Nourished to Bloom⏐Christ Centered Intuitive Eating, Food Freedom & Body Confidence for Catholic & Christian Moms
Are you tired of the endless struggle with diets, body image, and the overwhelming noise surrounding health and nutrition? As a busy mom, finding balance amidst the chaos of daily life can feel like an impossible task. But what if there was a way to reclaim your health and well-being without the stress and guilt? Welcome to the Nourished to Bloom podcast, where faith meets health and wellness. I'm Kara Trochta, your host, a Registered Dietitian, and Certified Catholic Coach. Join me on a journey of transformation as we explore the intersection of faith and holistic wellness. Embracing a New Approach: In a culture consumed by fad diets and unrealistic beauty standards, it's easy to lose sight of what truly matters. But here's the truth: You are fearfully and wonderfully made, and your worth is not defined by the number on the scale or the size of your jeans. God created you with a unique purpose and mission, and it's time to embrace your true identity. The Nourished to Bloom Promise: At Nourished to Bloom, we believe in a Christ-centered approach to wellness—one that nourishes the mind, body, and soul. Through the transformative power of intuitive eating, self-care, and embracing our bodies as temples of the Holy Spirit, we can experience true healing and freedom. Topics We'll Explore: With each episode, we'll dive into a range of topics designed to empower you on your journey to wellness: 🍽️ Intuitive Eating: Learning to trust your body's wisdom and cues. 👸🏻 Self-Care: Prioritizing your well-being and nurturing your soul. 💃🏻 Body Image: Embracing body acceptance and fostering self-love. 🍦 Emotional Eating: Understanding and managing emotional triggers. 🏃🏻♀️ Movement & Exercise: Finding joy and vitality in movement. 🍉 Nutrition & Healthy Eating: Cultivating a balanced and sustainable approach to nutrition. 🍛 Meal Planning: Simplifying meal prep and nourishing your family. 👩👧👦 Raising Healthy Eaters: Instilling positive food habits in your children. 🤔 Creating Mindset Shifts: Overcoming limiting beliefs and embracing growth. 💖 Embrace Your Worth: Embrace your inherent dignity and worth, rooted in God's love, as we discover the purpose you were created fo. Your Path to Wellness: Together, we'll break free from the cycle of fear, guilt, and shame surrounding food and body image. By aligning our lives with God's truth and wisdom, we can experience true freedom and fulfillment. As St. Catherine of Siena famously said, "Be who God meant you to be and you will set the world on fire." Join Our Community: If you're ready to nourish your body, feed your soul, and bloom into the best version of yourself, then you're in the right place. Subscribe to the Nourished to Bloom podcast and embark on a journey of faith-centered wellness. Together, let's embrace the sacred invitation to thrive. Thank you for joining us on this journey of transformation and growth. May you find inspiration, encouragement, and practical tools to support you on your path to wellness. Remember, you were made to bloom—to come into full beauty and health in order to bear good fruit for the Lord with your life. Welcome to Nourished to Bloom, where every day is a sacred invitation to thrive. Check the Show Notes for featured resources: Join the Nourished to Bloom Online Community: community.karatrochta.com Connect with Me: Instagram @karatrochta
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Ep. 65 Come, Holy Spirit: Here’s the Spiritual Shortcut You’ve Been Missing
06/03/2025
Ep. 65 Come, Holy Spirit: Here’s the Spiritual Shortcut You’ve Been Missing
Ever feel like you're trying to do all the things—show up for your people, take care of yourself, live your purpose—but deep down, you’re just tired… or unsure if you're even doing it “right”? You’re not alone—and this episode is here to remind you that you were never meant to do this alone. 💛 This week on Nourished to Bloom, we’re kicking off our brand-new Summer with the Holy Spirit series with an invitation: Come, Holy Spirit. We’re talking about what it really means to receive the Holy Spirit as your divine helper, guide, and strength—especially in the thick of everyday life and motherhood. Because let’s be honest: the spiritual journey isn’t always easy. We wrestle with comparison, doubt, fear, food guilt, insecurity… and sometimes we wonder, Am I even equipped for this mission? But here’s the truth: God doesn’t send us into battle without armor. Through the gifts of the Holy Spirit, we receive supernatural tools that sustain, nourish, and empower us—right where we are. 💡 In this powerful, Spirit-filled episode, you’ll hear: 🌱 A beautiful garden metaphor Discover how the gifts of the Holy Spirit are like sunlight, water, and nourishment that grow virtue in our hearts—and bear the fruits of love, peace, patience, and joy. 🛡️ How the Holy Spirit equips you for the daily battles Comparison. Fear. Jealousy. Overwhelm. You are not without help—these gifts are your combat training and battle plan. 💬 The Pentecost story—through a personal lens What happened in that upper room still speaks to us today. Hear how God communicates uniquely to each of us, through the "language" of our personal gifts, callings, and mission. ✨ A reminder you were made to thrive Jesus didn’t just come to redeem us—He showed us how to live. And when He ascended, He didn’t leave us alone. He gave us the Holy Spirit so we could continue the mission, fully equipped, never abandoned. 🎧 Ready for a grace-filled reset? Press play on Ep. 65: Come, Holy Spirit — Here’s the Spiritual Shortcut You’ve Been Missing and let this be your permission slip to stop striving in your own strength and start living in step with the Spirit. This summer, let’s thrive—not just survive—by walking with the One who empowers us to bloom. 🌸 💌 Know a friend who’s feeling worn out or spiritually stuck? Text this episode to her, or screenshot and share it to your stories. Let’s spread the good news that we are never alone—and never without help. 💫
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Ep. 64: Your Summer Body Image Pep Talk: Faith, Freedom & Swimsuit Season
05/27/2025
Ep. 64: Your Summer Body Image Pep Talk: Faith, Freedom & Swimsuit Season
Hey friend 👋 Have you ever stood in a fitting room, tugging at jeans that suddenly don’t fit, and thought: What happened to my body? Or maybe you’ve spent the summer eyeing the pool, but that uncomfortable feeling in your own skin keeps you covered up on the sidelines? You are SO not alone—and this episode is for you. 💛 This week on Nourished to Bloom, I’m sharing a raw, no-script-needed conversation about the very real struggle of body image during the summer. ☀️ From the frustration of swimsuit shopping to feeling off when routines (and your favorite foods) go out the window, we’re digging into why this season can be extra tough—and how we can face it with truth, compassion, and faith. And let me be clear: I'm not selling the myth that intuitive eating or faith magically erase every negative thought. Even as a registered dietitian and Catholic coach, I still have hard days. But what I’ve learned? You don’t have to “fix” your body—you just need the right tools, mindset shifts, and a whole lot of grace. 🌻 💡 What’s inside this honest, heartfelt episode: 👙 Kara’s behind-the-scenes body image story Real talk from the dressing room, the scale, the poolside, and the mental tug-of-war that summer often brings. 👚 “It’s not your body, it’s probably the clothes” Let’s talk about how inconsistent sizing and tight fits can spiral our thoughts—and how to choose comfort and confidence instead. 🌊 Body image + pool days Even when you don’t feel 100%, you can still make meaningful memories with your kids—and feel good doing it. 🤸♀️ The impact of summer chaos Less structure, more social pressure, and changes in eating/movement routines all add up. Here’s how to reset without shame. 📏 Why I stopped weighing myself Choosing not to check the scale is one way I protect my mental peace—and it might be something to consider for you too. 🧠 Curiosity over criticism That discomfort you feel? It’s a cue—not a character flaw. Get curious about what’s really behind the thoughts, and invite God into the conversation. 🙏 Your worth is not up for debate You are not a size. You are not a number. You are not the sum of your most uncomfortable days. You are wholly loved, intentionally made, and deeply worthy—exactly as you are. 📣 Ready for your summer body image breakthrough? Take this as your permission slip to opt out of comparison and choose comfort, joy, and truth instead. Whether you’re on a beach, in your backyard, or standing in that dressing room again—God meets you there. And He’s not measuring your waistline. 💕 🎧 Press play on Ep. 64: Your Summer Body Image Pep Talk, and let’s bloom through summer—one grace-filled step at a time.
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Ep. 63 Your Summer Self-Care Plan: Creating Holy Habits for a Joy-Filled Summer
05/20/2025
Ep. 63 Your Summer Self-Care Plan: Creating Holy Habits for a Joy-Filled Summer
Ever reach the end of summer feeling like you spent every ounce of energy making magic for everyone else—only to realize you’re running on empty? Let’s be honest—between the never-ending snacks, extra meals, and all the summer activities, it’s easy to get lost in “doing” for everyone else and feel completely depleted by mid-June. If you’re craving a summer that feels memorable for your kids, but also joyful (and sane!) for YOU, this episode is your permission slip to make self care an essential—not a luxury. In this final episode of the Joy-Filled Summer series, discover how to make real, Christ-centered self-care a priority during the hustle and heat of summer. Not the bubble bath, beach-walk-at-sunset kind of self-care (although—yes please!), but the kind that reminds you: you are just as worthy of nourishment, rest, and grace as your family. Here’s what this episode unpacks: 🍽️ Consistent Fueling — Eating enough, regularly. Not skipping meals until you’re hangry, but caring for your body with intention—even when you’re the one making everyone else’s snacks. 🕺 Joyful Movement — Ditching the all-or-nothing mindset. A walk, a stretch, a dance party—movement that energizes rather than drains. 🍦 Boredom Eating with Grace — Getting curious (not critical) about those snack cravings, and learning to meet emotional needs with compassion. ❤️ Emotional Self-Care — Checking in with your own needs, not just the to-do list. Giving yourself permission to pause. 🙏 Spiritual Nourishment — Anchoring the day with prayer, worship, or scripture—even in small, sacred moments—because your soul needs care too. And here’s the reminder that hits home: even Jesus stepped away to rest, refuel, and pray. Not for luxury—but to fulfill His calling. If He needed soul care in His human body, so do you. 🎁 Download the FREE Summer Self-Care Planning Sheet (plus the Summer Planning Pyramid!) to help you put it all into practice: 👉 You are the steady wheel that keeps summer rolling—and when you're well-nourished, your whole family benefits. Next Steps: 📥 Grab your FREE Summer Planning Printables → 🎧 Listen to the full Joy-Filled Summer Series: 📲 Share this episode with a friend who needs a reminder that she matters too 💛 Join the community + explore more resources: 📸 Follow on Instagram:
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Ep. 62 The Summer Planning Pyramid: The Tool You Need to Build a Joy-filled Summer From the Ground Up
05/13/2025
Ep. 62 The Summer Planning Pyramid: The Tool You Need to Build a Joy-filled Summer From the Ground Up
🌞 Feeling overwhelmed by your summer calendar before the season even begins? You’re not alone! This week on the Nourished to Bloom podcast, I shared ways to approach summer planning with intention—so it’s joyful, not stressful. Rather than filling up every moment or just winging it, I introduced the Summer Planning Pyramid—a practical framework designed to help parents (and especially moms) prioritize what really matters so the whole family enjoys a meaningful, memorable summer. Here are 3 key takeaways from the episode for busy parents & caregivers: ✨ Start with Intention: Anchor your summer around a single “vibe” or emotion (like peace, connection, or adventure) and define your top 3 values. This foundation will guide every choice you make. 🔑 Identify Your Essentials: Establish non-negotiables and supportive routines—like consistent mealtimes, a reasonable bedtime, or a quiet day at home each week. These are the scaffolding that hold everything together. 🎉 Sprinkle in the Fun: Save space at the top for the exciting extras—the bucket list ideas, spontaneous trips, and creative activities. Let these moments add delight, instead of pressure. 📣 Ready to try it? I made you a FREE Summer Planning Pyramid worksheet! Just go to , enter your email, and get instant access. Spend just 15 minutes filling it out, and you’ll save yourself so much stress all summer long. So, if you’re tired of chasing the “picture perfect” summer, and you’re ready for a real, rooted, joy-filled experience with your family—this is your next step. Plan less, connect more. Let’s build a summer that nourishes you and helps you bloom! Next Steps: Download your FREE Summer Planning Pyramid: Share this episode with a fellow mom or friend who needs a dose of freedom this summer! Stick your filled-out pyramid on the fridge, talk it through as a family, or even let your kids fill one out themselves for an extra boost of intentional togetherness.
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Episode 61: What’s Your Summer Vibe? – Creating A Vision for a Joy-Filled Season
05/06/2025
Episode 61: What’s Your Summer Vibe? – Creating A Vision for a Joy-Filled Season
Have you ever reached the end of summer and thought, Wait… did we actually enjoy any of that? Or did we just race from one thing to the next, barely catching a breath? Yeah, me too. If your calendar is already filling up with end-of-year parties, graduations, and a never-ending to-do list—and you're feeling that familiar overwhelm bubbling up—you are absolutely in the right place. This week on the Nourished to Bloom Podcast, we’re kicking off a brand new summer series all about crafting a season that nourishes your soul—not just your schedule. In this first episode, Kara Trochta invites you to hit the pause button and ask a radically different question: What do you want this summer to feel like? Not what Pinterest says, not what your neighbor is planning, not what the summer camp brochures promise. YOUR summer. Your family. Your vibe. Here’s a glimpse of what you’ll hear in Episode 61: 🌞 Kara’s own childhood memories of magical, imperfect summers—from fort-building to cousin chaos—and how those simple moments stuck the most 💡 How to create a realistic summer vision grounded in being, not just doing 📔 A simple yet powerful journaling prompt to help you define your summer’s vibe: What’s your ONE word? What three things matter most? And what are you saying NO to this year? 🙏 Why giving yourself permission to slow down (and even get a little bored!) could be the greatest gift you give your kids—and yourself This isn’t about chasing a Pinterest-perfect summer. It’s about being present, letting go of pressure, and choosing joy on purpose. And it all starts with a clear, grace-filled vision. Ready for your challenge? Take ten minutes this week to journal, pray, or simply reflect on what you want your summer to feel like—not just what it should look like. Choose your word. Let it anchor you as the school year winds down and the season shifts. ✨ If this episode encouraged you, would you pass it on to a fellow mama who could use a breath of fresh air heading into summer? Share the podcast with a friend, and let’s start a ripple of intentional, joy-filled summers—together.
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Ep.60 Patience with the Process: How to Transform Your Goals, Dreams & Habits
04/29/2025
Ep.60 Patience with the Process: How to Transform Your Goals, Dreams & Habits
Have you ever found yourself staring at a dream or goal and thinking, “God, why is this taking SO long? I’ve done all the ‘right’ things—why aren’t things happening already?” Lord knows, I’ve been there. Maybe you’ve planted the seed of a new habit, a business idea, or even a fresh identity after a big life change—and you’re waiting, sometimes impatiently, for that tiny seed to bloom into something beautiful. This very struggle is what we’re tackling in this week’s episode of Nourished to Bloom, “Ep.60 Having Patience With the Process.” If you’ve ever felt like you’re hustling with all your might, waiting for that breakthrough or an ounce of progress, this one’s for you.✨ Here’s the KEY🔑: There’s ALWAYS an order and process to growth—no matter how much we want to skip to the good part. 🌱 This Week on Nourished to Bloom: ✨ Why our culture’s instant gratification pressure can keep us from honoring the pace God sets for our lives 🌺 The powerful analogy of planting seeds—how patience and unseen growth are part of the harvest (Mark 4:26!) 👶 Real-life, moving examples: coaching women through “middle motherhood” and watching a dream business (yes, with llamas!) take YEARS to become reality 💬 Practical encouragement for moms navigating identity shifts, anyone struggling to build or break habits, or anyone in a season of “in between” 📖 Simple, anchoring scriptures: Galatians 6:9 (“Do not grow weary…for in due season we shall reap if we do not give up”) and Romans 8:25 (waiting in hope and perseverance) Ready to be reminded that God is ALWAYS working—even when you can’t see it? Listen to Ep.60 “Having Patience With the Process” from Nourished to Bloom. Next Steps: Check out my guest spot on the
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Ep. 59: Do It Afraid: Lessons from Women in Scripture to Help You Move Forward When Fear Tries to Hold You Back
04/22/2025
Ep. 59: Do It Afraid: Lessons from Women in Scripture to Help You Move Forward When Fear Tries to Hold You Back
Hey friends, welcome back to Nourished to Bloom! Today’s episode is inspired by a powerful message that landed in my devotional this morning: Do It Afraid. If you’ve ever felt overwhelmed, stuck in self-doubt, or just plain scared to step into something new—whether it’s recording a podcast, starting that business, or even tackling the never-ending laundry—this one’s for you. We’re taking encouragement straight from the Gospels, where the women at the tomb faced fear, confusion, and uncertainty after Jesus’s resurrection… and still chose to move forward. Their faith wasn’t perfect, but they didn’t wait for the fear to pass. They obeyed anyway—and Jesus met them right there, on the way. This episode isn’t just about big, life-changing callings. It’s about everyday courage. Saying “yes” to small acts of obedience as much as the extraordinary ones. I’m sharing 5 practical tools to help you take action—even when fear is loud: ✨ Identify your specific fear—what’s really holding you back? 🍃 Ask: What kind of good fruit might grow from leaning in? ❤️ Consider: Who are you serving—yourself, others, or God’s mission? 🚶🏼♀️ Take one small, loving step. Holiness is found in ordinary faithfulness, not in waiting for something grand. 🌷 Watch for where God is already showing up—even as you walk forward afraid. If you’re ready to turn anxious energy into holy boldness, tune in for a soul-soothing pep talk, scriptural encouragement from the stories of Mary Magdalene and Mary the mother of Jesus, and practical steps you can use today—even if you’re shaking in your shoes. 🎧 Your weekly challenge: Don’t wait for the nerves to go away. Choose one thing the Lord is nudging you toward… and do it afraid. Then, keep your eyes open for how He shows up along the way. 📣 Want to bring this spirit of boldness into your wellness journey? I’d love to help you take that next step—nerves, butterflies, and all. Book your FREE Wellness & Life Audit Session: Let’s talk about where you feel stuck and make a plan to bloom. 👉
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Ep. 58: Beyond 40 Days: The 3 Tools You Need Post-Lent for Lasting Change
04/15/2025
Ep. 58: Beyond 40 Days: The 3 Tools You Need Post-Lent for Lasting Change
Lent is coming to a close, and whether you're eagerly awaiting Easter brunch, the return of chocolate, or just cherishing the joy of the Resurrection, it’s time to reflect deeply on the transformation Lent can bring. Lent isn't just about giving something up—it's about realigning our hearts and habits to God's call. In this episode, I'm sharing three foundational tools to help you carry the fruits of Lent beyond the 40 days. These tools are designed to ensure your Lenten commitments don’t just end on Easter but evolve into lasting, life-giving changes. Key Takeaways: 🌱 Cultivating a Heart of Good Soil: How your spiritual disposition sets the stage for growth 🧠 Renewing Mindsets: Recognizing lies and reframing them with God's truth 🚫 Removing Distractions: Making room to hear God's whispers in your life 📣 To continue nourishing your journey, join our final live Q&A session this Wednesday at 1 PM Central! Whether you've participated before or it's your first time, I’ll be there to answer questions and support your Lent reflections. If you're ready to live intentionally with peace and purpose, and to let the fruits of Lent grow beyond 40 days, tune in now. Let’s journey together towards a life truly nourished by faith. Remember, beauty held is the seed, beauty shared is the flower. It’s your time to bloom! 🌸 Let’s get started! Next Steps: Join the Final Live Q&A Session: Sign up at for details and access. Connect with the Nourished to Bloom Community: Check Out the Nourished to Bloom Show Notes:
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Ep. 57 Rest Like Mary: Slowing Down in a Martha World
04/08/2025
Ep. 57 Rest Like Mary: Slowing Down in a Martha World
Hey there, do you ever feel like your life is on this perpetual roller coaster, and it's taking everything you've got just to hang on tight? With demands piling up, from your time to your energy, it feels like you're running a race you just can't win—not quite the abundant life we're promised, right? This week on the Nourished to Bloom podcast (Episode 57!), we're embracing an unexpected ally in our hectic lives: Rest. But here's the twist—rest isn't just lounging on the couch or grabbing a few extra winks. It's a sacred necessity woven into our very design by God Himself. It's not just about physical renewal; it's about refreshing your spirit, reconnecting with your purpose, and ultimately making you more productive. Here are some key takeaways: ✨ Rest as a Sacred Necessity: Discovering how rest is woven into God's design for us. It's not a luxury or a reward—it's an essential part of being human and honoring God's creation. 🙏 Practical Steps to Embrace Rest: We explore simple steps like lighting a candle and focusing on the flame, creating sacred moments of stillness and reflection. 💡 Rest Increases Productivity: Unravel the myth of constant busyness and learn how intentional rest can actually boost creativity, renew your energy, and improve problem-solving skills. 🌼 Living the Rhythm of Sabbath: Whether it's a daily pause or the traditional Sabbath, learn how to integrate moments of holy rest into your life. As we continue our Lenten journey, I invite you to fast from busyness and seek a rhythm of rest that nourishes your body and soul. Let's remember that we don't have to do it all—sometimes the most productive thing we can do is to rest with our Lord. 📣 Are you ready to reclaim rest as a sacred part of your life? Join our Lenten Q&A live sessions every Wednesday at 1 PM Central Time to explore how you can weave faith and wellness into your daily routine. This week's session is all about embracing rest! Find out more at Next Steps: Join the free Lenten Q&A live sessions every Wednesday at 1 PM Central Time: Book your FREE Wellness Audit Session at Join the 7-Day Faith-Led Wellness Challenge: www.challenge.karatrochta.com Connect on Instagram: Nourished to Bloom Community: Nourished to Bloom Show Notes:
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Ep. 56 From Comparison to Confidence: Faith-Lead Body Image Healing
04/01/2025
Ep. 56 From Comparison to Confidence: Faith-Lead Body Image Healing
Hey there! Do you ever find yourself caught in the cycle of comparing your outward appearance to others, wondering if it matches up to some elusive standard? It's easy to get lost in the waves of doubt and judgment, isn't it? 🌊 This week on the Nourished to Bloom Podcast (episode 56!), we’re digging into the topic of healing your body image. In a world shouting about appearances, this episode offers insights rooted in scripture that challenge you to see ourselves through God’s eyes. 🙏 Here's a key takeaway: It's not just about how we appear outwardly - what truly matters is the state of your soul. "Man sees the appearance, but the Lord looks into the heart.” 1 Samuel 16 This episode is all about beginning that internal transformation, shifting your perspective to one that embraces intuitive eating and celebrates your body as temples of the Holy Spirit. Have you ever paused to consider this: Could spending less time on the outside lead to a more enriched spirit on the inside? 🤔 Here's a glimpse of what awaits you in Episode 56: 📖 Unpacking meaningful scripture to transform your perspective on body image. 🌿 Exploring the "tale of two bodies" and how to see beyond physical appearances. 🙏 Prayer, fasting, and alms giving challenges to guide you through Lent with renewed focus. Final thoughts, you are a beloved creation, and your journey towards a healthy, faith-grounded self-image is one God walks with you every step of the way. This week, let's challenge ourselves to look beyond the mirror, to find the heart God sees and loves. Ready to be inspired and uplifted? 🎉 Special Celebration: This week marks the one-year anniversary of the Nourish to Bloom podcast! We are so grateful for your support and continued listening. As a celebration, please share the podcast with a friend or on social media. Next Steps: Download the Litany for Healing of Body Image: Visit for this transformative prayer. Share the Nourish to Bloom Podcast with a friend to spread the message of faith-filled wellness.
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Ep. 55 Running to God, Not Food: 5 Step Plan to Break-Free from Emotional Eating
03/25/2025
Ep. 55 Running to God, Not Food: 5 Step Plan to Break-Free from Emotional Eating
Hey friends! Welcome back to another episode of Nourish to Bloom. Do you find yourself reaching for food when life feels overwhelming? Or perhaps you've realized that emotional eating has become a default coping mechanism? Well, today's episode, "Running to God, Not Food," is designed with you in mind! We’re getting to the root of emotional eating and why it happens, but more importantly, how you can begin to shift focus from food to faith. If you’re ready to break free from this cycle, I’m you through five pivotal steps to face emotions head-on with grace and strength straight from God. Key Take Aways: 👩🏻🏫 Understanding emotional eating as a learned behavior, not a personal flaw. 📆 The role of busy, chaotic lives in driving us towards food for comfort. 🫠 The impact of diet culture on emotional eating patterns. 🕊️ Learning to view emotions as gifts and signals from God, guiding us to deeper truths and connections. 🧰 Five practical steps to move from emotional eating to a faith-driven approach: Notice your patterns and get curious about your emotions. Give yourself permission to choose eating or not, freeing you from restriction's grip. Find other ways to cope, using tools like prayer, journaling, or confiding in God. Ensure you're nourishing your body with enough food, not mistaking hunger for emotional needs. Offer yourself grace, knowing change is a journey and God walks it with you. 📣 Exciting news! We’re still ongoing with our Fasting from Diet Culture 40 Day Lenten Challenge, including live Q&A sessions on Wednesdays at 1:00 PM Central. Sign up at to join us and gain more insights on aligning your eating habits with your faith. Next Steps: **Join the Fasting from Diet Culture 40 Day Lenten Challenge: Book your FREE Faith-Focused Wellness Session at Join the Nourished to Bloom Community: Nourished to Bloom Show Notes: Connect on Instagram:
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Ep. 54 Peace on Your Plate: How to Enjoy Food Without Guilt
03/18/2025
Ep. 54 Peace on Your Plate: How to Enjoy Food Without Guilt
Have you ever felt like you're in a constant battle with certain foods—swearing them off, only to find yourself obsessing over them? You’re not alone. So many of us have been stuck in this exhausting cycle. But what if there’s a better way? In this episode of Nourished to Bloom, we’re exploring why Lent is the perfect time to make peace with food—rather than giving it up—so you can experience true freedom in your mental, physical, and spiritual life. What You’ll Learn: 🧠 The Deprivation Mindset – Why restricting certain foods actually increases cravings rather than reducing them. 📖 Scripture insights !Timothy 4:4-5: Everything God created is good. 🕊️ Three Key Freedoms of Making Peace with Food: Mental Freedom – Stop overthinking food and reclaim your energy for what truly matters. Physical Freedom – Nourish your body in a way that feels good, without extremes. Spiritual Freedom – Shift from diet rules to God-focused gratitude. 🪢 How Diet Culture Distorts Faith – Why the pursuit of "clean eating" and food restriction can subtly take our focus away from God. If you’re tired of feeling trapped by food guilt and ready for a faith-filled approach to eating, this episode is for you! 📣 Join now at lent.karatrochta.com And if you’re ready to take this journey even deeper, join us for the Fasting from Diet Culture 40-Day Lenten Challenge! This free challenge includes weekly live Q&A sessions every Wednesday at 1 PM Central, where we’ll unpack what it means to heal your relationship with food while growing in faith.
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Ep. 53 Guess Who’s Coming to Dinner? The Dinner Guest that will Transform Your Lent
03/11/2025
Ep. 53 Guess Who’s Coming to Dinner? The Dinner Guest that will Transform Your Lent
Have you ever paused to think about what it truly means to enjoy a meal—without guilt, rules, or second-guessing yourself? Especially during Lent, when you're striving to grow in faith, the whispers of diet culture can creep in: Are you sure you should eat that? This week on the Nourished to Bloom Podcast (Episode 53!), we're exploring how eating during Lent can become a sacred act of gratitude rather than a rushed, guilt-ridden experience. Imagine this: instead of viewing food as something to control, you start seeing it as a way to connect more deeply with God. That shift? It’s a game-changer. This really stuck with me—how our faith can transform eating from a stressful routine into a mindful celebration of God’s provision. It’s not just about being present at the table, but being present with God in every bite. 🌿 What You’ll Find in This Episode: 🍽️ The true essence of mindful eating and its connection to faith 🙏 How mindful eating can deepen your prayer life and help you honor your body 📖 Ecclesiastes 9:7 and the call to eat with joy and gratitude 🛑 The Lenten challenge of fasting from diet culture and embracing true nourishment 💝 Practical ways to share your meals as an act of love and connection Here’s Your Invitation: This week, I challenge you to invite Jesus to your meals—literally or metaphorically. How would your eating habits change if you approached your table as if He was sitting with you? And if you’re craving a deeper shift this Lent, Inside, you’ll get: ✨ Live weekly Q&A sessions for personalized guidance ✨ Guided exercises to explore faith-based food freedom ✨ Weekly scripture reflections to nourish your soul and mindset ✨ Small but powerful action steps to help you align your relationship with food to your faith Let’s break free from diet culture, savor food as God’s gift, and rediscover what it means to be fully nourished—body, mind, and spirit. 📣 Sign up for the FREE Lenten Challenge ! Let’s make this Lent about true transformation. I can't wait to walk this journey with you! 💜
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Ep. 52 Fasting Beyond Food: 5 Ways to Fast from Diet Culture this Lent
03/04/2025
Ep. 52 Fasting Beyond Food: 5 Ways to Fast from Diet Culture this Lent
Hey there, have you ever found yourself caught in the cycle of giving up certain foods during Lent, hoping it would bring you closer to faith (and shed some pounds), but instead you give up 2 weeks in because you just can’t stick with it? This week, on the Nourish to Bloom podcast, we starting a transformative journey that flips the script on this common Lent practice. This Lenten season we’re starting a unique challenge: Fasting From Diet Culture. Here's something that hit homes... Lent often gets intertwined with diet culture, leading many of us to view this sacred time as a dieting opportunity. Rather than growing spiritually, we find ourselves focusing on how to give up food in hopes of losing weight. But here’s a refreshing perspective — fasting from diet culture itself to create space for Jesus in our lives. Consider this – what if you could use Lent not as a diet plan, but as a chance to detach from diet culture and truly embrace spiritual transformation? Key Takeaways: 🌼 Embark on a journey to disentangle Lent from diet culture 📖 Learn how fasting from diet culture nurtures a closer relationship with God 🙌 Discover alternative ways to engage in a meaningful Lenten journey 🕊️ How embracing the true intentions of Lent can lead to lasting healing and freedom Ready to embrace a spiritual journey free from diet culture? This season, try fasting from diet culture with these alternatives: Fast from the scale—break free from seeking validation in numbers. Embrace your natural beauty by going makeup-free. Refrain from buying new clothes to practice contentment. Shift from excessive exercise to joyful movement. Take a social media break to avoid comparison traps. 📣 To kick off this transformative journey, I’m inviting you to join our 40-day Lenten Challenge: Fasting from Diet Culture! Each week on the podcast, we'll explore prayer, fasting and almsgiving through a Christ-centered intuitive eating lens. Plus, there’s a weekly Zoom session where we dive deeper with guided exercises and scripture reflections. Don't miss it! So if you're looking to truly heal your relationship with food and make space for genuine spiritual growth this Lent, tune in and join us on this journey. Let’s focus on fasting from the distractions of diet culture and feast on God’s abundant grace. Next Steps: **Join the 40-Day Lenten Challenge starting now:
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Ep. 51 Building Body Confident Kids: How to Raise an Intuitive Eater, Part 4
02/25/2025
Ep. 51 Building Body Confident Kids: How to Raise an Intuitive Eater, Part 4
Hey there, beautiful souls! Welcome back to another episode of Nourished to Bloom. Today, we're diving deep into the heart of fostering self-love in the next generation with Ep. 51: Building Body Confident Kids: How to Raise an Intuitive Eater, Part 4. Have you ever wondered how you can empower your children to grow up with confidence, seeing their bodies as the amazing creations they are? This episode is packed with insights on building a healthy body image and nurturing intuitive eating habits from a place rooted in faith. Here's one experience that really stood out... My preteen daughter asked me out of the blue if a shirt made her look fat. It was a defining moment, where I realized the critical weight of our words and actions on our children’s self-perception. Can you recall a time when your child mirrored self-doubt they might have observed? 💡 Imagine creating an environment at home where self-love and body positivity are the norm, not the exception. By addressing their feelings openly, you can help lay a lifelong foundation of confidence and acceptance. The Key: Through fostering open dialogues about body image and lifting them with God’s truth based on character rather than appearance, we empower children to recognize their inherent worth. Here's a sneak peek at what you can expect from Episode 51 👀: 🧠 Insights into how diet mentality affects body image and parenting 👧 Tips on raising body-confident girls, ensuring they view themselves beyond societal beauty standards 👦 How boys can also face body image pressures and what we can do to support them 📅 Age-specific strategies for reinforcing positive body image from toddlers through young adulthood 🙏 Integrating faith to ground self-worth beyond physical appearance Whether your kids are just learning to walk or figuring out life in high school, this episode is your guide to being their unwavering support system in creating a positive self-image. Next Steps: Share this episode with another parent needing encouragement! Join the Faith-Led Wellness Coaching Program - A 10-Week Christ-Centered Journey to Heal Your Relationship with Food & Your Body. Learn more and register at Book your FREE Wellness Audit Session: Connect on Instagram:
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Ep. 50 Nourishing Picky Eaters with Sarah Derry, RD: How to Raise an Intuitive Eater, Part 3
02/18/2025
Ep. 50 Nourishing Picky Eaters with Sarah Derry, RD: How to Raise an Intuitive Eater, Part 3
Hey friends! Welcome back to another episode of Nourished to Bloom. Today, we've got a special treat—our very first guest on the podcast in celebration of our 50th episode, and we're diving into a topic every parent grapples with—how to handle picky eaters and raise an intuitive eater. Trust me, you're going to love the insights from this conversation! In this episode, I sit down with Sarah Derry, a fellow registered dietitian, to share some practical strategies and heartening truths about managing picky eating in your household. Let’s turn those mealtime battles into a nurturing experience that aligns with your faith-filled approach to wellness. 🌟 Here's the key takeaway: It's all about patience, trust, and meeting your child where they are, both emotionally and developmentally. Think about it for a moment – what if we approached mealtime with the curiosity of a child? What if, instead of fearing the mess or the refusal, we celebrated each small step like the triumph it is? Here's a sneak peek of the latest episode: 👶 Understanding the typical timeline for picky eating phases 💪 Strategies to support children across different ages: toddler years, school-age kids, and teenagers 👂 The importance of listening and responding to your child's individual eating challenges 👩👧👦 Building a trusting relationship around food and mealtimes This week, let's try to add a sprinkle of joy to one meal. Perhaps a fun game or a food experiment – let’s turn mealtime into a moment of connection and exploration. Next Steps: Share the podcast! Celebrate with me by sharing this episode with a friend who might need some support on their parenting journey. Thank you for being part of our community and here's to the next 50 episodes of growth and transformation together! Connect with Sarah Derry, RD, Nourished Village Nutrition! On Instagram: @nourishing.picky.eaters Visit her website: Book your FREE Wellness Audit Session: Connect on Instagram:
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Ep. 49 Nutrition by Addition: How to Raise an Inuitive Eater, Part 2
02/11/2025
Ep. 49 Nutrition by Addition: How to Raise an Inuitive Eater, Part 2
Hey there friends! Welcome back to another episode of Nourish to Bloom. So delighted to have you here as we continue our series: How to Raise an Intuitive Eater! In this episode, we're taking on a more hands-on approach with two powerful strategies that you can easily implement at home to foster healthy eating habits in your kids without falling into the restrictive traps diet culture often sets. Key Takeaways: 🥗 Discover the power of “Nutrition by Addition” – how asking “What can I add?” transforms mealtime into a balanced and fulfilling experience. 🍭 Dive deep into the concept of serving dessert with dinner – yes, really! – and how it neutralizes the ‘magic’ of sweets. 💬 Learn about shifting your family’s food narrative away from performance and towards fulfillment and faith. ✨ Unwrap the gift of intuitive eating, perfectly aligned with honoring God's creation and love for our bodies. ✨ And remember, the journey to raising intuitive eaters is about encouraging balance, trust, and joy at every meal! 📣 I’d love to hear from you! Have you tried these strategies at home? What challenges or successes have you faced? Share your experiences with me on Instagram or email me at [email protected]. And don’t forget to spread the word by sharing this episode with a friend who might benefit from incorporating an intuitive eating approach with their kids. Remember, nurturing your family’s health is more than just about what's on the plate. It's about staying nourished, joyful, and faithful to God’s abundant plan for us all. Beauty held is the seed, beauty shared is the flower. It's your time to bloom! 🌺 Next Steps: Send me an e-mail: [email protected] Join the Faith-Led Wellness Coaching Program - A 10-Week Christ-Centered Journey to Heal Your Relationship with Food & Your Body. Learn more and register at Book your FREE Wellness Audit Session: Connect on Instagram:
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Ep. 48 Stop the Food Fight! How to Raise an Intuitive Eater, Part 1
02/04/2025
Ep. 48 Stop the Food Fight! How to Raise an Intuitive Eater, Part 1
🌟 Exciting New Series Alert! 🌟 Hey there, ever feel like you're caught in a daily struggle over meals and snacks with your kids? You want the best for them, a life free from the food battles you knew, but it seems like every dinnertime turns into a skirmish over greens and grains. This week on Nourished to Bloom, we’re exploring these very struggles with our first installment of "How to Raise an Intuitive Eater." As a mom raising three young children, I've seen firsthand how our well-meaning attempts to steer kids towards “healthy eating” can backfire, creating more stress than health. Here's a nugget from this week that truly struck a chord... Our typical approach—limiting sweets and emphasizing "healthy" choices—might be setting our kids up for the same dieting traps we've wrestled with. In trying to protect them, we might inadvertently be passing down our tangled food legacies. Think about it. Have you ever restricted a treat with the hope of nurturing good habits, only to have your child fixate on the very thing you’ve withheld? 🍬 Instead of a sugar ban, envision a world where your child naturally reaches for an apple and finds equal joy in a slice of cake, without a side of guilt. This episode is all about reexamining our roles and fostering an environment that lets the natural intuitive eater in each child—and in ourselves—flourish. What You'll Find This Week on Nourished to Bloom: 🍎 The truth about diet culture’s hidden influence on our parenting. 🤗 How embracing intuitive eating can transform family mealtimes 💪 Why healing your relationship with food is the first step in raising an intuitive eater 🌈 Practical strategies to implement intuitive eating practices in your home This series aims to offer parents the tools to support intuitive eating habits in their families, promoting lifelong health and happiness. 🌿 Your journey to a peaceful family mealtime starts here. If you have any specific questions or topics you'd like us to cover in the upcoming episodes, send and email to and I’ll be sure to answer it! Your question may be just what someone else needs to hear!
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Ep. 47 Overcoming Perfectionism: Breaking Free from an All-or-Nothing Mindset
01/28/2025
Ep. 47 Overcoming Perfectionism: Breaking Free from an All-or-Nothing Mindset
Have you ever fallen into the trap of that all-or-nothing mindset where you feel if you can't do something perfectly, then why even try? Today’s episode is all about embracing a healthier, more compassionate approach I like to call the "For The Most Part" mentality. Here's a sneak peek at what you can expect to hear inside Episode 47 of the Nourished to Bloom Podcast 👀: 🌟 How to break free from the all-or-nothing mindset 🤗 The importance of celebrating small, everyday victories 🙏 Integrating faith and consistency for long-term wellness 🏃 Embracing grace and compassion in your journey 💪 Practical steps to cultivate the "for the most part" mindset in your daily life This week, let's challenge ourselves to adopt the "for the most part" mentality, embrace consistency, and show ourselves some grace. Remember – you GOT THIS! Ready to dive deeper? Don’t miss our upcoming Goal Setting with God workshop on Wednesday, February 5th. This workshop is part of our Bloom in Motherhood membership, focusing on Christ-centered living. To learn more and register, visit and scroll to Bloom in Motherhood Membership. Remember, beauty held is the seed, beauty shared is the flower. It is your time to bloom! 🌸 Let’s get started. Next Steps: Register for the Goal Setting with God workshop: Follow Kara on Instagram:
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Ep. 46 From Goals to God’s Plans: Scripture to Keep You Motivated
01/21/2025
Ep. 46 From Goals to God’s Plans: Scripture to Keep You Motivated
Hey there, do you ever feel like you're running on empty trying to juggle so much in your life? Balancing dreams, goals, work, family, and faith – and wondering how you'll ever do it all? This week on the Nourished to Bloom podcast we're reflecting on scripture and saint quotes that keep us motivated and remind us that we are enough for God's plan. So, if you've ever felt overwhelmed by your goals or wondered how to align your dreams with God's will, this episode is for you! Let me tell you, it's an episode packed with so much inspiration and spiritual sustenance, you're gonna feel like you just had a refreshing soul retreat. We start by reflecting on John 2:1-12, the wedding feast at Cana. It’s a story most of us have heard before, but it's a profound reminder of how Jesus turns the simple into the extraordinary. Those servants filling stone jars with water had no idea they were part of a miraculous transformation, just by being obedient. Are you filling your "water jar" to the brim, despite not knowing what lies ahead? 💬 Here are some key highlights from this episode: 📖 Ephesians 2:10 – You are God’s handiwork, created for good works. He's had a plan for you from the very beginning, and you are more than prepared for what He has in store. 💡 Transformation and Consistency – Just like water turning into wine, the small, consistent acts of faith and obedience in your life are building towards something magnificent over time. 🕯️ Psalm 119:105 – God’s word is a light for our path. Even if we only see one step at a time, He has the full map and will guide us. 👑 Esther 4:14 – Perhaps this is the moment for which you were created. You are here for a divine purpose, perfectly placed in God’s timeline. This week, I challenge you to reflect on how you can consistently show up in those small, everyday moments with faith and love. It might feel like you're just filling a jar with water, but remember – it’s the simple obedience that leads to God's abundance. 📣 And guess what? I'm inviting you to join the Bloom in Motherhood Membership. It's a space for Christian moms to grow, connect, and thrive as you embrace your unique season of motherhood with clarity and confidence. And we’re kicking it off with the 🎯 Goal Setting with God Workshop on February 5! Join us and let’s align your goals with God’s purpose and set you on a path of growth and transformation. So, if you're ready to nourish your soul, embrace your God-given purpose, and blossom into the person you were created to be, tune in now. Let's walk this journey together! Remember, beauty held is the seed, beauty shared is the flower. It’s your time to bloom! 🌸 Let’s get started! Next Steps: Join the Bloom and Motherhood Membership:
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Ep. 45: The Five Qualities of Effective, God-Centered Goal Setting
01/14/2025
Ep. 45: The Five Qualities of Effective, God-Centered Goal Setting
Hey there, have you ever set a New Year's resolution, felt super pumped, only to abandon it by mid-January? Like, you start with this blazing fire of motivation, but somewhere along the line, it fizzles out, and you’re left wondering what went wrong? This week on Nourished to Bloom, we're tackling this head-on with Ep. 45: The Five Qualities of Effective, God-Centered Goal Setting. Right in line with National Quitters Day—which tragically marks when many people abandon their resolutions—we’ll discuss how we can craft goals that we actually stick to, using a Christ-centered approach. In this episode, we’ll challenge the well-known SMART goals (Specific, Measurable, Achievable, Relevant, Time-based) concept. While these elements are all about self-reliance, we’re flipping the script by introducing five Christ-centered goal qualities. These five elements encourage us to invite God into our goal-setting journey. Think about it – when was the last time you set a goal with a strong desire, understood a clear why behind it, embraced uncertainties with open arms, and truly surrendered the outcome to God’s will? ✨ Key Takeaways: 🙏 Present your desires to God and trust His plan. 🌟 Grow in virtue and deepen your relationship with Him. 💡 Discover your “why” to stay anchored and motivated. 🌈 Embrace discomfort as a path to growth. 🕊️ Surrender your goals to God’s timing and success. 🎯 Ready to take your goal-setting to the next level? Join us for the Goal Setting with God Workshop on February 5! Let’s align your goals with God’s purpose and set you on a path of growth and transformation. 💕✨ or visit www.karatrochta.com/goals This workshop kicks off our brand new membership—Bloom in Middle Motherhood Membership. It’s a membership for all moms who find them selves in transition, asking the hard questions about who they are and what’s their purpose. This membership features monthly workshops coupled with weekly coaching sessions to help you gain clarity and confidence on what’s next for you, while also helping you focus on your health and wellness so you can bloom in this next chapter!
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Ep. 44 Letting Jesus Find You in the New Year
01/07/2025
Ep. 44 Letting Jesus Find You in the New Year
Hey friend, have you ever started the New Year with grand goals only to feel doubt and confusion creeping in just a week later? You’re not alone. Many of us set those lofty New Year's resolutions and quickly find ourselves wondering, "Can I really do this?" This week on the Nourish to Bloom Podcast (episode 44, just saying!), I delved into a transformative perspective that might just shift the way you approach your goals. Spoiler alert: It’s all about letting Jesus find you, even in those messy, doubt-filled moments. Here's the thing that stood out to me the most... I explored Heather Kim’s Advent devotional, Encountering Emmanuel, and her unique take on the Parable of the Lost Sheep. Instead of just thinking about the lost sheep as a wayward soul, she invites us to consider those lost parts within ourselves – parts that need Jesus's healing touch. Think about it – what if those parts of you that feel distant or doubting are just areas that haven’t yet encountered the Lord’s full love? Here's a sneak peek at what you can expect to hear inside Episode 44 of the Nourish to Bloom Podcast 👀: 🌟 A new interpretation of the Parable of the Lost Sheep through Heather Kim’s Advent devotional 🐑 Maybe it’s your fear of failure, or the comparison game you play, or even a hidden dream you’re scared to pursue. 🗺 How to identify parts of your life that feel distant from the Lord’s love and bring them into His fold 🙏 Practical steps to invite Jesus into the hidden or fearful parts of your heart 🤗 How setting goals with God’s guidance can transform your life ✏️ The importance of integrating faith into your New Year's resolutions for a holistic approach to wellness Here’s the key to a more joyful, peaceful and fulfilled life: By identifying these "lost sheep" within us and actively inviting Jesus into those spaces, we experience His transformative love. This isn’t just about setting goals; it’s about integrating and healing parts of us that need His touch. Friend, you are capable of incredible growth and transformation, even when doubt and fear try to tell you differently. 📣 Exciting news! I'm hosting a Goal Setting with God workshop starting the first week of February. For four weeks, we'll dive deep into aligning your goals with God’s vision, identifying obstacles, and crafting a detailed action plan. Teaching, coaching, Q&A—all designed to help you thrive in 2025! So friends, if you’re ready to invite the Lord into your New Year's goals and discover the beauty of aligning every part of your life with His love, tune in now. Let’s make this year one of profound spiritual and personal growth. Remember, beauty held is the seed, beauty shared is the flower. It’s your time to bloom! 🌸 Let’s get started! Next Steps: Join the waitlist for the Goal Setting with God Workshop in February: Enroll in the Faith Led Food Freedom Program: Heal your relationship with food and your body. Learn more at www.karatrochta.com/foodfreedom Book your FREE Wellness Audit Session: www.calendly.com/karatrochta/faithledwellness Stay connected with the Nourished to Bloom Community: www.community.karatrochta.com/spaces/8590323/list Check out the Nourished to Bloom Show Notes: www.nourishedtobloom.com Follow on Instagram: www.instagram.com/karatrochta
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Ep. 43 Year In Review Guided Exercise: Celebrating Gratitude, Growth & Grace
12/31/2024
Ep. 43 Year In Review Guided Exercise: Celebrating Gratitude, Growth & Grace
Hey friends! Welcome back to another episode of Nourish to Bloom. Can you believe it? We’re here at the end of 2024, and what a year it has been! Join me as I reflect on the highs, lows, and everything in between and guide you through a faith-centered year in review. If you’re looking to close out the year with a heart full of gratitude, grace, and growth and prepare yourself to bloom even more in 2025, then this episode is for you! Key Takeaways: Reflections on the personal challenges faced this week, including my son's illness and our unexpected ER visit. The journey of starting this podcast in April 2024 and how it came to be despite initial doubts. Introduction to a Year in Review exercise focused on three pillars: gratitude, grace, and growth. Encouragement to see God’s presence in every moment of the past year, whether in joy or in challenges. Guided questions to help you reflect on: Gratitude : Reflect on blessings, small moments of joy, and breakthroughs. Grace : Receive and give grace, acknowledge where you may have strived for perfection, and extend grace to yourself and others. Growth : Celebrate spiritual, emotional, and physical growth and set intentions for the new year. Insights from Psalm 139 and 2 Corinthians 12:9 that remind us of God’s constant presence and grace in our lives. A personal word for the new year: "Behold" – an invitation to watch what God will do in your life. 📣 And here’s something exciting as we step into the new year! I’m hosting a Goal Setting with God workshop in February, which will include: Setting aligned goals with God's plan for our lives. Identifying and overcoming obstacles. Creating actionable steps to achieve our 2025 goals. If you’re ready to reflect on 2024 with a thankful heart and prepare to bloom in 2025, join me for this special workshop! Next Steps: Join the waitlist for the Goal Setting with God Workshop in February: Enroll in the Faith Led Food Freedom Program: Heal your relationship with food and your body. Learn more at www.karatrochta.com/foodfreedom Book your FREE Wellness Audit Session: www.calendly.com/karatrochta/faithledwellness Stay connected with the Nourished to Bloom Community: www.community.karatrochta.com/spaces/8590323/list Check out the Nourished to Bloom Show Notes: www.nourishedtobloom.com Follow on Instagram: www.instagram.com/karatrochta
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Ep. 42 Encountering Emmanuel: A Christmas Meditation
12/24/2024
Ep. 42 Encountering Emmanuel: A Christmas Meditation
Hey there! Welcome to another heartfelt episode of Nourish to Bloom. It’s so wonderful to have you tuning in today, especially on Christmas Eve. If you’re seeking a moment of reprieve from the holiday hustle, you’re in the right place. 🕊️ This episode is filled with a special message of hope and reflection for you and your family as we celebrate the birth of our Lord Jesus Christ. We’ll explore how the presence of Jesus can be born in us daily, bringing healing, hope, and peace. Key Takeaways: A warm Christmas greeting and reminder of the significance of Jesus’ birth 2000 years ago and His ongoing presence in our lives today. Reflection on how to truly prepare our hearts to recognize Jesus’ coming amidst the busy holiday season. Introduction of the “Litany of Encounter,” a moving prayer inviting Jesus into various aspects of our lives where we need His presence and healing: Where I need to be awakened Jesus, be born in me. Where I am in darkness Jesus, be born in me. Where I doubt your promises Jesus, be born in me. … and many more heart-touching invocations! Encouragement to use the Litany of Encounter as a daily prayer to invite Jesus into our hidden places that need His touch. An update on the “Goal Setting with God” workshop coming in January, perfect for anyone looking to align their goals with their faith in the new year. 📣 Call to Action: Looking forward to starting 2025 with a clear, Christ-centered focus? Don’t forget to join our Goal Setting with God workshop! If you're interested, sign up for the waitlist by clicking the link in our show notes. This will ensure you get all the details as soon as they’re available. So, as you celebrate this special season, remember to invite Jesus to be born in every corner of your life. Embrace the nourishment He brings to your body, soul, and spirit. Merry Christmas to you and your family! Safe travels if you’re heading out, stay healthy, and enjoy this blessed holiday season. Next Steps: **Join the waitlist for the Goal Setting with God workshop: **Tune in next week for our year-in-review episode, reflecting on 2024 and preparing for 2025! **Stay connected: Instagram: Nourished to Bloom Community: Show Notes: Remember, Christ’s birth is a daily invitation to embrace His presence in every part of our lives. Bloom with faith and joy this season! 🌸🎄
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Ep. 41 Embracing God's Plan: Planting Seeds for an Abundant New Year
12/17/2024
Ep. 41 Embracing God's Plan: Planting Seeds for an Abundant New Year
Do you ever feel like you're itching to start a new habit or set a goal, but get tangled up in doubts and procrastination? Like, you're SO ready to make a change, but the comfort of staying the same keeps pulling you back? If you’ve ever felt overwhelmed by the process of setting and sticking to New Year's resolutions or like you’re constantly second-guessing your goals, this episode is meant for you! Today, I’m sharing a deeply personal story about wildflower seeds and how it can shift your mindset on goals and resolutions to align them more closely with faith. Key Takeaways: 🌼 A heartfelt story about planting wildflower seeds and how God uses such moments to speak to us. 📖 The importance of aligning our goals with God's truth and will—rooting our efforts in faith. ✨ The three critical questions to ask yourself when setting goals: What is the abundant harvest you’re seeking? Does this goal align with God's truth and will? What labor is required, and are you willing to commit to it? 🙏 How relying on the Lord makes the work lighter and more fulfilling, even on tough days. 💡 Why consistent, sacrificial effort rooted in Christ yields a harvest greater than we can imagine. 📣 And speaking of aligning with God's will, I’m super excited to announce a brand new workshop coming this January: "Goal Setting with God." We’ll spend three weeks together refining, clarifying, and aligning your goals with God’s truth and will. Stay tuned for more details! Next Steps: Get ready for "Goal Setting with God" coming in January. Join the Faith-Led Wellness Coaching Program - A 10-Week Christ-Centered Journey to Heal Your Relationship with Food & Your Body. Learn more and register at Book your FREE Wellness Audit Session at Join the Nourished to Bloom Community at Nourished to Bloom Show Notes: Connect on Instagram: Time Stamp Overview: 00:00 - Intro and setting New Year's goals with faith. 06:21 - Kara's wildflower story and its spiritual lesson. 08:49 - Aligning goals with God's will. 11:28 - Key questions for setting faith-filled goals. 14:45 - The importance of consistent effort with divine guidance. 19:13 - Announcing the January "Goal Setting with God" workshop.
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Ep. 40 How Mary's Yes Can Inspire and Shape Your New Year's Resolutions
12/10/2024
Ep. 40 How Mary's Yes Can Inspire and Shape Your New Year's Resolutions
Hey there, do you ever feel like your New Year's goals fall flat, despite your best intentions? Like, you set these grand resolutions, but somewhere along the way, you lose steam and fall back into old habits? This week on the Nourished to Bloom podcast (episode 40, by the way!), we dive into this exact struggle through the inspiring story of Mary and her 'yes' during the Annunciation. ⚠️ Spoiler alert: Mary had her doubts and fears too, but she made a choice that changed everything for humanity! Here's the thing that resonated with me the most... Mary's yes wasn't just a passive agreement—it was a powerful, faith-filled decision that opened doors for God's work in her life. 🌟 Think about it—how often do we set goals that don't align with a deeper purpose or calling? Maybe we focus on surface-level resolutions without considering how they can help us grow closer to the Lord. Here's the magic: By focusing on goals that align with God's will, we invite Him to work in our lives in profound ways. It's like tuning your heart to God's frequency—the more you say yes to His plans, the more aligned you become with His transformative power. What You'll Find This Week on the Nourished to Bloom Podcast Here's a sneak peek at what you can expect to hear inside Episode 40 of the Nourished to Bloom Podcast: 🌿 How to set spiritually aligned goals for the New Year 🙏 The significance of Mary's yes during the Annunciation 📖 How scripture can guide us in goal-setting and decision making 💪 Embracing the discomfort of deeper transformation ✨ Examples of small, everyday yeses that lead to big spiritual growth Closing Thoughts Friend, your yes can open doors you never imagined. Even if it feels a bit scary, remember that God is right there with you, guiding you. This week, let's challenge ourselves to set goals that aren't just about worldly success but are truly aligned with God's will for our lives. Ready to say yes? Next Steps: Join the Faith Led Food Freedom Coaching Program - A 10 Week Christ-Centered Journey to Align Your Life Goals with God’s Will. Learn more and register at Book your FREE Goal Setting Session at Join the 7 Day Faith-Led Wellness Challenge: Nourished to Bloom Community: Nourished to Bloom Show Notes: Connect on Instagram:
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Ep. 39: The Gift of Self-Care: Finding Joy and Balance Through Christ-Centered Self-Care; Faith-Led Wellness Holiday Game Plan, Part 4
12/03/2024
Ep. 39: The Gift of Self-Care: Finding Joy and Balance Through Christ-Centered Self-Care; Faith-Led Wellness Holiday Game Plan, Part 4
As we dive headfirst into the holiday🎄 season, it's easy to get overwhelmed by gift shopping, family gatherings, and the never-ending to-do list. But what if this year, we approached the holidays differently—with a sense of peace, purpose, and balance? 🌟 In this episode, we explore Christ-centered self-care and offer practical tips to nourish your physical, mental, emotional, and spiritual well-being. Here are a few key takeaways: 🕊️ Mindful Nourishment: Embrace the holiday meals by savoring flavors and practicing mindful eating without guilt. Prioritize hydrating and ensuring adequate rest, remembering that your well-being is a precious gift. ☮ Mental Clarity: Simplify your tasks and set healthy boundaries to focus on what truly matters. Practice gratitude daily to shift your perspective towards life-giving moments. ✝️ Spiritual Connection: Make time for prayer and reflection, even in the midst of holiday busyness. Celebrate the Advent season as a time of preparation for the true meaning of Christmas. Remember, self-care is not selfish—it's essential. By taking care of yourself, you’re better equipped to share the joy of the season with others. 🌺✨ Take a listen and let’s make this holiday season filled with peace, joy, and abundant love. 🌟 CHALLENGE: I would love to hear your thoughts and what self-care activity you'll be focusing on this Advent season! Feel free to reach out and share. Feel free to connect with me via email ([email protected]) or on social media t Next Steps: **Connect with me on Social Media: Book your FREE Wellness Audit Session at Join the 7 Day Faith-Led Wellness Challenge: www.challenge.karatrochta.com Nourished to Bloom Community: Nourished to Bloom Show Notes:
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Ep. 38 Winner Winner Turkey Dinner: 10 Steps to Enjoying Your Thanksgiving Meal, Guilt-Free; Faith-Led Wellness Holiday Game Plan, Part 3
11/26/2024
Ep. 38 Winner Winner Turkey Dinner: 10 Steps to Enjoying Your Thanksgiving Meal, Guilt-Free; Faith-Led Wellness Holiday Game Plan, Part 3
Do you ever find yourself dreading the holiday season, not because of the family gatherings or festive cheer, but because of the food and body image stress that seems to creep in? Like, you KNOW you want to enjoy the season, but your mind keeps pulling you back into a cycle of doubts and worries? This week on Nourished to Bloom (Episode 38, btw!), learn how we can all embrace this perspective during the holidays with practical, faith-centered wellness tips. Here’s what really stands out... Think about a time you skipped a holiday meal because you were too worried about overeating or what others might think. Or maybe you felt obligated to "earn" that slice of pie with an extra workout session. We’re flipping the script this holiday season by focusing on grace, joy, and gratitude. Imagine a Thanksgiving where you feel at peace with your choices, honoring your body and cherishing the moment without food anxiety. Let’s make that vision a reality together. 🥤 The importance of hydration: Start the day with water and keep a bottle close. Alternate water with alcohol during celebrations. 🍽️ Why regular meals and snacks are crucial: Avoid skipping meals and keep your blood sugar levels stable. 🌸 Practicing mindful eating: Slow down and savor your meal, focusing on satisfaction rather than overeating. 🧗♂️ Breaking free from the "earn or burn" mentality: Avoid over-exercising or diet restrictions to compensate for indulgences. 🤗 Validating hunger cues: Trust and honor your own hunger without comparison to others. 🙅♀️ Ditching diet talk: Setting boundaries to avoid and redirect conversations about diets or weight. 🛡️ Setting personal boundaries: Prioritizing your well-being by saying no to obligations that cause stress. 🍷 Exploring alcohol relationships: Approach alcohol with curiosity, not strict rules, and understand its impact on well-being. 💃 Joyful movement: Engage in physical activities that bring joy to you, not just traditional workouts. 🧘♀️ Self-care: Focus on small, consistent self-care practices like hydration, emotional check-ins, and spiritual connections. So, if you’re ready to let go of holiday stress, connect deeply with loved ones, and keep your wellness aligned with your faith, tune in now! Let’s discover how you can enjoy the holidays while staying nourished and true to yourself. Remember, beauty held is the seed, beauty shared is the flower. It's your time to bloom this holiday season! 🌸 Let’s get started! Next Steps: Join the Faith Led Food Freedom Coaching Program - A 10 Week Christ-Centered Transformational Journey to Heal Your Relationship with Food & Your Body. Learn more and register at Book your FREE Holiday Wellness Audit Session at Join the 7 Day Faith-Led Wellness Challenge: www.challenge.karatrochta.com Nourished to Bloom Community: Nourished to Bloom Show Notes: Connect on Instagram: Time Stamp Overview 00:00 Introduction to navigating holiday food and body image challenges. 06:21 Importance of hydration during holiday celebrations. 08:49 The benefits of regular meals and snacks to maintain blood sugar levels. 11:28 Embracing mindful eating for holiday meals. 14:45 Ditching the "earn or burn" mentality around exercise and food. 19:13 Importance of validating your hunger cues without comparison. 22:45 How to set boundaries during holiday gatherings. 28:13 Exploring your relationship with alcohol. 32:45 Finding joy in movement. 36:21 Consistent self-care practices for a balanced holiday season. See you in the next episode, where we’ll continue to bloom together, nourished by faith and wellness! 🌿✨
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Ep. 37 5 Steps to Not "Stuffing" Down Your Holiday Emotions; Faith-Led Wellness Holiday Game Plan, Part 2
11/19/2024
Ep. 37 5 Steps to Not "Stuffing" Down Your Holiday Emotions; Faith-Led Wellness Holiday Game Plan, Part 2
Hey friends! Welcome back to another episode of Nourished to Bloom. Today, we're tackling a topic that's crucial as the holiday season approaches—how not to stuff down your holiday emotions with food. 🦃🎄✨ If the mere thought of holiday gatherings throws your emotions into a whirlwind, you're not alone. Whether it’s joy, stress, or overwhelm, holidays can be a mixed bag. But guess what? You don’t need to turn to food as a crutch. Let’s dive into five actionable steps to help you manage your holiday emotions effectively. Key Takeaways: Recognize Triggers: Identify what stresses you out before it hits. Pinpoint those family interactions or holiday stresses so you can prepare. Name Your Emotions: Use an emotions wheel to clearly state what you're feeling. Are you seeking comfort, peace, or connection? Seek Comfort from Christ: When emotions run high, turn to your faith. Prayer and scripture can be your refuge and strength. Engage in True Self-Care: Simple activities like breathing exercises, walking, or setting boundaries can make all the difference. Nourish and Rest: Ensure you’re getting the nourishment and sleep you need. This prevents emotional eating and keeps you healthy. ✨ Steps for Managing Holiday Emotions: Recognize Triggers : Pinpoint what stresses you out and prepare in advance. Name Emotions : Understand your emotions deeply—know whether you’re seeking comfort, connection, or peace. Seek Comfort from Christ : Use prayer, scripture, and your faith as a source of strength. Honor Your Body : Engage in self-care practices and ensure you’re well-nourished and rested. Make Peace with Food : Focus on intuitive eating—enjoy your meals without guilt by truly savoring what you love. 📣 And guess what? Next week's episode will be all about practical tips for managing holiday meals, especially on Thanksgiving. It’s going to be packed with insights you won't want to miss! So, if you're ready to navigate your holiday emotions with faith and wisdom, tune in now. Let’s cultivate joy, peace, and true fulfillment during this holiday season. Remember, beauty held is the seed, beauty shared is the flower. It’s your time to bloom! 🌸 Let’s get started! Next Steps: Join the Faith Led Food Freedom Coaching Program- A 10 Week Christ-Centered Transformational Journey to Heal Your Relationship with Food & Your Body. Learn more at register at Book your FREE Wellness Audit Session at Join the 7 Day Faith-Led Wellness Challenge: www.challenge.karatrochta.com Nourished to Bloom Community: Nourished to Bloom Show Notes: Connect on Instagram: Time Stamp Overview 00:17:06 Kara prompts for further response 06:21 Importance of identifying holiday triggers 08:49 Ways to seek solace in faith during emotional peaks 11:28 Practical and simple self-care tips for everyday peace 14:45 Making peace with holiday foods through intuitive eating 19:13 Teaser for next week’s practical holiday meals episode
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Ep. 36 Slowing Down & Savoring The Holidays: Faith Led Wellness Holiday Game Plan Part 1
11/12/2024
Ep. 36 Slowing Down & Savoring The Holidays: Faith Led Wellness Holiday Game Plan Part 1
Can you feel it? The holidays are just around the corner, and if you've been juggling the endless to-do lists and feeling overwhelmed, today's episode is for you. We’re kicking off a special series called the Faith Led Wellness Holiday Game Plan to help you slow down and savor the holiday season with peace and joy. In this first part, Ep. 36 Slowing Down & Savoring The Holidays: Faith Led Wellness Holiday Game Plan Part 1, we’re diving deep into how we can embrace a Christ-centered approach to our health and wellness, specifically focusing on the power of slowing down and savoring the season, especially when it comes to our relationship with food. In This Episode: 🌟 Slowing Down and Savoring the Season Discover the transformative power of slowing down and savoring the present moment. By embracing a pace that allows you to fully experience the joys of the season, you can find peace and fulfillment in the simple act of being present. 🍽️ Christ-Centered Intuitive Eating Learn how to reframe your relationship with food from a perspective of grace and intentionality. We discuss practical tips for mindful eating and how to honor the wisdom of your body as God's creation. ❤️ Self-Care and Compassion Explore ways to prioritize self-care and compassion this holiday season, ensuring that you nurture your mind, body, and spirit in a manner that honors both yourself and the teachings of our faith. 🗓️ Practical Tips for Holiday Meals From flexible meal planning to engaging your senses, we cover how to approach holiday meals with gratitude, joy, and mindfulness, helping you and your family create lasting memories around the table. So, if you’re ready to break free from holiday overwhelm, tune in now. Let’s make this holiday season about true joy, connection, and Christ-centered wellness. 📣 Also, if you’ve been enjoying the Nourished to Bloom podcast, kindly consider rating it or leaving a review. Your support helps spread the message of faith-led wellness and Christ-centered intuitive eating. Next Steps Join the Faith Led Food Freedom Coaching Program: A 10 Week Christ-Centered Transformational Journey to Heal Your Relationship with Food & Your Body. Begins the week of Dec. 1. Learn more at and register at Book your FREE Wellness Audit Session: Join the 7 Day Faith-Led Wellness Challenge: www.challenge.karatrochta.com Nourished to Bloom Community: Nourished to Bloom Show Notes: Connect on Instagram:
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