100% Healthy-ish

100% Healthy-ish

By Dr. Jillian Murphy, ND (she/her)Health & Fitness
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100% Healthy-ish episodes

  • Knowing What's Right for YOU

    It's tough. There are so many options on the table and when it comes to food, body, weight, and health, every woman should feel comfortable to do what feels right and empowering for themselves. But how do you know if something IS right and empowering for you OR if it's simply something that makes you feel like you fit? Is fitting in at a sacrifice to self every okay? It's a tricky, sticky conversation but a good one. Tune in for more!


    PS I also cover some common questions about my new program, Redefining Health - so you can decide if it's right for YOU! Early bird bonuses end today so get in there quick!!!

    27 min
  • Three stories you aren't going to want to miss!

    Three incredible women are sharing their experience of working with me to redefine their relationship with their bodies, food, and health. Together, we've managed everything from fast-food obsession to weight concerns to diabetes and today they are sharing their biggest AHAs and takeaways. 

    There are so many gems in this episode - I hope after listening you'll join me in REDEFINING HEALTH my new program for those who are looking to start 2021 in a whole new way. THE EARLY BIRD BONUS AVAILABLE FROM JAN 5-7th - get in now!

    43 min
  • The Very Best Post-Holiday Reset (no celery juice required!)

    Welcome back to home for the holidays!! We are on verge of wrapping up this beautiful messy year.

    I'd like to challenge you to find the ultimate, fits-you-like-a-cozy-sweater, food/movement/well-being plan that helps you feel like a million bucks on a Friday night before a month-long vacation for 2021. 


    When you find it, you'll discover that it's the very best New Year reset you've experienced - and wowy-wow-wow - it'll never even once ask you to cut carbs or consume spirulina (Seriously. That stuff is PEE-U).

    One thing though, I want to warn you that it might be hard to find. In fact, I'd like to suggest that the reason you haven’t yet found this ultimate reset plan that leads to incredible health and well-being while loving and honouring all of you - like John loves Chrissy - is because....

    Oops! Can't I tell you that here. You need to tune in!

    26 min
  • Home for the Holidays: Hope for The New Year

    Today I'm talking about HOPE.

    The hope associated with diets.

    The hope of weight-loss.

    The hope of finding the perfect food and exercise plan.

    Of re-creating yourself in the New Year.

    Truly, what we're talking about is why our old programming persists and what it’s going to take to work with it, instead of falling victim to it.


    Tune in and let me know what you think! And don't forget to rate, review, and SUBSCRIBE.

    15 min
  • Home for the Holidays: 3 Top Tips for Holiday Food and Body Triggers

    Last week I talked about The Arc of the holidays and the internal battle that often gets triggered when it comes to weight and health. 

    We chatted about the tough realization that even the most ardent feminist can find herself falling back into old, diet-y patterns when her confidence is shaken by an indulgent holiday, jeans that feel a bit tight, as well as (non-holiday related) aging, health and changing and body concerns.

    And then I left you hanging.

    I was like: 'So, there’s this arc that's likely to play out over the holidays. And it's going to trigger an internal battle that leaves you feeling stuck and vulnerable. Okay! See ya!'.

    Today I'm making up for it! I'm offering up a solid three-step plan for managing the arc and the mess that follows.


    Links:

    The Food Freedom/Body Love Signature 1:1 Program

    Brand New! Redefining Health. A 16-week, super high-touch, hybrid program launching January 5, 2021. 

    18 min
  • Home for the Holidays: The Internal Battle

    Today I'm talking about what I lovingly call 'The Arc' of the holidays. It's that predictable pattern - where even the most intuitive-eating, body-accepting, diet-rejecting, stigma-fighting female starts to feel the holidays catch-up with her and finds old programming (i.e. the desire to hop on a restrictive 'reset' program) popping up in a MAJOR way.


    It feels bad. Like, really bad. Not only to feel bad about your body but to feel bad ABOUT feeling bad about your body - when you know you should 'be better' at body acceptance than this. 

    Sound familiar?

    Tune in to today's episode.

    24 min
  • The 5 Biggest Lessons for Pursuing Health Beyond Weight-Loss

    BEYOND WEIGHT, wrapped-up last week. Today, Jill is exploring her 5 biggest takeaways from that series AND introducing her brand new series (called HOME for the HOLIDAYS) which kicks off next week. 

    The new series is going to take you deeper into Jill's work and approach as she pursues the BIG, audacious goal of helping you NEVER need a New Year's Resolution Plan for food and your body ever again. The series will build on the lessons learned from BEYOND WEIGHT while exploring the fears and anxieties most of still have when it comes to food and weight. 

    It’s something Jill's never done before and she wants to invite YOU to take a front row seat as she explores a new branch of her work. It’s going to be be a fun, super interesting, balm for those who are struggling with their bodies as they muddle through the holidays in this unprecedented time - and it's absolutely exclusive to this community!

    But before we get into that....

    Let's chat about the 5 biggest lessons and takeaways from BEYOND WEIGHT!


    Links:

    Learn More about Jill's NEW program: Redefining Health

    https://www.instagram.com/foodshareto/

    https://www.instagram.com/dietitiansforfoodjustice/

    https://www.instagram.com/loving_spoonful/

    22 min
  • BEYOND WEIGHT: On Nutrition in Schools with Shalyn Yamanaka-Wong
    It’s the final episode of Beyond Weight - and today, Jill is speaking with Shalyn Yamanaka-Wong. Shalyn is a dietitian who helps families turn stressful mealtimes into relaxing, enjoyable meals.  She understands schools and parents struggles with feeding children and helps them raise children with a positive relationship with food and their bodies.  She currently lives in Singapore, but works with schools and families all over the world... and today we're talking about Nutrition in Schools!
    In this episode, we discuss:
    The realization that the life-long struggle with food and body starts young - and schools enforce it
    Nutrition messaging in schools - it comes from the curriculum and also from the people who teach and care for our children, most of whom have no nutrition education
    When parents affect the curriculum and nutrition messaging at school
    The unrealistic, and sometimes conflicting, expectations parents have for their children and eating...and why it makes everyone feel like they’re failing
    Worries about the quality of food AND the quantity of food kids are eating while at school
    How do we learn to trust kids with sugar?
    The challenge of teaching about food in school when eating is often a curriculum and schedule afterthought
    Kids aren’t eating at the right times and aren’t given enough time to eat
    How food insecurity changes parental concerns
    The ideal way to teach nutrition in schools
    Learning to feed our kids is an ongoing journey and we’re never done learning!
    Links:
    website: https://www.simplynutrition.com.sg
    FB: https://www.facebook.com/simplynutrition.sg/
    Instagram: https://www.instagram.com/simplynutrition.sg/
    1 hr 11 min
  • BEYOND WEIGHT: On Feeding Neurodiverse Kids with Deb Blakley

    What do we do when there are potentially more challenges with feeding?

    In the eighth episode of Beyond Weight - a NEW series that asks the question “how can we manage health concerns without focusing on weight loss, food restriction, and body shame?” Jill is speaking with Deb Blakley, a nutritionist and mum who is passionate about kids learning to love food from birth and beyond. Deb loves working with children and families who are struggling with fussy eaters; problem feeders; children with Autism Spectrum Disorder (ASD), Sensory Processing Disorder (SPD) and Attention Deficit Hyperactivity Disorder (ADHD) - Which is what we're talking about today!

    In this episode, we discuss:

    • How Deb started working with very picky eaters
    • The biggest struggles for all families when it comes to feeding our children
    • Why teaching kids about nutrition and health is problematic
    • When a big part of feeding therapy is reminding parents that their child has the ability to learn and grow
    • Why rigidity helps neurodiverse kids feel safe and preserve energy
    • How to work with that rigidity at the child’s pace
    • The importance of a multidisciplinary approach
    • Helping kids do well away from the table, affects how well they do at the table
    • Other types of feeding therapies for autism and why they don’t often work: pressure, contextual learning, food agendas
    • Why focusing on the journey is SO important when progress is slow
    • The difference between “getting a kid to eat a certain food” and teaching parents how to feed
    • Cutting out foods for neurodiverse kids: Yay or Nay?
    • Evaluating whether your child can tolerate restriction
    • Setting realistic expectations for progress and setting kids up for success
    • Coping with nutritional worries when you have a very picky/rigid eater

      • LINKS:

      You can find Deb at Kids Dig Food.

      44 min
    • BEYOND WEIGHT: On Helping Without Harming When it Comes to Kids and Weight

      “When their parents trust them, they thrive. They learn to eat, they grow according to their nature, and they show me how wonderful our bodies are.”

      In the 7th episode of Beyond Weight - a NEW series that asks the question “how can we manage health concerns without focusing on weight loss, food restriction, and body shame?” - Jill is switching gears and talking about kids! That’s right! The next three episodes are focused on weight, health, and feeding issues that are unique to children - and today she’s kicking off these bonus episodes, talking with Rebeca Hernández, about kids, weight, and health.

      In this episode, we discuss:

      • Teaching parents HOW to feed instead of WHAT to feed
      • The difference between a deficit model and a competence model
      • Why well-intentioned parents interfere with feeding
      • Understanding normal childhood growth
      • Satter’s Division of Responsibility
      • Dealing with kids who only eat potatoes or who refuse to eat dinner...only to demand food at bedtime
      • When you should care about weight
      • Why variety seeking is natural - even in the presence of sugary fatty food

        • Studies Mentioned:

        The Postingestive Consequences of Fat Condition Preferences for Flavors Associated With High Dietary Fat. DEBORAH L. KERN, LINDA McPHEE, JENNIFER FISHER, SUSAN JOHNSON AND LEANN L. BIRCH. Phystology& Behavior, Vol 54, pp 71-76, 1993

        Caloric Compensation and Sensory Specific Satiety: Evidence for Self Regulation of Food Intake by Young Children LEANN LIPPS BIRCH and MARY DEYSHER. Appetite, 1986, 7, 323-331

        56 min

      About 100% Healthy-ish

      From the publisher's feed

      I'm Dr. Jillian Murphy - a naturopath, Health Lifestyle architect, body joy seeker, and french fry activist - and I’m here to blow the health conversation (and the whole damn industry!) wide open.…