Plan Simple with Mia Moran

By Mia MoranBusiness Entrepreneurship Health & Fitness Mental Health Education Self-Improvement

Plan Simple with Mia Moran episodes

July 05, 2017 Peace Begins at the Dinner Table
Do your family dinners count?
I was 33 and I had five major dreams attained. Handsome husband, check. Three beautiful kids, check. A design company of my own, check. Home owner, check. A white picket fence, check.
These were dreams embedded deep in my soul, since the days of lemonade stands and doll play, and 90210 episodes.
But all the sudden they felt not enough.
My dreams were changing.
I was struggling in my role of mom.
I was exhausted.
I did not know how to cook, and I was being tested by a long list of home items that simply did not exist before kids.
My new dreams included a full night’s sleep, 10 minutes to take a shower without being interrupted, a day away (anywhere) from my family, I'm kidding, a little, but really, what I most wanted was a personal chef..., who would feed all of us and wash the dishes. But somehow those dreams felt wrong. I was a mom, and moms happily make dinner.
The thing I have not mentioned is I gained 85 pounds in my first pregnancy and did not lose it.
One day at my office, at about 3pm. I remember looking up at a stack of Starbucks cups — maybe five — that had collected over the course of the day. I remember thinking I have to get home soon to the kids. I remember wondering what they should have for dinner. I remember feeling exhausted and wondering how that was possible after all that coffee.
I remember knowing that something had to change.
So that day, staring at the coffee cups, I decided to tackle the one thing that felt tangible, my weight.
And the next day — with a little help from a coach — I changed my food.
I had been on a few diets in my life, but this one was different.
I was eating real food.
I tell people the weight melted off. but I am not sure that it was that it happened so fast or it just did not matter.
Within days, I was off 3 medicines that I took daily, and my energy was off the charts (with no coffee!)
I understood for the first time in my life that what I ate was attached to how I feel.
How could I not have known this?
I had added in foods that I had not known existed 2 weeks prior, or if I did, I would have definitely not known what to do with them - kale, collards, cacoa, nori, saurerkraut. .
I needed to get my oxygen mask on first, and once it was securely on, I turned my eyes and heart to my 4-year old daughter who was not thriving.
She did not pay attention in school, she had a hard time sleeping, and she was covered in eczema. And nothing that doctors were prescribing was working — from therapy or cream.
Luckily, I was able to turn to food. One week after no dairy and no gluten, we had a different child. She was rash free, and her teacher felt she had a new child in the classroom.
Meanwhile, I had dove into the world of food. I did this by talking to every health “guru” who would take my call. I learned so much about food and ingredients from this group, but the thing that stuck out to me most was that lots of their kids rebelled and left the house to eat crap.
And this is when I realized my work as a mom was one part food and one part parenting. My goal became learning how to raise kids who would someday become healthy adults.
And to be clear, by healthy I mean mean using all the tools that are in our control and come from the natural world to avoid sickness and brain fog — food, sleep, water, exercise to name a few.
We almost always look at what we need to eliminate when we think of getting healthy, whether it’s our health, our kids health or our family’s health, but it is also important to think about what we are putting in — from fruits and veggies to our day to day experiences.
I know the minute I talk about “adding” anything it can feel overwhelming. Who has time to add one more thing? And it’s that concern that is at the very heart of what I want to share with you today.
The food you eat really does make a difference to your health.
Nine servings of fruits and veggies a day. That's the latest recommendation from the new dietary guidelines released by the departments of Agriculture and Health and Human Services.
Lots of research suggests that a diet high in fruits and veggies can lower blood pressure. 1 in 3 American Adults suffer from high blood pressure.
In fact, studies show that a diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check. (Harvard School of Public Health)
Remember how I said eventually the weight did not matter? Let me explain.
My entire teen and adult life I took a hormone medicine to get my period that made me super depressed. 5 days after I changed my diet, I got a period and it has been regular ever since.
Everyday of my adult life, I took medicine for seasonal allergies, so my drooping puffy eyes would not affect my business. One week in, no more allergy medicine.
Energy off the charts.
Skin glowing.
A year in, I had not taken an antibiotic for my chronic ear infections. In fact, I had not had an ear infection. It has been 7 years now that I’ve been ear infection free.
I know that it can feel difficult to add fruits and veggies when we aren’t in a fruit and veggie culture. We are living in a narrative that says organic cheezy bunny crackers are good for us, donuts are awesome, and why deprive a kid of their childhood?
In fact why would we prevent our kids from little league, ballet, art class, or a playdate? Or any of the 100 other activities that keep us busy, and may be preventing us from getting dinner on the table.
Which leads me to the second thing we need — a way to add in more quality time with our families through meals.
This is a big deal.
According to The National Center on Addiction and Substance Abuse at Columbia University, kids and teens who share family dinners three or more times per week:
Are less likely to be overweight
Are more likely to eat healthy food
Perform better academically
Are less likely to engage in risky behaviors (drugs, alcohol, sexual activity)
Have better relationships with their parents
Whether good or bad, my guess is you can map some of your food habits back to the kitchen you grew up in.
In my case, we always had dinner together, but I grew up when microwaves came out, TV dinners were the rage, and take out and fast food were a novelty. So we indulged in all of them! It was not about the food.
My guess is that if you are anything like me, food and family dinners can feel like a full-time job assignment, but we don’t have full-time hours to assign to this task.
And if you are really like me, you might not even want to spend those hours in the kitchen, even if you had them!
And that’s what I’m excited to share with you. A way to make all of this happen that works for you, that works for your family.
We don’t have to do all of this at once. In fact, we are far more likely to have success in the long run if we take on one doable change at a time, and focus how to do or consume our doable change in a way that fots into our calendar and lifestyle. You do have to try to fit it.
Experiment with one healthy change a week that will help you change your mind about food or time.
I have expanded of 7 of my doable change:
101 Doable Changes
7 Doable Mindset Changes
7 Doable Kitchen Changes
7 Doable Planning Changes
7 Doable Family-focused Changes
7 Doable Food Changes
7 Doable Changes of the 2.0 Variety
Focusing on something each week creates momentum.
I have a feeling that you already knew that a clean diet that consists of lots of fruits and veggies is the way to go before I started talking.
We grew up with the phase “an apple a day keeps the doctor away.” Or “eat your veggies before leaving the table.”
Many of us grew up eating as a family around a table.
Somewhere our parents made it look easy, or maybe too hard. Somewhere along the line the grocery store got really complicated with 100s of breakfast cereals, each more exciting than the next to a child’s eye. Somewhere, we got too busy.
But we know the positive impact of fruits and vegetables and coming together each night.
And if I, a non-cooking mom, who had never tried kale or sushi before age 30, who escaped to work in the early days of motherhood to have a break, can make healthy work in my kitchen, then I promise so can you.
Now that you have some strategies that you can start experimenting with in your home, I need you to take a step back and really feel why you want to be healthier and happier in the first place.
I need you to want to step into this role. I need you to understand the importance that dinner at your table will have on your future, your kids future and your larger community.
It is a ripple effect.
Imagine that you feel amazing because of the food you are feeding your body. That means you have energy with or without a cup of coffee. You rarely get sick, but when you do, you bounce back quickly. Your mind feels clear.
Imagine that throwing together a meal is not stressful. Not because you have miraculously turned into June Cleaver or Martha Stewart but because you feel great and you know what you have to do and when you have to do it!
Imagine that dinners are a time you look forward to because you get to connect with your kids. And even when you have a bad day, you know what an impact this 30 minutes has on your children’s future — emotionally and healthwise. Heck, if you are really present and honest, it has this effect on you.
I am not saying this path is easy.
But it is important.
And it can be simple.
What is your next doable change?
What one think will you focus on next week?
That is all you need to know right now.
And then you just have to play with it, and make it work in your life.
If you have gotten this far, you will want to sign up for the calendar cleanse. It is free, and will guide you with a simple calendar prompt each day that will give you time for food — time you already have but got lost in the shuffle of parenting.
44 min
June 28, 2017Reframing with Paula Sacco
Choosing to look at at a situation with a different perspective or different way can change everything.
– Paula Sacco
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Paula Sacco, a certified professional coach who specializes in helping women rediscover, reimagine and redesign their lives in order to fulfill new purposes and connections.

Paula is the mom of three teens, and we talked about what it’s like with older kids. She talks about how friendships change as our kids get older. Sometimes we need to make more of an effort to get together when we aren’t seeing friends at kids activities regularly or because we or our friends get more involved in work.

Friendships aren’t the only thing that changes. Our perception of time changes too. Paula works with a lot of women who want to figure out how to make more time in their lives for themselves and what they want to do—and then as kids get older it turns into almost too much time.

We talk about:

How kids health issues can be a way into changing our eating

The need to revisit how we eat when new changes occur in our bodies

Making a point to sit down for family meals

Regularly putting good food in front of the kids so they learn to eat well based on their bodies

How things change when you take care of yourself

Why it’s important to pay attention to how you talk to yourself

The radical self-care of getting away

Looking at your life going forward and what you want it to look like

Paula Sacco is a certified professional coach who specializes in helping women rediscover, reimagine and redesign their lives in order to fulfill new purposes and connections. Paula loves building a community of women who transform their lives by focusing more on their individual passions and goals. She lives in the Boston area with her husband, two teenage sons, and her daughter who is spreading her wings at college. So excited to dive in into so many things because I can’t even imagine college.

LINKS

paulasacco.com

[email protected]

Paula Sacco Coaching on Facebook

Doable Changes from this episode:

SET AN INTENTION. Decide what you want your reality to be, like I am a neat person who always puts things away. Write it on a note card. Keep that by your desk and by your bed. Look at it at different points throughout your day.

CONNECT REGULARLY WITH FRIENDS. Pick a day, say the third Wednesday of every month, and invite your friends—no RSVPs, just people coming as often as they can. Meet for coffee or to talk about goals, but get together.

FIND YOUR WHY. If you want to make a change, knowing why can help you get there. For example, you know “I should workout” why is that important? Keep asking that over and over until you get to that core of why it’s important to you.

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...
48 min
June 28, 2017 Reframing with Paula Sacco
Choosing to look at at a situation with a different perspective or different way can change everything. – Paula Sacco
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Paula Sacco, a certified professional coach who specializes in helping women rediscover, reimagine and redesign their lives in order to fulfill new purposes and connections.
Paula is the mom of three teens, and we talked about what it’s like with older kids. She talks about how friendships change as our kids get older. Sometimes we need to make more of an effort to get together when we aren’t seeing friends at kids activities regularly or because we or our friends get more involved in work.
Friendships aren’t the only thing that changes. Our perception of time changes too. Paula works with a lot of women who want to figure out how to make more time in their lives for themselves and what they want to do—and then as kids get older it turns into almost too much time.
We talk about:
How kids health issues can be a way into changing our eating
The need to revisit how we eat when new changes occur in our bodies
Making a point to sit down for family meals
Regularly putting good food in front of the kids so they learn to eat well based on their bodies
How things change when you take care of yourself
Why it’s important to pay attention to how you talk to yourself
The radical self-care of getting away
Looking at your life going forward and what you want it to look like
Paula Sacco is a certified professional coach who specializes in helping women rediscover, reimagine and redesign their lives in order to fulfill new purposes and connections. Paula loves building a community of women who transform their lives by focusing more on their individual passions and goals. She lives in the Boston area with her husband, two teenage sons, and her daughter who is spreading her wings at college. So excited to dive in into so many things because I can’t even imagine college.
LINKS
paulasacco.com
[email protected]
Paula Sacco Coaching on Facebook

Doable Changes from this episode:
SET AN INTENTION. Decide what you want your reality to be, like I am a neat person who always puts things away. Write it on a note card. Keep that by your desk and by your bed. Look at it at different points throughout your day.
CONNECT REGULARLY WITH FRIENDS. Pick a day, say the third Wednesday of every month, and invite your friends—no RSVPs, just people coming as often as they can. Meet for coffee or to talk about goals, but get together.
FIND YOUR WHY. If you want to make a change, knowing why can help you get there. For example, you know “I should workout” why is that important? Keep asking that over and over until you get to that core of why it’s important to you.
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/
If you are as psyched as I am to grow veggies on a patio this summer and indoors all winter, you are going to want to check this out! I have watched friends have these for years, and am so excited to have my own! (Psssst… There are amazing curriculums that have been created by the company, to make these a no brainer for schools too!) Read more here, or contact, [email protected] to learn more, and set up a free 20 minute phone Q and A.
48 min
June 21, 2017Raising Healthy Eaters with Sara Fins
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Sara Fins, a certified health coach and mom of two. I feel like she and I are really aligned on what we do: helping busy moms create a healthier life through doable changes (without spending a ton of time or money). We talk about how Sara gets her kids to be healthy eaters and how she helps other parents bring more healthy eating to their families.
One of the things we need to do is model healthy eating. Sara starts out telling parents that this isn’t a quick fix. But as kids see you eating something again and again, they start to get curious, and they want to try what you are doing.

Another thing we’re trying to instill in our kids is to listen to how their body feels. Sometimes that means letting them have things that we don’t think of as healthy and letting them see what that feels like. As they get older and have more control, we have to hope they’ve learned from our modeling and reminders to listen to their body and do what feels right for them.

We talk about:

Offering healthy options—and choosing them ourselves

How to handle birthday parties (and why)

Learning to cook through “layering” experience if you don’t even know the basics

How to get kids involved in the kitchen

Why meal planning and meal prep make healthy eating more doable

The importance of eating with your kids

BIO

Sara Fins received her training at the Institute for Integrative Nutrition in New York City and is certified by the American Association of Drugless Practitioners. She teaches busy moms to feed themselves and their families better through manageable, practical steps without spending hours in the kitchen or tons of money at the grocery store.

LINKS

www.sarafins.com

Healthy Meal Ideas for Kids Facebook group

Doable Changes from this episode:

OFFER A CONSISTENT HEALTHY OPTION. Whether you are just starting to feed your kids, working with picky eaters, or trying to make a shift from eating a lot of processed foods, offering something healthy consistently helps. Serve carrot sticks with every meal along with whatever other veggies you have.

TRY COOKING ONE THING NEW. Whatever your confidence level in the kitchen, pick something that seems doable and try it. If you can make a salad, try making your own dressing. If you have cooked a chicken, try making chicken soup. Trial and error isn’t a bad way to learn to cook. You can take classes to get new ideas and techniques, but there is a lot you can learn by just getting in the kitchen and attempting to put a simple meal on the table.

MAKE A MEAL PLAN. Creating a meal plan means you come into each meal knowing what you need to do and knowing you have what you need. No more getting derailed by poor planning. A meal plan doesn’t have to be complicated. It can include cooking a big batch of rice and a big batch of beans early in the week and using them in different ways. It can mean breakfast for dinner. Think simple, but plan.

REALLY getting healthy as a family can be a big lifestyle change. But no matter...
51 min
June 21, 2017 Raising Healthy Eaters with Sara Fins
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Sara Fins, a certified health coach and mom of two. I feel like she and I are really aligned on what we do: helping busy moms create a healthier life through doable changes (without spending a ton of time or money). We talk about how Sara gets her kids to be healthy eaters and how she helps other parents bring more healthy eating to their families.
One of the things we need to do is model healthy eating. Sara starts out telling parents that this isn’t a quick fix. But as kids see you eating something again and again, they start to get curious, and they want to try what you are doing.
Another thing we’re trying to instill in our kids is to listen to how their body feels. Sometimes that means letting them have things that we don’t think of as healthy and letting them see what that feels like. As they get older and have more control, we have to hope they’ve learned from our modeling and reminders to listen to their body and do what feels right for them.
We talk about:
Offering healthy options—and choosing them ourselves
How to handle birthday parties (and why)
Learning to cook through “layering” experience if you don’t even know the basics
How to get kids involved in the kitchen
Why meal planning and meal prep make healthy eating more doable
The importance of eating with your kids

BIO
Sara Fins received her training at the Institute for Integrative Nutrition in New York City and is certified by the American Association of Drugless Practitioners. She teaches busy moms to feed themselves and their families better through manageable, practical steps without spending hours in the kitchen or tons of money at the grocery store.

LINKS
www.sarafins.com
Healthy Meal Ideas for Kids Facebook group

Doable Changes from this episode:

OFFER A CONSISTENT HEALTHY OPTION. Whether you are just starting to feed your kids, working with picky eaters, or trying to make a shift from eating a lot of processed foods, offering something healthy consistently helps. Serve carrot sticks with every meal along with whatever other veggies you have.
TRY COOKING ONE THING NEW. Whatever your confidence level in the kitchen, pick something that seems doable and try it. If you can make a salad, try making your own dressing. If you have cooked a chicken, try making chicken soup. Trial and error isn’t a bad way to learn to cook. You can take classes to get new ideas and techniques, but there is a lot you can learn by just getting in the kitchen and attempting to put a simple meal on the table.
MAKE A MEAL PLAN. Creating a meal plan means you come into each meal knowing what you need to do and knowing you have what you need. No more getting derailed by poor planning. A meal plan doesn’t have to be complicated. It can include cooking a big batch of rice and a big batch of beans early in the week and using them in different ways. It can mean breakfast for dinner. Think simple, but plan.

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/

JuicePlus is made of 100% real food and really bridges any gap we have in our diet. My kids and I both take them. I take the capsules and the kids take the gummies. As you eat more whole foods, you’ll want supplements that are made of real food too. You can get started with JuicePlus here.
50 min
June 14, 2017Our Skin with Rachael Pontillo
When we're looking at our skin, when we're applying our products, it's really important that we do so with love. –Rachael Pontillo
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Rachel Pontillo, who among other things is a certified international health coach, licensed aesthetician and natural skin care formulator and educator. We talking about skin care and how food and what we put on and in our bodies matters.

Rachael has a lot to share on reading labels and on making your own skin products. For starters, she recommends products with short ingredients lists. And while you may have heard the advice not to use products with names you can’t pronounce, she points out that many of us have trouble with Latin names, though these are often used with natural ingredients. She reminds us that all products contain chemicals, we’re choosing between toxicants and safer ingredients or non-toxic ingredients.

Rachael recommend making your own products—and teaches people how to do it. And she is proof that even a busy mom running a business with kids involved in activities can find the time.

We talk about:

How to assess skincare products and what ingredients you want to avoid

The ways homeschooling opens up different time and what it can teach us and our kids

What oils to keep in your skin care pantry and how to use essential oils safely

How to use clay and what’s in your kitchen to make a simple skin clarifying mask

Getting kids involved in decision-making and skin care products

Why taking care of your skin at night matters

The “Skin Trigger Trifecta”: gluten, sugar and dairy and why changing how you eat really affects your skin

Rachael Pontillo is the best-selling author of Love Your Skin, Love Yourself and co-author of The Sauce Code. She’s an AADP and IAAHC board certified international health coach, a licensed aesthetician and natural skin care formulator and educator. She’s the president and co-founder of the Nutritional Aesthetics Alliance and creator of the popular skin care and healthy lifestyle blog “Holistically Hot” and the 6-week online course “Create Your Skin Care.” She’s also an avid herbalist, self-professed skin care ingredient junkie and lifelong learner. And, of course, she’s also a mama.

LINKS
rachaelpontillo.com
createyourskincare.com
http://www.ewg.org/skindeep/
https://www.thinkdirtyapp.com/
MadeSafe.org
Soup Making Guide

Doable Changes from this episode:
START THE DAY WITH A GREEN SMOOTHIE. Racheal and I both do this. Rachel loves green smoothies because they add both fiber and hydration, which helps with elimination. There are a lot of good reasons to love green smoothies. Try it for one week and see if it changes your skin (or anything else for you!)

BUY OR MAKE ONE PRODUCT. Don’t feel like you have to toss everything you use. Choose one you are running out of or one that you think is particularly problematic. Make or buy something better and try
1 hr 9 min
June 14, 2017 Our Skin with Rachael Pontillo
When we're looking at our skin, when we're applying our products, it's really important that we do so with love. –Rachael Pontillo
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Rachel Pontillo, who among other things is a certified international health coach, licensed aesthetician and natural skin care formulator and educator. We talking about skin care and how food and what we put on and in our bodies matters.
Rachael has a lot to share on reading labels and on making your own skin products. For starters, she recommends products with short ingredients lists. And while you may have heard the advice not to use products with names you can’t pronounce, she points out that many of us have trouble with Latin names, though these are often used with natural ingredients. She reminds us that all products contain chemicals, we’re choosing between toxicants and safer ingredients or non-toxic ingredients.
Rachael recommend making your own products—and teaches people how to do it. And she is proof that even a busy mom running a business with kids involved in activities can find the time.
We talk about:
How to assess skincare products and what ingredients you want to avoid
The ways homeschooling opens up different time and what it can teach us and our kids
What oils to keep in your skin care pantry and how to use essential oils safely
How to use clay and what’s in your kitchen to make a simple skin clarifying mask
Getting kids involved in decision-making and skin care products
Why taking care of your skin at night matters
The “Skin Trigger Trifecta”: gluten, sugar and dairy and why changing how you eat really affects your skin
Rachael Pontillo is the best-selling author of Love Your Skin, Love Yourself and co-author of The Sauce Code. She’s an AADP and IAAHC board certified international health coach, a licensed aesthetician and natural skin care formulator and educator. She’s the president and co-founder of the Nutritional Aesthetics Alliance and creator of the popular skin care and healthy lifestyle blog “Holistically Hot” and the 6-week online course “Create Your Skin Care.” She’s also an avid herbalist, self-professed skin care ingredient junkie and lifelong learner. And, of course, she’s also a mama.
LINKS
rachaelpontillo.comcreateyourskincare.comhttp://www.ewg.org/skindeep/https://www.thinkdirtyapp.com/MadeSafe.orgSoup Making Guide
Doable Changes from this episode:
START THE DAY WITH A GREEN SMOOTHIE. Racheal and I both do this. Rachel loves green smoothies because they add both fiber and hydration, which helps with elimination. There are a lot of good reasons to love green smoothies. Try it for one week and see if it changes your skin (or anything else for you!)
BUY OR MAKE ONE PRODUCT. Don’t feel like you have to toss everything you use. Choose one you are running out of or one that you think is particularly problematic. Make or buy something better and try it for one week.
GIVE YOURSELF CREDIT. Rachael points out that any change toward a healthy lifestyle takes time and involves choices. Don’t get hung up on whether you are doing it right—give yourself credit for the changes you make.
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/
1 hr 9 min
June 08, 2017No More Tolerating with Julia Sarver
We can reframe how we look at how we eat together as a family.
– Julia Sarver
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Julia Sarver, a holistic health coach and business strategist for health coaches. She’s run her own health coaching practice based in Portland, Oregon since 2009 and has led over 1,000 clients to success with her short detox program (we’ll dive into that).

Julia and I talk about what it’s like eating outside the norm. Julia’s mom is from Denmark and had ideas about food that didn’t fit the Standard American Diet, so Julia grew up eating healthy meals and not having dessert every day. Even so a health crisis made her take a new look at what she was eating.

We talk about detoxing and the mindwork around making major changes in how you eat. Julia is all about getting people to make the better decision in the moment—and showing them how much better they can feel. We both agree that too many people tolerate things in their lives because they don’t realize how much better it could be.

We talk about:

How Julia found out her body couldn’t handle gluten or dairy (she was convinced that she’d never eat anything delicious again)—and how she felt when she cut them out

Why short detoxes are successful—they’re approachable and and you have a moment when you rebel and decide to up and quit

Trusting our bodies and how we feel, not just studies

Simplifying meal routines and meal planning and having a list of go-to places to give yourself a break

Finding a way for you to eat that works for you without you feeling guilty about it

And Julia’s best birthday meal ever.

BIO

Julia Sarver is a holistic health coach and business strategist for health coaches. She’s run her own health coaching practice based in Portland, OR, since 2009 and has led over 1,000 clients to success with her short detox program. She’s also the mom to the world’s cutest 3-year old. Julia loves a giant salad with a side of fries, and doesn’t like sugar-coated anything—including advice.

LINKS

eatwithoutapology.com

Doable Changes from this episode:

FOCUS ON THE POSITIVE. If you are making changes to your diet, focus on what you can eat, instead of what you can’t. Stock up on delicious foods that fit your new way of eating, so that when you are hungry you can eat something yummy that serves your body.

WRITE DOWN WHAT’S GOING ON WITH YOUR BODY. Keep a journal about how you feel—did you sleep poorly, have gas, feel bloated, get tired at 1PM . . . It’s easy to overlook symptoms until you start to see how often they happen. Knowing what is happening in your body (and that you can do something about it) is a doable step toward deciding to make a change.

SIMPLIFY MEAL ROUTINES AND PLANNING. Have a few go-to breakfasts that you put in rotation. Simply what you cook—few ingredients, steamed veggies. It doesn’t have to be fancy to be healthy. Focus on what works, not what you think you “should” be making.

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...
51 min
June 08, 2017 No More Tolerating with Julia Sarver
We can reframe how we look at how we eat together as a family. – Julia Sarver
On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Julia Sarver, a holistic health coach and business strategist for health coaches. She’s run her own health coaching practice based in Portland, Oregon since 2009 and has led over 1,000 clients to success with her short detox program (we’ll dive into that).
Julia and I talk about what it’s like eating outside the norm. Julia’s mom is from Denmark and had ideas about food that didn’t fit the Standard American Diet, so Julia grew up eating healthy meals and not having dessert every day. Even so a health crisis made her take a new look at what she was eating.
We talk about detoxing and the mindwork around making major changes in how you eat. Julia is all about getting people to make the better decision in the moment—and showing them how much better they can feel. We both agree that too many people tolerate things in their lives because they don’t realize how much better it could be.
We talk about:
How Julia found out her body couldn’t handle gluten or dairy (she was convinced that she’d never eat anything delicious again)—and how she felt when she cut them out
Why short detoxes are successful—they’re approachable and and you have a moment when you rebel and decide to up and quit
Trusting our bodies and how we feel, not just studies
Simplifying meal routines and meal planning and having a list of go-to places to give yourself a break
Finding a way for you to eat that works for you without you feeling guilty about it
And Julia’s best birthday meal ever.

BIO
Julia Sarver is a holistic health coach and business strategist for health coaches. She’s run her own health coaching practice based in Portland, OR, since 2009 and has led over 1,000 clients to success with her short detox program. She’s also the mom to the world’s cutest 3-year old. Julia loves a giant salad with a side of fries, and doesn’t like sugar-coated anything—including advice.

LINKS
eatwithoutapology.com

Doable Changes from this episode:
FOCUS ON THE POSITIVE. If you are making changes to your diet, focus on what you can eat, instead of what you can’t. Stock up on delicious foods that fit your new way of eating, so that when you are hungry you can eat something yummy that serves your body.
WRITE DOWN WHAT’S GOING ON WITH YOUR BODY. Keep a journal about how you feel—did you sleep poorly, have gas, feel bloated, get tired at 1PM . . . It’s easy to overlook symptoms until you start to see how often they happen. Knowing what is happening in your body (and that you can do something about it) is a doable step toward deciding to make a change.
SIMPLIFY MEAL ROUTINES AND PLANNING. Have a few go-to breakfasts that you put in rotation. Simply what you cook—few ingredients, steamed veggies. It doesn’t have to be fancy to be healthy. Focus on what works, not what you think you “should” be making.
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/
51 min
June 01, 2017 Food Freedom with Elaine Gardner
Once I made the commitment to find a way to get better, things that I never heard of just kept showing up in my life.
– Elaine Gardner
On this episode of the Plan Simple Meals Podcast, I’m so excited to talk with holistic health expert Elaine Gardner. Elaine’s experience with debilitating pain during her period, intestinal discomfort, seasonal allergies, brain fog, severe fatigue, and horrible muscle spasms led her to her holistic lifestyle.
Elaine began her body healing journey with supplements and a variety of bodywork. When her son got ear infection after ear infection and had endless childhood viruses, she also used body work with him to reduce the problem.
Elaine has made changes to her food and taught her kids to pay attention to food and how it affects them. Elaine explains how she made small steps toward change and how she encourages people to do the same.
We talk about:
What our hormonal system does (so much more than we think)
Why we need to control stress
What we teach our kids and how they navigate their bodies and food as they get older
How to find alternative medicine practitioners for kids (and why it’s worth paying for services for our kids and ourselves)
The power of sleep and water
Why we have to learn not to just push through
Elaine Gardner is a holistic health expert. She’s working on a new program called Food Freedom, a guide to loving and planning and buying the right food for your health. Elaine helps people find the right foods that serve them and their health.
LINKS
http://www.designyourhealthylife.com
Doable Changes from this episode:
COMMIT TO MORE SLEEP. For one week, make a commitment to getting more (and quality) sleep. Remove electronics from your bedroom. Make sure the room is dark. If you have to get up at a certain time, get yourself to bed earlier. And if you get woken up in the night, work on an alternative—have a partner take over childcare one night, allow yourself to nap the next day.
CHOOSE ONE FOOD CATEGORY TO CHANGE. Elaine talks about taking fruit juice out of the house and then cutting out non-organic foods. Pick one thing to adjust this week. Get it out of the house and buy a healthier alternative. Maybe you cut out sugary juices or only buy organic produce this week.
PUT YOURSELF FIRST. As moms, it can be hard to take care of ourselves. You have to make the effort and put yourself first; it’s not selfish it’s actually the best thing you can do for the other people in your life. So choose what you will do for yourself and put it on your calendar. Then make that a non-negotiable appointment.
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/
54 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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