Cut the Crap & Keep it Real Podcast - a no excuse approach to a healthier mind, body and soul.

Remove Your Fear of Cancer

Happy World Health Day! Yes, today is world health day and this year’s theme is food safety.

It is estimated that two million deaths occur every year from contaminated food or drinking water. I have a link below to the World Health Organization where you can learn more about World Health Day and events they’ve got happening.

I also want to thank you so very much for listening to me each week. I truly hope I’m giving you topics that are of interest to you.  Actually, I would love to know what would interest you for future shows. Is there a specific topic you would like me to cover or find an expert in. Then please send an email and give me your ideas.

Thank you for all the reviews that are coming in. Here’s one from Gem53 from “I’m really enjoying these podcasts! Learning and laughing, I always have a smile in my heart and new motivation after listening. Thanks Tanya!”

Thank you so very much Gem53 for listening and taking the time to review the show.  I truly appreciate it. If you’d like me to read your review all you’ve got to do is subscribe, rate and review the show on iTunes. If you’re not sure how to do that, click here for you step by step instructions.

April is Cancer Awareness Month. Cancer is something that almost all of us have some connection with or we know at least one person who has been touched by cancer. This is a huge a topic, I’m not going to go into the different types of cancers and all of the different treatments available. I’m going to share some facts but I want to give you some tips on prevention and mindset.

In this episode we talk about

* The dangers of sitting too long

* What is cancer?

* What are the risks

* Learn how food, exercise and bowel movements can reduce your risk of cancer

* I share a personal story

* How to change your mindset

* How to put it all into action with this weeks ‘Keep it Real Action Steps’

Resources & Links Mentioned

World Health Day

What is Cancer?

Cancer Prevention (WHO)

12 foods that fight cancer

Self Breast Exam

Self Prostate exam

High Fibre Foods

Episode 2 – The Art of Letting Go (I talk about positive thoughts)

Episode 9 – Get the Skinny of Fats and Oils (I talk poop in the Cut the Crap tip of the week)

Listen to Episode 14

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and 

Living with Gratitude

With Julie Boyer

Julie Boyer is passionate about helping people create a healthy, balanced lifestyle, with the freedom to live out their lifelong dreams. Through personal mentorship and coaching, Julie has inspired thousands of people to take action in their lives.   As an international speaker, Julie has shared her wisdom and leadership skills with people from around the world. Her first book, 30 Days of Gratitude, became an Amazon Bestseller in May 2013. Julie’s vision is to inspire the world to live daily gratitude, by simply waking up and giving thanks.

Spring has officially arrived. It feels so good to see the snow melting and the sun shining. I’m just so excited to spend more time outside.

Thank you for all the reviews that are coming in. I’d love share one from Ashley Joyce from the US “Tanya provides real strategies in a witty and fun way to improve your emotional and physical health now. I strongly recommend it!”

Thank you so very much Ashley for listening and taking the time to review the show.  I truly appreciate it. If you’d like me to read your review all you’ve got to do is subscribe and review the show on iTunes. If you’re not sure how to do that, visit tanyafraser.ca/rate and I give you step by step instructions.

Today I’ve got Julie Boyer joining me on the show, she’s the author of 30 Days of Gratitude and she’s going to share with us how we can include more gratitude into our lives to create more happiness, success and love.

In this episode we talk about

* Gratitude is a state of being

* Finding gratitude in the most darkest time of your life

* Why you should start your day with gratitude

* How you can be happy now

* Set clean intentions to make things happen

* How to be happy for other people’s successes

* How to put it all into action with this weeks ‘Keep it Real Action Steps’

Resources & Links Mentioned

Julie’s Website

Julie on Facebook

Julie on Twitter

Julie on Instagram

30 Days of Gratitude: The Gratitude Program That Will Change Your Life – Julie’s Book

The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work by Shawn Achor

Benefits of Jumping Rope

 

Listen to Episode 13

If you feel this episode has added value to you, please rate and review on iTunes and 

How to Start Juicing with Joe Cross

Ok, I’ve got to announce some incredible exciting news. Last week this podcast reached #1 in Fitness and Nutrition on iTunes. What the what?  So exciting. Thank you to you. You have made this happen simply by listening each week.  I must be doing something right!  Therefore, I will continue to share my knowledge, I will continue to motivate, support, entertain you, make you laugh and provide you with easy action steps each week to help you live a life that is full of health, happiness and love.  We are in this together, so let’s keep kicking it’s ass.

I’ve had many great reviews on iTunes, I thought it was about time I share them.  Each week I’m going to read a review that I receive. If you feel compelled to right a review I’d be very grateful.  Just head over to iTunes, subscribe and review.  If you don’t know how to review go to tanyafraser.ca/rate where I give you step by step instructions.

Ok, this review is from canferg – “This is like having a personal cheerleader to keep you focused every week on your own health and wellbeing. Down to earth and funny. Love this!”

Thank you so much for reviewing and listening canferg, I sincerely appreciate it.

This week we are talking about juicing and I’m so honoured and excited to have Joe Cross on the show today. If you don’t know who he is, just google his name he’s the first person to come up. Joe is known for this documentary Fat, Sick and Nearly Dead. If you’ve got Netflix watch this documentary as well as his second one Fat, Sick and Nearly Dead 2.

In this episode we talk about

* Joe’s story and how and why he started juicing

* Why you don’t have to change everything at once, the little things can make a big difference

* Health benefits of juicing

* Incorporate juicing, blending and eating plants for maximum health benefits

* What’s the best type of juice for a beginner

* Wat to expect if you are going to do a juice fast

* Why a support system is just as important

* How to put it all into action with this weeks ‘Keep it Real Action Steps’

Resources & Links Mentioned

Joe’s Website

Joe’s Facebook

Joe’s Twitter

Fat Sick & Nearly Dead – Movie

Fat Sick & Nearly Dead 2 – Movie

Reboot with Joe: Fully Charged: 7 Keys to Losing Weight, Staying Healthy and Thriving by Joe Cross

The Reboot with Joe Juice Diet: Lose Weight, Get Healthy and Feel Amazing by Joe Cross

Happy St. Patrick’s Day

Fáilte, welcome to a very special episode of the Cut the Crap & Keep it Real podcast.  Today is  St. Patrick’s Day.  So we’re just going to have some fun today.  Today is all about enjoying ourselves, we’ll have great craic (and that means a good laugh/a great time, not the stuff you may snort up your nose or shoot up your arm, you whatever you do with it) and of course we’ll learn something.

I’m going to share with you some facts about St. Patrick himself, you’ll learn a little more about the Irish people, our culture, traditions, I’ll share some jokes, Irish recipes and much more.  And to get you in the mood of my story telling episode I’m going to be talking as if I were back home in Ireland.  I’m putting on the accent, hopefully you’ll be able to understand me.  I’ll try not to talk too fast for ya.

In this episode we talk about

* St. Patrick and his story

* The meaning of some notable irish symbols

* Irish food, music and storytelling

* Irish jokes and humour

* Interesting facts about Ireland

* And much more

Resources & Links Mentioned

Green Cupcakes

Irish Soda Bread (aka Brown Bread)

Irish Potato Soup

26 Interesting Facts about Ireland

Origin of Halloween in Ireland

Tullamore History – my hometown

Facts about Tullamore – my hometown

Population of Ireland

List of famous Irish People

Irish Accents – Video

 

Listen to Episode 9

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Save Money on Groceries

with Jamie Logie

Here we are on episode 10, we are into double digits!  The podcast is gaining some great momentum and has been listed on the iTunes top 10 charts a few times.  So thank you for listening, I truly appreciate the support.

Now, if you are getting anything out of the show, if you are making changes and seeing results, feeling better, if it’s adding value to you life in some way. Then I’m going to ask a HUGE favour from you. Hop on over to iTunes and review the show (click here to learn how to leave a review).  Please. Reviews greatly increase the shows chances of reaching more people. And the more people we can reach the more we can help.

This week we are all about saving some coin in the grocery store. And I’ve got Jamie Logie as my guest and he gives us some great insight on how grocery stores are set up, what’s the cheapest cuts of meats to buy that doesn’t sacrifice nutrition and how to store your produce correctly.

In this episode we talk about

* Why it’s important to pay attention to your urine

* What to arm yourself with before going to the grocery store

* Learn which day you should be going shopping

* How grocery stores are set up

* Where you are probably wasting $2000 a year on food

* How to store your produce correctly

* How to put it all into action with this weeks ‘Keep it Real Action Steps’

Resources & Links Mentioned

Jamie’s Website 

Jamie’s Facebook

Jamie’s Twitter

Regained Wellness Podcast

The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results by Gary Keller & Jay Papasan

Unity Marketing

Urine Colours

Urine Infographic

Colours & Smells of Urine 

Listen to Episode 10

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Get the Skinny on Fats & Oils

It’s March already! Spring is almost here…we just have to hold out just a little longer.  I’m so excited to feel the warmth of the sun, it makes me so happy.  March is National Nutrition Month. So I’m going to start off the month with getting down and dirty with fats. Over the years working with clients, one area that I find consistent, especially with women is their fear of eating fat.  They’re afraid it’s going to make them fat.  Are you one of these women?  Well, today, I’m going to remove that fear (hopefully) and share some truths about why you want to eat fat and why your body needs it to survive.

In this episode we talk about

* why it’s important to look at your poop

* what are the functions of fat in your body

* why fats are beneficial for your health

* which oils are best to fry with

* butter vs. margarine – which is better?

* storage, labelling and packaging of oils and fats

Resources & Links Mentioned

Bristol stool chart

What you see in the toilet says a lot about you

Colour of your poop

High Fibre Foods

Benefits of butter

Butter vs. Margarine

Why Butter is Better

Fats that Heal Fats that Kill by Udo Erasmus

Listen to Episode 9

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

 

 

Rewrite Your Life Story with Amanda Maynard

Hello everyone.  If you don’t know already, I’ve got a little contest happening right now.  You can have a chance to win a nutritional analysis done by yours truly.  This is the first thing I do with all my clients,  you’ll get an in depth hormonal profile, you’ll learn what vitamins & minerals you may be deficient in, learn if your digestive system is working optimally, learn how slow or fast food is moving through your digestive system and learn what other important nutrients your body may need, it’s a $120 value and you could get it for free. All you have to do is rate and review this podcast on iTunes and email me a screenshot of your review to be entered to win!  It’s that easy. All details and to learn how to review go here.

I’ve got Amanda Maynard as my guest this week, she’s a lot of fun and she’s got such a great laugh.  When you listen to her you can’t help but smile and laugh with her.  We get right into our mindset, she’s going to share with us that we can re-create our stories, rewrite our life story,  that we have the ability to create anything we set our mind to and we should allow ourselves to feel our feelings.

In this episode we talk about

* We create our story first and the evidence comes after

* Understand that we have the ability to create anything we set our mind to

* Life is like a playground

* Sometimes life sucks – allow yourself to feel the feelings

* Be kind to yourself

* Your ultimate job is to learn how to enjoy your life!

* How to put it all into action with this weeks ‘Keep it Real Action Steps’

Resources & Links Mentioned

Amanda’s Website

Amanda on Facebook

Amanda on Twitter

Amanda on Instagram

Mach II: With Your Hair On Fire by Richard Bliss Brooke

List of high fibre foods

Listen to Episode 8

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

 

Hello everyone!  As you may know, I live in Canada and right now we are in the middle of winter.  We’ve had snow storm after snow storm, it feels like -20˚c outside, the sun makes brief appearances here and there.  If you are living in the northern hemisphere, you are also experiencing winter and what winter has to offer.  Cold, snow, ice, cold, wind, COLD.  And so about this time, mid February, we begin to feel a little blue so to speak.  We are craving the sun, the warmth, and just getting outside.  So, on today’s episode I’m going solo and I’ll tackle S.A.D. and share with you some helpful tips to keep you happy and motivated during the winter season.

In this episode we talk about

* Vitamin D, what it can do for you and what the are the signs of deficiency

* Change our perspective and mindset about winter

* Create our own definition of winter

* What is S.A.D

* What are the symptoms & who it affects

* How you can take control of S.A.D and start living!

* How to put it all into action with this weeks ‘Keep it Real Action Steps’

Resources & Links Mentioned

Benefits of Walking – Episode 4 Self-Care is not Selfish

Benefits of Laughing – Episode 5 Love your Heart

Professional Health Fact Sheet about Vitamin D

Vitamin D infographic

Vitamin D, Hormones and S.A.D

Food Sources of Vitamin D

Winter Seasonal Affective Disorder: A Global, Biocultural Perspective

Are you SAD? (blog article)

How to Face Winter with a Smile 

Q&A on Light Therapy

NatureBright SunTouch Plus Light and Ion Therapy Lamp – best selling light therapy lamp on amazon

HappyLight Compact Energy Lamp – good reviews & cheaper than the lamp above

25 Meals to Boost your Mood 

 Listen to Episode 7

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and 

You Deserve Pleasure

with Dawn Serra

This past week I had a big win.  This podcast reached #3 in the fitness and nutrition category on iTunes. I’m off the top 10 list now, but hey, it was great feeling in that brief moment.  So thank you, thank you for listening and sharing the podcast. And hey, if you ever feel the urge to pop on over to iTunes and leave a review, I’d be very grateful.

I’m continuing the theme of heart health, February is heart month in Canada and the US and I’ve got a guest with me this week, Dawn Serra. She’s an erotic coach and she’s going to bring us closer to our bodies and get us to fall in love with ourselves.  Valentine’s Day is almost upon us, so I thought this would be a fitting topic this week.

Today’s episode is just a little longer than ususal. But when I was talking with Dawn there was just so much great information, I didn’t want to cut any of it out.  I encourage you to listen to it all!

In this episode we talk about

* the health benefits of sex

* removing shame and the fear of rejection

* pleasure and ecstasy is a part of self-care

* how to articulate what you need in the moment

* know what stimulates you in order to be able to tell your partner

* acknowledge what makes you feel good about yourself

* how to put it all into action with this weeks ‘Keep it Real Action Steps’

Resources & Links Mentioned

Dawn’s website

Dawn’s Facebook Page

Dawn’s Twitter

Dawn’s LinkedIn

Sex Gets Real Podcast

Ecstasy is Necessary: A Practical Guide by Barbara Carrellas

Mating In Captivity: Unlocking Erotic Intelligence by Esther Perel

11 Benefits of Sex article by Dr. Mercola

Sex is good for the cardiovascular system

And don’t forget to download Dawn’s in-depth workbook that takes you deep into your fears, desires, obstacles, and pleasure.

Listen to Episode 6

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and 

Love your Heart

“To love oneself is the beginning of a lifelong romance” – Oscar Wilde.

Hi everyone. Here we are on episode 5 Love your Heart.  February is Heart Month here in Canada and the US.  And Valentine’s Day is soon approaching, so this month we are going to be touching on all matters of the heart.  In today’s episode I’m going to get right into the importance of taking care of your heart from a nutrition and fitness point of view, but I’m also going to hit on the emotional side of things and how stress and emotions can have huge impact on your heart and overall health.

In this episode I talk about

* How laughing daily can reduce stress and improve heart health

* You get to know me a little more, I share something very personal

* What are the risk factors of heart disease

* How to reduces high blood pressure and cholesterol

* Easy steps you can take to prevent your risk of heart attacks and stroke

* Tips to reduce stress

* How to put it all into action with this weeks ‘Keep it Real Action Steps’

Resources & Links Mentioned

Canadian Heart and Stroke Foundation

World Health Organization

American Heart Association

Heart Foundation Australia

List of European Heart Associations and Foundations

World Heart Federation – Definition Heart Disease

Different Heart Diseases

Blood Pressure Chart

Foods to lower blood pressure

Free Downloadable Cholesterol Report by Dr. Mercola

Dangers of Statin Drugs

Statin Nation Movie

23 Science backed ways to reduce stress right now

Heart attack symptoms in women

Listen to Episode 5

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music,