Today's episode is a replay of the webinar I held a few weeks ago about how to navigate holiday eating.

01:06 Introduction to the Webinar

02:14 Navigating Eating Over the Holiday Period

03:26 Understanding the 80/20 Rule

06:24 Understanding Calories and Weight Gain

08:54 Planning Your Week for Healthy Eating

12:34 Tips for Eating at Events

17:33 Post-Event: What to Do After

20:58 Common Questions About Holiday Eating

You can head here to watch the whole video, and download the resources referred to in this episode: https://harmanhealth.com.au/webinar-replay 

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

My invitation to join Weighing in Lighter, my signature weight loss program. It’s designed to be the last time you 'sign up' for something to lose weight. We meet weekly over 10 weeks where I guide you through the fundamentals to set habits that will maintain your weight - for the rest of your life. 

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

In this episode, I'll take you through three things we need to (try) and get into breakfast for the kids to maintain a steady level of energy in the morning.

Egg muffin recipes: https://app.thatcleanlife.com/shares/fc135183-8a1d-4a01-9608-e00eecd9c48e 

Kids smoothie recipe: https://harmanhealth.com.au/2022/10/26/easy-chocolate-smoothie/

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

Free webinar happening on Tuesday 28th November on how to navigate holiday eating.

I will take you through 30 minutes of strategies and then 30 minutes Q&A time.

https://harmanhealth.com.au/webinar 

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

In this episode, I dive into a recent conversation I had about Ozempic, weight loss and losing muscle mass. I'll discuss what I believe the solution is to retain as much muscle mass as possible when losing weight. The answer? Very boring stuff.

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

In this episode, I share my favourite protein powders. But before this, I dive into why protein is essential and how to know how much you need per day. But also, is protein powder necessary?

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

I'm letting you in on all the ways my diet isn't perfect! But some good news, I break down some of the simple strategies I do every day/week in order to combat these nutrition downfalls. As always, an episode under 10 minutes to fit in around your busy life.

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

In this episode, I discuss the fundamentals of weight loss and why you don't need a fad diet in order to lose weight.

You'll learn:

Reasonable rates of weight loss

Key metrics for weight loss

My 80/20 approach to eating

Download my free 80/20 tracker that I mention in this episode here: https://harmanhealth.com.au/2022/11/15/how-to-eat-junk-food-and-lose-weight/ 

View the show notes: https://harmanhealth.com.au/2022/12/06/eat-junk-food-and-still-lose-weight/ 

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

In this episode, I take you through the main things to consider when considering plant-based milk.

In this episode you'll learn:

The best and worst plant-based milk options

What to compare when looking at plant-based versus cow's milk

The plant-based brands I recommend to my clients

View the episode show notes: https://harmanhealth.com.au/2022/12/06/a-nutritionist-guide-to-plant-based-milk/ 

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

Did you know for every 1mL of blood we lose we lose 1mg of iron along with it?

So many women I see are struggling with iron deficiency so I had to talk about this.

In this episode you'll learn:

Who / how can diagnose an iron deficiency

My 3 pillars for addressing an iron deficiency

How to optimise iron absorption 

Things causing large iron losses

Optimising iron blog post: https://harmanhealth.com.au/2022/11/24/take-charge-of-your-iron-intake/ 

View the show notes for this episode here: https://harmanhealth.com.au/2022/12/06/episode-2-the-struggle-of-iron-deficiency-in-women/

Like a freebie? Download my free 20 page snack guide.

Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.