I am interviewing one of my weight loss coaching clients, Ava, who has gone from eating out almost everyday, depression, and weight gain to a 40 pound weight loss transformation. Do you want to know what got her these results and feeling amazing? It wasn’t dieting or crazy workouts, and we are here to tell you all about. Let’s go ..read more

Too many people "plan on" gaining weight November to December and figure they will make up for it in January. But research shows that this intention of gaining during the holidays and then losing it come January rarely happens. In reality, your body continues to crave more of that rich food you indulged in earlier. The better solution? Enjoy festive treats mindfully and you can continue the same eating habits into the new year. We share some suggestions on how to do this. It's a much smoother ride, with plenty of room for enjoyment ..read more

What you say about your body - and how those words make you feel - affect how you treat your body (not to mention your level of happiness). We want you to love and appreciate your body, and take care of it in ways that honor your unique needs and circumstances, both nutritionally and beyond. This episode dives into our thoughts and attitudes we have about our bodies, and how to neutralize negative thoughts or move towards positive ones about ourselves. Our words are powerful ..read more

Get curious about these small but powerful plants as the lovely Natalie Paterson talks with us about the benefits of adding microgreens to your diet. As a food scientist and co-founder of ingarden microgreen growing system, Natalie shares our passion for making good nutrition doable and sustainable. In this episode we discuss some of her research on the nutritional value of microgreens,  the benefits to ourselves and to our communities as we move closer to our food sources, and the importance of having a sustainable food growing option in our homes. All this is delivered with a healthy do ..read more

Why is eating breakfast so important? Statistically speaking, it is associated with being at a healthier weight and with overall better health. Skipping breakfast - and many "typical American breakfasts" - are associated with overeating later. All breakfasts are not created equal... Does your breakfast routine need some reinventing? We have some quick and healthy new breakfast ideas.  Plus, we have some tips on what to do if you are not hungry or if you are short on time in the morning ..read more

As humans we often swing the pendulum from one extreme to another. If you don't like the results you are getting from a certain behavior you may naturally think doing the opposite is the way out. When it comes to food cravings you might think your only options are to resist or to give in. However, in this episode Alice explains why simply resisting can actually bring on overeating, and what some better alternatives are.  ..read more

You may have heard that it takes 20 minutes for your brain to register that you have had enough to eat, and it's true! How often do we take 20+ minutes for a meal though? Research shows that eating faster than this leads to eating more calories and feeling less satisfied, whereas eating more slowly leads to less calories consumed and an accompanying feeling of satisfaction with the meal. Why do we rush, and how can we consciously slow it down ..read more

This is the first of a three-part series that explores mindsets that cause us to overeat. The scarcity mindset is an underlying fear that you aren't going to have enough, and so you feel the need to take as much as you can now. It can show up in subtle or more obvious ways of eating. Uncover what is behind these gotta-have-it-now beliefs, and put yourself more in control of how you really want to be eating ..read more

It is commonly known that probiotics are helpful for good digestion and to combat diarrhea or yeast overgrowth while taking antibiotics. But probiotics, and a host of other beneficial microbes, can do so much more than that! The role they play in the gut improves your overall immune system, and their byproducts of digesting fiber communicate with both your gut cells and your brain!  In this episode we discuss 5 specific benefits:  Improved integrity of your gut lining that prevents or heals leaky gut syndrome Reduced inflammation, which improves physical and mental health Suppressed ..read more

If you feel trapped in a cycle of overeating or unhealthy eating, you might think something is wrong with you. Or you might believe that you are incapable of losing weight. This type of thinking only reinforces emotional overeating. The answers to begin breaking this vicious cycle lie in understanding your brain. You have powerful tools – your brain and your thought patterns – that you may not have fully tapped into yet ..read more