Mind, Body, Spirit, FOOD Podcast Nicki Sizemore

Today’s episode is a really powerful one, all about cooking and mental health. I speak with writer and recipe developer Christina Chaey. She’s a former senior food editor at Bon Appétit and currently writes the newsletter Gentle Foods.
Christina shares her journey with cooking, mental health and depression, and how cooking has become a barometer for her to better understand her emotional state. She describes how she’s had to let go of the performance of perfectionism when it comes to cooking and instead use cooking as a way to “practice the art” of meeting herself where she’s at. This means using cooking as a tool for self compassion instead of as a way to prove her worth. 
We also discuss cooking on low days, and how the act of preparing a meal—no matter how simple or non-Instagram worthy it is—can become a small win, helping to make life feel more possible even during hard times. Christina describes how she shifted from a mindset of “Why am I feeling this way?” to “What choices can I make in the kitchen that will support me right now?,” and how she uses her good days to prepare for low periods. 
Finally, Christina shares her recent journey of discovering she’s pre-diabetic and what that’s meant for her relationship to food and cooking. 
This is a really deep and beautiful episode, and I think you’re going to walk away with a better understanding of how you can begin to use cooking as a deeper tool for self compassion. 
LINKS:
* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/
*Find Nicki on Instagram: https://www.instagram.com/nickisizemore/
* Christina’s Newsletter: https://gentlefoods.substack.com/
* Find Christina on Instagram: https://www.instagram.com/seechaey/
* Diabetes Digital: https://diabetesdigital.co/
* Christina mentioned my podcast conversations with Virginia Sole-Smith and Andrea Nguyen, which you can listen to at the links below:
https://mindbodyspiritfood.substack.com/p/andrea-nguyen?initial_medium=video
https://mindbodyspiritfood.substack.com/p/podcast8



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Today I speak with acclaimed Tuscan food writer and cooking teacher Giulia Scarpaleggia about how food sensitivities impact our identities, health, and well-being. Giulia is the author of six cookbooks, including her latest, Cucina Povera: The Italian Way of Transforming Humble Ingredients into Unforgettable Meals, and she also publishes the newsletter Letters from Tuscany. 
Giulia describes her recent journey of having to cut dairy out of her diet after a three-year health struggle, which has not been easy as an Italian who loves cheese. While Giulia grew up in Italy (where she still lives) and I grew up in the US, you’ll hear how we have remarkably similar backgrounds in terms of how we each found our calling in food and also how we each navigated health issues after having our first child (for me, that resulted in having to cut out gluten twelve years ago).
While it’s not easy to  cut out a beloved food (whether temporarily or permanently), Giulia and I share how there is also a silver lining, not only in feeling better in our bodies, but also in discovering new ingredients, new perspectives and a renewed connection to ourselves. Giulia offers tips for going dairy-free, and she also shares some dairy-free Italian recipes, which I’ve linked to below. I’ve also linked to my own favorite dairy-free desserts, all of which just happen be gluten-free.
Links:
* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/* Julia’s Newsletter: https://julskitchen.substack.com/
* Find Giulia on Instagram: https://www.instagram.com/julskitchen/
* My full story with food: https://mindbodyspiritfood.substack.com/p/my-history-with-food-its-complicated
Recipes: 
* Giulia’s Potato & Asparagus Tortelli: https://julskitchen.substack.com/p/cook-along-potato-and-asparagus-tortelli
* Castagnaccio (Tuscan chestnut cake): https://en.julskitchen.com/dessert/castagnaccio-chestnut-cake
* Giulia’s Strawberry biancomangiare: https://julskitchen.substack.com/p/strawberry-biancomangiare
* Lemon Olive Oil Cake: https://fromscratchfast.com/lemon-olive-oil-polenta-cake-recipe-gluten-free/
* Orange Olive Oil Cake: https://fromscratchfast.com/orange-olive-oil-cake-recipe-gluten-free/
* Apple Honey Cake: https://fromscratchfast.com/healthy-paleo-gluten-free-apple-cake-recipe/
* Almond Coconut Cake: https://fromscratchfast.com/almond-coconut-cake/
* Carrot Cake (omit the frosting or use coconut whipped cream): https://fromscratchfast.com/healthy-gluten-free-carrot-cake-recipe/
* Vegan Coconut Lime Panna Cotta: https://fromscratchfast.com/coconut-lime-panna-cotta-with-roasted-berries/


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I adore today’s guest, and I think you’re going to love this conversation, which explores a range of topics ranging from the evolution of Vietnamese cuisine, to vegetarian cooking, to the illusion of the Mediterranean diet. I speak with Andrea Nguyen, food writer, teacher and author of seven acclaimed books, including her latest, Ever-Green Vietnamese.
Andrea shares her background growing up in Vietnam and moving to the United States at the age of six, and how food became an important element of her cultural identity, even as the traditional Vietnamese foods they cooked evolved and changed to fit their American lifestyle. We talk about the evolution of food, how cuisines change, and how the point should never be perfectionism. 
Andrea also shares her journey to writing Ever-Green Vietnamese, which started with a health scare and ended up bringing her back to her cultural roots. We talk about what it means to live a healthy lifestyle, how this is unique for each person, and how it can be filled with joy and play instead of restriction or regimen. We also talk about the problems with the term,  “Mediterranean Diet,” which dismisses global flavors and ingredients that contribute to a balanced, healthy lifestyle. 
Andrea’s joy is infectious, and I think you’re going to walk away not only inspired to try Vietnamese flavors in your own kitchen, but also to explore what “healthy” means to you and to your own unique body. 
Episode Links:
* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/
* Addrea’s Newsletter, Pass the Fish Sauce: https://andreanguyen.substack.com/
* Andrea’s website: https://www.vietworldkitchen.com/
*Find Andrea on Instagram: https://www.instagram.com/andreanguyen88/
* Ever-Green Vietnamese: https://amzn.to/44055hr


This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

This is such a fun episode, all about the power of rituals in the kitchen (and beyond). I speak with Dr. Michael Norton, a leading behavior scientist, behavioral economics researcher, Harvard Business School Professor, and business speaker obsessed with unlocking the secrets of human behavior and well-being. He’s the author of the new book, The Ritual Effect: From Habit to Ritual, Harness the Surprising Power of Everyday Actions. 
While I’ve written about rituals in the past, it was so fun to better understand the psychology of rituals, and how we can use them to enhance our lives. Dr. Norton describes what a ritual is, and how it differs from a habit or tradition. We explore how rituals have the power to connect us to ourselves, to each other, to our past, as well as to the foods we eat. Dr. Norton explains why rituals can imbue our lives with more meaning, and how they can also be a safe outlet for expressing emotions. 
A ritual doesn’t have to be complicated or time consuming—in fact, a ritual can literally be anything (just wait until you hear about the candles in the meatloaf!). It isn’t about the action itself, but about the intention behind it. From cooking favorite recipes, to having family dinners (or snacks), to tying on an apron, to raising our glasses before eating, to clinking forks (more on that in the episode) there are a million ways to bring ritual into the kitchen. I hope this episode inspires you to look at the rituals you already have in your own life and possibly to even create some new ones. 
Episode Links:
* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/
* Michael Norton’s website: https://michaelnorton.com/
* The Ritual Effect: From Habit to Ritual, Harness the Surprising Power of Everyday Actions: https://amzn.to/49MQtnF
* Rituals in the Kitchen: https://mindbodyspiritfood.substack.com/p/gochujang-maple-sheet-pan-dinner
* Intentional cooking: https://mindbodyspiritfood.substack.com/p/grilled-wedge-steak-salad


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Today’s episode brought me so much joy, and I think you’re going to love it (but just taking warning: it will make you hungry). I speak with Ali Slagle, author of the James Beard award-nominated cookbook I Dream of Dinner (so You Don't Have To) and publisher of the Substack 40 Ingredients Forever. She’s also a frequent contributor to the New York Times.
Ali and I share our favorite ways to use spring ingredients, from asparagus, to greens, to peas, to new potatoes, rhubarb, lamb and more. We discuss ways to make spring cooking not only easier, but also more delicious, offering specific recipe ideas, cooking techniques, and prep tips. We also share our favorite spring entertaining menus, which would be perfect for Easter this weekend. 
As Ali and I talked, we both started to get so excited to get into the kitchen. I recorded the conversation in early March on a gray, cold day, and this conversation truly was “therapy,” as Ali stated. I think you’re going to walk away with real, actionable cooking tips, but also uplifted and hungry to start cooking. I’ve included links below to many of the recipes that we discussed. 
Recipes mentioned in the episode (in the order they were mentioned):
*Chicken Paillard with Fingerling Potato & Dandelion Greens Salad: https://fromscratchfast.com/chicken-paillard-with-fingerling-potato-dandelion-greens-salad/
*Snap Pea Salad with Walnuts & Parmesan: https://cooking.nytimes.com/recipes/1024171-snap-pea-salad-with-walnuts-and-parmesan
*Ottolenghi Crispy Coconut Asparagus and Green Bean Salad: https://cooking.nytimes.com/recipes/1024083-crispy-coconut-asparagus-and-green-bean-salad
*Ina Garten’s Baby Potatoes in a Pot: https://www.foodnetwork.com/recipes/ina-garten/herbed-new-potatoes-recipe-1916399
*Rhubarb Brown Butter Bars: https://www.bonappetit.com/recipe/rhubarb-brown-butter-bars
*Roasted Strawberries & Rhubarb: https://fromscratchfast.com/paleo-almond-shortcakes/
*Strawberry Crisp: https://fromscratchfast.com/strawberry-crisp/
*Crispy Lamb and Lemon Rice: https://alislagle.substack.com/p/crispy-lamb-and-lemon-rice
*Lamb Flatbread Pizzas: https://fromscratchfast.com/lamb-flatbread-pizza-recipe/
*Arugula Salad with Parmesan: https://cooking.nytimes.com/recipes/1023337-arugula-salad-with-parmesan
*Whipped Ricotta Crostini: https://fromscratchfast.com/whipped-ricotta-crostini/
*Lemon Garlic Roasted Chicken: https://fromscratchfast.com/baked-lemon-garlic-roasted-chicken-pieces/
Links:
* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/
*Ali’s Newsletter: https://alislagle.substack.com/
*Find Ali on Instagram: https://www.instagram.com/itsalislagle/ 
*Ali’s cookbook: https://amzn.to/3x2yVFG


This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

In today's episode we’re diving into the concept of dynamic nourishment with Vaness Henry, who’s a Shamanic Practitioner, Producer and Author who has devoted much of her work to the study and teaching of Human Design. 
In 2023, my most downloaded episode was Human Design and Digestion with Jasmine Nnenna (link below), and I knew I wanted to have Vaness on the show this season to go even deeper. In today’s show, we discuss the six colors of determination or digestion within human design, and Vaness describes how food is just one aspect of our nourishment. We are fed by so much more than simply food, from the content we ingest, to the rituals we practice, to the things we wear and put on our skin, to the energies we take in, to our environment. This is dynamic nourishment—it’s how we nourish ourselves on every level in our lives. 
As Vaness describes, once we start to understand what uniquely nourishes us, it’s almost like we gain a superpower. As we play and adjust, we start to develop a deeper trust in our own knowing, finding more balance and satisfaction in our lives as a whole. 
EPISODE LINKS:
* Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/
* Find Nicki on Instagram: https://www.instagram.com/nickisizemore/
* Vaness’s website: https://www.vanesshenry.com/
* Find Vaness on Instagram: https://www.instagram.com/vanesshenry/
* Human Design and Digestion with Jasmine Nnenna: https://mindbodyspiritfood.substack.com/p/human-design-food-and-digestion
* Find your Human Design Chart on MyBodyGraph: https://mybodygraph.com/
* International Human Design School: https://www.ihdschool.com/
* Jovian Archive: https://www.jovianarchive.com/



This is a public episode. If you’d like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe