On this podcast episode, Sarah talks with Coach Jon McLernon. Coach Jon is a weight loss coach and emotional eating expert who has lost 100lbs.  From nanotechnology researcher, to Navy marine engineer, to globetrotting nomad, Coach Jon spent most of his life running from his true calling, until one question changed his life.  Now he's on a mission to help others lose weight for good by learning why brain driven weight loss works and fad diets don't work!

With Freedom Nutrition Coaching he marries the Science of Metabolism with the Psychology of Behavior Change and the Compassion of Human Connection to create life-changing transformations with his clients.

In this episode Sarah talks with Minnie Luong all about Kimchi! Minnie is the founder of Chi Kitchen Foods where they make traditional style fermented kimchi products and in the episode she explains what kimchi is and why it is beneficial for our gut health. Kimchi is full of ‘good bacteria’ and when we consume the probiotics found in fermented food it can help us maintain a healthy digestion ecosystem within our body. In fact just last summer, Stanford researchers found that a 10-week diet high in fermented foods can boost your microbiome diversity and can improve your immune response! 

Minnie also tells us a little of the history of kimchi and her story on how and why she started her business. She also gives us some great tips on how to incorporate more kimchi into our diet. If you are wondering how to improve your gut health through whole foods, eating kimchi is a great place to start. Chi Kitchen foods even has a plant based kimchi that contains no animal products which according to Brown University eating Kimchi without fish products has the same type of bacteria as more traditionally made kimchi- totally sounds like a win for me! Connect with Chi Kitchens to learn more about their products.

Get the show notes: badtothebowl.com/52

Connect with Chi Kitchen Foods: https://chikitchen.com/

https://www.facebook.com/chikitchenfoods/

https://www.instagram.com/chikitchenfoods/

In today’s episode, Sarah talks with Harmony Slater, one of 20 women in the world to hold the title of Certified Ashtanga Yoga Teacher and Wellness Coach, about the benefits of breathwork. Harmony has not only studied breathwork and yoga but she specializes in helping her clients overcome the negative physical and mental effects of chronic stress by creating awareness around irregular breathing patterns, which can lead to feelings of fatigue, an inability to concentrate, and a lack of mind-body connection.

Talking points from today’s episode:

Harmony also gives us a peek into her upcoming breathwork course!

Get the show notes: www.badtothebowl.com/51

Connect with Harmony:

WEBSITE:  http://www.harmonyslater.com/

In this episode, Katey explains intermittent fasting and gives us an inside look into the healthy benefits she experience by incorporating restorative eating into her lifestyle. From burning fat to boosting metabolism - and even supporting gut health, Katey answers all the frequently asked questions about from what intermittent fasting is and how it works. She also goes over popular methods such as time restricted eating and circadian fasting as well as the 'rules' to intermittent fasting - although she does advocate to find what works for you and that it is not about being super regimented! We also talk about what to do if you get hungry when fasting and more! 

Get the show notes: badtothebowl.com/50

Listen to Katey talk about gut health: https://badtothebowl.com/35/

Connect with Katey: https://ri4wellness.com/ and get her free balanced plate guide!

In this episode, Sarah talks with health and habit change coach Layne Stowell, founder of Elevated Health Coaching. Layne is on a mission to help busy professionals see the healthy choice as the simple choice and that includes information about carbs! The simple truth is we need carbs - they give us energy. The problem is when we eat too many 'simple carbs' - think processed food - and not enough 'complex carbs' - think vegetables! Complex carbs are full of fiber and nutrients and are good for us! Layne also explains how to habit change and think of carbs in 'quality not quantity'. It's all about most of the choices you make being the healthy choice and looking at your nutrition on a spectrum - rather than limiting what you can or can't eat which might lead to some obsessive food behaviors or leaving you feeling bad about 'falling off the wagon'. So definitely eat your carbs just start to take notice of when you eat the processed white bread, how it makes you feel and pivot to understanding how a complex carb full of fiber might give you more energy and keep you full longer.

Get the show notes: badtothebowl.com/49

Connect with Layne: https://www.laynestowell.com/

Download Layne's snacking combo's list here that pairs carbs correctly to keep you full longer! https://www.laynestowell.com/snack-list

In today's episode, Sarah talks with Danielle Christy from Savor the Kitchen about the health benefits of magnesium. 80% of Americans are deficient in magnesium and magnesium is involved in more than 600 reactions in our body. While it is true, eating a whole foods plant based diet is great and does provide many nutrients, it is also true that our soil has become very depleted and sometimes cannot provide all the vitamins we need. Danielle, explains the different types of magnesium and what they are used for in the body, as well as explains personally how supplementing with a good quality magnesium vitamin helped her sleep better and gave her more energy.

Danielle takes Bioopimizers magnesium which contains all the essential magnesium vitamins your body needs. Use her discount code SAVOR to save 10% here.

Get the show notes: https://badtothebowl.com/48

Connect with Danielle to learn more about her coaching, recipes, cooking lessons and more!

In this episode, Sarah talks with Lynne Bowman author of the cookbook Brownies for Breakfast: A Cookbook for Diabetics and the People that Love Them. Lynne has an amazing story of how she changed her diet and lifestyle to improve her diabetes diagnosis - and now 30 years later her numbers are barely in the diabetic range! Lynne wrote this cookbook to inspire others living with diabetes that they can manage their disease by adopting a diet rich in plant foods - and with just a few tweaks you can have brownies for breakfast that taste amazing and are made with whole food ingredients. You will be inspired by Lynne's story and also her helpful tips on how to get your kids involved more in the kitchen (it actually starts at the grocery store!) and really how a chronic disease diagnosis does not have to be the end and how adopting a plant based diet doesn't have to be complicated!

Learn about Lynne's cookbook: https://lynnebowman.com/

Connect with Lynne: https://www.instagram.com/lynneparmiterbowman/

Milena Prinzi, Editor in Chief at  All Things Hair, a Unilever brand where she spearheads Unilever's entire hair brand portfolio editorial presence working directly with the brand teams at Dove, Nexxus, Axe, Love, Beauty, and Planet, SheaMoisture, TRESemme and founder of Food vs. Evil which is a lifestyle destination where her and her team celebrate people, beauty, and wellness and fight against anything that keeps us from feeling and looking our very best joins the podcast today to talk about what plant based foods we need to eat to have strong hair, skin and nails. We also talk about some frequently asked hair care questions such as how often to wash our hair and how to use dry shampoo. This is a great podcast to learn more about what plant based vitamins and minerals we need to eat {or supplement with} to have healthier skin, hair and nails.

Kerri Fox, a certified health coach and founder of Fox Health Coaching, joins the podcast today to talk about how we can fit dessert into our healthy habits. Kerri and I touch on the topic of how we shouldn't label food as good or bad, but as it JUST IS, and if one day we eat the chips, well, that JUST IS, and the next day we might crave a smoothie. And that JUST IS. What a cool way to approach your eating, it's all about the person you want to be. It's not about the labels. It's more about, well, what will our next choice be? That's just such a great reminder, not to beat ourselves up with, what we're eating, especially during the holidays or vacations or anything like that. 

We also talk about:

Get the show notes: badtothebowl.com/45

Connect with Kerri: https://foxhealthcoaching.com/

Instagram: https://www.instagram.com/foxhealthcoaching/

On today's episode, Joe and I talk about how our negative thoughts can spiral out of control, how that can leave us in a rut and how to change that stinkin' thinkin'!

Get all the show resources: https://www.badtothebowl.com/44

Stinkin' Thinkin' Shows Up in Many Areas

In 2005, the National Science Foundation published an article regarding research about human thoughts per day. The average person has about 12,000 to 60,000 thoughts per day. Of those, 80%  are negative and 95% are exactly the same repetitive thoughts as the day before and about 80% are negative.

So where do these thoughts show up?

It take works and consistent effort, but just like Holly told us in Episode 22 consistently practicing a new thought pattern is well worth it and does work!

Sounds so simple, right? But it is harder than you think! For Joe and I, we base our truth on who we are as children of God. Who does the Bible say we are, how can our spiritual faith guide us to replacing the misbelief we are telling ourselves with the truth of what really is?

It does take consistent practice, and I don't think it is something that just stops showing up in your life - but with effort, when negative thoughts are on the loose you can keep them at bay by following those simple three steps.