In college I figured out, with the help of a nutrition coach, that I was not eating enough vegetables. In face, I was barely eating any, even though I thought I was. In this episode discover the life-changing benefits of vegetables for your body and your brain. And learn what counts as a vegetable (plus what does not). Then take the 7 day Microcommitment Challenge to help you easily eat more veggies. Enjoy!
Learn a tiny commitment that can transform your hydration habit. It is seriously easy. No matter whether drinking enough water is something you struggle to remember, or it is a daily rhythm for you, this micro-commitment will make drinking water the easiest wellness habit you do.
All-or-none thinking is so last year! In this episode learn a powerful hack to stop all-or-none thinking in its tracks. It is a thought you learned in the diet mentality. You don't have to hold it over into your Intuitive Eating journey. In fact, it slows down getting freedom in your relationship with food.
Here are the resource episodes I mention.
https://www.thevireolife.com/podcast/2022/11/10/ep-11-eating-well-through-your-holidays
https://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed
https://www.thevireolife.com/podcast/2023/3/22/ep-30-how-to-become-a-better-intuitive-eater
Discover both the psychological and physical reasons diets backfire. Learn the changes that happen in your body that set you up to gain weight. And how losing and gaining weight back increases your risk of heart disease. If you are thinking about starting a new diet, listen to this episode first. Get your eyes wide open to the truth.
Here is the episode I mentioned to support you -
https://www.thevireolife.com/podcast/2023/8/2/ep-49-honor-your-hunger-to-feed-your-soul
Discover all about one of the overlooked staples on your holiday table. Beets. From a can they are "interesting" looking, to say the least. But in this episode you'll learn two tasty ways to eat them. Plus all of the powerful benefits of beets and one of its great companions ... apples.
Discover some herbal history in this fun episode. More importantly, learn about the benefits of 5 of your favorite holiday seasonings. Cinnamon, nutmeg/mace, ginger, vanilla, and peppermint. Also learn which one is dangerous in large doses.
The two herbal medicine books I reference in this episode are:
Herbal Emissaries. Bringing Chinese Herbs to the West. By Steven Foster and Yue Chongxi
The Tao of Nutrition. Third Edition. By Maoshing Ni and Cathy McNease
Heading into the holiday party season, you'll be going to gathering where you may need to bring your own dish (BYOD) for medical reasons. Or you may prefer to trust yourself to grow as an Intuitive Eater, trusting you will make the best of whatever is available.
I've had times for both, depending on where I was in my journey.
Today you'll answer the question - when is it best for you to BYOD or not?
Benefit your brain, your immune system, your eyes, and your gut health with two fall favorites - pumpkin and sweet potatoes. Get the details of how much you need and unusual ways to enjoy them this season
https://www.thevireolife.com/blog/2017/2/22/a-powerful-plate
Discover how stress impacts your health and Intuitive Eating. Learn the 3 mistakes people make when trying to get out of a stress-filled survival mode. Find your 3 ways to slave the chaos that's causing your stress.
The resources I mentioned:
http://www.thevireolife.com/podcast/2023/2/9/ep-24-move-from-chaos-to-calm-by-mastering-your-stress
http://www.thevireolife.com/podcast/2023/6/7/ep-41-is-short-meditation-better-the-results-are-in
http://www.thevireolife.com/podcast/2023/8/2/ep-49-honor-your-hunger-to-feed-your-soul
Resources to help you get even more out of this episode:
http://www.thevireolife.com/podcast/2023/8/2/ep-49-honor-your-hunger-to-feed-your-soul
Alex - @frenchguycooking
https://www.youtube.com/@FrenchGuyCooking/about
You may eat more than your really want because you're chasing satisfaction with quantity instead of quality.
The ingredients, the variety, the spices, and the experience of your meal all add up to either give you pleasure - or leave you feeling bland and wanting more. In the form of "too much". So, check out these 5 ways to maximize your pleasure and elevate your eating experience.
It all started with a Taco Bell bean burrito. Seriously. When I saw a friend not eat the last bite of a burrito because he was satisfied I realized that normal eating was possible. And it hinged on satisfaction. In this episode learn the questions that will help you stop at satisfaction, what satisfaction really is, and why you eat past satisfaction. See you inside!
How does mindful eating - or distracted eating - fit into your home and work culture? When you enjoy a mindful meal you come back recharged.
Listen to learn how to eat mindfully, discover meal-time practices that work even in a crowd, and engage with questions that will level up your relationship with food.
Discover why allowing yourself to eat what you really want leads to healthy eating. It's counter-intuitive - but it's real. Learn how putting rules around what you eat actually increases your cravings. And hear my story and friends' stories about how eating what we want helps us eat healthy.
Here’s Episode 30 to help you when what you want to eat is not available.
See you in the 7 Day Intuitive Eating Challenge!
When you make yourself go hungry, you train your mind that your needs don't matter. That there is not enough. When you eat mindlessly or eat when you are not hungry, your train your brain that you can't handle discomfort. Learn how to listen to your hunger cues and honor them. It will give you a healthy body and a strong mind.
Your body was designed with its signals of hunger, fullness, and what it wants. Anyone pushing or policing that is crossing into territory their voice has no right to. You are responsible for your body, not them.
For more inspiration on stopping the food police, head here.
How does stress and cortisol impact your craving for pasta, cookies, and other comfort food?
What does science say about whether dieting increases your cortisol?
Do certain foods help you handle stress?
Ultimately - What can you do in your life and food to lower your stress and enjoy your life?
http://www.thevireolife.com/blog/2018/4/18/5-herbs-for-stress-management
http://www.thevireolife.com/blog/2017/1/23/a-new-kind-of-stress-eatingthat-is-actually-beneficial
When you feel like something is holding back your career and you are not sure what it is ... it may be your wellness.
Eight questions to reveal how you can improve your work by improving your wellness
The research on the connection between your healthy habits and your success
Examples you can use today to move from burnout to breakthrough
Eight questions to ask yourself:
1. How is my health and fitness helping me be successful?
2. How is my health and fitness preventing next level success?
(Either because not feeling my best OR because I’m trying to optimize my fitness and I’ve lost balance – listen to http://www.thevireolife.com/podcast/2023/4/27/ep-35-surprising-signs-you-may-be-maximizing-wellness-to-your-hurt )
3. Do I wake up and within an hour I’m energized and looking forward to what I’ll get done?
4. When do I mentally check out? When do I go through motions? When do I feel tension and thoughts spin? (All the time? Certain days? Certain situations? After a big project? With certain people?
5. When do I feel exhausted and unmotivated?
6. What things can I do during day to stay mentally calm alert/engaged?
7. What snack or lunch is both easy and fit in a Powerful Plate?
8. When do I most need to take breaks? What types of breaks recharge me the most?
Wondering how sitting and standing differ in your ability to succeed?
Check out these two resources to learn even more -
http://www.thevireolife.com/blog/2022/4/6/move-more-and-sit-less-with-dr-stefan-zavalin
http://www.thevireolife.com/podcast/2023/2/23/ep-26-the-best-workouts-to-help-you-feel-great
In this episode discover the simple way to eat a Powerful Plate for energy. Also, how Intuitive Eating helps you with focus and mental energy.
Here are the additional resources I mentioned in the episode:
https://www.thevireolife.com/blog/2017/2/7/break-the-diet-mentality-and-eat-the-way-you-were-designed
http://www.thevireolife.com/blog/2022/8/17/why-did-i-ditch-dieting-for-intuitive-eating-and-why-you-should-too
https://www.thevireolife.com/blog/2021/3/5/the-dark-side-of-dieting
http://www.thevireolife.com/podcast/2022/10/13/ep-7-be-at-your-best-in-your-next-conference
http://www.thevireolife.com/podcast/2022/10/13/ep-4-eating-healthy-when-you-are-too-tired-to-cook
Is bone broth good for you? How can bone broth help your brain, your body, and give you more energy? Can you make slow cooker or Instant Pot Bone Broth? When are good times to drink bone broth and how else can you use it? So many answers in this episode for you! It's almost a magic elixir that fits in your Real Wellness lifestyle.
Bonus resource - Here's the video I mentioned. http://www.thevireolife.com/blog/2022/6/2/3-unusual-ways-to-improve-your-gut-health
Every action and reaction in your body goes on in a base of water. Even mild dehydration (read: I'm not thirsty yet) decreases your ability to think quickly and easily and increases your fatigue. In this episode learn what you can drink that hydrates you, what and when you are better off not drinking, the simplest ways to get rid of chlorine in your water, and how to enjoy water more. One of the books I mention for water filtration research is The Seven Pillars of Health by Dr. Don Colbert. The video I mention on gut health is here - http://www.thevireolife.com/blog/2022/6/2/3-unusual-ways-to-improve-your-gut-health
In this FREE guide learn how to:
· Stop the fad diet roller-coaster
· Exercise in your lifestyle
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ViREO Life is a health and wellness practice, incorporating physical activity, exercise, nutrition, and behavior science services. The text, photos, video and other media presented in this site and the social media connected to this site are for information purposes only. None of the above information sources are intended as a substitute for professional medical advice. This information is not to be used to diagnose or treat a health problem without consulting a qualified health care professional. If you have any questions or concerns, please consult your health care provider.
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