Do you want to cook more from home but wonder how to get it done faster and have it taste better? Amy has got some great tips for you! It's fun having guests that have completely different insights than what I do in my own kitchen! 

Amy is the photographer and recipe developer behind the popular food blog House of Nash Eats. She is a former lawyer and adoptive mom who loves sharing family friendly dinner recipes, decadent desserts, and a modern, from-scratch approach to comfort food cooking to help more than 1 million people each month gain confidence in the kitchen! Many of her recipes are inspired by having lived in many parts of the country and her travels to other places.

Key takeaways:

• Amy's #1 tool for great tasting food (it's cheap and easy!!)
• Must have small kitchen appliances
• Amy's favorite go-to meals for lunch for busy moms
• Ideas for trying new foods
• How to enjoy all this good food and continue with your weight loss or health goals
• Find Amy at houseofnasheats.com

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

If you've ever felt like you're the only one having these feelings--you're not! Listen in to hear my story and what brought me to how I eat today. I share with you how I first "learned" my body was not ok and what I attempted to do to "fix" it. I tell you about the varied diets I tried, not so you will try those, (please don't) but so you will see if you are still in the throes of dieting, there is a way out. You don't have to diet forever. 

Check out the episode cover to see the picture from the 5th grade production and from Senior Homecoming! 

Don't forget to SHARE this episode for an entry into my giveaway! Details in this episode!

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Do you have a weight loss goal? And then do you do things that don't move you toward that goals? Why does this happen? Most people call it self sabotage.  I call it eating against our goal. You are eating things that are not moving you toward your ultimate goal. What should you do about it? Listen in for some strategies you can implement today.

Don't forget to SHARE this episode for an entry into my giveaway! Details in this episode!

Key takeaways:

• What parts of our brain contribute to self sabotage
• The Motivational Triad--how our brain tries to keep us alive and why it's not working for us anymore
• Strategies on engaging your higher brain in moving you toward your goals

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Go-to meals are always on plan! Such good news when you are running late, didn't make a plan for the day or simply can't think of anything to put on your plan. Even if you've already downloaded the free e-book, I give you way more information and ideas in this episode! And if you haven't, grab it HERE!

Key takeaways:

• How to know when you're ready to make a go to melas list
• 4 types of meals that should go on your list
• The Breakfast Experiment! Try it this week--HERE is the blog post I referenced with the instructions.  
• Ideas for take out

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Do you wonder if you should keep up your weight loss efforts while traveling? I recently returned from an 11 day trip to Germany, Austria and Switzerland and I'm excited to share my best tips with you. I didn't mention it in the podcast itself, but I came home 2 lbs. lighter than when I left. I'm not in an active weight loss period myself. It was a natural fluctuation from the way I was eating and following these exact tips I give in the podcast.  

Key takeaways:

• How to think about regional food
• Don't miss tip for avoiding travel constipation
• A controversial tip about snacks
• Shout out to my favorite far away listener--Hi Fatima! 

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Subscribe: podcast.wellwithlisa.com

Listen in for a fun discussion on sleep with Lisa and Janet Whalen.  

Janet is a sleep & stress management coach for midlife women. A former insomniac (40+ years!) turned great sleeper, Janet is passionate about helping women give themselves permission to sleep, rest and care for themselves after years of giving everything to family and others. Janet's program, "Permission To Sleep", helps her clients sleep better without pills, potions or needing anyone else’s permission. Janet is a Certified life coach with The Life Coach School, and was formerly trained at CTI as a Co-Active coach. She is also trained in CBT-I (cognitive behavioural therapy for insomnia). Before she found her own sleep solution, she spent years as a marketer, family photographer and mom to her two sons, who are now young adults. Now she's empty-nesting in Southern Ontario with her husband of almost 25 years, and can be found reading, kayaking, hiking and working in her garden when she's not talking about sleep.

Key takeaways:

• What is the real cause of your insomnia
• Do you have acute or chronic insomnia?
• What to do when you can't fall asleep 
• What to do when you wake up in the night

More from Janet Whalen:

• FREE tool mentioned on the show--download here: Calm Your Racing Mind at Bedtime 
• Website: janetwhalen.com
• Instagram: @janetwhalencoaching
• Facebook: @janetwhalencoaching

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Subscribe: podcast.wellwithlisa.com
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa
• Share the podcast for a chance to win $100 Amazon gift card--details on my Instagram page! 

What should you do when you don't know what's for dinner? My clients always tell me they can't make a plan when they aren't in charge of the food at the event or they don't know what restaurant they are going to. This tool is the solution!

Key takeaways:

• Why making decisions comes from your higher brain
• What kinds of decisions can be made ahead--lots of examples here!
• Why this tool will build your relationship with yourself

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Subscribe: podcast.wellwithlisa.com
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa

The Self Coaching Model, developed by Brooke Castillo of the Life Coach School, is the foundational coaching tool I use with all my clients.  In this episode, I give you a quick and dirty overview of how to start implementing this tool in your life! It takes practice and more practice and usually a lot of checking with a coach to get your models just right. But you can start with this episode and my free downloadable worksheet! 

Key takeaways:

• Definitions of each line of the model
• How to coach yourself
• Your thoughts create your feelings!
• The results in your life are actually created by your thoughts, not circumstances. 

More from Well with Lisa:

• FREE self coaching model worksheet
• Schedule a free session: wellwithlisa.as.me
• Subscribe: podcast.wellwithlisa.com
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa

Cravings can be a real challenge when you're trying to lose weight.  I can help! Coaching is where it's at for managing cravings because willpower is short lived. Learning how to manage cravings with our brains, rather than managing it be controlling our environments is the way to food freedom.

Key takeaways:

• What is a craving (more broad definition than you think!)
• What to do when a craving comes
• How to manage cravings when pleasure food that we love is available 

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Subscribe: podcast.wellwithlisa.com
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa

When you're coming off of calorie/macro/point counting it can be tricky to figure out how much to eat.  In this episode I give you a very simple tool to determine the right amount for your body.  Your body is smarter than you give her credit! You'll learn how to listen to her--when to start eating and when to stop.

Key takeaways:

• what does physical hunger look like
• how to use your own body for hunger and fullness cues for weight loss
• what is a meal vs. snack
• the 3•3•3 method

More from Well with Lisa:

• Schedule a free session: wellwithlisa.as.me
• Subscribe: podcast.wellwithlisa.com
• Your Go-To Meal Guide: grab it HERE
• Instagram:  @well_with_lisa