Episódios
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In this episode of Wake Up and Read the Labels, host Jen Smiley dives deep into clean eating, the art of gathering around the table, and the truth about the ingredients in our food. Joining her is Leah Delyte, chef, educator, and owner of EAT Marketplace, who shares her inspiring journey of using food to foster joy, health, and connection.
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Key Takeaways:
The Connection Between Food and Health: What you eat directly impacts your gut health, immunity, and overall wellbeing. Modern wheat and processed foods differ drastically from those of the past due to genetic modification, chemical use, and ultra-processing.
Tips for Eating Clean: Read labels and avoid products with more than 4-5 ingredients. Watch out for misleading "organic" claims on processed foods, and stick to whole, unprocessed ingredients.
Regenerative Farming Is the Future: Regenerative farming rebuilds soil health through practices like animal rotation, producing more nutrient-dense foods while reducing environmental harm.
Reducing Food Waste: Upcycle kitchen scraps into stocks, soups, or casseroles, and compost when possible. Simple cleaning methods like vinegar rinses make even non-organic produce safer to eat.
Family Meals Matter: Regular family meals improve self-esteem, lower risks of substance abuse among children, and foster joy, connection, and better emotional health for everyone.
Navigating Dining Out: Ask restaurants what oils they use (opt for butter, olive oil, or ghee over seed oils), stick to smaller local spots, and use tools like the Seed Oil Scout app to find seed oil-free options.
Finding Joy in Food: Cooking and sharing meals can be joyful and meaningful. Simple steps like prepping meals with music or loved ones turn a chore into an enjoyable ritual.
Leah’s Philosophy: "Vote with your dollars" by supporting ethical, sustainable brands and farms. Food is more than nourishment—it’s a way to connect, heal, and bring people together.Leah Delyte’s Links:
Website: https://eatmarketplace.com/
Instagram: https://www.instagram.com/chefleahdelyte/?hl=en
LinkedIn: https://www.linkedin.com/in/leahdelyte/
Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabelsThe Wake Up Label Letter:
https://jensmiley.substack.com/subscribe
Apple Podcasts:
https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify:
https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX
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In this exciting episode of Wake Up and Read the Labels, host Jen Smiley dives into the world of clean eating and sustainable dining with Rhiana Glor, founder of Nectarine Grove and Healthy Creations in Southern California. Known for redefining comfort food with real, organic, and clean ingredients, Nectarine Grove stands as a beacon of what restaurants can achieve when they prioritize health and sustainability. Discover how Rihanna's culinary journey, from her grandparents' encouragement to culinary school at Bauman College, led to the creation of one of the few completely clean dining experiences in the country. Whether you’re a foodie, a health enthusiast, or someone just curious about eating clean, this episode is packed with insights and inspiration.
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Key Takeaways:
The Clean Eating Mission: Learn how Nectarine Grove avoids seed oils, refined sugars, and pesticides while delivering delicious meals for the whole family.
From Culinary School to Clean Cuisine: Rhiana shares her journey to discovering why whole fats, raw dairy, and grass-fed meats are vital for health.
Behind the Menu: The innovative use of plantain chips for breading, grain-free waffles, and dairy-free cheeses.
Sourcing Local and Sustainable: Why buying local matters for the environment and the importance of pasture-raised meats.
Customer Stories: How going gluten-free changed Rhiana's life and inspired her mission to help others eat clean without compromising flavor.
Challenges in Clean Dining: The complexities of sourcing organic ingredients and why most restaurants don’t take this route.
Rhiana Glor’s Links:
Website: https://nectarinegrove.com/, https://healthycreations.com/
Instagram: https://www.instagram.com/nectarinegrove/
Facebook: https://www.facebook.com/NectarineGrove101/
X: https://x.com/nectarinegrove
Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabelsThe Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX -
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In this episode of Wake Up and Read the Labels, host Jen Smiley welcomes Dr. Aimee Warren, a practicing physician and founder of Cura Chai. Dr. Aimee combines her expertise in natural medicine and holistic healing to empower patients with plant-based solutions for better health. Together, they dive into the benefits of clean eating, plant medicines, and holistic approaches to wellness.
Get 20% off your first order at CuraChaiAndApothecary.com using the code “WAKEUP”
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Key Takeaways:
The Root Cause Approach: Dr. Aimee emphasizes finding the underlying causes of health issues rather than just treating symptoms with prescriptions.Food as Medicine: Incorporating anti-inflammatory, nutrient-dense foods like turmeric, ginger, and dark leafy greens is critical for feeling your best.Gut Health is Foundational: Marshmallow root and turkey tail mushrooms are powerful tools for improving gut health and reducing inflammation.Small Changes Add Up: Start with one clean eating habit at a time to build sustainable health practices.
Dr Aimee Warren’s Links:
Website: https://curachaiandapothecary.com/, https://www.draimeewarren.com/
Instagram: https://www.instagram.com/curachaiandapothecary/, https://www.instagram.com/draimeewarren/
Facebook: https://www.facebook.com/draimeewarren
Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabelsThe Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX -
In this episode of Wake Up and Read the Labels, host Jen Smiley chats with Janet Flores Pavlovich, founder of COYOTAS, about her mission to revolutionize tortillas and elevate clean eating. Janet shares her inspiring journey from pastry chef to tortilla innovator, driven by her desire to create a healthier, more transparent option for families. COYOTAS tortillas are made with only four simple, organic ingredients—offering a clean alternative that doesn’t sacrifice taste or texture. The duo discusses everything from COYOTAS' compostable packaging to empowering women through food traditions. This is a must-listen for anyone craving a healthier way to enjoy tacos, enchiladas, and more!
Get 20% off your first order at EatCoyotas.com using the code “WAKEUP”
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Key Takeaways:
The Problem with Traditional Tortillas: Store-bought tortillas often contain additives like monoglycerides, sodium acid, and cellulose gum, which can cause inflammation and harm your health.
Coyotas’ Clean Ingredient List: Made with just four organic ingredients: organic cassava flour, water, organic coconut oil, and sea salt. These tortillas are grain-free, gum-free, gluten-free, and anti-inflammatory.
Honoring Tradition and Heritage: Janet, from Sonora, Mexico, wanted to modernize the traditional tortilla recipe to meet today’s clean eating standards. COYOTAS’ name honors strong, resilient women from Sonora who inspired her journey.
Eco-Friendly Packaging: 100% compostable packaging made from cassava, eucalyptus, and wood pulp—no plastic waste.
Storage and Cooking Tips: Refrigerate tortillas for up to 15 days or freeze for longer storage. Warm on a pan or stove for 30-45 seconds for soft, pliable results.
Recipe Inspiration
Breakfast tacos - Scrambled eggs, avocado, and salsa.
Rolled taquitos - Shredded chicken or beef wrapped and baked.
Tortilla pizza - Add clean-label sauce, cheese, and toppings for a quick meal.
Why Cassava Flour and Coconut Oil?
Cassava flour - Gluten-free, low glycemic, and nutrient-dense.
Coconut oil - A healthy fat that stays stable under heat, reducing oxidative stress.Going Against the Grain in the Food Industry: Janet refused to compromise on quality, even when faced with industry pressures to include gums and preservatives.
Janet Flores’s Links:
Website: https://eatcoyotas.com/
LinkedIn: https://www.linkedin.com/in/janet-flores-pavlovich-4776a820b/
Instagram: https://www.instagram.com/janetflorespavlovich/, https://www.instagram.com/eatcoyotas/
Facebook: https://www.facebook.com/eatcoyotas
Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabelsThe Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX -
In this episode of Wake Up and Read the Labels, host Jen Smiley welcomes Raina Kumra, founder of Spicewell, to discuss how rethinking essential pantry staples like salt and pepper can transform our health. Raina shares her personal journey of creating nutrient-dense salt and pepper blends following a family health crisis, rooted in ancient Ayurvedic principles and modern nutritional science. Together, they dive into the hidden additives in traditional salts, the importance of clean sourcing, and how these "new" salts and peppers are designed to enhance wellness while maintaining great taste.
Get 20% off your order at Spicewell.com using the code “WAKEUP”
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Key Takeaways:
Transforming Pantry Staples for Health: Raina Kumra, founder of Spicewell, shared how she transformed essential pantry staples like salt and pepper to not only season food but also provide functional health benefits through nutrient-dense blends.Personal Motivation for Change: Raina’s journey to creating Spicewell was sparked by a family health crisis, where she relied on Ayurvedic knowledge and natural remedies to promote healing and reduce inflammation.
Hidden Additives in Traditional Salt: Many traditional table salts contain additives like anti-caking agents and chemically iodized components that can negatively impact health. Spicewell's salts are free of these harmful additives and are lab-tested for heavy metals and contaminants.
The Role of Ayurvedic Principles: The new pepper blend combines turmeric and black pepper, utilizing a traditional Ayurvedic principle that enhances curcumin absorption, making it a powerful anti-inflammatory ingredient.
Clean Sourcing and Transparency: Spicewell emphasizes sourcing clean, responsibly mined pink Himalayan salt and lab-testing products for purity. Consumers are encouraged to investigate and understand the origin of their pantry staples.
Nutrient-Rich Natural Blends: Spicewell’s new salt contains 21 vitamins from vegetables, providing a daily nutritional boost while maintaining a flavor profile similar to traditional salt.
Raising Awareness on Food and Health: Both Raina and Jen discussed the need for greater consumer awareness around food labeling and additives. They stressed the impact of food on chronic conditions and the importance of clean eating.
Creating a Movement for Change: Raina is working to build a coalition of clean-label brands advocating for policy changes in the food industry to ensure healthier, cleaner options for consumers.
Practical Usage Tips:
The new salt and pepper can replace traditional products in everyday cooking, providing a 1:1 swap without compromising flavor, while adding functional benefits like stress relief and inflammation reduction.
Shakira Niazi’s Links:
Website: https://spicewell.com/
LinkedIn: https://www.linkedin.com/in/rainakumra/, https://www.linkedin.com/company/spicewell/
Instagram: https://www.instagram.com/kumratronic/?hl=en, https://www.instagram.com/spicewell/
Facebook: https://www.facebook.com/thespicewell/
TikTok: https://www.tiktok.com/@spicewell
X: https://x.com/TheSpiceWellYouTube: https://www.youtube.com/channel/UCUzZig0BbM8pzXKJ-VNMlnw
Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabelsThe Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX -
In this episode of Wake Up and Read the Labels, host Jen Smiley sits down with Shakira Niazi, founder of Zen Basil, to discuss the transformative power of basil seeds for anti-inflammatory health and overall wellness. Shakira shares her personal journey from Afghanistan to the United States, her struggles with her son's chronic health conditions, and how it led her to discover the unique health benefits of basil seeds. Together, Jen and Shakira explore the importance of clean, whole foods, nutrient-rich diets, and why incorporating basil seeds can improve gut health, hydration, and metabolic health.
Get 10% off your order at ZenBasil.com using the code “Zen10”
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.
Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Key Takeaways:
Basil Seeds' Nutritional Benefits: Basil seeds contain nearly twice the fiber, calcium, iron, and potassium as chia seeds, making them a potent nutrient source for gut health, hydration, and more.Family-Driven Mission: Shakira’s journey to create Zen Basil was inspired by her son's battle with asthma and nutrient deficiencies, leading her to focus on clean and whole-food-based solutions.Hydration Done Right: Zen Basil offers a natural alternative to conventional electrolyte drinks with whole-food-based nutrients and real ingredients.Breaking Down Misleading Marketing: Shakira discusses the tactics big food and supplement companies use to push processed products, emphasizing the need to rely on clean, whole foods for genuine health benefits.Simple Ways to Consume Basil Seeds: Adding two tablespoons of basil seeds to milk, water, or yogurt can create a nutritious, fiber-rich meal in just a few minutes.
Shakira Niazi’s Links:
Website: https://zenbasil.com/
LinkedIn: https://www.linkedin.com/in/shakira-niazi-b848725/
Instagram: https://www.instagram.com/zenbasil/
Pinterest: https://www.pinterest.com/ZenBasil1/
Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabelsThe Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX -
In this episode of Wake Up and Read the Labels, host Jen Smiley welcomes Jennifer Robins, the innovative creator behind Legit Bread Company. Known for her passion to bring clean, allergen-friendly baking mixes to the masses, Jennifer shares her journey of developing bread and baking mixes that meet the needs of those with gluten intolerance, autoimmune concerns, and various food allergies. Together, Jen and Jennifer delve into the importance of real ingredients and the story behind Legit Bread Company’s rise in the clean-eating space.
Get 10% off your order at LegitBreadCompany.com using the code “WAKEUP”
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
Clean Ingredients for Healthier Living: Legit Bread Company’s products are crafted to provide clean, accessible alternatives for those with dietary restrictions or who seek to avoid common allergens.
Key Takeaways:
Balancing Life and Business: Jennifer shares a personal glimpse into her life as a business owner, mother, and creative, all while keeping her passion for clean eating alive.
Bread with a Purpose: From sandwich bread to frosting, each Legit Bread mix is designed to bring favorite foods back into the lives of those who thought they’d have to give them up.Jennifer Robins’s Links:
Website: https://legitbreadcompany.com/
LinkedIn: https://www.linkedin.com/in/jennifer-robins-6a8a5292/
Instagram: https://www.instagram.com/legitbreadcompany/?hl=en
Facebook: https://www.facebook.com/legitbread
Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabelsThe Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX -
In this episode of Wake Up and Read the Labels, Jen Smiley welcomes Laurel Orley, co-founder and CEO of Daily Crunch, to discuss the evolution of their sprouted nut snacks and the benefits of clean eating. Laurel shares the inspiring story of how her aunt Diane's sprouting technique from India became the foundation for the brand and how Daily Crunch has been transforming the nut snack category with their innovative, clean products. They dive deep into the importance of avoiding seed oils, the process of sprouting nuts, and how Daily Crunch differentiates itself from traditional nut brands. Laurel also gives insights into the challenges of scaling an emerging brand and staying true to their mission of promoting brain health and clean eating.
Get 20% off your order at DailyCrunchSnacks.com using the code “WAKEUP”
Disclaimer:
The content provided by Wake Up and Read the Labels and Jen Smiley is for informational purposes only and is not intended as medical advice. Jen Smiley is not a licensed nutritionist, dietitian, or health professional. All recommendations and insights are based on her personal research and experiences. Always consult a qualified healthcare provider before making any changes to your diet or wellness routines.Additionally, some of the links shared may be affiliate links, meaning Wake Up and Read the Labels may earn a small commission at no additional cost to you. This supports our ability to bring you quality content.
The story behind Daily Crunch’s clean snacks, inspired by ancient practices from India.Why sprouted nuts are lighter, crunchier, and easier to digest than raw nuts.The harmful effects of seed oils and why Daily Crunch is committed to being seed oil-free.Laurel’s background at Unilever and how it influenced her desire to create a clean, mission-driven brand.Daily Crunch’s partnership with the Almond Project, promoting sustainable almond farming.Exciting new flavor launches, including the exclusive Sweet and Spicy Szechuan flavor now available at Whole Foods.
Key Takeaways:
Laurel Orley’s Links:
Website: https://www.dailycrunchsnacks.com/
LinkedIn: https://www.linkedin.com/in/laurel-orley/
Instagram: https://www.instagram.com/dailycrunch_snacks/p/CnhpV56uwvl/
Facebook: https://www.facebook.com/DailyCrunchSnacks/
Jen’s Links:
Instagram: https://www.instagram.com/wakeupandreadthelabels
Facebook: https://www.facebook.com/WakeUpAndReadTheLabels
The Wake Up Label Letter: https://jensmiley.substack.com/subscribe
Apple Podcasts: https://podcasts.apple.com/us/podcast/wake-up-and-read-the-labels/id1618784569
Spotify: https://open.spotify.com/show/7v3WcgicHQrjU9iCEcLZLX -
Finding food that is both delicious and beneficial to our well-being is a challenge. Grocery stores are filled with processed snacks and food options that lack nutritional value. However, shopping for nutritious, sustainable food doesn't have to be difficult, and eating healthy doesn't mean sacrificing flavor or convenience. With PACHA, you can enjoy delicious and satisfying bread without compromising your health goals.
In this episode, Jen talks with Madeleine Hamann and Will Buttner, Co-Founders of PACHA, a simple, organic, and gluten-free bread made with sprouted buckwheat. They discuss the challenges of finding clean, healthy bread in grocery stores, the benefits of regenerative farming, and how PACHA is a bread that is good for the body and the planet.
In this episode:
[01:22] - The origin of PACHA[03:26] - Why producing quality products is a challenge[06:06] - The scary reality of our food system[08:05] - PACHA's main ingredients[10:09] - How organic and regenerative farming works[14:08] - The principles of regenerative agriculture[18:31] - Buckwheat loaves made by PACHA[22:20] - Why PACHA breads are delivered and sold frozen[26:14] - Different ways to enjoy PACHA bread[29:53] - Why fermentation is added to the PACHA bread-making process[34:37] - PACHA's newest flavors[38:25] - Will's advice to consumersQuotes
[15:47] - "One of the biggest things about regenerative agriculture is it conserves water. You don't have to use as much water, and it also prevents flooding." ~ Madeleine Hamann
[17:32] - "We're creating food that will regenerate your gut and lead you to the healthy life you want, get you away from prescriptions, and get you away from all the pain and inflammation in your body. That's what we are about." ~ Will Buttner
[37:31] - "I have a lot of hope for what can happen with our food system, and it's going to be driven by consumers. It's not going to be easy, so people have to keep doing that work of trying to understand what's good for their bodies." ~ Madeleine Hamann
[40:03] - "We vote with our dollar. So, support brands that are clean and support people who are pushing that agenda. That's how we reclaim our health in this society." ~ Will Buttner
Links
Madeleine Hamann on LinkedInWilliam Buttner on InstagramTrilogy SanctuaryLive PachaLive Pacha on InstagramUSDAOne Step CloserDr. Bronner'sTraditional MedicinalsNumi TeaClover SonomaInvest in PACHAConnect with Jen
Jen on InstagramJen on FacebookThe Wake Up Label LetterSubscribe and stay in touch
Apple PodcastsSpotifyUse the code "wakeup" at https://livepacha.com/?ref=wakeupandreadthelabels for a discount.
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In this episode, Jen talks with Hilary Phelps, a wellness coach, addiction recovery advocate, speaker, and facilitator who has transformed personal trials into a platform of empowerment and inspiration. Hilary is also the founder of The Right Room, a platform that empowers women to navigate significant life transitions like divorce, sobriety, and career changes, encouraging them to live authentically and pursue their passions.
Hilary shares her story of alcohol addiction and her recovery journey. She talks about her life and relationships, the turning point at which she decided to quit drinking, and how she is now an advocate for women's empowerment.
In this episode:
[03:35] - The impact of family success on recovery[06:08] - Hillary's journey to sobriety[11:00] - Early struggles and turning points[18:35] - Hilary's turning point[20:40] - Committing to rehab[25:44] - The importance of self-reflection[27:07] - From recovery to completing an Ironman[31:52] - Empowering womenQuotes
[18:13] - "That label of an alcoholic is so tough because only you can really diagnose yourself." ~ Hilary Phelp
[23:10] - "I didn't know how to feel feelings because anytime I felt a feeling, I would drink over it." ~ Hilary Phelp
[26:03] - As women, we continuously say yes to things and put things on our plates. We start to lose who we are and the purpose of why we think we're here. So, if we keep saying yes to certain things, we say no to ourselves." ~ Hilary Phelp
Links
Hilary Phelps on LinkedInHilary Phelps WebsiteThe Right Room SanctuaryConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
Apple PodcastsSpotify -
A mindful eating lifestyle often begins with understanding where our food comes from and how it is grown. The path from seed to table can be influenced by practices affecting our health and the environment. Beyond cultivating crops, regenerative farming is a way of growing food that seeks to revitalize the health of the soil. This ethical approach creates more sustainable food and nutrient-rich produce and helps maintain a healthy earth for future generations.
In this episode, Jen talks with Benina Montes, Owner and Managing Partner of Burroughs Family Farms. Benina started farming almonds with her father in 2002. In 2006, she started transitioning the first almond blocks to organic, and by 2015, the whole farm was certified.
Jen and Benina talk about regenerative farming principles, the challenges and benefits of maintaining high-quality produce, and how Burroughs Family Farms produces almonds, olive oil, and organic meats using sustainable farming practices.
In this episode:
[02:01] - Burroughs Family Farms' products[04:07] - Benina's thoughts on grocery store products[06: 14] - Principles and benefits of regenerative farming[11:52] - Benina's thoughts on pesticides[15:41] - Certifications for regenerative agriculture[17:53] - How to identify high-quality olive oil[21:41] - The benefits and uses of regenerative organic almond butterQuotes
[07:14] - "Sustaining is not necessarily making anything better. It's just not making it worse. And we want to leave things better than we found them." ~ Benina Montes
[09:02] - "It's all about having healthy soil. Healthy soil, healthy plants. Healthy products, healthy people. That's what our goal on our farm is." ~ Benina Montes
[10:58] - "We're big advocates of having more and more people try regenerative farming. It's not just good for the farmers. It's good for the consumers as well." ~ Benina Montes
Links
Benina Montes on LinkedInBurroughs Family FarmsCalifornia Olive Oil CouncilConnect with Jen
Jen on InstagramJen on FacebookRecipes & SwapsSubscribe and stay in touch
Apple PodcastsSpotifyUse the code “wakeup” to get a 20% discount on Burroughs Family Farms' products.
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Cortisol, often called the stress hormone, plays an important role in our bodies' response to stress. While a certain amount of stress is necessary for survival, prolonged exposure to high cortisol levels can negatively impact our health and well-being. Fortunately, there are simple, actionable steps for managing cortisol levels and reducing stress, leading to not just a fine life but an optimal one.
In this episode, Jen talks with Dana Lewis. Dana is a mother, a widow, a nutrition expert, and the host of the Stop Faking Fine podcast. After tragically losing the love of her life and the father of her three boys to cancer in 2013, Dana shifted from traditional engineering to being solely focused on understanding the effects stress has on the body. She is committed to inspiring others to stop settling and step into living with more energy, focus, and mental clarity. Dana teaches simple, sustainable habits to help manage your stress and show up as your best every day.
Jen and Dana discuss actionable strategies for reducing inflammation, managing stress hormones, and enhancing dietary and lifestyle habits for better health and well-being.
In this episode:
[03:06] - The story behind Dana's desire to specialize in stress management[07:15] - The effects of stress on the body[08:21] - What high cortisol means[13:00] - Why people continue to gain weight despite their efforts to lose it[14:09] - Other ways to lower inflammation besides diet[20:55] - How Dana's functional guacamole is made[23:10] - The relationship between high cortisol levels and rage[27:21] - The one thing people can do to manage their stressQuotes
[07:29] - "Stress creates inflammation. And inflammation is the root of all evil." ~ Dana Lewis
[08:33] - "Your cortisol hormone is your stress hormone. It sets the stage for the rest of your hormone, either harmony or disruption." ~ Dana Lewis
[13:51] - "Look at food not as a diet but more as a solution to your problem." ~ Dana Lewis
[29:53] - "Recognize how you feel. Empower yourself to step into living your absolute best." ~ Dana Lewis
Links
Dana Lewis on LinkedInDana Lewis WebsiteDana's Nutrition Cheat SheetStop Faking FineHappy JuiceConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
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In this episode, Jen talks with Doug Wolkon, founder of Kauai Farmacy in Hawaii. They discuss the importance of consuming real foods and avoiding processed ingredients to achieve optimal health and reduce inflammation. Doug shares his personal journey from private equity in New York to establishing a permaculture oasis in Kauai, highlighting the benefits of plants like turmeric and tulsi. Jen and Doug also share practical advice on integrating herbal medicine and nutrient-rich foods into daily life, the importance of local and regenerative farming, and advocating for greater awareness and responsibility in dietary choices. Learn more at WakeUpLife.com.
Use the code “WAKEUP” at https://kauaifarmacy.com and get 20% off your order.
Links
Doug Wolkon on LinkedInKauai FarmacyConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
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Cup Board Pro is deeply connected to the Young family's heartfelt story of loss and resilience. Following the passing of their mother to breast cancer and their father to a 9/11-related illness, Kaley and Keira Young found strength in carrying on their parent's legacy. By continuing the product their father started, they have created more than just a cutting board – they have crafted a legacy that honors their parents' memory and supports those in need.
In this episode, Jen talks with Kaley and Kiera about their journey of living out their parents' legacy. They share their story of loss, resilience, and determination, reflecting on their parents' love of cooking and commitment to family. The sisters also talk about making history on Shark Tank, the unique features of Cup Board Pro, and how they give back to families impacted by 9/11-related illnesses.
In this episode:
[01:19] - The inspiring story behind Cup Board Pro[05:19] - What makes Cup Board Pro special[09:30] - Kaley’s and Keira's background[11:55] - How buying Cup Board Pro helps people[13:05] - Kaley’s and Keira's life after losing their parents[16:32] - Cooking With the Firehouse ChefQuotes
[06:05] - "My dad always used to say that there's a distance between you and your countertop while you're prepping. So that's where the cup fits perfectly between you and your countertop." ~ Kaley Young
[11:11] - "We hear people all the time telling us how much they love the Cup Board Pro, and they think of our dad every time they use it. That aspect is special for us, just to be able to carry on how amazing our dad was." ~ Kaley Young
[12:09] - "Twenty percent of our piece of the cutting board goes to the FDNY Foundation, a charity that's close to our hearts. Being able to give back to that is really important to us." ~ Kaley Young
Links
Kaley Young on LinkedInKeira YoungCup Board ProFDNY FoundationCooking With the Firehouse ChefConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
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Throughout history, milk has played a significant role in human nutrition. While convenient, commercially produced milk often undergoes heavy processing and homogenization, stripping away some of its valuable nutrients and natural goodness. Live Vessel, however, believes there's a better way. By cold-pressing fresh, raw, and organic ingredients, Live Vessel produces a variety of milk and creamers that maintain their true taste and health benefits.
In this episode, Jen talks with William Robinson, Founder of Live Vessel. William started the company in 2019 after taking an online course in plant-based culinary and confectionary desserts. The pure taste and quality of homemade plant-based milk inspired him to create his own brand.
William talks with Jen about his journey of creating pure, clean, plant-based milk free from fillers and artificial flavors. He shares the inspiration behind Live Vessel, the different flavors and bases of their milk, and the importance of using clean and organic ingredients in milk products.
Key Takeaways
[01:16] - How William started Live Vessel[07:21] - The importance of using organic ingredients[09:22] - The different milk flavors available at Live Vessel[13:06] - Why Live Vessel's milk is creamier than other milk[16:30] - How people use Live Vessel's milk and creamers.[20:19] - Why William uses raw ingredients in his milk products[21:18] - The best way to find Live Vessel's productsQuotes
[02:08] - "As soon as I tried making my own plant-based milk, my life completely flipped. I can't go back to the store to buy this anymore. I have to continue doing this at home." ~ William Robinson
[08:19] - "I'm passionate about putting only organic foods in my body, and I want to serve my community with the same because the quality of ingredients is just outstandingly different when you taste something organic and non-organic." ~ William Robinson
[21:45] - "Everyone should have a wake-up moment in their life because it really changes the way you have an outlook on everything." ~ William Robinson
Links
William Robinson on LinkedInLive VesselRamsey Farmers MarketConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
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Consumers today crave convenient, healthy snacks they can feel good about. They want healthier options with more flavor, satisfaction, and transparency. However, creating a mess-free, shelf-stable snack without compromising taste or nutrition is challenging. realsy understands this need and created snacks that are the perfect pick-me-up, pre-workout fuel, and guilt-free treat, proving that health and convenience can go hand in hand.
In this episode, Jen talks with Austin Patry and Sophia Karbowski, the Co-Founders of realsy. As young entrepreneurs aspiring to do big things, Austin and Sophia became business partners in college in 2017 while studying entrepreneurship. They started their first business with an unrelenting mission to spread healthy vibes all over the country, growing from a single food truck to health food cafes on college campuses across the country. Since then, Austin and Sophia have entered the CPG (consumer packaged goods) space with a strong desire to make their genuinely nutritious food options more accessible and convenient.
Austin and Sophia talk with Jen about their journey from starting a smoothie and acai bowl cafe in college to launching realsy as a consumer packaged goods brand. They discuss how realsy provides a convenient and nutritious snacking option, how they developed their unique product, and the challenges they faced in creating a shelf-stable, mess-free snack. Finally, Austin and Sophia share their vision for the future of realsy and their commitment to providing consumers with clean, convenient snacks.
In this episode:
[01:15] - How Sophia and Austin became business partners[05:04] - What it takes to produce on-the-go nut butter-filled dates[06:49] - What sets the Medjool date apart from other dates[07:48] - What makes realsy a great snack[10:16] - The ingredients of realsy snack bars[12:27] - Where and how realsy ingredients are produced[14:08] - Where to find realsy products[16:03] - The nutritional benefits of realsy snacksQuotes
[04:13] - "We created realsy because dates are a produce item. We decided to take something that was a produce item and make it easier to take on the go, fun, interesting, convenient, and that tastes amazing with the nut butter on the inside." ~ Sophia Karbowski
[05:38] - "We wanted to create something shelf-stable that's portable, lightweight, and not a mess. It is not only shelf-stable but also has a consistency that's not oozing out and a little bit thicker." ~ Austin Patry
[11:20] - "What does nutrition mean to us? It really is just whole foods and ingredients that you recognize. It's as simple as that." ~ Austin Patry
[11:51] - "You shouldn't be eating anything you can't picture holding the separate ingredient in your hand. If you can't imagine what one of the ingredients looks like in the palm of your hand, then you shouldn't be eating it." ~ Sophia Karbowski
Links
Austin Patry on LinkedInSophia Karbowski on LinkedInrealsyrealsy snacks on InstagramFresh ThymeHungryrootConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
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There are many types of tortilla chips available, but not all are created equal. Most chips on the market are made with corn and cooked in seed oils. MASA offers a healthy alternative with their handmade chips, fried in beef tallow and prepared via nixtamalization, an ancient technique used by the Aztecs for centuries to enhance the healthful benefits of corn.
In this episode, Jen talks with Steven Rofrano, Co-Founder and CEO of Ancient Crunch, maker of MASA chips. Steven shares how he started a company that makes tortilla chips free from preservatives and unhealthy seed oils. He also explains how MASA chips are made and emphasizes the dangers of seed oils and their impact on our health.
Key Takeaways
[01:20] - What MASA means.[02:56] - What inspired Steven to start a chip company.[06:21] - The beginnings of Steven's snack innovation journey.[08:30] - The digestibility and cultural significance of corn chips.[10:08] - The traditional process of making corn chips.[13:03] - Why MASA uses only organic corn for its chips.[15:19] - How seed oils impact American diets.[17:52] - The dangers of seed oils in human health.[21:29] - The taste and texture of MASA chips.[23:48] - The best frying fat for ultimate tortilla chips.Quotes
[03:48] - "The chip market may seem saturated, but it's actually completely vacant because there are no good chips in the chip aisle." ~ Steven Rofrano
[15:41] - "Seed oils are the single largest toxic thing people consume in the largest quantities. They are unstable in the biology of humans." ~ Steven Rofrano
[22:02] - "MASA chips are thicker than your normal chip. They're much sturdier and hardier, so you can sink your teeth into them. They're very satisfying and better than any other tortilla chip you've ever had." ~ Steven Rofrano
Links
Steven RofranoMASA ChipsSeed Oil ScoutConnect with our host
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The human body is a complex ecosystem. Like any ecosystem, it thrives on a foundation of healthy building blocks. With so many toxins, pollutants, and stressors in our environment today, prioritizing cellular health and fortifying the cell membrane plays a key role in achieving optimal health and wellness.
In this episode, Jen talks with Jessica Kane, Chief Marketing Officer at BodyBio. Jessica drives growth through innovative, data-driven strategies in both B2C and B2B markets. With a focus on driving customer acquisition and brand building, Jessica leverages her strategic, creative, and analytical expertise to promote wellness and transformative health solutions.
Jen and Jessica talk about cellular health and how the cell membrane is the gatekeeper, controlling what enters and exits our cells. They also discuss how cell membranes break down as we age, the effects of toxins in our cells, and how BodyBio can strengthen and support cellular health.
Key Takeaways
[01:15] - A brief history of BodyBio.[02:24] - What it means to make people healthier, one cell at a time.[04:00] - How aging affects the cell membranes.[05:01] - Creating a healthier cell.[08:14] - How phospholipids relate to cell integrity and dementia.[09:06] - Foods that can help maintain good cellular health.[10:05] - How BodyBio sources raw materials.[11:23] - The difference between brain and cell health supplements and gut health supplements.[14:42] - What actions affect cell membranes.[15:30] - Signs of deteriorating cellular membranes.[16:53] - Protecting cell membranes against modern threats.[17:17] - Where people can find BodyBio.[17:53] - Transformative cellular health and recovery stories.Quotes
[03:05] - "There is nothing more root in the body than ourselves. So, if you strengthen and build your cellular health, all your body's systems are able to function better." ~ Jessica Kane
[03:22] - "If your cells are unhealthy and you have a leaky cell membrane and a leaky cell wall, toxins are getting in and changing your epigenetics. They're altering your health." ~ Jessica Kane
[05:17] - "There are so many different claims about cellular health these days. But the most important thing is strengthening your cell membrane because that's where the cell's activity happens." ~ Jessica Kane
Links
Jessica Kane on LinkedInBodyBioTerry WahlsThe University of IowaConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
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Commercially produced kibble has been a go-to option in canine diets. While undeniably convenient, these dry foods may often contain fillers, byproducts, and preservatives that may not be ideal for a dog's overall health. A growing trend in pet nutrition emphasizes a diet rich in fresh, whole ingredients. This shift to fresh food emphasizes minimally processed meals that retain nutritional value, making those nutrients more bioavailable and digestible for canines to absorb and utilize.
In this episode, Jen talks with Dr. Jennifer Kwon, Director of Veterinary Partnerships Education and Outreach at JustFoodForDogs, a pioneer in fresh pet food. Dr. Kwon is passionate about promoting pet health and well-being through nutrition. She has been with JustFoodForDogs since its inception and has played a key role in developing healthy and balanced dog diets. With her expertise and dedication, Dr. Kwon has helped countless pets improve overall vitality and thrive on real, fresh food.
Jen talks with Dr. Kwon about the importance of feeding dogs real and fresh food. Dr. Kwon explains the difference between food and feed when it comes to dog nutrition. She sheds light on the benefits of feeding dogs a diet free from processed kibble and addresses common health issues in dogs, such as obesity, skin issues, and allergies, as well as how a fresh diet can help alleviate these problems.
Key Takeaways
[02:10] - The founding of JustFoodforDogs.[03:05] - The difference between food and feed for dogs.[04:40] - The potential impact of pet food on dog's health.[06:06] - Why fresh food matters for dogs.[07:59] - The different types of food and flavors available at JustFoodForDogs.[09:11] - How to determine the best diet for dogs and how to order.[10:44] - JustFoodForDogs' approach to traveling and refrigeration.[11:53] - Testimonials about dog's transformations after consuming JustFoodForDogs products.[13:40] - Sensitivities of dogs to certain foods.[16:17] - Dog snacks from JustFoodForDogs.[18:36] - JustFoodForDogs adoption program.Quotes
[06:28]- "Fresh food really matters because, just as we see in human health, consuming fresh whole foods plays a crucial role in promoting the well-being of our pets. Fresh whole foods are cooked minimally. That makes the nutrients more bioavailable and digestible, leading to better nutrient absorption." ~ Dr. Jennifer Kwon
[09:44] - "We believe that every dog is an individual. Just like humans, everyone is different. And because we're so bio-individual, we don't want a cookie-cutter diet for everybody." ~ Dr. Jennifer Kwon
[19:32] - "We want more lives, more love, and more dogs to live longer and healthier." ~ Dr. Jennifer Kwon
Links
Dr. Jennifer KwonJustFoodForDogsJustFoodForDogs on InstagramJustFoodForDogs on FacebookJustFoodForDogs on X / TwitterShawn BuckleyPAWS ChicagoKorean K9 RescueWags and WalksConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
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The food industry has long recognized the consumer demand for clean, healthy snack options. However, many store-bought snacks, while appearing healthy on the surface, contain hidden sugars, additives, and preservatives. Solely recognizes these needs and is up to the challenge. They lead the clean snacking movement by offering simple, transparent, and delicious snacks made with whole, organic fruits. Their commitment to using only a few natural ingredients sets them apart from other brands that rely on artificial ingredients.
In this episode, Jen talks with Simón Sacal, Founder and CEO at Solely. With more than 20 years of experience in the food industry, Simón is a pioneer in creating healthy snack options. He started Solely by inventing a technology to make fat-free potato chips and has since expanded the brand to include fruit jerky, gummies, dried fruit, and pasta. Simón's mission is to provide consumers with clean, nutritious, and guilt-free snacks made from ingredients that humans have used for thousands of years.
Simón talks with Jen about how Soley uses real ingredients, like organic fruit, to create their fruit jerky, gummies, dried fruit, and pasta. Simón also shares how he sources organic fruits and the challenges in developing these products. He highlights the significance of organic farming in ensuring that the fruits used in their products are free from harmful chemicals.
Key Takeaways
[01:30] - An overview of Simon's background and how Solely got started.[02:59] - The fat-free movement.[05:04] - The challenges of creating clean and simple snacks.[07:21] - The challenges companies face in creating clean snacks.[09:18] - Solely's source for organic fruit.[11:15] - Solely's fruit jerky products and their taste profile.[14:57] - How Solely's fruit gummies are produced.[16:02] - Harmful ingredients in popular fruit snack brands.[20:13] - How Solely produces its pasta options: spaghetti squash and green banana.[23:34] - The best way to get Solely products.Quotes
[04:08] - "At Solely, we go far beyond better for you. We do good for you. So, we only have food that humans have been eating for thousands of years and that we know nourishes and is good for you." ~ Simón Sacal
[09:34] - "Being close to the farmers is a huge part of the business in many ways. It makes it sustainable. It makes it human. It makes it work. It's the only way you can really control the fruit and make it long-term sustainable." ~ Simón Sacal
[10:19] - "Sometimes, you think you're eating clean because the ingredients look clean. But if you have a lot of pesticides on the product, it could be even worse than having something that is not perceived as clean. So, we make a huge effort to go organic." ~ Simón Sacal
Links
Simón Sacal on LinkedInSolely Fruit SnacksSolely on AmazonJimbo's NaturallyCostcoKrogerAlbertsonsTargetConnect with our host
Jen on InstagramJen on FacebookWake Up and Read the Labels!Schedule a 15 Min Breakthrough Chat with a WURL Food Coach!Subscribe and stay in touch
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