Simple Rituals Podcast

In this episode, I'm sharing how habit stacking can help you build healthy routines without feeling overwhelmed. By pairing a new habit with something you already do, you'll find it much easier to stay consistent. I'll walk you through how to create your own habit stacks and give you real-life examples to get started.

Tune in to learn how to simplify your wellness journey with habit stacking!

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

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Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

In this episode, I'm sharing why I believe it's worth choosing real, full-fat ice cream over the "diet" alternatives. For a long time, ice cream was one of my go-to binge foods and I stuck to the low-fat, low-sugar options. But when I finally gave myself permission to enjoy the full-fat version, something surprising happened—I didn't feel the urge to binge. It was a completely different experience.

I'll dive into the science behind this shift, including the fascinating "Mind Over Milkshake" study, which shows how our mindset can impact how satisfied we feel after eating. It turns out that when we let go of guilt and allow ourselves to truly enjoy food, we can actually feel more satisfied and in control.

If you're stuck choosing "healthier" versions of your favorite treats out of fear or guilt, this episode is for you. Tune in to learn how choosing the real deal can shift your relationship with food and lead to a more balanced, joyful approach to eating.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

In this final episode of our four-part series on food freedom, we're diving into the key to lasting change: consistency. Building on the awareness and beliefs we've covered in previous episodes, we'll explore how to stay consistent and create a healthier relationship with food.

We'll talk about the power of self-identification—like calling yourself a runner before you've run a mile—and how adopting the mindset of your ideal self helps keep you on track. You'll also get practical tips for sticking to your goals, like joining a supportive community for accountability and motivation.

Remember: consistency isn't about perfection. It's about showing up, even on the tough days. Tune in to learn how to make steady progress and keep your new habits going, so you can continue your journey toward lasting food freedom.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

In this third episode of our four-part series on breaking free from food tracking, we focus on the power of beliefs and how they shape your relationship with food.

Our beliefs—whether conscious or unconscious—can have a significant impact on how we view eating, our bodies, and ourselves.

In this episode, we explore how limiting beliefs around food and weight can keep us stuck in cycles of restriction, guilt, and shame. By identifying and shifting these beliefs, you can release the mental blocks that keep you from experiencing true food freedom. You'll also learn practical tools to help you cultivate a healthier, more balanced mindset that supports sustainable changes and a positive relationship with food.

Tune in to discover how transforming your beliefs can create lasting change and freedom in your food choices, helping you let go of tracking and embrace a more intuitive, joyful way of eating.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

In the second episode of our four-part series on breaking free from food tracking, we dive into the foundational role awareness plays in achieving food freedom.

By practicing mindfulness, we can notice how we feel before, during, and after eating, helping us move away from food rules and restrictions. This awareness allows us to make more compassionate, intentional choices about what we eat, without judgment, setting the stage for a healthier, more balanced relationship with food. 

Tune in to learn how simple shifts in awareness can lead to a more mindful, stress-free approach to eating, and help you start breaking free from the need to track every bite.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

If food tracking feels like a never-ending cycle of numbers, guilt, and frustration, you're not alone. In the first episode of this 4-part series, we'll explore what it really takes to step away from calorie counting and obsessive tracking—and why this might be the most freeing thing you can do for your health.

I'll share my personal journey of transitioning away from apps like MyFitnessPal and programs like Weight Watchers to guide my food choices, and offer tips to help you trust your body, reconnect with your needs, and find balance without relying on apps or scales.

Learning to trust your own body instead of depending on external programs can be a daunting process, but I'll introduce you to my unique method, the ABCs of lasting food freedom. These three elements—Awareness, Beliefs, and Consistency—helped me stop tracking every bite and start listening to my body's natural signals. And they can help you, too.

Tune in to learn how to move from tracking everything to trusting your body and finally finding true food freedom.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Curious about the difference between mindful eating and intuitive eating? In this episode, we dive into what each approach really means, how they overlap, and the benefits each can bring to your wellness journey. 

Learn how mindful eating can help you slow down, savor your meals, and break free from mindless snacking, while learning to tune into your body's natural hunger and fullness cues.

Whether you're looking to build a healthier relationship with food or simply eat with more intention, this episode is packed with practical tips to help you make choices that truly nourish both your body and mind.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Do you ever feel like food has become more of a struggle than a source of joy? In this episode, we're diving into a little "food therapy" to help you reconnect with the pleasure of eating. Discover how to shift your mindset around food, let go of guilt, and savor your meals in a way that nourishes both your body and soul.

Tune in to explore how small changes in your relationship with food can lead to big changes in your overall wellness.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

In this episode of the Two-Minute Wellness podcast, I'm sharing my approach to balanced eating, which can be summed up with the phrase "food is for fuel and for fun." 

In a nutshell, I believe food is meant to be a source of nourishment and nutrition and it should also be a source of pleasure and enjoyment!

Focusing solely on healthy foods can make healthy eating feel stressful and also take away from the joy of social gatherings and celebrations.

Something that's helped me embrace the balance between fuel and fun is the concept of food "buckets": the healthy bucket for nutritious foods like fruits, veggies, and good proteins, and some fun buckets for foods that enhance experiences or encourage connection.

Adopting this flexible "bucket" mindset can help you let go of the guilt you may feel when you choose less healthy foods. Whether it's enjoying a cocktail during happy hour, a cupcake at the office, or popcorn at the movies, I believe all foods can (and should) fit into a healthy lifestyle.

Tune in to discover how creating your own buckets can transform your relationship with food and enhance your overall well-being.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Welcome to the very first episode of the Two-Minute Wellness podcast!

I'm so happy you're here! My vision for this podcast is for it to feel like I'm your best friend who happens to know a thing or two about nutrition and wellness. If we went to grab coffee, these are the things we'd talk about.

We'll keep each episode short, sweet, actionable, and motivating so you can take what you hear and apply it to your everyday life to become healthier and happier.

For this first episode (recorded on my 34th birthday on a new moon in case you love this stuff as much as I do), I'm diving into the idea of fresh starts, particularly within the context of maintaining a healthy lifestyle.

I understand completely the feeling of always needing to stay "on plan" when you're trying to eat healthier or lose weight. And so I'm also very familiar with the spiral of negative thoughts that occurs when we go "off plan" or slip up. But these negative thoughts don't serve us.

I'm challenging and encouraging you to embrace the idea that you can start over immediately—instead of waiting for the end of the day, week, or month to start fresh.

Join me in this very first episode of the Two-Minute Wellness podcast to learn how to embrace the power of fresh starts and implement them as often as you need in your wellness journey.

P.S. If you enjoyed this episode, don't forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition