The new USDA Food Guidelines are here!! We break down our thoughts, the controversy around them, and the key takeaways. #EATREALFOOD

00:00 – Intro & why this topic matters

01:20 – What changed in the new U.S. dietary guidelines
Big picture + why people are confused/angry

05:10 – The new food pyramid / visual model explained
Grains at the base, servings, structure

09:30 – Saturated fat recommendations & the 10% limit
Full-fat dairy, steak, eggs, context vs fear

14:10 – Shift from MyPlate → nutrient density & real food
Why this is actually a positive change

18:00 – Protein emphasis in the new guidelines
How much, why it matters, practical takeaways

22:10 – Marketing concerns: “high-protein” processed foods
Low-fat era comparison + label traps

26:10 – Media reaction vs reality
Are the changes really dramatic?

28:40 – Global perspective (incl. Israel)
Implementation challenges

31:20 – Core takeaway: real, whole foods > products
Final thoughts & wrap-up

Find us @FillYourPlatePodcast

@NaomiEastmanFitness & @Fresh_Sabra

We'd love to hear from you! Click here to leave us a question 

Welcome to Season 2 of the Fill Your Plate podcast! 

We're excited to dive into some fascinating topics this season, we hope you join us for the ride.

Hope y'all are staying safe- today we are discussing some things you CAN control.

During this time where life feels very out of control, there are still some simple foundations we can focus on to help ourselves feel a little better.

Find us @Fillyourplatepodcast 

Message us to join the Support Whatsapp Group where we will be sharing actionable steps towards health even during stressful times: 

@NaomiEastmanFitness & @Fresh_Sabra

Find us @FillYourPlatePodcast

@NaomiEastmanFitness & @Fresh_Sabra

We'd love to hear from you! Click here to leave us a question 

Today we discuss strategies for eating out & about. This one is filled with tips on how you can make better choices in different environments out of your home.

We'd love to hear from you, Leave us your questions here !

Follow us for more @FillYourPlatePodcast

@NaomiEastmanFitness & @Fresh_Sabra

All things post birth!

1:00 ancestral  vs. modern postpartum period 
3:30 bounce back culture 
5:00 physiology and hormones of a pregnant and postpartum body
10:45 Setting yourself up for postpartum life 
13:30 Nutrients to focus on replenishing postpartum
18:00 Meal train guidelines and how to get nutrients in 
19:30 Blood sugar balance 
23:00 Prioritizing sleep 
25:00 Hydration 
26:00 Holistic nutrition approach 
29:00 Reducing stress during this time, the affects of stress on milk supply
31:30 Gut support 
32:30 Communication with your partner, setting expectations 
35:00 Prepping and stocking up ahead
37:00 Pro tip!

We want to hear from you! Leave us any questions or comments HERE 

Find us @FillYourPlatePodcast

@NaomiEastmanFitness & @Fresh_Sabra

Today we talk about the ideas and themes of Pesach and how you can use this time to jumpstart your health journey.

1:00 – Wilderness wellness retreat recap
3:30 – Reframing Pesach: What it is instead of what it is not
6:00 – Freedom and slavery: Health discipline not as restriction but as freedom
8:00 – Modern-day enslavement to convenience and comfort
9:30 – Pesach and minimalism: What truly brings happiness
10:00 – Shifting from processed Pesach products to real food and meaningful experiences
12:20 – Using Pesach as a reset: Breaking bad habits
13:45 – The overload of processed Pesach products
14:50 – Embracing less complicated food: Building simple, satisfying plates
15:40 – Debunking the “gluten-free = healthy” myth
17:00 – Seasonal snacking: Take advantage of fresh fruits and veggies
18:00 – A word on combatting constipation during Pesach

Find us @FillYourPlatePodcast

@NaomiEastmanFitness & @Fresh_Sabra

This week we are diving into understanding the differences between hospital setting for your birth vs. birthing at home.

1:00 What's on our plates 
5:30 Prenatal care & testing 
8:00 Midwives prenatal care
12:00 Mentality during childbirth 
16:00 In case of emergency during home birth 
20:00 Skin to skin and the first moments of life, advocating for yourself 
22:00 Logistics of having a home birth in Israel 
24:00 Prenatal health 
27:00 Medical system support of home birth & studies 
29:30 The birthing process at the hospital and at a home birth and the cascade of intervention
32:00 Movement during birth and what you can bring to your hospital or home birth
38:30 Postpartum care
41:00 The benefits of skin to skin
Please reach out to us if you have any more questions about home births in Israel or in general.

Find us @FillYourPlatePodcast

@NaomiEastmanFitness & @Fresh_Sabra

Today we will hear Liat's birth stories;  her first three births in a hospital as well as her fourth birth from home. 

Follow us for more @FillYourPlatePodcast

@NaomiEastmanfitness & @Fresh_Sabra