fluctuation and self-esteem.
Lia and I talk about the significance of tuning into your body's hunger and fullness signals, and we confront the obstacles our modern food environment presents. By unraveling the mental narratives that influence our eating habits, we aim to empower you to rewrite your story with food, fostering a more compassionate and mindful relationship with your meals.
In a world where busy schedules often dictate our dietary choices, we discuss practical ways to prioritize your health and well-being. Understanding how our biology, with its hardwired tendencies for pleasure-seeking and energy conservation, can sometimes lead to self-sabotage is key to making lasting changes. We wrap up our conversation with how to push past self-imposed barriers to achieve the stress-free mind you desire.
Join Lia and me as we uncover the power of patience, trust, and self-compassion on the path to a balanced life.
Lia's website can be found HERE Find Lia on IG HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
67. Embracing Body Trust and Overcoming Diet Culture with Joanne Edinberg
14 Jan 2024
00:38:17
Imagine feeling at peace with every morsel you eat and loving your body just the way it is. In my heartfelt conversation with Joanne Edinburgh, a certified eating psychology coach, we unravel the intricate ties that bind us to our food and self-image. Joanne's own story moves from battling food sensitivities to discovering the profound link between relaxation and metabolism, lending a personal touch that many of us can relate to. We delve into the harmful cycle of dieting, dissecting how stress influences our eating habits, digestion, and overall health. Together, we question the wisdom of labeling foods and focus on the deeper aspects of eating—making room for mindfulness at the dinner table.
As the dialogue progresses, Joanne and I tackle the sticky web of diet culture, particularly its impact on women in midlife. We confront the uncomfortable truth that traditional dieting methods are not just ineffective, but also damaging. By cultivating a connection with our bodies built on trust and intuition, we explore making food choices free from societal pressures and judgment. This discussion is a clarion call for an individualized approach to nourishment, resonating with women who are navigating the metabolic shifts of aging. It's about replacing guilt with pleasure and finding balance in our eating habits with a spirit of curiosity and compassion.
Toward the end of our episode, the topic shifts to emotional eating and the shame that often comes with it. Joanne guides us through recognizing that the real issue isn't the act itself but our understanding of the emotions behind it. We share strategies for being present during meals, differentiating between hunger and emotional needs, and treating our eating challenges as opportunities for self-reflection and growth. This conversation is a reminder that food can be an act of love, a coping mechanism, and a pathway to self-compassion. By learning to embrace ourselves in the present moment, we step toward a more accepting and peaceful journey with food and body image.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
66. Navigating the Hidden Struggles of Midlife Eating Disorders with Nicole Cristina
08 Jan 2024
00:37:31
When you think of eating disorders, do teenagers immediately come to mind? You might be surprised to learn that midlife women are equally, if not more, vulnerable to these struggles. Psychotherapist Nicole Cristina joins me to unravel the complexity of eating challenges in midlife, addressing the life transitions that often act as catalysts.
Our conversation explores beyond the stereotypes, inviting listeners to understand the nuances between eating disorders and disordered eating—a distinction that could be closer to home than many realize.
Imagine trying to hold back the ocean with a broom. That's how it can feel for midlife women grappling with the need for control amidst menopause, caring for aging parents, or adjusting to an empty nest. In the episode, Nicole and I navigate this storm, discussing how the guise of dietary control can quickly become a slippery slope toward disordered eating. We share an honest look at the seductive simplicity of restrictions and the grief that often fuels the need for control, all while sparking a rebellion against the ageist norms that can shackle our self-image.
As our discussion culminates, we paint a vision of food rebellion—a world where calorie counting takes a back seat to enjoying a variety of foods and embracing life's pleasures. We celebrate resources like "Intuitive Eating" and "Body Kindness" for their wisdom in guiding us toward a more balanced, fulfilling relationship with food and self. Join us as we call for compassion and kindness, drawing on the teachings of experts like Kristin Neff, to support those embarking on the tumultuous journey through midlife and beyond.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
65. It's an Ozempic Kind of Year!
03 Jan 2024
00:28:14
2023...what a year! It was a big one for me and I am looking forward to setting up my intentions for 2024. Setting intentions that propel us forward and letting go of the past is essential. In this episode, I open up about my journey and share the lessons learned through adversity and the power of releasing what no longer serves us.
Embarking on the wellness landscape of 2024, I talk about what I think will be the biggest wellness trends of the year, with the ones you can leave behind in 2023.
I'll especially highlight the controversial topic of weight loss medications, like Ozempic, delving into its societal ramifications and its anticipated disruption to the wellness industry. It's going to be big.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
64. Embracing Weight Neutrality and Sustainable Wellness with Stephanie Lueras
19 Dec 2023
00:34:31
Embark on a transformative journey with Stephanie Lueres, an inspiration in the ever-evolving world of the body positivity movement. Stephanie share her personal odyssey - a remarkable 200-pound weight loss that reshaped not just her body but her entire life. In our conversation, Stephanie and I navigate the waters of wellness, discovering how a series of small, consistent lifestyle changes can ripple out into a vast sea of health benefits.
Stephanie's tale isn't solely about the physical triumphs; it's a profound exploration of the mental, emotional, and spiritual growth that comes from nurturing every facet of our being.
Our conversation is a reflection on the beauty of starting where you are and trusting the wisdom of your body, as we wade through the concepts, and differences, of weight neutrality and body positivity. It's an affirmation that with respect and care, your health will find its natural balance, free from the grasp of stringent diets and societal pressures.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
63: Gratitude, Holiday Eating and Health: A Conversation with Shelley Loving
13 Dec 2023
00:44:24
Join me as I chat with healthy cooking instructor Shelly Loving about eating well through the holidays!
Following her husband's almost fatal heart attack Shelley went from a kitchen novice to a health food maestro. Shelley decided to take charge of her kitchen to help her husband, which not only ended up helping her health too, but also started her career as a healthy cooking instructor. Our candid conversation reveals the simplicity of maintaining a healthy diet without feeling overly restricted, especially during the holiday season.
We delve into the science behind inflammation and its impact on our health, showcasing tips for replacing food groups that cause inflammation and the importance of a well-organized kitchen, equipping you with practical tools to improve your cooking experience.
As the holiday season is upon us, we address the elephant in the room – festive eating, striking a balance, and maintaining a healthy diet without striving for perfection. We discuss our personal experiences of healthier holiday eating and share practical tips to help you avoid holiday weight gain and regret.
Where to Find Shelley Shelly's Website Can Be Found HERE What's On Your Fork Cookbook HERE Shelly on IG HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
62: How To Redefine Your Abundance with Rebecca Whitman
06 Dec 2023
00:37:13
When we think of abundance, what comes to mind? Is it monetary wealth, a fulfilling career, or perhaps healthy relationships? Get ready to redefine abundance with our inspiring guest Rebecca Whitman, a magnetic abundance mentor. Rebecca graciously takes us on a journey from her Hollywood days, wrestling with body image issues, to finding love during midlife.
Unravel the secret of turning scarcity into abundance with Rebecca's unique seven pillars of abundance and the power of journaling. From career to health and relationships, each pillar sheds light on a different aspect of life. Learn how Rebecca transformed her negative thoughts into positive affirmations
We wrap up with a candid conversation about menopause and body image, offering a haven for women struggling with self-acceptance during this transition. This episode is brimming with wisdom, self-love, and abundance, so tune in and enrich your life with a dose of positivity.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
97. Harnessing the Power of Meditation: Transform Your Stress, Focus, and Well-being with Anne Swanson
02 Oct 2024
00:45:45
Can meditation truly transform your life?
Join us for an enlightening conversation with Anne Swanson, a renowned yoga therapist and author, who shares her incredible journey from battling chronic pain and anxiety to finding peace and clarity through the power of meditation. You'll gain deep insights into how meditation acts as a "boot camp for your focus," promoting structural and biochemical changes in the brain that lead to lasting mental and physical health benefits. Anne's new book, "Meditation for the Real World," serves as a powerful resource for understanding and integrating these practices into your daily life.
Discover how just one minute of meditation can significantly impact your stress levels, awareness, and overall well-being. We bust the myth that meditation requires long, silent sessions, and instead explore the practicality of short, mindful moments throughout the day. Experience a one-minute guided meditation with us and learn how these brief practices can improve decision-making, and relationships, and cultivate a balanced life. Anne also shares valuable tips on mindful eating and cooking, enhancing your sensory experiences and mindfulness.
For women navigating perimenopause and menopause, Anne offers tailored meditation techniques to alleviate symptoms such as headaches, anxiety, and sleep disturbances. Explore the importance of finding meaning during life transitions and the innovative use of scientifically-engineered sounds to enhance meditation. With actionable advice and scientific insights, this episode makes meditation approachable and effective for everyone. Don't miss out on learning how to integrate these powerful practices into your life for lasting benefits.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
61. Emotional Resilience and Life Transformation Journey with Andrea Johnson
29 Nov 2023
00:55:11
Transformational Leadership Coach Andrea Johnson shares her deeply personal story about a life that begins with bulimia, struggles with obesity, complicated family dynamics, and pauses at a decision to undergo gastric bypass surgery. Andrea and I dive deep into what it was like to make that decision and the emotional resilience it takes to sustain weight loss after the surgery.
Andrea also offers us a new perspective on life through her philosophy of intentional optimism. We talk about the importance of knowing our core values and leveraging them to lead a fulfilling life. As she guides us through the tenets of intentional optimism, we discover how to create an environment of hope, positivity, and courage.
My conversation with Andrea isn't just about overcoming personal battles; it's about growing, evolving, and ultimately transforming your life.
LEARN ABOUT YOUR CORE VALUES Andrea is sharing a free gift on getting to the heart of your core values, click HERE
Find Andrea on IG, click HERE Find Andrea on FB, click HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
60. Mindful Drinking Might Be the Answer with Maria Mayes
22 Nov 2023
00:36:35
Were you ever curious about your own drinking habits? Or how that glass of wine becomes almost routine, less of a mindful enjoyment and more of an unconscious habit?
Let's explore this as I enter into a fascinating conversation with meditation teacher and wellbeing coach Maria Mayes, who provides an insightful perspective on mindful drinking.
Maria shares her personal journey of transformation towards mindful drinking, and how she helps others break free from unconscious habit loops and self-medication through alcohol.
Maria imparts wisdom on how to cultivate healthier habits through mindful practices and the critical role of self-compassion when it comes to practicing mindful drinking.
Let's question, learn, and grow towards healthier habits together.
Connect With Maria Find out about Maria's mindful drinking programs and coaching HERE Connect with Maria on IG HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
59. The One Question You Must Ask Yourself This Holiday Season
16 Nov 2023
00:19:22
Imagine sitting down to a meal that satisfies not just yourself physically, but also emotionally. Food can be a powerful tool for supporting our emotional health! And there is no time like the holidays to test this out.
In this episode, I discuss how our dietary choices play an overwhelming role in our health but how asking yourself one very important question can also influence our meal planning in other nourishing ways.
I talk about carrying that question into our holiday meals, which are filled with nostalgia and tradition so that you can enjoy your next few months with awareness and without regret come January.
I also offer some practical advice on how to make mindful decisions regarding ingredients, like reducing sugar in recipes, and share some healthier holiday recipes that are not only nutritious but also delicious!
Ask Heather Questions!
Do you have a question about a traditional recipe, ingredients, and how to make things a little bit healthier? Reach out at heather@heathercarey.com
Download the Healthy Holiday Recipes
If you are looking for a few healthier versions of classic recipes, do not hesitate to download my Healthy Holiday Recipe Guide, you will not be disappointed. Click HERE for the recipes.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
58. How to Be Fully In Charge of Your Body with Heather Fuselier
08 Nov 2023
00:39:57
"We might not be in control of everything in our lives, but we can be in charge of our bodies"
If you are a woman in midlife you know that your body can feel very out of your control. Unintended weight gain, while just looking at food, can feel like we've gained ten pounds without even trying. It can be a very confusing time.
I spoke with the inspiring Heather Fusilier, a certified Health and Wellness coach, as well as a Mindful Eating coach, who shares her personal story about turning her early struggles with weight, stress, and body image into a transformative journey to wellness.
In This Episode Heather and I Talk About
What it means to infuse intentional work into how we think about our body image;
How mindful eating can be a weapon in your arsenal towards your journey of making peace with food, and your body;
What it means to have a life we live versus a life we aspire for.
Let's celebrate the power of shared experiences and profound transformation with each other. Listen to Heather's journey, soak in her wisdom, and get ready to be inspired on your path to wellness.
Connect with Heather Learn more about Heather HERE Follow Heather on IG HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
57: Real Food Story: Conquering Eating Disorders in Midlife with Jen Hardy
01 Nov 2023
00:33:27
Do you ever feel like midlife equates to a war with your body and food?
Join me as I dive into this sensitive conversation with the remarkable Jen Hardy. She's not just a podcaster, speaker, and mom of seven, but also a brave survivor of eating disorders, and body image issues. Jen reveals her journey towards self-love, acceptance, and how she managed to turn the tables on societal and familial pressures about weight.
In our candid chat, Jen brings to light her perspective on reshaping our relationship with our bodies and food. She shares her unique approach to help her daughters develop a positive body image, and how she discovered that she was not alone in her struggles. We also uncover how her life experiences, including pregnancy and raising children, have helped her regain control over her weight and her life.
In the midst of midlife, we also discuss the importance of focusing on the positives, and how shifting our perspective to self-love and acceptance can change our relationship with our bodies and food. Jen highlight the vital role of having someone in our lives who can guide us to love ourselves as we are. Because at the end of the day, self-love and acceptance are the keys to a peaceful life.
Listen in, and get ready to embark on your journey towards self-love and acceptance with us.
Find Jen on her website HERE Check out Jen on IG HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
56. Embracing Vulnerability: A Journey of Transformation with Dai Manuel
26 Oct 2023
00:56:09
How often do we mask our struggles and fears behind a brave face, afraid to show vulnerability? Especially as a man?
Meet Dai Manuel, lifestyle mentor and executive performance coach, who knows this all too well. His journey, fraught with battles against food and alcohol addiction, inspires us all to face our personal demons and transform from within. Dai's candor about his early years and the honesty required to shift his mindset gives us a glimpse into his journey of transformation.
Self-discovery is often a long and winding road. For Dai, it started in his teenage years, when he realized he needed to make critical changes. From shedding weight to quitting drinking to confronting fears associated with personal growth, Dai's life is a testament to resilience.
Dai's compelling story is a beacon of transformation powered by vulnerability. From managing anxiety and depression to preventing self-sabotage, he provides vital insights on mental health.
Listen closely as he shares his unique approach to the 'Five Fs' that create a balanced life and his tips on managing commitments and sharing resources. Dai's journey is a must-listen for men, or anyone seeking to lead a healthier and more balanced life, a firm reminder that it's never too late to rewrite your story. Tune in and be inspired.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
55. How to Achieve Pain Free Movement with Cari Vann
18 Oct 2023
00:36:27
Have you ever wondered how to live a healthy, pain-free lifestyle, especially as you navigate through midlife and menopause?
This week, I sat down with Cari Vann, an exercise physiologist and movement mentor, to share her wisdom. With over 26 years of experience and a personal journey filled with lessons learned from pain and exercise, Cari spoke openly about her complete WellBody method, specially formulated for women over 40.
Cari and I also talk about:
How to understand your body and tailor exercises to individual needs to ensure injury prevention, overall health goals, and the importance of living a pain-free lifestyle;
The significance of rest and recovery as part of your exercise routine;
Other effective tools to handle pain such as fascia release, slowing down breathing, and releasing tension to maximize your recovery process.
How To Find Cari Cari can be found on her website HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
54. Yes, You Can Have Fun Without Alcohol with Lily Weiss
12 Oct 2023
00:53:00
Ever felt like alcohol might have a hold on you but you can't imagine living life without it?
If you have ever wondered what it would be like to take a break from drinking, the answer is usually not as simple as "just stop drinking. I had the pleasure of hosting Lily Weiss, an Alcohol Freedom Coach, who shared her personal struggle and triumph over alcohol. Lily opened up about the false beliefs she held about alcohol (that so many of us believe) - how she once thought drinking was a stress reliever and a life enhancer. As she walked us through her journey, she shattered the myth of willpower and shame when it comes to quitting and the concept of 'moderate' drinking.
Lily and I also shared truths about:
the science of getting hooked on alcohol and how it is not your fault,
how alcohol uniquely interacts with our reward centers and always keeps you wanting more,
the obvious, and not-so-obvious health issues that happen because of drinking,
the unique role of the dopamine rush that occurs even before the first drink,
and most importantly, we explored how life doesn't lose its joy without alcohol. In fact, it becomes more vibrant!
Social situations without alcohol can be daunting, but Lily shared some invaluable strategies to navigate these. From managing the fear of judgment to preparing for challenging circumstances, we've got you covered in this important episode.
Wrapping up the episode, Lily gave us a glimpse into her life-changing work as an alcohol freedom coach, offering a compassionate approach to clients worldwide. Forget the shame and judgment; it's all about finding joy and freedom in an alcohol-free life. Tune in for this enlightening conversation.
How To Find Lily You can learn about Lily's coaching programs HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
53. An Act of Self-Love: Losing Weight and Reclaiming Health with Ginny Trierweiler
03 Oct 2023
00:44:08
Psychologist and health coach Ginny Treiweiler was in her 50s and 60 pounds overweight, riddled with health issues, and haunted by the terrifying prospect of spending the rest of her days unhealthy and managing a host of avoidable health issues.
In today's podcast, Ginny unveils her inspiring journey towards the cultivation of self-love and redefining the meaning of indulgence, that allowed her to generously shed excess weight and reclaim her health.
Ginny candidly shares how she disentangled self-care from indulgence and the strategies she employed to break the shackles of unhealthy habits. We also dig deep into how she employs her unique approach to assist her clients in re-establishing their relationship with food and alcohol, transforming them into tools of kindness and compassion towards their bodies.
This episode also throws light on the challenges of maintaining a healthy diet in midlife and how hormonal changes and stress influence our eating habits. We discuss Ginny's 12-month program, Slender for Good, which has been designed to help women over 40 lose weight without succumbing to the pitfalls of yo-yo dieting.
Ginny emphasizes the critical role of a positive mindset in weight loss and how understanding our individual needs, coupled with the right nutrition, can pave the path toward long-term success. Tune in to soak in the wisdom from Ginny's personal journey to health and healing.
Find Ginny HERE on her website and learn more Find Ginny on Facebook HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
52. Mastering Meal Planning: The Power of Food Prep with Amy Lawrence
27 Sep 2023
00:37:33
Ever thought that healthy meals have to be boring or take all of your time?
Today I sat down with Amy Lawrence, the author of The Power of Food Prep and the meal-planning expert at Gourmet Done Skinny. Amy takes us through her journey from weight gain and health issues to leading a healthy meal-planning company, proving that nutritious food can be delicious too. She shares her secrets to efficient cooking and food prep, that not only save you time but put you in charge of your health.
In this episode, Amy and I:
discuss strategies to effectively meal plan and prep so you don't feel like it's another task on your to-do list;
cover how to reduce food waste and your precious time by repurposing and freezing leftovers;
talk about delicious, healthy, seasonal recipes that you can easily add to your weekly meal plan.
Her Gourmet Done Skinny Membership makes it easy to fit meal planning into your daily life.
Join Amy's Five Day Food Prep for Foodies Bootcamp by clicking HERE Amy's GDS Meal Planning Membership opens up again in October, click HERE for more info.
Where to Find Amy Amy's website is full of delicious, healthy recipes, click HERE
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
96. Empower Your Menopause! Top Foodie Tips and Exciting Course News
12 Sep 2024
00:17:44
Is menopause leaving you confused and overwhelmed? Unlock the secrets to managing this life phase with confidence in today's episode. Today I dive into the powerful role of whole foods and share top nutrition tips tailored specifically for those navigating menopause. Learn how small shifts in your diet can make a big difference in how you feel, and why now is the perfect time to focus on self-care and nourishment, especially if your midlife household has changed.
Plus, I'm excited to announce my new course, "Nourish: Empower your Menopause Journey," designed to provide you with the community and clarity you need during our menopause transition. With insights gathered from years of client work and extensive research, this comprehensive program addresses everything from health and fitness to nutrition, helping you reconnect with your body and make informed decisions. Don't miss out on this chance to join a supportive community and gain valuable knowledge!
25% off Nourish; Empower Your Menopause Journey! Don't miss this great offer, it is only here for a few days! Take 25% off. Click HERE for all the information on the course and to sign up. Early bird is gone 9/18!
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
51. Stirring Up Health and Happiness with Cookbook Author Lynn Bowman
20 Sep 2023
00:38:42
Lynne Bowman is not only a women who has lived with diabetes for a long part of her life, but also a mom and grandma who decided to take all her knowledge and wisdom of living with a chronic illness and turn it into a fabulous cookbook called Brownies for Breakfast.
In this episode Lynn and I Talk About:
Living with a chronic illness and managing it successfully with the power of real food;
The importance of getting kids involved in the kitchen, through growing food and cooking;
The importance of enjoying our food rather than always seeing it as a cure or a curse;
Recipe fun! Lynn and I talk about recipes in the book that are diabetes friendly, yet everyone will love.
Buy Brownies For Breakfast, click HERE Download Brownies For Breakfast on Audible, click HERE Lynn invites you to join her mailing list for fresh, diabetes-friendly recipes.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.
50. Unmasking Femtech: Revolutionizing Women's Health with Bethany Corbin
13 Sep 2023
00:39:54
The realm of women's health is being revolutionized by femtech!
Join me in an eye-opening conversation with Bethany Corbin, a femtech attorney, as we uncover the digital health technology changing the landscape of women's health. Bethany unravels the world of femtech, highlighting its evolution beyond just period tracking and reproductive health. We delve into the genesis of this innovative sector, shedding light on how it arose from the palpable gap in modern medicine where women's health was often overlooked.
Bethany speaks on the complexities and challenges faced by women's health. She emphasizes the relevance of privacy protections and regulations in empowering women and maintaining the integrity of the industry. Amidst our discussion, we also explore the exciting innovation of telehealth platforms, their role in women's healthcare, and the growing concern over data privacy and security.
As femtech consumers, Bethany leaves us with an empowering mantra - to be vigilant and to take charge. She nudges us to meticulously research and vet various aspects of products and services we may encounter.
So, listen in as we unmask the world of femtech, leaving you equipped to make informed decisions about your health.
WHERE YOU CAN FIND BRITANY Click HERE to find Britany on LinkedIn and get the latest updates.
Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.
Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.