Anti Diet Revolution: Non Diet Weight Loss, Food Freedom, Never Diet Again (Andrea Heyman, Registered Dietitian)
Explorez tous les épisodes de Anti Diet Revolution: Non Diet Weight Loss, Food Freedom, Never Diet Again
| Date | Titre | Durée | |
|---|---|---|---|
| 09 Feb 2022 | Eating as Self Care? 5 Tips to Get You Started | 00:08:51 | |
Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day. We think of it as a once in a while treat. But based on these definitions, it makes sense to focus on self-care daily and perhaps several times each day. So why not infuse self-care into something we already do several times a day, something like eating. As the definitions suggest we are to treat ourselves well so we can indeed do all the things we need to do in an efficient way. | |||
| 16 Feb 2022 | HELP! What DO I eat? | 00:12:18 | |
It feels like everyday we hear different information on what TO eat and what NOT TO eat. | |||
| 23 Feb 2022 | Overwhelm? Burnout at Work? Staying Healthy When Time is Short | 00:11:40 | |
It is usually this time of year that I get really tired. It seems like so many things seem to pile up like supporting my kids at their games, getting them to practices, their school work load seems to be peaking, not to mention there are no scheduled says off at work for a really long stretch of time. I’m grateful for all these blessings and I love supporting my kids in all of their activities, but I get tired. And I feel like time is so short. So, how do I stay healthy and maintain all the exercise and healthy eating routines when time is short and I’m a little worn out? That’s what this episode is all about. | |||
| 02 Mar 2022 | Overate? Now What? Tips to Get You Back on Track | 00:12:53 | |
OK, But what’s more important is how you handle things after you realize you’ve overeaten so check out the full episode for tips.
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| 09 Mar 2022 | Motivation for the Working Mom. Lose Weight with These Simple Hacks | 00:09:02 | |
Hi friends. What if I told you I wanted you to stop waiting around to feel motivated to lose weight? What if I told you motivation is not what you need? We’ve certainly been told we need motivation but I think we’ve been duped. Take a listen today and see what I suggest instead. | |||
| 16 Mar 2022 | Failed Diet? Lose Weight With These Strategies | 00:14:30 | |
How many diets have you tried? Here’s a shocking statistic, the average woman has tried 61 diets by the time they’re 45 years old. | |||
| 23 Mar 2022 | Meal Plannig Strategies for Weight Loss the Anti Diet Way | 00:09:45 | |
It probably doesn’t surprise you but I am a consistent meal planner. Every week I make a list of the meals I’ll make and generate a grocery list accordingly. There are so many benefits to meal planning such as time savings, money savings and I’m not going to get into the details today, but if you want to listen back I’ve got some great episodes toward the beginning of my podcast. I want to emphasize that we definitely don’t want to use our meal plan as another diet approach. | |||
| 30 Mar 2022 | What I Wish I Knew: Lessons Learned As a Weight Management Dietitian | 00:16:18 | |
Hi friends. I think many of you know that I’ve been a registered dietitian for over 25 years. I studied at a Big 10 University, did an internship, took a certification exam just to be a dietitian. Then through my years, I’ve taken various trainings, continuing education programs, have speciality certification in childhood and adolescent weight management and advanced training in weight management. All that is not to brag, but to be perfectly honest and say all of that training is great, but the real lessons I learned along the way working with clients. Today I want to share some of those lessons with you | |||
| 06 Apr 2022 | Empowered Eater: Your Success is Inevitable | 00:09:27 | |
Have you given up on your eating habits? If you’re not where you want to be with your health or weight, it’s often because you’ve given up on these goals. I often hear from high achieving spiritual moms that have started new eating habits but hit a setback and never got back on track. What if you DID lose the weight? What if you shifted to someone who gives up to someone who nails their new lifestyle? What else would that open up in your life? Let’s break it down in this episode. | |||
| 13 Apr 2022 | Choose Your Food Identity Change Your Life | 00:07:11 | |
I want you to think about how you identify your eating style? Think about it. Do you say you’re an unhealthy eater? Do you say you’re uncontrolled? Do you call yourself vegetarian? Our food identity is critical to help ourselves establish healthy eating habits. Let’s break this down in this little nugget of an episode today. Our thoughts drive our feelings, our feelings then determine the actions we take and the actions we actually take determine the results we get. | |||
| 20 Apr 2022 | Why Do I Overeat? Stop Overeating Challenge: Day 1 | 00:11:53 | |
Day one of the stop overeating your #1 craved food is here! That’s why we especially crave sugar or refined carbohydrates in these situation because the brain get’s that biggest dose of that feel good hormone That’s where those cravings come from and when you understand that your body is having a physiologic response and that is what is driving the cravings, we can accept our bodies for behaving the way it is intended, then we can look at breaking this process in a much more matter of fact, less emotional way | |||
| 27 Apr 2022 | Using Breathwork to Improve Digestion, Metabolism, and Mindless Eating | 00:20:54 | |
Today I have a special guest. Her name is Melissa Wahlberg. She's a physical therapist, a yoga teacher, and integrative health physical therapist and the founder of breathe free physical therapy and yoga. She's developed a proprietary blend of physical therapy, and yoga breath work and other Mind Body techniques to enhance the quality of life of the lives and everyone she treats. She's got a program called a breath of fresh air. This is super cool. I have attended this and it's offered for free on Zoom every Monday at 12:20pm. Eastern time, it's really a 10 minute recharge where you will learn valuable information and inspiration, you'll get to be a part of a guided mindfulness and breathing practice and exercises and a simple stretch. The really cool thing is that Melissa and I are joining forces in the month of May. And so every Monday at a breath of fresh air at those sessions that she offers, I will be there as well. And we are going to be combining forces and focusing on how the breath and breath work can help you with metabolism, stress, eating all types of things. Each week will have a different theme. And today, we're going to have a quick conversation with Melissa you're going to get a feel for her wonderful, wonderful energy and how generous she is. And she is going to walk us through a wonderful breathing session today breathwork session today. I think you're gonna love it. | |||
| 04 May 2022 | Hard to Lose, Easy to Gain? Let's Shift This Paradigm | 00:11:27 | |
In this episode I talk about the body's reaction to extended food restriction and the physiology that occurs with the diet cycle. This may be triggering for some. If you think this topic may bother you, please skip it and join me again next week. Today let’s talk about why this is and how to address it. | |||
| 11 May 2022 | From Hospital Dietitian to Anti Diet Revolutionary, How One Client Changed My Path | 00:15:55 | |
I really feel that one noteworthy experience early in my dietitian career molded and shaped where I am today and that I'm promoting the Anti Diet message. | |||
| 18 May 2022 | 4 Easy Tips to Create a Diet Culture Free Zone | 00:11:29 | |
So you’re sick and tired of all the dieting, dieting messages and dieting talk. Me too. But the question is, how to we create a diet culture free zone at home and at work. Today we’ll get you started with some fantastic tips to create that peaceful diet free zone so you are more comfortable and at ease in the places you spend your time. | |||
| 25 May 2022 | It's Time to Get Honest: The Problem with Diets, Food Logs, and Calorie Limits | 00:09:53 | |
I had a client this week tell me they were going to send me a written day of what their typical eating habits are. Then she added, an actual day of eating, not a day where I sneak certain foods and then don’t have to count it because nobody else knew about it. | |||
| 01 Jun 2022 | Failed Diet? Get Started the Anti Diet Way | 00:25:20 | |
One of my favorite things about having this podcast is I have been blessed to meet so many wonderful people and had opportunities I wouldn't have otherwise had. Back in March I was invited to speak at a speakers summit by Saira Torres, a fellow dietitian who works in Southern California. | |||
| 08 Jun 2022 | Sugar Cravings? You Can Break this Cycle | 00:09:41 | |
Sugar! Did you know that we don’t actually have a physiologic need for sugar. We need other carbohydrates, vitamins, nutrients, fat, protein, but we our bodies don’t actually need sugar. Then why do we have such strong cravings for it? | |||
| 15 Jun 2022 | Struggling to Lose Weight? Why Surrender is a Key Tool | 00:07:54 | |
I had a conversation with a client recently who started the conversation telling me all the things that were going on since our previous appointment. She ate foods she didn’t want to eat because her son graduated from 8th grade and he wanted to go to a particular restaurant She was chaperoning a field trip and the food choices were limited She feels like she’s on her own because her husband brings soda and chips into the house It was a list of all the things she felt were not going well. That weren’t ‘perfect’ for her situation to lose weight, I stopped before she could continue. And I had her put things in perspective The truth is we professional working moms are BUSY and we live in a world that prides business, achieving, striving to do more And you have accomplished a LOT | |||
| 22 Jun 2022 | Understanding the Anti Diet Movement? Part 1: You Know How to Feed Yourself | 00:10:50 | |
This is part one of a three part series breaking down what Anti Diet means. Now this is a new term so there really isn’t a universal definition but to me it means three things. Today we’ll focus on the first of those criteria, that is: that You Know How to Feed Yourself Well. If you’re like many of the professional mom’s that I work with, that statement alone may bring up a lot of confusion and questions. Trust me you’re not alone. | |||
| 29 Jun 2022 | Understanding the Anti Diet Movement Part 2: All Foods Fit | 00:09:18 | |
This is part two of a three part series breaking down what Anti Diet means. Now this is a new term so there really isn’t a universal definition but to me it means three things. Today we’ll focus on the second of those criteria, that is: that All Foods Fit. If you’re like many of the professional mom’s that I work with, that statement alone may bring up a lot of confusion and questions. Trust me you’re not alone. | |||
| 06 Jul 2022 | Understanding the Anti Diet Movement Part 3: Feeding Yourself is Easy | 00:08:46 | |
This is part three of a three part series breaking down what Anti Diet means. Now this is a new term so there really isn’t a universal definition but to me it means three things. Today we’ll focus on the last of three criteria and that is: feeding yourself is easy. | |||
| 13 Jul 2022 | Ready to Blast Emotional Eating? Start Here | 00:11:38 | |
Ever think you’re doing well with your eating, particularly emotional eating, then something significant or stressful happens in your life and you drop back to past habits. | |||
| 20 Jul 2022 | Best Summer Foods to Bust Out of Diet Mode | 00:10:42 | |
Summer is a great time to change things up and get a fresh start. Especially since there is a bounty of fresh fruits and vegetables available. But instead of shifting to a new diet plan let's refresh our thinking and utilize that abundance of produce in an anti-diet way. I’m here to tell you that’s not the case, however, summer's bounty of fresh produce makes it an easier transition. | |||
| 27 Jul 2022 | What Perfect Eating Looks Like to a Registered Dietitian | 00:07:39 | |
When we let go of all or nothing beliefs around food, we really gain food freedom, and more joy in life. Here's what 'perfect' eating looks like to me:
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| 03 Aug 2022 | BEST Strategies to Manage Emotional Hunger | 00:09:08 | |
I had a really nice interaction with someone this week on IG. She made a comment about how my tips were really helpful that I posted and we got a little more detailed about her experience with emotional eating and how that typically spirals. We talked about identifying the emotion and how that initial awareness has been a really helpful tool for her. Based on that conversation, I wanted to provide some additional conversation and guidance on how to discern physical hunger and emotional hunger. | |||
| 10 Aug 2022 | Moms MUST Start Role Modeling Anti Diet NOW | 00:10:34 | |
This topic has been on my mind for a while, but I’ve dragged my feet on recording this episode because it is heavy and close to my heart. So talking about it makes me feel a little vulnerable. Surprisingly, 4 college students reached out to me this summer, kids of people I know, Surprising because I don’t usually work with this age group, but the mom’s thought my messaging was appropriate for their child What they all had in common was poor body image and to varying degrees disordered eating I helped each in different ways, as I thought was appropriate, one I referred to an eating disorders facility This really broke my heart, because they are all tremendous young women, thriving on the outside, being traditionally successful at school, socially, etc But on the inside they’re hurting, their self-images and self-esteem is not ideal And their perception of food is very skewed They have so many questions about good foods/bad foods, feel guilt about what they eat, confusion about food And it’s primarily because these wonderful beautiful young women are bombarded with images, on their social media feeds, pictures from peers, and celebrities or others touting-cures for bloating, or weight loss on social media. | |||
| 17 Aug 2022 | The Path to Food Freedom. It's EASIER Thank You Think | 00:12:37 | |
I was talking to a friend of mine the other day and she was asking me all sorts of questions about the phrase Food Freedom that I use frequently. She said she thinks she understands what it means, but she can’t even fathom how she could ever get to that point of feeling food freedom. And because it felt like such an unrealistic possibility for her, she couldn’t imagine her life with it and the impact it could have on her life. So that’s what we will discuss today. | |||
| 24 Aug 2022 | Want Quick RESULTS? Try This! | 00:11:57 | |
A lot of professional moms I talk to want fast, fast results, specifically fast weight loss. I know you’ve heard of programs that promise to lose 10 pounds in 1 month-there are a ton of those out there. I’m sure many if not all of us have tried one of these programs or many in fact And there are so many plans promising quick results, but the question that comes to mind is: if these plans really worked, then why are there thousands of options out there? Right? If something was going to work, then there’d only be one option/one diet plan out there. But the brain wants results NOW-it’s how it’s programmed so that delayed gratification just doesn’t seem appealing Is it reasonable to expect fast results. Instead I encourage you to focus on the journey not the destination I know you THINK that the destination is what you really want but if you shift your focus to enjoy the journey and who you’re becoming that’s when my clients have the biggest transformations | |||
| 31 Aug 2022 | Does Intuitive Eating Fit into the Anti Diet Approach? | 00:15:09 | |
Intuitive eating is an eating style that includes several key principles. But are these principles consistent with the anti diet approach? Does it work? And how does one get started? | |||
| 07 Sep 2022 | Reinvention Formula: Reinvent Your Relationship with Food | 00:12:38 | |
I’ve had a lot of life transitions lately. My youngest child started high school, my middle child is abroad on a gap year program. And I’ll be transitioning into a new part-time dream work role in a few weeks. All of this has left me tearful, partially because I miss my two older kids now that they’re out of the house, but it’s gotten me thinking about how my role as a woman and mother is changing. And really, we’re always evolving, changing, and reinventing ourselves. It can feel helpless unless we take things more intentionally and approach it as a choice and decide how we want to reinvent ourselves. That’s what I help women do with their relationships with food. In fact, the process I’ve developed is called the Reinvention Formula. This formula helps professional moms go from out of control emotional eater to a calm, confident eater so you can stop obsessing about food and enjoy life in just 15 minutes per day. It’s really the process I use with women individually or in a group setting. The next round will begin September 14. | |||
| 14 Sep 2022 | NEED to Burn Calories? Instead Embrace Exercise for Pleasure & Benefits | 00:12:30 | |
Ever felt like you HAD to exercise to make up for something you ate? Or decided to do a punishing workout because you wanted to eat your favorite treat later that day? So many of us do this. It’s a very common practice and very understandable given the messages we hear from others. But what if I told you that it’s not having the desired effect AND it’s actually doing more harm than good? That’s what we’re discussing on this episode. | |||
| 21 Sep 2022 | Undoing Decades of Diet Culture and Finding Food Freedom | 00:10:02 | |
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| 28 Sep 2022 | Obsessing About What To Eat? Four SIMPLE Steps to Eliminate Food Rules | 00:11:26 | |
I was at a function recently and talking to a woman I know and her son who is in his late 20’s. There was a buffet of beautiful food salads, hot foods, etc. I wrapped up our conversation and said I was going to get a cookie. And both of them looked at me aghast, as if they couldn’t believe I would eat a cookie. And I realized they thought because I’m a dietitian I would have really strict eating habits and follow rules about what I can and can’t eat. Most likely, because they have strict rules about what they can eat. I want to talk about this more today and get into some really nitty gritty actionable steps on how you can eliminate food rules. | |||
| 05 Oct 2022 | What Does Having a Positive Body Image Mean? | 00:10:35 | |
If you’re like me I’ve historically had parts of my body that I don’t like. And I’ve never met a woman who at some point hasn’t criticized their body for one reason or another. Does this mean we have a poor body image? And how can we shift our thinking to improve our body image? | |||
| 12 Oct 2022 | Undoing Carb Phobia: You CAN Eat Carbs! | 00:13:12 | |
As a registered dietitian, I get asked about carbs way more regularly than you can imagine. They are definitely the most maligned macronutrient of the most recent years. In fact, there are entire communities on social media that insist that not only are humans not meant to eat carbohydrates, but every day you continue to include them in your diet is a day you are killing yourself and dragging your body closer and closer to diabetes, obesity and heart disease. You can probably guess a dietitian’s opinion on that, but before we get into why you should absolutely be eating carbs, I want to tell you the main reasons people are afraid of carbs in the first place, and why they are necessary for a healthy diet. | |||
| 19 Oct 2022 | 30 Days to a New Habit | 00:07:37 | |
How many times have you tried to change a habit and form a new one. If you’re like most of us, probably more times than you can count. What if I told you there are really good strategies to help solidify that new habit and break down the process into a very logical stepwise thing instead of a mound of frustration and failure? | |||
| 26 Oct 2022 | To Cleanse or Not to Cleanse | 00:06:29 | |
A friend of mine reached out to me this week and requested I talk about cleanses. She was interested in hearing my take and thought others would be too. So this episode is dedicated to the topic of to cleanse or not to cleanse. | |||
| 02 Nov 2022 | Feeling Bad Because of What You Ate? Try This! | 00:09:24 | |
Have you ever felt or said the words ‘I’m bad’ after eating a cookie or a favorite food. I hear it all the time from clients and want to offer you a reframe of this since it is a very disempowering way of thinking about food. If you want to transform your relationship with food and your experience with food you must shift the way you look at it. Many of us have developed a disempowering relationship with food. This is for many reasons, which I will lump under the umbrella of diet culture | |||
| 09 Nov 2022 | Is Weight Loss Always Good? | 00:07:35 | |
Is weight loss always a good thing? | |||
| 16 Nov 2022 | Clean Your Plate! Undoing Past Programming | 00:10:06 | |
As a child were you told to Clean your plate? Were you encouraged to Eat your veggies first? Were you told If you eat your dinner you can have dessert? These are all very well-intended statements from parents and caregivers, that I’ve been guilty of saying myself, in this episode let's discuss the implications of these types of statements and how we can undo the programming they create | |||
| 23 Nov 2022 | The Power of Giving Thanks to Food | 00:09:34 | |
What if I told you one simple practice has the power to transform your relationship with food? | |||
| 30 Nov 2022 | Taking Nutrition Advice from the Internet? How a Nutrition Professional Can Help | 00:10:22 | |
Many of us have done it—you see a link that claims someone has discovered the "5 things you should never eat" or "the one thing that will make you healthier" and you take a peak. There are a lot of dangers that come with taking nutrition advice from the internet. Today let’s sort through this and talk about the best place to get your nutrition information | |||
| 07 Dec 2022 | Using the Food Label the Anti Diet Way: 4 Key Tips | 00:11:19 | |
Ever look at a food label and feel overwhelmed by the information available? | |||
| 14 Dec 2022 | Weight Loss in the New Year: Ten Winning Weight Loss Tips for Everyone! | 00:14:48 | |
It’s that time of year! When we start gearing up for resolutions and we plan for weight loss, eating, and exercise plans. Whatever you’re approach, there’s room to incorporate these ten tips that I think are important no matter what approach you commit to in the new year, or really any time. | |||
| 21 Dec 2022 | Best New Year's Resolution Suggestion From a Registered Dietitian | 00:06:20 | |
It’s that time of year! When we start gearing up for resolutions and we plan for weight loss, eating, and exercise plans. A firm decision to do or not to do something. And making a resolution means the act of resolving or determining upon an action, course of action, method, procedure, etc. a resolve; a decision or determination: to make a firm resolution to do something. Which in itself feels like very black or white thinking Do something or don’t Diet vs. don’t diet Good food or bad food And that is not what the anti-diet approach to weight loss is about. Because it is not a winning weight loss strategy. | |||
| 28 Dec 2022 | Weight Loss in the New Year: Need Motivation? It's NOT Just Willpower | 00:06:18 | |
Women I talk to often say things like: I just need to have more willpower. Or I don’t know why I don’t have the willpower or motivation to lose weight. As women we’ve been lead to believe that willpower is the key to achieving their weight loss goals, but it doesn’t work, leads to frustration, guilt and shame when we fail again.
So what is willpower? Willpower is control exerted to do something or restrain impulses. It’s really about making yourself do something that you don’t truly want to do. It requires you to use a lot of energy because you are forcing your way into a goal that you may not really want. And this can leave you exhausted. | |||
| 04 Jan 2023 | Weight Loss in the New Year: Do this ONE Thing to Lose Weight | 00:07:57 | |
Imagine if your predominant thought was: "I’m not good enough." "I’m doing it wrong. I am wrong. Something about my life is wrong." "I’ll never be as ___ as her. I’m unlovable." "I’m undesirable." "I need to change." If this is your mind chatter, what type of decisions do you think you will make? Most likely, you’ll emotionally eat, snack on comfort foods, and quite possibly overeat. And if this is consistently the action you take, obviously it will make weight loss and maintaining weight loss very difficult. Though you can never completely get rid of these thoughts, by figuring out how to deal with them, you can stop turning to food to quiet your inner critic. | |||
| 11 Jan 2023 | Is Thinner Always Better? | 00:11:12 | |
Is thinner always better? This question came up in a conversation with my 15 year old daughter recently. And without hesitating, she answered yes. I pressed her a little, and she wavered and changed her answer but deep in her core, her immediate response was the same as probably all of us listening-that yes, being thinner is always more desirable. That idea comes from a lifetime of conditioning. | |||
| 18 Jan 2023 | Eating Out of Routine | 00:08:11 | |
| 25 Jan 2023 | Stressed About Food?? 5 Keys to Help NOW | 00:09:15 | |
You’ve set the intention to improve your eating habits. Weather that’s to lose weight, feel better, have more energy. Whatever the reason you’ve decided to dedicate yourself to this effort. Great! But often what comes with that is overwhelming focus on food. It’s like it can take over your thoughts and even become stressful. Today lets talk about how this over obsessing about food is unhelpful and I’ll give you some tips on how to handle this. | |||
| 01 Feb 2023 | Guiding Our Daughters From Diet Culture | 00:09:18 | |
| 08 Feb 2023 | Eating Taboo Foods: Overcoming the Fear | 00:08:23 | |
| 15 Feb 2023 | Ditch Dieting While Improving Health | 00:10:48 | |
| 22 Feb 2023 | What if…there were no diets/diet culture/disordered eating… | 00:09:03 | |
| 01 Mar 2023 | Still Emotional Eating? Consider This…People Pleasing & Emotional Eating | 00:07:30 | |
| 08 Mar 2023 | Obsessing Over Food? Try This | 00:07:57 | |
| 15 Mar 2023 | Feeling Stuck? Do This One Thing to Move Forward | 00:11:01 | |
| 22 Mar 2023 | Excuses, excuses. Argue for the WIN | 00:08:03 | |
| 29 Mar 2023 | Why I'm Constantly Working Toward Anti Diet | 00:08:01 | |
| 05 Apr 2023 | Celebrities & Diet Culture. Anti Diet Role Model or Foe? | 00:07:21 | |
| 12 Apr 2023 | Sports Drinks, Diet Marketing | 00:07:41 | |
| 19 Apr 2023 | Is it Time to Sound the Alarm? New AAP Guidelines | 00:08:39 | |
| 26 Apr 2023 | Stop the Spiral with an Attitude Adjustment | 00:06:57 | |
| 03 May 2023 | 7 Tips to Combat Daily Diet Culture Messaging | 00:07:18 | |
| 10 May 2023 | Diet Culture Risks Part 1: Yo Yo Dieting | 00:10:43 | |
| 17 May 2023 | Diet Culture Risks Part 2: Inadequate Nutrition | 00:11:38 | |
| 24 May 2023 | When will I Be Done? Getting to the Finish Line | 00:08:18 | |
| 31 May 2023 | HELP! I'm a Sugar Addict | 00:11:03 | |
| 07 Jun 2023 | Ozempic or Wygovie. Are They For Me? | 00:07:58 | |
| 14 Jun 2023 | Anti Inflammatory the Anti Diet Way | 00:10:05 | |
| 21 Jun 2023 | How I went from traditional weight loss dietitian to anti diet nutritionist | 00:09:18 | |
| 28 Jun 2023 | Diet programs and marketing: How they suck you in | 00:05:58 | |
| 05 Jul 2023 | How the medical field promotes diet culture | 00:10:09 | |
| 12 Jul 2023 | Feeling judged? Empower yourself through food freedom | 00:07:19 | |
| 02 Sep 2020 | Five Minute Meals: Chicken in a bag with Jill Green | 00:34:47 | |
In need of some quick family meals? In this episode Jill Green, a self-proclaimed foodie, a powerhouse career woman and busy mom of three describes easy food prep ideas. She also shares how travel has influenced the flavors she infuses in her meals; her epic weekly dinners with a revolving door of guests; and how she’s turned her kids into adventurous eaters. Jill is so enthusiastic in describing some of her recipes that you will no doubt leave inspired to try some of her tried and true family recipes. | |||
| 22 Aug 2020 | Trailer | 00:00:55 | |
Adventures In Feeding My Fam is a weekly podcast discussing the challenges and fun around feeding your family healthy meals. I’m Andrea Heyman and I’ve been a registered dietitian for over 25 years so I know the importance of good nutrition. But I’m also a mom of three so I understand what it's like to be a busy mom trying to feed my busy family. There isn't one right way to feed your family but there are countless stories and you can take bits and pieces and learn from all of them. | |||
| 09 Sep 2020 | Get Organized and Create Memories at the Family Table with Heather Cohen | 00:24:48 | |
Heather Cohen may just have the most food related traditions of anyone I’ve ever talked to! In this episode she describes many ways she’s made events out of food and its provided memories and traditions for her entire family. Heather was generous enough to share her edible cookie dough recipe-click here for the link to get that. Takeaways: · Let your family members help choose their favorite meals for special occasions · Keep a journal noting the company you invite over for meals. You can note what was served, which guests came, etc. · A family cookbook makes a great memento for everyone especially for your kids as they grow · Research restaurants you want to try when you travel to new locations · Annual events can produce big memories for your family and friends | |||
| 16 Sep 2020 | Busy Mom? Simplify with My Five Steps for Meal Planning Success | 00:13:13 | |
Don't even know where to start with meal planning? Trust me, I was once with you. But after refining my process over the years I have developed five foolproof steps to make meal planning simple and efficient. | |||
| 23 Sep 2020 | Hectic Family Table? Encouraging Dinner Conversation with Jen Legra of Drinking the Whole Bottle | 00:26:12 | |
Mom: How was your day today? Takeaways: · Bringing mindfulness and intentionality to everyday activities, including meals, adds memories and fun · An elevated version of a simple recipe can become a family favorite · Make lunch packing easy so the kids can put their lunches together
Here’s where you can find Jen: drinkingthewholebottle.com https://www.facebook.com/groups/drinkingthewholebottle Here’s a link to the blog Jen wrote about questions to ask at the dinner table: http://drinkingthewholebottle.com/valuable-questions-to-ask-at-dinner/?fbclid=IwAR3hA514D0twe7mlmuOKBPrM99KQy5hj_QL3GvNGOVRXxXuZt3A0zaLlif4 Aa | |||
| 30 Sep 2020 | The Family Table: Travel, Culture and Cuisine with Ali Netzer of Five Family Adventurers | 00:27:13 | |
Ali Netzer, of Five Family Adventurers, uses travel to fully immerse her kids in new cultures and expose them to new flavors and exotic foods. In this episode Ali shares some of those experiences and how that influences her cooking and family meals. She and her husband share food prep responsibilities and hear how their extensive New Year's Eve meal has turned into an annual tradition. | |||
| 05 Oct 2020 | BONUS EPISODE! How I Broke Out Of Eating Kid Friendly Food and Got My Son To Eat More Of What I Wanted | 00:11:25 | |
Let's have a show of hands...How many of you moms serve your kids frozen kid friendly food regularly? How many of you end up eating that food too because it's easy and you're already making it for the kids? | |||
| 07 Oct 2020 | Organize Yourself Healthy: Easy Meal Planning and Prep Ideas From Productivity Expert Leslie Osborn of Moms Get It Done! | 00:24:02 | |
What motivated Leslie Osborn to revamp her meal planning? It was the weight gain she experienced from working long hours at her desk job. | |||
| 12 Oct 2020 | Meal Prep Failure, Kitchen Fire and the Lessons I Learned From This Experience | 00:11:38 | |
In this episode I share how I, with the help of my daughter started a kitchen fire this summer. 1) All of us need to exercise caution in the kitchen. Especially with new cooks; we would benefit from some gentle safety reminders in the kitchen And it was a good reminder for me to be more contentious, and less careless in the kitchen. 2) This scared my daughter. She was a little reluctant to get back in the kitchen to make anything independently. And she didn’t want to use the stove after that for a bit. So I had to help her prepare something so that her confidence returned. She needs to know that events like this don’t happen every time you cook but do happen to all of us. 3) Mistakes happen in the kitchen to everyone. I make them and I’m sure the greatest chefs make them. But that is part of the process. We can think of cooking as a safe place to make mistakes, experiment and try again. I know I want my kids to approach failure as part of life's process and even if they make a mistake when they’re out in the world they can learn from that, change their approach and try again. 4) Messes happen.This is similar to number three but I think it’s so important that I will sort of reiterate here. Messes happen in life and in the kitchen. We’re sort of in this constant cycle of creating something, making a mess, cleaning up and enjoying the rewards of our effort. The important part is to realize if we don’t make messes then we can never grow from our experiences. If we’re always playing it safe and not making messes then we never really learn and evolve. Of course I want my kids to make messes so they can grow and evolve and I'm sure you want that for your kids too. 5) Laugh. Let me be clear, in the height of the moment when there was smoke filling my kitchen- that was not funny. But we can laugh about it after the fact, not to totally blow off the situation or minimize it but to appreciate the humor in everyday life and all the things that happen around us. We had a laugh while we rehashed the events. My son made fun of me and laughed at me that I couldn’t get the fire extinguisher going on my own. So that is the story how I, with my daughter’s help started a kitchen fire and the lessons we can learn from it. Connect with me: | |||
| 14 Oct 2020 | Avoiding Energy Crash: Wellness, Self-Care, and Food Balance with Jennifer Stringer | 00:24:40 | |
Oh my goodness! I'm totally loving this episode with Jennifer Stringer of @mamawithnotime. She has this amazing practical approach to wellness and self-care. Here are some of the gems she shares: 'When you find these tools to help you feel better it’s something you wanna keep investing in, it’s just an investment in yourself' 'We’re just trying to empower (the kids) to make the right choices as they get older' 'I feel like I have a different definition of self-care every year'
Takeaways You can meal prep ingredients and have them available to make a variety of options during the week Building a portfolio of recipes the family likes Eat with an 80/20 balance; 80% really healthy and 20% less healthy Self-care fluctuates from year to year, currently the focus on mental health and how to put us in the right place When we give we receive self-fulfillment | |||
| 19 Oct 2020 | Not Enough Time to Meal Plan? Secrets to plan with confidence and success each week. | 00:11:43 | |
Did you know that the number one reason people say they can’t meal plan is because of time? That’s what I used to think but I’ve come to learn that’s not the case. In this episode we’ll discuss why this is really a self-limiting belief and what a self-limiting belief is. I’ll tell you reasons why a little meal planning up front actually saves time in the long run and give you some tips to get you started. Reasons why meal planning saves time: · Reduce the number of grocery store trips · Stop wandering around in the grocery store · Know what needs to be prepped · Ability to plan to use leftovers
As always you can connect with me: If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://calendly.com/adventuresinfeedingmyfam/10-minute-discovery-call | |||
| 28 Oct 2020 | Addicted to Sugar? Break free, lose weight and increase energy! | 00:30:23 | |
Can improvements in diet, exercise, stress result in having more energy; feeling happier, weight loss and putting one's autoimmune disorder into remission? Other takeaways include: Intuitive eating provides flexibility to see what works for you, it’s livable Sara’s keys to eating healthy include: always drink water first, go veggie heavy, track all foods and weigh yourself daily when making healthy lifestyle changes Weigh yourself to use the data to determine how your body functions best, the scale is a measure of how you’re feeling based on what you’re eating Emotional eating is positive, but when people eat because they’re sad or upset that’s coping | |||
| 21 Oct 2020 | Picky Eaters? Get Your Kids to Eat What You Want at Any Age | 00:28:50 | |
"One vegetarian who comes and goes, one "meat only", who eats literally no vegetables, one healthy eater, one teen boy who eats 2 dinners at least, wants carbs, one female athlete who eats 2 healthy meals, likes proteins, no tofu, but at odd hours....ugh! " Highlight the main ingredient when you cook, don’t be afraid to feature that Never let your kids say ‘ew’ about food, teach your kids to use respectful language when talking about meals Serve foods with flavor at an early age, expect them to eat and they will Respect everything in the kitchen Be enthusiastic for the ingredients you are preparing https://www.onefamilyonemenu.com/post/organizing-your-fridge-and-freezer Bread pudding demonstration: https://youtu.be/megTKfPL5aM
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://calendly.com/adventuresinfeedingmyfam/10-minute-discovery-call | |||
| 04 Nov 2020 | Time Crunch? SIMPLE Five Minute Meal Ideas to Prepare in a Pinch | 00:11:30 | |
Working from home, helping the kids with school, coordinating after school activities…whew. Sometimes there is just NO TIME to make dinner. That’s why having some five-minute meal prep ideas are soooo helpful. Check out this week’s podcast episode for specific ideas for quick and health meal ideas. As always you can connect with me: If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: | |||
| 09 Nov 2020 | Episode 14. Battling the COVID 10? Halt Weight Gain Before the Holidays | 00:10:59 | |
What kind of weight management dietitian am I? One who doesn’t like talking about weight-the number on the scale-as the focus of conversations with clients. However, in this episode I go there and talk about weight as it related to health risk. Specifically risk for developing chronic health conditions like diabetes and heart disease. Start getting excited!! I’ll be releasing my Pantry Cooking Mini-Course where I teach you to Utilize Pantry Basics in many ways to make simple, healthy meals. If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here:
As always you can connect with me: https://www.adventuresinfeedingmyfam.com/work-with-me Calculate your BMI using this calculator https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm | |||
| 11 Nov 2020 | Episode 15. Is it possible to free yourself from ADHD medication? Stacy Beaupre’s Natural Remedy for ADHD Through Supplements, Diet & Exercise | 00:33:08 | |
Stacy Beaupre shares her unexpected story about how she was diagnosed with ADHD as a young adult. Through her 11 year PA career she has worked in a functional and integrative medicine practice working with families with children with ADHD. She approaches ADHD management through supplementation, food choices and physical activity. If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: | |||
| 18 Nov 2020 | Episode 16. Afternoon Energy Slump? Easy Snack Ideas to Fuel Your Afternoon | 00:07:00 | |
I’m just going to come out and say it. Veggie straws are not healthy for you. Ugh. Ok, Ok—I’ll admit I love veggie staws and we sometimes buy them but they don’t really fit the bill of a healthy snack. Today I’m going to break down the benefits of snacks, give you some guidelines of what to look for and give you some of my specific healthy snack ideas. If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me
As always you can connect with me: | |||
| 23 Nov 2020 | Episode 17. Your Survival Eating and Stress Roadmap for Holiday and Social Gatherings | 00:12:02 | |
Thanksgiving this year will look very different than past years. We are going to be hosting Thanksgiving I think the only other guests may be my brother in law, sister in law, nephew and my mom. This will be very different than last year when we sent to Oregon and spent the time with my extended family which was well over 50 people! Even though we have the small gathering we are still going to make the full meal. To be honest I tried to pare down the menu but that got vetoed by the kids. Good news is that my son will make potatoes, stuffing and turkey and I’ll make a pie, couple of vegetable dishes. My sister in law will help too. Holidays are wonderful occasions but I want to load you with 10 strategies to make sure you don’t over indulge and really enjoy this year. We’ve had so many challenges this 2020 and I want to help you enjoy this season as best as possible to end this year on an up note leading into 2021.
2) Take 10 seconds or a couple of breaths before taking seconds. And don’t take seconds just because you see others taking seconds 3) Distance yourself from buffets. If it’s out of reach-it’s harder to access the food. You’re less likely to grab just one more cookie/meatball/slice of cheese 4) Don’t go hungry to a gathering. Some think if they don’t eat breakfast or lunch then they can eat more at the holiday party then that’s a great idea. So wrong-first of all I never encourage skipping meals; second you get cranky and irritable; when you’re very hungry you never make good choices. Make sure you have healthy choices the day of the function/gathering 5) Watch out for drinks-egg nog or other festive drinks can be very calorie dense, aim for water or sparking seltzer for better more refreshing choices 6) Make room for veggies-ideally ½ your plate should be filled with vegetables! So when you’re checking out the buffet table-fill that plate with healthy nutrient dense vegetables. This results in less room for other foods 7) Offer to bring a healthy dish. And make sure this is something that you like and enjoy. I’m known to bring a fruit platter or veggies and hummus to gatherings. My work friends always ask me to bring this kale and sweet potato dish that obviously is a healthy choice 8) When you go shopping, go with a list and a contently full belly-if you shop hungry you’re more likely to make impulse purchases and not healthy choices 9) Pay attention to what really matters-spending time with friends, coworkers or loved ones. Enjoy their company, conversation, maybe play a game 10) Enjoy yourself. This is not the time to beat yourself up or guild yourself because you ate 3 cookies! Celebrations should be celebratory and we don’t want to rack ourselves with guilt As always you can connect with me: | |||
| 25 Nov 2020 | Episode 18. Holiday Tradition Roundtable: Hear from Other Women, Traditions They Cherish | 00:23:17 | |
What does Thanksgiving mean to you? What are the traditions that really resonate with you and what do you remember from Thanksgiving growing up? I have four guests on today and they share their memories of Thanksgiving-what it means to them; and how they carry on traditions in their homes today. https://thenoshery.com/flan-de-calabaza-pumpkin-flan/
As always you can connect with me: | |||
| 30 Nov 2020 | Episode 19. Momma Struggling with What’s for Dinner? Using Pantry Staples for SIMPLE Healthy Meals | 00:18:00 | |
Do the evenings come around and you find yourself struggling to decide what’s for dinner? Or Has eating become such a pastime since your family is spending so much time at home, that it’s hard to keep food in the house? These are just a few reasons why stocking pantry staples to prepare healthy, balanced meals are important. In this episode I discuss why it’s important; what to look for when making pantry meals and some specific examples of healthy meals using only a few pantry staples. You can grab some of my favorite pantry meal ideas here: https://mailchi.mp/e5c2903b2766/bug1c55ev0
If you’re interested in a FREE 30 minute Discovery call to identify your nutrition and family meal planning needs sign up here: https://www.adventuresinfeedingmyfam.com/work-with-me As always you can connect with me: | |||
| 02 Dec 2020 | Episode 20. Hate Veggies? How to Role Model Healthy Eating for Your Family When Your Habits Stink | 00:12:36 | |
I speak to many moms who are frustrated because their kids are not healthy eaters. They wonder why they can’t get their kids to eat broccoli or they only eat only Cheese Its and fruit snacks. | |||
| 07 Dec 2020 | Episode 21. How to Cultivate Love of Food and Cooking in Your Child | 00:16:08 | |
How does a child go from a kid who at age two decided diapers were too bulky so refused to wear them to a kid who watches chef’s on youtube describing culinary techniques? As always you can connect with me: | |||
| 09 Dec 2020 | Episode 22. Meal Prep Made Easy: Batch Prepping Techniques to Save TIME | 00:11:35 | |
Let’s be real-literally all of us want to save time in the kitchen. Am I right? I enjoy time in the kitchen but even I feel the time crunch and want to save time so I have more time to play Sorry! With my kids; read a book; go for a walk or any of the other ba-zillion things that I love spending my time on. Today we’ll talk about batch cooking; what it is; how batch cooking can be a major time saver and how to get started. Woo, hoo, this one is fun and nitty gritty. | |||
| 16 Dec 2020 | What’s For Dinner? How Meal Planning Adds Ease to Your Day with Elyse Rooney | 00:22:11 | |
Do you start getting that sinking feeling in your stomach around 4:00. I call it the ‘what’s for dinner’ dread. Or if your kids are a little older pretty much around 10 am they start bugging you and asking what’s for dinner? If you don’t have the answer you know that this can take up so much of your mind space and energy. | |||
| 23 Dec 2020 | Guilt Around Wasted 'Healthy' Food? How to FINALLY Get Motivated to Create Lifelong Habits | 00:10:45 | |
You start the weekend out with really good intentions. You meal plan, you make a grocery list, you get everything on your list….and then…you don’t do the work during the week and you find wilted lettuce, vegetables in the crisper drawer. Which you throw away. How many times has this happened to you?
Today we’re going to talk about how to remedy this…with some key tips that I know you’re going to find helpful
You can find me on IG @adventuresinfeedingmyfam | |||