Solo pod today all about healthy snacking! This is something I often got questions about from clients when working as a dietitian. 

Questions I addressed: 

• How many snacks a day should I be eating? 
• What should snacks consist of?
• What are some examples of healthy snacks? 
• What can I snack on all day long without gaining weight? 
• Does snacking lead to weight gain? 
• AND SO MUCH MORE!

I hope you will find this short-ish episode helpful!!! LMK if you have any questions.

Resources // relevant affiliate links & codes: 

• Blog post I'm referencing: https://wellnessforthewin.com/dietitian-approved-healthy-snacks/
• While you're there, check out my blog for lots of healthy recipe ideas that actually taste good and are family-friendly! 
• Clean Simple Eats affiliate code WELLNESSFORTHEWIN to save on delicious protein powders -- shop here
• ALOHA plant-based protein bars -- code WELLNESSFORTHEWIN

Please share my podcast with a friend who might enjoy it! Thanks for listening, chat soon! XO 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

Today is a quick-ish solo episode!

I'm looking back on my 2024 ins & outs -- what to keep & what to ditch, plus my 2025 word of the year, what I'm looking forward to, and other reflections!

Plus 4 years of motherhood, and other randomness! ENJOY!

AFFILIATE LINKS: 

• Clean Simple Eats code: WELLNESSFORTHEWIN - shop here
• Expecting & Empowered workout app: code WELLNESSFORTHEWIN

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

Today is a solo episode! Per usual -- all over the place. Just answering a bunch of random Q&A I've gotten recently!

What I covered: 

• Big boy bed transition with Rhett -- how it started & how it's going 
• Holiday appetizer ideas -- (easy cinnamon rolls, apps, pumpkin crescent rolls) -- head to wellnessforthewin.com for recipes!  
• toddler discipline -- how we approach it 
• places that have larger adaptive outfits - target, gerber, H&M, onesie extenders for tall babies 
• freezer staples I always keep on hand + some easy meal ideas 
• red light mask -- @ameskiefer rec 
• random Costco favorites 
• Levi tooth update lol 
• What are my biggest insecurities? 
• How do I turn a sad day around? 
• When to buy BF/pumping bras -- do your boobs change sizes a lot?
• Favorite non-nursing bras 
• Corporate world vs. being a stay at home mom 

AFFILIATES/SPONSORS: 

• @expectingandempowered workout program - code WELLNESSFORTHEWIN to save on annual app subscription
• @primallypure -- code WELLNESSFORTHEWIN for 10% off
• @cleansimpleeats -- code WELLNESSFORTHEWIN for 10% off 

Please share the podcast on your IG stories or with a friend if you enjoy it! Thank you for listening and Merry Christmas! XO 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

This episode with the licensed therapists from The Counseling Co. is all about the "happiness trap" -- AKA, how our beliefs around happiness can get in the way of our expectations and also… the difference between fulfillment and happiness. Are YOU truly happy in your life? Does being content mean you've "settled"? 

This is a loaded topic that applies to all of us! I hope you find value in this conversation! 

What we discussed: 

• Happiness vs. fulfillment vs. contentment 
• Does being content mean you’re “settling” for less in life 
• How to stop striving for perfection / shifting expectations of what happiness “should” look like 
• Acceptance is a practice - not a destination 
• Tips if you’re struggling with comparison, especially on social media 
• Comparative suffering – “well, this isn’t a big deal, but…” “someone else is going through something harder…” 
• When reality doesn’t meet expectations in marriage   
• What about when you’re happy with your life BUT it feels overly full / busy / overwhelming 
• The power of saying NO and checking in with your values 
• Tips for moms struggling with their identity in motherhood
• How to find happiness when you’re navigating a new normal // major life change (i.e. having a medically complex child, becoming a caregiver for an aging parent, etc.) 

How to connect with The Counseling Co: 

• Find them on Instagram @thecounselingco
• Visit their website for services & resources: https://www.thecounselingco.com/

Affiliate Links/Sponsors: 

• Shop Clean Simple Eats Black Friday sale using my affiliate code WELLNESSFORTHEWIN -- shop here 
• Shop Harper Wilde Black Friday sale using my affiliate link here 
• Get 20% off the Expecting and Empowered mobile app (annual subscription) through the end of November 2024 with my affiliate code WELLNESSFORTHEWIN - sign up here 

Thank you for listening and happy Thanksgiving! 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

So excited to have my good friend, neighbor and PUBLISHED AUTHOR Bianca Miller on the pod today! This one is slightly chaotic -- enjoy ; )

What we covered:

• How and why she decided to step away from teaching & her career journey that led her to becoming a full-time author
• How long were you planning / writing Diving In (your debut novel) before it was officially published? 
• The first draft of a book vs. the finished product and the editing process
• What is her dream goal as an author 
• What does her writing process look like
• Little sneak peek into book 2: The Breath Between Us (coming soon!)
• Best piece of advice Bianca has ever received

PS: THERE IS CURSING. DON'T LISTEN WITH LITTLE EARS. WE'RE SORRY. 

ASK THE NEIGHBORS / ADVICE SEGMENT WITH SHAN + B!

• Advice for a teacher who wants to leave teaching
• New mom feeling like she is losing friends postpartum – lots of tips & advice for moms and women navigating friendships 
  • Shout out @kcmomsclub !!! for mom get togethers! 
• What is your guilty pleasure?
• Tell us about your friendship – Shanna + Bianca 
• Instagram vs. reality – mental health / thoughts 

CONNECT WITH BIANCA:

• Instagram: https://instagram.com/biancamillerwrites
• TikTok: https://www.tiktok.com/@authorbiancamiller

AFFILIATE LINKS/SPONSORS:

• Save on your annual app subscription of Expecting and Empowered (pregnancy and postpartum workouts) with affiliate code WELLNESSFORTHEWIN - buy here
• Save on Clean Simple Eats proteins / other products & OffBeat Butters with affiliate code WELLNESSFORTHEWIN -- shop here! 
• Shop my LTK page
• Shop my Amazon Storefront

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

I'm SO excited to have Kellie Bullard-Kelley BACK on the podcast today for part 2! She was on waaaaay back on episode 6 of the podcast, so today is a little life update several years later. 

We talk about life after losing her husband at age 26, dating and remarrying as a young widow, how she navigated her grief then and now, tips for dealing with grief or supporting loved ones through it, leaning on faith, and more. 

What we covered:

• How her new husband supports her through grief 
• Does it help your grief that Connor knew Alex? 
• How does Connor feel when she posts heartfelt things about Alex? 
• Do the kids call Connor “dad”? 
• Are you and Connor hoping to have kids in the future? 
• Did you feel guilt dating again after losing Alex? 
• Were family and friends supportive when you shared that you and Connor were dating? 
• How her faith played into her grief journey & carried her through it
• Did you ever turn away from God after losing Alex? 
• New / additional tips on how to support people going through grief 
• How relationships can change - for better or for worse - after grief 
• How to keep going after a great loss 
• How to talk to kids about grief + death + loss and strategies she used 
• Any special tributes or traditions for Alex moving forward? 
• How to continue taking care of YOUR health through things like fitness, etc. when you’re going through grief 
• What she’s looking forward to + what’s next for her family 

CONNECT WITH KELLIE: 

• Follow her on Instagram at @kelliebullard
• Purchase her book "Behind My Smile" here (affiliate link) 

Affiliate Links & Sponsors:

• Save on Primally Pure nontoxic beauty products with my affiliate code WELLNESSFORTHEWIN - shop here
• Save on your annual app subscription of Expecting and Empowered (pregnancy and postpartum workouts) with affiliate code WELLNESSFORTHEWIN - buy here
• Shop my LTK page
• Shop my Amazon Storefront

BOOKS KELLIE LOVES FOR KIDS ON GRIEF/LOSS:

• The Invisible String (favorite)
• God Gave Us Heaven (favorite)
• Goodbye to Goodbyes
• Heaven is for Real (kids version)
• The Memory Box
• Something Very Sad Happened

Thank you so much for listening & supporting the show. Please share in your IG stories & tag us so we can see -- appreciate you all! XO 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

Solo episode today! 

What I covered: 

• NAPA – Levi’s therapy intensive in Colorado – recap
  • Goals now that we’re home 

Random Q&A:

• Do we need to avoid gluten and dairy? 
• Basic tips for someone looking to start eating healthier 
• What I’m doing to lower my cholesterol 
• C-section scar – how has it healed almost 17 months postpartum? 
• Dream podcast guests I’d love to have on
• How do you take care of yourself as a (medical) mom? 
• Stroller wagon feedback / recommendations 
• Tips for going to the store with special needs / low tone kiddos who can’t sit up in a cart – helpful alternatives 

AFFILIATE LINKS MENTIONED: 

• Clean Simple Eats -- affiliate code WELLNESSFORTHEWIN for 10% off CSE proteins, other products and OffBeat Butters. Shop here
• Expecting and Empowered -- affiliate code WELLNESSFORTHEWIN to save on your annual app subscription for their pregnancy/postpartum/advanced pp workouts -- more info here
• Shop my LTK profile
• Shop my Amazon storefront

THANK YOU FOR YOUR SUPPORT! XOXO

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

In today’s episode, I sat down with therapists Kelsey & Tara from the Counseling Co. (women’s mental health practice located in the Kansas City area) to take a deep dive into the therapy process.

What you can expect in this episode: 

• How to find a therapist that is right for you 
• Different types of therapy: talk therapy vs. EMDR, etc. 
• What does a therapy session look like? How do you get started, how does it end, etc. 
• Do you usually get action steps to work on after sessions? 
• How often should you go to therapy?
• Who could benefit from therapy? Do you need to be working through “trauma” or specific issues, or can you go for general mental health / maintenance? 
• Virtual vs. in-person therapy: pros & cons
• Does insurance usually cover therapy?
• And more! 

HOW TO CONNECT WITH THE COUNSELING CO. 

• Follow them on Instagram at: @thecounselingco
• Inquire about services & stay up-to-date on events, etc.: https://www.thecounselingco.com/ 

PAST EPISODES WITH THE COUNSELING CO: 

• Setting Boundaries -- listen here 
• Postpartum Mental Health -- listen here 

AFFILIATE LINKS / RESOURCES MENTIONED:

• Clean Simple Eats protein powder, OffBeat Butters & more -- use affiliate code WELLNESSFORTHEWIN for 10% off
• Primally Pure -- nontoxic beauty products -- use affiliate code WELLNESSFORTHEWIN to save 
• Shop my Amazon storefront here
• Shop my LTK here 
• Psychology Today – find a therapist 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

Today is a solo episode! What you can expect when you listen: 

• Sharing some thoughts on health and wellness goals & habits – why motivation isn’t enough & what you need instead 
• We’ll talk about the WHY behind your food + exercise choices, and other things that impact your overall wellness
• Discuss short-term and long-term benefits of movement + healthy eating 
• One of my personal health goals I’m currently focusing on 
• Can intuitive eating + working on improving lab results coexist? 

Affiliate Links:

• Use my affiliate code WELLNESSFORTHEWIN to save on the Expecting and Empowered workout app: click here to learn more 
• Use my affiliate code WELLNESSFORTHEWIN to save on Clean Simple Eats protein powders, greens, hydration / energy drinks, OffBeat Butters and more! My favorites are the Simply Vanilla and Snickerdoodle and Chocolate Brownie Protein. Fav nut butters are Sweet Classic PB, Cinnamon Roll, Salted Caramel and Aloha! Click here to SHOP 

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!

This solo episode includes lots of random Q&A that you guys submitted on IG! I'm addressing some things like:

• Motherhood -- my favorite parts 
• Do I get hateful comments or DMs on IG? 
• Has honesty about the challenges of motherhood on IG gone too far? 
• C-section recovery 
• Navigating grief after a miscarriage -- tips 
• Easy meal inspiration 
• Can intuitive eating and weight loss go together? 
• Recent purchases I'm loving
• And more! 

I hope you enjoy this episode! If you do, please share the pod with a friend who might love it, too! XO

LINKS: 

• Amazon Affiliate Page: amazon.com/shop/wellnessforthewin
• Rotating Car Seat: https://amzn.to/3RHsQWD
• Ethan's new toothbrush: https://amzn.to/4cfswXt
• Amazon cowboy boots (update: SO cute! True to size!): https://amzn.to/4cz7ti7

EXPECTING AND EMPOWERED PREGNANCY & PP WORKOUTS: use my affiliate code WELLNESSFORTHEWIN to save on your annual app subscription!

RECIPES:

• Chicken bacon ranch pasta dish: https://jordosworld.com/chicken-bacon-ranch-casserole/
• Taco ring recipe: https://www.everydaysouthwest.com/taco-ring-recipe-with-crescent-rolls-with-crescent-rolls/

• Follow me on IG at @wellnessforthewin and @wellnessforthewinpod
• Check out my blog for healthy recipes & wellness tips!

JOIN MY EMAIL LIST HERE!

Please be sure to rate, review and subscribe to the podcast!