How to Feed Your Family Without Losing Your Mind! Cassy Joy Garcia focuses on practical cooking and meal preparation strategies for busy families. Cassy shares insights on efficient meal planning, using leftovers, and creative ways to incorporate vegetables into meals.

{REPLAY: original air date: 9/2021}

In this episode:

(00:02:59) Cooking Challenges for Busy Families

(00:03:14) Efficient Meal Preparation Strategies

(00:04:40) Dinner Series Concept -cooking once and eating multiple times from that meal.

(00:06:55) Weekly meal planning strategy

(00:10:22) Kitchen Hacks for Efficiency

(00:12:02) Cassy's approach to family meals - cooking one meal for everyone

(00:17:41) Frozen fruits and vegetables - nutritional value and convenience

(00:19:01) Meal assembly techniques and sharing cooking responsibilities in a family setting.

(00:19:45) Cassy's personal health journey and transition to Anti-Inflammatory foods

(00:22:44) The importance of understanding individual food tolerances and choices.

(00:25:28) Sneaking in Nutrients - strategies for incorporating vegetables into meals

🌟 Guest: @fedandfit

📝 Show notes: www.onairella.com/post/248-cassy-joy-garcia

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On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

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This episode is a departure from our normal topics, and an important one. Ella asks black belt M. Aziz about personal safety and the importance of self-defense.

Note: the 2nd half of this episode gets more explicit (starting ~min 26), so take care when/where you listen. {originally aired in 2017}

We discuss:

• Staying safe in parking lots and garages.
• Staying safe while exercising alone.
• The role of body language & awareness of our surroundings
• Maintaining safety when coming home or leaving home.
• The risks posed by acquaintances and known individuals.
• Staying safe while meeting people you met online.
• Recognizing concerning behaviors in acquaintances & potential partners.
• Using technology to enhance personal safety.
• The importance of letting someone know your location.
• Resistance and Evasion Techniques - Basic Self-Defense Tips.

🌟 Guest: M. Aziz - Women's Initiative for Self Empowerment (WISE)

**THIS EPISODE IS FOR SHARING! Send it to a loved one today.***

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On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

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Are you more of an "Ask" or a "Guess" kind of person? In "Ask" culture, you state your needs directly, while in "Guess" culture, it's more about dropping hints and hoping someone picks up what you’re putting down. We explore how these two styles can lead to misunderstandings, especially when an “Ask” person is communicating with a “Guess” person! No matter which you are, understanding these dynamics can help us navigate our relationships better.

📝 References Mentioned: Medium Article and Mamamia blog

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• "SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

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On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

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A bite-sized boost to your day!

Networking isn't just about collecting contacts; it's about building genuine connections. Research shows that women need TWO types of networks to succeed. Kathryn Valentine is back to explain...

📝 SHOW NOTES: www.onairella.com/post/master-negotiation

🌟 Guest: Kathryn Valentine - listen to our full episode here

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💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

• Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
• "SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

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Everyone needs to know how to negotiate. Kathryn Valentine is giving us the fool-proof recipe - exactly what to say and do - to get what we want.

***NOTE: The sound improves at 00:05:45***

In this episode:

00:02:18 - Negotiation: A Different Experience for Women

00:03:15 - Societal Influences on Negotiation

00:05:07 - Negotiation as a Life Skill

00:05:57 - Negotiating for Self vs. Others

00:10:27 - The Lifetime Value of Asking for a Raise

00:14:43 - Three Steps to Successful Negotiation

00:16:29 - Mitigating the "Negotiation Backlash"

00:18:05 - The Formula for Negotiation Success

00:22:07 - "Asking Relationally"

00:25:44 - "Collaborative Negotiation"

00:28:58 - Real-Life Application of Collaborative Negotiation

🌟 Guest: @worthmorestrategies

📝 Show notes: www.onairella.com/post/master-negotiation

🎧 Related episodes:

▶️ 384: "The Power of Status" - Alison Fragale

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👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

• Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
• "SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

Connect with Ella: 

• @onairwithella
• www.onairella.com
• LinkedIn
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☎️ Leave a voice message: +1 (202) 681-0388 

When you think about cholesterol, what's the first thing that comes to mind? For most of us, it's 'bad,' 'heart attack,' or 'needs medication.' But what if the story we've been told about cholesterol is at best an oversimplification, and at worst flat-out wrong? 

What if cholesterol isn’t the enemy we thought it was? What if I told you that it plays a critical role in your immune function, hormone production, and even your longevity? 

Emerging research challenges the conventional narrative, revealing that cholesterol is not just a risk factor - it’s an essential component of optimal health. And determining "good vs. bad" cholesterol is not as simple as we are led to believe.

We are debunking cholesterol myths and statin lies... and everything I share with you is cited in the show notes, so definitely check those out so you can conduct your own research.

📝 Show notes: www.onairella.com/post/421-cholesterol-myths

**THIS IS NOT MEDICAL ADVICE. I AM NOT A HEALTH PRACTITIONER. DO YOUR OWN RESEARCH**

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Apply here to be considered for the LiveOn.fm beta test group. If selected, you will receive one personal interview (for you or to be gifted) at no charge. You can be a part of Ella's next venture, receive your free personal interview, AND give feedback to Ella and her team. 📝 Apply today!

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👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

• Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
• "SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

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☎️ Leave a voice message: +1 (202) 681-0388 

Join me in revisiting this conversation with Dr. Vonda Wright, orthopedic surgeon and women's health specialist to discuss:

• The consequences of low estrogen on BONES, MUSCLE, TENDONS and LIGAMENTS
• Musculoskeletal (MSK) aging, injury prevention and staying juicy!
• "Active aging" - what to do in your 30s, 40s, 50s+
• How to reduce the threat of "frozen shoulder" (adhesive capsulitis)
• What are the MSK symptoms of menopause?
• Why your mother is shrinking
• What do women need to do NOW?

📝 SHOW NOTES: www.onairella.com/dr-vonda-wright

🌟 Guest: @drvondawright

Original Air Date: May 2023

🚨 **TIME-SENSITIVE** Join Ella's beta group for FREE for a limited time only🚨

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🎧 Free Custom Playlist - grab yours here.

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👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

• Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
• "SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

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☎️ Leave a voice message: +1 (202) 681-0388 

Dr. Therese Houston, a cognitive neuroscientist, is sharing how tweaking our daily habits can help us create a sharper mind. A few small changes can make a world of difference in our focus and creativity.

TIMESTAMPS:

00:01:42 - Making Neuroscience Accessible

00:03:12 - Neuroscience & Women

00:04:21 - Maintaining Mental Sharpness

00:05:36 - The Dangers of Multitasking

00:06:10 - Impact of Phones on Focus

00:07:26 - Strategies for Deep Focus

00:08:04 - Binaural Beats for Focus

00:14:04 - Fixation Focus Exercise

00:19:30 - Strategies to enhance creative thinking

00:20:06 - Dopamine & Creativity and how to boost dopamine levels.

00:29:01 - Tea vs. Coffee for Focus (I don't want to talk about it.)

00:33:56 - Exercise & Cognitive Function

00:36:39 - Breathing Techniques for Focus

🌟 Guest: @DrThereseHuston

📝 Show notes: www.onairella.com/improve-focus-creativity

🚨 **TIME-SENSITIVE** Join Ella's beta group for FREE for a limited time only🚨

Apply here to be considered for the LiveOn.fm beta test group. If selected, you will receive one personal interview (for you or to be gifted) at no charge. You can be a part of Ella's next venture, receive your free personal interview, AND give feedback to Ella and her team. 📝 Apply today!

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👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

• Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
• "SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

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Dr. Juliana Hauser, marriage and family therapist and professional counselor with a unique expertise in sexuality and holistic wellness speaks on often-taboo topics surrounding sexuality, particularly focusing on what she refers to as "holistic sexuality."

We touch on the challenges women face, particularly after age 35, as our bodies change and we navigate our sexual identity. We explore practical strategies for addressing feelings of discomfort or insecurity in intimate relationships, emphasizing the importance of open communication, vulnerability, and humor!

00:01:08 - Meet Dr. Juliana Hauser

00:01:57 - Defining Holistic Sexuality

00:05:26 - The Importance of Agency

00:06:49 - Women’s Identity and Agency

00:10:16 - The Role of Sensuality

00:12:25 - Navigating Sexuality in Midlife

00:16:55 - Body Compassion and Change

00:19:36 - Communicating About Body Changes

00:22:09 - Breaking Out of Sexual Ruts

00:25:31 - The Four Quadrant Exercise

00:30:07 - Lubrication ...and Humor

🌟 Guest: @drjulianahauser

📝 Show notes: www.onairella.com/418-holistic-sexuality

NEW NEW NEW 🌟 21 DAYS OF PUSH UPS 🌟 We start our next challenge April 1st in Instagram! Connect with me at @onairwithella for all the details.

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💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

• Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
• "SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

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If you want to be seen, heard, and make a positive impact, you need to figure out who you are and what lights you up. Many of us define ourselves by *who we serve* instead of *who we are.* This episode is packed with insights and strategies to help you tap into your true identity and feed your unique superpower. 

Why?

• Understanding your superpower is key for women to be seen and heard.
• It's crucial to ask ourselves what we want, not just who we serve.
• When we start to embrace our strengths, we unlock new opportunities.
• Creating environments that nurture our superpowers can lead to personal and professional growth.
• Owning your superpower means flexing it daily, just like any other skill we practice.

🌟 Guest: T.H. Irwin

📝 Show notes: www.onairella.com/post/your-superpower

🚨 Join us May 9th for the Women of Impact event in NJ! Code ELLA20 saves $20 and Buddy Passes are available (DM Ella for details)! REGISTER HERE.

NEW NEW NEW 🌟 21 DAYS OF PUSH UPS 🌟 We start our next challenge April 1st in Instagram! Connect with me at @onairwithella for all the details.

🎧 Free Custom Playlist - grab yours here.

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👭 Join us for our next women's event in DC! Get on the waitlist HERE.

💟 Treat Ella to a Coffee? For the cost of a cup of ☕️ you can help us grow - thank you! Make your donation here.

🛍️ DISCOUNTS & PROMOS - shop, save and support:

• Build and keep muscle. Shop Kion Amino Acids - promo code ONAIRELLA
• "SLEEPYTIME" Kill Switch Hot Chocolate - I LOVE this stuff!!!

>>> See all of my discounts & recommended brands right here!

-----------------------------------

On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.

Connect with Ella: 

• @onairwithella
• www.onairella.com
• LinkedIn
• YouTube
• Private Facebook Group
• Ella's Amazon Shop

☎️ Leave a voice message: +1 (202) 681-0388