Food Rant: Nutrition | Wellness | Motherhood | Hum

To varying degrees, everyone has a sweet tooth. It’s why the first human beings were drawn to eat the apple (digestible) and not the tree bark (undigestible.) Today I’m sharing signs that may indicate your sweet tooth has swung out of normal range and into health-destructing territory. Read the article below, or listen to the podcast episode for extra commentary. Evolutionarily speaking, a sweet tooth serves a purpose. So this isn’t your fault. But there’s a difference between liking sweet flavors and IT’S 10PM AND SHOPRITE BETTER BE OPEN BECAUSE I NEED PIE RIGHT NOW. As I write this, we are smack dab in the middle of the holiday season. You’ve got 17 parties to attend and the office candy bowl is full of chocolate kisses. So what’s the difference between a “normal” amount of sweets to keep life fun and celebratory…and a completely out of control sweet tooth that’s kicked you out of the driver’s seat of your life and is headed directly towards plus-sized jeans…or even more troublesome health issues? Let’s explore. If you answer “Yes” to any of these questions, you may want to reconsider your relationship with the sweet stuff. But whoa whoa whoa! Before you go cold turkey, download my free cheatsheet of Good vs. Bad Sugars. DOWNLOAD MICHELLE’S GUIDE TO GOOD VS. BAD SUGARS 1. Does your energy tank in the afternoon? Level with me here. Have you ever fallen asleep during a meeting? Needed caffeine to keep your eyes open at 3pm? Most of us have felt this way! I used to work on the 18th floor and would use the elevator ride to rest my head against the wall and catch 30 seconds of sleep. If you’re eating sugary/carb-heavy breakfasts or snacks like I was, expect your energy levels to plummet during the day, along with your mood. And in the long run? Insulin resistance is real. 2. Do you often get sinus infections? For years I thought I was just an unlucky “sinus person.” I remember sleeping on the couch, surrounded by tissues, losing money because I couldn’t get to work for two whole weeks. It was during that feverish stupor 10 years ago that I decided to change my diet. Since then, I can count the number of sinus infections I’ve had on one hand. See, sugar feeds the fungal yeast which is a root cause of sinus infections. And that’s not all… 3. Are things…itchy? Let’s talk more about yeast, since it’s such a delightful topic. As you know, an overgrowth leads to problems like vaginal yeast infections and athlete’s foot. When you eat sugar you literally feed the problem. Not the smartest approach. 4. Are you on medication for depression or anxiety? Ok, I’m NOT saying that a sugar-free life will alleviate the need for medication in all people. But it certainly COULD make a huge difference. Back when I was still a “sinus person” (see above) I was also what you would call “a nervous mess.” Trust me on this. Sugar was at least partially to blame. I’d estimate 50%. The rest I’ll talk about in therapy, thank you very much. 5. Do candy wrappers mysteriously fall out of your pockets? People will usually say that they eat a fairly healthy diet. But when I review honest food diaries from my clients, we often notice that candy and other sweets sneak into the picture on a daily basis. All I’m saying is…you may not be aware of how much sugar you’re actually eating. Please note that ALL sugars are not evil and you shouldn’t avoid carbohydrates completely or jump on some crazy diet bandwagon. To better understand the different types of sugars, download my free guide using the button below: DOWNLOAD MICHELLE’S GUIDE TO GOOD VS. BAD SUGARS Pssst…by the way. I am and forever will be a sugar addict. A decade ago it was causing me severe health issues, but not anymore. I got control and so can you.

Some diets are for everyday, ongoing use. Like vegetarianism. Or different interpretations of the Mediterranean diet. Other diets are more therapeutic – used for a period of time to heal a particular condition. In this episode, my guest Ricki Heller explains the in’s and out’s of the Anti-Candida Diet. But don’t skip over it thinking, “I don’t have a problem with candida.” As we talk about…you very well MIGHT. You’ll have to listen to get all the details but here’s a quickie glimpse at some of the highlights: Do you have a serious sweet tooth? Ricki describes why your sweet tooth could be a symptom (and cause) of candida overgrowth. But don’t worry…she doesn’t propose a life without sweet treats. Quite the opposite! Controversy around candida and your doctor’s view The Anti-Candida Diet isn’t something you allopathic doctor is likely going to bring up with you…no matter how many yeast infections you have. Ricki explains why conventional medicine doesn’t recognize candida and how you can get tested and start seeing results for yourself. You can eat sweet without all the sugar! Here’s where Ricki’s skills truly shine, as she shares her homemade secrets for satisfying a sweet tooth WHILE healing candida. She’s got a ton of tricks up her sleeve for baked goods, frostings, you name it. You’ll want to hear how she creatively uses ingredients to make food ANYONE can enjoy…even a husband or household member who doesn’t require a restricted diet. Links from this episode: Ricki’s website Download Ricki’s free gift – Consider Candida: 5 Surprising Candida Symptoms Ricki’s Book – Living Candida-Free: 100 Recipes and a 3-Stage Program to Restore Your Health and Vitality NuNaturals Stevia For future episodes: Subscribe and write a review on iTunes Submit a question or topic idea to info@findyourbalancehealth.com

We’re hitting a milestone in my family. My oldest son is starting kindergarten in the fall! That means school bus rides, homework and – of course – mom packing lunch. EVERY time I talk to moms about feeding their kids, school lunches are always an issue. What to pack, how to pack it, how to keep those kids eating well even when they’re surrounded by their friends and lots of elements outside our control. To be honest, I’m a little stressed about it. And that’s why I invited my friend, Brianne Izzo, to be a guest on the Food Rant podcast. But the other reason I asked Brianne to come on the show is because in the past few years, she has gone from the corporate world to stay-at-home mom, to fulltime, mega-successful food blogger. She and I agree that there are definite pros and cons to working from home, but ultimately it’s doing work we are passionate about while balancing a family that makes all the difference in our happiness. So we’ll be hearing about Brianne the mom who packs lunches, but also Brianne the smart, successful business owner. You’ll have to listen to get all the details but here’s a quickie glimpse at some of the tips she shares: The magic of having a plan, and no plan at all Brianne packs interesting lunches, but she’s not using cookie cutters or fancy decorations. Listen and you’ll hear how she keeps lunches varied, balanced and fun without creating too much work for herself. Other kids are going to bring Rice Krispie treats Yes, it’s true. Once kids go to school, their food get compared with their friends’ food. How do you teach your kids to make healthy decisions? Brianne suggests explaining that every family is different and makes different choices. And, she lets her son buy lunch once a week. That sounds like a good plan to me! If you want to start your own business, treat it like a job Working from home and having your own business is a dream setup for moms. Brianne and I both enjoy the perks of not having to commute or follow someone else’s rules. But the key to making it work is to take it seriously. Even if you have just 10 minutes a day, having dedicated work time is essential. Links from this episode: Get Brianne’s free snack recipes CupcakesandKaleChips.com Follow Brianne’s lunchbox creations and more on Instagram For future episodes: Subscribe and write a review on iTunes Submit a question or topic idea to info@findyourbalancehealth.com

My clients tend to be high-achieving women. Women with multiple degrees, jobs, mortgages, responsibilities, talents, travel schedules, sometimes children, and always…stress. Can you relate? I sure can. Just 10 years ago, stress and anxiety was ruining my life. The symptoms that go along with it can be weight gain, bloating, headaches, constant mind chatter, insomnia…you name it. For this episode I invited Brodie Welch, Chinese medicine expert and self-care strategist, to explain her perspective on stress and anxiety. As she mentions, we will always have stress coming at us, like ocean waves. But there’s a difference between riding the waves or getting knocked down and dragged under. You’ll have to listen to get all the details but here’s a quickie glimpse at some of the tools she shares: Everyone has 2 minutes for this Slow, deep breathing is perhaps the most simple thing you can do to calm your nervous system. It’s free, it’s always accessible, and you only need a minute or two. I can personally vouch for the effectiveness of this practice! Listen and you’ll hear how Brodie describes re-training your body to breath and how to fit it into your daily life. You don’t have to wear yoga pants Yoga was the form of mindful movement that helped me overcome anxiety. But if you don’t want to wear tight pants in a room full of strangers, Brodie suggests a few minutes of Qi Gong. It can be done in the privacy of your own home, or hotel room while traveling for business. See where I’m going with this? And it’s all about digestion I really enjoyed hearing how Chinese medicine draws a parallel between the digestion of food with the digestion of life. Anxiety can often feel like life giving us heartburn – the same uncomfortable thoughts bothering us, over and over. See how food makes a difference and why a clean, functioning body is less likely to get dragged down by stress. Links from this episode: Brodie’s free Breathing Break and Qi Gong Meditation Calm Yourself: Self-Care Strategies for Stress and Anxiety 12 Treasures Qi Gong: Your Movement Multivitamin For future episodes: Subscribe and write a review on iTunes Subscribe to FindYourBalanceHealth.com Submit a question or topic idea to info@findyourbalancehealth.com

You can take all the parenting and nutrition classes in the world, but when you sit down to dinner and your five year old sticks out his tongue and says, “I don’t like it”…what do you do? How do you feel? And do you ever notice your mother’s words coming out of your mouth all of a sudden? “There are starving children in Africa!” or “If you eat that spinach you can have a cookie.” For this episode, my guest Kate Anthony shares her perspective on using emotional intelligence to parent more effectively and stop screwing up our kids. At least, a little. You’ll have to listen to the episode to get all the details, but here are some highlights: Don’t take it personally When the kids refuse to eat their veggies (or refuse to eat altogether) we sometimes get upset. Even angry. But there really doesn’t have to be a conflict. In fact, the more we engage in a battle around food, the less we will succeed in raising healthy eaters. First, consider what you are modeling. Are you sitting down and respecting mealtimes? Are you enjoying a plate full of colorful vegetables and nourishing yourself? Or are you multitasking at the dinner table and eating scraps off the Thomas plate? You are a role model for your children. Show them how you want them to eat and behave at the dinner table. And if you’re already doing that? Take heart. In a study called The Self-Selection of Diets By Young Children, pediatrician Clara Davis showed that newly weaned infants ate a nutritionally sound diet over a period of six years when allowed to choose food at will. Fascinating stuff. Remember to not take your children’s food choices personally and you will avoid unnecessary conflict. This is key. Know when to say no Half of parenting is knowing where to draw boundaries. And every family’s boundaries will be different. Some families are vegetarian. Others keep kosher. Decide what food is served in your house and what food is not, and be consistent so you children know what to expect. If you’re not sure where to draw the line, ask yourself “What works for ME? What works for MY family?” There’s no right or wrong here. You get to decide what food is in your house and readily available. Understand what defines a healthy relationship with food Kids should eat their veggies. But does hiding spinach in a brownie achieve that goal? And does that create a healthy eater? Remember that, as humans, we experience food in many ways. In addition to actually eating, kids can get involved with growing and picking food, choosing food at the grocery store or farmers’ market, touching/smelling/playing with food, helping in the kitchen and understanding how they feel after eating different things. It’s our responsibility as parents expose our children to the whole story of food. Whether or not they eat their broccoli today is…not the point. Links from this episode: Kate Anthony’s website Kate’s free Ultimate Guide To Not F*ing Up Your Kids Michelle’s free Facebook group – 1MealMomCommunity.com The Self-Selection of Diets By Young Children For future episodes: Subscribe and write a review on iTunes Subscribe to FindYourBalanceHealth.com Submit a question or topic idea to info@findyourbalancehealth.com

Many of my clients come to me with an insatiable sweet tooth. Working together, we come up with different strategies for dealing with those pesky sugar cravings. But the most significant strategy is something my clients are often not aware of. It has to do with eating less processed and restaurant food, and therefore much less salt. When that happens, the sugar cravings dissipate. It feels like magic. I’ve noticed that most people do not realize that sugar and salt are related. For this podcast episode I interviewed Andrea Beaman, health coach superstar, natural food chef and thyroid expert. Andrea’s background and knowledge of traditional healing, not to mention sense of humor, made it an enlightening and fun conversation. She explains the sugar/salt thing…and so much more. Trust me, you won’t read about this stuff in any standard nutrition textbook! You’ll have to listen to the podcast to get all the details, but here are some highlights: Frozen yogurt as a cause of thyroid disease? Andrea shares her encounter with so-called “incurable” thyroid disease, and how it was related to her daily frozen yogurt habit. I bet you’ve never thought about food and healing this way before! Needless to say, Andrea’s thyroid is now happy and healthy. Who needs meat in their diet, and who is better off without it? No one diet works for everyone. But why? Food energetics explains why some people thrive on a plant-based diet and others do not. Heart disease? Eat those salads. Fatigue? Maybe you can use an egg or two. Pregnant? Get a steak. Hair dye, weight lifting and listening to the birds The energy of food is just the beginning. Your lifestyle plays a huge role in bringing balance (or imbalance) to your body. When was the last time you took a walk or listened to the birds? The difference between balance and stagnation While one can try to be “perfect,” Andrea explains how she enjoys Ben & Jerry’s, bread and beer. It’s important to travel to each end of the spectrum, at times. That’s the difference between balance and stagnation. Related to this episode: AndreaBeaman.com Andrea’s free gifts for listeners Macrobiotics For future episodes: Subscribe and write a review on iTunes Subscribe to FindYourBalanceHealth.com Submit a question or topic idea to info@findyourbalancehealth.com

Vegetarian, paleo, macrobiotics – all the different food theories can make your head spin. They all claim to be the “best” or “healthiest” way to eat. And they all seem to conflict with each other! Except when it comes to fermented foods. I find that fascinating. From healing your digestion to improving your mood, the probiotic-rich qualities of fermented food should not be underestimated. And in a world where we’ve lost much of our microbiome to antibiotics, antibacterial soaps and Lysol spray…we can use as much help in the probiotic department as we can get. In this episode, I interview Wardee Harmon, the author of The Complete Idiot’s Guide to Fermenting Foods and founder of TraditionalCookingSchool.com to help us take first steps and get started with fermentation. You’ll have to listen to the podcast to get all the details, but here are some highlights: The difference between fermenting and pickling I’ve noticed that a lot of people think pickles count as a fermented food. And that’s half right. It depends on what kind of pickles! The short answer is…look for a refrigerated brand with no vinegar listed in the ingredients. The easiest ways to get fermented food into your diet Some fermented foods are easy to pick up at the store. Like yogurt! Or fermented pickles or sauerkraut. Bubbies is a trusted brand. Try sauerkraut mixed into a salad, or served as a condiment. Speaking of condiments, you can make fermented ketchup, mayo, mustard, salsa and even apple chutney. A little goes a long way. And you don’t need any special equipment! Another option is to drink your ferments. Wild Fruity Kvass is a favorite on my blog and everyone knows about kombucha. Fermented food is very different than spoiling or rotting food A controlled environment during the fermentation process allows beneficial organisms to grow, while keeping away harmful bacteria. There is definitely a tang to fermented foods, but truly spoiled food has an awful, rotting smell. One whiff and you will know the difference. Ready to get started? Download Wardee’s Fermented Formulas Cheatsheet using the button below. GET WARDEE’S FREE CHEATSHEET Mentioned in this episode: No Pound Sauerkraut Fermented cookbook with salsa recipe Wardee’s Traditional Cooking School For future episodes: Subscribe and write a review on iTunes Subscribe to FindYourBalanceHealth.com Submit a question or topic idea to info@findyourbalancehealth.com

When faced with picky eaters, moms often turn to hidden vegetable recipes. Hey, you gotta get those veggies in somehow, right? If you can sneak spinach into their pancakes or cauliflower into their oatmeal…that’s a mom win, right? Tell me about it! My oldest son is 5 years old and I swear he has developed a handy method for digesting nutrients out of the air he breathes. Because lately he eats nothing. The kids skips meals like rocks on a pond. He’s healthy…just not very interested in food lately. So it’s important to me that the few bites he DOES take are serving him well. Like, if he’s only going to eat 12 calories today, I’d like them come from a vegetable or quality protein source. Not french fries. I do my fair share of hiding veggies. It’s true. It helps me relax a little. But there are other ways to make sure your kids are getting more of the nutrients they need – even if they only take 1 bite of dinner. Ready for my bag of tricks? Keep reading or listen to the podcast version of this article where I share even more off-the-cuff tidbits! I’m about to share several strategies I use every day. But to see practical ways these can be implemented for breakfast, lunch and dinner download my free “Meal-by-Meal Cheatsheet: How To Pack More Nutrition Into Your Child’s Food”: DOWNLOAD NOW Hiding vegetables Ok, ok. I know we already talked about this. The key here is to remember that yes you are getting vegetables into your child…BUT…and this is a big but…hiding vegetables does nothing to encourage a healthy relationship with food or expand your child’s horizons. In fact, all of the tricks I’m sharing with you today fall in that category. They’re useful. But think of them as a nutritional insurance policy. Just in case nothing else works out. Some vegetables that I find blend easily: Baby spinach (raw) Zucchini (shredded raw) Pumpkin (cooked until soft, or buy canned) Carrots (cooked until soft, or buy frozen) Butternut squash (cooked until soft, or buy frozen) Cauliflower (cooked until soft, or buy frozen) What can you blend them into? Some ideas: Smoothies Muffin batter Pancake batter Oatmeal Refried beans Hummus Pasta sauce Buy the best ingredients you can afford Imagine some organic roasted carrots with organic, grass-fed butter and sea salt. Now imagine some conventional carrots with vegetable oil and regular table salt. With the first option you’re getting more nutrients per bite, with the added benefit of lower pesticide residue. So do you have to buy everything organic, grass-fed and at top dollar? Oh helllllls no. We all have a budget to consider. Do the best you can. To help you prioritize your purchases, here are some foods that I consider “most worth” the extra money: – Antibiotic-free meats and dairy – Organic fruits and vegetables on the EWG’s Dirty Dozen List – Good quality, naturally occurring cooking fats (coconut oil, olive oil, sesame oil, butter, ghee) Lean towards protein and vegetables, away from refined grains When a food is nutrient-dense, each bite gives you more nutritional bang. So instead of a plate of pasta, try salmon and asparagus. Steak and sweet potatoes. Sure, you can include pasta on the side, or maybe a roll. But let the protein and vegetable take center stage. Bite for bite, your kids will get more of what they need most. Try fermented foods I know, this could be a stretch for your kids. But fermented foods pack a major nutritional punch. You can buy them in the refrigerator section at natural food stores (pricey) or make them yourself (very inexpensive). In my house we do a lot of fruit kvass and sauerkraut. First and foremost, it’s another way to offer vegetables. You might be surprised like I was! My son happens to love sauerkraut. Who knew? He even loves kimchi. His very favorite fermented food so far (and mine too) are ginger carrots. But the probiotic benefit of fermented foods is a gift that keeps on giving. Here’s why. It helps your kids better digest and make use of everything ELSE they eat. Of course, not every kid is going to wolf down spicy kimchi. BUT kids usually like pickles. Instead of buying standard pickles, look for pickles that are actually lacto-fermented cucumbers. They look like pickles and taste like pickles but there will be no vinegar on the ingredient label – just water, salt and spices. Bubbies is a good brand that is widely available. Remember, fermented foods will always be sold in the refrigerator case. Another kid-friendly idea is fermented salsa. This is not as easy to find sold in stores but you can make it yourself. There’s a great recipe in this book. Use bone broth or stock Bone broth is trendy right now, but that’s not why I’m bringing it up. You don’t have to buy artisanal flavors for $13/quart and drink mugs of it daily. If you don’t know what I’m talking about, I’m basically talking about broth or stock that is made with chicken bones. Or beef. Or even just vegetables. Whatever. Yes, there are minor differences between broth and stock but nevermind. The point is…when you make it yourself, you have a nutrient-rich liquid. When you buy a box of chicken broth at the grocery store you have a box of…salty water. What can you do with this nutritious liquid? Obviously, use it anywhere that you would normally use boxed broth. Soups and whatnot. But you can also infuse your child’s food with these nutrients by substituting broth for water in some dishes. Making rice? Cook it in stock. It tastes awesome. If a slow cooker recipe calls for a can of Cream of Mushroom soup? Use equal parts stock and canned coconut milk instead. As a bonus, homemade broth or stock is dead simple and inexpensive to make. Bones, water, carrot, onion, celery, garlic, ginger, whatever you’ve got. Put it all in a pot or slow cooker. Add a bit of apple cider vinegar or lemon juice to help pull nutrients from the bones. Cook overnight or even a full day. Cool, strain, add salt to taste. Soaking grains What the what? Maybe you’ve never heard about soaking grains before. Don’t worry. It’s something only the nerdiest of food nerds get into…but with good reason. I’ll break it down for you. Grains and beans are perfectly fine to eat as-is. REPEAT. It’s perfectly ok to cook your brown rice and eat beans out of the can. However, these foods can block the absorption of iron in the body. They can also be somewhat difficult to digest. I like soaking my grains because it eliminates those potential problems AND cuts down on cooking time. A mom’s dream come true! So how do you soak your grains? Let’s say you’re starting with 1 cup of uncooked brown rice. You will need 2 cups of water and 2 Tablespoons of apple cider vinegar, lemon juice or some kind of acid. Heat water in a pot just until little bubbles form on the bottom. Remove from heat. Add acid and 1 cup of brown rice. Cover and set aside overnight or up to 24 hours. Before cooking, drain and rinse rice. Your cooking time should be significantly less than usual and the resulting grain will be more fluffy. Multiply that formula for as many cups of grain as you are starting with. (For example, 2 cups of uncooked buckwheat would required 4 cups of water and 4 Tablespoons of acid.) For a more in-depth explanation, check out this free series on preparing grains, beans and nuts. Take what works, leave what doesn’t I don’t expect that you’ll immediately implement all of these strategies. But if you’d like to work one or two into your daily routine, download my free “Meal-by-Meal Cheatsheet: How To Pack More Nutrition Into Your Child’s Food”: DOWNLOAD NOW Mentioned in this episode: Cauliflower Oatmeal recipe Grain-free Chocolate Spinach Pancakes recipe EWG Dirty Dozen Fruit Kvass recipe World’s Easiest Sauerkraut recipe Fermented, the book Free traditional Cooking series on grains, beans & nuts 1MealMomCommunity.com For future episodes: Subscribe and write a review on iTunes Subscribe to FindYourBalanceHealth.com Submit a question or topic idea to info@findyourbalancehealth.com

A lot of people think that eating a healthy diet is like joining a religion. And they think that, given my occupation, I must be the most religious of all! Well…let’s find out. In this episode of Food Rant, I walk you through a day in my life and show you not only what I eat, but how I strategize around food. I tell you what brands I buy, where I shop, how I use a meal plan… This is more than nutrition theory. This is how I really eat! As part of this episode we also talk about how important it is to structure your life in a way that supports your health and wellbeing. As a health coach, I have exactly that kind of structure and I looooove it. If you’re interested in knowing more about this career path, click the button below for my free series, “How To Become A Health Coach”: FREE SERIES: HOW TO BECOME A HEALTH COACH Now, you’ll want to listen to the full episode to hear how I feed myself and my family, but I’ll outline the highlights for you here: A meal plan makes all the difference Without a plan, you’re left scrambling. I set aside an hour each week to create a meal plan that saves me time, money and headaches all week long. In fact, the very first thing I do in the morning is refer to my meal plan! Keep your blood sugar steady This is my number one priority when it comes to food. Stable blood sugar is key for whole-body, whole-mind balance. And eating 6-8 small meals during the day is NOT the answer. I’ll tell you exactly how I structure my meals so I don’t need to graze all day. Cook 1 meal For all the moms out there, I know how hard mealtimes can be. But I stick quite firmly to a “1 Meal” policy. Who has time to cook multiple dinners every night? Mentioned in this episode: Michelle’s Farm-buying club in NY/NJ area Holistic Moms Network La Leche League Homemade Muesli recipe Find Your Balance Facebook Page Free series: How To Become A Health Coach Michelle’s supplements: Garden of Life Raw Multivitamin Garden of Life Raw Probiotic Vital Choice Wild Alaskan Sockeye Salmon Oil with Vitamin D3 Stamets 7 Daily Immune Support For future episodes: Subscribe and write a review on iTunes Subscribe to FindYourBalanceHealth.com Submit a question or topic idea to info@findyourbalancehealth.com

I swear I woke up on my 36th birthday 5 pounds heavier. I was pretty annoyed about it because I’ve been going to the gym so religiously. So I wanted to bring a guest on my podcast who could speak specifically about weight loss. Selfishly I was hoping for some advice I could take myself! (It’s one thing to be a nutrition coach for others, it’s another thing entirely to take your own advice…) My guest for this episode is Stacey Schaedler, a personal trainer I met as part of the yoga community in Boston. She’s still there – in fact, she runs her training business out of the yoga studio I used to belong to. Stacey knows a thing or two about weight loss. In the interview, she tells us about her own journey, including a period when she was competing in teeny, tiny bikinis for figure competitions, and how she went on to find a more balanced approach. As you’re going to hear, Stacey has some great advice about food and exercise and life in general. In the weeks since we recorded, I took her advice to heart. Just by tweaking a few things, particularly at the gym, I can see it’s totally working. Those 5 pounds are gone and I feel much more confident. I know what I need to do moving forward. After all, I’m not in my 20’s anymore. Or even my early 30’s… Stacey and I agree that when you want to improve your diet, it starts with awareness. What are you actually eating? How is it affecting you? I do a really simple food diary with my clients to get this process started. As a special gift with this episode, I invite you to download the exact food diary I give my paying clients. Complete and email it to me before March 1, 2016 and we can schedule a time to review it together – for free. DOWNLOAD FOOD DIARY You’ll want to listen to the full episode to hear Stacey’s 3 keys to weight loss success, but I’ll outline them for you here: Calories matter Eating real, whole food is always a priority, but it’s important to remain conscious of our caloric intake. That doesn’t mean you have to calorie count, but hey, those paleo brownies made with almond butter…those are pretty caloric dense. Have one. Don’t have 10. Lift heavy weights Weight training is not part of most women’s workout routines, but Stacey shares why weights matter and how to see changes in your body in – get this – just 20 minutes, 2-3 times a week. You’re stronger than you think and this single tip could unlock a whole new shape for your body (and mind!) Slow Down Just like we often don’t do enough heavy, physical work like weight training, we also live in a culture where there’s not enough emphasis placed on rest. And rest is essential. We’re not talking about surfing Facebook at work, ok? Real rest. Stacey says, “Work hard, recover hard” and that speaks to getting out of your comfort zone of general busy-ness and taking time to work the two extremes your body is capable of. Remember, as a special gift with this episode, you can download the exact food diary I give my paying clients. Complete and email it to me before March 1, 2016 and we’ll review it together, for free. DOWNLOAD FOOD DIARY Links mentioned in this episode: Stacey Schaedler’s website South Boston Yoga Jen Sinkler’s Lift Weights Faster For future episodes: Subscribe and write a review on iTunes Subscribe to FindYourBalanceHealth.com Submit a question or topic idea to info@findyourbalancehealth.com

Food Rant Podcast #8: 00:55 Special December Single Coaching Session Offer 03:34 Introduction to Kris Sampson 06:07 Kris’ diagnosis and treatment 09:05 About Triple-negative breast cancer 12:20 How diet impacts risk of breast cancer 13:23 Early detection vs. prevention 14:38 The tumor isn’t the disease 19:43 Risk factors you can control 20:45 Meat and cancer connection 22:45 Why buy organic? 24:10 Toxicity of cleaning & beauty products 33:33 Where to start changing your diet and environment 35:28 Choosing between food options 37:25 Question about BPA-free cans 41:15 Kris’ best advice for dealing with cancer 48:54 Free download: Leave Cancer In The Dust Links: To schedule a single session with Michelle: michelle@findyourbalancehealth.com The Institute for Integrative Nutrition Why I’ll Never Wear a Pink Ribbon Andrea Beaman’s website The Truth About Cancer Environmental Working Group’s Skin Deep Database Environmental Working Group’s Guide to Healthy Cleaning Environmental Working Group’s Food Scores Free download: Leave Cancer In The Dust For future episodes: Subscribe and write a review on iTunes (Click blue “View in iTunes” button) Subscribe to FindYourBalanceHealth.com Submit a question or topic idea to info@findyourbalancehealth.com