Episode 38: Intermittent Fasting with a History of an Eating Disorder and/or Disordered Eating

  1. Introduction (00:00)
  2. What is intermittent fasting? (8:40)
  3. What are the benefits of intermittent fasting? (13:00)
  4. What are the cons for women? (17:30)
  5. A conversation about intermittent fasting and history of disordered eating (23:00)
  6. Our personal experiences with intermittent fasting (32:55)

Episode 37: Q&A, Essential Oils, Finding Quality Meats, Soy & Acne, Colon Cleanses, Re-introducing Exercise after Recovery, and Becoming Integrative RDs

  1. Introduction: how Meg & Victoria are choosing to structure and realign our business in year 2
  2. Essential oils: what they are, how to use them, the best ones to buy (10:40)
  3. Finding/buying organic, grass fed meats (16:09)
  4. Soy and acne (22:46)
  5. Our Number 1 tip for improving gut motility and constipation (30:10)
  6. Do colon cleanses detox your gut? (34:35)
  7. Hypothalamic amenorrhea and introducing exercise again (39:29)
  8. The benefits of becoming a dietitian and how you can become an integrative RD (46:35)
  9. Tips for living with people who are immersed in diet culture (52:45)

Links:

Episode 36: Optimism, Bringing Positive Light into Dark Spaces, and Fostering Environmentally Mindfully Actions

We had our dear friend and global health dietitian, Meg Faletra on the show again today! We discussed the power of optimism in order to empower and motivate- especially in spaces like sustainability, body positivity, and intuitive eating. We discussed how to embrace and practice slow living in a world that praises “the hustle”.  Meg also empowers us by talking about the implications of mass plastic consumption and practical ways to reduce our need for convenience. Meg also shares with us her newest project, The Well Library, which is an incredible resource for all things sustainability, integrative nutrition, hormonal regulation and more.

Links:

Connect with meg:

Episode 35: FODMAPS - the low FODMAP diet, SIBO, and IBS  

In this episode we talk all things FODMAPS! This group of food has a lot of mystery and nuance about it. People have questions- we give answers. We discuss: what the low FODMAP diet is, who can benefit from it, how should it be implemented, etc. We also discuss our stance on the low FODMAP diet and how we use it in our practice.    

Episode 34: Episode 34: Recovery, Wellness Without Obsession & Slow Living with Georgie Morley

Topics:

In today’s podcast we chat with the amazing and inspiring, Georgie Morley. Georgie is someone that many people look up to and adore because she truly embodies and preaches wellness without obsession. Her wellness philosophy is founded in body positivity and self love. She has an inspiring and powerful story of eating disorder to intuitive eater. We dive into her story, the insight she has on recovery and how she got to where she is today. We also talk about blogging, entrepreneurship, slow living and everything in between. There are so many nuggets of wisdom in this podcast and we hope you enjoy!

Episode 33: Hormonal Acne

Topics:

  1. PSA: It’s okay to not have perfect skin!!!
  2. Other factors at play- it’s not just hormones.
  3. The hormones involved with hormonal acne: cortisol, androgens, estrogen, and progesterone.
  4. How the birth control pill can indeed be a treatment for hormonal acne.
  5. What to do about hormonal acne- hormone testing and topical treatments.
  6. Using food as medicine & specific nutrients for optimal skin health. 

Links: 

*Fermented Cod Liver Oil

*Vital Proteins Beef Liver Capsule

Episode 32: Sustainability and Food Culture with Megan Faletra, MS, MPH, RDN

Topics:

  • Meg’s story and how she got into the space of sustainability and global health. 
  • How sustainability awareness is empowering and applies to all of us.
  • How the current food system plays a role in chronic malnutrition and what we can do to make a positive impact. 
  • How we can take ownership of our food choices and make decisions that honor and support the people who grow our food.
  • The importance of consumer awareness when it comes to global trade.
  • The power of optimism.
  • The power of connecting more with our local food system.
  • How diet culture robs us of our food culture.
  • How cultivating our food culture makes us resilient to diet culture.
  • How local and seasonal correlates perfectly with intuitive and instinctual eating. 
  • Questions to ask yourself to make more conscious and sustainable food decisions.

Connect with Megan:

Episode 30: Intuitive eating and food prep

  1. Food prepping and meal planning without obsession
  2. Intuitive eating when you have a 9-5
  3. When the lunch you packed doesn’t sound appealing
  4. Honoring your cravings but also accepting that not every meal is going to be spot on 
  5. Grocery shopping for the week- to plan or not to plan?
  6. Staple items to keep on hand

Episode 29: What's the Deal with Candida? 

Topics:

  1. What is “candida”? 
  2. Why is “candida syndrome” so controversial? 
  3. The two extremist views on candida
  4. What can potentially cause “candida syndrome”? 
  5. What is seen in the literature about candida
  6. How to test for candida
  7. The candida diet and disordered eating
  8. Other treatment options for candida 

Episode 28: Binge eating recovery and wellness without obsession with Lex Daddio

It was such a joy to have Lex Daddio on the podcast today. Lex is such a breath of fresh air on this Instagram and social media world. She is honest, authentic, and humble. She is also tremendously relatable as she has had her own journey from disordered eating to a healthy relationship with food. She now offers tremendous insight in recovery and true wellness on her social media pages!  (And also some bomb-ass recipes and food inspo!) 

Topics: 

  1. Lex’s story and how she started her Instagram page
  2. The relationship between food restriction and binge eating
  3. The common transition from orthorexia to binge eating disorder
  4. Faith and it’s role in her recovery
  5. Lex’s experience in working with Nourishing Minds Nutrition
  6. Pregnancy and intuitive eating
  7. True wellness without obsession
  8. Connect with Alexis on Instagram

@restoring_radiance

Episode 27: How to Improve the Quality of Your Sleep

  1. Why sleep matters, the anabolic state
  2. Understanding your circadian rhythm and how this affects sleep
  3. How sunlight exposure effects sleep
  4. How blue light from technology effects sleep
  5. Ways to decrease exposure to blue light
  6. Benefits to sleeping in a dark, cold room
  7. How to be consistent and create a restful environment for sleep
  8. Why a nighttime routine can improve quality of sleep
  9. Eating enough at dinner and carbohydrates to improve sleep
  10. Food and exercise ideas to improve sleep
  11. Supplement ideas to improve quality of sleep

Links to include:

Episode 26: Meg’s Story of Transitioning out Veganism/Vegetarianism

Live date 1/26/18

Topics:

  1. The evolution in food convictions
  2. Living life with and without food labels
  3. Recovering from an eating disorder while following food convictions
  4. Sustainability while eating meat
  5. Building shame resilience and transitioning out of any “diet dogma”
  6. The benefit in removing “labels” during recovery 
  7. The web of life and how we can fit into it 

Links: 

  1. Link to career counseling

https://www.nourishingmindsnutrition.com/career-help/

Episode 25: Meditation and mindfulness with Kathryn Beck

Live date 1/19/18

Topics:

  1. Kathryn’s story: how she began meditating & what brought her to doing the work she does
  2. The benefits of meditation
  3. Meditation and how it ties into intuitive eating
  4. Other methods to becoming more in tune with our bodies
  5. Religion and meditation  
  6. How to get started with meditation 

Links: 

  1. Free guided mediations: https://www.youtube.com/bringingbalanceback

Episode 24: Vitamin K2! 

  1. A few words on the Time’s Up movement
  2. The difference between vitamin K1 and vitamin K2
  3. Food sources of vitamin K2
  4. The important roles of vitamin K2 in the body 

Links: 

  1. Green Pasture Blue Ice Royal Butter Oil / Fermented Cod Liver Oil Blend

Episode 23: New Year Intentions + How to resist diet culture

  1. Intentions vs. diet resolutions
  2. Our personal intentions 
  3. Work life balance 
  4. The evolution of dealing with diet culture 
  5. Diet culture in the new year and how to avoid it

Links:

Episode 22: All about….ehhhh…. US?! 

Topics:

  1. How Victoria and Meg met and started NMN
  2. How we met our husbands and how they proposed
  3. High school and college jobs and the road to private practice
  4. What timer period in history we would like to live in 
  5. Favorite alcoholic beverages
  6. Favorite current bloggers
  7. ….. and more…..  

Links: 

Episode 21: Q&A- Intentional weight loss post eating disorder, fullness cues, lactose intolerance, digestive issues with eating disorder recovery, amenorrhea, intuitive living critics and “cheat meals” during SIBO treatment.

Topics:

  1. When is it “safe” to try to loose weight in a non-obsessive way post eating disorder?  
  2. Being full verses “over eating” during recovery
  3. Learning how to be satisfied again.
  4. How to enjoy diary with a lactose intolerance.
  5. How to navigate digestive issues during recovery. Which do you address first- your relationship with food or the digestive issues?
  6. Negativity or pushback regarding your decision to live/eat intuitively from family members.
  7. Other possible reasons for amenorrhea. Perhaps the treatment is not as easy as “eat more and exercise less”.
  8. Does “going off track” during SIBO treatment cause a relapse?
  9.  

Links:

 

Intuitive living e-book: https://www.nourishingmindsnutrition.com/ebook/

 

Episode 20: Q&A- more on becoming integrative RDs, FODMAP diets, “paleo-fied” foods, knowing your body’s “set point”, emotional eating, full fat dairy, natural substitute for perfume, and binge eating 

Topics:

  1. Resources we used to become function and intuitive eating dietitians
  2. Clarification on our position on FODMAP dietsHow we utilize low FODMAPS in our practice
  3. Traditional vs paleo foods for digestion
  4. How to determine what your body’s “set point” weight is
  5. How to navigate emotional eating
  6. Benefits of full fat dairy
  7. Using essential oils to smell good
  8. Tips to stop binge eating eating

Links:

Episode 19: Q&A on Hypothalamic Amenorrhea, the copper IUD, the Mirena IUD, PCOS, skin issues and SIBO,and becoming integrative RDs

Topics:

  1. hypothalamic amenorrhea, exercise and getting your period back
  2. pros and cons of the IUD/IUS
  3. common misconceptions about PCOS 
  4. how we became functional dietitians with a private practice 

Episode 18: Q&A on navigating the holidays: curious relatives, food intolerances, and navigating the holiday food scene

Topics:

  1. How to navigate the holiday food scene and how decide what foods you truly love.
  2. How to handle questions and comments from curious relatives. How to dismiss and fight against diet culture in the family.
  3. How to navigate gluten and other food intolerances during the holiday season.

Episode 17: How to Live Intuitively: The 6 Pillars of Wellness 

In this podcast, Meg and Victoria discuss the 6 pillars that they believe are the foundations for true wellness. 

These are:

  1. Self adoration
  2. Stress management
  3. Sleep
  4. Movement
  5. Social connection
  6. Intuitive eating 

They outline each one of these in their ebook:

https://www.nourishingmindsnutrition.com/ebook/

The e-book is available for purchase as of Friday, November 17th.

It will be available for 24 HOURS ONLY at the price of $14.95, after that it will increase to $24.95.

The first seven days its available, you will also receive a free handout on supplement recommendations. An additional $10 value, for free!

Episode 16: Q&A time on IUD, intuitive eating, food sensitive, and cycle syncing  

Topics: 

  • the Mirena IUD 
  • practical tips to transition into intuitive eating
  • how to determine food sensitivities and foods that make you feel good    
  • signs to know that your metabolism is increasing 
  • cod liver oil brand recommendations 
  • cycle syncing with an irregular cycle 

Links:

Fermented Cod Liver Oil: <iframe style="width:120px;height:240px;" marginwidth="0" marginheight="0" scrolling="no" frameborder="0" src="//ws-na.amazon-adsystem.com/widgets/q?ServiceVersion=20070822&OneJS=1&Operation=GetAdHtml&MarketPlace=US&source=ac&ref=tf_til&ad_type=product_link&tracking_id=diehardfoodie-20&marketplace=amazon&region=US&placement=B003IW2FI2&asins=B003IW2FI2&linkId=ba44d609e0c47a286825a448b0c35254&show_border=true&link_opens_in_new_window=true&price_color=333333&title_color=0066c0&bg_color=ffffff">
    </iframe> 

Episode 15: Post Birth Control Syndrome + Pros and Cons of the Birth Control Pill

Live date 11/03/2017

Topics:

  • Pros of the birth control pill
  • Cons of the birth control pill
  • Nutrients that are depleted by the pill 
  • What causes post birth control syndrome? 
  • What are the symptoms of birth control syndrome?
  • Ways to support your body while coming off the pill to encourage hormonal balance 
  • The importance of hormone testing 
  • All of this for…. WOMEN EMPOWERMENT!!! 

Links: 

 

  •  theme music provided by bensound.com
  •  Disclaimer: Remember, the information in the podcast in intended for general audience only and is not invented to diagnose, treat, or replace professional medical opinion.

Episode 14: All things Gut Health and Gut Healing 

Topics:

  • why supplements for IBS are different for everyone
  • the importance of honoring the gut grain axis
  • the importance of strengthening your vagus nerve 
  • practical tips to maximize digestion that are often overlooked
  • the importance of your eating mindset to heal the gut 
  • why we are not meant to be “grazing” mammals 
  • benefits of “fasting” for the migrating motor complex
  • foods for good gut health
  • pre and pro biotics
  • fermented foods
  • optimizing your diet for digestion
  • when a low FODMAP is and is not appropriate 

 

Links:

 

 

  • theme music provided by bensound.com
  • Disclaimer: Remember, the information in the podcast in intended for general audience only and is not invented to diagnose, treat, or replace professional medical opinion.

Episode 13: Cyclic Living, Fertility Awareness Method & Body Literacy

Live date 10/19/2017

Topics:

  • the benefits of tracking your cycle 
  •  a women’s hormonal cycle 
  •  cyclic living  
  •  how our hormones change how we related to the world 
  •  how cyclic living may affect your food choices 

Links: 

Episode #09: Q&A- Hypothalamic Amenorrhea

Live date 9/8/2017

  • what is hypothalamic amenorrhea (HA)? 
  • what causes HA?
  • physical vs emotional stressors 
  • the importance of slow movement 
  • foods/diet for HA 
  • a conversation about coffee
  • stress relief and self care 
  • sugar cravings during and before your period 

Affiliate product links: 

Thorne Activated B Vitamins:

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Vital Proteins Liver Supplement:

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Episode #07: Estrogen Dominance  

Live date 9/1/2017

Listen on iTunes: https://itunes.apple.com/us/podcast/episode-07-estrogen-dominance/id1273444999?i=1000391726530&mt=2

Topics:

  • The female hormonal cycle
  • Symptoms of estrogen dominance 
  • Environmental factors/xenoestrogens
  • Dietary factors/phytoestrogens 
  • The birth control pill 
  • The gut’s role in hormonal detox 
  • Stress and the pregnenolone steal 
  • The importance of supporting the liver ror hormone regulation  

Links: 

 

  • theme music provided by bensound.com
  • Disclaimer: Remember, the information in the podcast in intended for general audience only and is not invented to diagnose, treat, or replace professional medical opinion.

Episode #06: Episode 06: How to Manage SIBO- the Root Cause of IBS

Live date 8/24/2017

Listen on iTunes: https://itunes.apple.com/us/podcast/episode-06-how-to-manage-sibo-the-root-cause-of-ibs/id1273444999?i=1000391456822&mt=2

Topics: 

  • How irritable bowel syndrome (IBS) is diagnosed
  • Root Causes of IBS including small intestinal bacterial overgrowth (SIBO)
  • Signs and Symptoms of IBS and SIBO
  • Trigger events that can lead to IBS and SIBO
  • Testing for SIBO
  • How to Heal SIBO with food and supplements
  • Importance of managing stress and acts of self care in healing the gut
  • Connection between disordered eating and IBS/SIBO
  • Determining if consuming probiotics and prebiotics is right for you
  • Basic food and nutrition changes everyone can make to improve their gut health

Links: 

Episode #05: When intuitive eating goes “out of control”, the gut microbiome, and amenorrhea

Live date 8/18/2017

Listen on iTunes: https://itunes.apple.com/us/podcast/episode-05-when-intuitive-eating-goes-out-control-gut/id1273444999?i=1000391214184&mt=2

Topics:

  • The journey to intuitive eating
  • Challenging the food police and giving yourself permission to eat all the foods
  • Self compassion and grace
  • Defining hypothalamic amenorrhea
  • Stress management- emotional and physical
  • Carbs, fat, and the woman’s cycle
  • The consequences of over exercising 
  • Defining the gut microbiome 
  • What does it mean to have a healthy gut?
  • Pro and prebiotics

Links: 

Episode #04: Traditional Eaters/Untraditional Dietitians

Live date 8/11/2017

Listen on iTune: https://itunes.apple.com/us/podcast/episode-04-traditional-eaters-untraditional-dietitians/id1273444999?i=1000391214181&mt=2

Topics: 

  • What shows we watched as children (Icky Vicky?)
  • What do we mean by “traditional foods”?
  • Food rules
  • Nutrient density and red meat  
  • Days when you don’t eat any vegetables 
  • Where did vegetables oils come from?
  • Intuitive eating and food convictions

Links: 

Episode #03: Victoria’s Story to Intuitive Eating and Food Freedom

Live date 8/11/2017

Listen on iTunes: https://itunes.apple.com/us/podcast/episode-03-victorias-story-to-intuitive-eating-food/id1273444999?i=1000391214185&mt=2

This episode covers Victoria’s personal story with disordered eating and her journey to intuitive eating and food freedom. For more detailed information about her journey and she found food freedom and digestive healing, visit diehardfoodie.net

Links: 

Episode #02: Meg’s Story to Intuitive Eating and Food Freedom

Live date 8/11/2017

Listen on iTunes: https://itunes.apple.com/us/podcast/episode-02-megs-story-to-intuitive-eating-and-food-freedom/id1273444999?i=1000391214182&mt=2

This episode covers Meg’s personal story with an eating disorder and her journey to intuitive eating and food freedom. For more detailed information about her journey and how the started the process of recovery, visit her blog: rootforfood.net

Links: 

Episode #01: Intro to Meg and Victoria and the Nourishing Women Podcast

Live date 8/11/2017

Listen on iTunes: https://itunes.apple.com/us/podcast/episode-01-intro-to-meg-victoria-nourishing-women-podcast/id1273444999?i=1000391214183&mt=2

Topics:

  • Intro to Meg and Victoria 
  • Random things 
  • More random 

This episode is…. a bunch of random! Including facts about Meg and Victoria, their business, and why they started a podcast in the first place. They discuss “low country boils”, life goals, and spirt animals. 

Links: