The Pursuit of Wholeness Podcast

The Importance of Gut health

Tue, 28 Nov 2023 05:00:00 -0600

Hello, my friends!

It's been a while! I'm happy to be back from my little break.

It's also been a while since I focused on the importance of gut health. We are in the throws of the holiday season and cold and flu season, so our immune system is being tested by all the things...bugs in the air, the stress of the season, holiday parties, and treats galore.

So to help you stay healthy, have energy and feel your best to enjoy the season fully, we need to support our Gut health. It's a must!

Do you need a little healing of your Gut and reducing inflammation? I wanna help! Download my Free Anti-Inflammatory Diet Guide! It will help you reduce inflammation and heal your gut! --> https://sananutritionandwellness.com/freebie-anti-inflammatory-diet-guide/

Let's hang out! Find me on Instagram, Facebook, and Pinterest.

Find out more about my done-for-you Meal Plans and Wellness Bundles
Visit My Wellness Shop
- The Mediterranean Diet Bundle (Recipes, 4-Week Meal Plan, and More!)
- The Clean Eating Starter Kit ( Recipes, Meal Prepping Guide, and Healthy Swaps Guide)

Check out my full supplement dispensary: HERE

Free Stuff:
3-Day Mediterranean Meal Plan
Healthy Snacks for Your Next Road Trip.

...

8 Science-Based Principles for Sustainable Weight Loss and Better Health

Tue, 10 Oct 2023 05:00:00 -0500

Unlock the secrets to sustainable weight loss and a healthier you! 🌱

Join me in this enlightening episode, where I dive into 8 science-backed principles that can transform your journey to better health. From mindful eating to balancing your diet, we've got you covered.

Tune in and discover the path to lasting wellness

If you want more support with this! Join my 4 Week - Diet Reset Program

Magnificent Magnesium

Tue, 03 Oct 2023 05:00:00 -0500

I'm excited to explore the secrets to a vibrant, balanced life in this week's episode. We'll delve into the power of nutrition, share stress-busting strategies, and discuss the science-backed tips you need for your journey to optimal well-being. 🌿💫

Join my 4-week Diet Reset Live Group Coaching program - It starts October 15, 2023!

The Skinny on Artificial Sweeteners

Tue, 26 Sep 2023 06:00:00 -0500

What's the deal with artificial sweeteners? Are they bad? Good? Somewhere in between?

The WHO just came out with a statement categorizing the artificial sweetener aspartame as "potentially carcinogenic to humans". This is distressing, but honestly, not a surprise to me. Holistic practitioners have warned about the potential adverse effects of these artificial chemicals being a part of our food supply for years.

So in this episode, I review the findings and the downside of artificial sweeteners in general and give you my favorite non-sugar alternatives.

Here is the Link to the WHO statement.

3 Simple Things You Can Do To Kickstart Your Wellness Journey

Tue, 19 Sep 2023 21:00:00 -0500

3 Simple Things You Can Do To Kickstart Your Wellness Journey

Do you want to create new healthy habits but don't know how to start? Are you a little overwhelmed by the health information out there that you just don't know where to start?

Well, I've got you!

In this episode, I give you a simple and doable place to begin in each of my 3 pillars of health, nutrition, movement, and mindset. Start with these 3 things and I know you will be feeling better in no time. And do them consistently so you start creating healthy habits to begin transforming your health and life!

Want a little support getting started? Grab your Free Downloadabl Guides:
Mindful Eating Guide
Mediterranean Starter Tool Kit (3 Day Meal plan + Recipes)

What You Eat and Drink May be Driving Stress and Emotional Eating!

Tue, 12 Sep 2023 04:00:00 -0500

Join me on the latest episode of The Pusuit of Wholeness Podcast as I explore the powerful connection between Food and Emotions. 🤔

Did you know that what you eat and drink can trigger emotional eating?

Discover the foods that can trigger emotional eating and make staying aligned with your goals harder!

But the good news is, there are foods (and spices, herbs and teas) that help support your mood and emotions to reduce feelings of being out of control around food!

I can't wait to talk about the link between what we eat and how we feel and how you can optimize your diet to support your mood and achieve your goals!

And I have two handouts you will find really helpful! Download them for free!

The Mindful Eating Guide

Mediterranean Diet Starter Kit: (3 Day Meal plan + Recipes)

Mastering Stress To Stop Emotional Eating

Wed, 06 Sep 2023 04:00:00 -0500

Ever wondered how stress impacts your eating habits?

This episode unravels the connection between stress management and emotional eating.

Discover practical strategies and expert insights to regain control over your well-being. Join us on this transformative journey!

Do you struggle with Emotional Eating? My Mindful Eating guide would help! Download it here!

Energize Your Life: The Power of Metabolic Flexibility

Tue, 29 Aug 2023 04:00:00 -0500

Hey there, my friends! 🌟
Ever felt like your energy levels are on a rollercoaster? Or maybe you just feel fatigued all the time. Well, today i'm excited to dive into something seriously cool on our latest podcast episode – metabolic flexibility! We're about to unravel the science and give some really actionable steps to increase your energy, support your blood sugar, and supercharge your wellness journey.

Metabolic flexibility is the key to making sure our bodies can effectively switch between energy sources to support our effective carbohydrate metabolism, fat oxidation, and protein synthesis, to support our hormones, blood sugar, cellular health, energy levels, and overall health!

Having a healthy metabolism helps you have more energy, achieve and maintain your ideal body weight, reduce sugar cravings, improve sleep and so much more!

I hope you enjoy this episode! Let me know what you think and please share it with friends you think would benefit from revitalizing their metabolic health!

Carbs 101: Demystifying the World of Carbohydrates

Tue, 22 Aug 2023 04:00:00 -0500

Let's talk about Carbs! There is a lot of confusing information about there, so I want to break down this topic to make so you can make more informed food choices!

Join me as we explore the science behind these vital energy sources and unravel the differences between simple and complex carbs. From understanding blood sugar regulation 📊🍭 to providing actionable insights, we're diving into the nutritional world with clarity. Get ready for an informative and engaging discussion that sheds light on the carb essentials. 🥑🍞

Let's embark on this journey toward better health together! 🌟🥯🥦

And As I mentioned! Grab my Mindful Eating Guide HERE.

Insulin Resistance in women over 40 and my health journey

Tue, 15 Aug 2023 05:00:00 -0500

🌼 Ready for some real talk? In this episode, we're diving deep into a topic that affects many of us: Insulin Resistance in Women Over 40. 🤓 But don't worry, I'm (trying) keeping it light and easy to understand. Plus, I'm spilling the beans about my own health journey over the past few years – the ups, the downs, and everything in between.

Let's navigate this journey together and empower ourselves with knowledge about weight loss, health, insulin resistance, longevity, and boosting energy!

Embrace better health, one step at a time. 💪🎧

Non-Alcoholic Fatty Liver Disease with Andy De Santis RD

Tue, 08 Aug 2023 04:00:00 -0500

Our liver plays a crucial role in our health and is important in various bodily functions, including metabolism, detoxification, and nutrient storage. A Healthy liver is so important to overall health and longevity.

The liver isn't really something I have been overly focused on but over the over the last 6 months I have had a few patients with a condition called Non-alcoholic Fatty Liver Disease. In fact, it is estimated that 1 in 3 people have fatty liver disease, so I wanted to find out more! I was lucky enough to have registered dietitian Andy De Santis RD on my Podcast to talk all about NAFLD! Andy has written many articles and even a fantastic book all about fatty liver disease!

I can't wait for you to hear this episode so you can work to protect the health liver

You can find out more about Andy and his practice:
Andy The RD Website
The Essential Diet for Fatty Liver Book
@andytheRd

Sports Nutrition with The Runner's Dietitian Ellen Landes MS, RDN

Tue, 01 Aug 2023 04:00:00 -0500

Starting a new workout regimen and not sure how to nourish yourself? Maybe you have been working out for a while and want to uplevel your nutrition game.

Fantastic! Have I got the episode for you!
I am talking with The Runner's Dietitian, Ellen Landed RDN, about fueling your body for optimal performance!

We discuss the role of carbohydrates, fat, and protein in fueling and recovery for optimal performance and results!

Connect with Ellen
Intagram: @therunnersdietitian
https://www.therunnersdietitian.com/

The Importance of Creating a Plan For Your Success

Tue, 25 Jul 2023 04:00:00 -0500

Do you want to know one of the biggest reasons I see people struggle to achieve their health and weight loss goals?

No, it's not discipline....

Or willpower...

Or because they "have-no-time-because-they-have-12million-things-on-their-todo-list" (actually, this is part of the problem..)

The reason people struggle to make sustainable progress. Is they don't support themselves in a way that makes change possible...they don't make a plan.

Planning.

"You know that old saying, if you fail to plan, you plan to fail."

True.

In this episode, I go over how to make a plan that allows you to start practicing consistency and executing healthy habits so you can make progress toward your weight loss and health goal.

I know meal planning and routine planning aren't sexy and maybe feel like "something else to do", and can be overwhelming, but they are critical to long-term success. So instead of thinking of planning your meals for the week as taking time, think of them as being a gift of time to your future self. You are making it possible for you to make empowered choices the following week by having healthy lunches made and your meals prepped for the week...because we all know the 5 pm crazies when you have to get dinner done in 30min to take your kiddos to practice/rehearsal/meeting...

Time is our most precious resource, so we must use it wisely!

I hope you find this episode helpful! If so, let me know your thoughts!

Nourishing From Within- The Art of Mindful Eating

Tue, 18 Jul 2023 04:00:00 -0500

Do you ever feel out of control around food? Do you want to drop a few lbs but don't want to be a slave to food rules and feel restricted? Or maybe you want to be healthier and make healthier choices more consistently.

Is this You? Me too!

Emotional eating, feeling out of control around food, and shame around food and my food choices, Took up so much (way toooo much) of my mental and emotional energy for years.

Well, my friend, let me introduce you to Mindful Eating. Mindfulness is a transformative tool for life, and when applied to eating and food, mindfulness can help transform your relationship with food and your body.

I can't wait for you to listen to this episode! And when you do, I would love to hear your thoughts!

Living with Purpose: The Power of Being Intentional

Tue, 11 Jul 2023 04:00:00 -0500

Living on Purpose. What does that mean to you?

To me living on purpose and being intentional with your time and energy is the secret ingredients to happiness and fulfillment.

It is so easy to spend so much of our time and energy living for the future, doing and reliving the disappointments and resentments of the past.

Living in the present is where we find happiness, contentment and peace.

But this is hard so so many of us, because we are so practiced at doing and "working towards" so we just need to start, little by little, practicing something different.

Join me as I dive deep into the importance of aligning our actions with our values and discovering how living intentionally can create a ripple effect of positive change.

I can't wait for you to hear your thoughts about this episode. How do live on purpose? how can you build more intention in your life? Please share your thought with me on Instagram! or send me an email!

The Sunshine Vitamin: Vitamin D 101

Mon, 03 Jul 2023 07:00:00 -0500

Hey there, sunshine lovers! ☀️

One more reason to love a sunny day! Vitamin D, baby!

Did you know our bodies make Vitamin D from sunshine? Yep!

Today I dive deep into Vitamin D. I talk about how it's made, why so many people are deficient, and what you can do about it! I have wanted to learn more about vitamin D because many people, including myself, are deficient!

A little sunshine goes a long way! ☀️ In this episode, I explore the science behind Vitamin D, how it's made in the body, and how you can optimize your body's manufacturing and absorption of Vitamin D.

It's important in the functioning of our immune system, promoting bone health and even enhancing our mood. This essential nutrient has a wide range of benefits, so it's important that we have adequate amounts!
And I can't talk about sunshine and Vitamin D without talking about the importance of Sunscreen! So HERE is a post I made about my favorite Sunscreens of 2023!

I hope you enjoy this episode!

Elevating your Confidence and Style with Stylist Luisa Nunez

Tue, 27 Jun 2023 04:00:00 -0500

"Style is something each of us already has, all we need to do is find it." —Diane von Furstenberg

I LOVED my conversation with Lusia Nunez, stylist at luisanunez.com. We talked all about how to find YOUR style and what YOU feel comfortable with is how you support building confidence.

Clothes make you confident; they enhance your confidence.

Luisa shares her favorite tip when building your personal style.
Grab it here "How to build your wardrobe foundations"

Connect with Luisa!
Instagram @styledbyluisanunez
Facebook: @imluisanunez
www.luisanunez.com
Schedule your free consult

Eating Healthy on Vacation: Tips for Your Next Adventure

Tue, 20 Jun 2023 04:00:00 -0500

Who doesn't love getting away? I LOVE traveling, but sometimes I get too off track with my regular diet, and when I get back, I feel blah!

So are some simple tips to stay consistent on your next vacation while enjoying every moment!

Main takeaways:

Plan ahead and Pack healthy Snacks
Hydrate
Portion Control
Find Balance (Protein, Complex Carbs and Fat) and Prioritize Vegetable and Fruit
Watch the Booze!
Stay active
Have Fun!

Embracing Your Swim Suit Body. The Power of Body Positivity and Self-Love

Tue, 13 Jun 2023 04:00:00 -0500

It's summertime, and that means swimsuit season!

Summertime is my favorite time of year! There is so much fun and joy to be had, but so many women limit their joy and experiences because they don't want to get into a swimsuit. After all, they want to some weight. And this breaks my heart because they are missing out on fun and memories because of some idea of who they NEED to be. And they are waiting to step into living until they have changed something to feel more confident.

The Truth is confidence comes from unconditional love and respect for yourself at any stage or iteration of your life. It is the unwavering belief that you are worthy and loved, and whole.

Yes, you are a work in progress (we all are), but you are still perfection as you are now.

So don't limit your joy or experiences until you change in some way because that "something" may never come. And you will look back and have missed out on so much joy.

And here is the secret, Joy is actually how you get there. It's the secret sauce to all transformation.

Live now. And you will continue becoming yourself.

I hope you love this episode. If you do, please subscribe and share with anyone you think works appreciate this!

Summer Cooking with Chef Sara Haas RD

Wed, 07 Jun 2023 04:00:00 -0500

Sara Haas RD, is a registered dietitian, professional chef, author of 2 cookbooks, and food contributor to so many online sites like Eating Well Magazine, Allrecipes, Kitchn
and I am so thrilled she joined me to talk about Summer cooking and much more!

My intention for this episode was to talk all things summer cooking, summer produce, grilling...etc. But we ended up talking about that, but so much more:

Highlights:
- Where to start when you are new to cooking?
- How Sara and I plan our families' meals
- Seasonal produce buying guide HERE

More about Sara:
Sara Haas, RDN, LDN: Recipe Developer, Author & Food Photographer
Author, Taco! Taco! Taco! & Fertility Foods Cookbook
Contributor, Eating Well Magazine | Allrecipes | Kitchn
shaasRD@gmail.com
www.sarahaasmedia.com
Instagram|Twitter|Facebook

35. Nutrition and Sobriety

Wed, 31 May 2023 09:00:00 -0500

Sobriety offers freedom for those who struggle with addiction! But it can be hard to achieve and maintain. Nutrition has a huge impact on recovery, reducing cravings, and staying sober.

In today's episode, I explore the implications of addiction on your nutritional health and why people beginning the journey into sobriety.

- replenishing nutrient depletions
- the importance of getting enough protein
- maintaining good blood sugar balance
- healing your gut
- boosting neuroplasticity (the brain's ability to heal, repair, and grow new neural connections)
- nutrients that support sobriety and how to get them in your diet

34. Nourish Your Mental Health - Important Nutrients for Mental Health

Tue, 23 May 2023 04:00:00 -0500

Today I am digging deeper into a few of the specific nutrients essential in supporting your mental health!

33. Anxiety. The Good, The Bad, & The Ugly with Julie Moss LPC

Tue, 16 May 2023 06:00:00 -0500

This has probably been one of my favorite episodes to date! It's not just because I think the world of my guest Julie Moss LPC, but because Anxiety affects so many people, including myself!

I love the way Julie describes and explains why we get anxious, how it can sometimes be helpful to us, ad how when our anxiety runs a muck, we can begin to understand it, work with it and move through it.

I took away so much wisdom from this episode! I hope you find it helpful too!

Find Julie on Instagram at @justjuleslpc
Psychology Today - HERE

32. Freedom from Emotional Eating

Thu, 11 May 2023 16:00:00 -0500

In my latest episode of The Pursuit of Wholeness Podcast, I am talking about one of my favorite and (I think) most important topics in wellness, Emotional Eating. It's one of the biggest things that get in the way of our best intentions and highest goals. And the kicker is, it happens so unintentionally and subconsciously that it's hard to stop and it makes us feel like such a weak-willed failure...speaking from experience here!

It is estimated that ~75% of overeating is due to emotional eating. But finding new ways to handle emotional eating is so possible, with a lot of time, intention, and self-compassion, you can find freedom from emotional eating and Liberate yourself from this frustrating cycle of overeating, restricting, and losing control around food. This is a hard part of your journey, but it is worth every thought, moment, and intention and is incredibly transformative!

This is a deeply personal and transformative topic for me, so I hope it's meaningful to you as well! XO

31. Nutrition and Mental Health with Adrien Paczosa RD, LD CDERD-S

Tue, 02 May 2023 09:00:00 -0500

May is National Mental Health Awareness Month, so this is the perfect time to introduce you to the topic of The impact of Nutrition on Mental Health!

I am thrilled to introduce you to Adrien Paczosa RD, LD, CDERD-S. Adrien has more than 20 years of experience working in the dietetic field with a focus on eating disorders, neurochemistry nutrition, and business development. In 2007, Paczosa founded and opened her first private practice in Austin, Texas called iLiveWell Nutrition. Recently, iLiveWell Nutrition has become Nourish — a nationwide, virtual-first nutrition group focused on addressing America’s healthcare crisis through greater access to nutrition care.

In this episode, we talk about the role Nutrition plays on our mental health.

Main takeaways:
- Focus on whole, minimally processed, nutrient-dense foods
- Eat balanced meals with complex carbohydrates, fiber, protein and fat
- There is no "bad" food. Instead of focusing on good and bad, focus on balance.

Find our more about Adrien and Nourish at:
Nourish - https://www.usenourish.com/
Instagram - @usenourish
Facebook - @usenourish

30. The 80/20 Rule

Tue, 18 Apr 2023 04:00:00 -0500

Healthy eating isn't an all-or-nothing proposition; in fact, you are more successful when you allow for some flexibility. Being too rigid isn't sustainable, causes overeating, and isn't sustainable for the long term...and it doesn't allow for any fun and indulgence!

In this, I talk about the 80/20 rule, where you focus on eating aligned with your goals 80% of the time with 20% wiggle room.

29. The Benefits of Soaking Your Grains for Optimized Nutrition with Allison Sacks RD

Wed, 05 Apr 2023 11:00:00 -0500

I'm excited to welcome Alison Sacks RD back today to talk about the benefits of soaking grains to increase tolerance and the bioavailability of nutrients.

As always, Allison is a wealth of knowledge, and I know you will find a lot of value from this conversation!

Find out more about Alison at https://www.instagram.com/alisonsacks/

Find out more about My 30 Day Reset HERE

28. Stuttering with Ashley Cubberly M.A., CCC-SLP

Tue, 28 Mar 2023 04:00:00 -0500

In this episode, I am talking with Ashley Cubberly, M.A., CCC-SLP. from Brown cub speech therapy, about stuttering. We dive into what is known about stuttering, her philosophy and techniques, and how to support someone you know stutters!

This is a very personal subject for me because I am an adult who stutters, and I share my journey, including my speech therapy journey and the turning point in my speech! I am thrilled to be able to share this with you!

More about Ashley:
Instagram: @brown.cub.speech
E-mail: browncupspeech@gmail.com

A great resource to learn more about stuttering: www.westutter.org

More about:
The 30-Day Reset HERE

27. Maternal Mental Health with Rachel Garner LCSW-S, PMH-C

Tue, 21 Mar 2023 08:00:00 -0500

I am thrilled to introduce you to Rachel Garner! Rachel specializes in perinatal mental health and her knowledge, passion, and compassion for women and families really come through in our conversation!

Learn more about Rachel:
Website: rachelgarnercounseling.com
Rachel Garner LCSW on Psychology Today

The 30-Day Reset:
Learn more about it HERE

26. Changing Need to Want is the Key to Success (and having more fun)!

Tue, 28 Feb 2023 14:00:00 -0600

You know that thing, you really want to change?

💪 You may want to start working out more.

🍎Maybe you want to Eat healthier.

🎉Stop overeating or emotional eating?

I have some key advice that is simple but is actually a big thing that gets in people's way.

👉 Changing "I Need to" to "I want to"

When we are working on getting healthier, some of the changes we need to make are not the most fun...changing out the chips for carrots, getting unsweet tea instead of sweet tea (or soda), going for a walk instead of watching another show on Netflix...the list is endless of "less awesome" things you need to modify to actually start moving the health needle. But I'm here to challenge exactly that thinking.

Because I don't know if you noticed, but we humans aren't great about doing things (consistently) that we NEED to do if we don't really WANT to do them.

We do them once or twice, and maybe we even white knuckle our way into going it a few times, but it sucks so you soon stop...unless you are able to turn that "I NEED to workout into I WANT to work out" " I NEED to order a salad, into I WANT to order a salad" "I NEED to wake up an meditate, into I WANT to get up early and meditate."

The outcome is the same, but the feeling is so much different, and this is a game-changer!

Listen to my thoughts on this subject and 3things you can help you change that NEED into a WANT!

25. Common Herbal Remedies with Alison Sacks RD

Tue, 21 Feb 2023 04:00:00 -0600

Alison Sacks RD is back on the show to discuss her favorite herbal remedies!

On today's show, she shares her wisdom on the use of these popular herbs

Elderberry
Echinacea
Valerian root
Nora Tea
Hibiscus

Check out Alison Sacks on Instagram @alisonsacks and www.catoctinmountainfarm.com

If you are looking for a reputable supplement source, check out my dispensary with Fullscript. I curated some product lists with the herbs discussed on Fullscript and Amazon.

24. Starting a New Exercise Routine with Andy Twellman M.ED., CSCS, FAFS

Wed, 08 Feb 2023 20:00:00 -0600

Today I am talking to Andy Twellman, the owner and head trainer at Driven Performance Training in Austin...and my husband!

Andy is an expert in training, movement and pain reduction. I am excited to share his wisdom with you!

Main TakeAways:

Start developing a routine. The most important exercise is one you will do regularly and consistently!
Begin where you are! Don't try to go out too hard (or where you were in your 20s) because it's not sustainable, and you may get hurt!
It's never too late to start! You can start a fitness journey at any time!
Try to incorporate resistance and weight training! Muscle mass is so important to healthy aging.
Have fun!

Check out Driven to Find out more about Andy and Driven Performance Training!
Instagram @drivenpt
Facebook: https://www.facebook.com/DPTaustin
Twitter: https://twitter.com/DrivenPT

23. The Pursuit of Your Dreams with Honey Borrego

Tue, 31 Jan 2023 08:00:00 -0600

I'm excited to chat with Honey Borrego. Honey shares how she took a leap and became a Real Estate Agent after more than a decade in financial services!

As you know, I usually discuss traditional wellness topics that center around nutrition and health, but this show is all about our Pursuit of Wholeness. And wholeness takes many forms and paths because we are multi-dimensional people with many parts and facets that make us who we are.

And I want to inspire you to dream big and seek your greatest self. The greatest version of ourselves requires investing in all aspects of our emotional, physical, and spiritual wholeness AND pursuing our dreams! The big ones, the small ones, and all the ones in the middle!

So I know you will be inspired by Honey's passion and pragmatic approach to making her dreams a reality! She is a truly lovely and inspiring woman.

You can find her at:
https://honeyborregorealtor.com/
Instagram @honey_borrego_realtor

22. What exactly is a Whole Food Diet?

Tue, 24 Jan 2023 06:00:00 -0600

In our modern world, it's hard to know what to eat. Everything is packaged and "processed" to some degree, so what exactly does it mean when people like me say Eat a Whole Food, Unprocessed Diet?

In this Episode, I break it down, (try to) make it simple, and explain how to make sure you are following the whole food diet principles simply and practically.

I also share what I typically eat in a day...most of the time :)

Main Tips:

- Look for a limited ingredient list. If it's a long list of hard-to-pronounce ingredients, stay away.

- Use lots of fresh and frozen fruits and vegetables – Frozen vegetables are very affordable, easy to keep, and typically are just that one food

- Cook as much as you can.

- Use your best judgment! Hint: Kale crackers are not, but whole Kale in a bag is!

Helpful Links
My 30 Day Reset Online Program

21. The Power of Gratitude with Julie Moss M.S. LPC

Tue, 17 Jan 2023 04:00:00 -0600

I love this topic and I love this conversation with my friend Julie!

In this episode we discuss:
- What is gratitude?
- How gratitude practice can keep you grounded and can get you out of a cycle of negative thinking.
- A gratitude practice can actually change your thinking patterns

There are so many good gems in this conversation! I would love to hear what you think about this episode so head over to instagram and let me know on this post or in my DM!

And connect with Julie at
https://www.psychologytoday.com/us/therapists/julie-moss-austin-tx/760127
Instagram: @justjuleslpc

20. PCOS & Women's Health with Cory Ruth, MS, RDN

Tue, 10 Jan 2023 08:00:00 -0600

I'm so excited to share this guest with you!
Today, I welcome Cory Ruth RDN, The Women's Dietitian, to the show! She brought her vast knowledge and many years working with women living with PCOS to optimize hormones and health! And her sweet baby boy joined us for our conversation because we roll with it when life and daycare have other plans.

It was such a great conversation talking about the physiology of PCOS and how to manage it!

Main Takeaways!

Blood Sugar Balance is Key!
No need to eliminate carbs. Choose good quality complex carbs
Always pair complex carbs with protein, fat, and fiber
Move Your Body
Sleep
Manage Stress!

Learn more about Cory Ruth MS, RDN. (Follow her on Instagram. you will love her!)

Website: www.thewomensdietitian.com

Instagram: @thewomensdietitian

Creator of the two successful programs Get Pregnant with PCOS and The PCOS Boss Academy, and new supplement line VITA-PCOS

My 2022 Recap & 2023 Goals

Tue, 03 Jan 2023 04:00:00 -0600

Happy New Year!

I love the New Year; it always feels like a fresh start.

Every year I like to review what worked and what didn't.

And I talk about my goals and plans for the next year!

This episode was vulnerable to record...I hope you find it helpful and maybe a little inspiring! XO

I would love to hear about your hopes and dreams for the next year! Head over to Instagram and Share with me!

And if you enjoyed this episode, I would love it if you would rate and review this podcast!

18. A Conversation with Bariatic Dietitian Sukwan Jolley MPH, RD, CSOWM, LD

Tue, 29 Nov 2022 04:00:00 -0600

I was thrilled to introduce you to Sukwan Jolley MPH, RD, CSOWM, LD!

Sukwan Jolley is a Registered Dietitian and Certified Specialist in Obesity
and Weight Management with 15 years of experience in research, diabetes,
weight management, nutrition counseling in bariatric surgery, and bariatric
program management.

Main Take Aways:
- The Lastest in Obesity Research
- What is bariatric surgery, and who is right for this approach to obesity and weight loss.
- The bariatric surgery process
- What contributes to weight gain after surgery

Connect with Sukwan Jolley MPH, RD, CSOWM, LD:
https://jolleydietitian.com
Instagram: @jolleydietitian.

17. Healthy and Happy for the Holidays

Tue, 22 Nov 2022 12:00:00 -0600

The holidays are truly a wonderful time of year...but they can also be stressful! In this episode, I talk about 6 things you can do to stay healthy and happy during the holiday season!

1. Keep health a priority (Move, eat your veggies, go easy on the treats and booze, and don't forget to drink water!)
2. Manage stress and find peace every day. This will ground you so you can focus on the small but important stuff. And don’t forget to do the little stuff that you want to do.
3. Practice gratitude. Keep your REAL priorities in check
4. Stop with the unrealistic expectations – When we let this be our guidepost, we will always be disappointed
5. Love people where they are. This will allow you both to show up as your best.
6. Sleep...you won't regret it!

This will help you stay healthy and not burnt to a crisp, so you can flow into 2023, because the best is yet to come, and I want you able to receive the blessings coming your way!

16. The Origin of Your Food with Alison Sacks RD

Tue, 15 Nov 2022 04:00:00 -0600

I was so thrilled to have Alison Sacks RD join me on this podcast episode! She is a wealth of knowledge!

Main Takeaways:

- Regenerative Farming is integral to the sustainability of our Food System

- Real Food is the key to health in so many ways

- The way food is raised and grown impacts the nutrient content of your food

- How getting back to the basics and nature is nourishing to your body and Soul

To learn more about Farm Camp:
https://www.catoctinmountainfarm.com/farm-retreats

Connect with Allison

Instagram – @alisonsacks

Learn more about Catoctin Mountain Farm

www.catoctinmountainfarm.com

Instagram - @catoctinmountainfarm

Facebook - https://www.facebook.com/CatoctinMountainFarm

15. Why it's Important to Add Variety to Your Diet!

Tue, 01 Nov 2022 13:00:00 -0500

Do you want to know the best way to optimize your health?

Eat a variety of whole foods, especially vegetables and fruits! In this episode, talk about why it's so important and HOW to add variety in your diet (and to your kids's diet!)

14. Doing vs Being in Your Health Journey with Stephanie Riles RDN, LD, NASM, CPT

Tue, 25 Oct 2022 04:00:00 -0500

What is the difference between doing and being during your health journey?

Most of the time, when we are working hard to transform our health, we mostly focus on what we are DOING. How we can change how we eat, how often we exercise, our supplements... etc. And this can be exhausting because it's often not coupled with changing how we are BEING in the relationship we have with our food, our movement and most importantly, our self!

My friend and fellow registered Dietitian, Stephanie Riles, came on my show this week to talk about exactly this! She is such a beautiful woman with such a beautiful and powerful approach to health, weight loss, and fitness!

I know you will love her and this episode, and don't forget to go find her over on

Instagram at Stephanie_Riles_Coach
Join her Contact info Facebook Group: Fit Figure Formula: A Perfectionists Guide to a Fit Mind and Body

13. Hormonal Health & Perimenopause with Dr. Tara Scott MD, FACOG

Tue, 11 Oct 2022 04:00:00 -0500

I am thrilled to introduce you to Dr. Tara Scott MD!

In this episode, we take a deep dive into female hormones, normal cycles, fluctuations, abnormal cycles, and perimenopause (a subject I'm super interested in, so it was so nice to chat with an expert!)

More about Dr. Scott:
Dr. Tara Scott Hormone Guru, helps people find the cause of their symptoms and get them on a path to optimal health. With over 25 years of experience and 3 board certifications in OB/GYN, Functional Medicine, and Integrative medicine, Dr. Scott has helped thousands of patients struggling with hormone issues, including endometriosis, breast cancer, weight gain, and more.

She is the founder of Revitalize Medical Group and Hormone Guru Academy, a course to help patients improve their hormone problems themselves. After suffering from infertility and curing her own endometriosis, she now helps others achieve that same balance. She recently partnered her practice with Forum Health to take Revitalize to the next level.

More from Sally:
Head to my Site for more information about me and the programs I offer!
sananutritionandwellness.com

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me!
Instagram
Twitter
Facebook
Youtube
Pinterest

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

12. Hashimoto's Disease with Dr. Omar Akhter MD.

Tue, 20 Sep 2022 09:00:00 -0500

I am thrilled to share this interview I had with Dr. Omar Akhter MD. Dr. Akhter is a functional medicine doctor in Austin, working with a variety of health conditions, including quite a few patients with Hashimoto's Thyroiditis.

In this episode, we discuss:

Hashimoto's disease is An autoimmune condition affecting the thyroid
Often underdiagnosed
Women are 8-10x more likely to be diagnosed with this condition
Possible Symptoms: GI issues, hormonal irregularities, Fatigue, weight gain, joint aches, muscle weakness & tenderness, dry skin, increased sensitivity to cold...etc
Lifestyle Factors play a role in the development and are HUGE in the treatment and remission.
Treatment protocol includes Diet, exercise, sleep, and stress management and potentially targeted supplementations

Find out more about Dr. Akhter's Holistic Approach to Chronic Illness ---> Madina Medicine.

More about Sally Twellman RDN and Sana Nutrition and Wellness
Digestive Health Supplement Protocols -

https://us.fullscript.com/protocols/sananutritionandwellness-gastrointestinal-health-chronic-digestive-discomfort-copy

My Blood Sugar Support Supplement Protocol:

https://us.fullscript.com/protocols/sananutritionandwellness-blood-sugar-support

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, Facebook, Youtube, Pinterest

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

11. Changing Things

Thu, 15 Sep 2022 08:00:00 -0500

This episode discusses a topic I run into a lot of my coaching clients, so I wanted to share this with you!

Main take Aways:

If you want things to be different, to change, you HAVE to change some things.
It’s better to change a little in all the health buckets (nutrition, fitness, sleep, and mindset) than a lot in just one of those areas.
Don’t get stuck in the butts and the why not. Try on the what ifs and how can I’s because you can do more than you think if you think about it for a bit. Noodle it for a while.
Believe what you are doing is going to make a difference. This will help you keep going.
Just begin, and you will uplevel and modify your plan with time.

Simple right?

Ha! It’s simple, not easy. But it's totally worth it. You are worth it.

Go get it! I believe in you!

Digestive Health Supplement Protocols -

https://us.fullscript.com/protocols/sananutritionandwellness-gastrointestinal-health-chronic-digestive-discomfort-copy

My Blood Sugar Support Supplement Protocol:

https://us.fullscript.com/protocols/sananutritionandwellness-blood-sugar-support

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, and Facebook, Youtube, Pinterest

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

10. Intuitive Eating with Heidi Bohall M.A., ACSM-CPT, CIEC

Tue, 06 Sep 2022 04:00:00 -0500

I am so thrilled to Introduce you to Certified Intuitive Eating Coach Heidi Bohall M.A., ACSM-CPT, CIEC,

Heidi currently works as a Performance Specialist at Driven Performance Training in Austin, TX, and has been a Certified Intuitive Eating Counselor since 2011, helping individuals create a healthy relationship with food, exercise, mind, and body. Heidi also has an extensive background in Health Education and Health Promotion and spent 11 years as a Behavioral Health Consultant and Faculty within the Health and Human Physiology department at the University of Iowa.

In the episode, we talk about the 10 Principles of Intuitive Eating and how you can use this methodology to transform your relationship with food and your body!

To find out more and join Heidi's intuitive eating program:
Website

https://drivenaustin.com/intuitive-eating

LIVE VIRTUAL EVENT

Introduction to Intuitive Eating
Tuesday, 12-1pm (central) September 20th on Zoom
Email heidi@drivenaustin.com to sign up (provide name and email address).

Contact Heidi

Email: heidi@drivenaustin.com
Instagram: coach_heidib, drivenpt

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, and Facebook

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

9. All about Pre-Diabetes and Type 2 Diabetes

Tue, 09 Aug 2022 04:00:00 -0500

In this episode, I dive deeper into blood sugar, insulin resistance, and type 2 diabetes.

My Blood Sugar Support Supplement Protocol:

https://us.fullscript.com/protocols/sananutritionandwellness-blood-sugar-support

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, and Facebook

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

8. How I find more time in my day.

Tue, 02 Aug 2022 04:00:00 -0500

Do you want to know how I find more time in my day?

It also brings me so much peace and contentment, and I think everyone should do it! Not exactly the way I do, but some very version of it.

That little secret is my early morning routine. First, I love my early mornings, and I learned years ago that this time is the golden hour or three that allows me to set the course of my day.

This is when I meditate, exercise, and sometimes pick up the house/water my plants/walk my dogs/journal...whatever I need to feel centered. And this allows me to set the intention and emotional flow for my day so I can live on purpose.

In the episode, I tell you my morning routine and give you some tips and tricks to help you create your own morning routine so you can find more time in your day, maybe feel more productive, and maybe even increase your happiness and contentment starting your day with peace and calm is transformative!

I hope you find this helpful, and if you do, I would appreciate a rating and review!

Digestive Health Supplement Protocols -

https://us.fullscript.com/protocols/sananutritionandwellness-gastrointestinal-health-chronic-digestive-discomfort-copy

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, and Facebook

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

7. Blood Sugar & Insulin Resistance. And why YOU should care!

Tue, 26 Jul 2022 04:00:00 -0500

Do you know what blood sugar is? What about insulin?

Did you know that maintaining good blood sugar control is one of the most important things you can do for your health?

It's true! And I will help you understand it and help you maintain good blood sugar control and keep from becoming insulin resistant! Listen to this episode and find out more!

And find me on Instagram or Facebook and let me know what you think!

Supplement Protocols
https://us.fullscript.com/protocols/sananutritionandwellness-gastrointestinal-health-chronic-digestive-discomfort-copy

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, and Facebook

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

6. Heal your Gut with the 5 Rs

Tue, 05 Jul 2022 04:00:00 -0500

In episode 4, I introduced the 5 R approach I use when helping someone heal their Gut dysfunction. I break down this systemic approach and give you practical tips to apply it to your life.
The 5 Rs are :
Remove
Replenish
Reinoculate
Repair
Rebalance

This process engages your body's own natural healing ability so you have a stronger healthier GI tract, immune system, nervous system..all the systems. Because all roads lead back to our GI health!

Digestive Health Supplement Protocols - https://us.fullscript.com/protocols/sananutritionandwellness-gastrointestinal-health-chronic-digestive-discomfort-copy

More about Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, and Facebook

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

#5. Take Action, Daily.

Tue, 28 Jun 2022 04:00:00 -0500

Do you want to know the single most important thing you should start doing when you begin wellness or other change journey? 👉Daily Action.
It sounds simple and obvious, but we often find ourselves gung-ho in the beginning, and then things creep up and it's a month later and you have completely fallen off track.
We live in an all-or-nothing world, but we live complex ever-changing lives, so this all-or-nothing approach doesn't work.
There is a middle way between all and nothing, that allows you to find consistency even with the ebb and flow of life.
This episode is all about taking action using the middle way approach, that keeps you on track and feeling good about your progress!

Digestive Health Supplement Protocols -https://us.fullscript.com/protocols/sananutritionandwellness-gastrointestinal-health-chronic-digestive-discomfort-copy

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, and Facebook

Join Sally's Email Mailing List - https://sananutritionandwellness.com/sign-mailing-list/

Episode 4 - Your Digestive Health 101

Tue, 21 Jun 2022 03:00:00 -0500

Your gut health is the root of your health! This episode is about the importance of your digestive health and how to heal your digestive health if needed.

Gut Healing Supplement Protocol: https://us.fullscript.com/protocols/sananutritionandwellness-gastrointestinal-health-chronic-digestive-discomfort-copy

About Sally Twellman RDN - https://sananutritionandwellness.com/about/

Come find me! Sally on Instagram, Twitter, and Facebook

Episode 3: Wellness Basics - Mindset

Tue, 14 Jun 2022 05:00:00 -0500

How and what we think, believe, and feel determines how successful our efforts are! Change is hard, and it's made even harder by some of our subconscious and non-conscious patterns and beliefs. In today's episode, I break down some common emotional patterns and beliefs that we feel. Then I offer some ways to gain insight and shift those beliefs to allow you to transform and elevate your way of being, so you can make the changes you desire!

This is the episode that completes the Wellness Basics series! And If you haven't already, listen to Epsisode 1, all about Food and Nutrition and Episode 2, all about Exercise and movement. I hope you enjoyed this wellness series!

Episode 2- Wellness Basics: Exercise

Tue, 14 Jun 2022 04:00:00 -0500

Today we are going to talk about exercise and movement, and this is something that I really feel was transformative for me. I talk about the true reason why we should exercise. I also talk about how much is optimal for good healing, especially so we can age gracefully! #fitness #agegracefully #strong

Find the full transcript here - https://sananutritionandwellness.com/wellness-basics-exercise-episode-2-of-the-pursuit-of-wholeness-podcast/

Episode 1- Wellness Basics - Food and Nutrition

Tue, 14 Jun 2022 03:00:00 -0500

In Episode 1 of this wellness basics series, I talk about food and nutrition and how they impact the body. Join me as I talk about what foods to eat in abundance and which to limit, and why! #health #wellness #nutrition #wholeness #vitamins #minerals

Trailer

Fri, 13 May 2022 19:00:00 -0500

Welcome to the Pursuit of Wholeness Podcast! I am Sally Twellman and obsessed with all things wellness! The basics like whole food, nutrition, and fitness, but also the things like meditation, weight loss, body appreciation, intuitive eating and finding balance, having empowering relationships, time management, and mindset. I love reading and learning, and I want to share what I learn with you! Good health should be simple. I want to take the complex and often confusing information out there and simplify it so you can start applying it to your own life! I get it! Life can be crazy! I am a busy mom of 3 active kids and a dietitian and integrative wellness practitioner for over 17 years. So, join me every week as I share my knowledge and experience and share my journey as I seek to feel well, be healthy and live a fulfilling life. In our pursuit of wholeness!