The Nourished Chat Bonnie Campbell

Today I'm joined by Jennifer Fiene, a realtor from the Cyrus Fiene Team Coldwell Banker Bain, who seems to live out of her car and is always on the go! She shares her comprehensive strategy for maintaining a healthy diet despite a busy schedule.



If you seem to live in your car - whether its bringing your kids to and from practice, a long commute or a job that has you in your car - you'll get some great tips from this episode!



Learn how Jennifer prioritizes health and nutrition while managing a hectic lifestyle.

Key Takeaways:


Quick morning meal prep


The importance of a snack box for on the go fuel


Ideas for quick food while you're in the car


Quick and healthy dinner solutions into your routine for busy evenings



Connect with Jennifer Fiene:

Website: https://www.cyrusfieneteam.com/

YouTube: https://www.youtube.com/@cyrusfieneteam 

Instagram: @justjenrealtor

Connect with me:

My website: https://www.thenourishedpath.com/ 

Instagram: @bonnie.rd 

Facebook: https://www.facebook.com/Bonnie-RD-273482033313995 

Grab your copy of my Grab and Go Guide

Today we're going to talk about a very specific kind of vacation - to Disney (or any other theme park like Universal, Six Flags, etc)



It's important to eat well and nourish your body when you're at the most magical place on earth, because you'll be walking a ton, not sleeping much, and probably sweating out of places you didn't know could sweat!



I have Disney veterans and former clients Katie and Lauren (who works for Disney) give their best tips and strategies for thriving at the parks!



We will talk about how to prepare for your Disney trip, what foods to bring into the parks with you, where you can order healthy meals, what to get, and how to enjoy foods without overindulging and feeling sick on space mountain.



Resources:

Electrolyte podcast

Katie's 60 lb weight loss journey

Grab and Go Foods Guide

Today's podcast episode is all about cutting through the noise and getting down to the nitty-gritty of what really matters when it comes to your nutrition game. There's a lot of overwhelming information out there, so we're going to dial it back into the most important stuff.

We're diving into the key insights from the nutrition pyramid, a concept crafted by the renowned Eric Helms.

Picture this: a pyramid with the most crucial factors at the bottom, supporting the less significant ones at the top. At the base of our pyramid is energy balance—calories in versus calories out. Yep, that's the golden rule. No matter how many vitamins and minerals you're packing in, if you're overdoing it on the calorie front, you won't see the results you're after.

Next up, we've got macronutrients—carbs, protein, and fat. These bad boys make up your calories, so they're pretty darn important. But hey, don't start playing math games with your protein shake. Your body's got this covered.

Then there's micronutrients, the vitamins and minerals that keep your body ticking like a well-oiled machine. Think of them as your food quality checkpoints. You can't skimp on the good stuff and expect to thrive.

Now, let's talk timing. Meal timing and frequency are like the cherries on top of your nutritional sundae. Sure, they can make a difference, but only if you've nailed the basics first.

And finally, we've got supplements. While they can be a nice little boost, they're not miracle workers.

So there you have it! Focus on the fundamentals, and you'll be well on your way to crushing your nutrition goals.



Resources:

Pyramid visual

Calorie Calculator

Intermittent fasting episode

Making healthy food choices can be exhausting, especially with the constant barrage of decisions we face daily.

You make over 200 food-related decisions a day!! Let's decrease that number - because every decision you make breaks down your willpower

But fear not, today I'll share strategies to streamline your nutrition and combat decision fatigue. Let's dive in



Note this is a repost of the first ever episode of The Nourished Chat, which I recorded and posted about a year ago! If you haven't heard it before, I hope you enjoy it

I once lost 5 lbs of bloat in a weekend after I eliminated certain foods!

To be fair - I was in PAIN I had so much bloating, and most people don't have that level of problems.

I made a lot of the wrong choices when it came to bloating - and I didn’t even realize it! Learn from my mistakes, here’s most of the foods/drinks that were causing me problems. 


Cruciferous veggies (like cauliflower, broccoli, Brussels sprouts, and cabbage)


“Mystery” fiber that might be found in protein bars 


Artificial sweeteners 


Carbonation 


Raw vegetables or too many raw fruits and veggies


Low carb breads/wraps with added fiber


Gluten


Dairy


Fermented foods/drinks like sauerkraut, kimchi, and wine


Leftover potatoes/rice



If something is hard to digest, eating it can lead to increased bloating. Everyone’s body reacts differently, so what may cause bloating for one person can be perfectly fine for someone else 

Bloating/constipation can make it harder to lose weight, too. 

If you’ve pinpointed what foods are contributing to bloating for you, you may not have to give them up entirely. Some strategies you can try are: 


Eating/drinking a smaller amount


Lightly steaming veggies


Making your salad  a wilted salad by sautéing it (just don’t try it with iceberg lettuce, or you’re gonna have a bad time!)


Considering the quality and quantity of gluten that you’re consuming


Noticing if certain kinds of dairy contribute to flatulence/stomach upset, and limiting those specific foods


Swapping out red wine for white wine or clear spirits


Cooking potatoes or rice right before you eat them rather than heating up as leftovers 



If you’re not sure what particular foods or drinks are causing your bloating, try eliminating just one group at a time and noticing if it impacts how your body feels. 

Any foods or drinks on this list giving you an “a-ha” moment? Let us know at (email).

Make sure that you keep an eye on my emails for updates on the bloating challenge, which will be sometime in April or early May. 



If you aren't subscribed my newsletter - you can join that here!

To learn more about online nutrition coaching, visit The Nourished Path

Losing weight comes with its own challenges, but for many, maintaining that weight loss in a sustainable way can be even harder. 

Bonnie and guest Julie, who has been a nutrition coaching client through both Stronger U and the Nourished Path, discuss why the maintenance phase of weight loss is so key to success. They touch on: 


Why people might leave nutrition coaching when they achieve results, rather than getting support during the maintenance phase of increasing calories/macros




How a online nutrition coach can support your goals during travel for work or fun




Changes in your body/digestion that occur during menopause 




Why it’s beneficial to seek guidance and accountability for your weight goals when you have experienced multiple life changes




How constipation can sneakily cause weight gain




Getting personalized support around foods that actually fuel your body in a way that feels good, rather than cookie-cutter eating advice that doesn’t take into account Individual responses to different foods (Hint: raw vegetables don’t work for everyone!)




Letting go of the idea of “good foods” versus “bad foods”




Ways a nutrition coach can show the big picture to you when you can feel bogged down by the jumping numbers on the scale 



Julie is a healthcare professional who was happy with the weight loss she achieved during nutrition coaching. But when a global pandemic and menopause threw a wrench into her progress, Julie sought support from the coaches at the Nourished Path.

To learn more about online nutrition coaching, visit The Nourished Path