Have you ever felt trapped in the cycle of dieting, battling negative thoughts about your body, and struggling to find peace with food? You're not alone. Join host Heather Carey in this enlightening episode of Real Food Stories as she chats with Rachel Levin, a health and fitness coach whose transformative journey from body image struggles to body positivity will inspire you to rethink your relationship with food and yourself. 

Rachel, the author of The Donut Diaries, shares her candid account of over 30 years spent chasing thinness and the toll it took on her mental and physical health. At age 40, feeling "sick and tired" of self-sabotage, she embarked on a path of self-discovery that led her to embrace body positivity and advocate for a healthier mindset. This episode is a heartfelt exploration of how to cultivate compassion and kindness towards oneself, especially during midlife when hormonal changes can complicate our relationship with food. 

Throughout their conversation, Heather and Rachel delve into the importance of understanding one's food beliefs and the profound impact of childhood experiences on eating habits. They discuss how societal pressures and food fads often perpetuate myths about weight loss and healthy eating, and how embracing a mindful eating approach can pave the way for sustainable wellness. Rachel emphasizes that diets are often unsustainable and encourages listeners to learn to listen to their bodies instead. 

With valuable insights on nutrition and health, Rachel's journey reflects the struggles many women face, particularly during menopause. She touches on the seven pillars of abundance that can empower women to make informed choices about their health and well-being. This episode offers practical nutrition advice, healthy eating tips, and cooking techniques that resonate with anyone looking to improve their relationship with food. 

Join us for this empowering discussion that not only tackles the myths surrounding weight loss journeys but also celebrates the beauty of personal food stories and the richness of food and culture. Discover how to navigate the complexities of emotional eating, family food influences, and the importance of culinary wellness in your daily life. Together, we can embrace midlife body positivity and create a healthier, happier relationship with food that lasts a lifetime. 

Don't miss out on this inspiring episode filled with compassion, understanding, and the tools you need to embark on your own personal food journey. Tune in to Real Food Stories and take the first step towards a more empowered and fulfilling life! 

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Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

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Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Are you feeling lost in the maze of menopause and perimenopause? You're not alone! Join host Heather Carey as she dives deep into this often overlooked yet critical phase of women's health with Kristen Mallon and Michelle Whispelway, the innovative co-founders of Femgevity. Together, they explore how to empower your menopause experience through personalized healthcare tailored specifically for women navigating these hormonal changes. 

In this enlightening episode of Real Food Stories, we shine a light on the inadequacies of traditional gynecological care and how Femgevity is redefining the landscape of menopause health. Kristen and Michelle share their insights on the importance of hormone testing and the benefits of hormone replacement therapy (HRT), which can play a vital role in preventing long-term health issues such as osteoporosis and heart disease. With a focus on customized care, they emphasize how empowering women with knowledge can transform their experiences during this transitional phase. 

Listeners will gain valuable nutrition advice and healthy eating tips that can support their journey through perimenopause and menopause. Discover how personal food journeys and mindful eating practices can contribute to overall well-being during this time. Kristen and Michelle also address the stigma surrounding HRT, advocating for open conversations about women's health and the importance of education on menopause. 

Join us as we unveil the seven pillars of abundance that can help you thrive in midlife, with a focus on heart health and the Mediterranean diet. This episode is not just about managing symptoms; it's about embracing a healthy lifestyle that empowers you to take charge and empower your menopause journey. With the right support and knowledge, you can navigate this phase with confidence, making informed choices that align with your personal food beliefs and cultural influences. 

Whether you're experiencing weight loss journeys or seeking to overcome food confusion, this episode is packed with practical cooking tips and insights from Heather, a culinary nutritionist who understands the unique challenges women face. It's time to empower your menopause and celebrate midlife body positivity! Tune in to Real Food Stories and discover how to make informed decisions about your health and nutrition as you embark on this transformative journey. 

Don't miss out on this opportunity to learn from experts who are passionate about women's health and nutrition. Listen now and start your journey towards a healthier, more empowered you! 

I would love to hear from you! What did you think of the episode? Share it with me :)

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Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Have you ever wondered how hormonal changes and skin health are intertwined, especially during midlife? In this enlightening episode of Real Food Stories, host Heather Carey sits down with skincare expert Natalie Bevins, an esthetician with over 20 years of experience, to explore the intricate relationship between women’s health and skincare. As women navigate the complexities of hormonal changes and skin, they often face unique challenges that can leave them feeling overwhelmed and confused. Heather opens up about her own journey through skin issues like acne and dryness, shedding light on the often daunting skincare industry. 

Natalie passionately emphasizes that skincare is not a one-size-fits-all solution. Instead, understanding individual skin needs is crucial, particularly for those experiencing hormonal changes and skin challenges during midlife. They delve into the vital role of nutrition in maintaining skin health, discussing how antioxidants and healthy fats can make a significant difference. As they navigate through the conversation, the importance of sunscreen emerges as a non-negotiable element in preventing premature aging. 

The discussion also touches on the emotional aspects of skin health, advocating for effective stress management techniques that can positively influence one’s skin. As a culinary nutritionist, Heather shares invaluable healthy eating tips that complement Natalie’s skincare advice, creating a holistic approach to wellness. From mindful eating practices to understanding food beliefs and culture, this episode is packed with nutrition advice that resonates with women in midlife. 

Natalie provides practical skincare tips, breaking down a simple routine involving cleansing, moisturizing, and the essential use of sunscreen. She offers listeners resources to empower them in their skincare journeys, reinforcing that taking care of one’s skin is an essential act of self-care. For those interested in midlife nutrition, this episode also explores the intersections of food and lifestyle choices, emphasizing how cooking for health can be a transformative experience. 

Join Heather and Natalie as they share personal food stories, discuss the significance of healthy lifestyle choices, and unravel the myths surrounding weight loss and diet trends. This episode is not just about skincare; it’s a celebration of women’s health, midlife body positivity, and the journey towards embracing one’s unique beauty. Tune in to discover how you can take charge of your skin health and overall well-being through mindful choices and informed nutrition. 

I would love to hear from you! What did you think of the episode? Share it with me :)

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Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Are you ready to embrace aging with vitality and strength? Join us for an enlightening episode of Real Food Stories where host Heather Carey engages in a transformative conversation with Dr. Christine Boev, a PhD-prepared ICU nurse and expert in metabolic health and anti-aging. Together, they tackle the pressing health concerns that many women face during menopause, such as weight gain, decreased energy, and mobility challenges. With a focus on nutrition, Dr. Boev shares invaluable insights into how women can maintain their health and vitality as they navigate this significant life transition.

As women enter midlife, the importance of a balanced diet cannot be overstated. Dr. Boev emphasizes the role of macronutrients—adequate protein, carbohydrates, and healthy fats—in fueling our bodies for optimal health. She provides nutrition advice that encourages a shift away from restrictive diets and food fads, promoting instead a lifestyle rooted in sustainability and wholesome eating. This episode is packed with healthy eating tips that empower women to make informed choices about their diets, focusing on mindful eating practices that respect individual food journeys and family food influences.

Strength training and mobility exercises are highlighted as key components in preventing osteoporosis and maintaining muscle mass, crucial for longevity. Dr. Boev passionately discusses the significance of movement and how it intertwines with nutrition and health. As they delve deeper into the conversation, they explore the potential risks and benefits of weight loss medications, providing listeners with a comprehensive view of their options during midlife.

Throughout the episode, Heather and Dr. Boev share personal stories and insights that resonate with women facing similar challenges. They emphasize the importance of individualized approaches to health, advocating for a positive embrace of aging. Whether it's through cooking for health, understanding food beliefs and culture, or tackling weight loss myths, this episode is a treasure trove of information for anyone looking to enhance their well-being.

Don't miss this opportunity to gain expert insights into women's health and nutrition, and discover how you can cultivate a vibrant lifestyle well into your later years. Tune in to learn how to navigate menopause health with grace and confidence, and equip yourself with the tools to make empowering choices for your body. Join us on this journey of midlife wellness and unlock the secrets to a fulfilling and healthy life!

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Are you navigating the complexities of menopause health and feeling overwhelmed by the changes in your body? You're not alone. Join Heather Carey, a passionate nutritionist and chef, as she delves into the often-taboo topic of menopause and its profound impact on women's health and nutrition. In this enlightening episode of Real Food Stories, Heather shares her personal journey through menopause, revealing her feelings and the societal pressures that accompany this significant life transition.

With her new initiative, the Midlife Makeover Club, Heather aims to empower women by providing them with factual information about their bodies and fostering a positive mindset towards health and nutrition. She passionately emphasizes that menopause is not a medical condition demanding drastic dietary changes, but rather a unique opportunity to embrace healthier eating habits that can enhance your well-being.

Throughout the episode, Heather offers invaluable nutrition advice and healthy eating tips tailored for women experiencing menopause. She discusses specific foods to avoid, such as alcohol and sugar, which can negatively impact your health during this phase. Instead, she encourages the incorporation of nutrient-rich foods, including phytoestrogens, calcium-rich items, and healthy fats, to support hormonal balance and overall vitality.

With her expert insights, Heather dispels common myths surrounding menopause diets and reinforces the importance of listening to your body and making informed dietary choices. This episode is not just about food; it's about embracing midlife body positivity and understanding how women's health and nutrition evolve over time.

The conversation wraps up with an invitation for personalized coaching, designed to help women navigate their health during menopause health transitions. Heather encourages listeners to leave a review, sharing their thoughts and experiences, which can help foster a supportive community around this crucial topic.

Whether you’re interested in cooking for health, menopause health, exploring mindful eating practices, or understanding the seven pillars of abundance, this episode is packed with insights that resonate with personal food journeys and family food traditions. Tune in for a transformative discussion that promises to inspire and empower you on your weight loss journey and beyond!

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Did you know that nearly 75% of women experience weight gain during menopause, yet it's a topic often shrouded in silence? In this enlightening episode of Real Food Stories, host Heather Carey dives deep into the often-overlooked subject of menopause health, shedding light on its significant impact on women's bodies and overall well-being. As a culinary nutritionist, Heather shares her personal food journey through menopause, aiming to empower women with knowledge and support during this pivotal life stage.

Menopause is a universal experience, yet it remains a topic filled with confusion and misinformation. Heather emphasizes the importance of understanding the hormonal changes that accompany this transition, particularly how they relate to weight gain. She identifies three primary reasons for this common challenge: the decline in estrogen levels, the natural aging process, and the loss of muscle mass. By addressing these factors head-on, Heather provides valuable nutrition advice and healthy eating tips tailored specifically for women navigating menopause.

Throughout the episode, listeners will discover the potential benefits of hormone therapy and nutrition, alongside the crucial role of diet and exercise in maintaining a healthy lifestyle. Heather discusses how embracing muscle maintenance can combat unwanted weight gain, while also urging women to engage in mindful eating practices and make informed food choices. The conversation extends to the importance of community support and open discussions about menopause health, encouraging women to seek reliable medical advice and foster connections with others who share similar experiences.

This episode of Real Food Stories is not just about weight loss stories; it's about celebrating midlife body positivity and empowering women to take control of their health. Heather's insights into perimenopause nutrition, sustainable eating, and the influence of food beliefs and culture will resonate with anyone looking to navigate their menopause journey with confidence. By sharing her expertise, Heather hopes to dismantle the weight loss myths surrounding menopause and inspire women to embrace their bodies and their food choices.

Join Heather Carey in this transformative episode, and unlock the secrets to thriving during menopause with practical tips, heartfelt stories, and a commitment to healthy cooking. Discover how you can rewrite your narrative around menopause health and step into this new chapter of life with grace and empowerment.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Are you feeling overwhelmed by the changes your body is going through during menopause? You're not alone. In this enlightening episode of Real Food Stories, host Heather Carey, a compassionate nutritionist and chef, unravels the complexities of menopause and weight gain, a topic that often leaves women feeling confused and misinformed. With so much misinformation surrounding menopause health, it’s crucial to understand what’s truly happening to our bodies during this natural biological transition.

Heather shares her personal food journey and experiences with menopause, shedding light on the common struggles women face, particularly regarding weight gain and the emotional eating that can accompany these changes. As estrogen levels decline, many women experience weight redistribution and increased abdominal fat, leading to feelings of frustration and helplessness. But understanding these hormonal shifts is the first step towards reclaiming your health and embracing this new chapter of life.

Throughout the episode, Heather provides valuable insights into the symptoms of perimenopause, which can begin as early as the 40s. By discussing the importance of nutrition and healthy lifestyle choices, she empowers listeners to navigate this transition with confidence and grace. From debunking weight loss myths to exploring sustainable eating practices, Heather offers practical advice that resonates with women seeking to maintain their well-being during midlife.

As the conversation unfolds, Heather emphasizes the significance of compassion and mindfulness in managing weight during menopause. She encourages her audience to seek credible information and support, reminding them they are not alone on this journey. With a promise of a follow-up discussion on actionable tips for menopause and weight gain, this episode sets the stage for ongoing empowerment and understanding.

Join Heather on this enlightening exploration of menopause and weight gain, where she combines her culinary nutrition expertise with heartfelt stories and practical advice. Tune in to discover how you can embrace this transition, challenge food beliefs, and cultivate a mindful eating practice that nourishes both body and soul. Together, let's break the stigma surrounding menopause, celebrate midlife body positivity, and embark on a path toward healthier living with the guidance of a trusted nutritionist.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Are you feeling overwhelmed? Are you navigating menopause? Join host Heather Carey in this enlightening episode of Real Food Stories, where she sits down with Kathy White, a passionate yoga instructor specializing in joint renewal. Together, they delve into the transformative power of yoga for women entering midlife, particularly during the often-challenging phase of menopause. 

Kathy opens up about her personal journey with yoga, revealing how she turned to this ancient practice after experiencing profound grief from losing her first child. As she approached menopause, Kathy faced new hurdles, including joint pain and menopausal symptoms that made traditional yoga less effective for her. This pivotal moment inspired her to innovate and create her unique jointful yoga practice designed specifically for those over 50, helping women to embrace their bodies with love and compassion. 

Throughout the conversation, Kathy emphasizes the importance of listening to your body and adapting yoga practices to meet individual needs, especially as we age and navigating menopause. She shares invaluable insights on how nutrition plays a crucial role in joint health, highlighting her own experience of eliminating inflammatory foods to improve her symptoms. This connection between diet and wellness is a vital aspect of navigating menopause, and Kathy's advice is both practical and inspiring. 

Diving deeper, Kathy discusses the psychological aspects of trauma and how yoga can serve as a powerful tool for individuals to reconnect with their bodies, promoting healing and resilience. Her gentle, mindful approach to yoga encourages women to honor their unique journeys, making this practice accessible for everyone, regardless of flexibility or fitness level. This episode is not just about yoga; it's about embracing midlife body positivity and making healthy lifestyle choices that resonate with your personal food journey. 

Join us as we explore the intersection of yoga, nutrition, and emotional well-being, providing you with the tools to navigate menopause with grace and confidence. Whether you're seeking nutrition advice, healthy eating tips, or simply a sense of community in your midlife journey, this episode of Real Food Stories is a must-listen. Tune in to discover how you can empower yourself through mindful eating practices and the healing power of yoga, all while embracing the beauty of your personal food stories and family food traditions. 

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Did you know that prioritizing sleep can be as vital to your health as the nutrition you consume? Join host Heather Carey in this enlightening episode of Real Food Stories, where she shares her personal journey of recovery after hip surgery and uncovers the profound connection between sleep, nutrition and wellness. As a culinary nutritionist, Heather emphasizes the critical role that restorative sleep plays in overall health, especially for women navigating midlife and menopause. 

Throughout the episode, Heather reflects on her own experiences, illustrating how she learned to listen to her body and prioritize rest during her recovery. She dives deep into the physiological processes of sleep, breaking down the various stages and their significance for healing, including tissue repair, hormone regulation, and cognitive function. With her expertise, Heather connects the dots between sleep deprivation and serious health risks such as cardiovascular disease, obesity, and type 2 diabetes, making it clear that sleep is not just a luxury but a necessity. 

Listeners will gain valuable insights into how insufficient sleep disrupts hormones related to appetite and metabolism, ultimately leading to weight gain and increased stress. Heather provides evidence-based nutrition advice that empowers women to take charge of their health by focusing on the often-overlooked aspect of sleep. She shares practical tips for improving sleep quality, including establishing a consistent sleep schedule, creating a calming bedtime routine, and limiting screen time and caffeine intake. 

This episode is a treasure trove of healthy eating tips and mindful eating practices that align with the seven pillars of abundance for a fulfilling life. Heather's message resonates deeply: prioritizing sleep is essential for a healthier life, nutrition and wellness, especially for those navigating the complexities of midlife nutrition and women's health. With her warm and empathetic approach, Heather encourages listeners to make sleep a top health goal, reminding us that our bodies deserve the care and attention they need to thrive. 

Whether you're exploring personal food journeys, grappling with emotional eating, or seeking sustainable eating habits, this episode offers a wealth of insights that marry the worlds of nutrition and wellness. Tune in to Real Food Stories to discover how you can transform your health by embracing the power of sleep and making informed food and lifestyle choices. 

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

What if the key to overcoming emotional eating lies not in strict diets but in embracing self-acceptance and nourishment? Join host Heather Carey in this enlightening episode of Real Food Stories as she welcomes Erin Smith, the inspiring founder of What We Crave and a leading expert on emotional eating. Together, they embark on a heartfelt journey through Erin's personal struggles with food, revealing how childhood experiences and societal pressures shaped her relationship with eating. 

Erin candidly shares her transformative path from battling emotional eating and relentless dieting to discovering the profound importance of self-kindness and awareness. As they explore the intricate connections between stress and eating habits, listeners will gain invaluable insights into how emotional triggers can lead to comfort eating, often masking deeper needs. Erin's story serves as a powerful reminder that true healing comes from understanding our emotional ties to food rather than merely adhering to diet protocols. 

This episode is packed with nutrition advice and healthy eating tips, encouraging listeners to reflect on their personal food journeys and the influences that shape their food beliefs. Erin emphasizes the significance of self-care in overcoming emotional eating, highlighting that nurturing our emotional needs is just as vital as physical nourishment. As they discuss the challenges of women's health, including menopause health and midlife nutrition, Erin's insights resonate deeply with women navigating these transitions. 

Listeners will discover practical strategies for mindful eating practices and cooking techniques that promote a healthy lifestyle, while also debunking common weight loss myths and food fads. With a focus on culinary wellness and sustainable eating, this conversation invites you to explore the rich tapestry of food and culture, encouraging a compassionate approach to food and lifestyle choices. 

Whether you're seeking to understand your relationship with food or looking for inspiration to embrace your own personal food stories, this episode is a treasure trove of wisdom. Join Heather and Erin as they illuminate the path to overcoming food confusion and cultivating a life filled with abundance and joy. Tune in and take the first step towards honoring your emotional needs alongside your journey to health! 

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.