Holiday Hacks for a Healthier Christmas

In this episode, Rachelle shares practical tips to navigate the holiday season while maintaining your health and well-being. She emphasizes the importance of balance, hydration, mindful eating, and self-care.

Key Takeaways:

• Hydration is Key

Prioritize water intake, especially during summer holidays, to avoid bloating and maintain overall health.

• Mindful Eating

Enjoy festive treats without guilt. Focus on balance and avoid overindulging.

• Move Your Body

Incorporate physical activity into your routine to boost energy and mood.

• Prioritize Mental Health

Make time for self-care activities like journaling or meditation.

• Sufficient Sleep

Aim for 6-7 hours of quality sleep to support overall well-being.

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.
Please don't forget to like and follow us here and to all of our social media accounts!
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In this episode, Rach discusses the common issue of body envy and offers practical advice on how to cope with it in a healthy way. She shares personal experiences and insights, emphasizing the importance of self-compassion, positive self-talk, and seeking professional help when needed.

Key Points:

Understanding Body Envy: Rachelle defines body envy and explains why it's so prevalent, particularly in social media-driven culture.

The Impact of Body Envy:

She explores the negative effects of body envy, such as low self-esteem, anxiety, and unhealthy behaviors.

Coping Strategies:

Seek Professional Help: Rachelle encourages listeners to seek help from therapists or counselors, especially if body envy is severe.

Practice Self-Compassion: She suggests writing down positive qualities and celebrating personal achievements.

Set Realistic Goals:

Focusing on health and fitness goals rather than solely on appearance can help shift the focus.

Build a Supportive Community: Connecting with like-minded individuals can provide encouragement and understanding.

Reframe Negative Thoughts: Rachel emphasizes the power of positive thinking and reframing negative thoughts about one's body.

The Importance of Self-Love: The episode concludes with a reminder to prioritize self-love and acceptance.

By addressing body envy head-on, Rachelle empowers listeners to develop a healthier relationship with their bodies and cultivate a positive body image.

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.

Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠⁠⁠⁠⁠
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Health Diaries with Charlotte

Join host Rach as she chats with her sister, Charlotte, about her personal health journey. This is the first episode of "The Health Diaries" segment of Healthy not Hungry podcast.

From disordered eating to an ADHD diagnosis, Charlotte shares her experiences and the strategies she's implemented to improve her overall well-being.

This episode delves into the importance of self-advocacy, seeking professional help, and finding a balance between health goals and self-care.

Key Takeaways:

• The Importance of Self-Advocacy: Trust your intuition and don't be afraid to seek help from healthcare professionals who listen to your concerns.
• The Impact of ADHD on Health: Learn about the connection between ADHD, fatigue, and disordered eating.
• The Holistic Approach to Health: Understand the role of nutrition, exercise, and mental health in overall well-being.
• Setting Realistic Goals: Discover practical tips for balancing a busy lifestyle with self-care and health priorities.

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS.
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.

Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠⁠⁠⁠
Official IG: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/healthynothungrypodcast/⁠⁠⁠⁠⁠⁠⁠
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In this week’s episode of Healthy, Not Hungry, host Rachel Doss takes a candid, solo dive into the topic of triggers and their effects on our overall well-being. Sparked by recent personal experiences and thoughtful listener feedback, Rachel explores the importance of recognising and normalising triggers, how they can impact both mental and physical health, and how society can show empathy to those affected.

Rachel shares her own journey dealing with triggers related to past trauma and highlights the physical symptoms that can accompany triggered states, such as increased heart rate and anxiety.

Discussing the broader impact, Rachel emphasises how different forms of trauma affect everyone uniquely. She stresses that we should neither minimise our own experiences nor compare them to others, as each person’s experience is significant and valid.

Drawing on her research, Rachel outlines the ways in which triggers can influence mental health, leading to issues such as anxiety, depression, and burnout. She also explains the physical manifestations, from digestive issues to adrenal fatigue, underscoring the deep connection between our mind and body.

Key Takeaways:
1. Triggers and Health: Recognising triggers is essential as they can have substantial effects on both mental and physical health, potentially leading to conditions like burnout, anxiety and digestive issues.
2. Normalising Experiences: Trauma and triggers are common experiences, and we should avoid minimising our feelings or comparing them to others.
3. The Mind-Body Connection: Chronic stress and triggers can disrupt both mental health and physical health, highlighting the gut-brain axis' role.
4. Support Systems: Reaching out for help and being a compassionate friend or family member can make a world of difference.
We will have a new segment "Could ask the nutritionist or Nutritionist Hotline". I'm doing a call out if you would like any nutrition questions answered.

YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.
Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠⁠⁠
Official IG: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/healthynothungrypodcast/⁠⁠⁠⁠⁠⁠
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TRIGGER WARNING - this episode does contain discussing about SIDS, if this is a sensitive topic for you please consider giving this episode a skip. All Things Sleep with Sleep Consultant Claire Coneybeer

This episode dives into the world of healthy sleep habits, particularly for new parents struggling with a little one who won't stay asleep. Claire Connibeth, a sleep consultant, joins Rachelle Doss to discuss the importance of sleep for both babies and adults, addressing common concerns and offering practical tips.

Claire, an Early Childhood Teacher and an Internationally Accredited Baby and Infant Sleep Consultant. She is a Mumma to her two son’s Alfie (nearly 4) and Luca (1.5) and a wife to her husband Jordan. She knows first-hand how stressful and overwhelming it can be trying to decipher the reasons why your baby isn’t sleeping well.

She has worked alongside children and families for 8 years in the Early Childhood sector and she is passionate about children’s development and overall well-being.

Key Points from this conversation:

• Sleep is crucial for overall health and well-being, for both adults and children.
• Sleep consultants take a holistic approach to improving sleep, considering factors like environment, feeding habits and crying cues.
• Sleep training is not about leaving your baby to cry endlessly. It can involve gentle techniques like controlled crying (gradually increasing check-ins).
• Prioritize your own sleep! Put down screens and take naps when your baby naps, even if it's just for a short while.
• Some common reasons a baby might not be sleeping well include under-tiredness, over-tiredness, and inconsistent routines.
• Not all babies are good nappers. Focus on finding a sleep schedule that works for your family.
• SIDS (Sudden Infant Death Syndrome) is a serious concern, but there are ways to reduce the risk. Safe sleep practices include placing babies on their backs on a firm mattress in a crib with a fitted sheet. Avoid loose bedding, pillows and stuffed animals.
• Co-sleeping can be safe if done with precautions, but it's not for everyone.

There's no one-size-fits-all approach to sleep. Trust your instincts and seek help from a sleep consultant if you're struggling.

If you need Claire’s services, you may connect with her through

https://www.epsleep.com.au/https://www.instagram.com/eatplaysleepconsultant/ We will have a new segment "Could ask the nutritionist or Nutritionist Hotline". I'm doing a call out if you would like any nutrition questions answered.
YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.

So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.

Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠⁠
Official IG: ⁠⁠⁠⁠⁠https://www.instagram.com/healthynothungrypodcast/⁠⁠⁠⁠⁠
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The Health Reminders That Came From Getting Gastro

In this solo episode, host Rachelle Doss reflects on the lessons she learned from being knocked down by a serious bout of gastro.

With humour and humility, she shares her thoughts on the importance of rest, simplifying life, and making space for recovery.

From the exhaustion of juggling too many tasks to the realisation that true rest is rare, Rachel discusses the benefits of slowing down. She also delves into how this illness forced her to rethink her coffee consumption, eating habits, and exercise routine, while expressing gratitude for the gift of health.

Whether you've ever been forced to stop and reflect during a rough illness or you’re just curious about how slowing down might improve your health, this episode is packed with insights and relatable moments.

• Key Takeaways:

1. Rest is Essential - Sometimes, we're forced to stop and realise we don't take enough time to truly relax.
2. Reassessing Busyness - Constantly being busy may lead to burnout. It's okay to slow down and just be.
3. The Impact of Coffee - Rach reflects on her coffee intake, realising that cutting back might improve sleep and energy level.
4. Back to Basics - Reconnection with simple, nutritious foods and the importance of easing back into exercise.
5. Letting Things Slide - It's okay to let go go of perfection. Housework and other tasks can wait when rest and recovery are the priority.
6. Gratitude for Health - Being sick served as a reminder to cherish good health and take proactive steps to maintain it.

"We weren’t put on this earth just to work and clean. We need to look after ourselves, be present for our family and friends, and appreciate the health we have."

We will have a new segment "Could ask the nutritionist or Nutritionist Hotline". I'm doing a call out if you would like any nutrition questions answered.
YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.

Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠⁠
Official IG: ⁠⁠⁠⁠https://www.instagram.com/healthynothungrypodcast/⁠⁠⁠⁠
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Coming Back from Chronic Pain with Vinnie

This episode of Healthy Not Hungry features an interview with Vinny Crispino, a former eight-time All-American D1 athlete who overcame a debilitating back injury. Vinny shares his journey of healing and recovery, emphasizing the importance of movement therapy and corrective exercises.

He discusses the challenges he faced during his recovery, including the emotional toll of chronic pain and the importance of human connection.

Vinny’s Thoughts:

• The power of movement therapy: Vinny discovered the transformative effects of movement therapy in his healing journey.
• The importance of basic movement. He emphasizes the need to focus on fundamental movement patterns before delving into more complex exercises.
• The emotional aspect of recovery: Vinny shares the emotional challenges he faced during his recovery and the importance of human connection and support.
• The role of community: He discusses the value of having a supportive community during a healing journey.

If you want to connect with Vinny for pain consultation and to avail his services. You can message him and follow his social media accounts or you can message us.

https://painacademy.net/ https://www.instagram.com/painacademy/?hl=en https://www.facebook.com/painacademy

We will have a new segment "Could ask the nutritionist or Nutritionist Hotline". I'm doing a call out if you would like any nutrition questions answered.
YOU CAN ASK any NUTRITION and WELLNESS QUESTIONS
We would love to answer them for you and have you on and help everyone else out there because I think this is the right thing.
So if you're brave enough to put it out there, it's completely anonymous. It may not just help you and give you that nutritionist knowledge for free, and help others with the same questions or issues.
Please don't forget to like and follow us here and to all of our social media accounts!
Linktree: ⁠⁠⁠https://linktr.ee/healthynothungrypodcast⁠⁠⁠
Official IG: ⁠⁠⁠https://www.instagram.com/healthynothungrypodcast/⁠⁠⁠
Official FB Page: ⁠⁠⁠https://www.facebook.com/profile.php?id=100067969951093⁠⁠⁠
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