No More Daydreams

Natalie Brunoforte is registered dietitian and nutrition coach that helps moms navigate all the challenges and gifts that come with motherhood. In this episode, we chat about combatting mom guilt, how to incorporate your children in cooking and she shares her own experiences as a new mom and what the postpartum journey was like for her. She also provides tactical tips on how to help improve positive self talk.

Natalie's most important takeaway is the reminder that everyone's journey is different. You can never compare someone's journey to yours. Focus on where you are now and continue to progress in your relationship to food, loving your body, and on being the healthiest version of yourself. 

Find Natalie on Instagram @themomdietitian and her Facebook group here.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend
Recorded on Tuesday, September 1, 2020.

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Dan Holguin is a fitness coach, speaker, ultrarunner, American Ninja Warrier and all around amazing human. In this episode, Dan shares his background and how sports and weight training impacted his life. He shares the most devastating moment of his life and how he was able to eventually overcome that moment.

Dan believes that "Your Body is Your Business" and works primarily with entrepreneurs to help them take back control of their fitness in the High Performance Health Academy. We dive into how Dan is structuring his own training for two 100-mile races coming up, how he recovers physically and how important his Rastafari faith is to his spiritual health. He also currently trains Dana Linn Bailey and Rob Bailey and sheds some light into how he constructs their training.  

Find Dan on Instagram @rastarunner.
Find me on Instagram @eatandascend. 

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Recorded on Thursday, September 10, 2020.

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Seth Markzon is an actor, podcaster, writer and all around great human being. I was fortunate enough to be a guest on his podcast, Finding Xtraordinary, and feature him on the Eat & Ascend podcast as well.

We chat about our backgrounds including how Seth became an actor and how I became a dietitian. We talk about mindset, our routines, the books we were reading, setting goals and so much more.

We recorded this back in April and I am just now releasing this episode, but perhaps everything happens for a reason as Seth shared some insight about his career and working for a corporation that was certainly timely for me to hear again.

Strong Coffee Co

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Sunday, April 19, 2020.

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Solo episode answering two questions I got last week: What is the hunger scale? And how much should I workout?

Tune in to find the full answer but in short: 

The Hunger Scale is a tool used to help get back in touch with your hunger cues. It's a ten point scale with 1 being super duper ravenously hungry and 10 being overstuffed and feeling ill. The goal is to start to eat around the feeling of a 3-4 and wrap up each meal or snack feeling around a 6-7. However, we are humans and not robots - so really the first goal is to get in touch with your hunger cues, honor them, and reduce the frequency of reaching either end of the spectrum!

And how much should you workout? In true dietitian fashion, the answer is - it depends! What are your goals? What is realistic for you? How much are you currently incorporating movement into your life? There is no prescription for this and if you are at a loss of where to start, start with walking!

The Hunger & Fullness Scale

Movement professionals to checkout: 

@liftsmcgee
@rhia_dc
@adam_marianelli
@edalrymple88
@theboulderingdpt

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

 Find me on Instagram @eatandascend.
Recorded on Wednesday, 9/2/20. 

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In this episode I sit down with friend and registered dietitian, Kristen Lorenz (aka @thelastdietitian). Kristen helps busy people who are over fad diets and detoxes learn to eat the food they love and teaches them how to feel great and fuel themselves for a lifetime. She also frequently speaks out about diet culture and the MLMs that take advantage of people looking for help.

In this episode Kristen helps define diet culture (which is a 70 BILLION dollar industry!), we chat about our own personal nutrition journeys a bit and talk about the best alcohol you can drink (Here's a hint: it depends!).


Listen to podcast Kristen recommended, The Dream, here.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, 8/13/20. 

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Trevor Lomax is back for a minisode about creatine. We got sidetracked during our initial recording and this topic was perfect for a quick little episode. Trevor explains how creatine works, dispels a few common misconceptions and explains what creatine loading is and why it may not be necessary for you.

 Congrats to Trevor for recently passing his Certified Strength and Conditioning Specialist exam!

 And yes, "minisode" was clearly stolen from MFM (SSDGM).

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Monday, 6/29/20. 

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Last week I was "supposed" to focus and cross items off of my to-do. Well, that didn't happen. In this episode I reflect on why, what I am going to do differently and share a few strategies that friends of mine said they try to help refocus. 

I am going to focus on one task at a time and remind myself of my "why."
Sam said she changes her environment to help her re-focus sometimes.
Lauren makes lists and sets timers to help her.
Kristen leans in to the feeling sometimes if needed and gives her brain and body a break.
Katie prioritizes three tasks daily and does them before knocking anything else off of her list.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Monday, 8/13/20. 

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In this episode I chat with the one and only Toni Marinucci (@tips_with_toni). Toni is a fellow registered dietitian and nutrition coach and I admire her greatly!

It was a pleasure to talk to her about how she helps her clients build their nutrition foundation and about strategies to help emotional eating (remember these: options, time, location, portion, taste & reaction!). We also discuss her new book and the similarities between dating and dieting.

Toni has been creating content via her blog, podcast and social media for TEN YEARS! And her perspective on nutrition and coaching aligns really well with mine. We recorded this last Wednesday, I edited on Friday and by Monday I had already used this knowledge with clients during coaching calls! I am so grateful for this platform to be able to learn from other dietitians and friends.

Toni references her story but doesn't share the entirety of it. If you want to learn more about her story: Check it out here! 

Toni's original post talking about emotional eating strategies:

Options—Keep the foods you have trouble having small portions out of sight. Keep healthier alternatives on hand.
Location—Stay out of the kitchen after meal time. If you associate TV watching in the living room with snacking, go to a different room.
Time—Intentionally schedule a work out midday if that’s when you usually over eat. Also note, overeating late at night can often be avoided by simply going to sleep.
Portion—Snacking often leads to more snacking. Avoid the struggle of knowing when to stop by having a small meal instead (even if you just had one).
Taste—Sip on herbal tea, decaf coffee, or warm milk. This will change your tastebuds while also providing a calming affect to help you think with more clarity.
Reaction—Your feelings are real and need to be recognized. Write them in a journal, talk with a friend, or just notice them. Eating isn’t going to change the circumstance, but processing your emotions will.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.
Recorded on Wednesday, 7/29/20. 

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In this episode I chat with professional skimboarder and 2x world champion Casey Kiernan. 

Casey is a registered dietitian and was working at a cystic fibrosis clinic working primarily with pediatric patients. You can hear the passion in Casey's voice as she talks about her patients and the Piper's Angels Foundation she discovered via her work. Although the clinic unfortunately has closed, Casey is committed to participating in the Crossing For Cystic Fibrosis, a 75-mile paddle from the Bahamas to Florida. We talk about her journey into the world of professional skimboarding, how she is adapting and training for standup paddle racing and the importance of continuing to work hard towards your goals.

Check out Casey on Instagram and Piper's Angels Foundation here! 

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here!

Find me on Instagram @eatandascend.

Recorded on Monday, 7/9/20. 

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Take five minutes out of your morning for this guided daily focus meditation. This meditation is based off of a meditation I return to over and over again by Chad Kirchner and focuses on gratitude, visualization and next steps toward your goals.

At the end of this five minutes, you will know the next small step you need to take to help make your goals your reality. I often found myself complicating next steps and distilling the big picture down into what I could take action on that very day. I hope this helps you focus and gain clarity like it helped me. Come back anytime you need your next step.

Interested in joining the team and working with me 1:1 in my nutrition coaching program? Apply to my program here! 

Find me on Instagram @eatandascend.
Recorded on Wednesday, 7/23/20. 

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