Her Side by Flourish Heights

One question I always get as a dietitian is "how much protein do I need?" Today, I am breaking it allllll the way down for you. No, you don't need protein cookies or protein water to meet your protein needs...I can promise you that. I'm talking about what protein is, why it's so vital for the body, how much you need and I've got super easy tips on how you can get more protein in your daily eating routine. Listen up ladies!

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

Stay Connected:

Want to support this podcast? Leave a rating, write a review and share! Thank you!

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

We asked the FH community on IG, "Do you switch up your workouts based on the phase of your cycle?" and 50% of you said YES! The other 50% never thought of doing that before. Lately, the phrase "cycle-syncing" has been pretty buzzy, but when it comes to syncing exercise specifically with your cycle, are really there any benefits? Is this just another useless trend? Can certain exercises be more effective? I do know that most fitness programs are tailored to a male’s hormonal cycle which obviously is drastically different from the female hormonal cycle. Today, I am chatting with special guest Berrion who breaks down everything you need to know about syncing your exercise with your cycle and if we should be doing it. At the end of the day, pick a workout that works for you and makes you feel great.

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

About Berrion Berry

Berrion Berry is a Menstrual Health Educator, Practitioner & the Creator of Optimize Your Flo. She teaches modern women to transform their periods and evolve the way they work so they can optimize the way they live. 

Connect with Berri:

Podcast: https://www.optimizeyourflo.com/podcast 

Instagram: @BerrionLBerry

Stay Connected:

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Women's Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

Want to support this podcast? Leave a rating, write a review and share! Thank you!

Today, I am doing some sh*t talking...Literally! If you find yourself dealing with constipation regularly, listen up. You don't need to suffer with discomfort. I am chatting about the many negative effects constipation has on the body and your overall health. But no worries, you'll leave with simple tips you can start to practice immediately to bring you some relief. I got you, girl! 

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

Stay Connected:

Want to support this podcast? Leave a rating, write a review and share! Thank you!

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

What does your relationship with food look like? I strongly believe that it shapes who we are as individuals and impacts our mental, physical and emotional well-being. Millions of women struggle with their body image and food every single day. 

Sometimes, food relationships can get a little complicated, or be a bit negative. And in some cases, extremely problematic. Today, I'm chatting with a special guest, Javoni, who is an eating disorder recovery coach to share her insights about how to build a more positive relationship with food. And no, you don’t have to be struggling with your food relationship to listen to today’s episode. In fact, I encourage everyone to listen!

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

About Javoni Cobb:

Javoni Cobb has a passion for helping people to recover from eating disorders and body image issues. She provides eating disorder recovery coaching, with a specialty in working with teens and adults struggling with anorexia, bulimia, binge eating disorder, and body image issues. Javoni has her Masters in Mental Health Counseling and has worked in a variety of settings including, an intensive outpatient program, partial hospitalization program, for the department of children and family services, and for a university. She also has extensive experience providing individual and group coaching.

Connect with Javoni:

Website: The ED Center

Instagram: @j.cobbcoaching

Stay Connected:

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Women's Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

Want to support this podcast? Leave a rating, write a review and share! Thank you!

I honestly think magnesium is the GOAT. Yes, the greatest of all time. I don't care what anyone says. Most women don't get enough, but I am telling you it does wonders for your body. I mean, hello? It's in every cell and plays a big role in working up over 500 chemical reactions in the body. Got PMS probs? Migraines? Insulin resistance? Dealing with hot flashes? Listen up! I am breaking it down for you on all things magnesium, why you need it, how much you need + sharing examples of food sources, and more. 

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

Stay Connected:

Want to support this podcast? Leave a rating, write a review and share! Thank you!

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

I feel like there’s this toxic vibe to wellness nowadays that’s causing us to become so overly obsessed with micro-managing our bodies, looking for the next quick fix to cure every single part of us. Making us believe something is wrong with us when in fact our bodies are very capable of self-regulating and we don't need every product on the market to achieve good health. The micromanaging and obsession is the part of wellness that we need to talk about. Wellness today lacks representation and it's so one way. Today, I have special guest Cassie, who is going to give you a step-by-step guide on achieving wellness in a way that is unique to you and actually works. It’s super important that we define what wellness really means to us individually and what it should look like. Wellness belongs to us all no matter your skin tone, body size, hair texture, and culture.

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

About Cassie Brown:

Cassie Brown is a Clinical Nutritionist currently helping overwhelmed entrepreneurs optimize their health, so they can overcome or prevent burnout and increase energy to thrive in their businesses and beyond.

Connect with Cassie Brown:

Website: Candid Health

The Optimal Energy Method

Instagram: @_candidhealth

Stay Connected:

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Women's Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

Want to support this podcast? Leave a rating, write a review and share! Thank you!

One thing your hormones absolutely hate is not getting enough food. Hello, super restrictive diets! I'm not sure if you've noticed, the year just started and there's so much pressure to start a new diet, a new weight loss program, and whatnot. It may be tempting, but I am here to tell you to pause and make sure that it's really for you. Make this year all about realistic nutrition and wellness goals based on your individual lifestyle and needs so you can nourish better for your body and have a better relationship with food. Today, I'm sharing reasons why your hormones hate diets and giving you 3 tips to support your hormones. Let's jump right in!

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

Stay Connected:

Want to support this podcast? Leave a rating, write a review and share! Thank you!

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

Okay ladies, the new year is basically here (kinda) and today, I'm sharing 10 wellness trends you need to leave behind. Yes, we are ditching them, kicking them to the curb. Burning them. Whatever. Some of you might side-eye me for some of these trends...but I stand by this list! Your girl is tired. We are entering into a new year, we are flourishing all year long... and nothing is stopping us... Okay?! 

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

Stay Connected:

Want to support this podcast? Leave a rating, write a review and share! Thank you!

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

Life is just... a lot. And sometimes, eating your feelings sounds like the perfect cure. Guess what ladies! Emotional eating happens to the best of us, and it's totally okay. Food goes beyond just nourishing our bodies. It’s a source of comfort and something we often run to. But …when does emotional eating become a real problem? How do you navigate the vicious cycle of emotional eating? Today, I am chatting with Dr. Ross, Medical Doctor and expert of eating disorders, emotional eating and food addiction to help you break free and gain better control of your emotional eating habits.

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

About Dr. Ross:

Dr. Ross is a Medical Doctor specializing in food addiction and eating disorders, Author of 3 books, and contributing author to the recently released book: Treating Black Women with Eating Disorders: A Clinician's Guide. As an expert in treating eating disorders and addictions. She helps people struggling with binge eating, compulsive overeating, food addiction and emotional eating put an end to cravings, stop using food to deal with feelings, make peace with food and with their bodies and get off the diet treadmill once and for all.

Connect with Dr. Ross:

Website: https://carolynrossmd.com/

The Food Addiction Workbook: https://www.foodaddictionrecoveryworkbook.com/free?utm_source=website

Stay Connected:

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Women's Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights

Want to support this podcast? Leave a rating, write a review and share! Thank you!

I love this time of the year. Winding down, rejuvenating, and reflecting on the joys with loved ones, over delicious comforting food. It's really the best. But I've noticed something very interesting...this time of the year also comes with unsolicited comments about weight and food choices from people, sometimes from those that are the closest to us. And really, these comments can do more harm than good. So in this episode, I am sharing 4 reasons why you should never comment on people's food choices or eating habits. Let's put a stop to this...seriously.

The Flourish Heights Podcast was made for women, by women. To be empowered in health starts with a true connection with your body. Join Valerie Agyeman, Women’s Health Dietitian as she breaks through topics surrounding periods, women’s nutrition, body awareness, and self-care. 

Stay Connected:

Let me help you thrive on your unique health journey! 1:1 Virtual Nutrition Counseling: www.flourishheights.com/nutrition-counseling

Want to support this podcast? Leave a rating, write a review and share! Thank you!

Is there a topic you'd like covered on the podcast? Submit it to [email protected]

Say hello! Email us at [email protected]

Subscribe to our quarterly newsletters: Flourish Heights Newsletter

Visit our website + nutrition blog: www.flourishheights.com

Follow us on social media:

Instagram: @flourishheights

Facebook: @flourishheights

Twitter: @flourishheights