Navigating Nourishment Podcast

By: Nourish Coaches
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  • Summary

  • In the Navigating Nourishment Podcast, Debbie and Wendy talk nutrition, tackle trends, answer niggling questions, interview thought leaders and foodies, and help you navigate the world of health.
    © 2014-2022 Nourish Coaches
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Exercise & Fitness Hygiene & Healthy Living
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Episodes
  • Thanksgiving Gameplan

    Thanksgiving Gameplan
    Nov 22 2024
    Wendy and Debbie share a Thanksgiving Gameplan to help you rethink how you come to the table this Thanksgiving. We cover fasting, detox, post indulging ideas, and finding joy at the table. Debbie 00:00 Here we are just about a week away from Thanksgiving, and we wanted to give a game plan for Thanksgiving, because people tend to have these ideas about what they're going to do in order to be able to indulge on Thanksgiving, and lots of people end up not feeling so great. You don't have to indulge. Wendy 00:21 Just the idea that you're going to over indulge is a tradition or a pattern that might be a family pattern or influence just because of the community that you celebrate with. And I think the first idea is that you don't actually have to over indulge. Debbie 00:44 Exactly. That occurred to me several years ago when I realized this is just another dinner. There just happens to be a lot more people gathered. And then I really enjoyed it, and I ate slowly, and I didn't over indulge, and it was so much more enjoyable. I tasted the food and it was wonderful. And ever since then, I've been enjoying my Thanksgiving dinner so much more in the past several years because of that. Wendy 01:09 Coming to the table mindful can be a game changer for people. So number one, you don't have to indulge. Debbie 01:22 Yes, you don't have to fill up your plate. Maybe with small amounts, and if you want to add a little bit more, do that. This year doesn't have to be a huge, over indulgent feast. Don’t skimp on eating that morning. So another thing I know people do, and I probably did this years ago, is I would skimp on eating the day before and again earlier part of the day on Thanksgiving to save space for the meal. Wendy 01:57 But what happened when you “saved space?” How, how did you feel coming to the table? Debbie 02:02 Well, then you're coming to the table starving, right? And that never works out well. Wendy 02:10 It's not a recipe for wise decision making when it comes to our choices of food? Debbie 02:15 Just like it's not a good idea to go to this food market starving. You end up spending a lot more money. Wendy 02:21 We make fun of this word hangry, right? Hungry + angry, but that's the truth. And if you're in a social situation and you're hangry, tensions are high. So just don't skip on your breakfast. Don't skip meals the day before. Just eat normally and feel good going to the event. Feel good and well nourished when you come to the table already. Debbie 02:47 And that will almost guarantee that you won't overeat. If you're mindful the day of, you won't be so starving that you'll just be shoving things in your mouth. You don't want to come to the table super hungry. You want to come to the table ready for a meal, not hangry. That's not a good place, right? Connect with Nature Wendy 03:05 This is a quick podcast, but a couple more ideas. Plan on going for a walk after your meal with or without your family. Go out into nature and get super connected with the outdoors, if that's a possibility for you, because that can help with your digestion. Debbie 03:32 Absolutely good for your digestion. That was sort of a normal thing for humans to do for so many years. So get up and go walking, and maybe you won't feel that coma tired that a lot of people feel after Thanksgiving. Enjoy and savor. Let go of guilt. Wendy 03:52 I think Thanksgiving can be a time of special foods, and maybe we eat a little bit more rich foods. Maybe we do actually have more dessert and options on the table. So we're not saying don't have fun with all that. We say, go all in and enjoy the cranberry sauce or the extra stuffing, and enjoy every bite. Really savor the time at the table with people, and maybe you could even spark up some interesting conversations and have that feed you at the same ti...
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    8 mins
  • One Leaf, One Moment: A Path to Peace

    One Leaf, One Moment: A Path to Peace
    Nov 15 2024
    In this Navigating Nourishment Podcast, Wendy and Debbie discuss the poem "Not the End of the World" by Jeff Foster, emphasizing the importance of presence and mindfulness. They reflect on how paying attention to small, everyday moments, like finding a beautiful leaf, can reveal hidden beauty and ground us. They highlight the therapeutic benefits of nature, noting that being present in nature can alleviate anxiety and depression. They stress the value of intentional practice in staying grounded and suggest that fully observing and appreciating nature's details can provide deeper healing than mere outdoor activities. They conclude by encouraging listeners to cherish moments and be more mindful and present in their lives. Poem NOT THE END OF THE WORLD It's not the end of the world. Just the end of a dream. Let your heart break today. Feel your feelings. Your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say, and know they are only new dreams trying to take root. And feel your feet on the ground. Bring attention back to the here and now. To yourself. Feel the morning sun on your face. The breath rising and falling. Hear the sounds all around you. The bird singing. The television blaring. The traffic, the chatter of children. So much here remains unchanged. So much here is familiar. Life goes on. The sense of being alive. The throb and pulse of being. Your ability to love, to hold yourself in presence. To connect with others, friends and strangers. To embrace difficult sensations. Don't abandon yourself for a chaotic world. Recommit to your path today with even greater ferocity. Nothing is so bad when you stay close to the place where you are. Nothing is so bad when you touch your own power. Presence itself. - Jeff Foster Post recording, Debbie read Gretchen Rubin’s 5 List and it had two references that resonate with this podcast: The other day, I saw a spider web lit up by the sunlight, and I was struck again by how easy it is to overlook the beauty of the world. I remind myself: I admire nature, and I am also nature. I resent traffic, and I am also traffic. The leaf pictures are from Debbie's walks. The painting of the leaf is by Wendy. TRANSCRIPTION edited for readability Finding Beauty in the Mundane Wendy 00:00 We found this poem recently, a friend of ours posted this poem, and it landed so beautifully for both of us, we wanted to share it with our listeners. “Not the End of The World" by Jeff Foster It's not the end of the world, just the end of a dream. Let your heart break today. Feel your feelings, your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say and know they are only new dreams trying to take root and feel your feet on the ground. Bring attention back to the here and now, to yourself. Feel the morning sun on your face, the breath rising and falling. Hear the sounds all around you, the birds singing, the television blaring, the traffic, the chatter of children. So much here remains unchanged. So much here is familiar. Life goes on. The sense of being alive, the throb and pulse of being your ability to love, to hold yourself in presence, to connect with others, friends and strangers to embrace difficult sensations. Don't abandon yourself for a chaotic world. Recommit to your path today with even greater ferocity. Nothing is so bad when you stay close to the place where you are. Nothing is so bad when you touch your own power, presence itself. Debbie 01:48 It's so beautiful. It wraps it all up so beautifully. Wendy 01:55 It really does. It's something to print and read often. This whole idea of presence can only be done with practice, intentional practice, it takes an awareness that really helps us become more grounded. Just recently, I was on a walk with Dana and a friend of ours.
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    13 mins
  • Looking Great for My Daughter’s Wedding

    Looking Great for My Daughter’s Wedding
    Oct 20 2024
    On this episode of Navigating Nourishment, Wendy and Debbie dive into the pressure many people feel to look great for major life events, like a daughter's wedding. Rather than focusing solely on appearance, they emphasize the value of feeling strong, energized, and confident. Together, they challenge the pitfalls of diet culture, which often prioritizes looks over genuine health. Instead, they advocate for sustainable lifestyle changes—like nourishing the body with whole foods, staying active, and getting quality sleep. Sharing inspiring client stories, Wendy and Debbie showcase the lasting benefits of these habits, reminding listeners that true wellness is about feeling great from the inside out, not just achieving short-term results. TRANSCRIPT edited for readability Wendy 00:05 One of our clients recently came to us and said, Oh my gosh, my daughter's getting married, and I've got to look my best for this wedding. All the family is coming to town. What should I do? Debbie 00:16 She had a year to plan and wanted to look fabulous for her daughter's wedding. Wendy 00:24 And it's so exciting, right? Weddings, and to look our best when all eyes are on you because you're the mother of the bride, and you want to shine. Debbie 00:37 Yeah, of course, you want to shine for your own wedding and then when it's your kids, it's like, your second chance to shine. So that's what we want to talk about today, on Navigating Nourishment. Wendy 00:49 Welcome. I'm Wendy Debbie 00:50 I'm Debbie, and this motivated us to talk about this, because I think both of us have known people in our families or our friends or clients who have been motivated by an event and decided, oh, this event is coming up, my reunion, this wedding, this vacation, whatever it is, and I really want to look good. I'm going to take off 15 pounds… Wendy 01:16 And this goes to one of our taglines. How do you want to look, feel and perform? And we're talking about the 'look' part in our society. We are really heavily concentrated on how we look, and there's nothing wrong with that. We all want to look good and don't want to take that away from anyone. That's part of the tagline. So, of course, we want to look good too. We represent health and wellness so we show up to play the part of a health and wellness coach absolutely. But it's leaving out the part about feeling your best and performing your best, and that's the gap we see in the diet culture. And to unpack that just a little bit - we want to help people question the motivation behind looking good, what it looks like, how you do it, and ultimately: Is this concept a temporary concept or a concept for life? People often sacrifice their well-being for temporary weight loss Debbie 02:18 We are tapping this in the age of those quick weight loss drugs that people are taking that make you lose your appetite, and so people are dropping weight. And I don't want to shame anybody. I don't want anybody to feel that we're saying that's not the right way to go. However, let's talk about the habits that go along with that, with any kind of weight loss or motivation to look good, it can be an opportunity to have that motivation to do things that really nourish you, as opposed to starving yourself and not nourishing yourself on purpose, so that you can take off the weight and look good and inside not really feel great at all, because you're sacrificing and you're depriving yourself of nourishment just for the sake of fitting into that dress or that suit. Aligning goals with personal well-being and feeling good inside Wendy 03:16 Or you're skipping social events, or you're beating yourself up at the gym and sweating it all off and not nourishing yourself while you're sweating, right? There are so many ways that we can look good and do it in a sustainable way that's so nourishing and gives us what do I want t...
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    11 mins

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