whole 30

We're getting you ready for the stress of the holidays with a re-release of one of our all-time favourite episodes, featuring the brilliant Melissa Urban. Because this is the season to set some hella hardcore boundaries.

Boundaries really are the key to living a less stressed, healthier, happier life, and this is THE boundaries 101 crash course for anyone looking to overcome people-pleasing tendencies and improve their relationship with themselves, their family and friends, and in the workplace. 

Melissa Urban is a six-time New York Times bestselling author (she literally wrote the book on boundaries, aptly called The Book of Boundaries), the co-founder and CEO of the wildly popular Whole30 nutritional program, and host of the Do the Thing podcast. You may have seen her on her social accounts or heard her on some of your favourite podcasts, from Glennon Doyle’s to The Skinny Confidential. Melissa has helped millions of people live their best lives through the work she does in the health and mental wellness spaces.

Join us as we chat about:

• Melissa’s journey to helping people establish healthy boundaries
• Signs that it’s time to set a boundary with someone
• How to *actually* set a boundary
• Why boundaries improve your relationships
• Melissa’s green, yellow, red framework
• How to stop breaking your own self-boundaries
• Bracing for pushback from others
• Setting boundaries at work to crush it without burning out
• Scripts for setting boundaries this holiday season

Protect your peace this holiday season using Melissa's boundary framework! 

PS: If you’ve been dreaming of pivoting into podcasting but aren’t sure where to start or how to grow, check our consulting services at teachmehowtoadult.ca/howtopodcast. 

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The Paleo -Zone is the original CrossFit dier. In today's short, I talk about how the principles and concepts of these two diets may have been the RIGHT methods IF the application was applied appropriately.

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The most intimate relationship we have is with food. It literally becomes us. But that isn't always a good thing. Jen and Damian briefly discuss food sensitivities, and how to address them.

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The allure of the next nutrition challenge at the gym. We all love a good challenge especially when the engagement from the community is high and there is so much support from everyone around us. But are the an effective way to create lifestyle changes?

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In this Q+A style episode, I am answering some specific listener questions on all things sugar cravings, intuitive eating, dealing with negative body image, tips for higher self-confidence and opening up about some personal struggles I have faced this past year. 

We discuss topics such as:

• What to eat when you are not hungry
• Dealing with sugar cravings and binge eating
• Tips for self-confidence
• Navigating friendships in your 20's + (my love life?!)
• What to do on bad body image days
• ...and so much more!

Instagram: https://www.instagram.com/emmysyummys/

Website: https://www.emmysyummysnutrition.com/

Apply for group coaching: https://nourished-to-thrive.thinkific.com/courses/nourished-to-thrive-self-paced

Your body can be like a well tuned, high performance sports car. It needs high octane foods to operate at it's peak performance!

If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox.

Sign up for the next Follow-Through Challenge

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• AmyLedin.com
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• LBC University

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DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.

Have you been told that you need to remove food groups from your diet? Is there truly a relationship between improvements in these chronic conditions and going gluten free or dairy free or is it the associated improved food quality and improved body composition that we should thank? Today's episode will give you some of the big things to consider if you are tired of trying all the things that DON'T work. I also discuss processed versus whole foods and their role in our overall health and body composition.

Schedule a clarity call:

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When Anne came to me she literally said “I feel like i've exhausted all of my options…". 

She had tried just about everything to lose weight from whole 30 to tracking macros to hiring dietitians. She was working herself into the ground with exercise and doing everything she possibly could, yet she wasn’t seeing the return and was even GAINING weight because of her hypothyroidism. 

I can’t wait to share with all of you all about how Anne has done since joining VGFN and hopefully inspire and motivate some of you who may also feel like a lost cause.

Anne told me on our very first call together that she was scared to see pictures taken of herself because she hated her body so much… NOW she’s eating WAY more food and all of her favorite types of foods, she’s working out less, she has tons of energy, and she’s lost almost 20lbs in 4 months. 

In this episode, we cover Anne's story and struggles transitioning from collegiate athletics, her former 1400 calorie lifestyle and how her reverse dieting process went, how Anne sets goals now for trips and abnormal events, and SO MUCH MORE!

Time Stamps:

(1:10) Our Guest Today

(1:50) Anne’s First Consultation Call

(3:40) Anne’s Story and College Days

(8:00) Struggles with Collegiate Athletics and Post Graduation Transition

(17:15) The Former 1400 Calorie Life

(18:00) The Reverse Dieting Process

(23:05) Modern Marketing and Diet Culture

(25:35) Anne’s Testimonial for VGFN

(26:51) Money Mindset and Investing in Health

(32:20) Setting Goals and Intentions for Trips and Abnormal Events

(35:42) Anne’s Parting Advice

(37:27) Where to Find Anne

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Join the Food and Fitness for Busy Ladies with Social Lives Facebook Community for 25+ videos teaching you how to start losing weight without hating your life!

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Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

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Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Hey friend!

I hope you had a lovely weekend. Ours was a good balance of relaxing and getting stuff done around the house. I feel like for the most part, we are in a good weekly rhythm, and I *almost* always feel ready to hit the ground running on Monday.

Though, today , I am feeling a little more tired than usual, which could be because Aunt Flo is stopping by for a visit here in the next day or two.

This week we are talking all about Food + Fitness Challenges. This episode aired previously, but was just so good, I wanted to replay it just in case you missed it the first time around.

As the weather gets warmer, we will undoubtedly be seeing more and more messaging out there encouraging us to get our 'summer' or 'bikini' bodies ready. The truth is your body is always ready for the summer or a bikini (or whatever other kind of suit you want to wear).

No dieting, no shaping up necessary.

While I do think there *can* be some benefit from challenging yourself with different challenges, I think if left unchecked, they often end up being more like a diet than anything else.

So, to help you avoid those pitfalls and diet traps, I'm sharing with you some ways to approach these challenges in the future, as well as giving you some alternative non- diet strategies to food + fitness that won't leave you feeling deprived and restricted while also putting you in the driver's seat around your favorite foods.

Are you ready to say good bye to dieting forever, for food to feel easy, and for exercise to be something you do regularly for yourself rather than it feel like a daunting chore or punishment for things you ate?

If so, I can help. You can simply email alisha@alishacarlson.com to set up a consult to see if my non-diet approach is what you're looking for. 

Are we connected yet? If not, come find me so we can hang out:

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

And, don't forget to grab The Mindful Eating Kit FREE

So many people are looking for the best way to eat to improve their overall health. It can be very confusing to discern which diet is the one that will be successful for you. Deb McClure-Smith has worked for 40 years helping individuals find a reasonable and workable way to eat. There is no single correct diet that works for all people. Knowing your genetics, modifying your lifestyle, and making good choices will help you start on a new path. Let Deb lead the way.

We've all either seen em or tried em..

You know the ones...

No sugar, no alcohol for 21 Days.
The Whole 30.

Often times they start to show up right around Halloween and the Holidays. Definitely in the New Year to shed all that unwanted weight gained during the holidays. And, they even make an appearance just in time to get us all bikini ready in the summer.

But, are all these challenges actually helping you or hindering you? Keeping you stuck in the vicious diet loop.

If you've ever found yourself doing any of these leading up to a challenge, then this episode is for you..

- getting it all in before you start the challenge on Monday

- binging on last minute things because you know you 'can't have them' after you start

- Feeling a little (or a lot) anxious about all the things you're gonna have to say no to over the next few weeks

This week I am sharing the truth about food + fitness challenges and BONUS 5 Questions to ask yourself before you start your next challenge.

No drink November

Get your FREE Mindful Eating Project Kit

And, if you are ready to hang out with me on social, you can find me below:

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Hey lady hey, this week we are talking about how to achieve lasting weight loss. Tune in to this episode to discover how to listen to our internal cues, the importance of keeping a food log, and how to determine adequate calorie intake for your goals. 

In this show I will chat about some simple tips that can help you stay on track while trying to lose or maintain weight. Later, I will speak to Gina Cushenberry, a Certified Nutrition Specialist and weight loss expert who works with me at Raw Girl Coaching, to gain more insight. -Xo Raw Girl

Get your friends together, get ready to take some notes, and learn:

• The importance of eating breakfast and not skipping meals
• What the difference between “diet” and “maintenance” is
• How to determine what foods you need to cut out or replace
• If an air fryer is a healthier option
• What calorie cycling is 
• Ways to boost your metabolism 

Work with Gina by booking a meet & greet on our website: 

www.therawgirl.com

Find Gina Cushenberry on Instagram @ginatrimnutrition

Check out our Detox My Life program

To listen to past shows visit: https://stayingagelessshow.com/

To sign up for a FREE CALL to learn about our Hormone Balancing Academy visit:

https://www.therawgirl.com/hba

To watch my FREE Training the Secret to Resetting Your Hormones: 

https://www.therawgirl.com/free-training

Or my Free Training on 6 Major Keys to Determine Your Ideal Diet: 

https://www.therawgirl.com/6waysfreeclass

For more about Esosa E. and the services we provide at Staying Ageless Coaching visit: 

https://www.therawgirl.com/

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. Whether you're a baker or someone who looks for the gluten-free, keto-friendly or other diet compliant foods in the grocery store, you want to listen to this! Flour substitutes may or may not be our best choices. What's their nutritive value? How do we swap All-Purpose flour for "alternative" flours in recipes. Jenn's got you! In mere minutes you'll have answers to all these questions and more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://saladwithasideoffriespodcast.com/#contact 

Become A Member: https://glow.fm/saladwithasideoffries/
Want a Free Menu Plan from Jenn? https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?

Affiliate Disclosure

A good BBQ is a great way to spend some time outdoors but often the sauce that we slather on those grilled foods are full of sugar.  If you're on a restricted diet like the Whole30 or you're just watching your sugar intake because, well, sugar is in almost everything, then this sauce will fit the bill.  Tasty, healthy and sugar free so you can use it generously whenever your fire up that grill or feel like you did (when made thicker, it's been used as a dip in our household among other uses!).

Here's the links for the episode:

• Easy BBQ Chikcen episode - for a more traditional BBQ sauce (including the sugar)
• Whole 30 program
• liquid smoke - some recipes will call for this item
• The Food Forest Cafe - vegan, gluten free restaurant where I discovered liquid smoke
• recipe

That's it for this week friends.  Please email me any questions, comments, pictures of your creations or anything else, I love hearing from listeners!  Direct messages to bitemepodcast@fastmail.com or leave me a voice message.

You can also support the show by subscribing, sharing episodes, leaving a review or buying me a cookie!  Whatever way you choose, I'm grateful that you're listening.

Stay high,

Marge

Bite Me listeners in the contiguous 48 receive 15% off their order at lorannoils.com.  Use code BITEME15 at checkout. For listeners outside the 48, email customercare@lorannoils.com for a list of distributors and retailers near you. 

Visit the website for full show notes, free dosing calculator, recipes and more.

Everyone is eating and coping differently with the COVID-19 pandemic, but it's without a doubt an added struggle for some more then others. Even if you're lucky to be in recovery from a disorder, they thrive on isolation and anxiety. I am choosing to be open about my struggle right now, to stay accountable. You might relate!

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Summary

Inflammation is what happens when, for instance, you bang your knee against a piece of furniture… It gets red, swollen and warm to the touch. And that is part of the process that your body launches to repair the damage. So why is it constnatly being touted as our "enemy"?

In this episode, autoimmunity wellness expert Julie Michelson shares with us her own journey through chronic inflammation, how it was affecting her, how she now helps her clients overcome it but, more importantly, what YOU can do today to reduce or eliminate this low-grade, chronic inflammation as much as humanly possible.

⭐️ Rate this episode -> https://dre.show/rate

✅ Apply to work directly with Dr E -> https://dre.show/coach

🔥 This Episode is Produced and Sponsored by Podcast In A Box https://podcastinabox.co

Actionable Steps

1. Try an elimination diet - Julie recommends starting with Whole30
2. Stress management - sit or walk in nature. Meditate 5-10 minutes per day.
3. Maintain a sleep schedule

Connect with Julie Michelson

• Website
• On Instagram

Other Resources

• Apply to work directly with Dr E
• Start Your Own Podcast

Complete Show Notes