Plan Simple with Mia Moran

Plan Simple with Mia Moran

By Mia MoranBusinessEntrepreneurshipHealth & FitnessMental HealthEducationSelf-Improvement
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Plan Simple with Mia Moran episodes

  • Post-it Strategy
    This episode of the Plan Simple Podcast is part of a seven tools in seven days series. I’ve shared my ideas on finding your why and your family brand. Today, I’m so excited to talk about the simplest meal planning tool. I call it The Post-it Strategy. It’s so simple, and yet so powerful, whether you plan out your meals in great detail or not.
    The Post-it Strategy = In the morning write on a Post-it what’s for dinner.
    It’s that simple. Here’s why it’s powerful:
    You are making a choice and getting clarity.
    You know what you need to do to make dinner happen. (Do you need to turn on the slow cooker? pick up an onion at the store? Can you chop an onion right now?)
    You cut out time lost to wondering and thinking about dinner.
    You cut down stress later in the day because you aren’t trying to make a decision and figure out how to make it happen when everyone is already stressed.
    You cut down on drama about what kids will eat.
    Doable Changes from this episode:
    WRITE WHAT’S FOR DINNER ON A POST-IT. Decide what’s for dinner and write it on a post-it. When you do that, check to see if you need anything and create a plan to get it—will you stop at the market or will your spouse be near the store? Do you need to pull something out of the freezer now or prep something? You don’t have to do it all now, but part of deciding is helping you know enough to make sure you can make it happen later.
    MOVE FOOD FORWARD. I love the idea of moving food forward. It’s one more way to add ease into eating well. So when you decide what’s for dinner, notice if there is anything you can do—put in some meat to marinate, chop an onion. Another way to do this is to prep for one meal while you are prepping another. Are you making a salad for lunch? Chop some extra carrots for dinner. Think of something, and it can be little, that puts you one step closer to the next meal.
    MAKE MEALS MATCH YOUR DAY. Before you decide what’s for dinner, think about your day. Do you have one kid with an appointment at 3:30 and another getting out of play practice at 5 and another who needs to get to basketball by 6:30? This is not the day to make a meal that takes a lot of prep and cook time. With a plan you can still eat healthy, real food on busy days, but make it easy on yourself by batching or prepping ahead on a less busy day.
    REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.
    A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.
    Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.
    Choose from the changes above or download a list of 101 Doable Changes we made for you.
    http://plansimplemeals.com/101-doable-changes/
    13 min
  • Family Brand

    A family brand will really help you make choices as a family … what you say yes to, what to say no to, what to get mad about, what to let go, what to really firmly to put your foot down about because these are your core beliefs.  

    – Mia Moran

     


    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk about family brands as a way to help our families live healthier lives.


    I come from a design background, and I used to work with a lot of clients around what they stood for or believed in. It dawned on me a couple years ago, that a brand was a really useful tool for families as well. Just like knowing your personal why helps you stay the course, knowing your family why or what you believe in helps you find your way.


    Sometimes as individuals we have different core beliefs, which can lead to tension. Understanding these deep seated beliefs and honoring them helps us as individuals, couples, and families.


    My husband wants to be the best human possible to our planet. It’s not that I don’t want this, but it isn’t ingrained in me, and so we approach everything from trash to getting from here to there in different ways. But for a while when he would re-sort the trash to get the recycling and the compost in the right place, I felt judged. After doing the core values exercise, it shifted the energy for me. This is a value we share as a family. This is something I can work on with humor and gentleness.


    In this show I’m talking about:


    • My family’s core values



    • How getting really clear on the core values can change the tone of the conversation



    • Choosing 7–10 words that really define your family



    • Deciding what those defining words look like in your family



    • Using a family meeting and repetition to share family brand with your children



    • Shifting and adjusting your family brand as needed



    Doable Changes from this episode:


    • CHOOSE WORDS THAT DEFINE YOUR FAMILY. Choose 7–10 words that define your family or family values. Connectivity and taking care of the planet our two of ours. Use my word list for ideas or brainstorm your own. Make sure you take into account the values of both parents and any older children.



    • MAKE A POSTER OF YOUR FAMILY BRAND. You can do this. Your kids can do it. You can do it together. It could start “In this family, we …” , or you can just list the words. Get clear on what you mean by each word.


    • FOCUS ON ONE WORD THIS WEEK. Choose one word to focus on this week. When you have to make a decision, think about your word. Which choice brings you more inline with that word? How can you incorporate that word into your daily routine more? For example, if your word is connectivity, you might choose to turn off the TV and play a game together or say no to the PTO meeting so you can have family dinner. You might make a point to give hugs regularly or look the kids in the eye before they walk out the door in the morning. Just keep touching back to your word.




    REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help youtake small steps toward your big goal.


      A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.


    Choose one Doable Change every Sunday night — one thing that you are willing to play with for...

    19 min
  • Family Brand
    A family brand will really help you make choices as a family … what you say yes to, what to say no to, what to get mad about, what to let go, what to really firmly to put your foot down about because these are your core beliefs.  – Mia Moran
     
    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk about family brands as a way to help our families live healthier lives.
    I come from a design background, and I used to work with a lot of clients around what they stood for or believed in. It dawned on me a couple years ago, that a brand was a really useful tool for families as well. Just like knowing your personal why helps you stay the course, knowing your family why or what you believe in helps you find your way.
    Sometimes as individuals we have different core beliefs, which can lead to tension. Understanding these deep seated beliefs and honoring them helps us as individuals, couples, and families.
    My husband wants to be the best human possible to our planet. It’s not that I don’t want this, but it isn’t ingrained in me, and so we approach everything from trash to getting from here to there in different ways. But for a while when he would re-sort the trash to get the recycling and the compost in the right place, I felt judged. After doing the core values exercise, it shifted the energy for me. This is a value we share as a family. This is something I can work on with humor and gentleness.
    In this show I’m talking about:
    My family’s core values
    How getting really clear on the core values can change the tone of the conversation
    Choosing 7–10 words that really define your family
    Deciding what those defining words look like in your family
    Using a family meeting and repetition to share family brand with your children
    Shifting and adjusting your family brand as needed
    Doable Changes from this episode:
    CHOOSE WORDS THAT DEFINE YOUR FAMILY. Choose 7–10 words that define your family or family values. Connectivity and taking care of the planet our two of ours. Use my word list for ideas or brainstorm your own. Make sure you take into account the values of both parents and any older children.
    MAKE A POSTER OF YOUR FAMILY BRAND. You can do this. Your kids can do it. You can do it together. It could start “In this family, we …” , or you can just list the words. Get clear on what you mean by each word.
    FOCUS ON ONE WORD THIS WEEK. Choose one word to focus on this week. When you have to make a decision, think about your word. Which choice brings you more inline with that word? How can you incorporate that word into your daily routine more? For example, if your word is connectivity, you might choose to turn off the TV and play a game together or say no to the PTO meeting so you can have family dinner. You might make a point to give hugs regularly or look the kids in the eye before they walk out the door in the morning. Just keep touching back to your word.
    REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help youtake small steps toward your big goal.
      A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.
    Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.
    Choose from the changes above or download a list of 101 Doable Changes we made for you.
    http://plansimplemeals.com/101-doable-changes/
    19 min
  • Living in Your Box with Sarah Jenks
    On this episode of the Plan Simple Podcast, I’m so excited to talk with Sarah Jenks. If I have ever met anyone who truly walks her talk, and then turns around and teaches us all the lessons she has learned, it is Sarah.
    We dive deep into her story which starts with her longtime body image issues and how she finally made her life full of joy. We then move into motherhood where, once again, Sarah;s beliefs of who she thought she could be were tested. Through her struggles, she created some amazing magic tools and healing rituals, so that we too can thrive — and she shares some of them with us!
    When I first me Sarah, I was drawn to her clarity. You will hear first-hand on this episode how her quest for clarity has really shaped her life – and what that means for her family, business and us.
    We talk about:
    Lies women tell ourselves about the choices we have in life
    Listening to our bodies and intuition
    Sarah’s inspirational story of going from being a totally stressed out mom to designing the life of her dreams — yurt and all!
    How our feminine menstrual cycle perfectly matches the moon's cycle, and how men are very different
    The novel idea of taking whole days and doing what we want, without guilt
    See full show notes at http://plansimplemeals.com/living-in-your-box-with-sarah-jenks/
    49 min
  • Living in Your Box with Sarah Jenks
    On this episode of the Plan Simple Podcast, I’m so excited to talk with Sarah Jenks. If I have ever met anyone who truly walks her talk, and then turns around and teaches us all the lessons she has learned, it is Sarah.
    We dive deep into her story which starts with her longtime body image issues and how she finally made her life full of joy. We then move into motherhood where, once again, Sarah;s beliefs of who she thought she could be were tested. Through her struggles, she created some amazing magic tools and healing rituals, so that we too can thrive — and she shares some of them with us!
    When I first me Sarah, I was drawn to her clarity. You will hear first-hand on this episode how her quest for clarity has really shaped her life – and what that means for her family, business and us.
    We talk about:
    Lies women tell ourselves about the choices we have in life
    Listening to our bodies and intuition
    Sarah’s inspirational story of going from being a totally stressed out mom to designing the life of her dreams — yurt and all!
    How our feminine menstrual cycle perfectly matches the moon's cycle, and how men are very different
    The novel idea of taking whole days and doing what we want, without guilt
    See full show notes at http://plansimplemeals.com/living-in-your-box-with-sarah-jenks/
    49 min
  • Emotional Eating with Lindsey Goldwasser

    Notice how your world can change if you come to yourself with a place of acceptance instead of judging.

    – Lindsey Goldwasser

    On this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Lindsey Goldwasser, a holistic health advocate, wellness educator, and energy expert (because who doesn’t need more energy?).


    Lindsey got into health coaching as a result of a combination of serious health issues (turns out she had a parasite) and completing yoga teacher training. She felt more grounded through mindful movement, and that led her to more mindful and clean eating. We talk about moving from emotional eating to mindful eating.


    We also get into a topic that fascinates me—essential oils. I’ve talked with a number of people about essential oils, and Lindsey talks about them specifically related to emotional eating (along with other uses).


    We talk about:


    • Muscle testing as a tool to figure out what you should be eating or not eating



    • Staying hydrated to help stop emotional eating



    • Getting curious about what we really want to eat



    • Bringing food that you want to eat to parties



    • Saying no and dealing with holiday parties as an introvert



    • Using essential oils to destress and fight depression



    Lindsey Goldwasser is a holistic health coach, wellness educator, and energy expert (in addition to your biggest cheerleader and accountability partner).  She is also a yoga/meditation instructor, and indigo dye business owner in Arlington, VA. Lindsey works with motivated women and men striving for more balance, more energy, and more healthy habits during everyday life struggles, as opposed to surrendering to stress and digestive issues. By coaching others through lifestyle shifts, nutritional values, and self-care tactics, Lindsey empowers her clients to take control of their health and wellness long after their work together!


    LINKS


    • Find Linsey here: https://www.novawholesomehealth.com/



    • Get essential oil info here: https://www.novawholesomehealth.com/essential-oils/



    • Cheat sheet on essential oils and emotional eating



    • Follow her onInstagram: https://www.instagram.com/lindsey_g_yogi/


    • Plan Simple Meals: Lead by Example with Christie Kennedy Manuel



    • Plan Simple Meals: The Importance of Keeping It Fun with Dai Manuel



    • Plan Simple Meals: Making and Oils with Jessica Hennessey



    55 min
  • Emotional Eating with Lindsey Goldwasser
    Notice how your world can change if you come to yourself with a place of acceptance instead of judging. – Lindsey Goldwasser
    On this episode of the Plan Simple Meals Podcast, I’m so excited to talk with Lindsey Goldwasser, a holistic health advocate, wellness educator, and energy expert (because who doesn’t need more energy?).
    Lindsey got into health coaching as a result of a combination of serious health issues (turns out she had a parasite) and completing yoga teacher training. She felt more grounded through mindful movement, and that led her to more mindful and clean eating. We talk about moving from emotional eating to mindful eating.
    We also get into a topic that fascinates me—essential oils. I’ve talked with a number of people about essential oils, and Lindsey talks about them specifically related to emotional eating (along with other uses).
    We talk about:
    Muscle testing as a tool to figure out what you should be eating or not eating
    Staying hydrated to help stop emotional eating
    Getting curious about what we really want to eat
    Bringing food that you want to eat to parties
    Saying no and dealing with holiday parties as an introvert
    Using essential oils to destress and fight depression
    Lindsey Goldwasser is a holistic health coach, wellness educator, and energy expert (in addition to your biggest cheerleader and accountability partner).  She is also a yoga/meditation instructor, and indigo dye business owner in Arlington, VA. Lindsey works with motivated women and men striving for more balance, more energy, and more healthy habits during everyday life struggles, as opposed to surrendering to stress and digestive issues. By coaching others through lifestyle shifts, nutritional values, and self-care tactics, Lindsey empowers her clients to take control of their health and wellness long after their work together!
    LINKS
    Find Linsey here: https://www.novawholesomehealth.com/
    Get essential oil info here: https://www.novawholesomehealth.com/essential-oils/
    Cheat sheet on essential oils and emotional eating
    Follow her onInstagram: https://www.instagram.com/lindsey_g_yogi/
    Plan Simple Meals: Lead by Example with Christie Kennedy Manuel
    Plan Simple Meals: The Importance of Keeping It Fun with Dai Manuel
    Plan Simple Meals: Making and Oils with Jessica Hennessey
    Plan Simple Meals: Our Skin with Rachael Pontillo
    Plan Simple Meals: The Nourished Momma with Carrie Anne Killeen
    Doable Changes from this episode:
    DRINK WATER. Lindsey says that making sure she is hydrated all day and the day before a party helps her avoid emotional eating. Hydrated means drinking enough water or lemon water, not a lot of juice or soda. In my family, we fill up vessels in the morning that we can drink throughout the day at home or on the go to make sure we drink enough. Lindsey suggests making a game of seeing how many cups of water you need to drink to have light yellow urine.
    SAY NO. It’s OK to say no to another event or to something that adds stress to your life. It’s OK to say no to to another glass of wine or the hosts specialty. Saying no can be hard, but it can also be a form of self-care. Lindsey suggests making this a doable change by not saying No to everything. For, example, choose between the bar and the dessert table. She also suggests asking yourself, “Do I want this?” not in a judgy way, but in a curious way. Use your answer to help guide what you say no to.
    TRY ESSENTIAL OILS. Essential oils can help calm us or energize us. And they can help us regulate emotional eating. Lindsey really broke down different kinds of emotional eating to help you choose appropriate oils for your situation. First step, get her cheat sheet. Then decide what your biggest emotional eating reason is and chose an oil to try.
     
    REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.
    A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.
    Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.
    Choose from the changes above or download a list of 101 Doable Changes we made for you.
    http://plansimplemeals.com/101-doable-changes/
    55 min
  • Cooking Does Not Have to be Stressful with Stephanie Stiavetti

    On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Stephanie Stiavetti. She’s a trained chef who helps regular people feel fabulous about cooking.

    Steph learned taught herself to cook as a kid, but stopped in her teens and 20s. Some significant health issues led her to learn to cook and feed herself again. She went to cooking school and pastry school and has worked in restaurants. Now her focus is helping other people be amazing home chefs.


    Steph has some amazing cheat sheets that help you in the kitchen. Things like basics about oils and sauces . . . basics that help you make it easily—and amazing.




    We talk about:

    • What 5 tools you need in your kitchen



    • How to find the right knives (and cut safely)



    • The world’s simplest sauce



    • What oils to use for cooking



    • How to make a salad dressing that will make you love salad



    • Salting food (even things that would surprise you)




    BIO

    Stephanie Stiavetti is a classically trained personal chef and cooking teacher. She teaches people how to be a badass cook, even if they consider themselves a total failure in the kitchen.




    LINKS

    • Steph’s website: https://fearlessfresh.com/



    • Steph’s store and cheat sheets



    • Steph’s Facebook group: facebook.com/groups/FearlessFreshNinjas/




    Doable Changes from this episode:

    • GET ONE TOOL YOU LOVE. The right tools make cooking easier and more enjoyable. Get a knife that feels right in your hand or the slow cooker you’ve been thinking about or a hand blender … and then use it for one week to see how it feels and how it changes your food experience. 



    • ADD A LITTLE SALT. A little salt goes a long way. As Steph says, it can be the difference between hating the salad dressing you make or loving it. She recommends ½ tsp of salt for 2 cups of dressing. I add a pinch to my morning smoothie. Try adding a little salt to something you normally don’t salt and see what changes.



    • MAKE COMPOUND BUTTER. Sometimes what gets in our way of eating real food is feeling like it lacks flavor, especially if you are used to more processed food. Steph talks about making compound butter as a super basic sauce. Use her ratio, 1/4 pound of butter plus three tablespoons of fresh herbs plus one teaspoon of spices, to make a compound butter to flavor your food. (She has a cheat sheet for this to give you more ideas about what to use). 



     


    REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.


    A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.


    Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3...

    1 hr 7 min

About Plan Simple with Mia Moran

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Bestselling author and life coach Mia Moran serves up the Plan Simple Podcast for women who want to ditch overwhelm and wear all their hats with ease. Listen for inspirational interviews, informative…

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