Transform Your Nutrition Podcast

Two of the most common metrics used to evaluate the "success" or "progress" of someone on a journey to improve their health are the change in the scale and the number of inches/centimeters lost. However, these numbers don't tell you anything about what that person did to make these changes.

Did they cut out all the foods they really enjoy for a 3 month period and get there via sheer willpower? Did their exercise regimen interfere with family time? Did they skip eating dinner with the rest of the family because they weren't allowed to eat after 2:00 pm? Were they moody and irritable much of the time due to a very low calorie intake? Did they experience a drop in sex drive or lose their period? That doesn't sound like my idea of progress.

In this episode, we discuss what we believe to be some better ways to evaluate progress. True, life-altering, sustainable progress that ultimately leads to long-term maintenance and a lifetime of change.

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

An important principle of intuitive eating is discovering the satisfaction factor. This means that when we eat, we should find pleasure and satisfaction in not only the amount we eat but also the food choices we make.

In this episode we talk about how eating for pleasure and satisfaction is not only more enjoyable but may actually promote better overall health!

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

This episode is a bit different. We have teamed up to put together an exciting new group coaching program/community where we will be taking members on a journey through the process of getting off the diet rollercoaster, making peace with food, and becoming "intuitive eaters." Make sure to check out our new website at the link below and sign up for our newsletter so you can stay informed on the release date (very soon).

What is "intuitive eating" and how does it help people become healthy and confident? It's probably not what you think!

We decide to share the first session from our new program with you in this podcast episode! In it, we provide an overview of the 10 principles of intuitive eating and answer some frequently asked questions.

A video version of this first session (highly recommend this so you can make a connection with our smiling faces) is available here. You can also sign up for our newsletter as well:
CLICK HERE FOR VIDEO

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

In this episode, we discuss a great, short blog post written by Evelyn Tribole, MS, RD who is  co-authors of the book, "Intuitive Eating: A Revolutionary Anti-Diet Approach." You can find the post here:
https://www.intuitiveeating.org/intuitive-eaters-holiday-bill-of-rights/

In the intro, she writes, "What if peace on earth could begin at the dinner table? Imagine experiencing an inner peace, free from incessant worry about what to eat. It’s hard to enjoy the holidays when you are preoccupied with eating or worried about what to say to relatives who have an annual tradition of telling you what and how to eat."

Maybe someday, we'll have her on the podcast but until then, you can listen to us as we discuss the 7 important points made in this post.

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

What we think about our bodies and the bodies of others around us has a powerful impact on not only our emotional health but even our physical health. How? When we constantly evaluating our bodies and/or the bodies of others, we are more likely to try to change our bodies to try to measure up to some ideal standard dictated by society. This is not healthy. Attempting to shrink (or grow) our bodies to try to achieve an arbitrary shape or size almost always backfires.

In this episode, we discuss body image. We talk about the importance of the language we use when speaking about ourselves and others, and how it has a powerful impact on our children as well. It's not just what we say, but how we think as well. Our thoughts and attitudes drive our behavior and so it's important to work on this area as well.

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

At the time of this recording, the world is a year into the COVID-19 pandemic. Depending on where you're located in the world, you have likely experienced some form of voluntary or even mandatory lockdown whether that be limiting social gatherings, working from home, and/or schooling from home. As many places around the world have started to return to work and school outside the home, what a great time to talk about school and workday lunches!

In this episode, we talk about some general considerations when thinking about putting together a packed lunch for yourself and/or your children. What are some of those key factors to consider to make our lunches and snacks sustain us and energize us throughout the day?

Rebecca has also written a great blog post on this topic titled, "Creating Positive Attitudes to Food With Back to School Lunches: that you can find here:
https://transformationalnutrition.co.uk/post-pandemic-packed-lunch-ideas

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

Exercise is often seen as a tool for burning calories. While it does require energy as measured in kilocalories, there are so many other benefits! Diet culture has conditioned many of us to see exercise as a way to earn our food (especially "treats"), or to burn off food for a day/meal where we "cheated" or were "bad." This is extremely unfortunate because all movement brings tremendous benefits that have nothing to do with burning off food! Some of these include cardiovascular benefits, improved insulin sensitivity (i.e. better regulation of blood glucose), psychological/emotional benefits, appetite regulation, strength improvements, and the list goes on. In addition, most of these benefits come without any need for weight loss!

It's easy to minimize the impact of non-exercise type movement and physical activity but it too has a powerful impact on our health.

In this episode, we discuss formal exercise, non-exercise activity, and some different ways of thinking about all kinds of movement.

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

This episode was a special live broadcast on LinkedIn. You can join us every Monday for more live chats where you can ask questions and join the conversation. Make sure to follow us both on LinkedIn to get notified!

In this episode, we discuss the topic of binging, overeating, and splurging and what we mean by these terms. Binging is an often misused term when talking about eating a high volume of food. It's important to understand there is a significant difference between what we classify as a "binge" episode vs. simply overeating. While there may not be much difference physiologically, it's the emotional and psychological ramifications that are the greatest difference.

One of the important topics we spend some time discussing is the binge/restrict cycle. What is that? You'll need to listen to find out!

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

In this episode, we had an amazing and incredibly insightful conversation with a special guest, Morgan Watterson Skatz, RDN. Morgan focuses on helping families raise intuitive eaters. She wants (and believes that it is possible) for meal times/eating to be fun for all families, all people, and all ages! Her work is always under the Intuitive Eating umbrella. She also believes that everyone has the right to pursue health and the right to be respected, no matter their body size. 

We delved into diet culture, how it impacts how we eat, and the way we feed our children.

We spoke about how the scales can, and do, impact our mental health and how important it is to question our own behaviors if we are to help our children become competent eaters who trust their own bodies.

You can find her on Instagram: @morganskatzrdn
Or on the Internet: http://www.midatlanticnutrition.com/

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness

In this episode, we interview a special guest, Alex Hall of DNA Fat Loss. Alex is a fat loss coach who utilizes a number of techniques to get results from his clients addressing "4 pillars" that he believes are important:

1. Nutrition
2. Movement
3. Sleep
4. Stress

Join us for this discussion as we talk about a number of "big picture" areas that can make a significant impact on your health and fitness journey.

Alex is most active on LinkedIn and you can find him here:
Alex Hall - DNA Fat Loss Coach

Rebecca Heald, Transformational Nutrition
LinkedIn: https://www.linkedin.com/in/rebecca-heald-b9229b159/
Web: https://transformationalnutrition.co.uk/
Facebook: https://www.facebook.com/TransNutrition1/
IG: @transformationalnutrition1

Jeff Ash, Hope Drives Me Training & Nutrition
LinkedIn: https://www.linkedin.com/in/jeff-ash-7b004318a/
Web: https://hopedrivesme.com
Facebook: https://www.facebook.com/hopedrivesmenutrition
IG: @jeffashfitness