In this episode, we’re exploring emotional eating—why we turn to food for comfort and how to break the cycle.

Emotional eating often happens in response to stress, boredom, anxiety, or other emotions. While this provides temporary relief, it doesn’t address the underlying emotions and can lead to feelings of frustration and guilt.

I’ll share practical strategies to help you:

• Identify whether you’re truly hungry or seeking emotional comfort
• Find non-food ways to cope with your emotions, like journaling or going for a walk
• Create a self-care routine to reduce stress and prevent emotional eating in the future

By understanding your triggers and taking small steps to meet your emotional needs in healthier ways, you’ll start to create a more positive relationship with food.

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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The holiday season can feel overwhelming, especially when it comes to food. In this episode, I’m sharing some simple strategies to help you enjoy the festivities without the stress or guilt around eating.

Together, we'll explore how to shift your mindset, set yourself up for success, and make decisions that leave you feeling good, not guilty. I'll also offer strategies for dealing with pressure from others or the temptation to overeat, so you can truly enjoy the festivities.

Tune in to learn how to make holiday eating stress-free and maintain a positive relationship with food throughout the season!

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 today’s episode, we’re exploring a refreshing approach to healthy eating that I like to call "crowding out." Instead of restricting certain foods, this method focuses on what you can add to your meals to feel more satisfied and reduce cravings naturally.

I’ll share how focusing on satisfying, nutritious foods can actually help you eat less of the foods you’re looking to cut back on, all without the stress of restriction.

If you’re looking for a way to make healthy changes that feel sustainable and enjoyable, give this method a try!

Tune in to learn how adding more nutritious options to your meals can naturally help you create a healthier relationship with food.

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 episode of the Two-Minute Wellness podcast, we’re taking a closer look at high-intensity exercise and whether it’s truly the right fit for your body and lifestyle.

I share my personal journey from doing intense workouts most days to embracing yoga and walking as my preferred activities. 

If you’ve been pushing yourself and your body with HIIT workouts or long runs, this episode offers a fresh perspective on how to listen to your body. We’ll discuss key questions to consider, such as whether you genuinely enjoy your workouts and how your stress levels might impact your fitness routine.

Join me as we explore the benefits of lowering the intensity of your workouts and discovering movement that aligns with your values and well-being!

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

In this episode of the Two-Minute Wellness podcast, we’re exploring the powerful link between body image and personal values.

I’ll share how I let go of judgment around my fluctuating weight and how that shift has helped me live more authentically. You’ll learn practical questions to ask yourself when you feel the urge to criticize your body, and how a few extra pounds might actually reflect a life well-lived.

This episode offers a fresh take on body image, encouraging self-compassion and reminding you that your worth is not defined by your weight. Tune in for a powerful reminder to live in alignment with your values!

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, I’m talking about something we’ve all experienced: those moments when our weight fluctuates, and self-judgment creeps in. I’ll share my own journey with weight changes and how I’ve learned to see them as a normal part of life, rather than something to criticize or feel bad about.

We’ll explore how weight changes don’t define us and how they can actually reflect the joyful, fulfilling moments in our lives. I’ll also share how you can start shifting your perspective on body weight changes, so they support your mental and emotional wellbeing, rather than hold you back. This small mindset shift can help you move past self-judgment and embrace more compassion and acceptance toward yourself.

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

Today, we’re diving into a topic that might just change how you think about food: calories!

We’ve been trained to believe that the number of calories is the most important thing when choosing what to eat. But that’s not really the case!

In this episode, I’m breaking down why calories don’t matter nearly as much as we’ve been told. We’ll talk about how the quality of your food is far more important than the numbers on a label, why calorie counts are often inaccurate, and how your body processes different foods in unique ways. Plus, I’ll share why your metabolism—and how many calories you burn—changes every day.

If you’re ready to stop stressing over numbers and start eating more mindfully, this one’s for you!

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, I’m diving into why restrictive diets and quick-fix weight loss methods like keto, intermittent fasting, or even "innocent" tracking plans like Weight Watchers aren’t the answer for sustainable weight loss. While the promise of fast results can be tempting, the way you lose weight is the way you’ll need to maintain it—and that's where most diets fall short.

Diets that focus on counting or restricting don’t teach us to trust our bodies. Instead, they rely on external rules. Ask yourself: would you want to maintain these habits for life? For most of us, the answer is no.

Lasting weight loss comes from learning to listen to your body, enjoying nourishing foods, and moving in ways that feel good—not from endless tracking or calorie burning.

Tune in to discover a more enjoyable way to reach and maintain your goals without obsessing over food or weight.

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, I’m doing something a little different—I’m guiding you through a super short, two-minute seated meditation to calm your breath, quiet your mind, and bring you back to the present moment.

If you find it challenging to stay focused during meditation, just like I do, you'll definitely want to tune in. Along with the short guided meditation, I share some simple tips that have been game changers for me and my meditation practice, and I think you'll find them helpful, too.

If you’re ready, find a comfortable seat, close your eyes, and let’s drop in together. If not, save this episode to come back to when you have a few moments to be fully present.

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, 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!

****

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