Wellness Unfiltered-Postpartum Edition

Rachel Dragicevic is a St. Judes Hero, marathon runner, healthy vegan, caring mother and the Senior Regional Development Director for St. Jude Children’s Research Hospital. 

Facts About St. Jude Children’s Research Hospital 

• Because of the research St. Jude Children's Research Hospital has done the cancer survival rate has shifted from 20% in 1962 to over 80% today! 
• Treatment at St. Judes is Free! 
• It is the leading hospital in research 

Rachel has dedicated her life to helping others. She is respected by many and influences others to give back all while encouraging people to be healthy along the way. 

In this episode, she shares with us why she started running and how her passion turned into a career. Rachel also explains why she shifted from eating fast food to eating whole nutrient dense vegan foods. She goes on to tell us how being more conscious and educated about her eating improved her health and why she encourages her daughter, Thea, to eat a wide variety of healthy plants, seeds and nuts. 

About Rachel [1:25]

Hero’s Program- Charity Running Program for St. Judes [2:30]

Rachel shares how she got interested in marathon running [3:15]

Katy Ravensburg [4:00]

How Rachel’s hobby turned into a career [5:15]

Fundraising [5:50]

About St. Judes [7:30]

The Dudes have raised over 1 million dollars! [11:00]

Different ways to raise money [15:00]

Non-monetary donations [15:45]

Rachels marathons training prep [16:55]

Hal Higdon for marathon training programs [18:40]

Fleet Feet St. Louis [19:25]

Rachel’s diet shift [21:00]

Transition from eating boxed mac and cheese to healthy vegan eating 

Acid reflux [22:45]

Rachel’s body adjustments from diet [23:22]

What a day of healthy vegan eating looks like [25:05]

Feasting At Home [27:05]

How to eat healthy as a vegan [27:50

Minimalist Baker [28:20]

Pregnancy [29:15]

Foods high in protein that aren’t from animals [30:40]

Tofu [32:10]

Rachel’s daughter, Thea and her diet [33:30]

Making eating healthy fun for kids [36:00]

Follow Rachel: @racheldragicevic 

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

In this episode, we continue to discuss our personal struggles with injuries and how to prevent and overcome them. Specific healing methods we suggest are:

R.I.C.E.

Supplementation

Anti-inflammatory Diet

Physical Therapy

Chiropractic Care

Acupuncture

We also dive deep into Dr. John Sarno and Nicole Sachs on T.M.S. (Tension Myositis Syndrome). What is T.M.S.? T.M.S. results from mild oxygen deprivation signaled by the autonomic nervous system, resulting in muscle tension and pain somewhere in your body. Through their work, people have been able to cure themselves of chronic pain. 

Acupuncture and Infrared [4:03]

R.I.C.E. [4:54]

Medical Medium [5:28]

Benefits of celery [6:02]

Supplementation during injuries [6:25}

Nicole Sachs 14:35]

Chakra system [17:24]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Injuries can happen for multiple reasons; some of these include:

Muscle Imbalance

Overtraining or Being Underactive

Faulty movement patterns

Muscle Tightness & Flexibility Issues

Not Warming up Properly

Accidents

Sometimes it's something random like tripping on the stairs or turning the wrong way. However, injuries can make you feel like you've taken ten setbacks and can be hard to work through every day. In this episode, we discuss different ways to overcome and recover from injuries mentally and physically.

How do people get injured [1:30]

Structural balance assessment [3:30]

Priming a muscle group [4:30]

Handling setbacks [9:35]

Adaptations of weight lifting versus cardio

Kirkwood Highschool

Poliquin Rest and Recovery course

Hunger is your body's cue that it needs more food. However, if you’re finding yourself feeling hungry all the time, then you may want to ask yourself “why?”

There are several possible explanations that may be causing you to feel like you need to eat all the time. Eating too little, not eating enough satiating foods, irregular blood sugar and dehydration, just to name a few, can be contributing to your hunger pains. In this episode, we discuss ways to assess the root cause of your continuous hunger along with resolutions to prevent constant hunger from occurring.

“Hangry” symptoms [1:30]

Snacks [2:15]

Reason’s you may be hungry all the time [5:50]

Questions to ask yourself about your meal [6:45]

Sufficient protein intake [7:55]

Blood sugar regulation [9:35]

Sleep regulates your hunger hormone- Ghrelin [10:12]

Stress management [12:45]

Lack of fiber [12:40]

Overtraining and/or undereating [15:20]

Water intake [16:12]

Ultima Replenisher Electrolyte supplement  [17:20]

Goal setting [17:50]

Eating while distracted [18:45]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Vitamins are needed for energy production, immune function, blood clotting and other functions while minerals benefit growth, bone health, fluid balance and other processes. 

In this episode, we talk about why it’s important that our diet should include proper amounts of vitamins and minerals and explain how mineral and vitamin insufficiency can be the cause of certain ailments. You’ll also hear about what foods help us get adequate amounts of micronutrients and how, why & when to supplement with specific ones.

Podcast started two years ago  [1:35]

Emily fills us in on how her pregnancies going [2:12]

Desserts and ice cream [4:30]

Kind Bar ice cream [5:25]

Britt’s Bakehouse in Kirkwood [5:45]

Emily’s progress with pain [7:25]

Acupuncture [8:30]

Nicole Sachs Healing Course - The Cure For Chronic Pain [10:50]

Reopening of Empire Fitness Academy [12:30]

What are vitamins and the different types [14:40]

Phases of detox [15:40]

Types of Vitamin B [17:10]

Minerals [18:45] 

Magnesium [19:30]

Zinc (20:15)

Iodine [21:30]

Iron [21:45]

Vitamins & Minerals - Miracle Food for Good Health Book[22:50]

Food is health [25:45]

Vitamin D [26:10]

According to the Centers for Disease Control and Prevention (CDC), childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. 

This is an alarming statistic which is why we felt like we had to discuss solutions. We feel that children should receive a good foundation. The choices we make regarding our child’s health will affect them throughout their life. 

In this episode we cover nursing, ways to get kids excited about healthy eating, preventing insecurities around food and more. As a new parent, (Kelley) and a soon to-be-mother (Emily), we believe that nutrition and physical activity set the stage for a lifetime of health. With a fun approach we hope to educate both kids and parents on the importance of good nutrition. 

Emily enters her 2nd trimester of pregnancy [1:22]

Kelley introduces Nolan to food [2:45]

Stretch n Grow [4:45]

Kelley talks about breastfeeding [5:50]

Introducing baby foods and their ques [7:15]

Why Kelley chooses to breastfeed [8:20]

Elvie Breast Pump [11:50]

Emily talks about her experience with working with families and their children [13:20]

Sugar [14:05]

Emily gives helpful tips to get your kids to eat healthy [15:55]

Family-style eating [18:10]

Preventing insecurities around food [18:45]

Let kids make the decision [19:50]

Child obesity stats [20:23]

Breastfeeding benefits [21:25]

Making your plate colorful and using the alphabet to educate about food [23:10]

Children are sponges [23:30]

Solid Starts on Instagram [24:40]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Albert Einstein once said “The definition of insanity is doing the same thing over and over again, and expecting different results.” 

In this two part episode, we discuss the minimum effective dose for change with Janine and Scott. We also discuss how to identify your specific goals and dig deep to identify what has been holding you back from achieving these goals. 

 Minimum effective dose [2:20]

Goal clarification [6:53]

Finding the root cause for your behaviors [9:19]

Evolved Personal Training [13:08]

Healthy Behavior Institute [14:36]

RedeFit book [17:10]

Follow us on IG: @wellness.unfiltered

Follow Dr. Janine Stichter: @drjaninestichter

Follow Scott Schutte: @Scott.schutte

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

Do you ever feel like you have a hard time sticking to a specific healthy habit? We are here to tell you that it's not discipline or willpower you are lacking. It's much more! This is why we are so excited to have Scott and Janine on our Podcast. These two have a "root cause" approach. We think you will learn so much from this two-part episode. About our guests:

Scott is a published author, business owner, and fitness and nutrition professional. Scott has worked with fitness and nutrition experts from Australia, the U.K., and all across the U.S. to learn the truth about holistic fitness, nutrition supplementation, and how the body is affected by food. 

Personal Trainer 16+ Years

Gym Owner - 11+ Years

Co-Creator - The Differentiator

Author: Redefit: Fitness Redefined

Dr. Janine Stichter is a behaviorist and educator. She has created an educational platform that will help trainers understand their clients and get them to make significant changes in their lives. 

Behaviorist / Consultant- 20+ Years

Researcher/Educator 20+ Years

Co-Creator - The Healthy Behavior Institute 

Author: Redefit: Fitness Redefine

Who are Scott and Janine [:52]

Behavior Coaching [1:45]

Creating Healthy Behaviors [3:25]

Working with clients [8:52]

The habit loop [11:36]

Habit stacking [14:02]

Decision fatigue [21:00]

Follow us on IG: @wellness.unfiltered

Follow Scott: @Scott.schutte

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

When it comes to your cycle, we want to be your guide in navigating through it. In this episode, we discuss the different phases of your cycle, nutrition throughout, and the best activity for your specific phases. 

It takes time to get in tune with your body, but it’s always telling you what it needs in subtle ways. If you can get your nutrition, supplementation, and activity in line with your biology, you will have a much healthier cycle, but not only that, but you will feel better as well.

Big Announcement [:41]

Regular Cycle [6:38]

Follicular Phase [8:00]

Luteal Phase [8:14]

Supplementation during period [11:30]

Proper activity during period [13:00]

Emily’s suggested fiber intake [14:37]

Kelley’s suggested fiber intake [16:12]

Adaptogens to use during cycle [17:02]

Dr. Jolene Brighten-Beyond the Pill [17:43]

Natural Cycles [18:49]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling

When it comes to hiring a coach, whether that be a strength, nutrition or health coach it's important to consider a few things. 

You may ask...

• What do you need from a coach?
• How to find an experienced coach?
• What certifications should a personal trainer or nutrition coach have?
• What method does this coach use to track progress? 
• Will our personalities work well together?
• Will I feel comfortable about having honest discussions with my coach regarding my goals?

These are just a few things to consider. Hiring a coach should be viewed as an investment. A good health coach should not only be experienced, knowledgeable but also care about your success. 

Who do you want to hire? [2:00]

Know who you’re hiring [3:00]

Assess coaches success with clients [4:33]

Tracking progress [5:00]

Personality matters [7:15]

Honesty [7:45]

How much experience does your coach have? [8:15]

Does your coach actually care if you succeed [12:35]

Specilizationg [13:22]

How to think about hiring a coach [13:38]

You get what you pay for [14:26]

Recommended certifications [17:00]

Metabolic Female and Hormones - Jade Teda  [18:15]

Clarifying your goal [18:25]

Follow us on IG: @wellness.unfiltered

Follow Kelley: @kelley_bugger

Follow Emily: @emilyzwilling