Nourished Fertility

Do you constantly feel guilty for what you eat? And does the guilt you feel about food involve concern over how that food is going to impact your body, i.e. will it cause weight gain?

Have you ever thought about WHY you feel guilty about what you eat? In today's episode we explore the main culprit of food guilt, diet culture, and how it causes food guilt.

Because here's the truth: Guilt and shame take us away from listening to our bodies. Before we can listen to the body, we need to reject diet mentality, remove the negative emotions and morality involved around food, and take us away from listening to our bodies.

So in order to feel at peace around all foods, and to feel good in your body, you've got to work through these beliefs and emotions you have around both food and your body, which is exactly what we do inside Food & Body Peace Playbook.

Food & Body Peace Playbook is a mindset focused program. 5 out of 8 modules are focused on helping you shift to viewing food and your body in a positive manner.

This means the internal chatter will shift into language that is compassionate, caring and trusting in your body and how you care for it. And what this really means? Your mind will be free to focus on the things in life that truly matter!

Spots are filling fast for our group coaching program, Food & Body Peace Playbook. If you want to work towards food and body peace in a community of like-minded people so you can learn and grow together, you'll want to fill out your application form soon! We are currently at 7/10 spots filled.

Announcements:

• We are currently booking for September, October and November for individual counseling at our virtual practice Nourishing Minds Nutrition. Fall is always a busy time of the year for our practice, so reach out today to reserve your spot so that you can have personalized support to love food again, respect your body and receive individualized care in managing your nutrition and health needs.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• Take a look at our online shop, the Wellness Without Obsession Shop to have all the resources you need to make peace with food and your body, and live wellness without obsession.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website

Have you ever experienced extreme hunger when you stopped dieting? Maybe you went from barely any hunger at all, and you stopped following Weight Watchers, paleo, keto, etc and now you cannot stop thinking about food?

Or maybe for you it's that the feeling of hunger is complicated to you. You often ignore, push it away, which then leads you to get to the state of primal hunger at the end of the day and eat everything in sight.

The truth is, hunger is an interoceptive cue of the body that we've been taught is bad, or to ignore, or that if we experience it too often, we aren't doing something right.

In today's episode, one of the incredible dietitians at Nourishing Minds Nutrition, Megan Perez, walks through why hunger is a complicated sensation, and what to do to befriend your hunger.

You'll walk away with actionable steps to better manage your hunger going forward, and make sure to stay tuned to the end of the episode for updates from me and announcements you're gonna want to hear!

In this episode I reference our new Meal Planning Guide, the Fear of Weight Gain Masterclass and here is the link to Megan's packages.

Spots are filling fast for our group coaching program, Food & Body Peace Playbook. If you want to work towards food and body peace in a community of like-minded people so you can learn and grow together, you'll want to fill out your application form soon! We are currently at 7/10 spots filled.

Announcements:

• We are currently booking for September, October and November for individual counseling at our virtual practice Nourishing Minds Nutrition. Fall is always a busy time of the year for our practice, so reach out today to reserve your spot so that you can have personalized support to love food again, respect your body and receive individualized care in managing your nutrition and health needs.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• Take a look at our online shop, the Wellness Without Obsession Shop to have all the resources you need to make peace with food and your body and live wellness without obsession.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website

There may be a way to save yourself hours per week with this one small change to your health habits. And that's meal planning!

Over the past couple weeks, we've addressed many of the positive benefits to meal planning, like helping you eat for satisfaction AND nourishment, reducing decision fatigue and helping you have sustained energy all day long because you're eating enough throughout the day.

And in today's episode, I want to address even more the reasons you may consider meal planning as part of your health journey. Because let's remember, diet culture doesn't get to own meal planning.

So if you feel consumed about how to eat without dieting, or how to eat for satisfaction and nourishment, this meal planning guide is for YOU.

Our Meal Planning Guide will help you plan the 21 meals and variety of snack options you need on a weekly basis to nourish yourself. What this really means is that you can save time, spending 1 hour a week, planning those variety of meals and snack options. And the real value? You will have hours back in your week to spend how you really want, like with your kids.

Today is the FINAL DAY to grab the guide for only $10, after today the price will increase to $17! You can purchase HERE so that you can feel at peace knowing your eating for health while maintaining a positive relationship with food.

What if you could eat the most delicious meals, in the comfort of your own home, without the decision fatigue you typically experience.

Let's be honest, we are all busy bees. Same here. If I tried to come up with satisfying meals in the moment, meals that satisfy my desire for flavor and nutrition, I would give you a blank stare.

This is where meal planning can be so beneficial. In today's episode, we dig in more to the fifth and final component of the 5 factors we've been addressing over the past three weeks on the podcast. And that's flavor! Plus, we also discuss the benefits of meal planning, such as reducing mental decision fatigue.

Officially, as of today, our Meal Planning Guide is available for purchase and to celebrate this new offer for the next 72 hours you can grab your guide for $10!

Our meal planning guide will teach you:

1. How to eat now that you are no longer dieting.
2. Understand how to eat for life without tracking calories ever again.
3. Eat for satisfaction while knowing you are taking care of your health.

You can purchase HERE so that you can feel at peace knowing your eating for health while maintaining a positive relationship with food.

Products referenced in this episode: the gua sha stone, fancy face serum and the vanilla citrus deodorant. Use the code NOURISH for 10% off your first order.

Announcements:

• Food & Body Peace Playbook will reopen in October, and you can apply now to reserve your spot (with 7/10 spots already taken)! Our signature group coaching program is a perfect fit if you're ready to make peace with food and your body with a community of other like-minded women, so that you can learn and grow together.
• We are currently booking for August, September and October for individual counseling at our virtual practice Nourishing Minds Nutrition. Fall is always a busy time of the year for our practice, so reach out today to reserve your spot so that you can have personalized support to love food again, respect your body and receive individualized care in managing your nutrition and health needs.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• If you struggle with HA and you're ready to regain your health and fertility, join Get Your Period Back Playbook.
• Take a look at our online shop, the Wellness Without Obsession Shop, which now includes a self paced online course to begin your intuitive eating journey, the Beginner's Guide to Food & Body Peace.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website

Our newest offer, the Meal Planning Guide, will be available starting next Tuesday, September 6th, for only $10 the first 72 hours! This guide will help you grocery shop with confidence, meal plan without the influence of diet culture, and eat for satisfaction while knowing you are taking care of your health.

And as we did last week, we are going to continue detailing through a tactic we teach inside the meal planning guide, the 5 factors at mealtime. Today we are going to discuss fat and fiber. Listen to today's episode to learn more!

Products referenced in this episode: the gua sha stone, fancy face serum and the vanilla citrus deodorant. Use the code NOURISH for 10% off your first order.

Announcements:

• Food & Body Peace Playbook will reopen in October, and you can apply now to reserve your spot (with 6/10 spots already taken)! Our signature group coaching program is a perfect fit if you're ready to make peace with food and your body with a community of other like-minded women, so that you can learn and grow together.
• We are currently booking for August, September and October for individual counseling at our virtual practice Nourishing Minds Nutrition. Fall is always a busy time of the year for our practice, so reach out today to reserve your spot so that you can have personalized support to love food again, respect your body and receive individualized care in managing your nutrition and health needs.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• If you struggle with HA and you're ready to regain your health and fertility, join Get Your Period Back Playbook.
• Take a look at our online shop, the Wellness Without Obsession Shop, which now includes a self paced online course to begin your intuitive eating journey, the Beginner's Guide to Food & Body Peace.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website

I'm hosting a free training this week on Thursday August 25th at 7pm ET. If you are interested in eating your favorite foods without guilt, I want you to attend the 3 Unexpected Ways to Let Go of Food Guilt training! Spots are limited to this live training, so click here and grab your seat today.

What if you could have energy, all day long, without drinking a pot of coffee? Imagine how that would feel. Crossing items off your to-do list with joy, excited to do your job, to come home and spend time present with your kids.

Have you ever considered that maybe it's not supplements and powders or another superfood you need in your diet to accomplish this type of sustained energy? That what you need is food.

Because food is so much more than fuel, but it's important to remember it is THE THING that will give you sustained energy throughout the day.

So in order to feel good, to have energy all day long without relying on coffee or powders or superfoods and what have you, to cross items off your to-do list with joy not impending doom, I want you to do two things, that you'll learn about in today's episode! Plus, you'll also be introduced to the 5 factors at mealtime, with a detailed review of the first 2 factors, carbohydrates and protein.

Products referenced in this episode: the gua sha stone, fancy face serum and the vanilla citrus deodorant. Use the code NOURISH for 10% off your first order.

Announcements:

• Food & Body Peace Playbook will reopen in October, and you can apply now to reserve your spot! Our signature group coaching program will help YOU make peace with food, trust your body again and live wellness without obsession.
• We are currently booking for August, September and October for individual counseling at our virtual practice, Nourishing Minds Nutrition. If you're looking for intuitive eating and body image support and/or you're in need of anti-diet advice for HA, PCOS and IBS we would love to support you.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• If you struggle with HA and you're ready to regain your health and fertility, join Get Your Period Back Playbook.
• Take a look at our online shop, the Wellness Without Obsession Shop, which now includes a self paced online course to begin your intuitive eating journey, the Beginner's Guide to Food & Body Peace.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website

One of the hardest things about choosing food and body peace is admitting to yourself that you are struggling. Even harder? Telling those in your life that you love about those struggles!

Today's episode is one of hopefully many to come, where dietitian at my practice, Emilie Hebert, interviews one of her clients on their experience working with Emilie. Lauren was gracious enough to agree to come on the show, and I cannot thank her enough for doing so!

My hope is that this episode gives you light where there is currently darkness. That you see that choosing peace is worth it, even if it feels scary as hell initially to do so. Lauren shares her process of admitting to herself that she struggled, sharing this with her partner, and why she chose to seek help even though at times she didn't feel 'sick enough' to do so. Listen to this incredible story to learn more!

You can learn more about Emilie and her packages at Nourishing Minds Nutrition by clicking here.

Products referenced in this episode: the dry brush, gua sha stone, and the vanilla citrus deodorant. Use the code NOURISH for 10% off your first order.

Announcements:

• Food & Body Peace Playbook will reopen in October, and you can apply now to reserve your spot! Our signature group coaching program will help YOU make peace with food, trust your body again and live wellness without obsession.
• We are currently booking for August, September and October for individual counseling at our virtual practice, Nourishing Minds Nutrition. If you're looking for intuitive eating and body image support and/or you're in need of anti-diet advice for HA, PCOS and IBS we would love to support you.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• If you struggle with HA and you're ready to regain your health and fertility, join Get Your Period Back Playbook.
• Take a look at our online shop, the Wellness Without Obsession Shop, which now includes a self paced online course to begin your intuitive eating journey, the Beginner's Guide to Food & Body Peace.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website

Can you engage in popular wellness trends, like intermittent fasting, if you have a history or are currently struggling with disordered eating?

Intermittent fasting is all the rage these days, and is touted as a way to improve blood sugar levels, cognitive function, life longevity, reduce oxidative stress and inflammation and so many more proposed benefits.

And if you have been here since the beginning of the show, this title is an episode we did in the first year of the show, all the way back in 2017. I actually went back and listened to the episode, and a lot of what we shared is pretty similar to how I feel now, but I did feel like it was due time to re-do this episode with more up to date information.

Because what is different is how STRONGLY I feel against intermittent fasting, in comparison to our first episode with this title, where we saw some of the benefits. Now, I just see it as an excuse for people to engage in disordered behaviors. Listen to today's episode to learn more!

*In the beginning of the episode I accidentally say 'intuitive eating' instead of 'intermittent fasting'.

Products referenced in this episode: the gua sha stone, fancy face serum and vanilla cirtrus deo! Use the code NOURISH for 10% off your first order.

Announcements:

• Food & Body Peace Playbook will reopen in October, and you can apply now to reserve your spot! Our signature group coaching program will help YOU make peace with food, trust your body again and live wellness without obsession.
• We are currently booking for August, September and October for individual counseling at our virtual practice, Nourishing Minds Nutrition. If you're looking for intuitive eating and body image support and/or you're in need of anti-diet advice for HA, PCOS and IBS we would love to support you.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• If you struggle with HA and you're ready to regain your health and fertility, join Get Your Period Back Playbook.
• Take a look at our online shop, the Wellness Without Obsession Shop, which now includes a self paced online course to begin your intuitive eating journey, the Beginner's Guide to Food & Body Peace.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website

The saying goes "breakfast is the most important meal of the day." But you're used to skipping breakfast because you're intermittent fasting or counting collagen in your coffee as a breakfast. You can have more energy throughout your entire day, with this one change to your morning routine: By eating breakfast daily with carbs, protein and fat.

You deserve to live life the way you want, and have the energy you desire, and we can teach you the tactics to learn how to eat for ENERGY by listening to this very show.

And why are you talking about breakfast right now? Because THIS is an example of practical eating. My goal with today's episode is to help you see that your goals of health, feeling well, heck even having sustained energy throughout the day will be supported by practical eating.

Listen here to learn more about the 4 types of hunger. Submit your questions to me at [email protected] to have them answered on the podcast!

Thank you to BetterHelp for sponsoring today's episode. You can click here to learn more and begin your journey with BetterHelp today.

Announcements:

• Food & Body Peace Playbook will reopen in October, and you can apply now to reserve your spot! Our signature group coaching program will help YOU make peace with food, trust your body again and live wellness without obsession.
• We are currently booking for August, September and October for individual counseling at our virtual practice, Nourishing Minds Nutrition. If you're looking for intuitive eating and body image support and/or you're in need of anti-diet advice for HA, PCOS and IBS we would love to support you.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• If you struggle with HA and you're ready to regain your health and fertility, join Get Your Period Back Playbook.
• Take a look at our online shop, the Wellness Without Obsession Shop, which now includes a self paced online course to begin your intuitive eating journey, the Beginner's Guide to Food & Body Peace.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website

Today on the show we have guest, Mia Donley, who shares with us all how to work towards body trust by building safety in your body. Mia Donley, MPH, RD, CDN is a registered dietitian and consultant working in the field of eating disorders and public health. She originally pursued nutrition to bring culturally relevant nutrition education to the field, as she didn't find her own family's foods and practices reflected in dietetics. She's worked as a nutrition educator in schools, coordinated public health programs, and currently works for a group practice focused on eating disorders. Outside of counseling, she teaches classes on cultural nutrition and helps create spaces for Black dietitians and dietitians of color working in the field of eating disorders and nutrition.

In this episode we discuss:

• What inspired Mia's passion for the anti-diet sector of dietetics.
• How to build trust with food and body, PCOS, and GI issues, especially for WOC and queer folks of color.
• One tangible way those listening to work can work on building trust with their bodies.
• How Mia lives wellness without obsession.

Learn more about Mia on her website and on Instagram.

Thank you to BetterHelp for sponsoring today's episode. You can click here to learn more and begin your journey with BetterHelp today.

Announcements:

• Food & Body Peace Playbook will reopen in October, and you can apply now to reserve your spot! Our signature group coaching program will help YOU make peace with food, trust your body again and live wellness without obsession.
• We are currently booking for August, September and October for individual counseling at our virtual practice, Nourishing Minds Nutrition. If you're looking for intuitive eating and body image support and/or you're in need of anti-diet advice for HA, PCOS and IBS we would love to support you.

Resources for you:

• Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support.
• If you struggle with HA and you're ready to regain your health and fertility, join Get Your Period Back Playbook.
• Take a look at our online shop, the Wellness Without Obsession Shop, which now includes a self paced online course to begin your intuitive eating journey, the Beginner's Guide to Food & Body Peace.

Let's hang out! Connect with Victoria and the staff at NMN:

• Victoria's Instagram
• Victoria's Website
• Nourishing Minds Nutrition Instagram
• Nourishing Minds Nutrition website