Real Food Stories – Details, episodes & analysis

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.

Reach Out to Mark HERE
Mark's podcast The Employee Survival Guide is a great resource for employment-related issues

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

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. 

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

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

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

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.

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

Welcome to Real Food Stories!

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

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. 

Find Stavros at thepracticalfitnesscoach.com.

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

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

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

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

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

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

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.

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

I would love to hear from you! What did you think of the episode? Share it with me :)

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB 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.