Clean Eating for Women with Carrie Forrest, MPH in Nutrition

Welcome to Clean Eating for Women, a podcast to inform and inspire YOUR journey to health, with a focus on nutrition and holistic healing. Please note that the information presented here is for educational purposes only. Consult your healthcare practitioner before making any changes to your diet or lifestyle. Hosted by Carrie Forrest, MPH in Nutrition, and creator of the Clean Eating Kitchen website.

#41: Ten Reasons Why You Might Always Feel Tired 09/03/2018

#40: Choosing Between Paleo, Keto, Whole30,Vegan, and Clean Eating Diets 08/20/2018

#39: Eight Health Reasons You Can't Lose Weight 08/06/2018

#38: Would Your Health Benefit from Going Dairy Free? 07/23/2018

#37: Reasons to Go Gluten Free on a Clean Eating Diet 07/09/2018

#36: Tips to Go Sugar Free Without Going Crazy 06/25/2018

#35: Giving up Diets with Australian Nutritionist Jessica Sepel 06/18/2018

#35: Giving up Diets with Australian Nutritionist Jessica Sepel Australian Nutritionist Jessica Sepel the wellness expert behind the JSHealth brand is here today to talk about giving up diets to heal our relationship with food and begin practicing balance and moderation.In this episode of the Clean Eating for Women podcast, we talk about: How fad diets lead to deprivation and an unhealthy relationship with food Jessica shares her painful journey of having an eating disorder The difference between being weight conscious and health conscious Some highlights of this episode on giving up diets: Jessica Sepel is a clinical nutritionist and health author of two books. She is passionate about her relationship with food. Her brand JSHealth stands for finding balance and freedom with food. [01:28] Jessica was trapped in the fad diet world for years. Diets associated with restriction and deprivation always backfire. These create a vicious cycle where you have a really complicated relationship with food. There is another way to achieve a healthy life. [02:33] How disordered eating came about in Jessica's life. She started fad dieting at 14 and continued for 10 years. She developed an eating disorder and disconnected with her body. She developed fear and anxiety about her weight. [03:29] Jessica studied nutrition and started a blog about her journey of becoming a more whole foods and balanced eater. She slowly started to heal her relationship with food. She also went to therapy and discovered recipes that made her feel good. [05:21] The blog began as a personal journal. Her husband said she should make the blog live and use it as a tool to get new patients. Women will relate to the incredibly open and vulnerable story. She made the blog live six months after starting her writing, and she got 20,000 visitors. The positive feedback was motivating. [08:02] She began coaching and really got to see what women were going through in real life. The blog took off and she doesn't practice in the clinic anymore, but she loves her larger platform. [10:38] Jessica believes in a balanced moderation approach that is completely realistic to every person's life. None of the advice is unattainable. [13:06] How restrictive diets are so hard to stick to over the long term. Many people can't go past three to six months. Then they start binging or obsessing about food. They are just not sustainable. [16:03] How we are all so chemically unique. We have to think about what diet works best for our bodies and stop disconnecting and listening to all of the diet advice that doesn't fit our unique selves. We know best. [19:12] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. If you are enjoying this podcast, I would love it if you would . It only takes a few minutes. I read every single one, and I really enjoy the feedback. /episode/index/show/cleaneatingforwomen/id/6678362

#34: Healthy Travel Tips with Kale in the Clouds Creator Rosie Tran 06/04/2018

#34: Healthy Travel Tips with Kale in the Clouds Creator Rosie Tran Rosie Tran is the world’s healthiest flight attendant. She is the creator of Kale in the Clouds and has an amazing instagram account. Today, we will be talking about healthy travel tips and how Rosie takes care of herself while being 33,000 feet in the air.In this episode of the Clean Eating for Women podcast, we talk about: How being a flight attendant has allowed Rosie to get out of her comfort zone Rosie’s balanced approach to food and life How Rosie started listening to her body, changed her mindset, and eats foods that make her feel good Some highlights of this episode on Healthy Travel Tips with Kale in the Clouds Creator Rosie Tran: Four years ago, Rosie was asked to be her best friends Maid of Honor. Rosie decided to eat clean and focus on eating mostly veggies. This began her clean eating wellness journey. She started with a restrictive plant based route, but soon learned that balance was necessary. [03:39] Prep is so important, because then it will be there when it is needed. It's hard to find time to put meals together. Having things premade helps so much. [05:19] Amazing food prep for the plane and hotel rooms. She got a little skillet, because some hotels don't offer microwaves. She would bring a spiralizer and heat zucchini in her room. This has made her job more fun. [08:05] Self-care. Rosie was so excited about every bit of her job. She worked a lot and made sure she was seeing everything on her layovers. Eventually, she realized she needed to slow down, take care of her body, and get the sleeps she needs. Slow down and don't have an agenda. Go after a good workout. [10:26] Rosie's best memories revolve around people and meeting unintentional friends. The importance of connection and in-person relationships. [12:56] Meal prepping. Mason jar salads. So easy to pop lid off and throw in dressing. Pre Packed salads and meals, plus the ingredients for other meals for longer trips. Filling meals don't require snacking. Bars, chips, chocolate, and fruit are great snacks. [16:51] Flight attendants don't have liquid restrictions. Being a flight attendant is such a cool job. The travel and flexibility is amazing. The importance of pursuing your true happiness and when work isn't work. [22:06] Rosie loves going to Hawaii. She gets to go there once a month. She now has enough seniority to pick where she flies to. Maui is her favorite. She loves the good weather and she is off to LA today. [27:05] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6601590

#33: Probiotics for Healing with Just Thrive Microbiologist Kiran Krishnan 05/21/2018

#33: Probiotics for Healing with Just Thrive Microbiologist Kiran Krishnan Kiran Krishnan is the Chief Science Officer at Just Thrive Probiotics. He is a research microbiologist that has been in the industry for 16 years. He has promised to educate us today about spore based probiotics in a way that is easy to understand. rIn this episode of the Clean Eating for Women podcast, we talk about: Kiran gives us a probiotic overview We learn what spore based probiotics are 80% of our immune system exists in our gut Some highlights of this episode on Probiotics for Healing with Just Thrive Microbiologist Kiran Krishnan: Kiran's super power is that he is a nerd that can talk to humans. He is going to explain some complicated topics in an easy to understand and "digestible" way. I heard Kiran on another podcast and knew he would be a great guest for the show. [01:13] Probiotics were first invented by Elie Metchnikoff. He put forth the idea that illness comes from an overabundance of bad bacteria. Auto intoxication. Using good bacteria to counteract bad bacteria. [02:11] A probiotic should be a live microorganism. It's a bacteria of some sort that can get into your system and make significant and valuable changes to the rest of the population in your digestive system and immune system. [03:17] If we have the right type of bacteria in our gut, we can create a significant amount of value in the way our body and our immune system functions. A probiotic is a good bacteria that goes to work for you fixing damage that we have done to our microbiome. [04:08] Things that can damage our microbiome can be too much sugar or taking antibiotics. We are a collection of thousands of organisms that work together as a whole. Our modern environment disrupts the cycle. Preservatives, pesticides, herbicides, glyphosate, chlorine, fluoride, and 80% of our personal care products destroy our bodies bacterial cultures. [04:52] Spore based probiotics form an endospore to protect themselves. They can survive in stomach acid. Then in the gut, they recondition the environment. They find bad bacteria and kill them off and feed the good bacteria through prebiotic foods. [11:33] Leaky gut is what is driving chronic inflammation that is driving chronic disease. Endotoxins leak through the intestinal lining and get into your bloodstream. This sets off inflammation and starts the process of disease. Obesity, brain fog, anxiety, depression, Alzheimer's, Parkinson's, cancer, and autoimmune diseases are all caused by toxins leaking from the gut. [19:42] Spore based probiotics are able to stop leaky gut in 30 days. It can help heal and reverse the entire condition. Metabolic endotoxemia is the process of digestion increasing intestinal leakiness. [25:59] The vast majority of the body can heal if we put it in a healing state. We can't be in a healing state with a continuous flood of toxins and inflammation just from eating food. [31:04] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6559673

#32: Healing PCOS with PCOS Diva creator Amy Medling 05/07/2018

#32: Healing PCOS with PCOS Diva creator Amy Medling Amy Medling is an amazing health coach and healer. She is the creator and host of the PCOS Diva website and podcast. She has a new book out called Healing PCOS: A 21-Day Plan for Reclaiming Your Health and Life with Polycystic Ovary Syndrome, and she is here today to share her healing philosophies with us. In this episode of the Clean Eating for Women podcast, we talk about: What is PCOS Amy’s healing journey Principles of healing PCOS Some highlights of this episode on how to make veggies taste delicious: How Carrie manages her PCOS symptoms with diet and lifestyle. A lot of women are frustrated with their doctors PCOS advice. Common symptoms like fatigue, hair loss, depression, and anxiety. Amy experienced many of these symptoms, but wasn't getting a lot of help. [01:22] Doctors were giving Amy a lot of strange pharmaceutical drugs. She finally went to a reproductive endocrinologist and got a PCOS diagnosis. She was 31 when she was diagnosed. It took 15 years to get her diagnosis. [04:45] Amy wants to give women the knowledge to empower themselves, and be diva's at the doctors office. After the birth of her second son, she was exhausted all the time. Mainstream advice wasn't helping. She decided to take control of her health. [05:50] Amy spent countless hours scouring online and reading books about PCOS. She started experimenting with diet and realized as she ordered at a restaurant that she was a diva. This was an aha moment, because she realized that she had to be a diva to take the best care of herself. [07:58] The three main factors of PCOS are insulin resistance, blood sugar issues, and elevated androgens. Start with managing your blood sugar better. Amy actually used a glucometer to understand how food was making her feel. Eating to keep her blood sugar levels in check really helped. [11:42] She started eating an anti-inflammatory diet with a lot of vegetables, clean animal protein, and water. She also took supplements and eight healthy fats. This helped get her hormones in balance, and it made her feel a lot better. [13:03] Women with PCOS are at an increased risk of blood clots by being on the pill. It can also increase insulin resistance and exacerbate mood disorders. It lowers libido and creates nutrition deficiency. [15:47] Amy started reading PubMed articles and finding ways to decrease her blood sugar. She would use things like apple cider vinegar. Her lab work showed that what she was doing was actually working. She also started blogging about it in 2009. She feels it is her calling to help women heal from PCOS. She went back to school to become a health coach. [18:24] Amy's book is a lifestyle plan. It talks about symptoms of PCOS and gives an overview. Then it jumps into the three tenets of being a diva. Thinking like a diva and changing your mindset. Then eating like a diva, moving like a diva, preparing for success to start the 21-day plan. [23:48] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6532902

#31: Eating for Healthy Hormones & Energy with Holistic Health Coach Melissa Schollaert 04/30/2018

#31: Eating for Healthy Hormones & Energy with Holistic Health Coach Melissa Schollaert Melissa Schollaert is a holistic health coach with an amazing story about how real food and functional medicine transformed her health. Today, we are talking about eating for healthy hormones and preparing your body for pregnancy. In this episode of the Clean Eating for Women podcast, we talk about: How eating healthy healed Melissa Discovering the foods that are right for you Preparing for pregnancy and getting your body ready Some highlights of this episode on Eating for Healthy Hormones & Energy: Melissa started eating whole foods and started the Real Nutritious Living Blog when she started having health issues. She worked with practitioners but also took her health into her own hands. She now feels good as a result of eating good clean food. [01:19] Whole Foods workshops were one of the first positive influences when Melissa starting eating real food. Once she started eating right and detoxing, her system was able to pick up and her labs are great now. It took steps and increments, but everything eventually balanced itself out. [07:40] How eating right and balancing your hormones makes you feel so much better. Melissa feels like she has the energy of a teenager now. Birth control and other drugs can mask the problems. Once you discover what's really going, on you can fix the problem. [14:00] Being patient and loving with your body. Forgiving yourself for the past and moving on and loving your body. [17:12] Melissa has worked with women who don't have the energy and mojo they wish they did. If you get yourself really healthy then it leads to a healthy pregnancy. Having balanced hormones is incredibly important. [20:14] Over exercising isn't the right way to workout. Find a sweet spot where you feel great at the end of the day. Balancing nutrients is also important. Healthy carbohydrates and B vitamins are related to energy. Cut out foods that aren't agreeing with you. [23:25] Watch out for things that can cause skin issues like dairy, eggs, and peanuts. Mucus forming foods can really slow you down. Things don't happen overnight, so wins are really important. [30:32] To get your gut healthier find out what foods don't agree with you. You can use an elimination diet to find the offenders. Eat prebiotic foods and take probiotics. You also have to get rid of candida to get a healthy gut. Use fermented foods and try digestive enzymes. [33:44] Digestive enzymes or little shots of apple cider vinegar. Try as much as possible to get back to real foods. You can honor your preferences and still eat real foods. Vegans can soak nuts for a hit of protein. Protein powder is so processed. [38:27] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6510366

#30: Everything Healthy Meal Prep Cookbook Author Tina Chow 04/16/2018

#30: Everything Healthy Meal Prep Cookbook Author Tina Chow Tina Chow the blogger behind Fit Chicks Cook is famous for healthy meal prepping. I am so excited to have her here today to talk about her new cookbook the Everything Healthy Meal Prep Cookbook. We're going to talk about her book and meal prepping and everything fun about staying healthy. In this episode of the Clean Eating for Women podcast, we talk about: Tina’s health journey and how she got into real foods How eating better changed Tina’s life Tina’s meal prepping routine Some highlights of this episode on how to make veggies taste delicious: Tina Chow is famous for meal prepping. It's no surprise she got the cookbook deal. She is pushing 200,000 followers on Instagram. Her account exploded because she was featured on a lot of bigger account. She has a full-time job and the meal prepping is something she does on the side, but she is passionate about it. [01:55] She got into meal prepping because she led a busy life and cooking from scratch was so time-consuming. She also wanted to be healthier. She joined a gym and decided to get into shape. How fitness is 80% diet and 20% exercise. [03:16] Tina began researching and came across some meal prepping pioneers on Instagram. She used Instagram to keep her accountable, but things exploded practically overnight. Eating better and meal prepping made her feel so much better. [05:36] Meal prepping is now a normal thing that she does on every Sunday. She gets her groceries on a Saturday or Sunday morning and then spends a few hours on Sunday batch cooking everything for the week. [07:05] Her first meal was a stir fry with sweet potatoes, asparagus, and chicken. She just started with her lunch for the week. She started small and then added more meals from there. She now preps for every meal. [08:40] Her mason jar salads get a lot of attention. If she is known for anything it would probably be that. Taco salad in a jar is one of her specialties. The recipe is in the cookbook. [11:06] The best advice Tina can give for people just starting out is to start prepping with just one meal. Start small and then add on from there. Be open minded to new recipes, but not all at once. [15:11] Snacks are things that are easy like boiled eggs with carrots and tomatoes or nuts and fruit. Cottage cheese with a green apple is another choice. [22:15] A publisher approached Tina over email. Simon & Schuster were actually in the market for a meal prep cookbook author. She had a large following and the publisher knew that eating healthy and meal prepping was a trend that they wanted to follow. She took time off to focus on writing the book. [24:27] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6483034

#29 GoodFest CoCreator Kate Van Horn on Body Love & All the Good Things! 04/09/2018

#29 GoodFest CoCreator Kate Van Horn on Body Love & All the Good Things! Kate Van Horn the Co-Creator of the GoodFest wellness festival is here to talk about the festival, her recovery story, body love, and all good things. In this episode of the Clean Eating for Women podcast, we talk about: What GoodFest is all about Letting go of labels and still living authentically Tools like yoga helped Kate heal from her eating disorder Some highlights of this episode on body love & all the good things: GoodFest started in Philadelphia and the first festival ended up with 350 women from all over. Then they decided to try a festival in L.A. Then they are going back to Philadelphia, but they are also planning to go to Austin and Seattle. [01:35] The spirit of loving yourself and finding like minded women at GoodFest. They want it to be an inclusive community. Wellness should be fun and exploratory, not rigid. People should go to GoodFest with an open mind, and take what works and leave the rest. [03:10] Kate's personal journey of figuring out where she belonged and letting go of labels. She thinks it is important to feel you identify with others. She started out as plant based vegan, but struggled with it. Being able to make choices and be in alignment with our food choices. Letting go of labels can be a feeling of relief. [06:28] Not being rigid left more room for being creative. This actually snowballed into the Good Festival. Flowing led to more opportunities and made things more fluid. Just allowing things to be along with having trust leaves room for flow. [10:00] Kate loves yoga and thinks it was the final piece of the puzzle that helped her eating disorder. Mindfulness and moving intuitively really helped her healing process. Her yoga practice started as a home practice where she was at peace with her body. [12:04] Having an accountability buddy or working with a specialist when working on recovering from an eating disorder. Everyone benefits from talking through things, but it is also empowering to have tools like yoga. There is a lot within us that we can do when we are ready. [16:25] Finding balance in finding speakers for GoodFest. They chose a panel for the L.A. GoodFest because people have had different food experiences. They want to represent different voices. They also chose the food freedom route. They framed it as a relationship with food and discovering what food is best for each person. [18:56] One of the purposes of GoodFest is for women to have a place where they aren't judged. Kate wants it to become the norm when people in the wellness community get together. [24:06] The next GoodFest on 8/11/18 will feature Kelsey Patel and Ruby Warrington, a panel, yoga, and Alexis Joseph. It will end with a meditation. They are going to have large groups instead of tracks. It's going to be a main stage format. [31:21] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6426616

#28 CBD Oil & Its Potential Health Benefits with Medterra CEO Jay Hartenbach 03/26/2018

#28 CBD Oil & Its Potential Health Benefits with Medterra CEO Jay Hartenbach Jay Hartenbach, CEO of Medterra, is on the Clean Eating for Women podcast today to talk about CBD oil and the potential health benefits of these products. In this episode of the Clean Eating for Women podcast, we talk about: The difference between marijuana and CBD from industrial hemp The legality of CBD oil and industrial hemp Health benefits of CBD products Some highlights of this episode on how to make veggies taste delicious: Marijuana related product products have .3% or higher THC, whereas hemp related products have less than .3% THC. Marijuana plants look significantly different than industrial hemp plants. Medterra gets their CBD from industrial plants. [02:33] THC is the psychoactive ingredient in marijuana. There are some CBD products that have very small percentages of THC, but none of the Medterra products do. [03:21] [05:33] The endocannabinoid system in our body has receptors that react with cannabinoids. The ECS is an essential part of our bodies. Anything in our body can be out of balance resulting in a need for supplementation. The same thing can be said for the ECS system. Is CBD legal? After 2014, industrial hemp became legal to cultivate in the US. This kicked off the renaissance of CBD oil and products. Colorado and Kentucky are on the forefront of industrial cultivation. Industrial hemp in CBD are fully legal. [11:29] Medterra products are third-party lab tested for 0% THC. Their products are refined into CBD isolates. They certify that there is no THC, heavy metals, or solvents. [16:52] CBT helps with anxiety. It is great for sleep. It also is said to help reduce inflammation. It has also been said to help with things like Parkinson's and neuropathy. CBD is one of the strongest anti-inflammatory agents found naturally. [24:28] CBD use for pets. People have seen dramatic results giving their pets CBD for things like anxiety and arthritis. They are thinking about coming out with a pet line that isn't as strong since animals are smaller. [27:50] Medterra products. A CBD tincture is infused with MCT oil. The tincture is the recommended product to try first. They also have gel caps with concentrated MCT oil. They have a dissolvable sleep tablet that infuses melatonin with CBD. They also have a topical pain cream. [31:30] Relevant links for this episode: (use the code CLEANEATING for 10% off your order) (800) 971-1288 (discount code CLEANEATING for 10% off) Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6393203

#27 Gut Health for Women’s Health Issues with Functional Health Practitioner Alvin Danenberg, DDS 03/19/2018

#27 Gut Health for Women’s Health Issues with Functional Health Practitioner Alvin Danenberg, DDS Dr. Alvin Danenberg (Dr. Dan) is a periodontist and a certified functional health practitioner. He is here today to talk about everything that women need to know about dental health, hormones, diet, and more. In this episode of the Clean Eating for Women podcast, we talk about: Dr. Dan's amazing health recovery story How the gut is the center for everything Benefits of spore based microbiotics and vitamin K2 Some highlights of this episode on how to make veggies taste delicious: Dr. Dan is almost 71 years old. When he was 59, he suddenly had a stroke. His doctors saved his life and put him on seven medicines for life. He was exercising regularly and eating foods that he thought were healthy. He started investigating what a healthy lifestyle and diet would actually be. [03:44] When he was 66, he took a nutrition course at a yoga center. He heard terms that he had never heard before like ancestral health. He and his wife cleaned their pantry out of all processed foods. They started buying organic foods from farmers markets. He removed grains, sugars, legumes, and milk products from his diet. He ended up losing 35 pounds and becoming healthier than he had ever been. [05:57] You are never too old to make a change in your life. Carrie shares how her health started to turn around when she became dairy-free and gluten-free. [08:47] Removing foods that don't benefit your body and giving your body healthy foods completely changes your gut biome. The gut is the center for everything. Having a leaky gut makes other organ systems begin to break down. [11:57] Dr. Dan explains how inflammatory bowel disease can actually create periodontal problems. He also explains how having a leaky gut leads to inflammation and other chronic disease including his stroke. [17:04] Improving gut bacteria and the health of mitochondria can actually eliminate disease. The gut lining completely replaces itself every 3 to 5 days. Get the insult out of the gut and allowing it to repair itself is a head-start to treating disease. [19:59] Some probiotics are destroyed by stomach acid. Spore based bacteria can actually get into the gut and enhance the diversity of friendly bacteria. [21:38] How vitamin K2 can actually reinvigorate the mitochondria. In an animal model, it restored the health of the mitochondria and actually helped treat a disease. It even seems to help reduce gum disease. [28:04] The things you should probably get rid of are processed sugar, grains, and dairy products. Get rid of things that aren't nutrient-dense and that cause inflammation in the body. Eat animal products and fresh caught fish. Eat raw honey. [38:50] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6374623

#26 The Paleo Instant Pot Cookbook with 40 Aprons Blogger Cheryl Malik 03/16/2018

#26 The Paleo Instant Pot Cookbook with 40 Aprons Blogger Cheryl Malik Cheryl Malik is the creator of the 40 Aprons website. She is an amazing recipe developer and food photographer. Today, we are going to talk about healthy clean eating and her new book The Paleo Instant Pot Cookbook.In this episode of the Clean Eating for Women podcast, we talk about: Cheryl’s health journey Healthy clean eating The Instant Pot Cookbook Some highlights of this episode on how to make veggies taste delicious: 40 Aprons is actually the fourth name of Cheryl's blog. She finally decided on this name, because she didn't want a blog that wasn't tied down to a specific type of eating. Plus, whenever her friends traveled they would bring her a new apron, and she had at least 40. [02:01] Cheryl tells her story of how being vegan stopped working for her. Cheryl and her husband were thinking about having children, and she got a blood test and found out that she had hypothyroidism. She also noticed that healthy fat might be a solution and started eating coconut oil. She finally discovered she was missing nutrients from not eating animal products. She switched to non vegetarian clean eating and started getting healthy right away. [15:26] Carrie shares how when she was vegan, and she was eating a lot of soy she eventually developed Hashimoto's and had to have her thyroid removed. She also talks about the Weston A. Price foundation and the importance of eating a more rounded diet. [23:41] Transitioning from vegan to Paleo. Cheryl had no problem eating meat again. Even when she was vegan she craved steak. The hardest part for her was the ethics. She decided that eating meat wasn't the hard part it was the factory farming that she wanted to avoid. She spends her money at very deliberate places. [25:31] Cheryl explains how she got involved with The Whole30 diet. Some friends of hers tried it, and they lost weight and felt amazing and we're even sleeping better. Cheryl and her husband also tried it and they ended up feeling a lot better. It also made her TMJ go away and she lost all of her baby weight. [29:49] Then they transitioned into a Paleo diet and it was very doable. After time, they transitioned into more of a primal diet. They had already spent a lot of time healing the gut and eating nutritious food, so now they just eat what works for them. [34:36] The Instant Pot changed Cheryl's life forever. Her first recipes were horrible, but then she decided to start thinking like a pressure cooker. When you're on the Paleo diet or the whole30 diet, you spend so much time in the kitchen that having something like an Instant Pot makes things a lot easier. [38:09] All of the recipes in her book are whole30 compliant. She also tries to optimize the Instant Pot cooking to cut down on the time spent in the kitchen. Everyone should have an Instant Pot. One of her favorite recipes is Zuppa Toscana - an Instant Pot take on her super popular Whole30 Zuppa Toscana recipe. [39:59] Links mentioned in this episode: Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6365283

#25 Paleo & Whole30 Meal Prepping with Erica Winn of Real Simple Good 03/12/2018

#25 Paleo & Whole30 Meal Prepping with Erica Winn of Real Simple Good Erica Winn of Real Simple Good a wonderful website for inspired paleo cooking and living is here today. Erica offers all kinds of healthy tips and tricks for cooking and eating including paleo and whole30 meal prepping.In this episode of the Clean Eating for Women podcast, we talk about: Erica’s health story and starting Real Simple Good Eating paleo and cooking at home with real ingredients Meal prepping to make healthy eating easier Some highlights of this episode on paleo & whole30 meal prepping with erica winn of real simple good: Erica and her husband started Real Simple Good a couple of years ago. It stemmed from making lifestyle changes and Erica having MS. It was time to take her health story into her own hands. She began researching diets and lifestyles that reduce inflammation. Which led her to the paleo lifestyle. [02:25] Erica's recipes are mostly paleo. She doesn't use any processed foods. They don't use grains, gluten, dairy, or soy. They also leave out the legumes and refined sugar. This is the template that all of the recipes stem from. They may have an occasional white rice or pastured cheese. [09:29] Erica and Justin wanted to live on their own terms. They decided to make paleo cooking and living a lifestyle. They also decided to make the blog a full-time job. [13:02] Before they quit their accountant jobs they were really stressed for time, so they started meal planning out of a necessity. There is no way to get through a busy work week without doing some sort of meal prep over the weekend. [14:06] Erica and Justin sell meal plans to help people who aren't sure what recipes to make and what to shop for. These are for people who really like to cook and just need a little extra help. They also offer simple recipes with minimal ingredients for people who don't like to cook but need help with eating healthier. [17:50] They currently offer seasonal meal plans that are bundled together. There is 13 weeks in each bundle. They are also doing challenges like the whole 30 challenge. People sign up for the challenge on their website. Then everything was delivered through email which included helpful tips and meal plans. They also posted on their Facebook group. They were also available to answer questions. [22:23] A whole30 diet is like a Paleo diet but more strict. There's no Paleo baking and no sugars and alcohol of any kind. [25:11] One of Erica's favorite recipes and also one of their most popular recipes is the crock pot chicken enchiladas. Another popular recipe is their creamy spaghetti squash casserole. [27:35] An instapot is like a pressure cooker with pre programmed functions. The pressure cooker cooks faster and the instapot has more functions. You can brown ground beef and then cook it and make a one pot meal. [31:58] Links mentioned in this episode: for all social media Show sponsors (affiliate link included): (use code CLEANEATING for 10% discount + free shipping over $35 during checkout) Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6342699

#24 Meal Prepping 101 with Single Parent & Fitness Pro Marek Strojvus 03/05/2018

#24 Meal Prepping 101 with Single Parent & Fitness Pro Marek Strojvus Marek from Marek Fitness is here today to talk about meal prepping. Eating healthy can take extra work and meal prepping can solve the temptation to cheat for convenience. Marek is a single parent and shares some of his great meal prepping tips.In this episode of the Clean Eating for Women podcast, we talk about: Marek’s fitness story How Marek’s son is involved in the kitchen The basics of meal prepping Some highlights of this episode: Marek is from Slovakia, but he has been in the states for 12 years. Meal prepping has been part of his life for a long time. Getting a divorced and becoming a single-parent gave Marek a chance to start fresh and prepare his own food. It also brought him back to his Slovakian roots and nutritious homemade meals. [01:55] Marek is an electrical engineer with a demanding job and a single-parent. He also competes in men's physique competitions and plays competitive volleyball. At first, cooking seemed almost impossible. Meal prepping for Marek was the missing piece of the puzzle. [04:14] Meal prepping means prepping food for 4 to 5 days at one time. Meal prepping Sunday means prepping dishes for 4 to 5 meals and measuring them up and storing them for the week. [04:56] He Googled and watched YouTube videos and watched people cooked ten pounds of chicken at once and really tried to figure out how to incorporate this into having a healthy diet. He started small just making his lunches. Then he started figuring out ways to make it easier, more efficient, cheaper, and better. [07:37] Budget is a huge benefit of meal prepping. Time is the number one benefit, but saving money is the number two benefit. Cooking in bulk saves time, and time equals money eventually. Buying in bulk and in season also makes the food better. It also costs less. [09:27] He uses vegetarian chocolate protein powder and organic cocoa and oat flour to make healthy muffins. He also uses fruit like bananas. Then he lets his son cook with him and add dark chocolate. This is one way to keep his son involved and encourage him to eat healthy also. [14:18] Meal prepping for beginners. Start small you can't change your whole life that wants. It's a marathon not a sprint. Prepare foods and ingredients you enjoy. Get proper containers. The air around your food affects how long it can keep. Eliminate as much air as possible. Try getting glass or plastic containers from Rubbermaid or Pyrex. [17:10] Utilize your oven for multiple items at a time. Also start with the item that takes the longest. While the potatoes are baking you can get your chicken and veggies cooked at the same time. Also jazz up your meal with spices. Split your chicken into three different groups and use three different types of spices. This will give you variety. Know what you like and always have your staples on hand. [26:54] Make avocado ice cream with organic chocolate, frozen banana, and frozen avocado. This is going to be Marek's new ice cream recipe. Once he finds the ratios, he is going to make it in the food processor. [32:15] Links mentioned in this episode: Show sponsor (affiliate link included): (use code CLEANEATING for 10% discount + free shipping over $35 during checkout) Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) Don’t miss new blog posts! to get all the latest news and recipe links delivered directly to your inbox. /episode/index/show/cleaneatingforwomen/id/6327895

#23 A Naturopathic Approach to Healing PCOS with Carol Lourie, L.Ac 03/02/2018

#23 A Naturopathic Approach to Healing PCOS with Carol Lourie, L.Ac Carol Lourie is a Naturopath, Licensed Acupuncturist, Functional Medicine expert and Homeopath, with over 30 years of experience in providing integrative health care. Carol joins me today to talk about women’s health and polycystic ovarian syndrome or PCOS.In this episode of the Clean Eating for Women podcast, we talk about: What PCOS is and Carol’s full spectrum approach to treatment. How PCOS symptoms are different for everyone and it is difficult to get a diagnosis. Increased environmental toxins can increase PCOS symptoms. Some highlights of this episode on how to make veggies taste delicious: I am a survivor of PCOS. This is not a condition that is easily resolved or easily tolerated. It impacted my life for two decades, and I've only had it under control for three years. [01:11] Carol always wanted to be a medical doctor. In the 70s, She lived in New York in a spiritual community. She knew a chiropractor who did detox diets. Carol ended up working in his office and saw all the people that he has helped. Carol ran across a flyer for a College of Naturopathic Medicine, and she decided to go, and she graduated in the 80s. [01:48] The more Carol has practiced, the more she has noticed the connection between the mind and the body. She has also noticed that all chronic disease has a foundation of a history of trauma. There are multiple factors and multiple symptoms in PCOS. Everyone's symptoms are a little different. This can be confusing for medical doctors, and it makes getting a diagnosis difficult. [03:38] Carol has been treating PCOS for the last 25 years. She has seen symptoms become more severe and more hormonal disruption as toxins in our environment increase. [07:36] People with PCOS have elevated sugar levels and increased cholesterol and cysts on their ovaries. Carol includes an underlying inflammatory process and the emotional component that she feels is very important too. As well as a hormonal imbalance. [08:24] Metabolic syndrome or blood sugar disproportion is one of the spokes. Having extra sugar swimming around in your bloodstream has a direct impact on the formation of cysts in your ovaries. Targeted nutritional changes and supplements can make a big difference in blood sugar. Carol begins by getting a proper breakfast in place like a healing protein smoothie with milk thistle, probiotics, and vitamin C. [11:47] The basics of Carol's approach is to work nutritionally to lay the foundation for cells and decrease inflammation. Stabilize your blood sugar and support your liver and your triglycerides will go down. Your body likes to be healthy and will respond in a positive way if you give it what it needs. [17:23] The Hypothalamic-Pituitary-Adrenal Axis. The hypothalamus and pituitary are connected. There is a clear system of hormonal feedback loops. When one hormone is released it goes to the thyroid gland and then the thyroid gland releases thyroid hormone. When we are stressed, the body releases cortisol and this clogs up the messaging system. Everything we do relates to our health. [23:30] Environmental chemicals that get in our body can be estrogen disruptors. This can also lead to excessive estrogen and other hormonal imbalances. Start with the toxin free home. Laundry detergent has estrogen disruptors. The sheets you sleep on and the towel you dry your body with are coated with estrogen disruptors. [30:38] Links mentioned in this episode: Show sponsor (affiliate link included): (use code CLEANEATING for 10% discount + free shipping over $35 during checkout) Join the Clean Eating for Women Community! (great for asking questions and connecting with me personally) /episode/index/show/cleaneatingforwomen/id/6315832

#22 Eating Disorder Recovery & Finding Balance with Holistic Nutritionist Erin Holt 02/26/2018

#22 Eating Disorder Recovery & Finding Balance with Holistic Nutritionist Erin Holt Erin Holt is a holistic nutritionist and a very strong woman. I have been listening to her podcast, and it is an honor to have her on the show today to talk about a subject that is very sensitive to me. Today, we discus eating disorders and recovery from eating disorders.In this episode of the Clean Eating for Women podcast, We talk about: Erin’s health journey Eating disorders and diet culture Healing never comes through restriction (there is a time and place for therapeutic elimination diets) Some highlights of this episode: Erin grew up as a chunky kid, but as she grew and became more lean she received a lot of positive reinforcement. She started running and drastically reduced what she was eating, and she started a 13 year struggle with eating disorders. She started clinging to the restriction model in high school, but in college she was introduced to bulimia. [02:40] Erin decided to get her life together and become a dietitian. After graduating, she decided she didn't want to become a dietitian. Conventional medicine looks at things in a black and white way. She became a health coach, a yoga teacher, she stopped dieting, and starting eating whole food. She finally started to heal. [05:58] After getting married and having a baby, her health fell apart and she was diagnosed with systemic scleroderma an autoimmune disease. This influenced how she lived and practiced nutrition. She wants to empower women to live free of diet culture and chronic disease. [07:54] We don't have to let diet culture dictate our lives. We can break free from that. How we live our lives and the thoughts we have all matter. [08:42] How chronic illness makes us feel betrayed by our bodies. There is a huge correlation between eating disorders and body Image issues and the way chronic illness can make you feel. Your body hasn't betrayed you. These things are actually protective mechanisms to try to keep us safe and keep us alive. [10:03] How responsibility means responding to the situation. We don't have to follow every restrictive message and take more and more things out of our diet. How restriction and the diet mentality is beat into us. How people with autoimmune diseases are taught that healing comes from restriction. Even with autoimmune disease, Erin tries to move away from the restriction. [13:19] How healing never comes through restriction.The stress of the diets were outweighing the potential benefits for Erin. Why would you be given something in which the only solution is restriction. Food manipulation is pretty easy. Changing our relationships to ourselves, other people, and stress is where the hard work is at. This is also where the magic and the healing happens. [17:44] First and foremost, things need to be approached with love. Weight loss and healing are not always simultaneous goals. It's very rare that Erin sees healing come through dieting. Erin actually had to put on 10 pounds to feel better. This really created an internal struggle for her. [20:17] Listening to our bodies and connecting with how foods make us feel. How we need to find a way to get back online with our bodies. This is how Erin healed from an eating disorder and an autoimmune disease. Getting back in touch with yourself and feeling things including how your body responds to food and how you feel emotionally. [29:35] Links mentioned in this episode (some affiliate links included): (use code CLEANEATING for 10% discount + free shipping over $35 during checkout) /episode/index/show/cleaneatingforwomen/id/6293676

#21 Lose Weight by Eating Detox Week with Best-Selling Author Audrey Johns 02/19/2018

#21 Lose Weight by Eating Detox Week with Best-Selling Author Audrey Johns Audrey Johns is a blogger and cookbook author with an amazing story. She lost 150 pounds by eating real food and cooking at home. She is here today to talk about her new book Lose Weight by Eating Detox Week. In this episode of the Clean Eating for Women podcast, We talk about: Audrey’s eating and weight loss story How clean eating has changed Audrey's life Thinking about the long game when making food choices Some highlights of this episode: Audrey had been heavy her entire life. She tried many different diets, and she would lose a little and then gain it back. Then she came across a clean eating cookbook and thought she would give it a try. A light went on she found something easy that made sense to her. She lost 150 pounds in 11 months by just replacing processed foods with whole foods. [02:17] People kept asking her what she had done to lose so much weight, and she had trouble articulating that, so she decided to start a blog and share her recipes. Her blood turned viral, and she now has two cookbooks and has been on the Rachael Ray Show three times. [03:33] A baby step to beginning your health journey can be giving up diet soda. It makes you hungrier at mealtime and you are also hyped up on caffeine. [04:14] Audrey is always looking for the good in things. This is why she called her book Lose By Through Eating. We need calories for fuel, so they shouldn't be considered a bad thing. Filling our body with fake foods is worse for us even if they are low calorie. [05:38] The convenience trap and thinking about the long game. Think about how a convenience foods make you feel afterwards. Think about the long game and your life as you're getting older. Think about how the food is going to affect you in the long run. Our food should taste good and make us feel good. [07:31] Anyone can learn to cook. It's as simple as following directions and having a little bit of kitchen confidence. If ruining dinner is the worst thing that happened today, you're doing pretty good. [10:41] The equation of how to make a perfect salad. You need protein and healthy fats. Audrey loves using things like walnuts and goat cheese. Healthy fats tell your body that it's okay to release the fat in the body. Audrey’s salads are supposed to be big. She wants you to be so full and satisfied that you aren't reaching for chips or processed food. [13:01] When Audrey refers to detox she means removing chemicals and processed foods from our diets and replacing those things with healthy whole foods. Replacing laboratory foods that confuse your body with whole foods that your body already knows how to digest. She shares an equation for our plates where it should be 50% vegetables, 25% lean protein, and 25% Healthy carbohydrates. [15:35] Tips for kids who are picky eaters include using baby spinach in your smoothie. You can also put your smoothie in a cup so the kids won't even know it's green. Baby kale is also more mild than regular kale. You can also use half kale and half spinach. [20:06] Links mentioned in this episode (some affiliate links included): (use code CLEANEATING for 20% discount during checkout) (use code CLEANEATING for 10% discount + free shipping over $35 during checkout) /episode/index/show/cleaneatingforwomen/id/6269462

#20 Flex it Pink Creators Anna & Elisha on Using Community to Inspire Women to Get Fit 02/16/2018

#20 Flex it Pink Creators Anna & Elisha on Using Community to Inspire Women to Get Fit Health and fitness is a huge part of wellness. I am thrilled to have Anna and Elisha the creators of Flex it Pink here to talk about Using Community to inspire women to get fit.In this episode of the Clean Eating for Women podcast, I talk about: It’s OK to take time for yourself and take care of your body Making a difference for your family starts with you The importance of reinforcement through community Some highlights of this episode: Elisha is a mother who grew up overweight. When she hit 225 she knew it was time to make a change. She wanted her kids to follow a healthy path. She started working out and eating right and lost 82 pounds. [01:15] Anna & Elisha were childhood friends and their Facebook page blew up when they started talking about fitness and support. This is what inspired them to start Flex it Pink. Their Flex it Pink page has about 95,000 followers and their Instagram has about 40,000. [03:29] Anna is also a mom who loves fitness classes and empowering women. She never struggled with weight until after she had kids. One day she realized she was unhappy with her weight and fitness level, she signed up for the gym and hasn't looked back. Her message for other moms is that it is OK to put yourself first. [04:32] Flex it Pink encourages women by supporting them. Women need to know that it is OK to take time for yourself and workout. Even if it means getting up at 4:00 AM. It also sets a good example for the family and their children. [05:56] Flex it Pink empowers and supports women to live a healthy and active lifestyle by cheering them on. They also have virtual 5K runs where participants earn their medal at their own pace. It's a comfortable way to complete that 3 miles. Many go on to half marathons. [09:39] They also partner with charities and the virtual runs are themed around that charities purpose. They have custom medals, shirts and race bibs. Participants register online. Then everyone runs on a certain week. They encourage all types of movement. After completing the 3 or 6 miles they send in a photo. There is extra support on the Facebook group. [12:26] Challenges and setbacks that women encounter include roller coaster weight gain. Don't pay attention to the scale. Weight will fluctuate. Log what you eat, and you will understand why your weight is going up. Make changes based on how you are feeling. Be patient and keep making positive changes. Don't give up. Take measurements and pictures monthly. You will be surprised by the results. [16:46] How exercising can be life changing and put you in a good mood. It just makes your life better. Starting a fitness journey can be easy once you fall in love with exercise, but dieting or eating for weight loss can always be a struggle. Cutting calories does not equal health. Have higher calories, but workout. [23:10] How women have a fear of food. Eating disorders and not eating enough. Don't be afraid to eat. The old diet culture of the 90's, and how there are so many barriers that we have to overcome. [27:20] Links mentioned in this episode (some affiliate links included): Get Clean Eating 101 Free by leaving a review on Apple Podcasts. Email with your review name. /episode/index/show/cleaneatingforwomen/id/6261428

#19 Cara Ansis of Fork & Beans on Postpartum Depression, Grief & Growing Out of Labels 02/12/2018

#19 Cara Ansis of Fork & Beans on Postpartum Depression, Grief & Growing Out of Labels Cara Ansis of Fork & Beans is here today to talk about postpartum depression, grief, and growing out of labels. Fork & Beans is a healthy eating blog, and Cara makes the most amazing recipes and her fun presentations are adorable. In this episode of the Clean Eating for Women podcast, we talk about: Cara’s creative side and turning food into fun Challenges Cara faced and the real story behind the pictures Four things that keep Cara balanced Some highlights of this episode: The reason Cara makes fun animal shapes and creatures out of her food is because she loves art, painting, and cartoons. Plus, making healthy food fun also makes it more palatable. [01:48] Challenges Cara has recently faced from losing her mother to becoming a new mom. Cara's mother had a brain aneurysm on Valentine's day two years ago. The grief really affected her. Then she got pregnant and hormones and giving birth was difficult, and she had to battle postpartum depression. [03:29] The beauty of blogging is connecting with human nature and sharing with others. It's also about letting others into your life and finding healing through them. [08:03] [00:12:26] Postpartum depression and how Cara had mild postpartum depression after giving birth. She didn't have trouble bonding, but she felt sad, hopeless, and had no energy. On her 40th birthday she decided she was done with the sadness. She has also been in therapy since her mother's death. They also moved to Chicago, but it was great because she started walking everywhere in the city and getting out and doing things and being active made her feel better. [14:40] The four things that keep Cara balanced are regular exercise, daily meditation or yoga (she does her own thing), she reads positive books, and she meal plans and eats at home. She tries to eat as many vegetables as possible, but no restrictions and she eats dessert every night. [15:06] Cara's recipes were allergy free, but now she has no restrictions. She thought she had food allergies, but it turned out she had repressed emotions. Now she copes with her emotions and eats what she wants. [22:30] How she was labeled as a vegan blogger, but she was doing a disservice to herself by trying to live up to expectations. She finally said she was going to live her truth. She isn't vegan, and she is making the recipes she wants. After making the announcement to be true to herself, she was walking around the city feeling so proud and happy. [26:45] Links mentioned in this episode (some affiliate links included): Code: CleanEating for 20% Off Code: CleanEating for 10% Off and Free Shipping on orders over $35 /episode/index/show/cleaneatingforwomen/id/6239680

#18: Surprising Health Benefits of Algae with Catharine Arnston, CEO of Energybits 02/05/2018

#18: Surprising Health Benefits of Algae with Catharine Arnston, CEO of Energybits Algae may not sound sexy, but hopefully it makes you feel sexy. Catharine Arnston the CEO of ENERGYbits is here today to talk about all of the wonderful health benefits of algae. In this episode of the Clean Eating for Women podcast, we talk about: How Catherine decided to devote her life into making algae a mainstream product Algae is the fastest, purest, safest, most nutrient dense way to get your body all of the nutrients it needs in seconds Health benefits of algae Some highlights of this episode: Algae found Catherine when her younger sister developed breast cancer. Catherine's sister's doctor advised her to go on an alkaline based diet to help with the chemo. Phytonutrients and chlorophyll are all very cleansing and healing to the body. Catherine's sister switched her diet and completely healed. [01:34] Catherine read about 10 books on the topic and then went to the Institute for Integrative Nutrition and got a certificate as a health coach. She taught green nutrition. She discovered that everybody knows they should eat more greens, but they are too busy or don't like the taste. [02:45] Algae is one of the most nutrient dense foods in the world. It has the highest concentration of chlorophyll of any greens. It also comes pressed into tiny little tablets that you can swallow or chew. Catherine decided to devote the rest of her life into making algae a mainstream product. [03:49] Algae was the first plant life on Earth. Algae releases oxygen and oxygenated the Earth. There are only a couple of edible algaes. Spirulina a blue-green algae. The very first life form. Technically a bacteria. There is nothing for your body to breakdown. It stops the growth of cancer and has the highest concentration of protein in the world. It’s loaded with B vitamins and EFAs. [08:15] Chlorella has the highest concentration of chlorophyll in the world. It is one of the few fat based antioxidants. It heals the cell walls, so nutrients can get in and toxins can get out. It is cleansing and pulls out toxins. It even pulls out alcohol and radiation. It's hard cell attaches to the toxins. [15:41] RECOVERYbits Chlorella is cracked using sound waves. They make sure they have the cleanest algae ever seen. Chlorella is a health algae that pulls out toxins and helps keep us young. It builds the immune system. It also has a high concentration of tryptophan. [19:28] Have ENERGYbits or SKINNYbits in the morning, afternoon, and before workouts. You can have 30 or whatever suits you. Have the RECOVERYbits at night, so your body goes through a natural detox. It's also good to take RECOVERYbits before eating if you have digestive issues. [26:41] The first large scale algae production for large consumption started in the 1950s, but then it was closed down, and the Japanese spent 10 years trying to grow algae for mass consumption. They focused on Chlorella. This is why the industry is based in Asia. In Japan, they don't buy vitamins, they just take chlorella. The nutrient profile is so powerful it will get noticed. [36:47] Links mentioned in this episode (some affiliate links included): Use code CleanEating for 20% off Use code CleanEating for 20% off Use code CleanEating for 10% off & free shipping /episode/index/show/cleaneatingforwomen/id/6220618

#17: Happy Brain Habits with Loretta Breuning, PhD 01/29/2018

#17: Happy Brain Habits with Loretta Breuning, PhD Loretta Breuning, PhD is the author of . This is a fantastic book, and I wish I could remember how I came across it. I am honored to have Dr. Breuning on the show today, as we talk about easy changes that everyone can make to feel happier. In this episode of the Clean Eating for Women podcast, we talk about: How Dr. Breuning started learning about animal neurochemistry and what we share with animals How happy brain chemicals turn on for specific reasons and then turn off The four happy brain chemicals dopamine, oxytocin, endorphin, and serotonin Some Highlights of This Episode on happy Brain Habits with Loretta Breuning, PhD: Dr. Breuning was a college professor for 25 years. She took an early retirement and started a new life. Her experience of being a parent and her childhood didn't fit what was in textbooks. At the time, evolutionary psychology was growing. She started reading about how neurochemistry works in animals and what we share with animals. The connections she saw were so obvious. [01:37] Nature is all good is what is being reported. Animals are not happy all the time. The happy chemicals are turned on to promote a specific survival behavior. Then they turn off. The idea that people can do nothing and always be happy is a misconception. [03:50] Dopamine is chemically the same as cocaine. It's the reward chemical. It makes you feel good and releases the energy to go towards your reward. It motivates and connects neurons that connect the next time you have a reward experience. [08:38] Oxytocin is the warm and cuddly chemical. The love or cuddle hormone. This is triggered by trust and touch. When oxytocin is not stimulated it is a warning signal to be aware. We are looking for opportunities that are similar to our previous experiences of trust. In the state of nature, anyone close enough to touch you is close enough to kill you. The drug is sex addiction and ecstasy. [10:06] Endorphin is complicated. It's the runner's high. It's the first one that was discovered and it is the same as opioids. Endorphins evolve to mask pain. Such as when a gazelle is attacked by a lion. Endorphins mask pain for 15 minutes with a feeling humans perceive as euphoria. Exercise addiction is a popular way to stimulate endorphin, but it is not healthy to exercise to the required point of inflicting pain. [13:17] Serotonin is similar to antidepressants. The simple word for serotonin is pride or social dominance. Animals are constantly stealing food and mating opportunities. The mammal brain evolved to constantly compare with others and seek dominance when in that position. It's how your brain interprets your immediate environment in this minute. [16:05] How we are expected to feel humble and dominant all the time. Our serotonin pathways build from things that have built our serotonin levels in the past. We compare ourselves to everyone and then wonder why we don't have that. That thought process will trigger a down feeling. Our serotonin is also triggered by the people around us. [18:58] How our brains have evolved to protect us. During Little House on the Prairie times it was dangerous to go outside in the winter. Staying in the house was safe. Just staying in the house will make it natural for your brain to have anxiety. Fill your life with things you like. If the only things you like are bad for you, you need to fill your life with new likes gradually. [26:19] Stimulating the happy chemicals. Dopamine is stimulated by reaching a goal and novelty. Oxytocin and thinking thoughts that stimulate social trust. Take small steps towards trust. Human groups rely on common enemies to bond. [27:46] Links mentioned in this episode (some affiliate links included): Code: CleanEating1 Code: CleanEating /episode/index/show/cleaneatingforwomen/id/6191364

#16: Traditional diets and what they can teach us about health with Hilda Labrada Gore 01/22/2018

#16: Traditional diets and what they can teach us about health with Hilda Labrada Gore Hilda Labrada Gore from the Wise Traditions Podcast is here today to talk about traditional diets and what they can teach us about health. Wise Traditions is the podcast for the Weston A. Price Foundation.In this episode of the Clean Eating for Women podcast, we talk about: The importance of ridding our bodies of toxins before having children. The healthiest people in the world all have eating nutrient dense foods in common. Making gradual changes to support significant diet change. Some highlights of this episode: Hilda got into health and wellness because her life began on shaky ground. Her mom had German measles, and she was born with a hole in her heart. After her surgery, she wanted to take care of the body she has. She is an integrative nutrition health coach, a group fitness professional, and a wellness podcaster. [01:09] The importance of cleaning out our bodies before having children, because we are exposed to so many toxins. How preservatives and additives may have made Hilda's mom vitamin A deficient. [03:27] The Weston A. Price Foundation is based on a dentist and researcher who went all around the world looking for the healthiest people. He found people with amazing smiles and wanted to see what they were eating. People in different areas all ate different things, but they all had eating nutrient dense foods in common. [04:27] How being vegan is great as a fast and cleanse, but it is difficult to sustain as a diet and lifestyle because of missing essential nutrients in the diet. [09:06] Hilda was introduced to the Weston A. Price Foundation through a friend who was suffering from chronic fatigue, and she noticed how diet had helped her friend. [11:31] The importance of gradual diet changes. It takes time to make significant lasting change. Spend a year switching to butter, and then find natural snacks. Doing little upgrades to develop wise traditions is what worked for Hilda. Progress not perfection. [12:01] A Maasai Warrior contacted the Weston A. Price Foundation, and Hilda went to talk with him. HIlda encouraged them to eat their natural diet which consists of milk, meat, and blood. They made the decision as a community to go back to their traditional diet. [17:29] The ancestral foods of Peru include a variety of traditional diets. Like seafood on the coast. Things like liver and onions, and fish soup including the head. The jungle areas eat wild boar and vegetables and plants. People in the mountains eat diets rich in carbohydrates like quinoa and wild potatoes. Eating according to your region. [20:27] How having a healthy gut is the key to wellness, because we need a healthy gut to assimilate the nutrients from our food. Drinking bone broth is a great way to start. Also, think about what you put on your body. [26:06] Links mentioned in this episode (some affiliate links included): Use Code CleanEating for 20% Discount Promo Code: CleanEating /episode/index/show/cleaneatingforwomen/id/6165318

#15: Fatigue & Autoimmunity with Functional Medicine Physician Mark R. Engelman MD, FSCM 01/15/2018

#15: Fatigue & Autoimmunity with Functional Medicine Physician Mark R. Engelman MD, FSCM Physician Mark R. Engelman MD, FSCM, is here to talk about Autoimmune related conditions, including testing, diet, and lifestyle recommendations.In this episode of the Clean Eating for Women podcast, we talk about: We are going to talk about the testing company . How Dr. Engelman has extensive experience managing autoimmune conditions Testing, diet, and lifestyle recommendations from Dr. Engelman Some highlights of this episode on Fatigue & Autoimmunity with Functional Medicine Physician Mark R. Engelman MD, FSCM: Dr. Engelman came from a medical family in Ohio. He was going to follow in his father's footsteps, but moved to Arizona to get out of the cold weather. He was an emergency medical physician for 23 years. He was the President of the Heart Association, and he was a mainstream medicine guy. [02:09] He then started a bilingual hospital in Mexico and then worked in China. He learned a lot about Eastern medicine, and then became mesmerized by stem cells. He found a stem cell fellowship. The stem cell medicine got him interested in cellular biology. Integrated medicine is the pathway to how things work. If you know this, then you can figure out what is going wrong when someone gets sick. [03:39] The End of Alzheimer's prior to the 2000s the word was what? Now the new word is why? Why am I sick and how can I do something about it. Integrative medicine is about the why. [06:34] How people see Dr. Engelman after other doctors not being able to diagnose them. How patients have a series of symptoms and sign with a label put on them. Dr. Engelman asks the question of why are they experiencing these symptoms. Autoimmune diseases are always triggered by something. [10:23] The importance of finding a doctor who focuses in on the history of the patient before testing. Regular doctors get a blood panel. Chemistry panel and electrolytes. Get a general idea of how your organs are working. For fatigue, looking at thyroid is an option. These tests can be inaccurate with the spread rates. Functional medicine doctors can hone in better. [13:23] Finding the trigger for autoimmune thyroid problems. First look at the gluten panel on Cyrex. How autoimmune goes after one thing and then goes after your body too. How autoimmune disease is autoimmune activity or a bunch of things happening. [19:18] My immune system has decided to start attacking me. This is about immunology and how we manufacture energy. We have millions of immune cells that feel their way around our bloodstreams and tissue. If our immune system doesn't recognize something from being different from us. Main triggers are hidden allergens, environmental toxins, inflammatory diets, trauma, stress, and pathogens. [22:51] How we have control over our treatments and seeing and finding a functional medicine doctor to manage the disease. Many of these autoimmune diseases are reversible. Finding out what the issues are can help to reverse this stuff. How the barrier gets breached and then our immune systems go after the foreign things and then it makes mistakes. [32:17] The importance of quality sleep and having a healthy gut. Testing for gluten and cross reactivity. Antibodies to new foods introduced to the body. How adding estrogen may balance out the immune system. [37:38] Links mentioned in this episode (some affiliate links included): /episode/index/show/cleaneatingforwomen/id/6143131

#14: Setting Goals & Making Health a Priority 01/08/2018

#14: Setting Goals & Making Health a Priority Setting Goals & Making Health a Priority It’s the beginning of 2018, and I’m talking about New Year's resolutions and making health a priority in this solo episode #14. You can listen here or using your favorite podcast app (click through to my site if you don't see the player below): In this episode of the Clean Eating for Women podcast, I talk about: My New Year’s resolutions Focusing on health as opposed to weight loss My favorite tips for cleaning up your diet when health is your goal Some highlights of this episode: The strategy that I have been using to set my big 2018 goal is visualizing my goal and figuring out the roadblocks or limiting beliefs that are preventing me from keeping that goal. This is based on Courtney Violet Bentley's meditation technique. [09:19] My 2018 goal is to write a book. I visualized reaching the goal with the completed book in my hands. Then I had to discover what was preventing me from reaching the goal. My limiting beliefs were that it is a lot of work, I've never done it before, and that I am not good enough. [10:11] Things I came up with to overcome my limiting beliefs included an inspirational podcast with a writing coach, then I reached out to the writing coach who referred me to a different coach, I set up a consultation, we had a nice connection, I sent him some of my work, and I have an appointment with him. I also created a project calendar, and then I started to write. [13:21] How health for me is about managing my symptoms of my autoimmune disease and feeling vibrant and alive. I'm also trying to manage my migraines and make sleep a priority. [17:27] I'm also exercising earlier in the day and not over exercising. I exercise for 20 to 50 minutes and then practice 10 minutes of gentle yoga in the evening. I'm also working on having a normal menstrual cycle and managing my overall inflammation. [20:13] An example of setting goals for weight loss to improve health include visualizing the goal and feeling it. Roadblocks include having time and energy for healthier meals and going to the gym. [24:24] Overcome roadblocks by meal prepping or trying an online program that doesn't require me to go the gym. Little things that can be done include adding another serving of vegetables to my diet, buying bagged spinach, walking 20 minutes a day, finding a walking buddy, and using a pedometer. [26:30] Practical tips for clean eating include using an instant pot and listening to my podcasts on green smoothies, clean cooking techniques and meal planning, and how to make vegetables taste delicious. Other things you can do include increasing your vegetable servings, trying a meal delivery service, batch cooking, meal planning services, CSA boxes, and my Clean Eating Everyday Cookbook. [30:12] Links mentioned in this episode (some affiliate links included): Clean Eating 101 eBook (Please leave a ) and email me a screenshot Discount Code: Cleaneating1 Discount Code: Cleaneating Discount Code: Cleaneating /episode/index/show/cleaneatingforwomen/id/6120146

#13: Courtney Violet Bentley on Discovering Our Limiting Beliefs 01/01/2018

#13: Courtney Violet Bentley on Discovering Our Limiting Beliefs Personal trainer, motivational speaker, and host of the Fit Fierce and Fabulous podcast Courtney Violet Bentley is here today to talk about discovering and overcoming our limiting beliefs in Episode #13.In this episode of the Clean Eating for Women podcast, I talk about: Courtney’s journey to building self-confidence Techniques to identify your limiting beliefs The moon and the stars Some highlights of this episode: Courtney is a personal trainer who would see her clients do well and then fall back into their old habits. She decided to use techniques that she had used on herself for her bulimia to help her clients reach lasting results through things like EFT and the phases of the moon. [02:27] She teaches people how to discover their limiting beliefs and breakthrough them to become a fit fierce and fabulous female. [03:34] How an eating disorder is caused by a lack of something. Learning self-love and intuition is a step of breaking free. [05:09] The importance of trusting and taking the first step and having faith that it will be beneficial for you. Finding your light through your first step. [08:02] EFT emotional freedom technique. Certain meridian points connect with other points. By tapping you release a negative emotion through the energy in your cells. This helps break free from bad behaviors. Using EFT to release negative thought processes. [08:52] Using guided meditation to find limiting beliefs. You could journal and ask what you are fearful about. Once you discover the limiting beliefs you can start to take steps to overcome it. Changing your story to loving to make healthy choices. When you tell yourself this story it becomes so much easier to make the choice. [13:07] Manifesting and taking the steps of forgiving yourself and stepping into the feelings of getting what you want and then taking the action steps. You have to feel what it feels like to have this thing and bring in an opportunity and then take action to get those opportunities. This is when manifestation is the most powerful. [25:33] Moon energy and power. Courtney has always had a unique connection to the moon and stars. Looking at the moon and stars gives her a reminder of unlimited potential. Different patterns of the moon would affect her moods. Full moons are for release of limiting belief. She combines moon cycles to reach goals because it is really powerful. [31:05] During the new moon clear things out and make room for what you are commiting to. This can even be clearing time or clutter. [38:37] Links mentioned in this episode (some affiliate links included): /episode/index/show/cleaneatingforwomen/id/6079437

#12: Alcat Food Sensitivity Testing with Nutrition Expert Amy Pieczarka,RDN 12/18/2017

#12: Alcat Food Sensitivity Testing with Nutrition Expert Amy Pieczarka,RDN Nutrition Expert Amy Pieczarka, RDN is here to talk about Alcat Food Sensitivity Testing. Welcome to Episode #12 of Clean Eating for Women. In this episode of the Clean Eating for Women podcast, we talk about: How food sensitivities can cause chronic effects including weight gain for no reason The difference between food allergies and food sensitivities How most people can benefit from the Alcat test and results Some highlights of this episode: How Amy discovered that testing for food sensitivities would be a great help for her clients and an important tool in finding root causes of problems. [03:44] Cell Science Systems is the laboratory that does the Alcat test and how they put the recommendations into practice. [04:15] How allergies are associated with antibodies and the reaction and symptoms often happen within minutes to an hour later. [06:10] Sensitivities involve the innate immune system and the symptoms are more delayed. They could come up hours or days later and aren't as profound but they can be chronic. [07:06] How food sensitivities cause inflammation which is a major contributing factor to chronic issues. [11:48] Testing is required to pinpoint symptoms that are being experienced on a daily basis. Food sensitivity is a piece of the puzzle, and the Alcat test takes the guesswork out of the process. [14:18] The Alcat test measures white blood cell response. Leukocyte activation is measured as they are introduced to the food extracts. This indicates an inflammatory response. [16:22] How consuming the same food everyday can cause food sensitivities. [22:56] The Alcat test includes colored coded results. Red is reactive and green is all the foods that you can have. To begin, focus on eating the green foods and follow the rotation plan on the second page to not bombard the immune system everyday. [25:36] Links mentioned in this episode (some affiliate links included): /episode/index/show/cleaneatingforwomen/id/6052642

Clean Eating for Women with Carrie Forrest, MPH in Nutrition

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