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In this Navigating Nourishment Podcast, Wendy and Debbie discuss the poem "Not the End of the World" by Jeff Foster, emphasizing the importance of presence and mindfulness. They reflect on how paying attention to small, everyday moments, like finding a beautiful leaf, can reveal hidden beauty and ground us. They highlight the therapeutic benefits of nature, noting that being present in nature can alleviate anxiety and depression. They stress the value of intentional practice in staying grounded and suggest that fully observing and appreciating nature's details can provide deeper healing than mere outdoor activities. They conclude by encouraging listeners to cherish moments and be more mindful and present in their lives.
Poem
NOT THE END OF THE WORLD
It's not the end of the world. Just the end of a dream.
Let your heart break today. Feel your feelings. Your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say, and know they are only new dreams trying to take root.
And feel your feet on the ground. Bring attention back to the here and now. To yourself. Feel the morning sun on your face. The breath rising and falling. Hear the sounds all around you. The bird singing. The television blaring. The traffic, the chatter of children.
So much here remains unchanged. So much here is familiar. Life goes on. The sense of being alive. The throb and pulse of being. Your ability to love, to hold yourself in presence. To connect with others, friends and strangers. To embrace difficult sensations.
Don't abandon yourself for a chaotic world. Recommit to your path today with even greater ferocity. Nothing is so bad when you stay close to the place where you are. Nothing is so bad when you touch your own power. Presence itself.
- Jeff Foster
The leaf pictures are from Debbie's walks.
The painting of the leaf is by Wendy.
TRANSCRIPTION
edited for readability
Finding Beauty in the Mundane
Wendy 00:00
We found this poem recently, a friend of ours posted this poem, and it landed so beautifully for both of us, we wanted to share it with our listeners.
“Not the End of The World" by Jeff Foster
It's not the end of the world, just the end of a dream. Let your heart break today. Feel your feelings, your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say and know they are only new dreams trying to take root and feel your feet on the ground.
Bring attention back to the here and now, to yourself. Feel the morning sun on your face, the breath rising and falling. Hear the sounds all around you, the birds singing, the television blaring, the traffic, the chatter of children.
So much here remains unchanged. So much here is familiar. Life goes on. The sense of being alive, the throb and pulse of being your ability to love, to hold yourself in presence, to connect with others, friends and strangers to embrace difficult sensations.
Don't abandon yourself for a chaotic world. Recommit to your path today with even greater ferocity. Nothing is so bad when you stay close to the place where you are. Nothing is so bad when you touch your own power, presence itself.
Debbie 01:48
It's so beautiful. It wraps it all up so beautifully.
Wendy 01:55
It really does. It's something to print and read often. This whole idea of presence can only be done with practice, intentional practice, it takes an awareness that really helps us become more grounded.
Just recently, I was on a walk with Dana and a friend of ours. It's the middle of fall right now, and we were crunching leaves like crazy underfoot, and we were in this beautiful park, and she bent down all of a sudden and picked up a leaf, and it was just exquisite. What we pay attention to is so important. And when she stopped among all these leaves on the ground and she picked up this really beautiful leaf - it was so colorful. -
On this episode of Navigating Nourishment, Wendy and Debbie dive into the pressure many people feel to look great for major life events, like a daughter's wedding. Rather than focusing solely on appearance, they emphasize the value of feeling strong, energized, and confident. Together, they challenge the pitfalls of diet culture, which often prioritizes looks over genuine health. Instead, they advocate for sustainable lifestyle changes—like nourishing the body with whole foods, staying active, and getting quality sleep. Sharing inspiring client stories, Wendy and Debbie showcase the lasting benefits of these habits, reminding listeners that true wellness is about feeling great from the inside out, not just achieving short-term results.
TRANSCRIPT
edited for readability
Wendy 00:05
One of our clients recently came to us and said, Oh my gosh, my daughter's getting married, and I've got to look my best for this wedding. All the family is coming to town. What should I do?
Debbie 00:16
She had a year to plan and wanted to look fabulous for her daughter's wedding.
Wendy 00:24
And it's so exciting, right? Weddings, and to look our best when all eyes are on you because you're the mother of the bride, and you want to shine.
Debbie 00:37
Yeah, of course, you want to shine for your own wedding and then when it's your kids, it's like, your second chance to shine. So that's what we want to talk about today, on Navigating Nourishment.
Wendy 00:49
Welcome. I'm Wendy
Debbie 00:50
I'm Debbie, and this motivated us to talk about this, because I think both of us have known people in our families or our friends or clients who have been motivated by an event and decided, oh, this event is coming up, my reunion, this wedding, this vacation, whatever it is, and I really want to look good. I'm going to take off 15 pounds…
Wendy 01:16
And this goes to one of our taglines. How do you want to look, feel and perform? And we're talking about the 'look' part in our society. We are really heavily concentrated on how we look, and there's nothing wrong with that. We all want to look good and don't want to take that away from anyone. That's part of the tagline. So, of course, we want to look good too.
We represent health and wellness so we show up to play the part of a health and wellness coach absolutely. But it's leaving out the part about feeling your best and performing your best, and that's the gap we see in the diet culture.
And to unpack that just a little bit - we want to help people question the motivation behind looking good, what it looks like, how you do it, and ultimately: Is this concept a temporary concept or a concept for life?
People often sacrifice their well-being for temporary weight loss
Debbie 02:18
We are tapping this in the age of those quick weight loss drugs that people are taking that make you lose your appetite, and so people are dropping weight. And I don't want to shame anybody. I don't want anybody to feel that we're saying that's not the right way to go.
However, let's talk about the habits that go along with that, with any kind of weight loss or motivation to look good, it can be an opportunity to have that motivation to do things that really nourish you, as opposed to starving yourself and not nourishing yourself on purpose, so that you can take off the weight and look good and inside not really feel great at all, because you're sacrificing and you're depriving yourself of nourishment just for the sake of fitting into that dress or that suit.
Aligning goals with personal well-being and feeling good inside
Wendy 03:16
Or you're skipping social events, or you're beating yourself up at the gym and sweating it all off and not nourishing yourself while you're sweating, right?
There are so many ways that we can look good and do it in a sustainable way that's so nourishing and gives us what do I want t... -
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In this Navigating Nourishment Podcast, Dr. Kristopher Sparacino, an acupuncturist and owner of Clear River Acupuncture, discusses his holistic approach to health and wellness, emphasizing the importance of proactive care. He explains the foundations of Chinese medicine, including Qigong, nutrition, and acupuncture, and details the benefits of acupuncture for pain, insomnia, fertility and more. Dr. Sparacino highlights the need for regular treatments and the integration of various modalities like cupping and moxibustion. He stresses the importance of self-cultivation and rest, and advocates for wellness routines that include acupuncture, especially during seasonal transitions. We underscore the value of investing in one's health and the potential cost savings of preventive care.We encourage you to reach out to Dr. Kris and book an appointment for your well-being.BioDr. Kristopher Sparacino, DACM, L.Ac., is the owner of Clear River Acupuncture, Lincroft, NJ and a Doctor of Chinese Medicine, licensed in the state of New Jersey; nationally board certified in Acupuncture.His personal experience with acupuncture led him to complete the 5-year Masters and 2-year Doctoral programs at The Eastern School of Acupuncture and Pacific College of Health and Science, respectively. Dr. Kris is also formally trained in Cupping, Cranial Sacral Therapy, Reiki, Moxibustion, Chinese Herbal Medicine, Essential Oil Acutherapy, Theta Energy Healing, Medical Qi Gong, Qi Gong & Tai Chi Exercise, Yoga, and Meditation.Dr. Kris strives for an organic and intuitive approach to guide his treatments. He works with his patients’ not only to treat their symptoms but also to discover the root of their ailment and bring them back into balance. Dr. Kris continues self-cultivation daily by way of Meditation, Yoga, and Qi Gong exercise.Dr. Kris is an active practitioner with The Wellness Hub of NJ sharing many of his gifts including monthly sound bowl, meditation and Qi Gong. TranscriptEdited for readabilityWendy 00:13Debbie and I are so curious about exploring different kinds of treatments and modalities around health and wellness. And so we're super excited to have Kris with us today, Debbie 00:25Welcome to our podcast, Navigating Nourishment. This is Dr Kristopher sparchino. He's an acupuncturist, and he's the owner of Clear River Acupuncture in Lincroft. He's a doctor of Chinese medicine, and he's licensed here in New Jersey. He is a wonderful practitioner. I use him myself. I look forward to my appointments with him, because it's such a zen place, and I feel better when I leave. It's just wonderful. So he has a lot of training. He has a five year master's degree and two year doctoral program, so he knows what he's doing. And you went to the eastern School of acupuncture and the Pacific College of Health and Science for both of those degrees, right? Yes. (Kris)Besides acupuncture, you do amazing other things too. You're trained in cupping and cranial sacral therapy, Reiki, moxibustion, Chinese herbal medicine and acutherapy with essential oils, Qigong and Tai Chi, and yoga and meditation, and there's probably something I'm missing there, too. We love what you do, and we love that you're so holistic in the way that we are, that you don't look at people just for their symptoms. You look at them as a whole person and want to know what's behind the problems that people come to you with and it's not just about treating those symptoms. We have to look at people as a whole. And so I think that's why we feel like we're in sync with you as well. Wendy 02:12I remember the first time you came to our space and we had the open house to introduce your singing bowls and Crystal bowls and Tibetan bowls, and your Qigong here. Your energy is wonderful. And because you practice all of these things, you're able to show up with the grounded beautiful energy. Kris 02:43Oh,
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Candy is a everywhere -the temptation of candy can even be found when get your car washed. The temptation of candy can highjack our wellness goals in a heartbeat - we get it. It's hard to make the choice EVERY SINGLE TIME YOU LEAVE YOUR HOME. Some of our clients have it super hard - they are teachers, administrators, nurses and health care workers and for some odd reason, candy is always available - for a quick fix. In this episode of Navigating Nourishment, we talk about the three options we have during the Halloween season - which seems to be stretching into our sacred summer season.
We are very interested in your feedback on this podcast - we talk about cute costumes, the pressure of being the cool house with the best candy, and hiding from it all. We all have a choice. What will yours be this candy season?
Post Recording: We continued the conversation about things we gave out for Halloween in the past that were flops; the latest elaborate costumes; how Halloween’s commercialization is kinda sick; and how perfectionism steals the joy from events. We also found this link and this link for tattoos for kids that are ink-safe.
TRANSCRIPT
edited for readability
Wendy 00:02
So we have a conundrum we wanted to share with everybody.
Debbie 00:07
It's a Halloween conundrum. Today we're sharing the stories of torture, really, for us as health coaches during Halloween.
Wendy:
There's so much candy everywhere, even at the car wash center.
Debbie:
It's already starting in mid September. I've started to see Halloween decorations out and candy in the stores that don't normally have candy(at least, didn't used to normally have candy). Here's the torture. I had a reminder on my phone to buy Halloween candy because last year we were too late and we didn't have a good selection. So I said, next year I'm going to get a jump on it. And I went to go online to buy some and I couldn't do it. I just couldn't do it!
Wendy:
And every year for the last 17 years, Debbie and I have talked about this torture that we have with actually spending money on candy to give to children.
Debbie:
Because the candy that you give to children at Halloween is filled with ingredients that we are always talking to our clients about avoiding.
These ingredients are not nourishing.
Wendy:
It's artificial sugars, artificial colors, artificial flavorings piled with trans fats.
Debbie:
Right - hydrogenated oils and, yes, all kinds of stuff that we're constantly saying to our clients, please try to avoid this.
Wendy:
It's a volume thing at Halloween. Kids indulge in too much sugar, and behavior is poor. And so I think of the poor parents putting up with stomach aches and headaches and withdrawals from sugar, and the poor teachers the next day too …
Debbie:
And the parents that end up eating their kids Halloween candy. Our clients come in and say, I ate all my kids' Halloween candy, or I can't keep it away. If it's in the house, I'm gonna eat it.
It's never a helpful situation to have candy in the house when you feel vulnerable.
Wendy:
No, it's not.
Debbie:
Well, what are our choices?
Temptation of Candy Choice #1
Wendy:
We have three choices. We could skip Halloween and close the windows, close the doors and pretend we're not home OR leave the house - which I've done several times. My husband and I will just leave and not participate, but then we're kind of cheating out of the community event and seeing all these really happy kids in costumes.
Debbie:
And it's adorable!
Wendy:
So we miss out when we do that, and we don't want to be the grump house, right?
Temptation of Candy Choice #2
Debbie:
Exactly. You don't want to be that house that kids say - oh, don't go there. They're never home. But okay, so that's our first choice. The second choice to get away from the candy is to buy ... -
Wendy and Debbie discuss five stress-inducing behaviors to let go of: making comparisons, multitasking (task switching), over-scheduling, procrastination, and perfectionism. They emphasize the importance of recognizing and addressing these habits to improve well-being. Comparisons can lead to dissatisfaction, while multitasking is inefficient and stressful. Over-scheduling often results in rushing and stress, and intentional pauses are beneficial. Procrastination can snowball into stress, so breaking tasks into smaller steps can help. Perfectionism is unrealistic and self-defeating, and embracing imperfection is key. They conclude by encouraging small, consistent steps for lasting change.
Transcription
Edited for readability
Wendy 00:05
We're going to talk today about a very hot topic. It's something that has invaded our lives, and it's called stress. In this episode, we talk about some of the things that we can control.
Debbie 00:19
We are talking about mindless stress. This is stress that you really have some control over - though we don’t always realize it.
Wendy 00:30
Stress is exhausting and it really messes with our well being. Sometimes we just don't realize the stress has this undercurrent in our life. So we'll talk about some obvious things that we can control.
Debbie 00:48
We know we can't control a lot of things that are causing stress. But I'd say there's a good amount of things we can control that are stress inducing. So let's throw those away.
Wendy 01:09
Let's jump in. We've got five ideas to share with you. The first one is to:
1. Let go of Comparing
Recognize when you're making comparisons - because that really gives us agita.
Debbie 01:24
It is natural to compare - it is built into our DNA. But we are smarter than that, and we don't need to needlessly compare. We really don't.
Wendy 01:37
So first recognize that you're comparing and then notice how you feel about it in your body. You know what happens when you begin comparing yourself and how personally belittling it can be?
Debbie 01:53
It can be a never ending cycle of wanting something and not being satisfied with yourself. It's something that is probably unrealistic in a lot of ways or not necessary. So it's a moment of mindfulness, of saying, Oh, there I am comparing myself again - not necessary!
Wendy 02:20
The second one we wanted to talk about is this idea
2. Let go of Multitasking or task-switching
Debbie 02:31
An example: if you're talking to someone on the phone and you're also trying to read emails.
Wendy 02:38
Good example. It's like trying to have a conversation with my husband and being on my phone. It's so rude, and it causes unnecessary stress for the relationship.
Debbie 02:51
And honestly, you're not really paying attention to both things at the same time anyway. You think you're being efficient, but you're really not.
Wendy 03:01
No. There are a lot of studies about how this task-switching idea doesn’t keep you fully present. The thing that was happening before, kind of stays sticky with you for a while, and re-engaging in the work that you're doing and still having this thing niggling in the back of your head. Say you've got a notification in one of your apps or something like that and you interrupt what you are doing to read it. It's a distraction from what you are focusing on. Not effective, and it can stress unnecessary.
Debbie 03:28
And the world right now is set up for that. You know, it's like the shiny, sparkly thing all the time. And to be honest, today, we've been working for a while now, and we had to refocus ourselves many times. It's not that we were task-switching as much as we were getting distracted. The mindfulness is staying on course for something you're trying to get done or finish or pay attention to, -
Wendy and Debbie are excited to share new 6-week reset groups announcement for September, offering in-person sessions in Red Bank and virtual Zoom options. Their program aims to help participants feel more comfortable in their bodies, create nourishing habits, and find personal wellness formulas. They emphasize that their approach is customized, not one-size-fits-all, and stress the importance of self-care, especially for women going through transitions like leaving the workforce or dealing with perimenopause or postmenopause. The program costs $300 and focuses on nutrition, sleep, movement, mindset, and connection, with unlimited support between sessions. They encourage people to book a free consultation to see if group coaching is right for them.
TRANSCRIPT
(edited for readability)
Wendy 00:01
We are so excited when we create new groups, and we're on the cusp of starting a new group here in September.
Debbie 00:10
September is always the best time to start these things, because it's kind of like the new year. For a lot of people, even if you don't have kids in school, it feels like a fresh start in the fall, right?
Wendy 00:23
We were having a conversation just this week with a group of women, and they were saying, you know, as soon as September hits - I’m ready - the day after Labor Day, right? Everyone is saying, ‘Oh yeah, me too! I've had way too much ice cream this summer’ and that sort of thing.
Debbie 00:41
It's because in summer, I think so many of us let go of some habits that are nourishing and maybe splurge a little bit on things that we wouldn't normally splurge on. And so there's kind of this feeling of, okay, I need to stop doing that. It's been three months now. Now let me reset.
Wendy 01:02
Our next ‘reset program’ is six weeks, and we're starting two groups, one group meets in person in our Red Bank Office and a second group meets on Zoom. You can be anywhere in the world and join us on Zoom.
Debbie 01:16
And we do have some people who travel anywhere in the world who are in our groups. We're going to have the link in our show notes, so that you can go and see what it's all about and sign up if you'd like to and get going.
Wendy 01:41
Who would join our 6 week Reset Groups? People who want to feel more comfortable in their body. And if that's you, you're a prime candidate. If you want to create nourishing habits, you're a prime candidate. And if you want to find your own personal wellness formula, that is what we'll be doing in the six weeks.
Debbie 02:01
In our group experiences, the best thing about it is that we are not a one-size-fits-all program at all. That's not how we operate, because we're all unique. And in the groups, you get to see how unique each person is, and it really helps our mindsets because any one program doesn't work for everybody. So we really customize what might be the best path for you.
Wendy 02:41
Most of the women in our groups are going through some sort of transition. Either they've transitioned out of the workforce, or they are changing jobs. Many of the women in our groups are in the throes of perimenopause or post menopause, and trying to figure out how to be with this new body that is different hormonally.
6-week reset group
Debbie 03:07
Women who might simply have a different mind space because their kids have left for college or have left their house, and now they have more space for themselves.
Wendy 03:20
Some women come to the group saying, “This feels so indulgent to me.” Why should I have to have someone help me through this?”
We both are each other's coaches. My husband's my personal trainer. You know, the most famous people in the world have lots of coaches around them.
We really meet you wherever you are.
One of the things that I think Debbie and I really are good at is helping people stay curious, -
In this episode of Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of doing Just One Habit: small, consistent actions for significant life improvements. They emphasize that people often fail to achieve their goals due to unrealistic expectations and the "say-do gap." They share several real-life examples of their own habits and their clients. These habits, when practiced regularly, can lead to substantial long-term benefits. They stress accountability and the use of tools like apps to help maintain these new habits.
23 minutes
Transcription (edited for readability)
Small, Consistent Steps for Lasting Change
Wendy 00:00
So many of our clients come to us and say, I want increased energy, clear thinking, to get back to my ideal body weight. These are some of the things people come to see us for. And one of the questions we always ask people is, how long did it take you to get where you are? Say you're 60 years old and you're 10 pounds different than you were when you were 50, or you can't run a mile at the same pace that you used to 10 years ago. Today, we're going to talk about small, little-mini-wins done consecutive over time, yielding the results that you're really looking for
Debbie 00:44
You're going to walk away from this podcast with something that's really going to change your life. That's our goal, at least
The "Say-Do Gap" and the Importance of Small Actions
Wendy 00:53
That's right, and we want to be realistic about expectations and time. I think time gets away from us so quickly, and we have these great intentions for ourselves, and we think about it all the time, but we're not doing anything. There's this say-do gap that we see that we want to shine a light on. We’re here to give you some really easy, doable ideas.
Debbie 01:24
It's like, we have these intentions about things, and time flies away from us, and here we are at the very end of summer, just like that! (snap) I know I had many intentions of things I wanted to do this summer that didn't happen and that's just an example of a couple months. But think about the years, the things that you intended to do for years now that you didn't do.
Wendy 01:53
There’s a ‘static’ about that - when we want to do something and we still don't do it. Dana and I say this all the time: It's like ‘death by paper cuts,’ which is kind of this morbid idea, but it's these little things that we promise ourselves that then don't happen. That gap of promise causes us suffering. We want to shine a light on that and say you don't have to change everything in your life all at once overnight! We know with 17 plus years of coaching that that does not work.
Debbie 02:34
All or nothing doesn't work.
Wendy 02:39
It's proven time and time again. The marketing in this industry is sexy about these ideas of quick change. And we want to bring people back to the basics.
And if this is the first time you're hearing us, my name is Wendy.
Debbie 03:05
and I'm Debbie, and we're Navigating Nourishment. So let's talk about baby steps.
Baby Steps and Compounding Effects
Wendy 03:14
When we think of baby steps, sometimes we think we're not getting anywhere, but the compounding baby steps really takes us on long, long walks - one step at a time. And if we could strap on a little bit of curiosity and patience with ourselves, the baby steps really add up. So we have a bunch of ideas to share with you today,
Debbie 03:43
We do. And here's the takeaway, we're going to share a bunch of ideas. We're asking you to choose one, just one, because it's almost impossible to not do one thing. And these one things are not big. We're talking about doing a very small, one thing that'll change your life after compounding it over and over and over and over and over….
Wendy 04:12
Here's a visual example that, before we turned on the podcast, -
When it comes to your health and wellness, when do you harness grit vs grace? In this episode of Navigating Nourishment, Debbie and Wendy discuss the balance between grit and grace in overcoming adversity, emphasizing the importance of recognizing one's stories, practicing self-compassion, and maintaining resilience while also being gritty when necessary. They explore the need for balance between discipline and grace in various aspects of life, including fitness, and share practical strategies for self-care and personal growth.
Transcript
edited for readability
Debbie 00:00
There's so many times, and I'm sure this has probably happened to some of you, where you're going about your business and doing your activities, doing your thing, and something happens, you get hurt, or you get sick, or plans are canceled, and everything just stops, and you're mad, upset or depressed because you can't do what you were going to do, and you just get down on yourself. And so before you know it, a few weeks have gone by, and even though you said, Okay, I'm going to pick myself up after a week, you didn't, because you just kind of went down that drain, and you find yourself a month later feeling terrible about yourself for not doing anything.
Wendy 00:46
That sounds like someone who is totally derailed.
Debbie 00:50
Yeah, and that happens a lot.
Wendy 00:54
It does. It happens a lot with our clients, if they've set out to do something specific, new habit, or if they've committed to a specific way of eating, and then don't do it, they just feel bad about themselves. It's really demoralizing, and it can have a ripple effect on other places and situations in our life. It can affect our work performance, our workout performance, and our relationships with our friends and our family.
Debbie 01:29
We see it happen all the time. I'm thinking of one of our clients in particular, who was really on a great roll of walking and being active regularly for the first time in her life, where she was really getting in shape and feeling good about herself. And she got injured, and she went down a drain fast because she had worked so hard to get there, and then all of a sudden, it had to stop, and she was told she had to stop by certain people as well, and that just made her go in a completely opposite direction.
Wendy 02:05
Today, we're going to be talking about grit and grace and that really fine line between the two of them. We’ll talk about how to pick ourselves up and hold intentions with grace AND where we need to be a little bit more gritty.
Debbie 02:25
Just those two words have helped me tremendously because I've felt myself starting to circle the drain a few times. I’ve had to say, wait a second here, where's my grit? I need to just get a little bit of grit right here, and it puts me into a different state of mind. So those two words are very powerful, and that's what we want to uncover here. Welcome to Navigating Nourishment. This is Debbie.
Questions to ask yourself when you need to decide on grit vs grace
Wendy 02:50
And this is Wendy. We're so happy you've joined us. I think this is such a human nature conversation, and we can apply the idea of grit and grace to anything in our life. And it's a matter of saying, All right, here's my situation. Here's my truth right in this moment:
Do I need to:
muster through this? Or rest?
actually get this out? Or wait till tomorrow?
put in more energy, more determination? Or relax?
focus on this a little bit more?
Am I giving myself excuses or being too soft on myself?
Maybe I'm being lazy?
Maybe you know the story you're telling yourself and ask. If I put more grit into this specific situation, is it going to move me towards my goal, or is it going to bury me?
Debbie 03:43
That's a big thing where you mentioned stories, because it really does come down to the stories that ... -
It might not be a sexy topic, but the value of fiber is preventive medicine! In this Navigating Nourishment podcast, Wendy and Debbie discuss the importance of fiber in our diet, highlighting its various health benefits, including preventing constipation, lowering cholesterol, promoting gut health, and providing prebiotics. They emphasize the importance of increasing fiber intake through whole foods, a gradual approach, and tracking fiber intake to maintain optimal health resilience.
Link to the Grams of Fiber in Foods
https://nourishcoaches.com/wp-content/uploads/2024/07/Fiber-is-Preventive-Medicine.mp3
Transcript
Wendy 00:00
Welcome to Navigating Nourishment. We are national board certified health and wellness coaches. And we know everybody wants to look feel and perform their best - your hosts included. And so on today's Navigating Nourishment podcast, we're going to be talking about fiber, the preventive medicine. We all know that fiber is good for us - but because we don't lump it in with carbs, proteins and fats, we often forget about it. So we want to highlight the benefits of fiber and how good it is for us.
Debbie 00:37
In doing a little bit of research for this podcast, of course, it reminded me and probably you too, Wendy, I can still add more fiber! We defiantly benefit from these podcasts, too. So today, we're going to be talking about how fiber is considered a preventive medicine because of its many health benefits.
Wendy 01:01
The definition of fiber: a type of carbohydrate that the body can't digest. And we'll dive into that a little bit more,
Debbie 01:11
There are three types, you might know two, but there are three: soluble fiber, insoluble fiber, and prebiotic fiber.
Wendy 01:21
We're just going to drive home the importance of fiber in our overall diet, and how we will all be eating more fruits and vegetables and nuts and whole grains after this podcast.
Adequate hydration is crucial when increasing fiber, water helps fiber move through digestive system.
Debbie 01:33
Right after this podcast probably because it's going to be lunchtime for me. So let's dive into those benefits. The one that's most obvious, and the one most people think about probably is our digestive health and fiber adds bulk to our stool, it makes it easier to pass our bowel movements, which prevents constipation, obviously. But it also absorbs water. And so if you have loose stools and you're on the other side of constipation, fiber helps absorb water to solidify our stools. So it's good either way.
Wendy 02:07
And I wanted to jump in here too, and just say that many people define constipation as not having a bowel movement every single day. There might be some controversy about that, because we are all individuals. Most people who don't have a bowel movement every day are constipated.
Debbie 02:31
Right, and it doesn't always mean that you're uncomfortable, it just might mean that you're backed up. And that might not necessarily be uncomfortable.
Wendy 02:39
Fiber helps reduce the risk of hemorrhoids, diverticular disease, and colorectal cancer.
Debbie 02:50
I've heard of people having these issues in my peer group recently. Some fiber ferments in the colon, and that prevents colon diseases. So that's another good reason what we need to get fiber in there for its fermentation benefits.
Wendy 03:12
Fiber also catches things, it's kind of a clearing house, it helps pull harmful elements out of our body into the waste, maybe it's allergens or hormone byproducts, which was new to me in this recent research. Fiber also helps eliminate environmental toxins. So the fiber helps if you know there are some environmental toxins that we can't necessarily control, like neighbor's spraying Roundup and mosquito repellent and that sort of thing. I can't control what my neighbors do. -
There are unexpected health issues post-menopause. In this latest episode of Navigating Nourishment, we speak candidly about our personal experiences with menopause. We acknowledge the lack of education our doctors are given in medical school and the lack of research on women’s health that has lead to the chaos women feel during this prominent time of life. As you know, hormone levels rapidly fluctuate, but you might not know that makes bloodwork almost useless. We emphasize the unique challenges of each individual’s experience and stress the importance of communication and understanding among women going through menopause. As always, we advocate for dialing in to our Five Foundations of Health.
TRANSCRIPT
(edited for readability)
Debbie 00:15
It's about our take on what we know about the health and wellness industry and what, how to sort through it all. Because it's not only is it confusing, but it's misleading. And we want to help people out trying to understand what's going on with their health.
Wendy 00:32
We need to be more of an advocate for ourselves, we often give away the decision power to other people. And so we're here to coach people along and help them really take care of themselves. We're the person who knows our body best, right? Our doctors and our coaches and our chiropractors and acupuncturists don't know us better than we know ourselves. But they can help. As long as we're really good communicators.
Debbie 01:01
That's right. And that's how we help people out exactly.
Wendy 01:03
Specifically for this podcast, we want to make sure everyone knows we're not doctors, we don't diagnose, treat or cure, we are here to have a conversation with people about their health.
Debbie 01:17
And a lot of it is our own interest in it because of what's going on with our own health and our clients health. So we come to you with real anecdotal stuff. But again, we're not. We're not doctors. So whatever information we have, we want you to be curious about and to check it out on your own as well. So you came in this morning, Wendy, not feeling so great. And this isn't the first time in the last few weeks. It's been a couple of times, at least
Wendy 01:47
I had a really bad migraine and now I've got a migraine hangover. I got off the phone with a client and bam, it hit me out of the blue. No warning. And it was a tough sleep for me last night. And it's still kind of lingering. I'm asking myself, Why is this happening again?
Debbie 02:13
I've been saying that all the time that I have a whole list of odd little things that have been happening, having to do with my hands hurting, having trigger finger, having higher cholesterol and blood pressure numbers, weird things. Considering all the practices that I do in my life – I’m fit, I eat really nourishing foods. I have low stress. I'm doing all the things that I can do to support my health. And you wouldn't know it by what's going on in my body right now.
Wendy 02:48
Similar here - my heart rate is sky high when I run, which is really disconcerting – but only sometimes. And I've got these cramps that are just like, out of the blue. I'll just be sitting there or I'll be walking and I'll get this random cramp. And it's just, it's unusual.
Debbie 03:09
It is very disconcerting. And it's frustrating. You know what, nobody told us!!! Nobody told us that this is so normal for being postmenopausal.
Wendy 03:24
Post menopause is a big subject and we've been diving into different research, reading new books and trying to get to know ourselves a little bit better. Trying to understand where the brain fog and frustration is coming from and just not completely feeling like ourselves.
Debbie 03:48
Exactly. There is a lack of menopause training in medical school, for sure. And there's a lack of research done on menopause. I mean, the numbers are insane. -
In this Navigating Nourishment Podcast, Debbie and Wendy discuss the essential elements for a nourishing summer. They emphasize the importance of connecting with nature, practicing mindfulness, and prioritizing self-care through activities like napping, movement, and socializing. Debbie highlights the natural cravings for sweets during the summer and suggests replacing them with fresh fruits from local farmers markets. Wendy stresses the significance of sleep in the longer days and shorter nights and provides a practical tip for improving sleep quality.
Transcript
Debbie 0:06
We are health and wellness coaches and we wanted to kick off this podcast, saying that coaches are a little bit different than, say, your doctor, or nutritionist who tells you what to do - we offer prescriptive.
Wendy: 0:23
We work hand in hand with you, and really sit down and look at your entire life and see where you could make mini tweaks to get to feeling better. Because we want to live a really long life. And we want the vitality to go along with it!
Debbie 0:42
Definitely. And one of the biggest things we do as coaches is: we're your accountability coaches. And that's where people really have struggles, because everybody knows what to do for the most part, and they know they need new habits or to get rid of old habits. Having someone that you have as an accountability person is wonderful. How do we do it!? We use our Five Foundations of Health. And today, we're going to be talking about Summer Tips paired with our Five Foundations.
Wendy 1:20
At the time of this recording, we have just celebrated the summer solstice - the longest day of the year. And so we wanted to frame this podcast around very specific tips for the summer.
Nutrition and Sweet Cravings
Debbie 1:37
Our first foundation is Nutrition. We want to talk about your sweet cravings in the summer.
Wendy 1:45
I know I have them and it's natural to have them.
Debbie 2:06
We often go towards things like iced coffees with a lot of stuff in them. Or ice cream, for example. And it's not that we don't eat those ourselves. We love them.
Wendy 2:07
And there are tons of fruits now that are just popping like crazy. We just got through strawberry season and now we are in blueberry season - and we're headed into stone fruit season soon.
Debbie 2:20
The whole reason we crave sweets is because we need energy. And we need our most energy in the summertime because we're so active, and there's so many things to do. And our days are long, and we need extra energy to get through these long days to be productive. So we crave sweets a lot in the summertime. Fruits are essentially what we crave. So we want you to think about that the next time ice cream pops into your mind. Maybe you can grab a handful of blueberries and see how that makes you feel.
Wendy 2:55
Play around. Get curious.
Debbie 2:59
And check out your farmer’s markets because they're going to have the most local and the most fresh fruits available. Oh, I'm so excited for this ongoing fruit season in the summer. It's like it's almost too much!
NJ Farmer’s Market Guide
Wendy 3:12
It is! We have a family tradition to go blueberry picking and we go really early in the morning. You're out there with all the birds and everything. And every now and then one pops in your mouth while you're out there.
Debbie 3:30
Yeah, definitely. Here is our local, favorite blueberry picking place: Emery’s Farm https://emerysfarm.com/
Wendy 3:37
Our second foundation of the Five Foundations of Health is Sleep.
Sleep - mask up
Debbie 3:42
Yes. Sleep. It's ever elusive to so many people.
Wendy 3:47
Yes it is. And like all of our Foundations, we want to bring awareness. For this particular one, we wanted to give a very specific and practical tip. -
https://nourishcoaches.com/wp-content/uploads/2024/06/Whats-100-Calories.mp3
This podcast was inspired by clients asking us: "Are 100 calorie snack foods ok to eat?" It got us thinking - What makes up 100 calories of snack food?
Here is our answer.
In this Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of prioritizing nutrient-dense snacks for sustainable health. Debbie highlights the manipulation of taste buds by the processed food industry, leading to false cravings. Wendy emphasized the importance of choosing snacks that provide a good balance of nutrients. They compared and contrasted various snack options, including blueberries, radishes, and cheese, and encouraged listeners to prioritize whole, nutrient-dense foods for optimal well-being.
Transcript
Debbie 0:01
I was out and about the other day, and I overheard a conversation - a couple of women talking about calories. They were talking about choosing between a couple of different foods because one had more calories, and one had less calories. The foods that they were talking about, to me were not the most nutritious choices. And it made me think about how people focus on calories without thinking about the difference between one calorie means next to another kind of calorie.
Wendy 1:17
We've been trained to talk about all food being equal, and it's just about calories in and calories out - as an energy expenditure, and it's so much more rich and nuanced. And this, I think, is where a lot of the confusion and difficulty comes with people and we want to simplify it by sharing some really interesting data.
Debbie 1:45
Exactly. In talking about the different foods that are of the same amount of calories, you can get very different effects in your body. And and it doesn't come down to losing or gaining weight necessarily, because what happens in your body is so different when you eat one thing next to another one.
Wendy and Debbie discuss the nutrient density of different foods, highlighting the difference between 100 calories of real food versus ultra-processed foods.
Wendy 2:18
Absolutely. Some foods are more easily broken down. The calories in their whole food form act differently once they're broken down inside our body. So there are so many layers to how our body absorbs and processes foods. That's where the confusion is. So let's come back to what is nutrient dense. What gives your body the language and the fuel and the energy to turn it into the skin and blood and energy. We are walking food.
Debbie 2:53
We are what we eat. And besides that, 100 calories of one food versus another one can fill you up and make you feel satisfied and make you feel really good. And another 100 calories keeps you jonesing for something else 20 minutes later because it didn't fulfill any nutrition needs.
Different foods can provide varying levels of satisfaction and nutrition, despite having the same number of calories.
Wendy 2:53
Satisfaction - is one of the big things we want to talk about today. Satisfaction in the palate, like on our tongue has been manipulated so much by highly processed food industry, that our dopamine receptors are all firing with this false food.
Debbie 3:39
Our taste buds had been hijacked. We have a podcast about that very sadly.
Wendy 3:43
So we don't know what an apple really tastes like anymore. And so some of the calories we're going to talk about, they might make us tick, give us some sort of happiness via the taste, but it gives us no energy. It gives us no strength. And it's just empty calories.
Debbie 4:15
So let's just start with our little list of 10 or 11 things, right? We
Wendy 4:22
We're kind of doing a comparison with this list. We aren't demonizing any of these foods or making any of them a halo food. We are simply bringing awareness to what 100 calories looks like in food. -
Debbie and Wendy share their strategies for tackling clutter in a mindful and intentional way. Debbie emphasizes starting small, dedicating five minutes a day to organizing, and promising oneself a win. Wendy highlights the importance of having an accountability partner and taking small steps towards a goal. Both agreed that letting go of unnecessary items can lead to a more organized and peaceful living space, and that clutter can contribute to anxiety.
Transcript
Debbie 00:39
It is spring as of this recording.
Wendy 00:43
And we have lots of clients talking about cleaning up.
Debbie 00:48
Yeah, cleaning up clutter, getting rid of stuff.
Wendy 00:54
Too much stuff truly causes anxiety. There's a direct connection with piles of stuff. And it might be wonderful stuff. It might be valuable stuff. It might be wonderful memories. But stuff accumulated in corners and drawers and in closets can cause anxiety, it can really stress us out. When we're stressed, our hormones get all wonky, our metabolism gets all wonky.
Debbie 01:31
Let me step back for a moment, because this is such a natural human trait to collect stuff. I always go back to our roots back in the day, 100,000 years ago, when we didn't have a lot of stuff. And so we had the urge to collect things that we needed to live and survive. That is built into our DNA and we still haven't evolved out of that. And so we end up with too much stuff. It's just this human nature to do it. And before we know it, we look around and we're like, How did we get here?
Wendy 02:09
We have a couple of clients who have inherited stuff from grandparents, and then parents, and it's hard to go through someone else's stuff, let alone your own. So when we're in the sandwich generations, you know, maybe the kids haven't left yet, and their rooms are still full of all their stuff. Maybe we have boxes of kids memorabilia, their arts and crafts projects, or their report cards and that sort of thing. I know, my mom and dad are doing a lot of purging themselves. And I got a box full of that material. And I was going through it. It really held some fond memories. So I took a couple pictures. And then I got the shredder out and it felt really good.
Debbie 03:03
And it may not only be stuff that other people gave you, I'm looking at my home office right now. It does cause me anxiety, because it's cluttered with a whole bunch of stuff. There are some things that were handed down to me, but most of it is things that I've accumulated over the years. Our generation is between worlds in that we used to do all things on paper. And we've moved so much stuff online or on the computer or virtual stuff that I don't know why I'm still holding on to so much paper. But it's there, there's so many things that I just need to let go of. It's a powerful practice to let go. And I think it's something that is always a message in my mind - in so many different areas, not just about stuff, but letting go. And it always always, always feels good.
Wendy 04:02
It does feel good. And I want to go back to these piles because you and I are wired a little bit the same way. I think it's really important this conversation between paper and computer. And I'm not going to get rid of my cookbooks. Right? I might purge a couple a year, right? For cookbooks, there's so much value in holding the paper copy. And so I'm bringing that up because I'm looking around my office and I have to make some decisions. I've got these cutouts from newspapers and from magazines. I'm like, Oh, that would be a good blog post or that would be good for a podcast.
It's trying to discern what's valuable, what's not and what's practical, what's not. And there's a lot of decision making. You know, there could be some decision fatigue. Yeah, that's what feels overwhelming for me when I look at my office and all the accumulation of stuff. -
It struck us as funny that day that one of our colleagues came in with an experience she had at a restaurant meal with friends recently. When she was talking about wellness with her friends and mentioning meditation practices, the woman declared that “meditation is dead,” meaning passe or not in style anymore. And though we laughed about the ridiculousness of it, it stuck with us.
Meditation dead?
Is this how some people view meditation or any other nourishing wellness practice–as something that comes in as a trend and then goes away? Of course, there are trends that come and go, usually because they are of the ilk of quick fixes. Meditation, however, is here to stay.
The practice of it is older than history itself. Research indicates that it has served as a spiritual endeavor for humans since the dawn of our existence. In 2007, psychologist Matt J. Rossano suggested that rituals and meditation practices around campfires between 200,000 and 150,000 years ago played a crucial role in the evolution of human working memory. He posited that the act of "fire-gazing" not only rewired our brains but also enabled the emergence of symbolism and language, fundamentally shaping our humanity.
So, in a way, meditation is in our DNA from ancestors past.
In our latest podcast, we talk about our own practices of meditation and how it doesn’t really need to look or be a particular way. It takes many forms and that’s what makes it completely doable for everyone. We also mention The Wellness Hub and their weekly Wednesday meditation group open to everyone at our space in Red Bank.
*Note: In the podcast Debbie makes an error in attributing a song lyric to Nirvana when it is the song "Machinehead" by Bush
Here’s the transcript:
Wendy 00:33
It's spring, and it's glorious out right now. And everything is popping. The flowers are just kind of making me high a little bit.
Debbie 00:40
Yeah, for sure. For spring does that it's so motivating. It's so, it's so cheerful, and it gets you wanting to do a whole bunch of stuff.
Wendy 00:50
Just the whole idea of renewal and birth is just really beautiful. If we pay attention, or it can feel like complete chaos.
Debbie 01:00
Yes, I mean, every transition of season feels a little chaotic. But I think that the spring one is especially chaotic, because I think we all feel like we need to be productive and get a bunch of things done.
Wendy 01:11
Oh my gosh, yeah. And in the winter, we're a little bit more quiet. And just the darkness leads to a little bit more quiet. But the lighter nights, it's really like I'm still supposed to be doing something, right. So true. It's harder to wind down when it's laid out.
Debbie 01:31
It is That's very true. And the thing about spring, too, is I think, including me, it's a time where you want to take on new things and take on new habits and say, Okay, this is a good time to start this.
Wendy 01:44
And it is it is.
Debbie 01:45
That's a great time to start. Yeah.
Wendy 01:48
And we have one number one thing we wanted to talk about today as a habit to start, right. And it stems from a conversation we recently had with someone who claimed that meditation is dead. It's so passe, it's gone. It's over the trend is a trend gone. The trend of meditation is gone. Yeah. And we disagree completely.
Debbie 02:12
Completely! It's funny, because, yeah, there are so many health trends; there's so many things that come, don't necessarily go, but they become popular for a little while. And then everybody tries it. And then it, you know, it doesn't get it, it kind of goes away from the scope of a lot of people. But there's a core of people that continue it. Yeah. And perhaps that's what's happened with meditation is that it got really popular again. And then that popularity is kind of, you know, it's not being marketed as much by the wellness people. The fix it people aren't really marketing it anymore. -
In this week's episode, we embark on a journey of timeless wisdom with the incredible Patrick Edward Ryan, a nonagenarian whose dedication to health and fitness offers a breath of fresh air in an age-obsessed society. At 90, Patrick's gym routine is not just a hobby; it's a testament to the boundless potential of embracing a healthier lifestyle at any stage in life. His stories, spanning from the soccer fields of his military days to the group exercise classes he enjoys now, prove that age truly is just a number.
Patrick also emphasizes the importance of community and social connections, particularly evident in his involvement with the local YMCA. He works out maybe six days a week, where he’s almost always the only man and often the oldest man, and he forms a close-knit group known as the "spaghetti group."
Additionally, we reflect on our experiences with aging, retirement, and finding fulfillment. We also explore topics such as sleep patterns, relationships with technology, the value of kindness and forgiveness, and the power of sincere compliments.
Tune in to celebrate Patrick's resilience, vitality, and zest for life, offering valuable insights into aging gracefully and living a fulfilling, healthy life.
Watch the YouTube here.
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In this episode of "Navigating Nourishment," the hosts and guest Stephanie Bricken discuss her journey in creating a unique beverage called Seraphim. Stephanie shares her inspiration to create this non-alcoholic wellness tonic after experiencing negative effects from drinking wine. With a background in holistic health and a passion for creativity, she set out to develop a drink that would offer the same relaxing experience as wine without adverse effects.
Seraphim is made from organic sour cherries, wild blueberries, and other botanicals like Rishi Mushroom, cinnamon, hibiscus, and cacao. These ingredients provide various health benefits, such as promoting sleep, boosting immunity, and improving gut health. Stephanie emphasizes the importance of using natural, organic ingredients and preserving the drink without any added sugars or preservatives. Stephanie's vision for Seraphim goes beyond just a drink – she aims to provide consumers with a holistic, mind-body-spirit experience that promotes overall well-being. With its unique blend of flavors and health benefits, Seraphim offers a refreshing alternative to traditional alcoholic beverages and sugary sodas, making it an ideal choice for those seeking a healthier lifestyle.
Stephanie Bricken is the Founder of Seraphim Social Beverage, a woman-owned and certified member of the WBENC (Women’s Business Enterprise Council).
Reach out to Stephanie
www.seraphimsocialbev.com
Watch on YouTube -
In this episode, we dive into the all-too-common tale of the dieting carousel, where quick fixes and one-size-fits-all solutions dominate the weight loss narrative. This is where our expertise as nationally board-certified health and wellness coaches comes into play. We're not just about shedding pounds; we're about fostering a deep, personal transformation that honors the unique needs of each individual, helping them move towards genuine, long-lasting wellness and self-acceptance.
Watch on YouTube -
Embark on a captivating journey through the enchanting realm of storytelling with Jennifer Chauhan of Project Write Now. In this episode, we dive into the world of writing and its transformative impact on personal growth and self-discovery. We went into the discussion on how yoga and writing intertwine to guide individuals through the labyrinth of emotions. We also celebrated the growth of Project Write Now as a sanctuary that reaches beyond writing, fostering a supportive community. PWN has continued to thrive even amid a pandemic, touching lives and weaving stories together. Join us in this ode to the written word's ability to mature and surprise us, mirroring the seasons of life.
Jennifer Chauhan is a writer, educator, and co-founder/executive director of Project Write Now, a 501(c)(3) nonprofit transforming individuals, organizations, and communities through writing. For more than 30 years, she has worked as a professional writer and educator—as an educational journalist, as a writing instructor for foster youth in New York City, and as a public high school English/Creative Writing teacher. Her passion is giving people of all ages and backgrounds supportive spaces to explore their authentic selves through writing and sharing their stories. Jennifer also has a 200-hour trauma-informed, inclusive mindfulness, social emotional learning, and yoga teacher certification. She has an M.A. in English Education from Teachers College, Columbia University, and a B.A. in English and French from Villanova University. She lives in River Vale, New Jersey, with her family.
Learn more about Projet Write Now: https://projectwritenow.org/
WATCH ON YOUTUBE -
Join us as we proudly present our cookbook that promises to revolutionize your home cooking adventure. As we reminisce about the cherished "Nourish, a community-supported cookbook," we'll also unravel the meticulous craft of recipe development that's seasoned with the expertise of a professional chef and recipe creator. This episode is a trove of savory stories and wisdom, from the chemistry of combining flavors to the precise selection of ingredients that turns a simple meal into an orchestra of tastes. We'll share how humble nutmeg can be the underdog of your spice rack and how the leftover broth from canned beans can become the unsung protagonist of your next culinary masterpiece. We invite our fellow food enthusiasts to not only listen but also join the conversation, bringing your own epicurean epiphanies to our Navigating Nourishment community. Together, let's taste the joy in every dish, reduce waste, and elevate our everyday eating experiences.
Watch on YouTube -
In this episode, we are joined by Dr. Jeri Quirk as we transcend societal constraints and uncover the essence of personal growth through self-motivated decisions. She guides us away from a life of direction by others, and towards one that honors our inner wisdom. We talked about the pitfalls of a hierarchical society and how a simple shift in perspective leads to profound changes in our coaching practices, fostering a healthier, more genuine existence for ourselves and our clients. This episode uncovers the cathartic path to healing people-pleasing tendencies and the necessity of emotional expression for a balanced life. We share how embracing our inner child's voice can lead to genuine transformation, guiding you through practical exercises to foster introspection and mend the past's wounds.
Dr. Jeri Quirk founded the Jersey Shore Free School in Little Silver, NJ in 2009. Jeri is a practicing psychotherapist, and also an expert in Educational Leadership and a vocal critic of traditional, coercive education. She’s an advocate of self-guided learning and holistic development through the Sudbury schooling model.
One of the primary reasons for sharing Jeri’s wisdom with OUR Nourish community is because she helps people to explore shifting from external to internal motivation in personal decisions. This philosophy resonated so much with me that it has become a vital part of our coaching. We clearly see the damage of our society’s focus on the top down external motivation in the struggles we all have to tune into ourselves for answers about our health and wellness.
To learn more visit: Jerseyshorefreeschool.org
Watch on YouTube
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