Celery Juice, How Detox Actually Works & Food as Medicine.

Are you curious about the celery juice trend? Is it a super food or a super fad? In episode 14, I am joined by Ali Miller, RD, LD, CDE who is hitting us with the facts with her food-as-medicine approach that is grounded in nature and supported by scientific evidence. We talk through the misinformation, the redeeming qualities of celery and why you may want to reconsider downing gallons of celery juice each and every week.

From debunking some of the massive claims to talking through why some folks may be having great results drinking daily celery juice, Ali shares more about how the body's natural detox pathways work. Learn how you are better off consuming foods rich in sulfur, glycine, glutathione, cysteine, and nutrients that drive phase 2 encapsulation with ample fiber in the diet (that's right celery juice contains none of these things) to support the excretion of toxins from your body to actually detox vs. prevent detox process for short-term outcomes.

Finally, Ali shares more about her food-as-medicine approach when it comes to anxiety, depression and cognitive dysfunction.

I hope you enjoy this episode and if you have anecdotal evidence or personal experiences with celery juice that you would like to share, please feel free to use the comments below, we'd love to hear from you.

  Find Ali Miller RD:

Her website AliMillerRD.com

Instagram @AliMillerRd

The Naturally Nourished Podcast

  Mentioned in this Episode:

• Ali's IGTV episode about why she will never drink celery juice
• Celery Juice is NOT a Miracle Drink
• Rat study showing the effect of celery and parsley juices on pharmacodynamic activity of drugs involving cytochrome P450 in their metabolism
• 10 Day Real Food DetoxProgram
• The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free
• Ali's rebuttal to Jillian Michael'srecent rants on the Keto Diet

 

Show Notes: http://tasty-yummies.com/beweenmeals14 

The Power of Starting Your Day with Positivity.

In today's shorter format BITES episode I am sharing my personal experiences with starting my day with positivity. In this solo episode I explain how I recently came to introducing a new morning practice, where I implement positive mantras or affirmations as part of my morning rituals.

The incredible power that we have to shape our reality and control our intentions and our actions is far more simple than we realize. It's an incredible small step in your efforts toward self realization, self love and self care and guess what – IT'S FREE!

Whether your positivity comes through reflection or affirmation, maybe you repeat power statements or find empowerment through acknowledging your struggles and your ability to overcome them – this practice can truly affect not just the trajectory of the day, but also our confidence, self esteem, our relationship with ourselves and others and most importantly our belief in our strengths to overcome whatever comes our way. It's about owning our power NOW!

We talk about the small details that can matter as you develop your own your positive self talk practice, how semantics can actually matter and how we aren't trying to live in some glitter studded, rainbow flecked alternative reality, turning a blind eye to the struggles of life. Rather it's about embracing the uncertainty of our days and owning a belief in our abilities to handle whatever comes our way. OWNING OUR POWER!

We may not be able to control the pains and traumas of our past, present or future, but we can absolutely control how we react to them and the narrative we choose to implement in our days.

I hope you enjoy this episode, my first ever solo episode! I would love to hear from all of you, if you implement a morning mantra or affirmation practice, please tag me on Instagram @tastyyummies and you can use the hashtag #TYMorningMantras and I would LOVE to share them in my feed. 

 

Mentioned in this Episode :

 

• Bites Episode 04 - How to Stop Shoulding All Over Yourself 
• Episode 11 - Overcoming Your Self-Limiting Beliefs
• Mirror Gazing Practice at the end of Episode 08
• Unfu*k Yourself by Gary John Bishop
• My Morning Mantras are saved as a "Mantra" Highlight on my Instagram profile

 

 

The Business of Blogging and Beyond

While we tend to bounce around a bit on Between Meals, from nutrition and wellness, to mindset and business – it’s all truly just a reflection of my own journey and what I have learned along the way, obviously, but it’s also a curated reflection of the topics I am asked most about by all of you. I love that I have this platform to reach all of you, in a unique way so I can share my story and the stories of the many amazing people I am blessed to have in my life.

In todays episode I am joined by my very very good friend Alison and we are sharing our perspectives on the business of blogging and beyond.

First up, I wanna remind you, if you are looking to learn more about getting started in the world of blogging, online content creation or building a social media precsence, please check out the Business Mastermind Bites Podcast Series from early 2018 they are bites episodes 1, 2 and 3. These three episodes will cover a lot of your questions. Listen to the series here: http://tasty-yummies.com/bites01/

While Alison and I check in nearly daily, we are using this episode to follow up with Alison after she was my guest on episode 02 of the Business Mastermind Series,  and we check in with some of the big changes she has made since we last spoke with her, including leaving her full-time career to focus on her nutrition business and wellness recipe focused website, Foodbymars.com.

Alison and I also share a lot about our own experiences over the years with blogging and the businesses we have built through blogging and we are sharing more about our upcoming Mastermind workshop in Portland OR, at the NTA Conference.

if you are unable to attend this year’s NTA conference, we encourage you to sign up to be added to our waitlist for the online version of this course, which will be releasing later this year. By signing up, you will be notified FIRST when registration has opened for the course. We cannot wait to make this available to more of you.

SHOW NOTES: www.tasty-yummies.com/betweenmeals12

 

 

In this Episode :

 

• leaving your long-standing, full time gig to pursue your nutrition and wellness-focused career and how to know when it’s time
• the importance of owning your personal story and knowing how it shapes your brand story
• being clear in who "your person" is so you can have clarity in how to create content
• when you try to speak to everyone, you speak to no one
• how you build an authentic virtual community
• when and how to use analytics and when to let it go
• honing in on your authentic power and the unique solutions you offer
• the benefits of leaning on mentors and community
• how to know when to ask for help
• using your online platforms to your advantage

Peruse the article archives and grab delicious real food recipes and more a foodbymars.com

 

Follow Alison on Instagram

Register for our NTA Conference FULL DAY Business Mastermind Workshop here

New Year Reflections

At the start of the new year, for many it's an opportunity to set new goals, intentions and resolutions, for others it's a wonderful time to reflect on the year passed.

Whatever approach that you personally take, in this episode I wanted to share my personal reflections on 2018. I have found that the start of a new year offers the peaceful space to ground in and take note of the lessons learned in the year prior and to acknowledge any apparent themes that emerged.

For me, 2018 was all about overcoming my self-limiting beliefs. It was all about knowing that my thoughts have the power to create my reality and that ultimately I am far more in control of the life I am living than I had ever realized before.

 

On Today’s Episode

• My 2018 reflections.
• Why I personally choose to reflect vs. resolve.
• How my self-limiting beliefs were crippling me and how I learned to push them aside.
• How to question the origin of your inner critic
• Our thoughts change our physical structure of our brain.
• How the beliefs you have about yourself can drive your long-term behavior – your thoughts create your reality.
• Don’t expect wins or losses. Plan for the wins, learn from the losses.
• If you aren't ready to believe in yourself, surround yourself with people who are.

What was your 2018 theme? Do you set resolutions or goals at the start of the new year? 

Remember to reach out on social media or in the Tasty Yummies Facebook Group and share your answers, along with your thoughts on this episode. Share, comment, like, review!! This helps so so much.

 

 

THANK YOU TO OUR SPONSORS:

Thrive Market 

How to Stock a Healthy Keto Pantry

 

On the first episode of 2019 I am joined by my guest and good friend Diane Sanfilippo and we are chatting all about her brand new book Keto Quick Start: A Beginner's Guide to a Whole-Foods Ketogenic Diet

 

Buy the Book: https://amzn.to/2CHKK5r

Peruse the article archives, watch videos, listen to the Balanced Bites Podcast, grab recipes and more: https://balancedbites.com

Join the Balanced Bites email list to find out about the Balanced Bites Spices, Meals and more: https://balancedbites.com

Follow Diane on Instagram: https://www.instagram.com/dianesanfilippo/

Follow Balanced Bites on Instagram:  https://www.instagram.com/balancedbites/

 

More about Diane and Keto Quick Start: 

New York Times bestselling author and health and wellness pioneer Diane Sanfilippo brings her own experience with a ketogenic diet to Keto Quick Start, a comprehensive and easy-to-follow road map to transitioning to a keto lifestyle.

There’s a good reason keto has attracted so many followers: it’s an effective tool for fat loss as well as a way of eating with proven benefits for many health concerns, including unstable blood sugar, neurological conditions, and epilepsy, to name a few. But getting started with keto and sticking with it can be tough. That’s where Keto Quick Start comes in. 

In her signature practical style, Diane makes keto doable for everyone, whether you’re completely new to very low carb eating or you’ve tried it before and want to find a better way to make it work for you. Keeping the focus on real foods that nourish your body, she walks you through a gentle transition to keto and helps you figure out how to make it sustainable for the long term. Keto Quick Start targets everyday real-world concerns such as what to expect in the first few weeks and how to know if you’re on the right track, how to determine if you need more carbs and how to incorporate those carbs in a healthy way, how to customize keto for your personal goals (especially weight loss), and things to be aware of if you’re concerned about a particular health issue.

Keto Quick Start includes 100 delicious keto recipes, four weekly meal plans, more than a dozen easy meal ideas (no recipe required!), and troubleshooting tips and tricks. It also features a unique and easy-to-use template that makes tracking your food quick and simple.

 

DOWNLOAD the FREE KEEP IT SIMPLE KETO ebook:

http://tasty-yummies.com/keto/

 

THANK YOU TO OUR SPONSORS:

Thrive Market 

How to Stock a Healthy Keto Pantry

"Habits are the compound interest of self improvement"

In episode 09 of the Between Meals Podcast, I am joined by guest James Clear as we talk all about How to Make Tiny Changes, Master Your Habits and Live Your Best Life. James and I chat all about his recently released NY Times Best Selling book Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones and the importance of building systems that work for you!

In this episode James and I are chatting all about behavior change, how to investigate and design your environment, physically and socially, to support your desired identity changes, along with reducing friction to maximize your success. Plus we discuss how important it is to creating systems for implementing small habits each day that allow you to move in alignment with the person you believe you are meant to be. Whether it’s your health and nutrition, fitness goals or relationships, maybe it’s building your new business as an entrepreneur, you will learn the common mistakes most people make when changing habits but most importantly some simple tips for how to put all of these ideas into practice in real life!!

James Clear is a writer and speaker focused on habits, decision-making, and continuous improvement. He is the author of the New York Times best seller, Atomic Habits. His work has appeared in the New York Times, Entrepreneur Magazine, Time Magazine, and on CBS This Morning. More than 400,000 people subscribe to his popular email newsletter at jamesclear.com. He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, NHL, and MLB.

Between Meals Podcast. Episode 09 with James Clear: How to Make Tiny Changes, Master Your Habits and Live Your Best Life In This Episode of the Between Meals Podcast, We Talk About:

• true behavior change is really identity change
• it isn’t motivation and there isn’t a need to push yourself to be somebody else, you are just acting in alignment with who you already believe that you are.
• how do we form our self image?
• outcome based habits vs identity based habits
• how social media and news perpetuate a results based society
• focus on the feeling of fulfilling our potential
• organize habits around your identity to reinforce your identity
• why we don't want to lose sight of the 1%. The importance of the tiny curve.
• time magnifies the margin between success and failure. Show up and letting time work for you.
• habits are the compound interest of self improvement
• what to do when you aren’t seeing the changes?
• the ultimate form of immediate satisfaction is a reinforcement of your desired identity
• casting votes for your desired identity
• the importance of habits being satisfying
• choose habits that deliver more joy and satisfaction
• invisible factors for success
• the importance of “never miss twice”
• and soooo much more!!

I think you all are really going to love this episode – I truly feel like this is a MUST-LISTEN FOR EVERYONE looking to implement healthy habits!

AND SO MUCH MORE!

As always, we finish the show with a fun game of Would You Rather? and please be sure to stick around for the wrap-up portion where Mark and I chat about what we learned and ways

 

Show Notes + References:

• www.jamesclear.com/atomic-habits
• jamesclear.com - to sign up for James' amazing newsletter
• Get Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones

 

Thank you to our sponsor:

Thrive Market 

How to Stock a Healthy Keto Pantry

"When we focus on a number on the scale, we are never going to find happiness and we are never going to find balance in our life"

 

In episode 08 of the Between Meals Podcast, I am joined by my friend and co-host Daniele Della Valle as we talk about how to find your happy weight and unlock your confidence. 

As we unpack this topic and dive into exploring what this has meant for both of us personally and in working with clients, I am not going to pretend that this is an easy shift or something that you just flip a switch on and suddenly boom, congrats girl, you are confident, proud and accepting of every bit of your body. This is an ongoing journey and spoiler alert –– this isn’t linear – there are ups and downs, there are set backs and there are tough lessons. Mostly it’s not about the end game or reaching some goal where you never struggle again, but rather it’s about honoring the work and the lessons we learn along the way.

But like so many things in life, this is also your reminder that this is a practice. It’s a practice that requires work, it requires you to show up and sometimes it requires you to dig deep into the shadowy parts of yourself that you may not be quite ready to face just yet - but like the work you put into your health, this too has incredible rewards and you

Stay tuned to the end of the podcast, where I am sharing a beautiful practice that has been so powerful for me, to support you in your self love and body confidence journey and to remind you that you are perfect, exactly the way that you are.

In this episode learn show up and do the work, how to deconstruct toxic environments and relationship and be open to rebuilding, living your life the way that you were meant to live it!!

In This Episode of Between Meals Podcast, We Talk About:

• dealing with hurtful negative comments
• are you really in a relationship with your food?
• the problem with "cheat days", treats, indulgences, foods that are "good" and "bad"
• the danger in our culture's perpetuation of "you aren't good enough - you need to change"
• exercise as a tool to feel good, not to obsessively fix "a problem"
• unpacking the narrative of "You Aren't Enough"
• learning to love your body and find your happy weight
• where do you get started when you feel there are a million things in front of you
• trusting in and honoring your individual journey
• navigating change when not everyone is on board
• resistance and leaving toxic relationships - cling to those who are supportive and believe in who you are trying to become
• the importance of community
• what is your WHY? What are you trying to achieve?
• what can you do about self sabotage?
• unpacking the narrative and the external expectations of what "should" be
• society's construct ideals of unattainable goals, "nirvana" "bliss" "perfection" and how it benefits from us constantly seeking to want to be "better"
• loving your body, without shame and apologies
• What are we trying to achieve?
• mission over metrics
• first steps as you start your journey of finding your happy weight
• managing the expectations of others and setting boundaries
• learn to SAY YES

 

AND MORE!

And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather? and stick around for the wrap-up where I share a beautiful practice to support you in your body confidence journey. I invite you to incorporate this mirror-gazing exercise as part of your daily self care. Give yourself the space to shut out the noise of the world and really listen to your inner voice.  

Remember: you are perfect, exactly the way that you are. RIGHT NOW!

 

 

Show Notes + References:

• www.danieledellavalle.com
• Grab Daniele Della Valle's book Happy Weight
• Follow Daniele on Instagram
• How to Stock a Healthy Keto Pantry
• The Hell Yes Academy
• Mirror Gazing

 

 

Episode Link: http://www.tasty-yummies.com/betweenmeals08

The holidays are upon us once again and wooo buddy, there's a lot of noise right now. People telling you HOW to create the perfect guilt-free holiday menu and the best workouts to burn off ALL those calories. There are the warnings about not "going off track" or "ruining everything you have worked so hard for all year long" – ya'll spoiler alert – this is not how it works!!

I have been there, the holidays can certainly bring up feelings of fear and it can trigger concerns that you will be sent into a spiral after one indulgent meal or that with one day you will undo all of your progress. Then of course, there is the other extreme, the binge eating, the feelings of scarcity, the removal of responsibility and the urges to eat things that you KNOW will make you feel bad, just because it's "one day". In both extremes it's important that you recognize you are giving up your power.

The most important thing to remember is that YOU are in control. You hold the responsibility to make the choices that are right for you. Whatever those may be. There is no right or wrong answer or some perfect formula for how to do it all correctly. But, if you can slow down, listen to your intuition and remember that YOU hold the power to choose what is worth it for you and what isn't. From my own personal experiences, with that realization and in knowing that ultimately I get to CHOOSE what I want – comes an incredible amount of relief to just navigate the holidays like any other day.

Join Cristina Curp of The Castaway Kitchen and I as we have an honest conversation, where we chat all about how we navigate the holidays, we share some of our tips on how to avoid the extremes and not letting it all go to shit after one meal or being so extreme in your approach that you feel stuck, restricted and resentful that you aren’t even present at your holiday celebrations. We chat about creating new traditions, navigating the questions from (usually) well-meaning family and loved ones. Most importantly we want to remind you to stand in your power, to take responsibility to own your choices and reframe the narrative.  Ultimately we want to remind you are the one in control, not the food, not your family, not traditions or the holiday - YOU!

This should be a magical time of year, where you deserve to relax, enjoy yourself, to be happy and merry while you celebrate old traditions and create all new memories!!!

SHOW NOTES & REFERENCES:

The Castaway Kitchen

Grab Cristina's book Made Whole

Download the Holidays Made Whole FREE eBook

Follow Cristina on Facebookand Instagram

Cristina on Growing Up Fat: How I Experience the Health and Wellness Space

BURN THE WAGON

 

AND MORE!

And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather? and stick around for the wrap-up with my producer hubby, Mark!

 

Episode Link: http://www.tasty-yummies.com/betweenmeals07

Get ready for some serious shut-eye with this 15-minute guided meditation for sleep.

In this guided meditation for sleep you will utilize the breath and physical sensation in the body as an opportunity to let go of the day and soothe your body and your mind to help you drift off with ease into a peaceful slumber.

 

 

For more on the Science of Sleep along with tips on improving your sleep, along with bedtime rituals, supplements, recommended approaches for managing insomnia and more, check out Episode 06 of the Between Meals Podcast with Dr. Param Dedhia. 

 

There are very few things that are as crucial to our health as a good night's sleep.  On this episode of the Between Meals Podcast we are joined by sleep expert Param Dedhia, MD and we are talking ALL about the science of sleep and how to fix it.  Disordered sleep or a lack of sleep is a serious stressor on the body, it can affect heart health, insulin resistance, cognitive function, obesity and more. If you have trouble sleeping or simply want to optimize or better prioritize your sleep – this episode is for you. 

SHOW NOTES, TOPICS & REFERENCES:

• The importance of making sleep a priority, how many hours is enough?
• Sleep quantity vs quality – which is most important?
• The Sleep Heart Health Study (sleep apnea and it's affects on heart health)
• Are you cheating yourself of sleep for more hours of "productivity"? How a full night's sleep can benefit your work, creativity and productivity.
• The importance of the timing of your sleep, does it matter when you go to sleep and when you wake up?
• What can you do if you are alert and awake at bedtime.
• Understanding circadian rhythm.
• Your day time sets up your night time - tips for setting up a day that will encourage a better night's sleep.
• The importance of bedtime rituals.
• How sleep can scrub out negative thoughts from the day prior.
• Why you might be waking up in the middle of the night.
• Understanding the various sleep cycles and what happens in each.
• Stay curious. 6 common signs that your sleep is not normal.
• If you have sleep apnea - do you NEED a CPAP machine?
• Is severe disordered sleep equivalent to smoking a pack of cigarettes?
• Why do some people sleep deeply and other people are more light sleepers?
• Sleep supplements and other natural remedies.
• Sleepy brain is a hungry brain.

AND MORE!

And of course, as always, we finish the interview portion of the show with a fun game of Would You Rather?

 

Be sure to stick around for the wrap up portion of the show where we talk briefly about: 

• different types of magnesium, which are best for sleeping?
• bed time rituals and practices + things to consider for better sleep.
• why your low carb diet may be affecting your sleep.

References:

• How to Stock a Healthy Keto Pantry
• More Resetful Sleep Bedtime Yoga and Boosted Sleepy Time Yoga
• 10 Minute Grounding Meditation 
• How to Take a Break from Coffee and Why You May Want to Consider It
• 14 day Caffeine-free Challenge

 Show Notes and References: http://www.tasty-yummies.com/betweenmeals06