Explore every episode of the podcast The Two-Minute Wellness Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 29. Special Updates | 17 Feb 2025 | 00:03:01 | |
In this episode of the Two-Minute Wellness podcast, I tease some upcoming shifts and exciting changes coming your way. While the Two-Minute Wellness podcast may transition into something new, I know you're going to love what's on the horizon. Be sure to follow @lianicolenutrition on Instagram for updates on what's coming next :) **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes. FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 28. Healthy Eating Hacks for Busy Schedules | 03 Feb 2025 | 00:04:11 | |
In today’s episode, I’m sharing my best tips to help you eat healthy, even when life gets crazy. I know it’s hard to keep up with meal prep, cooking, and grocery shopping when your schedule is packed, so I’ve got some easy solutions to make healthy eating more realistic and less stressful. I’ll walk you through simple strategies to keep your healthy eating goals on track—without all the stress (no grocery shopping or cooking required!). Whether you love leftovers or prefer a little variety, these tips will help you make healthy eating feel more doable, even on your busiest days. Tune in for some practical advice to make life easier and healthy meals simpler! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes. FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 27. How to Eat Healthy When You’re Too Busy to Grocery Shop | 27 Jan 2025 | 00:04:21 | |
Busy week? No problem! In this episode, I’m sharing my go-to solution for healthy meals when you're short on time and fresh ingredients. These “no excuses meals” are simple, balanced dishes you can throw together in 10 minutes or less with just pantry and freezer staples (perfect for when you haven't had time to grocery shop!). I’ll walk you through two of my favorite meals: a protein-packed pasta and a simple and delicious quinoa and chickpea salad. Tune in to learn how to stock your kitchen so you can easily whip up meals that are faster (and healthier) than takeout! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes. FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 26. Mindful Meal Planning: Practical Tips for a Happier, Healthier Week | 20 Jan 2025 | 00:03:29 | |
Meal planning doesn’t have to feel rigid or overwhelming. In this episode, we’re talking about how to create a flexible meal plan that works with your lifestyle and supports mindful eating. Learn how to use meal planning as a tool to reduce stress, simplify grocery shopping, and avoid decision fatigue—without feeling guilty if life doesn’t go as planned. You’ll walk away with practical tips to make meal planning easier, more enjoyable, and perfectly adaptable to your schedule and lifestyle! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes. FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 25. How to Build a Balanced Plate for Better Energy, Mood, and Satisfaction | 13 Jan 2025 | 00:03:52 | |
Struggling with energy crashes or feeling hungry an hour after eating? In this episode, I'm breaking down how to create a balanced plate that gives you energy, supports hormone health, boosts your mood, and keeps you satisfied throughout the day. You’ll learn how to combine carbs, protein, and healthy fats for a complete meal, plus practical tweaks—like what to add to your oatmeal or salad—to balance your blood sugar, avoid energy crashes, and stay full longer. Tune in to discover how small changes can make a big difference in how you feel all day long! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes. FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 24. Create Healthy Habits That Last (Without Relying on Willpower) | 06 Jan 2025 | 00:03:50 | |
In today’s episode, we’re talking about how to create lasting healthy habits without constantly relying on willpower. If you’ve ever struggled to stick to your wellness goals, this episode is for you. The key to long-term success isn’t about forcing yourself to stay motivated—it’s about making healthy choices feel automatic and easy. I’m sharing simple tips to design your environment and routines to support your goals, and strategies you can start using today to make your new healthy lifestyle become second nature. Whether it's prepping meals, organizing your space, or setting up your day for success, these small changes can have a big impact. Tune in to learn how you can create sustainable habits that don’t feel like a constant struggle, and create lasting habits that align with your lifestyle. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 23. How to Set Wellness Goals Based on Your Personality Type | 30 Dec 2024 | 00:04:31 | |
Want to make your wellness goals stick? In this episode, we explore how understanding your personality type can be the key to success! We break down Gretchen Rubin’s Four Tendencies framework—Upholder, Questioner, Obliger, and Rebel—and show you how to tailor your wellness goals to your unique motivation style. Whether you're struggling to stay on track with weight loss or healthy habits, this episode will help you set goals that actually work for you. Tune in to learn how to make your wellness journey more aligned and achievable! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 22. Why FUN Goals Beat SMART Goals for Wellness and Weight Loss | 23 Dec 2024 | 00:05:09 | |
In this episode of the Two-Minute Wellness podcast, we dive into why traditional SMART goals may not always be the best approach for wellness and weight loss. Instead, I’m introducing you to a more flexible and enjoyable way to set goals: FUN goals! SMART goals are often rigid and outcome-focused, which can lead to feelings of failure and frustration, especially in your wellness journey. FUN goals, on the other hand, are flexible, uplifting, and numberless, making them the perfect fit for lasting change without the pressure. Listen in to discover how to transform your resolutions into goals that align with your life and make the process as enjoyable as the results. Plus, I'll walk you through how to create your own FUN goals for a healthier, happier year ahead. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 21. 4 Simple Tips to Stop Cravings | 16 Dec 2024 | 00:04:55 | |
Do you struggle with frequent cravings that seem impossible to control? You’re not alone! In this episode, we’re diving into four simple tips to help you take control of cravings in a way that’s balanced and guilt-free. Discover why labeling foods as “good” or “bad” can make cravings worse, how balancing your blood sugar and improving sleep can reduce cravings, and what your cravings might actually be telling you. Tune in to explore how to enjoy all foods while keeping cravings in check! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition
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| 20. 10 Simple Ways to De-Stress Without Food | 09 Dec 2024 | 00:04:13 | |
In today’s episode, we explore simple strategies to help manage emotional eating, and specifically stress eating. We discuss simple ways to shift away from using food as a coping mechanism, focusing on calming activities and practices that can help reset your mind and body. From relaxation techniques to creative outlets, we cover a variety of strategies to help break the cycle of emotional eating and build a healthier relationship with food. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 19. Practical Tips to Overcome Emotional Eating | 02 Dec 2024 | 00:05:00 | |
In this episode, we’re exploring emotional eating—why we turn to food for comfort and how to break the cycle. Emotional eating often happens in response to stress, boredom, anxiety, or other emotions. While this provides temporary relief, it doesn’t address the underlying emotions and can lead to feelings of frustration and guilt. I’ll share practical strategies to help you:
By understanding your triggers and taking small steps to meet your emotional needs in healthier ways, you’ll start to create a more positive relationship with food. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 18. Tips for Stress-Free Eating During the Holidays | 25 Nov 2024 | 00:05:55 | |
The holiday season can feel overwhelming, especially when it comes to food. In this episode, I’m sharing some simple strategies to help you enjoy the festivities without the stress or guilt around eating. Together, we'll explore how to shift your mindset, set yourself up for success, and make decisions that leave you feeling good, not guilty. I'll also offer strategies for dealing with pressure from others or the temptation to overeat, so you can truly enjoy the festivities. Tune in to learn how to make holiday eating stress-free and maintain a positive relationship with food throughout the season! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 17. Crowding Out: A Positive Approach to Eating Healthier Without Restriction | 18 Nov 2024 | 00:03:51 | |
In today’s episode, we’re exploring a refreshing approach to healthy eating that I like to call "crowding out." Instead of restricting certain foods, this method focuses on what you can add to your meals to feel more satisfied and reduce cravings naturally. I’ll share how focusing on satisfying, nutritious foods can actually help you eat less of the foods you’re looking to cut back on, all without the stress of restriction. If you’re looking for a way to make healthy changes that feel sustainable and enjoyable, give this method a try! Tune in to learn how adding more nutritious options to your meals can naturally help you create a healthier relationship with food. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 16. Is High-Intensity Exercise Right for You? | 11 Nov 2024 | 00:08:43 | |
In this episode of the Two-Minute Wellness podcast, we’re taking a closer look at high-intensity exercise and whether it’s truly the right fit for your body and lifestyle. I share my personal journey from doing intense workouts most days to embracing yoga and walking as my preferred activities. If you’ve been pushing yourself and your body with HIIT workouts or long runs, this episode offers a fresh perspective on how to listen to your body. We’ll discuss key questions to consider, such as whether you genuinely enjoy your workouts and how your stress levels might impact your fitness routine. Join me as we explore the benefits of lowering the intensity of your workouts and discovering movement that aligns with your values and well-being! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 15. Reframing Body Image: Aligning Weight with Your Values | 04 Nov 2024 | 00:05:31 | |
In this episode of the Two-Minute Wellness podcast, we’re exploring the powerful link between body image and personal values. I’ll share how I let go of judgment around my fluctuating weight and how that shift has helped me live more authentically. You’ll learn practical questions to ask yourself when you feel the urge to criticize your body, and how a few extra pounds might actually reflect a life well-lived. This episode offers a fresh take on body image, encouraging self-compassion and reminding you that your worth is not defined by your weight. Tune in for a powerful reminder to live in alignment with your values! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 14. Viewing Weight Changes Through a Lens of Self-Compassion | 28 Oct 2024 | 00:05:59 | |
In this episode, I’m talking about something we’ve all experienced: those moments when our weight fluctuates, and self-judgment creeps in. I’ll share my own journey with weight changes and how I’ve learned to see them as a normal part of life, rather than something to criticize or feel bad about. We’ll explore how weight changes don’t define us and how they can actually reflect the joyful, fulfilling moments in our lives. I’ll also share how you can start shifting your perspective on body weight changes, so they support your mental and emotional wellbeing, rather than hold you back. This small mindset shift can help you move past self-judgment and embrace more compassion and acceptance toward yourself. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition
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| 13. Why Calories Don’t Matter as Much as You Think | 21 Oct 2024 | 00:06:42 | |
Today, we’re diving into a topic that might just change how you think about food: calories! We’ve been trained to believe that the number of calories is the most important thing when choosing what to eat. But that’s not really the case! In this episode, I’m breaking down why calories don’t matter nearly as much as we’ve been told. We’ll talk about how the quality of your food is far more important than the numbers on a label, why calorie counts are often inaccurate, and how your body processes different foods in unique ways. Plus, I’ll share why your metabolism—and how many calories you burn—changes every day. If you’re ready to stop stressing over numbers and start eating more mindfully, this one’s for you! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 12. Why Diets Don't Work Long-Term (Plus a Healthier Approach That Works) | 14 Oct 2024 | 00:04:51 | |
In this episode, I’m diving into why restrictive diets and quick-fix weight loss methods like keto, intermittent fasting, or even "innocent" tracking plans like Weight Watchers aren’t the answer for sustainable weight loss. While the promise of fast results can be tempting, the way you lose weight is the way you’ll need to maintain it—and that's where most diets fall short. Diets that focus on counting or restricting don’t teach us to trust our bodies. Instead, they rely on external rules. Ask yourself: would you want to maintain these habits for life? For most of us, the answer is no. Lasting weight loss comes from learning to listen to your body, enjoying nourishing foods, and moving in ways that feel good—not from endless tracking or calorie burning. Tune in to discover a more enjoyable way to reach and maintain your goals without obsessing over food or weight. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 11. Simple Self-Guided Meditation | 07 Oct 2024 | 00:05:13 | |
In this episode, I’m doing something a little different—I’m guiding you through a super short, two-minute seated meditation to calm your breath, quiet your mind, and bring you back to the present moment. If you find it challenging to stay focused during meditation, just like I do, you'll definitely want to tune in. Along with the short guided meditation, I share some simple tips that have been game changers for me and my meditation practice, and I think you'll find them helpful, too. If you’re ready, find a comfortable seat, close your eyes, and let’s drop in together. If not, save this episode to come back to when you have a few moments to be fully present. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition
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| 10. Habit Stacking: How to Make Habits Stick | 30 Sep 2024 | 00:03:19 | |
In this episode, I’m sharing how habit stacking can help you build healthy routines without feeling overwhelmed. By pairing a new habit with something you already do, you'll find it much easier to stay consistent. I’ll walk you through how to create your own habit stacks and give you real-life examples to get started. Tune in to learn how to simplify your wellness journey with habit stacking! P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 9. A Case For Ice Cream | 23 Sep 2024 | 00:04:56 | |
In this episode, I’m sharing why I believe it’s worth choosing real, full-fat ice cream over the “diet” alternatives. For a long time, ice cream was one of my go-to binge foods and I stuck to the low-fat, low-sugar options. But when I finally gave myself permission to enjoy the full-fat version, something surprising happened—I didn’t feel the urge to binge. It was a completely different experience. I’ll dive into the science behind this shift, including the fascinating “Mind Over Milkshake” study, which shows how our mindset can impact how satisfied we feel after eating. It turns out that when we let go of guilt and allow ourselves to truly enjoy food, we can actually feel more satisfied and in control. If you’re stuck choosing “healthier” versions of your favorite treats out of fear or guilt, this episode is for you. Tune in to learn how choosing the real deal can shift your relationship with food and lead to a more balanced, joyful approach to eating. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 8. The ABCs of Food Freedom: Consistency Not Perfection (Part 4) | 16 Sep 2024 | 00:03:44 | |
In this final episode of our four-part series on food freedom, we’re diving into the key to lasting change: consistency. Building on the awareness and beliefs we’ve covered in previous episodes, we’ll explore how to stay consistent and create a healthier relationship with food. We’ll talk about the power of self-identification—like calling yourself a runner before you’ve run a mile—and how adopting the mindset of your ideal self helps keep you on track. You’ll also get practical tips for sticking to your goals, like joining a supportive community for accountability and motivation. Remember: consistency isn’t about perfection. It’s about showing up, even on the tough days. Tune in to learn how to make steady progress and keep your new habits going, so you can continue your journey toward lasting food freedom. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 7. The ABCs of Food Freedom: Beliefs + Mindset (Part 3) | 09 Sep 2024 | 00:04:30 | |
In this third episode of our four-part series on breaking free from food tracking, we focus on the power of beliefs and how they shape your relationship with food. Our beliefs—whether conscious or unconscious—can have a significant impact on how we view eating, our bodies, and ourselves. In this episode, we explore how limiting beliefs around food and weight can keep us stuck in cycles of restriction, guilt, and shame. By identifying and shifting these beliefs, you can release the mental blocks that keep you from experiencing true food freedom. You’ll also learn practical tools to help you cultivate a healthier, more balanced mindset that supports sustainable changes and a positive relationship with food. Tune in to discover how transforming your beliefs can create lasting change and freedom in your food choices, helping you let go of tracking and embrace a more intuitive, joyful way of eating. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 6. The ABCs of Food Freedom: Awareness (Part 2) | 03 Sep 2024 | 00:04:15 | |
In the second episode of our four-part series on breaking free from food tracking, we dive into the foundational role awareness plays in achieving food freedom. By practicing mindfulness, we can notice how we feel before, during, and after eating, helping us move away from food rules and restrictions. This awareness allows us to make more compassionate, intentional choices about what we eat, without judgment, setting the stage for a healthier, more balanced relationship with food. Tune in to learn how simple shifts in awareness can lead to a more mindful, stress-free approach to eating, and help you start breaking free from the need to track every bite. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition
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| 5. Breaking Free from Food Tracking: The ABCs of Lasting Food Freedom (Part 1) | 02 Sep 2024 | 00:05:01 | |
If food tracking feels like a never-ending cycle of numbers, guilt, and frustration, you're not alone. In the first episode of this 4-part series, we'll explore what it really takes to step away from calorie counting and obsessive tracking—and why this might be the most freeing thing you can do for your health. I’ll share my personal journey of transitioning away from apps like MyFitnessPal and programs like Weight Watchers to guide my food choices, and offer tips to help you trust your body, reconnect with your needs, and find balance without relying on apps or scales. Learning to trust your own body instead of depending on external programs can be a daunting process, but I'll introduce you to my unique method, the ABCs of lasting food freedom. These three elements—Awareness, Beliefs, and Consistency—helped me stop tracking every bite and start listening to my body’s natural signals. And they can help you, too. Tune in to learn how to move from tracking everything to trusting your body and finally finding true food freedom. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition
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| 4. Mindful Eating vs. Intuitive Eating | 01 Sep 2024 | 00:06:26 | |
Curious about the difference between mindful eating and intuitive eating? In this episode, we dive into what each approach really means, how they overlap, and the benefits each can bring to your wellness journey. Learn how mindful eating can help you slow down, savor your meals, and break free from mindless snacking, while learning to tune into your body’s natural hunger and fullness cues. Whether you’re looking to build a healthier relationship with food or simply eat with more intention, this episode is packed with practical tips to help you make choices that truly nourish both your body and mind. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition
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| 3. A Little Food Therapy to Bring Back Joy | 31 Aug 2024 | 00:04:23 | |
Do you ever feel like food has become more of a struggle than a source of joy? In this episode, we’re diving into a little “food therapy” to help you reconnect with the pleasure of eating. Discover how to shift your mindset around food, let go of guilt, and savor your meals in a way that nourishes both your body and soul. Tune in to explore how small changes in your relationship with food can lead to big changes in your overall wellness. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| 2. Food is For Fuel and Fun | 30 Aug 2024 | 00:03:48 | |
In this episode of the Two-Minute Wellness podcast, I'm sharing my approach to balanced eating, which can be summed up with the phrase "food is for fuel and for fun." In a nutshell, I believe food is meant to be a source of nourishment and nutrition and it should also be a source of pleasure and enjoyment! Focusing solely on healthy foods can make healthy eating feel stressful and also take away from the joy of social gatherings and celebrations. Something that's helped me embrace the balance between fuel and fun is the concept of food "buckets": the healthy bucket for nutritious foods like fruits, veggies, and good proteins, and some fun buckets for foods that enhance experiences or encourage connection. Adopting this flexible "bucket" mindset can help you let go of the guilt you may feel when you choose less healthy foods. Whether it’s enjoying a cocktail during happy hour, a cupcake at the office, or popcorn at the movies, I believe all foods can (and should) fit into a healthy lifestyle. Tune in to discover how creating your own buckets can transform your relationship with food and enhance your overall well-being. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition
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| 1. Mindset Shifts: Turning Slip-Ups into Success | 29 Aug 2024 | 00:04:38 | |
Welcome to the very first episode of the Two-Minute Wellness podcast! I'm so happy you're here! My vision for this podcast is for it to feel like I'm your best friend who happens to know a thing or two about nutrition and wellness. If we went to grab coffee, these are the things we'd talk about. We'll keep each episode short, sweet, actionable, and motivating so you can take what you hear and apply it to your everyday life to become healthier and happier. For this first episode (recorded on my 34th birthday on a new moon in case you love this stuff as much as I do), I'm diving into the idea of fresh starts, particularly within the context of maintaining a healthy lifestyle. I understand completely the feeling of always needing to stay "on plan" when you're trying to eat healthier or lose weight. And so I'm also very familiar with the spiral of negative thoughts that occurs when we go "off plan" or slip up. But these negative thoughts don't serve us. I'm challenging and encouraging you to embrace the idea that you can start over immediately—instead of waiting for the end of the day, week, or month to start fresh. Join me in this very first episode of the Two-Minute Wellness podcast to learn how to embrace the power of fresh starts and implement them as often as you need in your wellness journey. P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review! **** This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food. You can also check out other meal planners and food journals in my shop! **** HELPFUL RESOURCES + LINKS Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food. Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable! Show Notes: Head to lianicole.com for the latest episodes and show notes FOLLOW Instagram: @lianicolenutrition Pinterest: @lianicolenutrition | |||
| Two Minute Wellness Podcast Trailer | 29 Jun 2024 | 00:01:09 | |
*NEW PODCAST LAUNCHING AUGUST 2024* Hi, I'm Lia, and welcome to the Two Minute Wellness Podcast. I'm a holistic nutritionist, and I believe the best kind of healthy is the happy kind of healthy. For most of my teenage years and early twenties, I struggled with food and my weight. I spent years dieting, counting calories, and feeling out of control around food. I felt frustrated, ashamed, and I didn't think I'd ever be able to eat "normally" again. Finally, at my wits' end, I decided to try something different. I decided to give up control and trust my body. I stopped counting calories, macros, and points, and I started tuning in to what I actually wanted to eat and which foods made me feel good. I began moving my body in ways that made me happy instead of ways that burned the most calories, and I've honestly never looked back. If you're struggling with food or are curious about how to be healthy without counting macros, spending hours on meal prep, or skipping happy hours, you're in the right place. Each episode of the Two Minute Wellness Podcast will be short and sweet, providing simple, bite-sized tips and information you can apply to your everyday life to be healthier and happier. | |||