Mind Your Body

By Trudy StoneHealth & Fitness Nutrition

Mind Your Body episodes

March 08, 2021 EP 48: How to Stop Stress Eating
Do you turn to food to manage stress?
If so you’re definitely not alone.
One of the ways that many people are comforting themselves during the pandemic is with food.
If that’s you then you’re going to love this episode because I’m going to share 5 ways to stop stress eating.

Items mentioned in this episode:
FREE E-BOOK Stress Busting Foods
Join the Shed and Shred Wait List
Chickpea Mac n Cheese Recipe
Salted Caramel Protein Balls
Double Chocolate Avocado Cookies Recipe
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20 min
March 01, 2021 EP 47: How to Know What's Actually Healthy
Have you ever wondered - how do I know what’s actually healthy?
Are eggs good or bad for me?
Is coffee good for me or bad for me?
Eating and living healthy can be confusing but it doesn’t have to be.
March is nutrition month, so in honour of Nutrition Month I thought I would share some tips on how you can know what’s actually healthy so that you can make smarter more informed choices to help you hit your health goals and to remove some of the overwhelm when it comes to eating healthier.

Links mentioned in this episode:
FREE Meal Planning Toolkit
Pegan Diet - Dr Mark Hyman
EP 15: 10 Ways to Lose Weight on a Budget
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24 min
February 22, 2021 EP 46: Amplifying Black Voices and How to Show Up for Your Health
This is the last week of BHM and so I wanted to take the opportunity to highlight and celebrate powerful black voices that have been on the podcast.
In this special compilation episode you’ll hear from Leticia Ama Deawuo, Dr Ian Smith, Chrissy King, Danny Stone, Kym Niles, and myself.
Some of the topics we discuss are racism in the food industry, racism in the wellness industry, the importance of mental health in the Black community and how COVID is affecting more Blacks than any other group.

Here’s a sneak peek of what’s in this episode:
[5:40] Chrissy King - why it’s important for people of colour to see themselves represented in fitness spaces and the impact of racism on health.
[6:44] Dr. Ian Smith - why intermittent fasting works and the benefits it has on your body
[9:44] Martine Lopez - the root of mental health stigma among black people and why the black community needs more mental health resources and the importance of the language we use
[14:01] Danny Stone - one of the major stresses in people’s lives that he sees as a coach and how to monetize your passion
[17:40] Kym Niles - the barriers that Black women face when working out
[22:15] Leticia Ama Deawuo - food deserts and how where you live, and the type of income you have has a direct impact on your health and your overall well-being
[26:15] Trudy Stone (me) - a key vitamin most Black people are deficient in and some things that you may want to consider that may help to protect you against viruses and support your immune system

Links mentioned in this episode:
Ep 41 - Fitness, Mindset & Racism In The Wellness Industry With Chrissy King
Ep 10 - How Intermittent Fasting Works For Weight Loss With Dr. Ian Smith M.D
Ep 19 - Challenging Mental Health Stigma In The Black Community With Martine Lopez
Ep 27 - The Power Of Passion In Health And Healing With Danny Stone
Ep 17 - The Black Woman And The Stigma Around Fitness With Kym Niles
Ep 16 Black Health Matters Too: Racism in the Food System with Leticia Ama Deawuo
Ep 31 Why Are More Black Americans Dying Of Covid-19 With Trudy Stone
FREE Meal Planning Toolkit
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30 min
February 15, 2021EP 45: Nutrition for Cancer Prevention and Care with Cathy Biase
Cathy Biase is a breast cancer survivor who understands the emotions tied to a cancer diagnosis. She is now a certified Holistic Nutritionist and Cancer Coach who is dedicated to helping people understand the power that lies at the end of their fork.
In this episode of Cathy shares the new direction of cancer care; one that considers the whole person and the whole disease. She talked about why it matters what you eat for both cancer prevention and care as well as functional foods and lifestyle choices that are integral to both.

Here’s a sneak peek of what’s in this episode:
[16:42] Why it’s important to have a solid nutrition plan when you are going through cancer treatment
[17:50] How fasting can be used in cancer care
[19:53] Should you avoid detoxing during cancer treatment
[21:06 ] The importance of your microbiome and circadian rhythms for cancer prevention
[26:19] Functional foods for cancer prevention and care

Links mentioned in this episode:
Cathy’s website
Cathy’s course - The Integrative Cancer Nutrition Method
Work with Cathy 1:1
Follow Cathy on Instagram
FREE Meal Planning E-book
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41 min
February 08, 2021 EP 44: 6 Superfoods of the Caribbean
To mark Black History Month this February, I thought it would be fun to share the benefits of some of the Caribbean’s most popular foods.
The Caribbean has much more to offer than just a warm and sunny vacation escape.
Some of the foods in the Caribbean are overflowing with an abundance of nutrients, minerals and antioxidants which makes them overlooked when we think about superfoods to boost our health.
In this episode I share 6 Caribbean superfoods that you may want to add to your diet.

Here’s a sneak peek of what’s in this episode:
[1:30] The Caribbean is just overflowing with an abundance of nutrients, minerals and antioxidants, which makes them overlooked when we think about superfoods to boost our health.
[2:36] Breadfruit is a great source of complex carbohydrates, which help to manage your blood sugar.
[3:09] Plantains may help with digestion and are also really rich in potassium with about 20% of your daily recommended amount.
[7:03] Sea moss is also known as Irish Moss, and it's a type of seaweed that's made into a drink, and it has a lot of different nutrients.
[7:19] Sea moss has been called a sex potion because it's really high in zinc, which has a strong impact on testosterone levels so amazing for men's health.
[8:26] In my free e-book, you'll learn how to stock your kitchen and remove the confusion about what's actually healthy. The e-book also contains healthy, delicious recipes so that you can put those ingredients into action and give your body the nutrients that it needs. Grab it now at trudyestone.com/pantry.
[9:06] Adding high potassium foods, like sea moss to your diet can significantly improve mental function.
[9:53] Cassava is high in resistant starch, a type of starch that bypasses digestion, which feeds your beneficial gut bacteria, which may help to reduce inflammation and also promote digestive health.
[10:37] Having a healthy gut is also important for your body to assimilate the nutrients from the foods that you're eating, because sometimes you might be eating the healthiest of foods. But if your gut isn't healthy, your body is not able to fully absorb those nutrients.
[10:49] Okra is a nutritional powerhouse typically added to gumbos or stews. Okra is high in fibre which helps to improve digestion, as well as helping you to manage those cravings. It's also high in calcium, vitamin C, and folic acid. folic acid is actually really great for mental health as well.
[13:07] Sorrel is known best as a rich red Jamaican punch or tea that's made from dried hibiscus flowers. It offers many nutrients such as calcium and ir

Links mentioned in this episode:
Ep 26: The Truth About Habits and Willpower
Bare Essentials Free ebook
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18 min
February 01, 2021EP 43: Ancient Remedies in a Modern World with Dr. Josh Axe
Food and herbal remedies are medicine and that they have the power to both prevent and heal diseases.
My guest this episode is Dr. Josh Axe, DNM, DC, CNS, is the founder of the world’s #1 most visited natural health website, DrAxe.com. He is also the bestselling author of multiple books like Keto Diet, Eat Dirt, Collagen Diet, Gut Repair, and the most recent one, Ancient Remedies.
Dr. Axe has long been an advocate for traditional holistic medicine that enhances our health, both in the present and the long-term, and has helped millions of people achieve a healthier, happier life that is free from toxic, expensive pharmaceuticals.
Today we discuss his latest book, ANCIENT REMEDIES, the first book to candidly explain the very best of these time- tested, life-enhancing practices, and shows readers how to use ancient prescriptions to lose weight, increase vitality, and treat more than 70 specific conditions, including autoimmune disease, IBD, chronic inflammation, and more.
Here’s a sneak peek of what’s in this episode:
[3:31] A big part of what got me to the natural health space was a health crisis in my family.
[3:47] My family growing up, we didn’t know about natural health. We had no idea that it made a difference whether we ate french fries or blueberries. We just didn’t know the importance of nutrition.
[9:58] They all leech nutrients from the body. There is not a single medication, everything from aspirin to a chemotherapy drug all have a side effect and deplete your body from nutrients.
[16:25] We went back to her oncologist after 4 months. We got a call the next day about her CT Scan and her exact words were “This is highly unusual, we don’t typically see this but your tumors have shrunk by more than half. I wanna see you again in 9 months but keep doing what you’re doing.” Today it’s been about 15 years since then and my mom is in the best shape of her life.
[17:56] Food that looks like a certain body part is beneficial for them.
[28:57] You can tell different things, this is how you’re wired. All that being said, you can take a quiz to find out which element you are.
[29:24] If you come into a conflict, how do you respond? Some people respond with worry. So that’s going to affect their upper digestive system and their pancreas. They’re going to be more susceptible to acid reflux, diabetes, blood sugar issues.
[35:14] Fire element as a nation, like the Hispanic culture, the Italian culture, are a very passionate culture. They’re passionate, loving, and love community. They’re most susceptible to high blood pressure and heart conditions.
[36:09] That being said, there is a specific diet for each one of those people to make sure you’re supporting that organ system. An example is the Keto diet is good for some people that are Fire elements, and some people that are Earth, and on occasion Metal. But Wood and Water elements will knock you out on a Keto diet. That would be terrible.
[42:26] Have faith over fear.
[43:22] Get yourself in a good emotional state.
[44:54] I think that diet is 50% or less. I think your emotional state is just as important as what you’re putting in your body.
[46:10] The top nutrients we need to be getting in this order would be Zinc, Vitamin D, and Vitamin C.
[46:53] So many people have placed themselves in a state of fear. We’re missing out on our community.
[47:32] Change your diet, work on your mindset and good things will come about.
[49:39] Start your morning with a spiritual triathlon, with a good breakfast, and a good workout, you’re setting yourself up well.
Links mentioned in this episode:
Ancient Remedies Book Amazon
Dr. Axe Website
Ancient Nutrition
Dr. Axe Facebook
Dr. Axe Instagram
Dr. Axe YouTube
Dr. Axe Books

Bare Essentials Free ebook
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53 min
January 25, 2021EP 42: Surviving a Brain Tumor and Eating Your Way Back to Health with Jamie Brown
What if you were told that you had a brain tumor? What would you do?
My guest on this week’s episode Jamie Brown is a brain tumor survivor and tells his compelling story of courage and triumph.
With over thirty five years in the Entertainment Business, Jamie has worked with some of the biggest celebrities in Hollywood. Such personalities like Chris Tucker, Eddie Murphy, and Michael Jackson top his A-list.
In this inspirational episode Jamie and I chatted about his journey with healing from a rare tumour, and the many life lessons he learned along the way. We also talked about foods that have a low frequency that zap your energy and how people that are currently struggling with their health can get started today to achieve the results that they feel might be out of reach for them.

In this episode Jamie and I chatted about:
[1:01] The type of tumour that Jamie had is a very rare tumour only found in infants and children up to seven years of age.
[5:16] Jamie's tumour has actually helped 2 million people worldwide.
[6:12] Attending Physician Neurosurgeon Sanjay Gupta MD, along with a skilled team of medical doctors were instrumental in Jamie's remarkable recovery
[6:12] How Jamie discovered he had a brain tumour
[6:12] Jamie's out of body experience when he was deceased for 15 minutes.
[17:57] The most important thing that I've learned in life is try. If you have not tried, you have not failed.
[18:58] Jamie on the power of reading, and how reading saved his life.
[18:58] Jamie's book I ate My Way Back to Health So Can You.
[28:51] As a nutrition consultant the one thing Jamie suggests people do to improve their health
[29:05] Food has one primary purpose. The purpose of food is to give you life.
[31:42] The connection between the foods that we eat and those foods having life and those foods having energy
[32:02] Everything in life has a frequency
[33:57] With every bite, you're either fueling health, or you're fuelling disease, it's one or the other.
[34:10] Benefits of an alkaline diet

Jamie's Website
Grab Jamie’s Book
Follow Jamie on Instagram
FREE E-book Bare Essentials
The Magic of Thinking Big by David J. Schwartz
Food and Healing: How What You Eat Determines Your Health, Your Well-Being, and the Quality of Your Life
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59 min
January 18, 2021EP 41: Keepin it Real with Chrissy King: Fitness, Mindset & Racism in the Wellness Industry
How we can create a more inclusive environment in the wellness space and is racism a public health issue?
My guest Chrissy King is keepin' it real on these two topics and so much more. You may have heard of her because of her vital article ""Is Fitness Only for Thin, White Women?" or her other viral interview in Shape "Why Wellness Pros Need to Be Part of the Conversation About Racism".
Chrissy King is a fitness coach, writer, speaker, strength coach, and truth-teller with a passion for creating a diverse and inclusive wellness industry. She has been featured in SELF, SHAPE, BuzzFeed, Muscle and Fitness, and Livestrong, among others.
In this episode, Chrissy and I are chatting about:
[1:26] Strength is a skill, just like any other skill in life that you develop,
[4:19] Strength is transferable and the strength I gained in the gym, I feel like that transferred into every area of my life.
[5:06] The only way that you're going to grow. And the only way that you're going to find out what you're capable of, and what your limitations are or aren't, is just to try and just to put yourself out there.
[11:57] When we think about representation is so important for people to see themselves represented in fitness spaces because you feel more comfortable going into a space where you know, at least someone looks like you or someone that has a similar identity to you.
[16:09] We have to start to look outside of our own identities when we are trying to address health and wellness.
[21:02] Racism has an actual impact on our health
[22:16] Coronavirus has two to three times the death rate for black America, black people, than it does for other groups.
[30:07] Moving our bodies in ways that feel good.
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Chrissy's website
FREE E-book Bare Essentials
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40 min
January 11, 2021EP 40: Combating Sugar Addiction & Eating Less Sweets
The average American consumes over 150 lbs of sugar per year.
Canadians consume 88 lbs.
Scary when you consider that high blood sugar is one of the biggest risk factors for depression.
In fact studies show that countries with the highest intake of sugar also have the highest rates of depression. On today’s episode we’re talking alll about sugar. What it does to your brain and your body and how you can minimize your intake of sugar for a healthier lifestyle.
[1:53] High sugar intake is linked to obesity, metabolic syndrome, type two diabetes, high cholesterol, heart disease, fatty liver disease, cancer, and most importantly, inflammation.
[6:52] Alzheimer's is now being called type three diabetes by experts, because it's been linked to a high sugar diet.
[8:26] It might not be your fault that you're hooked on these foods. And here's why.
[9:49] In addition to the effects of sugar on the brain, it has wide reaching effects on the rest of your body.
[9:55] When your insulin spikes it makes you crave even more simple carbs, which spike your blood sugar and more sugary treats. So this hazard cycle contributes to obesity, waking heart disease, cancer, lack of energy, and a lowered immune system. It's a devastating, never ending cycle.
[11:12] Sugar is an important source of energy. In order to maintain your energy levels, you need to keep your blood sugar levels stable.
[11:33] Many people also turn to sugary treats to give their energy a boost, but it's only a bandaid solution that takes your energy levels and makes it worse.
[13:25] Learn how you can burn belly fat and make it easier with my free guide - seven ways to melt your muffin top fast backed by science, you can find it over at trudyestone.com
[13:42] Sugar sources that you think are healthy, but they're not.
[14:54] Sugar sweetened beverages are a major problem for most people and if it is for you as well I want to encourage you to start here.
[17:32] High fructose corn syrup is a nasty life sucker that's found in processed foods and sodas. It's harmful because our bodies converted into fat very rapidly, which leaves us with muffin tops and jiggly arms.
[18:00] Many people think that dried fruits are automatically good for you because hey, it's fruit, right. But most of the time, they have added sugar as well.
[19:58] Fruit and if eating fruit bad is for you
[20:56] How you can tame that sugar dragon lurking inside.
[24:54] Many people are deficient in fibre, which is probably one of the reasons why you have these intense sugar cravings.
[26:11] Belly Fat is a common struggle for people looking to lose weight, and it can also be harmful to your health.
[27:21] Alternative sugars that you can try right now.
[33:54] Insulin is the hormone that's made in your pancreas and its role is to help your body to shuffle around sugars from your food into your cells.
[36:40] There's another crucial overlooked thing you can do to help you to manage your sugar intake.
[38:24] If you're struggling with sugar addiction, and things like that, look to other parts of your life that you can kind of optimise to reduce the burden that you place on your willpower
[38:47] Setting up your environment for success and make sure that your environment is in line with your healthy eating habits.

Links mentioned in this episode:
Unbreakable Book
Book a Free Call with Trudy
Free guide - 7 Ways to Melt Your Muffin Top
EP 9: Addicted to sugar and junk food? Hyperpalatable foods and how they wreck your weight loss
EP 14: How To Lose Weight and Create Healthy Habits Without Willpower
Liva Date Sugar
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40 min
January 04, 2021EP 39: 5 Keys to a Successful Weight Loss Plan
I know that many of us are glad that 2020 is over and see 2021 as a fresh new beginning. One of those new beginnings for most people is a new diet.
If you're starting a new healthy eating plan to lose weight, you need to listen to this first.
There are 4 keys to a successful weight loss plan that I’m going to be sharing with you today. You’ll be happy to know that none of them require weighing your food or counting macros!
[0:00] Most of us struggle with weight loss because of our mental chatter. Now we all have beliefs about ourselves, whether we know it or not. And we're making choices each and every day based on those beliefs. Your mindset can either gives you the momentum and the motivation you need or it can be your worst critic that sabotages your success.
[5:11] If you have trouble with how to get motivated, or how to be motivated, it could have nothing to do with your drive. Instead, it could actually be that you have the wrong goal, or not emotionally connected to your goal, or you haven't defined your goal well enough.
[7:45] If you struggle with motivation, it's likely that you're experiencing some inner blocks that prevent you from the clarity you need to get motivated.
[10:48] We get so caught up in these quick results, not realizing that the process routines and habits towards achieving these goals are more important.
[12:09] Most people obsess over breaking bad habits, when the focus should be on replacing bad habits. Dream big, but start small, small things done consistently, every day over time will eventually develop into habits that will help you to achieve your goal.
[13:34] The Mediterranean diet was also voted the best overall diet in 2019, as well as 2020.
[14:12] The brain also determines why how and where body fat is stored. Your brain also drives your metabolism, your hunger, your food choices, your motivation to exercise or not, and hormone production. So it really is important to nourish your brain and your body so that it's easier for you to lose weight.
]15:00] Many people believe that they could improve their lives, if only they had more of that magical power known as willpower.
[17:05] There are a couple of things you can do to start to change your behaviour around food so that you no longer struggle with willpower.
[21:10] Finding someone to keep you accountable is also helpful for feedback and reinforcement.
[22:23] So if you've been frustrated with trying to make healthy changes, or lose weight to no avail for months, and maybe because your weight loss plan isn't sustainable.
[22:48] Chronic yo yo dieting you know to fit into a dress for a special occasion or bikini for a vacation that completely burns your metabolism out.
[25:00] If you happen to be listening to this episode when it gets released on January 4, I definitely want to make sure that you don't miss out on this opportunity to save money and to shed and shred your old beliefs and shred that weight with my Shed and Shred Program.

Links mentioned in this episode:
Shed and Shred Program
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28 min

About Mind Your Body

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The Mind Your Body Show is a weekly show, hosted by Certified culinary nutritionist, TV guest expert and author Trudy Stone, where you’ll learn how to get your mind right so that your body will follow.

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Mind Your Body

Mind Your Body episodes

About Mind Your Body