Episodes
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Embracing Movement on Our Own Terms
In a recent enlightening discussion with hosts Nina Manolson and Jennie Kramer, guest Ragen
Chastain shares her experience with the often-complex relationship with movement. This conversation sheds light on how societal pressures and diet culture have influenced our views on exercise and body movement.
The Influence of Diet Culture on Movement
Ragen highlights the profound impact of diet culture on our perception of exercise. From a young age, we are taught to view movement as a preventative measure or punishment for weight gain, rather than a source of joy and well-being. She explains:
“Diet culture starts so early... If from two years old you learn that movement is
prevention of or punishment for being fat, there's no way to develop any kind
of authentic relationship with fitness or movement"
Shifting Perspectives on Movement
Both Nina and Ragen emphasize the need to redefine our approach to movement. Instead of
viewing it as a duty or punishment, they advocate for finding activities that genuinely bring pleasure and enhance our lives. Nina recounts an interaction with a client who was surprised by the idea that choosing enjoyable activities was an option to consider. Ragen adds that
movement doesn’t need to be extensive or painful to be beneficial. Even small amounts of activity can have positive health effects, dispelling the myth that more intense exercise is always better.
Health at Every Size and Medical Advocacy
Ragen’s journey towards advocating for Health at Every Size (HAES) was driven by her
realization that long-term weight loss is rarely sustainable and often harmful. She stresses that health should not be seen as a moral obligation or a measure of worthiness, but as a personal and individualized goal.
The conversation also touched on the importance of systemic change in healthcare to
accommodate all body sizes. Ragen points out the structural weight stigma in medical settings and stresses the need for inclusive healthcare practices. This shows up in all sorts of other parts of life as well. Jennie highlights this happens when we fly and the unkind way that things like smaller seats and seat-belt extenders impact us. Ragen explains how she handles that and highlights her privilege and shares why she chooses to be an advocate for herself and others.
What can you do?
Remember that movement should be enjoyable and tailored to individual preferences.
Diet culture’s influence on exercise can be harmful and needs to be challenged.
Health at Every Size promotes a weight-neutral approach to well-being.
Systemic change is needed in healthcare to address structural weight stigma.
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Be an advocate for yourself, ask for the support you need from your healthcare
practitioner.
Resources:
Connect with Ragan
Instagram
Newsletter – Weight and Healthcare
Monthly Workshops and Articles
Health Sheet Library
Connect with Jennie and Nina
Website
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Reframe Your
Relationship with Food and Cooking
This episode has co-host Jenny Kramer talking with co-host Nina Manolson about how she
learned to cook. It also highlights our relationship to food and what that means to each of them.
Together they explore the idea that cooking can be enjoyable and manageable for everyone, regardless of skill level or background. It challenges the notion that complex recipes and
fancy presentations are essential for a successful kitchen experience.
If you love cooking or if you find yourself feeling less-than-inspired to fix your own dinner, this episode will provide new insights that will have you looking at things in a new way. You’ll come away with a better understanding of why food can be self-care and what to do if you aren’t a “natural” in the kitchen.
Find inspiration and new ways to think about food preparation, cooking and what can
work best for you.
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Cooking can be an act of self-care: Even if you're not a natural chef, preparing food for yourself can be a form of self-love and nourishment. It’s not just about following a recipe, it can also be about creating something you love.
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Focus on what you enjoy: Instead of getting overwhelmed by elaborate
dishes, choose simple recipes or techniques you find pleasurable. Cooking isn’t
a performance, it’s a creation and it’s okay to do it your way.
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Embrace imperfection: Don't be afraid to experiment and make mistakes. The goal is to
have fun and create something edible, not achieve culinary perfection. It’s
also okay to do what Nina did and make the same thing that you know you like
and you know will turn out well.
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Find your cooking style: There's no right or wrong way to cook.
Whether you meticulously follow recipes or prefer to improvise, embrace your
approach. Don’t feel restricted by rules if that bothers you, or follow a
recipe to the letter if that means less stress while you’re in the kitchen.
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Make it personal: Use cooking as a way to connect with your heritage and cultural
background. Food is often a part of our traditions and celebrations. What was the special dish that you had on your birthday or what’s the passed-down-through-the-generations recipe? Can you make that or make it your own?
Give yourself permission.
Even if you don’t want to cook very much (or ever) give yourself permission to have food
that you enjoy at home. Allow yourself to eat intuitively so when your body wants a piece of fruit or a bit of granola, you can have an option that you enjoy at home. We all deserve to eat well, to be patient and curious and have some fun making food that tastes good, provides nourishment and makes us feel cared for.
Connect with Jennie and Nina
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For too many women, what to wear, how to dress and all the decisions around fashion brings anxiety. It can be so stressful that many avoid thinking about how they really feel and what makes them happy. Today’s conversation is going to spark a welcome bit of joy around all things wardrobe related.
In a captivating discussion with hosts Nina Manolson and Jennie Kramer, Manny
Martins-Karman, an extraordinary artist and social media influencer, shared her
journey of self-acceptance and the transformative power of fashion. Manny’s
vibrant presence and unique style serve as an inspiration for women to embrace
their bodies and express themselves unapologetically.
Fashion as a Form of Self-Love and Expression
Manny’s approach to fashion is deeply personal and joyful. She emphasizes the
importance of dressing in a way that makes you happy and projects your inner
joy to the world. “If you feel joy and are happy in what you wear, you will
project the same to those around you. Unapologetically dress for yourself”.
This philosophy is at the heart of her influence, encouraging women to
celebrate their individuality through their clothing and style choices.
Overcoming Body Image Challenges
Manny candidly discussed her journey towards self-acceptance, acknowledging that it’s an ongoing process. She stressed the importance of representation and surrounding oneself with others who look similar to foster a sense of belonging. “When you see representation, you feel like you're not alone. You feel like, okay, I belong”. This sense of community has been crucial in helping her feel confident to embrace their bodies as they are.
The Healing Power of Nature and Embodiment
Manny finds solace and empowerment in nature, particularly the ocean and the sun, which help her reconnect with her body and appreciate its presence. “When I'm in the sun and I'm in the ocean, there's healing power in those things. And I find that everything else just melts away and it doesn't matter”. This connection with nature enhances her sense of embodiment and self-love.
The Importance of Play and Creativity in Fashion
Manny highlights the joy and creativity that fashion can bring into one’s life. She
encourages women to experiment and play with their wardrobe, making choices
based on what makes them feel good. “How am I going to be a little bit more
playful, a little bit more joyful in something? But trust your gut when you see
something you love”. This playful approach helps women rediscover the fun in
dressing up and expressing their true selves.
These insights and experiences offer a refreshing perspective on fashion and self-love. By embracing joy, representation, nature, and playfulness, you can transform your relationship with your body and clothing, ultimately fostering a more positive and empowering self-image.
We’d love to know what do you wear that makes you feel beautiful!
Connect with Jennie and Nina
Connect with Manny
Martins-Karman
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Body Image, Weight Loss, and Food Noise: What You Need to Know
Hosts Nina Manolson and Jennie Kramer unpack the cultural messages around weight loss and weight loss drugs, specifically the GLP-1 medications. They also delve into the concept of "food noise" – that constant chatter in our heads about food and body size.
Oprah isn’t the only celebrity to use weight loss medication, but she may be the most visible in terms of messaging. She recently shared her experience using the GLP-1 drug and Jennie and Nina are talking about all of it on this episode.
Before jumping into the points discussed, they remind you that there is no judgment here. Everyone has body autonomy, and they want listeners to know that means you get to decide what to do with and for your body and your health.
A weekly injection may seem like a quick and easy way to silence the food noise in our brains, but is that what we want? Jennie asks if maybe that’s our body’s intuitive wisdom trying to get us to listen and pay attention to our bodies. They also discuss the implications of this option. It’s likely a life-long medication that will always be necessary, and it’s not known if that’s going to be safe.
Jennie shares her take on Oprah’s comments about body-shame that she experienced for all of her life. Shame that was piled on because of her weight, her body size, her body shape. The message she heard was the way to eliminate her shame is to be in a thin body.
That’s the legacy diet-culture message. Your body size and shape are wrong, so you must change. That’s what leads to restrictive eating, and dissatisfaction with our bodies. It’s why so many are willing to take medication that may be dangerous all in an effort to change our body image.
What if instead of a new medication we try to have a conversation with our body? How good would it feel to be relaxed around food because we’ve listened to our body, and we know what makes us feel our best?
Consider therapy approaches like Internal Family Systems (IFS) to understand and heal the parts of you that contribute to food noise. Take some time to focus on the inner self instead of trying to alter your body shape and size.
We’re reminded to develop a gentler inner voice. Challenge the negative messages from diet culture and societal pressures. Practice gratitude for your body and what it allows you to do.
Remember: There's no quick fix to food noise or body image issues. Listen to your body, develop self-compassion, and consider alternative solutions that address the root cause of the problem.
Connect with Jennie and Nina
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Co-hosts Nina Manolson and Jennie Kramer are back and today
they’re talking about how we all compare ourselves to others and the negative
consequences of this behavior.
Imposter syndrome is real, for even the most accomplished
and confident among us. Hear how this has shown up for both Jennie and Nina and how they address it for themselves and how they help their clients with this
universal issue.
Steps to combat negative comparisons:
o Limit exposure to social media and other sources that promote unrealistic beauty standards.
o Practice self-compassion and remind yourself of your own unique strengths and qualities.
o Focus on the present moment and appreciate your body for what it can do.
o Surround yourself with positive and supportive people.
Connect with Jennie and Nina
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Listen to this in-depth conversation between Nancy Loeffler
and hosts Jennie Kramer and Nina Manolson about Nancy's journey through grief
and her book, "The Alchemy of Grief: Your Journey to Wholeness."
Nancy shares her personal story of loss, the process of excavating her life to
find meaning and purpose after her daughter's death, and the importance of
acknowledging and processing grief in its various forms.
Connect
with Nancy
The Alchemy of Grief: Your
Journey to Wholeness
Connect with Jennie and Nina
Embracing Grief as a Transformative Journey: Grief
can be a catalyst for personal growth and transformation, leading individuals
toward a deeper understanding of themselves and their purpose in life.
Coping Strategies for Navigating Grief: Journaling,
artwork, and other creative outlets can provide valuable ways to express and
process emotions during the grieving process.
Building Resilience Through Trust and Acceptance:
Resilience develops as individuals learn to trust the process of grieving and
embrace the full spectrum of emotions. Acceptance of daily griefs and
self-compassion are essential components of this journey.
Finding Meaning and Purpose After Loss: By excavating
their lives and engaging in inner work, individuals can find meaning and
purpose even in the midst of grief and tragedy.
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When one partner embarks on a weight
loss journey, it can have a significant impact on the other partner, even if
they are not actively trying to lose weight themselves. This blog post explores
the different ways this can happen, and offers tips for navigating these
challenges.
Key points:
• Partners of people who are losing weight may experience envy, insecurity, and a feeling that their own body is being judged.
• The way weight loss is achieved can also be a source of tension, especially if it involves quick fixes, surgery, or medications.
• Social situations can be difficult for partners of people who are losing weight, as they may be bombarded with comments about their partner's appearance.
• It's important to remember that body size is not the only thing that matters, and that compliments can be focused on other aspects of a person.
Resources:
Fat Talk: Parenting in
the Age of Diet Culture
Connect
with Jennie and Nina
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Jennie and Nina are talking about control today. We are living in a time where there’s a lot happening in the world that is out of our hands. Wars, climate disasters and political unrest are just a few things that leave us feeling out of control.
We find ourselves feeling like we don’t have agency to make decisions. There are real things we can’t control, and there are imagined things that we like to think we can control and everything in between.
What do humans want? They want to make a
difference and we want to have some agency. Jennie Kramer
For many people, it involves food. Jennie reminds us that when we do turn to comfort food, it’s okay. Use compassion and curiosity to understand why we’re looking for comfort in this way rather than blame or self-judgement.
When we go to food, we’re often looking for a familiar feeling. – Nina Manolson
Jennie shares how grounding can help interrupt that feeling of out of control. She
provides 3 ways that you can hit the pause button.
You don't have to do this on your own. There are people who can be there for you, who can provide help and support.
If you’re feeling alone, out of control, or frustrated, help is here. Reach out to Jennie or Nina. They are here to engage and support you on this journey.
Connect with Nina and Jennie
HERStory
on a Plate
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Jennie Kramer and Nina Manolson are talking to Jenny Rushmore, the founder of Cashmerette. She shares her inspiring journey of revolutionizing clothing patterns to fit women of all sizes and shapes.
Having struggled with finding clothes that fit her own body, especially due to her larger bust size, Jenny embarked on a mission to create patterns that accommodate various body types.
Jenny's story is one of resilience, creativity, and empowerment, showing how clothing can be a tool for self-expression and confidence-building. Through Cashmerette, she not only offers practical solutions for clothing fit but also challenges harmful societal norms, paving the way for a more inclusive and body-positive future.
Connect with Jenny Rushmore
Cashmerette
Ahead
of the Curve: Learn to Fit and Sew Amazing Clothes for Your Curves
Connect with Nina and Jennie
HERStory
on a Plate
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Hosts Nina and Jennie are joined by guests Amy Pershing and Chevice Turner. Together they discuss the profound journey of recovery from Binge Eating Disorder (BED) and the importance of embracing body autonomy.
Amy, the founding director of Bodywise, and Chevice, the founder of the Binge Eating Disorder Association, shared insights from their extensive experience in the field.
Key Talking Points:
Background and Expertise
The Book: Binge Eating Disorder, The Journey to Recover and Beyond
Body Autonomy Philosophy
Influence of Trauma on Binge Eating
Internal Family systems (IFS) Approach
Shame and Grief in Recovery
Discussion on Weight Loss Drugs
Importance of Body Autonomy
This conversation sheds light on the complexities of BED
recovery, the influence of trauma, and the importance of body autonomy. Their
insights inspire hope and encourage individuals to embrace their unique
journeys toward a healthier relationship with food and body.
Resources:
Binge
Eating Disorder: The Journey to Recovery and Beyond
Bodywise
Program
Connect with
Nina and Jennie
HERStory on a Plate
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The conversation revolves around the topic of aging and its
cultural impact, focusing on how celebrities' aging is scrutinized and its
influence on regular individuals. Hosts, Nina Manolson and Jennie Kramer,
discuss the privileges and challenges of aging, emphasizing the cultural
conversation around it.
They explore societal attitudes, the impact of media, and
the pressure to conform to youth and beauty standards. Billions of dollars are
spent every year to deny, slow, or minimize the impact of aging, nearly all related
to how we look.
Culture matters too. Some societies revere elderly members, looking
to them for wisdom and guidance. In the US, we devalue aging, often making us
feel invisible.
Next, they discuss the concept of "aging well" and
challenge conventional notions by highlighting the importance of confidence,
vitality, and embracing individuality. They touch upon the influence of media
figures like Jane Fonda, Martha Stewart, and Maggie Smith in challenging
stereotypes related to aging.
The hosts also discuss the role of plastic surgery, body
autonomy, and the importance of understanding one's choices without judgment.
Grief and acceptance of physical changes are explored, with an emphasis on
cherishing memories and the wisdom gained through experiences.
What is it to be “body current”? Nina breaks down how this
impacts us now more than ever. As we all spend some part of our days looking at
ourselves on a Zoom call or a FaceTime chat, we are literally faced with
accepting how we are today, in this moment.
The conversation concludes by highlighting the significance
of learning and evolving throughout life, with a focus on building wisdom and
embracing one's authentic self amid societal expectations and changing
perceptions of beauty and aging.
As always, be kind to yourself because you are enough.
Resources:
The Miracle Club
Wiser Than Me podcast
Connect with Jennie and Nina
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Hosts Jennie and Nina are talking with Rachel Zimmerman, an award-winning journalist covering health and medicine for over two decades.
Rachel is talking about her unique and up close perspective on loss and grief and trauma.
She breaks down what current research is doing to understand how collective trauma as well as intergenerational trauma impact us today, as a society and as individuals.
She also shares her very personal story of trauma around loss and grief. Her daughter’s father and her former husband committed suicide.
At the time, Zimmerman explains she wasn’t sure how her life could go on. She couldn’t see a future where any of them would ever be happy again.
Hers is a story of resilience.
What is food trauma?
Food and culture and trauma.
It’s part of life that touches us all.
Connect with Nina and Jennie
Connect with Rachel
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This time
will be different.
Have you’ve said that to yourself? The new year brings pressure about all the things we need to change. The pressure of fixing things, especially changes in our
bodies, can be overwhelming leading to desperate measures because this time is
has to work.
Hosts Jennie and Nina are talking about this timely topic on this inaugural episode of Herstory On a Plate. Making changes, wanting to evolve and grow is part of the
human journey. Jennie points out that change doesn’t mean becoming a different
person, and it surely doesn’t mean becoming a different size.
What are
desperate measures?
How to feel
in charge without restrictions.
What to do
instead of taking desperate measures.
What is
embodiment? What is attunement?
Nina and Jennie
explain that the relationship we have with our bodies helps us understand how
to be kind to ourselves. We’re often so hard on ourselves and say things about
our bodies (internally) that we’d never say to someone else.
How do we
shift the conversation?
Step into this place of kindness and compassion and deep caring
and respect for your body and join us on the journey.
Connect with Jennie and Nina
The Body Keeps the Score (book referenced)
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Gain a new perspective on food, diet and body image within our diverse cultures. HERstory on a Plate is a conversation about food, diet culture and how it impacts women in today’s world
HERStory On a Plate
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