The Body Lab

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

In this episode, Ashley discusses the importance of gratitude in our lives and how to navigate the holiday season to feel great, stress-free.She covers:- Practical tools for practicing gratitude- Morning Pages- How to work with negative emotion- Mindful eating tools & practices- How to prevent bingeing- Evaluating what’s worth it- Navigating social situations- Game plan for the day-of holidaysThe Artist’s Way by Julia CameronEmotional Agility by Susan DavidThe law of diminishing returnsAshley wrote a blog post all about the holidays hereSign up for Ashley's weekly newsletter at www.ashleypardo.comFollow Ashley on Instagram @ashleykpardo

Today on Heart Food, Ashley is joined by her friend Chris Holt, personal trainer and CrossFit Threshold co-owner, for an honest conversation. Chris recognizes and prioritizes the importance of nutrition in his clients and in his own life. He is passionate about changing people's lives and mindsets through the power of movement and strength. We cover:- Chris's story and being told he'd never work out again- Why he prioritizes nutrition- Changing people's relationship with food- The power of discipline - Developing a strength mindset- How he incorporates the ethos of SealFit in his life- The prevalence of male body imageYou can find information about Chris's gym, CrossFit Threshold at:www.crossfitthreshold.comOn Instagram:@crossfitthresholdFind Chris at on Instagram at:@cdholtFind the shownotes for this episode at:www.ashleypardo.comFollow Ashley on social media:@ashleykpardoBe sure to subscribe, rate, and review Heart Food Podcast on iTunes!

In this episode, Ashley has a candid conversation with her best friend, Steph. Steph has had two kids in the past three years and openly shares about her struggles with postpartum body image and how she came back to feeling back at home in her body after kids. This episode contains gems that will resonate with all women.

We cover:

- Steph's food history

- Comparison & Self-acceptance

- Doing a Whole30 (life-changing)

- Postpartum body image

- Maintaining a healthy lifestyle with children

Be sure to subscribe to Heart Food Podcast and give us a five star rating & review!

www.ashleypardo.com

@ashleykpardo

In this episode, Ashley covers questions submitted by listeners:- How important is BMI?- How do I begin to move after being sedentary or dealing with health issues?- How do I balance my eating around others in a way that's aligned to what I need to do for myself?- What can I do when people give me their opinion about my body?www.ashleypardo.com@ashleykpardo

My mom, Loretta Pardo, joins me today for an honest and open conversation about our relationship and how it's grown & improved from the time I was a child. We delve into her own relationship with food & body and how parents can speak positively to their children about eating and moving to promote a healthy relationship with themselves.

Be sure to subscribe & leave us a rating & review!

www.ashleypardo.com

social - @ashleykpardo

In this solo episode, I give an intro to what you can expect from Heart Food Podcast and a quick background on myself.Be sure to subscribe and leave us a rating & review!www.ashleypardo.comsocial - @ashleykpardo