The online food world can be a stressful arena of conflicting information. The all or nothing extremes of different diet trends can feel overwhelming. Join us as we talk about all of the things people hesitate to address with plant-based and vegan diets. We will call out hard truths, stand up for unpopular opinions and create new space for the fluidity many of us need when it comes to food. We are fighting to make food choices less stressful, even if that means pushing some buttons along the way!
The Mindful Eating Game Changer
Mindful eating is a start in the path to overall well being. The simple practice of being present with food builds our inner confidence.
When we ignore our body's natural cues, we are essentially telling ourselves we aren't trustworthy and placing control into outside sources. Being present with food helps start that positive confidence cycle.
Ashley Kitchens is a plant-based registered dietitian and nutrition coach, who works with clients all over the world. She reversed all of her chronic GI issues with a plant-based diet.
Now, she helps people mindfully and confidently choose foods that align with their health, their goals, and their taste buds.
Download her free Guided Mindful Eating Activity here!
You can find more about her and all she does on her website Plant Centered Prep.
You can also follow her on Instagram, Tik Tok, Facebook and her Private Facebook Group.
What is Mindful Eating?
Mindful eating is basically a form of meditation related to food. It's being in the moment with all things food and your body.
Whether it's being present when you eat, listening to your body and honoring what it wants, or being flexible when it comes to changing up what you had planned to eat because it doesn't sound good anymore, mindful eating helps you be in the moment and honor your body.
While it shares some similarities with intuitive eating, intuitive eating is more specific and follows a 10 principal structure.
Mindful eating focuses simply on listening to your inner wisdom, almost like kids. We are born with the ability to listen to our body, but as we grow and outside factors affect us, we slowly lose it.
How to Practice Mindful Eating
Whenever you want to make a change, you should start small. It doesn't happen over night. We are so used to immediate gratification in today's world, but mindfulness takes time and practice.
Ashley works with clients on mindful eating in her practice. She starts by assessing where her clients are with their food relationship. Because you need to know where you are starting.
Mindful eating is a lot of mental and emotional work. It's basically healing a relationship with your body. Much like you'd heal a relationship with another person.
She believes that you need to start by creating awareness, because awareness precedes change. So starting with figuring out triggers, documenting your feelings and emotions and asking yourself why are all things that can help.
Mindful eating isn't something that will happen instantly, especially if you have spent a long time jumping from diet to diet. It takes time and can take many months.
Examples of mindful eating
Some ways you can practice eating mindfully are:
Sitting down to eat away from work, TV, and devices.Focus on the actual eating, the flavors, textures, smells and even the process itself.Take deep breaths and feel relaxed.Ask yourself if what you have in front of you is something you actually want to eat.Be okay if what you had planned to eat, isn't what you crave in the moment and change it up! Honor what your body is telling you.
We aren't aiming for perfection. It isn't something you need to do all of the time. But the more you practice, the more it will come naturally.
Benefits of Mindful Eating
Any time you practice honoring your body,
Why Mindfulness is More Than Just a Moment
Mindfulness is more than just a passing moment. It's a practice that takes time to see results. With work, it can do wonders for your life!
My guest today chats with us about the process of setting up a mindfulness practice, the positive effect it can have in our life, and how it can be woven into our everyday being.
Lisa Druxman is a mom on a mission. She is the founder of FIT4MOM, the country's largest fitness program for moms, a noted speaker, author, podcaster and powerhouse of energy.
A self proclaimed idea monkey and #momboss, Lisa is passionate about helping women get out of overwhelm and in to a life of health and happiness. She shares her life hacks and experiences to help you live a more passionate and purposeful life.
A respected speaker and author, Druxman earned her Master's degree at San Diego State University in psychology with an emphasis in exercise adherence and weight control.
She created the weight management program, L.E.A.N. Mommy® (Learn Eating Awareness and Nutrition) which is also the name of her book, by Hachette Books. Her most recent book, The Empowered Mama is the "how to" guide to empower moms to live their best lives.
A well-published author, Druxman has written on business for Entrepreneur and on motherhood for magazines such as Fit Pregnancy, Shape and more.
Recognizing her entrepreneurship, Druxman has also been nominated for and received numerous honors from organizations such as the National Association of Women Business Owners for her unique and successful business.
Lisa has appeared on NBC’s Today Show, CNN, Access Hollywood, Hollywood Live Today and Home & Family to name a few. Druxman has been featured in print publications including Entrepreneur, Woman’s Day, Good Housekeeping, Self, Fit Pregnancy, American Baby, and more.
Druxman lives and relishes the FIT4MOM mission statement every day, “Helping moms make strides in fitness, motherhood and life.” She resides in San Diego with her husband, son and daughter.
You can find her on www.fit4mom.com, www.lisadruxman.com, https://fit4mom.com/on-demand, and Facebook.
Make sure to sign up for the 7 Day Free Trial for FIT4MOM On Demand
What is Mindfulness?
The simple answer to describe mindfulness, is just the state of being. It's learning how to practice being a human and to just be in the moment. Whatever it is you are doing, being present and focusing on that one thing.
Lisa had us do a great activity, for one minute simply pay attention to your thoughts. Whatever comes into your mind. That right there is mindfulness.
When you first start, setting a time and regular routine to practice mindfulness will help it become part of your normal routine.
But eventually, being mindful will just happen. It will happen in every day tasks, activities, and just life.
Learning to be mindful and present when doing the simplest things, like chores or tasks you need to get done, will help you bring mindfulness into your everyday being.
Lisa started with a task she hated to do, emptying the dishwasher. She began focusing on what she was doing, putting away plates, cups, forks, etc. And what she saw was that being present in the moment helped with her mental well being overall.
She believes that you can turn these every day mundane things into an opportunity to be in the moment. ROE stands for return on energy.
How to Avoid Marketing Traps and Read Food Labels Right
Learning how to read food labels is so important for avoiding the marketing traps brands like to put on their products!
It's so easy to fall victim to all the fancy marketing on the front of products. Brands know how to draw you in and get you to think a product is filled with wholesome ingredients when that's not the whole story.
My husband is the first person to fall for the claims on the front of food labels. I love his desire to bring home amazing wholesome foods, but brands love to use the front of their packages to draw the buyer in.
There are claims that brands are allowed to use that don't necessarily tell the whole truth. Here are a few I see a lot:
All naturalMade with whole grainsSugar freeLow fatNo trans fatUsing things like "gluten-free" as a tactic to make buyers think it's healthy.
There are ways you can check whether these claims are true and avoid falling for what's not fully true.
Importance of food labels
Labeling food packages are a requirement. They are meant to help consumers but they can also be very confusing if you don't know how to read them.
Which is why many simply look at what claims are put on the front. Many consumers read the claims and labels on food, but you need to know how to read them right.
How to read food labels and what they mean
While it's easy to look at the front of packages, turning the food around and reading the labels on the back along with the ingredients is the only way to truly see what's going on.
Here are some tips:
The ingredients are listed by weight, meaning the first one is found in the highest quantity. Avoid things with a huge list of ingredients unless they are mostly whole foods or things you recognize like spices, etc.If the first three ingredients are real whole foods, its made of mostly real stuff.If something is made with real whole grains, then the you will see the word whole in the first two ingredients.Whole grains also provide at least three grams of fiber per serving so look at the label.Look for artificial sugars like sucralose, sacharin, aspartame and acesulfame.Preservatives can hide, like sodium nitrite and sodium nitrate are found in processed meats.Three big ingredient categories that can have a variety of names are sugar, sodium and trans fat.Manufacturers are allowed to say something has no trans fat if it has anything under .5 grams so they will make the serving size super small to reach that. This is common in things like salad dressings.If you see hydrogenated vegetable oil in the list of ingredients it has trans fat.
How Food Labels Can be Misleading
Manufacturers want to sell products. So they often find loopholes in the way they can label their products so they can draw the consumer in.
Many of these claims are misleading and sometimes not true, like the trans fat example above.
Other examples are when they have high-sugar breakfast cereals claim whole-grains but they omit all the other ingredients that make them high in sugar and other added ingredients.
Manufacturers like to label products with things they do have to imply they are healthy. Like no sugar added, yet the ingredients in there are have plenty of sugar and calories.
There are some health claims that are not allowed on food labels though. These include things for treating, preventing, or curing diseases. These are considered drug claims.
Teen Mental Health and Body Image Issues
The need to support teen mental health is on the rise, especially when it comes to body image issues. Listen in for some great tips!
The behavior we model as adults, carries on to our children. The problem with body image, is that many of us adults struggle as well. So where does that leave our kids?
Today I am talking to Julie Pullman from Rise Wellness Coaching, a wellness coaching program that focuses on teens.
As a trained professional with a degree in Child Development and a minor in Psychology, and a decade in the fitness industry as well as mom of two teens, Julie offers an experienced and compassionate perspective in her coaching practice.
She had her own journey to overcome health issues and find wellness. She now coaches because that journey showed her what her true potential is and how good you can feel once you achieve it.
You can find her on her website, Rise Wellness Coaching and on her Instagram account.
Gender Differences in Body Image
Body image issues affect everyone. Adults, teens and even young children. It affects all genders and sexual orientations. It knows no bounds. It especially is prevalent in young women.
While most of the focus is on females, males struggle too. Maybe it's because males don't tend to talk about their emotions as openly, so it's not as common that they admit it, but it affects them.
Statistics from a variety of resources say that somewhere between 15 and 25% of eating disorders are in males. So while it isn't as high as females, it still exists.
Because the movement for support isn't focused on males, their feelings are often brushed under the rug.
Age and Body Image Issues
Some research shows that 40-60% of girls between age 6 and 12 are worried about their weight. That's girls as young as first grade!
So if this is a concern starting at 6, why don't we address this? Schools don't have education and support for issues related to body image in elementary, it seems it's assumed that this is dealt with at home.
But if adults also struggle with this issue, how do we support our kids?
It seems like we should start this education young, build them up before they fall. If we can give them the skills to be confident with themselves, this will transfer to so many other areas of life including school suuccess.
The exposure to social media, diet culture, moms that constantly jump from one diet to another, peers and learned behavior all set the stage for young adults with a spectrum of issues from extreme eating disorders to an unhealthy body image.
Eating Disorders in Teens
Eating disorders in teens is on the rise and very prevalent. Teen mental health is suffering and the statistics are alarming:
By 17 years old, 89% of girls have dieted.15% of young women have disordered eating42% of girls in grades 1-3 want to lose weight45% of boys and girls in grades 3-6 want to be thinner51% of 9 and 10 year old girls say they feel better about themselves when they are dieting81% of 10 year olds are afraid of being fat9% of nine year olds have vomited to lose weight
All of this can be helped with prevention. By teaching and addressing these issues with kids before the media gets to them will give them a solid background of knowledge.
The issue is that once young children get exposed to the online world, that becomes their source of information.
Why Diets Don't Work
Listen to find out why diets don't work for losing weight and for an overall happy relationship with food, while learning tips of what does!
It seems like everywhere you turn, there's a new diet being sold promising results with little effort and in record time. But the truth is, it's all in the name of making money.
My guest today, Randa Derkson from Randa Nutrition, is a mother of two littles and loves all things food. She's a Certified Holistic Nutritionist and Certified Sports Nutrition Consultant and it's her mission to teach nutrition without a deprivation mindset.
She teaches that you can have all the tasty things, you may just have to tweak a few things (bring on the pizza, chocolate, and wine). She doesn't believe in fad diets (been there, failed at that) or calorie deprivation.
Instead, she teaches you REALISTIC nutrition that you can apply to your family. Because no one wants to eat a salad while their family enjoys pizza.
You can find Randa at her website, Randa Nutrition, on her Instagram account and on her podcast The Healthy Mama's Podcast.
Grab the free 3 Days to Get Your Healthy Back on Track Challenge and check out her Real Food Real Life Nutrition Guide.
The Failure of Weight Loss Diets
While it seems like most of humanity is either on or has been on a diet of some sort, they still continue to fail when it comes to long lasting results.
Randa shares her reasons why this is:
There is an end date, you are only doing it for a certain time to lose a certain number.It's restrictive, you must cut out something so it leads a failure theme where you get into a cycle of binging and feeling bad and being obsessive to get back.You feel like you are under a microscope and guided by strict rules.
How long do you keep the weight off after following a diet?
The hard truth is until you stop following the diet and go back to your normal way of eating.
Because you are restricting yourself with a diet and not learning how to eat within your normal eating habits, once you return to those habits, the weight comes back.
Why people say it's impossible to lose weight
Losing weight is hard for many reasons, but most of all, it's because it's hard to change our habits. Habits are formed over many years, and changing something engrained in our life is not easy.
People tend to want quick fix, we don't want to give up our normal way of doing things. So we go extreme with a diet, then get overwhelmed and stop.
How to Lose Weight the Healthy Way
While it is important to have a positive body image, sometimes we do get to a point where we want to lose some weight.
Whether we have fallen into some bad habits or stopped our regular routines, it's okay to feel like you want to shed a few pounds if it's for a good reason.
So what do we do? Randa says the theme is balance. When you balance what you eat, you will be better satiated.
You don't feel like you're missing out, you can not only eat your favorites, like pizza, but if you have a slice you won't feel guilty.
This teaches you control instead of the all or nothing mentality. It's a mental game of learning to allow yourself to enjoy food again.
Tips to lose weight for long term success
Her are some of Randa's key suggestions:
Why Should You Drink Water When There's Wine?
So what's the hype on drinking water anyway? Listen to find out not only why it's so important we do it, but tips for us who struggle.
It's amazing how something so simple like drinking water can be such a challenge for so many of us. However it is one of the most simple ways to help with so many body issues!
My guest today, Meg Carber, is a Registered Dietitian and owner of Nourished & Strong Nutrition Counseling in Huntersville NC and online.
Her and her team use a non-diet approach to help clients reach their health and performance goals.
You can find her @megcarberrdn on Instagram/Facebook/Pinterest and email her at Meg@nourished-strong.com
The Importance of Drinking Water
Drinking water is such a simple goal, most don't drink enough. Me included!
Our bodies are 60% water. Without enough we feel things like headaches, dizziness, fatigue, irritability and we function slowly.
Crazy enough, our brain shrinks when we don't drink water to compensate for not having enough! It's a large organ that needs a lot of water to function so when it doesn't get enough, it starts to compensate.
What happens to your body when you drink water?
Drinking enough water helps with so many things. All of our processes are more efficient and function smoother.
When we are properly hydrated our body is at it's peak and everything functions at it's best. But when we don't have enough water, our systems start to halt.
Here are things that happen when we are properly hydrated:
Brain function- our brain is mostly water and needs it to help us focus, be productive, give us energyDigestion- keeps things moving and regular so that we aren't constipatedLiver function and being able to detoxifyKidneys excrete urine properlyJoints stay cushy and hydrated to prevent aches, pains and injuriesOur blood pressure stays regularOur heart rate is regulatedTemperature regulationOverall homeostasis of cells
How is Drinking water Connected to Losing Weight
We hear a lot about the connection with drinking water and losing weight. So how are they related?
While it's important to drink enough water for our bodies to function well, when you use water as a food replacement in order to try and lose weight, you are creating a further disconnect between you and your body.
You are ignoring hunger and pushing it off by drinking. This does help hydration but it does not help your nutrition.
But water can be used in healthy ways to help with satiating your body. Since it takes 10-15 minutes for your brain to know you are full, it can be helpful to drink some water after you eat a healthy portion of food to allow your brain to catch up.
If you're still hungry after that, then you know you are truly hungry, but more often than not, your brain is able to get the message that you've eaten enough and helps prevent overeating.
Different Types of Water
First off, this is for sure a privileged topic in and of itself. So many struggle to get any water in this world, while others fall victim to the marketing of the "healthiest" type of water.
The biggest one is alkaline water. It claims to help the body neutralize ph. Homeostasis (the state of happy cells) needs a nice neutral ph and alkaline water claims to help achieve that.
Overall, there are no studies to back up these claims.
Customer ReviewsSee All
Mom Guilt Eposode
This episode definitely resonated with me! Constantly we’re putting guilt on ourselves that doesn’t need to be there. And I loved the idea of stressing less over everything. Great episode! Can’t wait to listen to more.
I really wanted to like this podcast. I think it has good potential but I feel like Sophia interrupts her guests a lot and spends most of the time talking about herself/family instead of interviewing the guests. By the end of the episodes I don’t feel like I really know anything about the guest. Maybe that’s just the way the podcast is structured and I am used to more interview style podcasts. I do love all her recipes and have follows her for a few years, but unfortunately this podcast just isn’t for me right now.
I’ve followed Sophia on IG forever - her recipes make it easy for me to incorporate more veggies and the “extreme diet” podcast really hit home about allowing variations and not being so rigid that is what us newbies seem to feel is the only way!! Thank you for sharing your world and your food ❤️