Well & Worthy Life | A Podcast for Midlife Women

Melanie Robertson is my guest today and she shares with us her lessons from a plant based diet. Melanie had a journey leading up to deciding to try a plant-based diet, and she's tried other diets as well. She'll be diving into what trying each of these different diets was like for her.

Melanie didn't think of this choice to go plant-based as a decision, but rather a situation that just sort of evolved. When she got into her 40s, she started being more conscious of her sugar intake. This was the beginning of her journey into trying different diets, and she chose Paleo as a starting point for reducing sugar.

When her husband came to her and wanted to do the keto diet, she decided to try it with him. They stuck to the keto diet, without cheating, for four years. At one point, Melanie looked around and noticed how many of her friends were plant-based, and she decided to try that next. Melanie really loves seeing how the body responds to different diets, and this is what has made her so willing to try something new.

Melanie dives into how she manages her plant-based diet and why she doesn't worry about getting in her protein. Preparing different foods for the week like quinoa or sweet potato would also help her throughout the day and week. One thing she noticed is the more vegetables she consumed, the more she craved them.

While she learned many lessons from a plant-based diet, she also missed seafood. She has not returned to red meat. She's narrowed her diet down to what works for her, which resembles a Mediterranean-style diet. It's important to experiment with your diet so you can find your version of happy and what works for you.

Melanie's Instagram: https://www.instagram.com/melshealthymeals/

In this episode of Well & Worthy Life, we're joined by health coach Bridget Kilpatrick to talk about how to combat our inner critic. It's that voice in our heads that tells us why we can't do something or why we aren't good enough. Sometimes, we let that inner critic define us, and this keeps us from reaching our full potential.

As women, sometimes we can be so mean to ourselves. We often say things to ourselves that we would never say to our friends. If it's so damaging, why do we do it? You want to uncover the root cause of it, because that will give you direction on how to deal with it.

A major aspect of a healthy lifestyle is a healthy mindset. This negative critic controls our creativity and our thought process, and actually keeps us from moving forward. It truly is damaging to our wellbeing. Don't hesitate to work with a professional (like a health coach) to help you with mindset and behavior change.

If you're experiencing a lot of self-doubt and limiting beliefs, try the HALT quiz. There may be a reason as to why you're feeling this way, so check in with yourself and see what you need to prioritize (like sleep or hunger). You can also try the "5 R's Process," which has a powerful way of bringing you back to a better mindset.

Get back to a place where you have self-confidence by remembering who you are. A big part of this is celebrating your accomplishments. Recognize what you have done that day, that week - even that year! Remember: your inner critic is not the truth.

Organic Health Fitness Website & To Download Handout: https://www.ohealthfitness.com/

Blog Post: https://www.ohealthfitness.com/innercritic

Organic Health Instagram: https://www.instagram.com/ohealthfitnessbhm/

My Balance Program: https://wellandworthylife.lpages.co/balance-waitlist/

Listen to this podcast: https://www.wellandworthylife.com/creating-the-life-you-desire-without-excuses-or-regret/

This episode is all about tips for feeling your best on vacation. Hopefully, with the weather getting warmer, you're planning a vacation soon. So many people who go on vacation struggle to keep up with their healthy lifestyle, but there are ways you can enjoy your vacation while still feeling your best. Implement these tips and, when you come back and get on the scale, you won't be overwhelmed or feel like you have to start all over again.

One thing you can do to prepare for your vacation is to bring food. You don't have to bring the whole refrigerator - just the snacks you enjoy at home. You can also plan meals in advance, whether you're eating out or staying in.

It's a great idea to pack wraps or sandwiches for the road. Boiled eggs and nuts are also great options. Having healthy choices around you helps you choose better options so you can feel good while you're on vacation and keep your energy levels up.

Even on vacation, it's important to keep moving every day. This doesn't have to be boring, because you can include things that are fun! You could go for a nice walk, take a bike ride, or use the workout facility available to you. If there's anything you should keep in mind on vacation, it's just to be intentional. Yes, you can have ice cream! Just be mindful of your choices.

Another thing to remember is just to let it go. Don't beat yourself up about gaining weight on vacation. Health and wellness is about living in the moment. What happens on vacation won't make or break your healthy lifestyle - it's more about what you do each and every day.

Well & Worthy Life Balance Program: https://wellandworthylife.lpages.co/balance/

Listen to this podcast: https://www.wellandworthylife.com/meal-planning-and-traveling-with-francie-kaufman-fairway-finds/

Today we are welcoming Jennifer Mackey Mary of Everyday Style. She has been running The Everyday Style School for 9 years, and she also created The Everyday Style School Podcast. Instead of focusing on having a large wardrobe, she helps her clients achieve a smaller wardrobe filled with wearable pieces that are authentic to their style. We also talked about leaning into your style in mid-life.

The key component of Jennifer's business is capsule wardrobes. She emphasizes that capsule wardrobes don't have to be utilitarian. You can add in pieces that are bright, happy, and patterned. Clothes should bring you joy, and they should be fun.

When it comes to dressing for a certain age, Jennifer doesn't believe in rules of what you should or shouldn't wear over 40. Mid-life should be the most fun time to lean into your style. Why? Because you no longer need to care what people think. Jennifer emphasizes shopping in the stores you love and buying what works for your personal style.

Jennifer offers a course for finding out what your signature style is. She describes her own style as fun, current, and polished. These words and their meanings are flexible. She recommends focusing on how you want to look in a way that allows you to focus on different occasions.

Defining your style helps you stay away from buying clothes that are aspirational, and instead buy the clothes that you will actually wear. When you feel comfortable with your own style, you feel comfortable in your own skin. Always keep in mind that there's also nothing wrong with your style changing, so long as what you wear feels authentic to you.

Jennifer's Instagram: https://www.instagram.com/everydaystylewithjen/

Jennifer's Website: https://youreverydaystyle.com/

Listen to this podcast: https://www.wellandworthylife.com/talking-all-things-fashion-food-and-lifestyle/

Clara of The Home Organized joins us in this episode to talk about simple and intentional home organizing. Even though it takes time and effort, doing away with clutter does make you feel good. Clara started The Home Organized 3 years ago after getting some encouragement from a friend. It is a boutique organizing firm that aims to bring joy, efficiency, and style to people's homes.

Clara focuses on two things in her work: simplicity and intention. Her team takes a personalized approach to each client and helps them create systems that work best for them. It's important that the home looks beautiful, but also that it's easy to maintain.

A lot of people have emotional attachments to items, and this can make it difficult to declutter. Clara discusses why so many people experience this and shares what her own home experience was like growing up. We hear about how advertising and marketing do play a role in tempting us to buy more than we need.

Clara stands by her belief that we can live with a lot less than we think we can, and shares her strategies for buying more mindfully. Some people practice a "one in and one out" rule, and this can help keep the accumulation of items under control.

It can be difficult to let someone into your home and help you get organized because the process can leave you feeling vulnerable. Clara emphasizes her non-judgmental approach. Her team has pretty much seen it all, and their only goal is to help. They love helping the client reach a peaceful state in their mind and in their home.

Clara's Instagram: www.instagram.com/thehomeorganized_

Clara's Website: https://www.thehomeorganized.com/

Read this blog post: https://www.wellandworthylife.com/reorganizing-my-kitchen/

Today on this episode we are talking about essential oils for health with Sherri Vreeman. Sherri understands the importance of exercising, eating well, and making healthy choices, and essential oils play a very significant role in her healthy lifestyle. The more she learned about essential oils, the more she felt that incorporating them into her life was a no-brainer.

Sherri was introduced to essential oils by her son-in-law, Dr. Josh Axe. Her passion grew, and now she educates others about essential oils. There is no miracle essential oil, she can guarantee you will have a favorite and Sherri's is peppermint.

One thing essential oils have really helped her with is nausea, which she has often struggled with. Sherri walks us through the different ways you can use oils, and how some oils are better used one way over another. In any case, she recommends ensuring the oils you buy are pure.

With some oils, it's important to use a carrier oil. You may also want to use a carrier oil when using essential oils with infants, the elderly, or anyone who is especially sensitive. Sherri emphasizes the importance of having a knowledge base around using essential oils and notes that she does offer continuing education classes.

Sherri supports her family with essential oils whenever possible. While some medications can harm the immune system via the gut, essential oils are easy and gentle on the body. Plus, when considering the cost and value, they really are an affordable option too. There is so much to learn about essential oils, and Sherri is looking forward to being on the podcast again in the future to share even more about using essential oils for health.

Sherri's Instagram: http://instagram.com/sherri_vreeman

Order essential oils here: http://my.doterra.com/wellandworthylife

Read this blog post about detoxifying your home: https://www.wellandworthylife.com/detoxifying-your-home-with-bridget-kilpatrick/

On today’s episode we’re joined by Kassie Dewitt, an occupational therapist who specializes in pelvic floor rehabilitation. She treats a variety of pelvic floor dysfunctions including incontinence, pelvic pain, pelvic organ prolapse, and more. She empowers women with the knowledge necessary to protect the functionality of their pelvic floor. She’s also a wife and mother to two beautiful children.

Kassie shares how she came to become an occupational therapist and why she decided to specialize in pelvic floor rehabilitation. One part of her work she loves is having students come in and see what she does. She also enjoys bringing awareness to the good that pelvic floor rehabilitation can do.

To truly understand what pelvic floor rehabilitation can do, it’s important to know what the pelvic floor is and how it works. Kassie dives into all the details and shares the process of assessment her clients go through when they first start seeing her. Kassie’s overall goal with her clients is to ensure range of motion, coordination, and strength through the pelvic floor.

Pelvic floor health isn’t commonly discussed openly, so it can be difficult to know what’s normal. For example, when it comes to frequency of urination, what is considered to be typical for one person may vary to another. Kassie says that urinating 5-7 times in a 24-hour period and getting up no more than once while you are sleeping is considered normal.

Kassie shares some tips on how we can keep our sexual organs healthy, from using toxin-free feminine products to the best types of lubricants you can use. These might be things that most women don’t think about, but they can have an impact over time. When it comes to all things pelvic floor health, Kassie emphasizes advocating for yourself and prioritizing your quality of life.

Kassie’s Instagram: https://www.instagram.com/mrsdewitt22

Today we’re joined by Dr. Marian St. Petery, a functional medicine doctor who began her private practice in Birmingham in 2003. She expanded her training with the Institute for Functional Medicine by becoming a board certified IFMCP and was the first in the state of Alabama with this title. We talk all about functional medicine and the importance of food. She personally realized the importance of food when she was given a cancer diagnosis.

We discuss what functional medicine is. Her goal is always for patients to get better and reduce the need for them to continue coming back for further care. There are so many aspects of life that make up who we are: what we eat, our lifestyle, and even the way in which we were born. These are the kinds of things that Dr. St Petery explores with her patients.

Dr. St Petery shares the typical experiences of her patients, including the labs that she generally runs on them. She also goes through the top vitamin supplements she takes not only herself, but also recommends for her patients. When it comes to supplements, Dr. St. Petery recommends buying organic supplements whenever possible.

Deanna asks Dr. St. Petery what she recommends to her patients regarding weight gain. In some cases, Dr. St. Petery will recommend a book. In other cases, she will help them with adrenal fatigue or thyroid issues to combat the underlying cause. There is a mind-body component to weight loss that often gets ignored, and weight gain can be a result of unresolved issues.

Functional Medicine of Alabama Website: https://www.functionalmedicineofalabama.com/

15% off of supplements online: Access password: FMOA20 Coupon code: wellandworthy21

The Institute for Functional Medicine: https://www.ifm.org

Listen to this podcast to learn about CSA: https://www.wellandworthylife.com/from-the-spa-to-the-farm/

Our guest on today’s episode is Jenn Kautsch of Sober Sis, a community that is all about sober-minded sisterhood. On their fourth podcast together they discuss alcohol and weight loss.

One of the most commonly asked questions Jenn gets is “why am I not losing weight when I take a break from alcohol?” When you set alcohol aside, your sugar cravings do not diminish right away. When Jenn was newly alcohol free, she enjoyed each bite of food, including her dessert, quite often replacing one sugar with another.

Jenn and Deanna discuss how they actually didn’t lose weight when quitting alcohol, and it was probably because the calories were simply being replaced. As hormones shift with age, it becomes more difficult to lose weight. That said, there are many things that improve when you stop drinking including your energy, sleep, and motivation.

If weight loss is your goal, you should focus on sustainable and attainable changes for success. Sobriety is not about willpower, determination, or performance. It’s actually about the curiosity behind it and the journey that curiosity takes you on. Jenn shares a bit about her own journey and some of the motivations behind why she decided to live sober.

Hitting the reset button on your drinking may not mean you lose weight right away. However, it does lead to a more sustainable and healthy lifestyle. That glass of wine isn’t what’s helping you destress or exhale, but rather the act of taking a moment to yourself. You can have the same experience with sparkling water or tea. It’s good to keep in mind that being sober curious is not about what you’re losing, it’s about what you gain.

Sober Sis Website: https://www.sobersis.com

Sober Sis Instagram: https://www.instagram.com/sobersis/

My Other Sober Sis Podcasts:https://www.wellandworthylife.com/can-you-drink-in-moderation/

https://www.wellandworthylife.com/the-health-benefits-of-going-alcohol-free/

https://www.wellandworthylife.com/lets-talk-about-our-relationship-with-alcohol-with-jenn-the-sober-sis/

Today we’re joined by Meredith Mann of The Peachie Spoon. In addition to beign a CPT, she is a holistic nutrition and wellness consultant who helps women find food freedom. Today’s discussion revolves around the importance of blood sugar stabilization. Meredith shares her own experience with hypoglycemia and the tools she uses to attain balance with her blood sugar.

Meredith takes us through what blood sugar is, how it works, and what role insulin plays. When it comes to monitoring blood sugar, you want to aim for small spikes and dips. For Meredith, there is always a place for bread and for dessert, but there is also an opportunity to eat them in a healthier way. 

Having a history with anorexia, Meredith explains how it led to her now struggling with hypoglycemia or low blood sugar. She has been temporarily using a glucose monitor and an app to help her manage this. Through this experience, she learned even more about what foods profoundly influence blood sugar, as well as what exercises have this type of effect too.

Right now, there is a trend towards low-carb diets, but this isn’t really the answer. Carbohydrate-heavy foods like potatoes are nutritious and also full of fiber. It’s a whole food - a real food - and should be part of a balanced diet. As long as your carbohydrates are from a whole food source, there are probably a lot of benefits too.

A lot of Meredith’s clients are moms, and they struggle with the after-school slump. When you’re feeling hungry and stressed, it’s easy to overeat. Being mindful can help you stay on track. Sometimes we eat when what we really want is comfort.

The Peachie Spoon Website: https://www.thepeachiespoon.com/

The Peachie Spoon Instagram: http://instagram.com/thepeachiespoon

My other podcast with Meredith: https://www.wellandworthylife.com/why-the-all-or-nothing-approach-to-diets-doesnt-work/