Feel Good Effect

Today we're taking a deep dive into practicing self-care, even when you're in survival mode. You'll gain tactical tips and specific practices to help you nourish your soul, whether you're going through a difficult time, or just can't carve out a moment to take care of yourself each day.

There's also a free downloadable guide to help you practice self-care in just 2 minutes a day. Click here to download!

Resources

Grab your free Self-Care SOS guide + journal here!

Website: realfoodwholelife.com

Instagram: @realfoodwholelife

Sponsor

Thank you to today's sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show.

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Jessica Murnane is our guest this week. In this episode we chat about a plant-based diet, endometriosis, and she shares details about her newest project. Jessica is creator of the One Part Plant movement, author of the One Part Plant Cookbook, host of the One Part Podcast, and founder of Know Your Endo.

Key Takeaways from the Episodes

How a diagnosis of endometriosis led her to where she is today.

The lessons endometriosis has taught her.

Jessica's long road to an endometriosis diagnosis.

The different treatment options she's tried over the course of her disease.

How the experience of changing her diet challenged her, and changed her life.

Why altering her diet changed her relationship with food and eating.

The definition of plant-based and veganism, and the difference between the two.

Why too much information isn't necessarily a good thing.

Jessica's new project, Know Your Endo.

Resources

One Part Plant: A Simple Guide to Eating Real, One Meal at a Time

Guest Information

Website: onepartplant.com

Instagram: @jessicamurnane

Podcast: One Part Podcast

Jessica Murnane is the creator of the One Part Plant movement and author of the One Part Cookbook (she's working to get everyone on this planet to start eating one plant-based meal each day), host of the One Part Podcast (she loves asking inspiring people the tough questions), and founder of Know Your Endo, the soon-to-be launched website for education, awareness, and support for women living with endometriosis.

Jessica has contributed to and appeared ​in ​magazines and websites, including Bon Appétit, Goop, ​Mind Body Green, ​Lenny, ​The Coveteur, Food52, ​and ​PopSugar

​ ​and has spoken at Apple​, ​Taste Talks, and Wanderlust. ​She lives in Charleston, South Carolina with her husband, son, and lots of palm trees.

Sponsor

Thank you to today's sponsor, Thrive Market. Head to thrivemarket.com/feelgood to get 25% your first purchase + free shipping + a free 30-day trial! Thanks for supporting the sponsors that support out show.

Show the Feel Good Effect Love

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2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!
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Nutritionist to the stars, Kelly LeVeque, is back on the podcast following her extremely popular first episode in 2017. Kelly is sharing the behind-the-scenes of her book tour, tips on eating well while traveling, finding a diet that works for you, avoiding the starvation-binge cycle, her take on today's most popular diets, and in-depth recommendations on protein powders.

Key Takeaways from the Episodes

What it's like to go on book tour, including the highs and the lows.

Taking care of your body during times of hustle and stress.

Finding consistency when life gets hectic.

Kelly's tips for travel the Fab-Four way, and how she orders on the road.

How to modify menu options to find Fab-Four meals anywhere.

Changing the lense around food from falling off the wagon to making enriching choices each day.

Avoiding the starvation and binge cycle.

Taking back the moment between a less than optimal choice and the next choice.

Kelly's take on today's most popular ways of eating: Whole30, macro counting, ketogenics, vegan and/or plant based.

Kelly dives deep into protein powders.

What's next for Kelly.

Making choices that love your body.

Resources

Episode 3 with Kelly LeVeque

Body Love: Live in Balance, Weight What You Want, and Free Yourself From Food Drama Forever

Episode 24 with Ashley Neese

Episode 25 on Gratitude

On Falling Off the Wagon (and Why I'll Never Do It Again)

Episode 26 with Melissa Hartwig on the Whole30

5-Ingredient Golden Milk Concentrate

Guest Information

Website: Be Well By Kelly

Instagram: @bewellbykelly

Kelly LeVeque is a Certified Celebrity Health Coach and Holistic Nutritionist based in Los Angeles, California.

Guided by a practical and always optimistic approach, Kelly helps clients improve their health, achieve their goals and develop sustainable habits to live a healthy and balanced life.

Working with well-known names such as Jessica Alba, Evan Peters, and Eve Hewson, Kelly is extremely passionate about the science of human nutrition and the desire to help clients achieve their personal health goals.

Kelly LeVeque has parlayed her passion for health, wellness and the science of nutrition into her first book, Body Love.

Body Love will help you feel empowered, not overwhelmed by food and nutrition, live in balance, weigh what you want and free yourself from food drama forever.

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I'm sharing the ways I've failed this year, and how I've changed my mindset to think outside the failure box (and you can, too) in today's vulnerable episode. I'm also breaking down my new course, Actually Healthy and extending an invitation for you to join in 2018.

Resources

Actually Healthy Course

Website: realfoodwholelife.com

Instagram: @realfoodwholelife

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We're breaking down top episodes from season one of The Feel Good Effect podcast, plus I'm sharing what I've learned from my first year of podcasting, plus a never-before-heard clip from before the podcast went live. We're also diving into my new course, Actually Healthy!

Resources

Actually Healthy Course

Website: realfoodwholelife.com

Instagram: @realfoodwholelife

2017 Top Recipes, Posts, Episodes + What's Next

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Today we're talking with Laila Ali, world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. Laila is sharing how she got into boxing, her transition into fitness & wellness, finding balance, her philosophy on preparation, and persistence, plus her new book, Food For Life.

Guest Information

Instagram: @lailaali

Website: lailaalilifestyle.com

Laila Ali is a world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. The youngest daughter of late beloved global icon and humanitarian, Muhammad Ali, she is a two-time hall of famer and four-time undefeated boxing world champion, whose stellar record includes 24 wins (21 of which were "knockouts").

Laila is most excited about her forthcoming cookbook, "Food For Life: Delicious & Healthy Comfort Food From My Table To Yours!" being released January 23, 2018. A major source of the inspiration for Laila writing this particular cookbook was her desire to show people how they could enjoy healthier and more nutritious versions of their favorite foods without having to compromise taste.

Resources

Food For Life: Delicious & Healthy Comfort Food From My Table To Yours

Reach! Finding Strength, Spirit and Personal Power

Big Magic: Creative Living Beyond Fear

Laila Ali Lifestyle Podcast

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Today we're talking with Laila Ali, world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. Laila is sharing how she got into boxing, her transition into fitness & wellness, finding balance, her philosophy on preparation, and persistence, plus her new book, Food For Life.

Guest Information

Instagram: @lailaali

Website: lailaalilifestyle.com

Laila Ali is a world-class athlete, fitness & wellness expert, TV host, cooking enthusiast, founder of the Laila Ali Lifestyle Brand, and mother of two. The youngest daughter of late beloved global icon and humanitarian, Muhammad Ali, she is a two-time hall of famer and four-time undefeated boxing world champion, whose stellar record includes 24 wins (21 of which were "knockouts").

Laila is most excited about her forthcoming cookbook, "Food For Life: Delicious & Healthy Comfort Food From My Table To Yours!" being released January 23, 2018. A major source of the inspiration for Laila writing this particular cookbook was her desire to show people how they could enjoy healthier and more nutritious versions of their favorite foods without having to compromise taste.

Resources

Food For Life: Delicious & Healthy Comfort Food From My Table To Yours

Reach! Finding Strength, Spirit and Personal Power

Big Magic: Creative Living Beyond Fear

Laila Ali Lifestyle Podcast

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We're diving into body image, redefining success, and finding happiness in the digital media age today with Kathryn Budig. Kathryn is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, "aim true."

Key Takeaways

Kathryn's journey to yoga and how her relationship with the practice has changed over time.

Changing the definition of something "working."

On resisting labels and living outside of a definable box.

How to redefine successful and move away from external validation to measure self-worth.

The difference between success and happiness.

How to look at your core values and evaluate how your life matches your core values.

Loving who you are right now in all aspects.

Not indulging in negative self-talk and understanding the complexities of body image.

Avoiding the comparison trap, in particular comparing yourself to previous versions of yourself.

Guest Information

Instagram: @kathrynbudig

Website: kathrynbudig.com

Kathryn Budig is an internationally celebrated yoga teacher and author known for her accessibility, humor, and ability to empower her students through her message, "aim true."

With over a decade of experience in her field, Budig served as the yoga editor to Women's Health magazine for five years, contributed recipes and sat on the Yahoo Health Advisory Board, and regularly contributes to Yoga Journal, The New Potato, and MindBodyGreen.

She is the creator of the Aim True Yoga DVD produced by Gaiam, author of The Women's Health Big Book of Yoga and Aim True.

Resources

Episode 18: Kate Fagan, What Made Maddy Run

Aim True: Love Your Body, Eat Without Fear, Nourish Your Spirit, and Living Without Fear

Yoga Glow

Free Cookies Podcast

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Melissa Hartwig is co-founder of the Whole30 program, and four-time New York Times bestselling author. In today's episode we dive into details about the Whole30, Melissa's take on dieting, and she explains all about the lesson of the lamp.

Guest Information

Instagram: @melissahartwig @whole30recipes

Website: whole30.com

Melissa Hartwig is a Certified Sports Nutritionist who specializes in helping people change their relationship with food and create life-long, healthy habits.

She is the co-creator of the original Whole30 program, and a four-time New York Times bestselling author (It Starts With Food, The Whole30, Food Freedom Forever, and The Whole30 Cookbook).

She has been featured by Dr. Oz, Good Morning America, the New York Times, the Wall Street Journal, Details, Shape, Outside, and SELF, and ranked #27 on Greatists Top 100 Most Influential People in Health and Fitness in 2017.

Melissa has presented more than 150 health and nutrition seminars worldwide, and is a prominent keynote speaker on social media and branding, health trends, and entrepreneurship. She lives in Salt Lake City, UT.

Resources

It Starts With Food: Discover the Whole30 and Change Your Life in Unexpected Ways

Food Freedom Forever: Letting Go of Bad Habits, Guilt, and Anxiety Around Food

Whole30 Day by Day

The Whole30 Fast & Easy Cookbook

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We're diving into gratitude today, and how a gratitude practice can allow you to stay gentle (even when life gets messy). In this episode we'll dig into why gratitude works, what it is, what it isn't, and how to do it.

1 | The Research

Gratitude amplifies our enjoyment and appreciation of the good, which research has shown to not only improve mood, but to also improve overall life satisfaction.

When we intentionally recognize and think about all of the good things (and good people) in our life it actually makes our life better.

Increasing Mindfulness

Intentionally recording gratitude moments naturally increases mindfulness as we become more intentionally aware of what is happening in our life as we experience it so that we can record our moments in journal.

Practicing this type of mindfulness has been shown across several studies to decrease symptoms of stress, physical pain, depression, and anxiety, and has actually been shown to increase brain volume and activity in the prefrontal cortex - a brain area that plays a critical role in effectively managing stress and negative emotions.

Also, it inevitably leads us to appreciate all the good things that happen throughout our day more,

2 | What It Is

Practicing gratitude simply means that you bring awareness to the extraordinary in the ordinary.

3 | What It's Not

Adopting a gratitude practice doesn't mean that you can't feel painful or negative emotions. Or that you never have a bad day. Or that you never complain.

Gratitude is a both/and practice. I have feel bad or sad and still feel gratitude.

Gratitude is not about guilt. If you find yourself thinking "I should be grateful," honor those feelings. Talk to someone. Reach out for help.

5 | Get Specific

If you're just starting or you're a long-time gratitude practitioner see if you can get specific.

For example, if you're grateful for your family, see if you can find specific instances throughout your day or week that you're grateful for when it comes to your family.

Once you train your brain to look for the specific, you'll be amazing at the number of little pockets of gratitude you can find.

6 | Write it Down

Writing a gratitude list or recording instances in a moment journal can help you capture your gratitude practice each day.

7 | Give it Away

Share your gratitude! Expressing gratitude with others not only builds them up, but fills your cup as well.

Resources

3 Grateful Things

Moment Journaling

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