5 episodes
Bare Minimum Health Podcast Samantha Holmgren, RD
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- Health & Fitness
So often, we get overwhelmed by the idea that we need to do ALL. THE. THINGS.
Exercise an hour a day. Cook every meal from scratch. Spend time with friends and family. Work a full-time job or more. Start a side hustle. Cultivate hobbies. Read a book every week. Journal every day. Meditate. Take care of children or parents. And don’t forget do go to bed early and get your 8 hours…
The expectations are sky-high. For everyone.
But then add on top of that a chronic illness, the pain and fatigue… Is it any wonder why we just feel like giving up?
But there is a lot that we can do. Small habits that make a huge impact. The Bare Minimum Health Plan.
So follow along for more and check the link to get the free eBook: The Bare Minimum Health Plan, how to keep the wheels turning when you are exhausted and in pain.
bareminimumhealth.substack.com
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Food and Symptom Journaling - Overwhelming or Useful?
You likely have an intuitive sense that what you eat and do affects your pain, fatigue or other symptoms. But how do you figure out what is going on?
I am a big advocate for mindful eating. This attention to the experience of eating can lead you to intuitively understand what foods make you feel good and which don’t work well for you. However, there are times when writing things down can be hugely beneficial.
So that’s what we’re going to be talking about today!
* 00:58 What is a Food and Symptom Journal
* 02:11 Why Should I Track My Food Intake and Symptoms?
* 04:31 What is the Best Food and Symptom Journal?
* 06:10 What Should I Track?
* 08:49 Is it Healthy To Keep a Food Journal?
* 10:179 When should you stop tracking?
* 12:44 What Food Tracking Apps do Dietitians Recommend?
* 14:26 Food and Symptom Journal Example
* 15:21 The TL:DR on Food and Symptom Journals
Links and Resources Mentioned in the Show
Article on Food and Symptom Journaling: https://samanthaholmgren.ca/food-and-symptom-journal/
Get a physical printable: https://samanthaholmgren.ca/product/food-and-symptom-journal/
Amazon.Com: https://www.amazon.com/dp/173813783X
Amazon.ca: https://www.amazon.ca/dp/173813783X
Finally, if a food and symptom journal isn’t up your alley right now or you are looking for more tools for your toolbox, be sure to get your hands on the Bare Minimum Health Plan eBook! https://samanthaholmgren.ca/plan
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bareminimumhealth.substack.com -
Confused by the pain scale?
For more support, check out the Bare Minimum Health Plan at https://samanthaholmgren.ca/plan.
The pain scale can be one of the most annoying questions you ever get at the doctors office, especially when you have chronic pain. What do those numbers mean when you are NEVER at a zero?
Watch and listen along as I share my strategy to use the pain scale to better communicate with my healthcare team and be more consistent with what the numbers mean.
For even more support, check out the Anti-Inflammatory Path to Wellness, currently on sale! https://samanthaholmgren.ca/course.
You can read more about the pain scale at https://samanthaholmgren.ca/pain-scale.
Until next time, bye for now!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bareminimumhealth.substack.com -
Do you still set New Year's Resolutions?
Resources Mentioned in the Show:
Bare Minimum Health Plan eBook: https://samanthaholmgren.ca/plan
Anti-Inflammatory Path to Wellness course: https://samanthaholmgren.ca/course — Save $160 if you buy before the first module is released!
Health is a Weak Link Problem https://samanthaholmgren.ca/weak-link
Show Notes:
I’ve noticed a shift in how people do New Year’s Resolutions over the last decade. It seems that now people either have given up on the concept entirely or they have shifted to a more balanced way of reflecting and setting goals.
I share my approach for the New Year and my goals and intention for the year. I’d love to hear yours! So leave a comment or follow the link to my website and send me an email.
Until next week, bye for now!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bareminimumhealth.substack.com -
Episode 1: Mindful Eating
Don’t forget that you can get the free eBook, the Bare Minimum Health Plan: How to keep the wheels turning when you are exhausted and in pain!
When people commonly say that they are trying to be “mindful of their eating,” they are thinking of it as a cognitive process. They are referring to making conscious decisions around food. But that’s not what mindful eating actually is. Mindful eating the embodied experience of eating. Today, we scratch the surface of mindful eating, so be sure to subscribe and leave a comment with your questions or thoughts!
Thanks for listening Bare Minimum Health Podcast! Subscribe for free to receive new posts and support my work.
And if you want to get the full experience of mindful eating, I did a Mindful Eating session, hosted on the Live with Intent YouTube channel:
If you know someone who would enjoy or benefit from this podcast, be sure to share it with them!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bareminimumhealth.substack.com -
Podcast Trailer
So often, we get overwhelmed by the idea that we need to do ALL. THE. THINGS.
Exercise an hour a day. Cook every meal from scratch. Spend time with friends and family. Work a full-time job or more. Start a side hustle. Cultivate hobbies. Read a book every week. Journal every day. Meditate. Take care of children or parents. And don’t forget do go to bed early and get your 8 hours…
The expectations are sky-high. For everyone.
But then add on top of that a chronic illness, the pain and fatigue… Is it any wonder why we just feel like giving up?
But there is a lot that we can do. Small habits that make a huge impact. The Bare Minimum Health Plan.
So follow along for more and check the link to get the free eBook:
The Bare Minimum Health Plan: how to keep the wheels turning when you are exhausted and in pain.
Thanks for listening! Subscribe to get all the updates from the Bare Minimum Health Podcast
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bareminimumhealth.substack.com