Small Steps

3 | One Size Doesn’t Fit All: Nutritional Therapy & Bioindividuality

You’ve heard that I’m a Nutritional Therapy Practitioner, but WTF does that mean? This week’s show talks all about what a Nutritional Therapy Practitioner is, what they do, the philosophies I’ve learned and developed from the Nutritional Therapy Association, and the mindset shifting idea around bioindividuality and how one size/diet/approach doesn’t fit all for everyone.

Small Steps in the Show:

• Get really clear on what your whys are, get specific. Are those whys yours or someone else’s?
• What does healthy look like to you?
• Reflect on how you’re living and eating and how those feel. Does that need to adjust?
• Take an inventory of how your mind, body and soul feel.
• Food journal (if this works for you) to see what you’re eating right now and if you need to adjust what or how much you’re eating, or maybe your macro ratios.
• Zoom out and look at other lifestyle factors: stress (good or bad), sleep, activity levels, recovery time.
• Consider a Whole30, 21 Day Sugar Detox or Autoimmune Protocol if real, whole foods aren’t working for you body and you don’t know if you need to pause on any foods.
• If you’re food journaling, add in how you’re physically, mentally and emotionally feeling.
• If you’re still feeling stuck or unsure, consider working with a professional.

Mentioned in the Show:

Weston A. Price

Francis Pottenger

Nutrition and Physical Degeneration by Weston A. Price

Nutritional Therapy Association

My Review of the Nutritional Therapy Association’s NTP Program

Find a Nutritional Therapist in your Area

Whole30

The 21 Day Sugar Detox

Autoimmune Protocol

Get the full show notes here!

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Frustrated with how your body looks in the mirror or how, no matter how hard you try, your body isn’t getting smaller? Do you hate your body or feel upset on how many crappy things you say to yourself about how you look? You may not need to be smaller, and changing how you relate to your body is within your reach. Steph Ondrusek is on the show today to talk about how working with our body, focusing on your values, what your body is capable of, and the words we use about ourselves can change the way we look at our bodies, regardless of how we move.

About Steph OndrusekSteph is a personal trainer, body image coach, and writer who believes that your power is bubbling inside you, waiting to be uncovered. From the Philadelphia area, she's back in the city again after living in Arkansas, getting her degree in Health and Exercise Science at Wake Forest University in North Carolina, and studying in Spain, picking up lessons in exercise, expansion, and enthusiasm for life along the way. She believes that women get to define ourselves, on our own terms, and that taking up space in the world how you choose to, in body and mind, is your right.

Small Steps in the Show:

• Write down how often you use negative words to describe your body and let that be okay.
• Practice letting someone take a picture of you without seeing if they should delete it and don’t hide in the photo.
• Name the shame around a body part you’re feeling bad about.Focus on what your body CAN do.
• Remember you’re more than your body.
• Align your movement/fitness/weight loss goals with your values

Mentioned in the Show:I Thought It Was Just Me (but it isn't): Making the Journey from "What Will People Think?" to "I Am Enough" by Brene BrownBold Body Initiative Strong By Steph WebsiteFollow Steph on Instagram | FacebookSign up for Steph’s Newsletter

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To start the podcast off, I’m sharing my healing journey with you, how I got into blogging and nutrition, and how taking small (and big) steps with a lot of love and care for myself has helped my physical, mental and emotional health.

I talk about the 3 major low points of self love and self care and how I worked through them, from adjusting my nutrition, adding movement, going to therapy, working on my mindfulness and mindset, and even changing my job at one point.

Small Steps in the Show:

• Small steps are okay!
• Acknowledge your overwhelm and be okay with it.Get clear on your values and/or what’s important to you. (Check back in with those every once in a while)
• Check if you need to keep doing all the things you’re doing once you’re clear what’s important to you.
• Delegate things, let them go or ask for help.Pause before committing to something and check to see if you want to do it and if it makes sense with your current values.
• Start to say no.Think about everything as an experiment.

Mentioned in the Show:Gretchen Rubin Four Tendencies QuizIntuitive Eating: A Revolutionary Program that Works by Evelyn Tribole M.S. R.D. and Elyse Resch M.S. R.D. F.A.D.ANutritional Therapy AssociationMy Review of the Nutritional Therapy Association’s NTP ProgramBeth Manos Brickey of Tasty YummiesMarie Forleo’s The Ultimate Guide to Saying No 

Get the full show notes here!

Follow Aimee on Instagram | Facebook | Pinterest

Sign up for the Wellness Wednesdays Newsletter

Please leave a this show a rating and review on iTunes!

An introduction to the Small Steps podcast, a place to learn, inspire and empower you to grow, try new things, and live a life you fully feel good about, one small step at a time. Listen to this episode to learn on about why Small Steps started and what to expect in upcoming episodes.

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