Body Buddies Podcast

Welcome to weeks 16-19! In this portion of your pregnancy, you may be experiencing headaches and fatigue, which Kristy Jo will address head-on! In this episode you will hear: why your body needs more iron during pregnancy and how to get more iron naturally through the foods you eat meal ideas for higher iron food and tips for better absorption a discussion on caffeine, potential risks it holds, as well as how much is too much to be taking. how to continue loving your body as it transforms during this time Follow Kristy Jo's pregnancy and postpartum journey on Instagram @pregnancyjourney_kj. Email: powerfoodslifestyle@gmail.com

Welcome to weeks 14-15 of pregnancy! In this episode, Kristy Jo will talk you through the following: how you might be feeling right now as you've entered Trimester 2, ranging from still nauseous and low energy to feeling good and an upswing of energy what is currently happening with the development of your baby why it's important not to compare your bump to others what "eating for two" actually looks like recommended caloric intake range for the second trimester macro groups, and how to make a 'complete' meal reining in the cravings and keeping tabs on portions meal ideas and what she is eating during these weeks sample menu for the next few weeks the difference between folic acid and folate, and why she doesn't take a folic acid supplement Copycat Cilantro Lime Rice: https://therecipecritic.com/cafe-rio-copycat-cilantro-lime-rice/ Ben Lynch Article on Folic Acid: https://www.drbenlynch.com/folic-acid-side-effects/ Follow Kristy Jo's pregnancy and postpartum journey on Instagram @pregnancyjourney_kj. Email: powerfoodslifestyle@gmail.com

Are you pregnant and wanting to feel some encouragement, as well as learn how to better take care of your nutrition along this journey? If so, join Power Foods Lifestyle author, Kristy Jo, as she records this series in the course of her pregnancy with Baby #2. In this episode which will introduce the nutrition episodes to follow, Kristy Jo will discuss all things first trimester from morning sickness, fatigue, body image, nausea medication, and more! Follow her journey on Instagram @pregnancyjourney_kj. Email: powerfoodslifestyle@gmail.com  

If you're wondering how you can stop eating so much sugar, this is the episode for you! 

In today's episode, Kristy Jo will discuss cooking low carb in a sustainable way. When you feel overwhelmed with cooking or don't have a ton of time, her simple methods will help you feel confident that you can do Power Foods Lifestyle Low Carb like a boss! In this episode you will learn the three tricks to making this happen: 1. Know your top 3-5 power foods per category, and post a list in a visible place so you can make your shopping list from it. 2. Choose a meal combination and prepare it in one of the 5 Ss: salads, shakes, stir-frys, soups, and salads. 3. Use simple, but delicious seasonings. Buy the Low Carb Book, Recipe Book, and 6-week Program at www.PowerFoodsLifestyle.com

Are you experiencing chronic pain, autoimmune flare-ups, or other symptoms in your body that make you feel like garbage? In this episode, Kristy Jo will share with you why going low carb for a minimum of 6 weeks could be the solution that helps you begin feeling better as you reduce inflammation in your body. Listen along as she reads you Part 2 of Chapter 1 of her newest book: Low Carb for the Busy,  Tired, Aching, and Overwhelmed. Buy the Book: www.powerfoodslifestyle.com

Are you experiencing chronic pain, autoimmune flare-ups, or other symptoms in your body that make you feel like garbage? In this episode Kristy Jo will share with you why going low carb for a minimum of 6 weeks could be the solution that helps you begin feeling better as you reduce inflammation in your body. Listen along as she reads you Part 1 of Chapter 1 of her newest book: Low Carb for the Busy,  Tired, Aching, and Overwhelmed. Buy the Book: www.powerfoodslifestyle.com

In this episode, you will learn four simple steps to start challenging the thoughts that limit and hold you back in your health. Be prepared to take notes as this formula works! Say buh-bye to the old patterns of limiting beliefs about your health, losing weight, your genetics, and what you can accomplish. Your mind is your greatest tool, and these four steps will teach you how to begin taking ownership and leadership of your mind. Source: TheDailyPositive.com View the Blog Post with photo images: https://www.powerfoodslifestyle.com/post/realistic-weight-loss Facebook Group: www.facebook.com/groups/powerfoodslifestyle Instagram: www.instagram.com/powerfoodslifestyle Website, Books & Coaching: www.powerfoodslifestyle.com Email: powerfoodslifestyle@gmail.com  

HURRY! This challenge starts MONDAY and we kick it off Sunday night! Sign Up Now: http://bit.ly/2weekkickinthepants If you're sick and tired of finding excuses for being lazy about meal planning, grabbing food to-go and enjoying a few too many sugary treats, NOW is your time to kick it in gear! So many of us ladies are sick and tired of the frustration we feel deep down as our behavior doesn't align with what we KNOW we want to be doing. Yes, we can give ourselves grace as we've all been going through a lot in 2020! But you know what we also have? An opportunity to say 'no more' and rise up! We can gather as women, hold each other accountable, and say 'together, we can do this!' Come join me as we take advantage of this time before Halloween. You don't want to slide through this month and into the holidays feeling this melancholy lack of control of your health. This challenge isn't about weight loss--it's about getting your discipline back. Your fire! Your zest! Your grit! C'mon! We'll do it together and I'll lead the charge! I'm making this as easy for you as possible, guiding you through each step of the planning, goal-setting, and accountability process required to make challenging things happen. Sign Up Now: http://bit.ly/2weekkickinthepants ~Coach Kristy Jo of the #PowerFoodsLifestyle

What does realistic weight loss actually look like? If you're in the demographic of women looking to lose 5-30 lb. or so, don't expect the weight loss to be linear. The body will fluctuate, the scale will fluctuate, but there are certain factors you need to keep consistent! Learn Coach Kristy Jo's best practices to continue to make progress without sabotaging yourself due to outlandish expectations. View the Blog Post with photo images: https://www.powerfoodslifestyle.com/post/realistic-weight-loss Facebook Group: www.facebook.com/groups/powerfoodslifestyle Instagram: www.instagram.com/powerfoodslifestyle Website, Books & Coaching: www.powerfoodslifestyle.com Email: powerfoodslifestyle@gmail.com

Are you actually eating a low carb diet?  If you're focusing on percentages of calories coming from carbs alone, you might not have the whole picture. In this episode, Coach Kristy Jo will talk you through how adding a grams-per-day measurements to your percentages tracking will help you be more effective and meticulous as you temper your eating. Low carb eating can be a helpful approach for those who suffer from chronic pain, inflammatory bowel disease (IBS), bloating, arthritis, headaches, flatulence, and many other symptoms. Low carb eating can be enjoyable too! Learn how to ROCK your low carb eating with my 6-week Low Carb Program at www.powerfoodslifestyle.com/lowcarb. Facebook Group: www.facebook.com/groups/powerfoodslifestyle Instagram: www.instagram.com/powerfoodslifestyle Website, Books & Coaching: www.powerfoodslifestyle.com Email: powerfoodslifestyle@gmail.com

What should you do when you're burned out from tracking macros? Should you abandon all of your efforts to make wise food choices? Should you allow fear of what might happen if you stop tracking to run wild in your mind? In this podcast episode, Kristy Jo will discuss a different strategy to mindfully, strategically, intentionally eating that will help you find some balance when either taking a break from tracking macros, or ditching it all together.  Facebook Group: www.facebook.com/groups/powerfoodslifestyle Instagram: www.instagram.com/powerfoodslifestyle Website, Books & Coaching: www.powerfoodslifestyle.com Email: powerfoodslifestyle@gmail.com  

If you have been wanting to learn about finding the right macros for you without doing an extreme diet, this is the episode for you! Learn how balancing protein, carbs, and fats in your meal plan is actually quite easy, AND how you don't always have to track your macros meticulously in a calorie or macro-counting app! Kristy Jo will teach you the math behind the meal plans, macros, and percentages to help you feel confident in creating your own weight loss, maintenance, or even muscle gains meal plan. EPISODE LINKS Weight Loss Course: Click here How to Track Your Macros -- Video on YouTube LEARN MORE Join my FREE Email List: Click Here View my Website: www.PowerFoodsLifestyle.com Join me on Instagram: @powerfoodslifestyle The Book & Recipes: Click Here Email me: powerfoodslifestyle@gmail.com  

Losing Weight and Getting Out of Debt are efforts high on many people's 'TO-DO' list. How can the principles learned through financial discipline be applied toward nutrition discipline? The parallels are plentiful! This podcast episode with Coach Kristy Jo will explore the similarities between these two efforts, and help you find some motivating principles to keep you going as you work to temper your natural impulses to EAT and SPEND more than you should. LEARN MORE Join my FREE Email List: Click Here View my Website: www.PowerFoodsLifestyle.com Join me on Instagram: @powerfoodslifestyle The Book & Recipes: Click Here Email me: powerfoodslifestyle@gmail.com

"Eat your veggies!" is one of the first phrases we learn that supports good nutrition from an early age. But are veggies as beneficial as we think they are? This podcast episode with Coach Kristy Jo will explore the impact of vegetables on the gut microbiota, brain chemicals, weight loss, and much more. Learn about the 5 color families that support "eating the rainbow," the 4 classifications of veggies you should eat every single day, and more little hacks that help you keep your body healthy. LEARN MORE Join my FREE Email List: Click Here View my Website: www.PowerFoodsLifestyle.com Join me on Instagram: @powerfoodslifestyle The Book & Recipes: Click Here Email me: powerfoodslifestyle@gmail.com

If you have high insulin levels, blood sugar, Type 2 Diabetes, sugar addiction, or insulin resistance, this is the podcast episode for you!  Dr. Padda joins Kristy Jo to discuss how you can beat the weight gain, addictions to sugar, and Type 2 Diabetes to regain a life of health, confidence, and control. In this episode, you will learn: 1) which dietary approach(es) work best for weight loss. 2) how the body's glycogen stores play a major role in fat storage with glucose uptake in the cells. 3) the gut's role in fat storage and what inefficiency vs. efficiency means 4) how to eat sugar and NOT gain weight 5) how to exit ketosis efficiently without regaining weight 6) Dr. Padda's top tips on reducing insulin (C-peptides) in your body and beginning to reverse Type 2 Diabetes Dr. Padda treats clinically patients at the intersection of the pain epidemic, opioid epidemic, and the diabetes epidemic.  They are all inter-related pathologies, the clinical manifestations of systemic meta-inflammation.  > > Dr. Padda's Type 2 Diabetes Website > > Download Dr. Padda's FREE GUIDE   FOLLOW POWER FOODS LIFESTYLE ONLINE Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo: powerfoodslifestyle@gmail.com  

PFL Weight Loss Course: 50% off with the coupon code in this podcast episode!!!!! If you are a woman who wants to lose weight, you need simple steps and goals that are achievable day by day. Taking on a very difficult program can be great, but is not always suitable to the season of our life in the present. This is why it's important to shift your mindset to one of simple actions, and know why you want to make these little changes. This is called outcomes-focused goal-setting. Place value on what you want to create in your life, and you will find yourself more easily getting there. In this episode, I will discuss four simple keys of strategy you can begin applying as soon as you're done listening: 1. Break down your total daily protein goal and distribute the portions equally between your number of meals. This will help you stabilize blood sugar throughout the day, as well as stay ahead of hunger so you minimize cravings and hunger. 2. Focus on eating the three power fats each day: avocado, olives, and healthy oil. These monounsaturated and polyunsaturated fats are known as 'healthier fats' and help release the hormone, CCK, which helps to tell your brain you are full. 3. Remember that all you do is about creating a caloric deficit. Don't play good cop/bad cop with non-strategic foods. Instead, find a pattern that works best for you and the way you think. 4. Pursuant to #3 being required to lose weight, listen to your fulness meter, eating to a 6 or 7 out of 10 each time you eat. You should not be full, or overly full, but satisfied to get you through to the next meal. PROTEIN POWDER RECOMMENDATIONS: 1. Whey Protein (recommended for BEST TASTE, EASE OF MIXING, and PRICE) 2. Bone Broth Protein (recommended for BEST QUALITY)

Do you have a wedding come up you'd like to look trim and in tip-top shape for? This is the podcast episode for you! Join me as I discuss 10 simple tips to help you trim up -- 8 tips are on nutrition, 1 on fitness, and 1 on accountability/motivation. I have coached many women who had an upcoming wedding as their motivation for dialing in their focus! Now it's your turn to follow suit, using the Power Foods Lifestyle to train your habits, shed that body fat, and feel super confident as you don your dress! ~Kristy Jo Link to Digital PFL Recipe Books Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo: powerfoodslifestyle@gmail.com  

Welcome to Week 3 of working through emotional eating. This week, our discussion will include looking at emotional eating through a lens of spirituality. Have you ever considered the spiritual connection to your food behavior before? In this episode, Kristy Jo will discuss: how your beliefs about God and your purpose on earth can influence your food relationships of binge, emotional, or compulsive eating, and ideas on how to improve your spiritual foundation in your life to strengthen your relationship with food Be sure to listen to Emotional Eating Therapy Weeks 1 and 2 to stay on track with these discussions and the introspective nature of finding solutions to your current circumstances. Email: powerfoodslifestyle@gmail.com Instagram: @powerfoodslifestyle Facebook Group: www.facebook.com/groups/powerfoodslifestyle

Would you like more discipline over your mind as you try to lose weight and change your health habits? In this episode of the Power Foods Lifestyle Podcast, world-class Natural Bodybuilder Frank Gigante discusses the secrets to his successful lifestyle, and how these mindsets apply to the general population--even those who don't enjoy lifting weights. It can be easy to play the all-or-nothing game when it comes to hitting your goals, but Frank will discuss how that mindset actually has a short life and won't help you reach your goals. As you listen to this episode, challenge your own perceptions of food and make a small goal about how to improve. You will feel more motivated and ready to be your best after listening. Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo: powerfoodslifestyle@gmail.com Get Frank Gigante's Book: Everyday Warrior Email: frankgigantenaturalpro@gmail.com Website: www.frankgigantenaturalpro.com Facebook: Frank Gigante Natural Pro Instagram: @frankgigantenaturalpro