In this episode, I talk about the lessons I learned from my story (which I talked aaall about in last week's episode, did you listen?) and how I've applied them and changed SO much since I experienced the most profound struggles in my life.I know I wouldn't have learned these lessons unless I had gone through some haaaaard shit. And for that, as cliche as it sounds, I am full of gratitude and pride for having gone through what I did. Without them, I wouldn't be where I am now, on a mission to help YOU out of those same struggles.Sign up for Food Freedom School (runs until February 4, 2017) here:https://ashleypardo.lpages.co/food-freedom-school/Sign up for Ashley's newsletter here:www.ashleypardo.comFollow Ashley on Instagram @ashleykpardo

In this honest and raw episode, Ashley tells her whole story and details her past with eating disorders, her body journey, and relationship & self-worth/self-esteem struggles that molded her into who she is today. She has grown from her past and converted it into fuel for her mission to empower women to trust themselves, speak up for themselves, and go after what they want in their lives, while feeling great in their body and brain as they do so.It's only because of what she went through that she is able to work with others on a deep level and help them with their own difficulties with food & their body because she has BEEN THERE.Be sure to sign up for her FREE 7-day course & live training, Food Freedom School:https://ashleypardo.lpages.co/food-freedom-school/Other mentions:Women, Food, & God by Geneen Roth:https://www.amazon.com/Women-Food-God-Unexpected-Everything/dp/1416543082Sign up for Ashley's newsletter at:www.ashleypardo.comFollow Ashley on Instagram at:@ashleykpardoIf you have a question to be answered on a future episode of the podcast, send it to:[email protected]

In this solo episode, Ashley discusses the healing food timeline, a framework she created to help others see and honor where they are in their journey. After working with dozens of other women (and going through it herself!), she's seen characteristic steps each person goes through as they begin to heal their relationship with food.She outlines these steps to help you achieve your own food freedom and long-term health. She discusses an optional elimination diet, which she believes is an amazing (but temporary) tool to help you figure out what foods actually work for your body.The food healing timeline:- Dieting/bingeing- Fed up- Legalization of all foods- Elimination diet- Reintroduction- Day-in & day-out food freedomBlog posts mentioned that complement this topic:The healing food timelinehttp://ashleypardo.com/2017/07/11/food-healing-timeline/The goal is kindnesshttp://ashleypardo.com/2017/02/14/goal-always-kindness/Non-negotiableshttp://ashleypardo.com/2017/05/02/what-are-your-non-negotiables/Living in the gray areahttp://ashleypardo.com/2017/11/20/living-gray-area/Legalizing foodshttp://ashleypardo.com/2017/02/23/legalize-allow-foods/Ashley's Whole30 experiencehttp://ashleypardo.com/2015/08/21/whole30-recap/Doing an elimination diet (the Whole30)https://whole30.com/whole30-program-rules/Reintroducing foodshttps://whole30.com/step-two-finished/Sign up for Ashley's newsletter at:www.ashleypardo.comFollow Ashley on IG at:@ashleykpardo

In this episode, I'm joined by my two best friends, Michelle Kanaar & Karla Zabludovsky. The significance of having genuine support and the ability to be fully seen and heard by others has become increasingly evident to me throughout the years. There's no better way to discuss this topic than to speak candidly with the two ladies who offer me this unconditional sisterhood.Prioritize your social health as you would your nutrition, movement, and sleep. It's foundational for our wellbeing as humans to connect with others in a deep and meaningful way.Find them on Instagram & Twitter:@mikanaar@karlazabsMichelle's photography company (local to Chicago, IL):www.michellekanaarphotography.comwww.michellekanaar.comKarla's article's on Buzzfeed:https://www.buzzfeed.com/karlazabludovskyFind Ashley and sign up for her weekly newsletter at:www.ashleypardo.comFollow Ashley on Instagram:@ashleykpardo

In this episode, I’m joined by yoga teacher & psychotherapist, Gretchen Suarez. Gretchen has been my Ashtanga yoga teacher for almost three years, and she’s been integral to helping me grow personally through yoga, mindfulness, meditation, and disidentifying from my thoughts. Doing the work of being awakened & aware isn’t easy, but is imperative in creating a foundation of self-love, facilitating our healing, alleviating suffering, and being comfortable in our own skin (without running from ourselves). If you are curious about this work (or are a human!), this episode is for you!Like Gretchen says in the episode, getting into our bodies and feeling the full spectrum of emotions is a tool to see who we really are, because “there’s a whole world waiting for you to look at”.The episode covers:- Gretchen’s story of going from a successful marketing executive to yoga teacher & psychotherapist- How yoga can facilitate growth aside from the physical- Liberation from the narratives we tell ourselves- Challenging old beliefs that no longer serve us- Integrating mind & body for healing- Training the mind to be comfortable with discomfort- Changing our relationship to pain- Choosing to not suffer through our discomfort- Self-actualization, well-being & being comfortable in your own skin- Being committed to showing up in your life- Spiritual bypassing- Sitting with the full spectrum of your emotions- Starting a meditation practice- Disidentifying from our thoughts and not abandoning ourselves- Cultivating non-judgement- Being kind & loving towards yourself - Getting into therapy for psychological developmentTo work with Gretchen, find her at www.gretchensuarez.comMentions:The religion of tomorrow by Ken Wilberhttps://www.amazon.com/Religion-Tomorrow-Traditions-More-Inclusive-Comprehensive/dp/1611803004Pema Chodronhttps://www.amazon.com/Pema-Chodron/e/B000AP9Y2A/ref=sr_tc_2_0?qid=1514902549&sr=1-2-entThe psychology of awakeninghttps://www.amazon.com/Psychology-Awakening-Buddhism-Day-Day/dp/1578631726/ref=sr_1_1?s=books&ie=UTF8&qid=1514902578&sr=1-1&keywords=the+psychology+of+awakeningAlan Wallacehttp://www.alanwallace.org/Jack Kornfieldhttps://jackkornfield.com/Be sure to subscribe to Heart Food Podcast, and rate & review on iTunes!You can find Ashley and subscribe to her newsletter at www.ashleypardo.comFollow Ashley on Instagram at @ashleykpardo

This episode is all about intention setting & resolutions for 2018!.I used to set biiiig intentions for the new year. So big that I’d get overwhelmed, give up, and do precisely zero of them. Now, I focus on how I want to feel every single day, take the tiniest baby step I can to get there, literally just the next right thing, and then do it over and over again. .I choose to be happy and positive regardless of circumstance because #mindset. I talk about how much my life has changed after implementing these mindset practices and how taking big action in your life (regardless of whether you’re scared or ready or not) is something that can change your life in a significant way if that’s something you’re itching for.Make 2018 the year that you finally do the stuff that you’ve always told yourself you would do.The episode covers:- A new approach to resolutions- Coming out of tough times- Growth through difficulty- Developing & committing to a movement practice - Setting intentions & goals for the year- My personal goals & feelings- My experience with alcohol & how drastically cutting down has completely changed my life for the better- What resolutions have to do with dieting & extremes- Moving straight towards your goals with bravery- Taking massive action- Developing a word for the yearSign up for Ashley’s newsletter at www.ashleypardo.comFollow Ashley on Instagram @ashleykpardoPlease share, subscribe, rate, and review!Mentions: Emotional Agility by Susan Davidhttps://www.amazon.com/Emotional-Agility-Unstuck-Embrace-Change/dp/1592409490Jess Lively’s The Lively Show Podcasthttp://jesslively.com/livelyshow/Danielle Laporte’s workhttp://www.daniellelaporte.com/

Woop woop! I’m so excited to have my girl & beautiful soul Madison Luikens on the podcast today. Madison is a photographer, fellow Nutritional Therapist (it’s how we met!), and #girlboss behind the lifestyle brand Nourish & Namaste. Madison strives to inspire women to love themselves and I couldn’t feel more connected to her mission.This episode is full of #realtalk. Especially surrounding the topics that so many of us struggle with: body image, dieting, trusting ourselves, & finding peace with food. Madison & I have eerily similar journeys and I know you’ll see yourself in this episode. She has so much to share with the world and I can’t wait to see where her work takes her. We cover:- Madison’s body image & food story- Authenticity & vulnerability- Learning to back off & listening to your body - Trusting & staying connected to your intuition - What our relationship with food can tell us- Quitting diet dogma- Letting go of perfectionism- Anxiety struggles- Playing the long game when it comes to health - Doing the emotional work to have a sustainable relationship with food & your body- Identity & finding our place- What spirituality & faith means to us- Finding a balance with social media- Her women’s retreat in February!Madison’s website:https://www.nourish-and-namaste.com/Follow her on Instagram @nourishandnamasteSign up for her retreat!https://www.nourish-and-namaste.com/texas-holistic-womens-retreat/Mentions:Gretchen Rubin’s moderator vs. abstainerhttps://gretchenrubin.com/2012/10/back-by-popular-demand-are-you-an-abstainer-or-a-moderator/Joseph Campbell’s workhttps://www.amazon.com/Joseph-Campbell/e/B000AQ33DKRob Bellhttps://www.amazon.com/Rob-Bell/e/B001JSEA3A/ref=sr_tc_2_0?qid=1513644955&sr=1-2-entRob Bell’s Everything Is Spiritualhttps://www.youtube.com/watch?v=JT09JbaEh_IThe Alchemisthttps://www.amazon.com/Alchemist-Paulo-Coelho/dp/0061122416The Untethered Soulhttps://www.amazon.com/Untethered-Soul-Journey-Beyond-Yourself/dp/1572245379/ref=sr_1_1?s=books&ie=UTF8&qid=1513683228&sr=1-1&keywords=michael+singer

Sugar is DEATH to a lot of people. It is, without a doubt, the most questioned & vilified food. It’s also the most celebrated and the one people struggle with the most, on an emotional and physical level. This stuff runs deep. I was tormented by sugar for YEARS. I’d abstain & then I’d binge, over and over again, ashamed & miserable. I’ve pulled myself out of that hole and have never looked back.I’m sharing this episode to let you know that there IS a way out of this cycle, one that’s sustainable & fun, a way that YOU choose, where you stand solid and empowered with your choices. No food has to have control over you.The episode covers:- Why “getting sugar out of the house” isn’t a sustainable answer- How to begin to heal your physical & emotional relationship to sugar- Is sugar really a “drug”?- Looking at sugar from a human perspective- How to stop judging your sugar consumption- Abstainer vs. moderator- How to become empowered & autonomous around your food choices- Bingeing & sugar aka my own personal stories- Stopping the up & down cycle with sugar- A proposal for a different, sustainable approach with sugar- Control vs. trust- Tips for saying NO & creating boundaries around foodMentions:Ashley’s blog posts about sugar:How to feel good in the holiday seasonhttp://ashleypardo.com/2016/11/21/how-to-feel-good-during-the-holidays/Real talking sugarhttp://ashleypardo.com/2014/06/26/real-talking-sugar/Intuitive eating & sugarhttp://ashleypardo.com/2017/06/16/intuitive-eating-sugar/Wired to eat by Robb Wolfhttps://www.amazon.com/Wired-Eat-Cravings-Appetite-Determine/dp/0451498569/ref=sr_1_1?s=books&ie=UTF8&qid=1513040061&sr=1-1&keywords=wired+to+eatGretchen Rubin’s bloghttps://gretchenrubin.com/Abstainer vs. moderatorhttps://gretchenrubin.com/2012/10/back-by-popular-demand-are-you-an-abstainer-or-a-moderator/The four tendencieshttps://www.amazon.com/Four-Tendencies-Indispensable-Personality-Profiles/dp/1524760919/ref=sr_1_1?ie=UTF8&qid=1513038142&sr=8-1&keywords=gretchen+rubinBetter than beforehttps://www.amazon.com/Better-Than-Before-Habits-Procrastinate/dp/0385348630/ref=pd_bxgy_14_img_2?_encoding=UTF8&psc=1&refRID=TQ4BVH8FTEP3M9JM9515www.ashleypardo.comFollow Ashley on Instagram @ashleykpardo

In this episode, Ashley is joined by her friend Hali Bey Ramdene, food editor of TheKitchn.com. Hali Bey Ramdene is a writer, editor, and producer with expertise directing and creating data-informed, emotionally genuine lifestyle content for a wide range of readers. For Hali, food has always been a portal for deeper understanding of the self, our community and the intersection of what is desired and what is necessary. She’s the food editor of The Kitchn, the number one cooking site for millennial women, an essayist, and a reluctant blogger. The episode covers:- Hali's story - Declaring and going after what you want in life- Nurturing & practicing creativity- Working with resistance & embracing discomfort- Cultivating a growth mindset- Developing self-awareness- Feeling everyday beauty- The deeper importance of food & identity- How our family shapes us- Eating what works for you- Navigating social eating- Self-care & boundaries- The Kitchnwww.thekitchn.com- Hali's Websitewww.halibeyramdene.com- Dinner with Panofskyhttp://www.dinnerwithpanofsky.com/- Concrete Magnoliahttp://concretemagnolia.blogspot.com/- Follow Hali on Instagram @halibeyMentions:- Morning pages from Julia Cameron's The Artists Wayhttps://www.amazon.com/Artists-Way-Spiritual-Higher-Creativity/dp/1585421464- The War of Art by Steven Pressfieldhttps://www.amazon.com/War-Art-Through-Creative-Battles/dp/1936891026/ref=sr_1_1?s=books&ie=UTF8&qid=1512473733&sr=1-1&keywords=the+war+of+art- Mindset by Carol Dweckhttps://www.amazon.com/Mindset-Psychology-Carol-S-Dweck/dp/0345472322- The seven minute meditationhttp://antidoteforall.com/- John O'Donohuehttps://www.amazon.com/John-ODonohue/e/B001H6N9TK- The hidden life of trees by Peter Wohllebenhttps://www.amazon.com/Hidden-Life-Trees-Communicate_Discoveries-Secret/dp/1771642483- Ashley's websitewww.ashleypardo.com- Follow Ashley on Instagram @ashleykpardo

In this episode, Ashley is joined by her friend Daniele Della Valle, Nutritional Therapy Practitioner, motivational speaker & author of Happy Weight. The episode covers:- How to cultivate more wildness & authenticity in your life- Creating food freedom- Turning struggle into growth & beauty- Body positive nutrition- Is intuitive eating really *intuitive*?- Living out your food freedom- How to tell if a food works for you- Living your truth & boundaries- So much more!Find Daniele at:http://www.biowellnutrition.com/Get Daniele's book, Happy Weight, on amazon:https://www.amazon.com/Happy-Weight-Confidence-Bioindividual-Mindfulness/dp/0998648604Follow her on Instagram @danieledellavallentpBooks mentioned:The Giverhttps://www.amazon.com/Giver-Quartet-Lois-Lowry/dp/0544336267Brene Brownhttps://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Dstripbooks&field-keywords=brene+brownThe War of Art by Steven Pressfieldhttps://www.amazon.com/War-Art-Through-Creative-Battles/dp/1936891026/ref=sr_1_1?s=books&ie=UTF8&qid=1511870189&sr=1-1&keywords=the+war+of+artFind Ashley at:www.ashleypardo.comFollow Ashley on social media @ashleykpardo