In the Navigating Nourishment Podcast, Debbie and Wendy talk nutrition, tackle trends, answer niggling questions, interview thought leaders and foodies, and help you navigate the world of health.
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Creature Comforts and Self-Compassion with Grace Conte
Friday, September 12, 2025 • Duration 51:04
Ready to add a dash of playfulness and a sprinkle of self-compassion into your day? In this episode of Navigating Nourishment, we welcome the wonderful Grace Conte, who wrote the delightfully creative Creature Comforts at Your Fingertips. In her book, Grace fills every page with animal-inspired hand mudras, drawing on ancient wisdom like Jin Shin Jitsu.
With every page, children (and the child in you!) are invited to roar like a lion, flutter like a butterfly, and discover how simple hand gestures can help calm big feelings, build confidence, and spark resilience. The playful, colorful illustrations make these practices feel like a joyful adventure through the animal kingdom—one where everyone is welcome.
What we love most about this book is these gentle, mindful tools aren’t just for kids. Grace shows us that anyone can weave a little self-compassion and mindfulness into their daily routine, one playful “creature comfort” at a time. The magic is in the small, consistent steps of self-compassion.
Find the book: Amazon, Barnes and Noble, Austin Macauley, Waterstones (UK).
Follow Grace on Social Media: Linked In, Instagram, Facebook
Creature Comfort Ideas
In our conversation about the book, Grace offers a variety of simple, accessible practices that can be woven into daily life to nurture self-compassion and emotional well-being. Here are some ways to integrate these practices:
1. Hand Mudras and Gestures
Grace describes using hand positions (mudras) inspired by nature and ancient practices like Jin Shin Jitsu. For example, making a gentle fist with the thumb tucked in (Adi Mudra) can help to feel grounded and promote a sense of safety. Practicing these mudras as a daily ritual, and especially during moments of stress, can help regulate emotions and foster self-kindness.
2. Mindful Tracing and Doodling
The book encourages tracing animal shapes or doodling. This practice engages both hemispheres of the brain and provides a calming, full-brain response. Setting aside a few minutes each day to trace, draw, or color can help quiet the mind, reduce anxiety, and promote creative self-expression.
3. Pausing and Stillness
Grace emphasizes the importance of pausing—taking intentional breaks to check in with oneself. This can be as simple as a few deep breaths, a moment of silence, or a mindful hand gesture. Regular pauses throughout the day help build self-awareness and compassion.
4. Playfulness and Joy
Grace specifically designed the practices to be playful and joyful, so they appeal to both children and adults. Approaching self-care with a sense of play can make it more sustainable and enjoyable.
5. Gratitude and Affirmation
Practicing gratitude, even in small ways, is a powerful mindfulness tool. Taking time each day to acknowledge something positive or to affirm one's own efforts can boost emotional well-being.
6. Integration with Daily Activities
These practices can be incorporated into everyday routines - commuting, before meals, during work breaks, or as part of a bedtime ritual. The key is consistency and gentle repetition, not perfection.
7. Modeling for Others
Grace notes that these tools are beneficial for all ages and can be shared within families or groups, creating a ripple effect of compassion and emotional intelligence.
By embracing these simple, mindful practices, we can all gradually build greater self-compassion, resilience, and emotional balance into our daily lives. You've heard it from us before! Small, consistent steps and trusting the process, rather than seeking immediate results, is key to moving forward.
We encourage you to pick one or two of these practices and play around with incorporating them into your daily life. And buy the book for yourself, a child, a friend and a neighbor to spread the ripple effect of self-compassion.
How To Eat More Vegetables
Friday, August 8, 2025 • Duration 15:26
We are on a quest to find out how to eat more vegetables.
Welcome to Navigating Nourishment Podcast. Be honest, do you love vegetables or not? In the latest episode hosts Debbie and Wendy dive deep into the vibrant, colorful world of vegetables—just in time for the bounty of the season! This episode is a celebration of everything fresh, local, and nourishing. Debbie and Wendy share their own experiences at the market, the joy of discovering new produce, and the challenges many of us face when it comes to trying unfamiliar vegetables. They discuss why we sometimes resist adding more veggies to our plates, from old stories we tell ourselves to the convenience of prepared foods that hijack our taste buds.
But it’s not just about the “why”—it’s about the “how.” The hosts offer practical tips for overcoming resistance, discussing your palate choices, and making vegetables a delicious and exciting part of your daily routine. Whether you’re a seasoned veggie lover or just starting to explore, you’ll find inspiration to pick up something new at the market, experiment in the kitchen, and nourish your body with the incredible variety nature offers.
Here are some of our tips on how to eat more vegetables:
Embrace curiosity: Challenge yourself to try a new vegetable or recipe, even if it’s just once a month.
Remember the benefits: Vegetables are packed with polyphenols, antioxidants, vitamins, minerals, fiber, and even protein—everything your body needs to thrive.
It’s okay to start small: Even if you’re not used to cooking vegetables, there are plenty of resources and recipes to guide you.
Don’t be afraid to ask for help: Reach out to Debbie and Wendy if you need tips on preparing something new.
Debbie and Wendy also share stories from their coaching practice, highlighting how challenging your mindset can open up a world of delicious possibilities. Plus, they invite you to check out their website for recipes, resources, and updates on their cookbooks—including the beloved Nourish-a community supported cookbook and the upcoming cookbook Seasoned.
Ready to get inspired? Listen to the episode, try something new, and join the community of veggie enthusiasts! For more tips and updates, follow Nourish Coaches on Facebook and Instagram, and visit nourishcoaches.com.
Bon appétit—and happy veggie exploring!
Read more about the summer harvest list here.
Routines and Rituals – The Secret to a More Intentional Life
Thursday, February 6, 2025 • Duration 22:25
Rituals can help us create a more intentional life.
Intentional and meaningful rituals can reduce stress, improve well-being, and foster a greater sense of purpose. In this Navigating Nourishment podcast, we share examples of how clients have transformed mundane tasks into intentional practices, and encourage listeners to reflect on their own habits and consider ways to make them more meaningful. The key takeaway is that small, intentional changes to daily routines can have a significant positive impact on one's overall mindset and quality of life.
In this Navigating Nourishment podcast, we reference this Harvard University study by Dr. Ellen J. Langer. You can hear more about it in this NPR report.
What rituals can you create for a more intentional life?
You might also like this blog about Understanding Habits.
If you are looking to start a meditation ritual, Wendy has become a meditation teacher on the app Insight Timer. You can listen to Grounded with Wendy here.
Wild and Free Painting with Elissa Arbeitman
Wednesday, July 8, 2020 • Duration 36:01
In this Nourish Noshes track, we interview Elissa Arbeitman, MA, ATR-BC, LCAT of Wild and Free Painting.
We discuss how her practice parallels ours and how "process painting" is a beautiful way to express yourself and, perhaps, heal.
Through a creative, non-judgmental process, Wild and Free Painting has become many women's therapy, no artistic experience or talent required!
For more information about Wild and Free Painting and Elissa (besides listening to this podcast), visit www.wildandfreepainting.com.
Tune In Series Episode 3
Wednesday, June 3, 2020 • Duration 15:12
The third episode of our Tune In series is addressing deprivation.
We dive into the "shoulds" that are embedded in the diet culture: "You should eat this or not that." We ask you to question everything--all those messages that tell you what to do.
But YOU know what's good for you--perhaps you don't trust yourself, but we want you to get back into yourself and learn how to tune into yourself for the answers that are true to your YOUnique self.
Connection in COVID Times
Monday, May 4, 2020 • Duration 16:41
In this podcast, we discuss the challenges of sheltering at home with family or by ourselves.
And how to get a perspective on what this unique time is doing to our sense of self.
After listening to this one, check out our other podcast on connection from 2019: Get Connected.
Cocooning in the Kitchen
Tuesday, April 14, 2020 • Duration 14:05
It's a time of sheltering in place, and a lot of us are finding ourselves in the kitchen more than ever.
What are you making; how are you dealing with making meals with what you have?
How is this all affecting you during this new world order?
Tune In Series Episode 2
Friday, March 13, 2020 • Duration 13:20
The diet culture is a part of our every day living in our language, our thoughts, our judgments, and how we relate to others.
It's damaging in ways you probably never thought of. We'd like to bring awareness to it and begin to undo the damage it has caused. Here we suggest how you can become more aware and begin the healing process.
Food Waste No More
Wednesday, February 26, 2020 • Duration 32:42
In this interview with John Hanselman, the co-founder of Vanguard Renewables, we learn all about food waste and their solution to this VERY BIG problem.
This is the beginning of a future industry that will eliminate food waste and create renewable energy for everyone. There are no down-sides! It's a fascinating conversation that will intrigue you and hopefully inspire you. https://vanguardrenewables.com/
There is Legislation in NJ Sponsored by Assemblyman/woman James Kennedy and Nancy Pinkin Bill A2371 requiring large food waste generators to separate and recycle food waste.
Here's the link:
https://www.waste360.com/food-waste/food-waste-bill-released-new-jersey-committee
Private family company that will pick up your compost (local NJ locations)
Sarah of SpruceUp! - a UK company - shared this fabulous resource of great ideas in 35 Easy Ways to Go Zero Waste at Home - check it out and see what you could start doing today.
Let’s Get Intimate with Susan Bratton
Wednesday, February 12, 2020 • Duration 28:47
In this special Valentine's Edition interview with Susan Bratton, the "Dear Abby" of sex.
We discuss libido, desire and arousal and how it's all related to overall health and wellness.
Visit Susan's website: https://susanbratton.com/
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