Ready to add a dash of playfulness and a sprinkle of self-compassion into your day? In this episode of Navigating Nourishment, we welcome the wonderful Grace Conte, who wrote the delightfully creative Creature Comforts at Your Fingertips. In her book, Grace fills every page with animal-inspired hand mudras, drawing on ancient wisdom like Jin Shin Jitsu.

With every page, children (and the child in you!) are invited to roar like a lion, flutter like a butterfly, and discover how simple hand gestures can help calm big feelings, build confidence, and spark resilience. The playful, colorful illustrations make these practices feel like a joyful adventure through the animal kingdom—one where everyone is welcome.

What we love most about this book is these gentle, mindful tools aren’t just for kids. Grace shows us that anyone can weave a little self-compassion and mindfulness into their daily routine, one playful “creature comfort” at a time. The magic is in the small, consistent steps of self-compassion.

Find the book: Amazon, Barnes and Noble, Austin Macauley, Waterstones (UK).

Follow Grace on Social Media: Linked In, Instagram, Facebook

Creature Comfort Ideas

In our conversation about the book, Grace offers a variety of simple, accessible practices that can be woven into daily life to nurture self-compassion and emotional well-being. Here are some ways to integrate these practices:

1. Hand Mudras and Gestures

Grace describes using hand positions (mudras) inspired by nature and ancient practices like Jin Shin Jitsu. For example, making a gentle fist with the thumb tucked in (Adi Mudra) can help to feel grounded and promote a sense of safety.  Practicing these mudras as a daily ritual, and especially during moments of stress, can help regulate emotions and foster self-kindness.

2. Mindful Tracing and Doodling

The book encourages tracing animal shapes or doodling. This practice engages both hemispheres of the brain and provides a calming, full-brain response. Setting aside a few minutes each day to trace, draw, or color can help quiet the mind, reduce anxiety, and promote creative self-expression.

3. Pausing and Stillness

Grace emphasizes the importance of pausing—taking intentional breaks to check in with oneself. This can be as simple as a few deep breaths, a moment of silence, or a mindful hand gesture. Regular pauses throughout the day help build self-awareness and compassion.

4. Playfulness and Joy

Grace specifically designed the practices to be playful and joyful, so they appeal to both children and adults. Approaching self-care with a sense of play can make it more sustainable and enjoyable.

5. Gratitude and Affirmation

Practicing gratitude, even in small ways, is a powerful mindfulness tool. Taking time each day to acknowledge something positive or to affirm one's own efforts can boost emotional well-being.

6. Integration with Daily Activities

These practices can be incorporated into everyday routines - commuting, before meals, during work breaks, or as part of a bedtime ritual. The key is consistency and gentle repetition, not perfection.

7. Modeling for Others

Grace notes that these tools are beneficial for all ages and can be shared within families or groups, creating a ripple effect of compassion and emotional intelligence.

By embracing these simple, mindful practices, we can all gradually build greater self-compassion, resilience, and emotional balance into our daily lives. You've heard it from us before! Small, consistent steps and trusting the process, rather than seeking immediate results, is key to moving forward.

We encourage you to pick one or two of these practices and play around with incorporating them into your daily life. And buy the book for yourself, a child, a friend and a neighbor to spread the ripple effect of self-compassion.

We are on a quest to find out how to eat more vegetables.

Welcome to Navigating Nourishment Podcast. Be honest, do you love vegetables or not? In the latest episode hosts Debbie and Wendy dive deep into the vibrant, colorful world of vegetables—just in time for the bounty of the season! This episode is a celebration of everything fresh, local, and nourishing. Debbie and Wendy share their own experiences at the market, the joy of discovering new produce, and the challenges many of us face when it comes to trying unfamiliar vegetables. They discuss why we sometimes resist adding more veggies to our plates, from old stories we tell ourselves to the convenience of prepared foods that hijack our taste buds.

But it’s not just about the “why”—it’s about the “how.” The hosts offer practical tips for overcoming resistance, discussing your palate choices, and making vegetables a delicious and exciting part of your daily routine. Whether you’re a seasoned veggie lover or just starting to explore, you’ll find inspiration to pick up something new at the market, experiment in the kitchen, and nourish your body with the incredible variety nature offers. 

Here are some of our tips on how to eat more vegetables:

Embrace curiosity: Challenge yourself to try a new vegetable or recipe, even if it’s just once a month.

Remember the benefits: Vegetables are packed with polyphenols, antioxidants, vitamins, minerals, fiber, and even protein—everything your body needs to thrive.

It’s okay to start small: Even if you’re not used to cooking vegetables, there are plenty of resources and recipes to guide you.

Don’t be afraid to ask for help: Reach out to Debbie and Wendy if you need tips on preparing something new.

Debbie and Wendy also share stories from their coaching practice, highlighting how challenging your mindset can open up a world of delicious possibilities. Plus, they invite you to check out their website for recipes, resources, and updates on their cookbooks—including the beloved Nourish-a community supported cookbook and the upcoming cookbook Seasoned.

Ready to get inspired? Listen to the episode, try something new, and join the community of veggie enthusiasts! For more tips and updates, follow Nourish Coaches on Facebook and Instagram, and visit nourishcoaches.com.

Bon appétit—and happy veggie exploring!

Read more about the summer harvest list here.

Do you wish you had a Menopause Adventure Guide!?

In this episode of Navigating Nourishment, we're busting a few menopause myths wide open. We share a new approach that might be worth investigating.

Three reasons you'll want to listen:

1. Discover why menopause is NOT just about hot flashes - there's so much more happening that no one talks about

2. Learn how to work WITH your changing body instead of fighting against it, saving you years of frustration

3. An invitation to gain practical, actionable insights from women who have already navigated this journey and come out stronger on the other side

Whether you're just starting perimenopause or deep in the midst of hormonal changes, this episode will give you hope, humor, and helpful strategies to reclaim your health and energy. Get ready to see menopause in a completely new light.

Links we promise in this episode:

Debbie's Menopause Adventure Guide book

interview with an expert

what menopause is

Want to join the menopause group?

Want to meet One-to-One?

On today's Navigating Nourishment Podcast, we talk with licensed clinical social worker and founder of Mindful Therapy of Monmouth County in Matawan, NJ, Nicole Wegweiser about our relationship with our body and food - as it relates to anxiety, relationship struggles, life transitions and - for some of our listeners - trauma.

Nicole Wegweiser, LCSW, discusses her trauma-informed therapy approach, emphasizing the impact of both major and minor traumas (big Ts and little Ts) on individuals' lives. She explains how early experiences shape self-perception and behavior, particularly around food and body image. Nicole highlights the importance of reconnecting with one's body and intuition, using techniques like hypnosis, EMDR, and ketamine-assisted psychotherapy. She shares her personal journey of trauma and recovery, which inspired her to become a therapist. Nicole stresses the need for self-compassion, acceptance, and the integration of body and mind in therapy.

We really loved this conversation with Nicole and hope that anyone with trauma reaches out for her support. Your well-being and health may depend on it and you are so worth taking care of.

Navigating Nourishment Interview with Nicole Wegweiser

Alignment of Approaches in Therapy and Health Coaching

Nicole explains the complexity of therapy sessions, emphasizing the need to understand each client's unique history and problems.

We discuss that clients often seek simple solutions for complex issues like weight and energy.

Nicole introduces the concept of "big Ts" and "little Ts" in trauma, explaining how even minor traumas can have significant impacts.

Impact of Trauma on Body and Food Relationships

Nicole unpacks the term "trauma" and its impact on people's relationship with their body and food. She explains the difference between "big Ts" (major traumas) and "little Ts" (repetitive, minor traumas) and their cumulative effects.

We share examples of how trauma can manifest in eating habits and self-perception.

Nicole discusses the importance of healing negative cognitions and developing a healthy relationship with food.

Challenges of Disordered Eating and Societal Influences

We discuss the influence of marketing and societal norms on disordered eating behaviors, and Nicole explains how societal messages about food and body image can lead to unhealthy habits and self-sabotage.

We explore the concept of the "rebel" within us and how it can manifest in eating behaviors.

Nicole emphasizes the need for self-compassion and re-parenting to overcome these behaviors.

Connecting with Intuition and Body Awareness

We discuss the importance of reconnecting with our bodies and tapping into intuition and body awareness.

Nicole explains how trauma can lead to dissociation and how therapy can help re-establish this connection.

Nicole provides practical tips for listeners to start reconnecting with their bodies and developing self-compassion.

Specialties and Modalities in Therapy

Nicole outlines her various specialties, including working with: Depression, Anxiety, Trauma, Eating Disorders, Relationship Issues, Life Transitions, Stress, Grief, Addictive Behaviors, Body Image, Sexual Abuse, Intimacy, Pre-Marital Counseling, and Ketamine assisted therapy.

Nicole explains the science behind ketamine and its role in reconfiguring neural pathways and facilitating change under the guidance of a trained therapist.

Personal Story and Journey to Therapy

Nicole shares her personal story of trauma, including a sexual assault and subsequent mental health challenges.

She explains how her experiences led her to become a therapist and specialize in trauma-informed care.

Nicole emphasizes the importance of self-compassion and understanding one's own story in the therapeutic process.

The Role of Therapy in Preventing and Healing Trauma

Nicole highlights the role of therapy in addressing underlying issues and preventing physical health problems.

We share experiences with clients who seek help after significant life changes or traumas.

There is a big need for a team approach to wellness, including therapists, health coaches, and other professionals.

Challenges and Rewards of Coaching and Therapy

We tackle the role (or lack of a role) of insurance companies in the health journey and how both of our practices are not covered by insurance.

We discuss the message of 'worthiness' to spend money on our physical, emotional and mental health and well-being outside of insurance coverage.

Final Thoughts and Contact Information

There is deep value in self-compassion and the power of coaching and therapy in healing and growth - especially when it comes to our relationship with body and food. Debbie, Wendy and Nicole all hope you take a look at the possibility of seeking support wherever you are in your journey.

 

Please connect with Nicole Wegweiser, LCSW, MSW at her office:

Mindful Therapy of Monmouth County in Matawan, NJ.

Certified Imago Relationship Therapist

ASCH Certified Hypnotherapist 

Supervised Practitioner of Psychodrama 

EMDR Therapist

Ketamine Assisted Therapist

Mindful Therapy of Monmouth County LLC

www.nicolewegweiser.com

To connect with Debbie and Wendy, schedule a Free Wellness Consult here.

What habits are tripping you up? What habits do you want to start? Let's start with One Habit Stronger. Welcome to Navigating Nourishment, where health coaches Wendy and Debbie break down their Five Foundations of Health into simple, achievable steps. In today's episode, we're diving deep into how small, consistent actions can transform your well-being. Whether you're feeling overwhelmed by health advice or looking for practical ways to improve your lifestyle, we'll show you that meaningful change doesn't have to be complicated. Join us as we share our personal commitments to nutrition, sleep, movement, mindset, and connection - proving that one small habit can be the start of something powerful.

Wendy references CoolSonics app to reduce her hot-flashes. We highly recommend!!!

If you want to learn about it more, we interviewed the founder: Energy Medicine via Audio Files with Geoff DePaula Part I

Welcome to Navigating Nourishment, where we explore holistic approaches to health and well-being. Today, we're thrilled to introduce Dr. Roberta Garceau, a practicing dentist, certified Yoga and Ayurveda instructor, and author of Bliss, Not Burnout: Hope for Healthcare Providers. Roberta brings a unique perspective on wellness that bridges Western medicine and traditional healing practices. Her journey from dental practice to holistic health is not just inspiring, but transformative. She embodies the idea that true health is about more than just treating symptoms—it's about understanding and nurturing ourselves from the inside out. Join us as we dive deep into elemental wellness, self-care, and the power of tuning into our inner wisdom with the remarkable Roberta Garceau. We really loved our time together.

More about Roberta

Dr. Roberta Garceau is a practicing dentist, certified yoga and Ayurveda instructor, professional speaker, Diplomate of the American Board of Dental Sleep Medicine, and Amazon best-selling author of Bliss, Not Burnout: Hope for Health Care Providers. She blends these passions into Elemental-Wellness, her unique brand of integrative medicine, to help others improve their health, function, self-esteem, and overall well-being. Fostering self-awareness, Roberta is passionate about helping others to empower themselves and live with greater wellness. She and her husband, Jerry, reside in Connecticut and enjoy spending time outdoors with their adult children, Jacenda and Liam, as well as their dogs.

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In this heart-centered episode of Navigating Nourishment, hosts Wendy and Debbie open up about the passion projects that fuel their own self-nourishment—and how they hope to inspire others to do the same.

Wendy shares her soulful new path as a meditation teacher on Insight Timer, where she’s already published 12 beautiful guided meditations and is committed to sharing one each week throughout the year. Her series, Grounded With Wendy, is designed to bring moments of peace and clarity to anyone seeking calm in the chaos. These meditations are free.

Debbie introduces her empowering book, How to Be Healthy: 30 Tiny Tweaks That Transform Your Wellness in Minutes a Day—a 90-page guide filled with simple, doable steps for feeling better without the overwhelm. She also gives a sneak peek of her next project, The Menopause Adventure Guide, a practical, uplifting resource for navigating menopause with grace and confidence (no medical jargon—just real-life support).

Throughout the episode, they reflect on how powerful it is to share from the heart—and how much they appreciate your reviews and feedback to help their work reach those who need it most.

✨ Listen to Grounded With Wendy meditations here.📘 Grab Debbie’s book How to Be Healthy here.

Thank you for listing, rating and reviewing Wendy's meditations on Insight Timer. And thank you for purchasing and reviewing Debbie's book.

NOTE: If you don't believe you are "good at meditating," we invite you to read this post.

Meet "The Bike Lady" – Kerri Martin of Second Life Bikes

In our latest Navigating Nourishment podcast episode, we sat down with Kerri Martin, the spirited founder of @secondlifebikes in Asbury Park, NJ – but around town, she’s fondly known as The Bike Lady.

Kerri didn’t set out to run a bike shop. What started as a simple volunteer project—teaching kids how to fix up old bikes—sparked something much bigger. She discovered that bicycles were more than just a mode of transportation—they were a vehicle for confidence, mentorship, independence, and connection.

Now, 15 years later, Second Life Bikes is so much more than a bike shop. It’s a hub of community, a safe space for young people to learn real skills, and a place where everyone—from kids earning their first ride to commuters fixing their wheels—feels welcome.

Kerri’s story is a beautiful reminder of how following your heart and building community can change lives—including your own.

Tune in to hear how she built this grassroots movement on two wheels, one bike at a time.

Special note:

Second Life Bikes is hosting a Night of Art, Music and Community April 4th - see more details here.

Do you ever read an article or two and feel frozen and confused about the different advice on health? In this Navigating Nourishment podcast, Wendy and Debbie discuss the confusion and contradictions in health and wellness information, using two articles as examples. The first, from a USA Today syndicate, briefly mentioned the challenges of a vegan diet without providing adequate detail. The second, on menopause, misleadingly stated that hormone replacement therapy (HRT) is dangerous, ignoring its benefits for women within 10 years of menopause. They emphasize the importance of individualized health advice, exploring different options, and consulting multiple healthcare providers. Wendy and Debbie encourage listeners to stay curious, seek expert opinions, and take small, consistent steps in their health journey.

Some of the key take-aways when you are feeling frozen and confused.

We cannot emphasize enough the importance of individualized health advice and the role of healthcare providers in guiding women through menopause.

Ask multiple healthcare providers about HRT to get a well-rounded understanding.

Talking about health concerns can help alleviate confusion and anxiety.

Remember the importance of intuition and personal research in making health decisions.

Related links that address frozen and confused topics like HRT and Vegan Eating:

Podcast about HRT

Menopause

Menopause explained

Veganism Discussed

Struggling to start or keep your habits? We share 3 ideas to feel great about keeping or starting habits.

This is one of our most listened to episodes from 2022 when we called our podcast Nourish Noshes.

In this episode, Debbie and Wendy break down three essential (but not always simple) steps to make lasting changes in your life. They discuss the power of uncovering your deep “why,” the impact of accountability from a supportive group or partner, and the magic of starting small to build sustainable habits. Through relatable stories and practical tips, they show how small, consistent actions can lead to big transformations over time. If you’ve ever felt stuck trying to make a change, this episode will give you the motivation and tools to finally shift your habits into gear.

The three key ideas shared in this episode are:

Know Your Why – Dig deep to uncover the real reason behind your desired habit change. Keep asking “why” until you reach the core motivation that will keep you committed.

Find Accountability – Having a supportive person or group increases your chances of success. Whether it’s a coach, a friend, or a community, accountability helps keep you honest and motivated.

Start Small – Avoid overwhelming yourself by taking on too much at once. Instead, begin with tiny, manageable steps that build confidence and create lasting change over time.

Want to explore a coaching one-to-one or in a group? Connect with us via a 30-minute free discovery call.

If the idea of small steps resonated, here is a blog post you might like to read.