Bestselling author, Mia Moran serves up the Plan Simple show for parents who want to create a healthier, happier home— one meal at a time. Listen in for informative conversations on food, family, and valuable strategies to make meals meaningful and fun!
Special Workshop: Simplify December with a Countdown Calendar
The tool that has served my family (and me) the most during the holiday season over the years has been our Advent/Countdown Calendar.
It is the tool that I use to focus on what matters most and get my family excited too. Hint: I am not talking about the chocolate-filled variety!
At this point I have 2 teens and a tween. Every year I wonder if we are done with the "magic" of the countdown calendar.
We have not had an easy few months in our house, but as we head into December everyone made sure I was making us an Advent Calendar...
So I have, alongside the members of FLOW365, and I would love to teach you this tool too!
Communication with Michelle Barry Franco
When we learn to express ourselves in a way that is authentic, real for us, and powerful — that has influence — we can create amazing change in the world. –Michelle Barry Franco
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Michelle Barry Franco, a speaking and thought leadership coach about communication and the impact it can have. She’s also the mom to three teenage girls and talks about the importance of her work in raising them.
Michelle talks about the importance of creating enough space and quiet to know what we really want, that this is a critical starting point for good communication. Knowing what we want is the first step to asking for it. Then of course we get into asking effectively. We talk about thinking that we don’t feel like we deserve what we want. Many of these thoughts aren’t even ours. They are thoughts we’ve picked up over time. Thoughts are just thoughts.
Michelle talks about your stand, which for entrepreneurs in your area of thought leadership, but which can also be a stand you take in your life, for example talking to your kids. Know what you want to say—situationally or as a consistent message.
We talk about:
Knowing who you are talking to and being able to put them in context
Why so much miscommunication happens because we don't take time to understand where the other person is coming from
Using the idea of understanding somebody to help through the holidays
Bring more love, compassion, and understanding to the conversation while still standing firm in our values
Being able to take a strong stand and change your mind
Knowing when you are done with something, letting go of limiting beliefs, and what that can open up
Michelle is a speaking and thought leadership coach. Her mission is to support and inspire those who feel a powerful call to share their stories and expertise from the stage in stepping into their most authentic powerful expression as a speaker. Michelle has over 30 years of experience in the study and practice of public speaking. She has a Master’s degree in Speech Communication, a BA in Cognitive Psychology, and certification in the Whole Person Coaching. Alongside 10+ years of teaching public speaking at the college level, Michelle works with founders, leaders, authors, and transformational healers of all kinds to help them tell their stories and change lives with their message. Witnessing the ripple effects of their stories, lessons learned and expertise, as it serves our world so positively, is the greatest gift of her work life.
Doable Changes from this episode:
TRY UNDERSTANDING CONTEXT. Understanding is key to effective communication. Next time you face a challenging situation, take a little time first to try to better understand the person you are communicating with, whether it’s your partner, your child, your boss, a client, your audience.
GET QUIET. We come back to this one again and again. What happens if you get quiet? What do you learn about yourself and what you want?
CHECKING YOUR THOUGHTS. Are your own thoughts getting your way? Or maybe they are thoughts you have inherited, been handed by others, taken in so many times you believe they are yours. Try acknowledging they are thoughts but not you, not the truth, not in charge.
The Invisible Inner Barrier to Women’s Happiness with Dr. Valerie
In this episode of the Plan Simple Podcast, I’m really excited to talk with Dr. Valerie, the author of Patriarchy Stress Disorder: The Invisible Inner Barrier to Women’s Happiness and Fulfillment. She named Patriarchy Stress Disorder (PSD) and describes it as everything that you thought was wrong with you and tried to fix it with personal development and therapy and medication and self-medication. And she talks about recognizing this as something that we carry in our system, something that we can heal and interrupt that cycle of transmission of trauma and fully liberate ourselves.
We start by defining patriarchy as a system of oppression that has been in existence for a very long time. In this system of inequality and oppression, all power—political, financial, and moral—has been in the hands of men. The only way for women to have access to any resource was through a man, which created a whole lot of trauma and trauma adaptations that still play out very strongly in our relationships, even in the most conscious and loving relationships.
Dr. Valerie’s exploration of this area started with a question many women ask: What’s wrong with me? After a stroke-like incident that doctors attributed to stress, she began examining her life more deeply. It all looked good, but she started to connect the dots and realized she was responding to unseen trauma.
We talk about:
Recognizing experiences of trauma that may not seem like a big deal and that unprocessed and repressed joy are a kind of trauma
It's not easy to minimize our own trauma, but that doing the work to heal ourselves opens us to participate more fully in the world
How the ripple effects of your own healing can affect others and that healing is passed through DNA, so change can affect the transmission of trauma
Shifting from What's wrong with me? to How good can it get?
How the patriarchy lays claim to women's time and how to reclaim your time
The deep-seated fear of our own power
Dr. Valerie Rein has discovered Patriarchy Stress Disorder (PSD) and created the only science-backed system for helping women achieve their ultimate success, happiness, and fulfillment by healing the intergenerational trauma of oppression. She holds an EdM in Psychological Counseling from Columbia University and a PhD in Psychology from the Institute of Transpersonal Psychology. Her bestselling book, Patriarchy Stress Disorder: The Invisible Inner Barrier to Women’s Happiness and Fulfillment has been heralded by Amazon reviewers as "the most important body of literary work of our modern times" and "perhaps the most important book of the century for women." Her cutting-edge programs have helped thousands of women shift from survival to thriving and master the game of "How good can it get?" in their work and personal lives.
Virtal Retreat—The Thriving Experience
The first chapter of Dr. Valerie’s book + resources
Doable Changes from this episode:
STOP COMPARING. So often we get stuck in a game of comparison. We notice something traumatic in our own lives, but minimize it because there are so many worse things in the world. When you find yourself doing that, stop and acknowledge what is challenging you at the moment.
GET MORE RESOURCED. Learning is a doable change you can take to help you take the next step. Read Dr. Valerie’s book you can order it off Amazon through a local bookstore directly or via bookshop.org. And you can get the first chapter and additional resources from her website (see links below—where you’ll also find a link to her retreat).
RECLAIM YOUR TIME. One of the things many of my listeners struggle with is time. We don’t have enough of it. We’re busy all the time and yet can’t seem to get done the things we want to do. Reclaim your time.
Belonging with Becca Piastrelli
Is what you're doing actually in alignment with how you want to feel and what kind of a life you want to live? –Becca Piastrelli
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Becca Piastrelli, about belonging and connection. Even when we are doing, doing, doing, and around people a lot there can be loneliness or disconnect.
That disconnect or lack of belonging can be a sign that we aren’t aligned with how we want to feel and the kind of life we want to live. So we need to look at how we are connected to the natural world, other people, and with yourself. You need to reach out to people, learn to love yourself, and build your belonging muscle.
One of the big tools Becca brings to feeling more connected is using practice, rituals, and intentions. These things can be calming to the nervous system and bring a greater connection to our lives. Where do you start? Where you feel the most longing.
We talk about:
Recognizing discomfort as a place where growth happens
Planning for space as much as for doing and cutting back on what we do and honoring unstructured time
Having a closing ritual to your day (it could be as simple as closing your lap top and doing what you really feel like doing)
Avoiding counterfeit connection
Being realistic with how long things take
The benefits of not doing all the time
Becca Piastrelli is a writer, land steward, womxn’s coach, and ancestral folk medicine keeper. She’s a storyteller, deep fertile listener, and gather-er of community. She’s dedicated to supporting womxn in experiencing a deep sense of belonging through connecting with the cycles of nature, ancestral wisdom, working with their hands, and being in meaningful sisterhood. She's seen it set them free time and time again, going on to start circles in their towns, quit their toxic jobs, and shift the dynamics of their relationships.
Doable Changes from this episode:
SET UP A CLOSING RITUAL. It’s easy in our ever connected world to work all the time. Create a ritual for yourself to close the day. It could be as simple as closing your laptop or shutting out all your tabs. If you work from home, it could be stepping outside before coming back in.
HONOR WHAT YOU REALLY WANT TO DO. Sometimes we go against what we really want in the name of self-care or self-interest. Maybe you love to paint or read. Or you set up time to see friends. But when the time comes you really just want to sit or nap. Try doing that. Try doing it even if you feel guilty or like you “should” be doing something else. What happens if you do that every day for a week?
PLAN FOR SPACE. We all need downtime, unstructured time, time to be still or do what moves us. Block off space in your planner for this kind of time. Write Me or Space or Top Priority. If it helps write Dream or Rest. Let that space be what you want it to be when you get there. Just don’t fill it with overflow from your day. Let it be unstructured, no to do lists, nothing to check off.
Listen to Yourself with Martha Van Camp
There are definitely moments in time when each woman says “I'm sick of my own BS. I'm sick of feeling this way.” –Martha Van Camp
In this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Martha Van Camp about weight loss. If you know my story at all, you know that my journey into
health and wellness and time management started with losing 85 pounds. Today we’ll talk with Martha about her story and methods!
Martha struggled with being the “big girl” most of her life and tried diet after diet. Finding herself raising 7 kids with a deployed husband, she gave up on herself for a while. She hit 40 and decided she wanted a change. She started researching foods and micro- and macronutrients and lost 50 lbs in 10 months. She calls herself her first client. From there she went on to enter bodybuilding competitions and started her own company. (Even if those aren’t your goals, she’s got a lot to share with us!)
There is never a perfect time, but there are moments when we can’t go on anymore. We wake up and we’re just done fighting the scale, walking into our closet, and finding nothing that fits. We look at all the piled up coffee cups and feel exhausted and know something has to change. If you’ve been saying “When the kids are older,” “When they go to school,” “When they go to college…” this is for you. Because the longer you wait, the longer the programming that says you aren’t important kicks in. What if today is the day, you say enough?
We talk about:
Thinking about our own relationship with food, what we’re carrying from childhood and how that and anything else is showing up now
What else you fix when you fix your food (spoiler alert—you can literally change your whole life)
Different ways to look at food—Martha recommends focusing on the macronutrients: protein, complex carbs, and healthy fats
Getting to a caloric deficit, but that may not be what you think
The need to make changes in what you eat—and when—as your hormones change with age (we talk intermittent fasting here)
The importance of listening to yourself and what you know about yourself
Martha VanCamp is the Founder and Head Coach for #beMarthaFit, an online wellness and weight loss coaching program. She is also a NESTA Certified Master of Wellness and Weight Loss Coach. Martha coaches approximately 500 monthly clients all over the United States and overseas military bases, via an established online platform. She provides clients a customized meal plan, high accountability, and wellness/life coaching to achieve their goals.
Martha’s company also offers a subscription recipe website for anyone looking to lose weight. The website offers low cal/macro-based recipes for all meals and snacks.
Martha, who struggled with her weight from childhood until the age of 40, and was a self-proclaimed ‘diet junky’, finally conquered her own weight battle by doing extensive research on how the body processes food for energy. Over a period of 4 years, Martha lost 100 pounds. In addition, she has owned a CrossFit gym and competed in numerous bodybuilding competitions on the East Coast.
Martha believes clients must focus on “fixing their food” first in order to not only achieve their weight loss goal but also to attain other life-goals.
Martha and her program have been featured numerous times on national television networks like CBN and TBN. Martha is a mom to seven children and resides in Tampa, Florida.
Fat Positive with Nicola Salmon
Doable Changes from this episode:
PAY ATTENTION TO MACRONUTRIENTS. There are a lot of ways to think about food, but what if you start with three big components: protein, complex carbs, and healthy fats. Start by looking at labels. Notice how you are eating each of these (or
Everyday is NOT the Same with Lena Dolter
As you get more intimate with your cycle and the rhythm for you, then you can have those moments where you are by chance out of sync and bring yourself back to homeostasis because you know how to take care of yourself through your rhythm. –Lena Dolter
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Lena Dolter, about getting in flow with our own cycles, yes, those cycles. We’re talking about our monthly cycle, periods, and how to lean into them and plan with them instead of work against them.
It starts for many of us with periods being something we don’t really talk about. There is a disconnect between the information we are given and what we experience in our own bodies, and in some cases, like Lena’s, that disconnect can lead to a disconnect from self. So connecting with your cycle and to what is happening in your body is first off a reconnection to self.
One of the biggest mistakes we make when it comes to overwhelm and planning is assuming we have the same energy all month long. We don’t. There’s a part of the month we have more masculine energy (external, productive drive) and a week to 10 days of internal energy
We talk about:
To start to learn about our own energy, we can ask these questions: How do I feel physically? How do I feel mentally? How do you feel emotionally? How do I feel spiritually?
How our internal energy days are still productive they just look different and if we make space for them they can actually be quite creative
Recognizing that painful periods and PMS are not normal, though we’ve been led to believe they are
Having an inner rhythm, whether you get a period regularly, irregularly or not at all, and using the moon as a guide
Encouraging our daughters to embrace their cycle and power
Lena Dolter guides women to reconnect with their deepest self-trust so they can honor what they need without guilt or shame. If you are a woman who wants to stop working against herself, who is open to connecting with her body to support her in life, healing, and accessing her highest self, Lena’s work is for you.
Moon Rythmn on PlanSimple
Lunar Abundance with Ezzie Spencer
Living in Your Box with Sarah Jenks
Intuitive Tools with Sarah Walka
Doable Changes from this episode:
PAY ATTENTION TO YOUR ENERGY. Regularly ask yourself these questions over a 3 month period: How do I feel physically? How do I feel mentally? How do you feel emotionally? How do I feel spiritually? Start tracking your answers. Overtime can you notice patterns?
GO INWARD. What happens if you don’t try to keep pushing when your energy tells you otherwise? What if you allow yourself to clear your schedule? What if you allow yourself to rest or get more support? Notice what happens to your energy, your creativity, and your productivity.
PLANNING BASED ON YOUR CYCLE. As you gather more information about your cycle and your energy, start using this information in your planning. Block off the days when you anticipate being lower energy or more inward focused. See what happens when you plan around giving yourself what you need on those days. Are you less overwhelmed because you fit projects into days when you have the energy to do them? Do you get more done because you make space for creativity? Do you feel more in flow?
Customer ReviewsSee All
Love all the helpful suggestions!!
This is such a terrific podcast on so many levels but I love the simple doable tasks Mia adds to her episodes so that this podcast isn’t only about listening to her and her amazing guests but then being in action of what they share...so awesome!! ❤️
Loved the episode with Dr. Valerie!!
I was truly blessed to have listened to this episode. After years of therapy and self-help seeking its refreshing to know nothing is really “wrong” with me. Thank you so much for this and your offerings!! I can’t wait to dive in more to everything - ie 90 day planner and Make December Matter, etc.
Love PlanSimple podcast and the episode with Joyce Shulman was like listening to friends talk! ⭐️⭐️⭐️⭐️⭐️⭐️