In this episode, we talk with Dr. Kristie Foreman and Dr. Heather Buxton about Positive Psychology and its profound impact on women's health. We discuss how Positive Psychology can enhance well being in women, especially those navigating midlife and menopause. 

Dr. Foreman and Dr. Buxton share with us the liberating concept of shifting from rigid goals to flexible “directions”, allowing for greater adaptability and self-compassion on your journey towards holistic health. They introduce the PERMA framework, emphasizing the importance of “P” for positive emotions and thinking, “E” for engagement and the gifts of being present, “R” for relationships and meaningful connections, “M” for finding meaning and deeper purpose in your life, and “A” for embracing accomplishments beyond traditional measures. As a practice for reframing your approach to health and wellness, PERMA empowers you to reclaim your sense of self and vitality in every aspect of your life. 

Join us in this episode as we tease apart the layers of possibility and personal agency you can gain when embracing a Positive Psychology approach on your health journey.

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Connect with Dr. Kristie Foreman and Dr. Heather Buxton on Instagram: @attendingtowomenseverything

Essential Oil Perfume Mist for Hair, Body, Spaces (Body Spray)

The Live Your Values Deck: Sort Out, Honor, and Practice What Matters Most to You (Card Deck Tool)

Flourish: A Visionary New Understanding of Happiness and Well-being (Book)

Eat & Flourish: How Food Supports Emotional Well-Being (Book)

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“I’m a woman in her 40s and 50s in perimenopause or menopause.” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more women just like you. 

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about this episode! Also, if you haven’t done so already, follow or subscribe to our podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

In this episode, we have the pleasure of interviewing Rose Wilde, a former human rights lawyer turned writer, chef, master food preserver, master gardener, and owner of Red Bread. She’s a passionate advocate for both savory and sweet whole grain preparations and the global culinary traditions that honor them.

Rose grew up in Ecuador in a large Hispanic family and has spent time living in places such as Tibet, Greece, and Spain. She traveled to and worked professional in Israel, Morocco, Lebanon, Italy, the UK, Portugal, and Mexico. Since 2011, her bakery Red Bread has provided over 74,000 meals working with the Los Angeles Food Bank and through Bake Sales with Gather for Good and Bakers Against Racism. Rose’s goal is to champion good food and good people. 

Our conversation unfolds with an exploration of the evocative concept of "Bread and Roses," where the pursuit of sustenance and beauty intertwines seamlessly into our everyday culinary lifestlye. Drawing upon personal experiences and cultural insights, we discuss with Rose the “Root to Blossom” eating philosophy she promotes, advocating for a holistic approach that embraces sustainability and cultural immersion while celebrating typically under-celebrated foods.

We unpacked common misconceptions in the health and wellness space regarding whole grains and carbohydrates, and particularly for women bombarded by diet-culture on the daily. By spotlighting the nutritional properties of whole grains, and debunking myths along the way, we identified the core reason we eat–to celebrate life–and how cooking can be a spiritual and creative act if you let it be. 

Join us for this exciting discussion that transcends borders and boundaries, and inspires more trust in yourself, and your palate, while embracing cultural diversity and mindful and heart-centered cooking. 

Timestamped Outline:

Links mentioned in this episode:

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Simple Nutrition for Women in Midlife and Menopause <– If that speaks to you, please consider rating and reviewing our show. This helps us support more people — just like you — to elevate women one meal at a time.

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode.

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Are you ready to try meal-planning? In this episode, we're thrilled to have Roni, the head of marketing for the meal planning app Plan to Eat, join us for an insightful conversation. If you've ever felt overwhelmed by meal planning or are looking for ways to streamline the process, this episode is for you!

Roni joined us to dish out some serious wisdom on meal planning that's both practical and transformative. She shares her expertise on how Plan to Eat can transform your meal planning experience, offering flexibility and customization to fit your lifestyle. Whether you're a busy mom, a professional juggling a hectic schedule, or someone looking to make healthier food choices, meal planning is designed to be flexible, simple, and enjoyable.

Plan to Eat stands out as an exceptional meal-planning app that empowers users to effortlessly input their favorite recipes and seamlessly adjust ingredient quantities based on their specific requirements. This innovative platform enhances the efficiency and overall enjoyment of the meal-planning process, providing a user-friendly interface for a more streamlined meal-planning experience.

Listen and Learn:

Timestamped Outline:

(00:04:49) Simplifying Meal Planning for Busy Families with Plan to Eat 

(00:09:06) Plan to Eat's Impact on Family Meals and Health

(00:17:41) Meal Planning: The Key to Saving Money and Time

(00:25:04) Meal Planning Hacks and Bite-Sized Actions

(00:32:06) Flexible and Adaptable Meal Planning Challenge

(00:37:50) Additional Meal Planning Tips and Hacks

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“I’m a busy, high achieving mom in her 40s and 50s ready for a healthy change!” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more people — just like you — to elevate women one meal at a time. 

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode! 

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Links mentioned in this episode:

Get our list! 365 Days of Nutrient-Dense Snacks for Busy Moms in Midlife
An entire year of healthy snack ideas—done for you! Feel confident that you’re nourishing yourself adequately throughout the day, so you can spend less time wondering what to eat and more time feeling good in your body and doing the things that matter most. Get your list here>>

Happy New Year, fam! We hope you all had a wonderful holiday season and are ready to kick off 2024 with a bang.

Start the new year with a fresh perspective! In this episode, Carly and I dive deep into the topic of self-care and personal time. We share our unique approach to New Year's resolutions and discuss the things we want to call into our lives this year. 🌟

Here are three key takeaways from the episode:

Embracing a Different Approach: We are not big fans of traditional resolutions that often lead to an all-or-nothing mindset. Instead, we've decided to focus on self-care and personal time. We believe that taking care of ourselves is just as important as taking care of our business and family responsibilities.

Exploring New Practices: We've compiled a list of activities and practices that we want to incorporate into our lives in 2024. From baking bread and cooking more home-cooked meals to exploring herbal medicine and meditation, we're excited to explore new avenues of self-care and personal growth.

The Power of Presence: One recurring theme in our list is the importance of being present. Whether it's walking in the woods, making art, or practicing meditation, we believe that being fully present in the moment is the ultimate gift we can give ourselves. It allows us to connect with our inner selves, find peace, and experience true joy.

If you're interested in learning more about our self-care journey and the practices we're embracing in 2024, we invite you to listen to the full episode. 

Timestamped Outline:

(00:01:41) Introducing a Different Approach to New Year's Goals

(00:02:03) Sharing Our List of Self-Care and Personal Time Goals for 2024

(00:21:04) Creating Inner Balance and Prioritizing Self-Care

Rate, Review, & Follow on Apple Podcasts

“I’m a busy, high achieving mom in her 40s and 50s ready for a healthy change!” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more people — just like you — to elevate women one meal at a time. 

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode! 

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

"My peace is my power." Repeat this mantra and find out how just three minutes can shift your energy for the better. This podcast episode is packed with simple strategies to help busy moms and midlife women stay energized. 

Today, we explore the subtle signs of energy loss and share our top tips for reclaiming your vitality. As a dietitian and nutritionist duo, we understand that energy is about more than just getting a good night's sleep. It's about the subtle, everyday choices and the mental loads we carry. It's about nourishment, mindset, and rhythm. 

We also introduce the "Power of Three" concept, which will provide you with strategies to improve your energy levels in three minutes, three hours, and three days. you will have a better understanding of how to address your energy concerns and practical steps for creating a more energized life. From perimenopause to parenting, we're tackling all the energy zappers! Join us!

Timestamped Outline:

(00:05:17) Three Main Root Causes of Energy Drain: Mindset - Fuel - Rhythm

(00:18:02) The Impact of Stress on Mineral Stores

(00:22:15) Meal Planning and Grocery Shopping Strategies

(00:26:41) Simplify Meal Planning with Recipe Themes

(00:34:11) The Power of Three: The Key to Restoring Your Energy 

Rate, Review, & Follow on Apple Podcasts

“I’m a busy, high achieving mom in her 40s and 50s ready for a healthy change!” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more people — just like you — to elevate women one meal at a time. 

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode! 

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Ever wondered how the act of cooking could be a transformative, meditative experience? In our latest episode, we discuss the sensory-rich journey of turning meal preparation into a grounding ritual. From savoring spice aromas to appreciating visual compositions, engaging the senses anchors us in the present moment, fostering a more mindful relationship with our bodies. This approach serves as an antidote to daily frenetic energy, particularly during high-pressure times like the New Year. Cooking becomes both a meditative practice and an art form, reminding us to slow down and listen to the wisdom of our bodies. 

In honor of the Winter Solstice, join us in stepping out of hustle culture and into the season of settling into our own natural rhythms. We explore the enriching practice of creating a personal altar as a sacred space for honoring oneself, celebrating life's cycles, and affirming self-worth. 

Tune in to this episode and discover how transforming cooking into a mindful, sensory experience can positively reshape your relationship with food, enhance well-being, and empower you to celebrate your unique journey in a meaningful way.

Timestamped Outline:

(00:04:12) The Transformative Effects of Food as Medicine

(00:13:00) The Healing Power of Whole Foods

(00:21:48) Embracing Rest and Nature's Cycles in Winter

(00:24:46) Cooking: Nourishing the Mind, Body, and Soul(00:47:15) Creating Personal Altars

Rate, Review, & Follow on Apple Podcasts

“I’m a busy, high achieving mom in her 40s and 50s ready for a healthy change!” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more people — just like you — to elevate women one meal at a time. 

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode! 

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Links mentioned in this episode:

Ever wondered why the pursuit of "balanced hormones" might be a misguided concept in your 40s and 50s? In this episode, we talk about the fascinating world of women's natural menopause treatment with the renowned expert, Dr. Tori Hudson.

A naturopathic physician and clinical professor, Dr. Hudson brings a wealth of knowledge and experience to the table, particularly in the often misunderstood realm of menopause. She discusses the importance of focusing on adapting to normal hormonal changes during perimenopause rather than trying to balance hormones. 

Dr. Hudson provides insights on hormonal balance, the impact of diet and stress on health, and the importance of an integrative approach to treatment. She also highlights the rising prevalence of weight gain, diabetes, cardiovascular disease, and cognitive decline in women during these phases. She encourages women to take a more holistic approach to their health and consider factors beyond hormones, and the importance of understanding and addressing hormonal changes during this stage of life.

Join us on this episode of It Starts with Dinner podcast as we explore the complexities of menopause and the natural treatment options available.

Timestamped Outline:

(00:03:39) Balancing Hormones and the Goal in Perimenopause 

(00:08:23) Subtle Signs of Perimenopause

(00:14:37) Insulin Resistance and Weight Gain

(00:16:02) The Challenges of Motherhood and Perimenopause

(00:17:13) Stress, Cortisol, and Weight Management

(00:27:54) Symptoms of Perimenopause and Their Consequences on Health

(00:30:21) Perimenopause Affecting All Aspects of Life

(00:35:30) Concerns about Alcohol Intake Among Women

Rate, Review, & Follow on Apple Podcasts

“I’m a busy, high achieving mom in her 40s and 50s ready for a healthy change!” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more people — just like you — to elevate women one meal at a time. 

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode! 

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Links mentioned in this episode:

Dr. Tori Hudson's blog - where she writes two postings a month on various topics related to women's health, including recent studies, herbs, nutrients, exercise, memory, and more. The blog also covers philosophical and meaningful topics like nature, seasons, and gratitude.

Meal planning is a strategy that not only helps you meet your nutrition goals but also offers a myriad of benefits such as reducing stress, saving time and money, and minimizing food waste. It encourages mindfulness and more intentional choices, ultimately making healthy cooking more accessible and sustainable.

At Radiant Knowing, we firmly believe in the power of meal planning and the benefits of home-cooked meals–viewing these both as tools to make healthy living more attainable especially as a mom in midlife. 

In this episode, we highlight the importance of planning dinner, as it is often the meal shared with family, providing an opportunity for connection and presence. We share our perspectives shaped by our own experiences and the noticeable benefits we’ve seen in our own lives when we have nutritious foods readily available and prepared well.

Join us on this episode of It Starts with Dinner podcast to learn more about the benefits of cooking and how it can be made more accessible with practical meal prep strategies.

Timestamped Outline:

(00:03:25) Strategic Meal Planning for Health and Success

(00:09:45) Efficient Cooking Through Strategic Meal Planning

(00:14:57) Holiday Cooking: Planning for Joyful and Healthy Meals During the Holidays

(00:22:04) Exploring New Cooking Techniques Throughout the Week

Rate, Review, & Follow on Apple Podcasts

“I’m a busy, high achieving mom in her 40s and 50s ready for a healthy change!” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more people — just like you — to elevate women one meal at a time. 

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode! 

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Links mentioned in this episode:

The importance of protein for midlife women's health in your 40s and 50s is a topic that is often overlooked, yet it plays a crucial role in your overall health and wellness. 

In this episode, we talk about the significance of protein in a woman's diet, particularly during midlife. We highlight common issues like constant food cravings and night snacking due to protein deficiency.

To learn more about the importance of protein intake for midlife, join us your hosts, Carly Knowles and Carmen Shah, on this episode of the It Starts with Podcast podcast.

In this episode, we’ll share more with you on how to:

- Boost your energy and vitality with the importance of protein for women.

- Discover the top protein sources for busy moms that will keep you feeling satisfied and nourished.

- Learn the secret to efficient meal planning and batch cooking for optimizing your daily protein intake.

- Our top 10 protein-rich foods that can easily be found in your kitchen.

- Prioritize and maximize your protein intake to unlock your ultimate wellness potential

Timestamped Outline:

(00:01:59) The Importance of Protein for Women in Midlife

(00:05:08) Is All Protein Created Equal? Animal vs. Vegetarian Sources

(00:08:45) Our Top 10 Protein-Rich Food Sources

(00:12:33) The Benefit of Omega-3s in Reducing Inflammation

(00:18:42) The Protein-Packed Three-Egg Breakfast

Rate, Review, & Follow on Apple Podcasts

“I’m a busy, high achieving mom in her 40s and 50s ready for a healthy change!” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more people — just like you — to elevate women one meal at a time. 

Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode! 

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Links mentioned in this episode:

- Get your FREEBIE here: 365 Days of Nutrient-Dense Snacks for Busy Moms

Navigating the unique nutritional needs and self-care challenges that women face in midlife can be a daunting task. 

In this episode, we emphasize the importance of recognizing and addressing these unique nutritional needs, suggesting higher protein intake, balancing your blood sugar, and boosting your metabolism as key factors in improving overall well-being. The physiological changes that occur in midlife, such as lower energy reserves and a slowing metabolism. 

We believe that by adopting Radiant Knowing’s Balanced Plate approach and making incremental changes to your eating habits, women like you can combat weight gain, stubborn belly fat, brain fog, fatigue, anxiety, and other health issues. 

Our combined expertise as a Dietitian and Nutritionist team and our personal experience as high-achieving women and mothers, make for a compelling discussion on the importance of self-care and nutrition for women in their 40s and 50s.

Join us on this episode to learn more about how you can thrive in midlife and beyond.

In this episode, we will discuss how to:

- Boost your energy and vitality with midlife nutrition strategies.

- Overcome the unique challenges of maintaining a healthy diet during midlife.

- Discover the power of meal planning for better nutrition and time management.

- Simplify your healthy eating habits in midlife with practical tips and tricks.

- Gain a deeper understanding of nutrition concepts and how they impact your well-being.

Timestamped Outline:

(00:00:47) Nutrition for midlife women and unique needs of midlife women

(00:10:07) Radiant Knowing’s Balanced Plate concept

(00:12:38) The challenges of meeting your daily protein intake

(00:14:13) Strategies for increasing your protein intake

(00:16:10) Introduction to our holistic nutrition program for midlife women, Nourished 2.0 

Rate, Review, & Follow on Apple Podcasts

“I’m a busy, high-achieving mom ready for a healthy change!” <– If that sounds like you, please consider rating and reviewing our show! This helps us support more people — just like you — to elevate women one meal at a time. Click HERE, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let us know what you loved most about the episode! 

Also, if you haven’t done so already, follow the podcast. We’re adding a bunch of bonus episodes to the feed and, if you’re not following, there’s a good chance you’ll miss out. Follow now!

Links mentioned in this episode:

- Get your FREEBIE here: 365 Days of Nutrient-Dense Snacks for Busy Moms