I’m so excited to share something new with you today: my Weekly Intention series. On the weeks in between guest conversations, I’ll be offering short, heart-led audio episodes—little transmissions, really—meant to give you a gentle focus for the days ahead.

This week’s intention is one I return to often: I will invite ease.

Not “make it easy,” but rather, bring a sense of ease into whatever you’re doing—whether you’re whisking soup, baking a layered cake, or simply moving through your day. It’s about perspective, not shortcuts. When we invite ease, our breath deepens, our nervous system softens, and even the simplest kitchen movements—pinching salt, stirring a pot—can carry a sense of grace.

LINKS:

* Pre-Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

In this episode, I sit down with Jenn Tilton, The Channeled Baker—an intuitive chef and medium who blends nearly twenty years of culinary experience with spirit connection. We talk about the energy of food, how intention and grounding can transform the way we cook, and a simple practice you can use to sense which foods feel energizing (and which may feel heavy).

Jenn also does a channeled reading for me using my blueberry almond galette recipe—and the messages she shared were spot-on. This conversation opened me in profound ways, and I have no doubt it will open something for you, too.

Links:

* Pre-Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Get the Blueberry Almond Galette Recipe: https://mindbodyspiritfood.substack.com/p/jenn-tilton

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Jenn’s website: https://www.channeledbaker.com/

* Jenn’s newsletter: https://thechanneledkitchen.substack.com/

* Find Jenn on Instagram: https://www.instagram.com/thechanneledbaker/

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

In this episode, I chat with cookbook author and recipe developer Alexis deBoschnek, whose work has appeared in Bon Appétit, The Kitchn, and more. Her new book, Nights and Weekends: Recipes That Make the Most of Your Time, is out this August!

We talk about effortless summer entertaining, from menu planning to prep tips and serving ideas. Alexis shares how to throw fun gatherings—whether it’s a barbecue, dinner with in-laws, or a 4th of July party—with less stress and more joy. Her practical tips will inspire you to make your summer hosting more relaxed and enjoyable.

LINKS

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Alexis’s website: https://www.alexisdeboschnek.com/

* Alexis’s newsletter: https://alexisdeboschnek.substack.com/

* Pre-Order Alexis’s new book, Nights and Weekends: https://amzn.to/43YRasb

* Find Alexis on Instagram: https://www.instagram.com/alexisdeboschnek/

* Podcast mentioned with Kiano Moju: https://mindbodyspiritfood.substack.com/p/kiano-moju

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

If you’re looking for summer cooking inspiration, you’re in the right place. Today, I’m joined by Kiano Moju, a Kenyan-Nigerian American chef and author of AfriCali—named one of the best cookbooks of 2024 by The New York Times, Bon Appétit, and The Los Angeles Times. I’ve already tagged so many recipes from her book, including her Cauliflower Bhajias, and she’s shared the recipe in the newsletter - linked below!

Kiano talks about her approach to cooking—rooted in simplicity and bold flavors. She weaves together the Kenyan, Nigerian, and American flavors she grew up with in a way that’s deeply personal yet totally accessible. We get into summer cooking, and she shares two game-changing tips that will bring more ease and flavor to your meals (with hardly any effort). These are going to transform your summer table.

We also dive into the idea of thriving—a theme I’ve been exploring throughout the season. Kiano shares a simple shift she made that brought more joy and ease into her work life. It’s a beautiful reminder that thriving isn’t always about big changes; often, it’s the smallest adjustments that make the biggest difference.

Episode Links:

* Cauliflower Bhajias (from Kiano’s book): https://mindbodyspiritfood.substack.com/p/kiano-moju

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Kiano’s website: https://www.kianomoju.com/

* Kiano’s book, AfriCali: https://amzn.to/45BGXED

* Find Kiano on Instagram: https://www.instagram.com/kianomoju/

* Podcast episode mentioned with Zaynab Issa: https://mindbodyspiritfood.substack.com/p/zaynab-issa

* Podcast episode mentioned about the science of thriving: https://mindbodyspiritfood.substack.com/p/renee-moorefield

* My personal reflections on thriving: https://mindbodyspiritfood.substack.com/p/what-cooking-taught-me-about-purpose

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Today I’m switching seats and sharing an interview about me — hosted by Renee Moorefield, CEO of Wisdom Works and a brilliant leader in the science of thriving.

We talk about my journey as a food writer, what it means to truly thrive, and how cooking can foster deep inner connection. I also open up about purpose, reciprocity, and how my definition of success has completely shifted over the years. It’s personal, heartfelt, and a little tearful at the end. I hope it resonates with you.

LINKS:

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* My interview with Renee about the science of thriving: https://mindbodyspiritfood.substack.com/p/renee-moorefield

* My intentional cooking/eating practice (BESTT): https://mindbodyspiritfood.substack.com/p/grilled-wedge-steak-salad

* Renee’s newsletter: https://www.wisdom-works.com/nourishing-leadership-from-the-inside-out/?mc_cid=b3975ff80f&mc_eid=2345c22827

* Renee’s website: https://www.wisdom-works.com/

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

In today's episode I speak with cookbook author, recipe developer and content creator Zaynab Issa, all about the power of PURPOSE in the kitchen. Zaynab worked as a food editor at Bon Appétit magazine, is a current contributor to New York Times Cooking, and is the author of the new book, Third Culture Cooking: Classic Recipes for a New Generation.

We explore how cooking can become a powerful place to find ourselves and to discover our unique preferences and aesthetic. Zaynab also shares her philosophy around beauty in life and in the kitchen, and how it can enrich the experience of eating, even if (or maybe especially if) we’re just cooking for ourselves. She shares her tips for creating beauty on the plate, from food styling tips, to how she chooses vessels, to tips for arranging the table. Be sure to hop over to the newsletter to get Zaynab's recipe for Tandoori Tacos (link below)!

LINKS

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

*Get Zaynab's recipe for Tandoori Tacos: https://mindbodyspiritfood.substack.com/p/zaynab-issa

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Zaynab’s website: https://www.zaynabissa.com/

* Find Zaynab on Instagram: https://www.instagram.com/zaynab_issa/

* Zaynab’s book: https://amzn.to/43eeuTI

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Hello my friends, and welcome back to the show! In today’s episode we’re diving into the microbiome with Taylor Soderborg, MD, PhD. She’s a licensed physician and has a PhD in Integrative Physiology, and she works as an independent microbiome specialist and consultant. I’ve been wanting to have someone on the show for quite some time to talk about the microbiome, and when I came across a note Taylor posted on Substack about perfectionism and health (which I talk about in the show), I knew I found my gal (plus, I love her tagline, “I take s**t seriously” 😂).

We dive into what the microbiome is and where the science is at (it’s a new field but it’s growing fast). Taylor describes the role of the microbiome in our health and immune functions, how the microbiome influences our longevity (or, as she says, our health span), as well as the link between the microbiome and food allergies.

It’s probably not a surprise to hear that food is the number one driver of microbiome health in adults, and Taylor offers simple ways we can support our microbiome through the foods we eat. We also get into supplements, probiotics and prebiotics.

Finally, we talk about the myth of perfectionism around health. Taylor offers a great tip for navigating our way through all of the information we’re bombarded with, focusing instead on just one thing that works for our unique lifestyles.

This is such a fun conversation (yes, gut bacteria can be fun!), with some great takeaways—I hope you love it.

Episode Links

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

Taylor’s Website: https://www.doctortay.com/

Book a discovery call with Taylor: https://www.doctortay.com/book-online

Taylor’s newsletter: https://doctortaymdphd.substack.com/

Find Taylor on Instagram: https://www.instagram.com/doctortaycomedy/

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

Today I have solo episode for you, answering your questions! I recorded this last-minute when a guest rescheduled, calling on you (at the very last minute) to send me your questions, and I have to say, it was so much fun. In the episode I explore the value of moving slowly in the kitchen and answer your questions about:

* bread baking and gluten intolerance

* strategies for getting dinners on the table with young kids

* the difference between cake flour and regular flour (and do you have to flour your pans?)

* the difference between baking powder and baking soda (and can you interchange them?)

* my favorite meals to cook for myself (and the joy in eating alone)

* the meals that I’m currently craving

* the dessert that I’ve been fantasizing about

LINKS & RECIPES MENTIONED IN THE SHOW

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Build-a-Bowl book: https://amzn.to/3DT4PZa

* Cannelle et Vanille Bakes Simple, by Aran Goyoaga: https://amzn.to/3XHjfCf

* Intentional Eating podcast: https://mindbodyspiritfood.substack.com/p/intentional-eating

* Eating alone post: https://mindbodyspiritfood.substack.com/p/almond-and-cassava-waffles

* Podcast episode with Aran Goyoaga: https://mindbodyspiritfood.substack.com/p/aran-goyoaga

* Podcast episode with Ellie Krieger: https://mindbodyspiritfood.substack.com/p/easy-summer-recipe-ideas

* Pea Pesto: https://fromscratchfast.com/pea-pesto/

* Chipotle Chicken Tacos: https://fromscratchfast.com/chipotle-chicken-tacos/

* Falafel Bowls: https://mindbodyspiritfood.substack.com/p/clean-out-the-fridge-falafel-bowls

* Italian Grilled Skirt Steak with Salsa Verde: https://fromscratchfast.com/new-book-and-tuscan-grilled-skirt-steak-with-salsa-verde/

* Grilled Potatoes with Parmesan and Chives: https://fromscratchfast.com/bbq-grilled-potatoes-recipe/

* Rhubarb & Almond Galette: https://mindbodyspiritfood.substack.com/p/rhubarb-almond-galette-gluten-free

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

What does it mean to thrive and to feel deeply nourished by life? In today’s episode I speak with Renee Moorefield, PhD, CEO of Wisdom Works, a social enterprise that partners with global companies to integrate the science and practices of human thriving into their cultures, brands, and leadership. Renee shares what it means to thrive, how thriving impacts our physiology and psychology, and why it’s more important than ever, not just on a personal level, but on a societal level. 

Renee and I also talk about nourishment and cooking and how we can transform them (and all of our everyday activities) into conscious cultivations of thriving. She shares easy, practical tips for bringing more thriving into our lives in a way that’s personal and delightful to each of us. 

EPISODE LINKS

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Renee’s website: https://www.wisdom-works.com/

* Find Renee on Instagram: https://www.instagram.com/wisdomworksgroup and https://www.instagram.com/moorefieldrenee/

* Samantha Fulton episode (mentioned in the episode): https://mindbodyspiritfood.substack.com/p/our-nervous-systems-and-food

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe

I absolutely adored today’s conversation with New York Times bestselling cookbook author Julia Turshen, all about building trust in ourselves and learning to become more intuitive cooks. Julia is the author of five books, including her latest, What Goes with What, which I’m giving away for free this month (check out the newsletter link below to enter to win!).

You’ll learn about Julia’s childhood growing up in New York City and her longtime passion for food. Like so many women in the food industry, Julia hasn’t always had an easy relationship with her body, and she opens up about her journey towards finding a happier and healthier relationship with food, and how intuitive eating helped. As we discuss, it’s less about having a goal of intuitive eating, but more about letting go of the ways in which we’re conditioned around food in order to find body autonomy and pleasure in eating.

Julia also offers tips for becoming a more intuitive cook, sharing the practices, rituals and even appliances that help her find more ease in the kitchen. This ease leads to a deeper sense of inner trust and comfort in the kitchen, helping us let go of perfectionism in order to enjoy the process of tasting, experimenting and playing. I think you’re going to be so inspired by this episode and will walk away with a whole new perspective on the power—and pleasure—of cooking.

EPISODE LINKS AND RESOURCES:

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/p/julia-turshen

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* One-on-one sessions with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Julia’s website: https://www.juliaturshen.com/

* Julia’s newsletter: https://juliaturshen.substack.com/

* Find Julia on Instagram: https://www.instagram.com/turshen/

* My podcast episode with Elise Loehnen: https://mindbodyspiritfood.substack.com/p/the-sin-of-gluttony-with-elise-loehnen

* My podcast episode about rituals with Dr. Michael Norton: https://mindbodyspiritfood.substack.com/p/michael-norton

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit mindbodyspiritfood.substack.com/subscribe