Samara is joined by healthy living blogger, Lindsay Livingston, from The Lean Green Bean, and they're chatting all about meal prep when you're living a busy life! Lindsay is a mom of 2 (soon to be 3!) and has some great tips for starting the process of meal prepping in order to make life easier throughout the week. 

In this episode, Samara and Lindsay discuss:

• Tips for getting started in meal prepping
• Lindsay's favorite kitchen appliances and dishes for meal prepping
• Advice for time management if you don't know how to make the time to meal prep 
• Lindsay's advice to women who want to be healthier but don't know where to start

About Lindsay Livingston:

Lindsay is a Registered Dietitian and mom of two from Columbus, OH. She is the author behind the healthy living blog, The Lean Green Bean, where she shares healthy recipes, nutrition tips, parenting advice and more. Her tips and recipes have been featured on media platforms including Buzzfeed, Greatist, Women's Health and Shape Magazine. She's passionate about showing people that healthy eating doesn't have to be complicated or expensive and is a huge proponent of teaching people how to add food prep to their weekly routine. She has two ebooks -The Ultimate Guide To Food Prep and How To Cook Dinner on the Fly, and she also does freelance recipe development and writing. In addition to blogging, she's also a full-time mom to her 3.5-year-old son and 19-month-old daughter who constantly keep her on the move. In her free time, she enjoys working out and reading mysteries.

Lindsay's Food Prep Resource: https://www.theleangreenbean.com/food-prep/

Website: www.theleangreenbean.com Facebook Page: www.facebook.com/theleangreenbean Instagram: theleangreenbean Twitter Handle: @leangrnbeanblog

Lindsay's E-Books: https://www.theleangreenbean.com/ebooks-and-free-resources/

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

You asked, we answered! On episode 23 of the podcast, Samara is joined by fellow RD pal Lindsey Janeiro from Nutrition to Fit to answer listener questions. In this episode, Samara and Lindsey answer the following questions:

1- "I recently got engaged and was looking for advice about how to prepare for my wedding. I know I probably shouldn't care about losing weight but I want to look and feel my best on my wedding day. Do you have any tips?"

2- "I work in a large, open office space where coworkers bring breakfast pastries, desserts and snacks on a daily basis. While I do help myself to certain things when I want them, often times I am not hungry or would rather not eat any of the items brought. My coworkers have started making comments to me about how I won't eat certain things and that "I'm too healthy". This situation has become annoying to me and I don't know how to handle it without coming across as food obsessive or orthorexic (which I'm not). What should I say to them to make their comments stop?"

3-  "I recently saw online where another dietitian said she did not look at nutrition labels and this surprised me. I see on Instagram that you look at labels all the time. Is this disordered eating behavior, and should we be looking at nutrition labels?"

4- "What advice do you have for balancing life and a healthy lifestyle?"

About Lindsey

Lindsey Janeiro, RDN, CLT is a dietitian passionate about food and nutrition made simple. Specializing in food allergies and sensitivities, Lindsey loves helping people find easy, delicious foods and advice that work with their individual needs and an enjoyable lifestyle. Lindsey operates an online nutrition coaching practice as well as a food and wellness blog, Nutrition to Fit

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Therapist Jessa Zimmerman joins the podcast today to discuss tips for improving your relationship. She and Samara discuss how to enrich your relationship with your partner, although many of Jessa's tips can be applied to all relationships in your life! 

In this episode, they discuss: 

• Why you should "play your own side of the court"
• The importance of saying no when needed
• How to process the situation and respond in times of conflict
• What being angry really means
• How being open is better than being vulnerable

About Jessa Zimmerman:

Jessa is a licensed sex therapist and couples' counselor. She specializes in helping couples who have a good relationship but who are avoiding sex because it's become stressful, negative, disappointing, or pressured. She educates, coaches, and supports people as they go through her 9-phase experiential process that allows them real world practice in changing their relationship and their sex life. She does this work through in person therapy in her office in Seattle, online therapy for Washington residents, her Better Sex podcast, and her soon-to-be published book, Sex Without Stress. 

Website: www.jessazimmerman.com

Facebook Page: https://www.facebook.com/seattlecouplescounselor/

Instagram: @jessakzimmerman

Twitter: https://twitter.com/JessaZimmerman

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Annie Goldsmith joins the podcast today to discuss what she has learned from being a private practice dietitian. 

In this episode, Samara and Annie discuss

• Weight and Health at Every Size
• Weight Stigma: what it is and how we can prevent it
• Tips about handling weight discussions at the doctor
• A great starting point for women who would like to live healthier lives
• How to evaluate your thoughts about nutrition and food to determine if they are balanced

About Annie Goldsmith

Annie Goldsmith, RD, LDN holds a bachelor's degree in Brain and Cognitive Sciences from the University of Rochester, and received her training in dietetics through Winthrop University. Since becoming a Registered Dietitian in 2013, she has had a variety of professional experiences that include clinical dietetics in a hospital setting, outpatient nutrition counseling, and eating disorders treatment at the partial hospitalization and intensive outpatient levels of care. She has experience and advanced training in treating a wide range of issues concerning the eating relationship, and is currently working towards becoming a Certified Eating Disorders Dietitian through the International Association of Eating Disorder Professionals. Annie is passionate about helping those she works with develop a peaceful and nourishing relationship with both food and body. Annie currently offers individual counseling though her private practice Second Breakfast Nutrition and group services and workshops through The Art of Intentional Eating.

Private Practice: www.secondbreakfastnutrition.com Mindfulness & Intuitive Eating Groups: www.artofintentionaleating.com

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

The Ketogenic Diet is all the rage right now. Samara breaks down the diet for you. In this episode, she answers the following questions:

• What is the ketogenic diet?
• How are carbs broken down in our body? How does this change when we don't have any to break down?
• Is ketosis harmful?
• What are the side effects of the ketogenic diet?
• What can we look for in studies about the ketogenic diet to determine if they are credible? 
• What are Samara's overall thoughts on the diet?

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

In this episode, Samara sits down with Rachel Tenny (literally!) to discuss the very important topic of emotional health. In this episode, Samara and Rachel discuss:

• The connection between mental and emotional health when it comes to overall well-being
• When to seek the health of a mental health professional
• How to tell find a therapist who is a good fit
• Stress and mental health
• Tips for dealing with stress
• How to set good examples for our sons and daughters to build positive body image
• Advice for anyone struggling with body image

About Rachel Tenny:

Rachel is a mental health therapist and artist, who combines her love of bright paintings and encourage words to encourage women to accept themselves and their bodies. She works with women who struggle with eating disorders and female entrepreneurs who want to prioritize their mental well-being. When she isn't working, you can find her traveling or spending time with her husband and their rescue pups. For more of her work, follow along at www.racheltenny.com or @rachel_tenny.

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G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Are you wondering why a financial health episode is popping up on a wellness podcast? Well, it's because finances can be a huge life stressor. Stress is such a huge part of health and wellness, so if you are stressing about money then hopefully this episode will help!

In this episode, Sam chats with her husband, Rich, who is a CPA. The talk about understanding money and finances. Here are some of the things they discuss:

• What it means to "live within your means"
• How to create a budget
• The basics of investing
• Understanding how taxes work (tax brackets, deductions, etc.)
• Whether it is smarter to rent or buy your home
• The different types of retirement accounts
• What helps and hurts your credit
• How to compare different components of a job offer besides just salary
• The difference between a health savings account and a flex spending account
• What we should consider in our 20s, 30s and 40s when it comes to retirement

Contact information for Samara @ G&G Nutrition Co.:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

According to the CDC, approximately 84 million Americans (more than 1 in 3) have prediabetes. Shockingly, 90% do not even know that they have it. In this episode, Samara chats with Jess DeGore from Dietitian Jess to discuss prediabetes and diabetes 101. 

In this episode, they talk about:

• What's happening in your body when you have prediabetes or diabetes
• Risk factors for developing these chronic diseases
• Nutrition recommendations and misconceptions about carbohydrates
• Exercise tips that are realistic
• Other lifestyle factors that can decrease blood sugars

Jess also shares some of her favorite resources if you're looking for more information.

About Jess:

Jess DeGore is a Registered Dietitian and Certified Health and Wellness Coach practicing in Pittsburgh, PA. She received her Bachelors of Science in Nutrition and Dietetics from Penn State and completed her Dietetic Internship at the University of Maryland. Jess works with all types of clients but specializes in diabetes, eating disorders, and sports nutrition. She practices and preaches an intuitive eating approach to help people improve their relationship with food and their bodies so they can show up for what matters most in their life.

Website: http://dietitianjess.com

Instagram: www.instagram.com/dietitianjess  

Twitter: www.twitter.com/dietitian_jess 

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G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

In this episode, Samara chats with Robyn Nohling from The Real Life RD about Health at Every Size. 

Samara and Robyn discuss:

• What Health at Every Size (HAES) means- hint, it doesn't mean that everyone is healthy at every size.
• How women can advocate for themselves to receive the best health care possible. 
• The specific areas of wellness that Robyn considers to be under the "health umbrella".
• Resources for women who are interested in learning more about health at every size and intuitive eating.
• How being extremely rigid with food choices and exercise can negative impact health.
• Advice for women with PCOS (polycystic ovarian syndrome).

Thanks, Robyn! 

Robyn is a non-diet Registered Dietitian, Registered Nurse and Board Certified Family Nurse Practitioner. In addition to her group private practice Real Life Women's Health, blog (The Real Life RD) and NP job, Robyn launched an online learning center in 2017 to both educate other practitioners and empower women to advocate for their own health and healing.

In both her RD and NP practice, Robyn works through the Intuitive Eating and Health At Every Size framework to help women heal from hormone and period problems and find peace with food and their bodies. When not working with patients or clients, she can be found exploring Boston with her husband, drinking a respectable amount of coffee, or oversharing on social media.

Website: www.thereallife-rd.com

Facebook Page: https://www.facebook.com/thereallifeRD/

Instagram Handle: https://www.instagram.com/thereallife_rd/

Twitter Handle: https://twitter.com/thereallife_RD

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G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Feeling overwhelmed with the picture-perfect meal prep images on social media? Episode 15 of the podcast is for you!

Chef dietitian Julie Harrington joins Samara to discuss easy ways you can create inexpensive meals at home and set yourself up for success with simple meal prep throughout the week.

Julie and Samara discuss:

• whether cooking at home is actually as expensive as people think
• simple things you do for "meal prep" that do not involve creating identical meals in little plastic containers
• Julie's favorite seasoning blends and her personal flank steak marinade recipe
• knife skills and how to pick out good knives
• a few inexpensive kitchen gadgets that are useful to everyone

About Julie Harrington:

Julie is the Registered Dietitian and Culinary Nutrition Chef behind her blog RDelicious Kitchen, based in New Jersey. Her passion is educating about nutrition through food! Her blog features nourishing recipes with creative culinary ideas to help everyone gain culinary confidence and cook a little more in their kitchens.Along with being a cookbook author, most recently, her recipes have been featured in SHAPE, Huffington Post, US News & World Report and Healthy Aperture. Along with running her own business, Julie is the Culinary Nutrition Program Coordinator of Living Plate, where she teaches cooking classes and involves culinary instruction with nutrition education. With previous experience as a supermarket RD, Julie partners with like-minded food brands and organizations on recipe development, food photography/videography, nutrition communications, and media work.

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco