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In today's episode, I'm kicking off a multi-part series on the top 10 nutrition mistakes I see when it comes to nutrition. These mistakes are the biggest reasons why people continue to struggle with creating a sustainable nutritional approach that yields positive outcomes.
In part one of the series, I go through the first two mistakes. The first is emphasizing individual ingredients or nutrients instead of overall dietary patterns. I'll cover why concentrating on something like just protein isn't sustainable for an overall healthy lifestyle. I also share findings on what toxicity really means and why looking at ingredients and the hype around them doesn't always make sense.
The second mistake I'm diving into is thinking you can earn your food via movement or exercise. This is something I was told growing up, as I'm sure you may have experienced the same information. I'll walk you through how calories are burned and much more.
Stay tuned for the next part of this series!
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Doctor Shannon Show “Less is More” Playlist 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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In today's episode, I talk about the key components of an anti-inflammatory diet and share tips on what to include and avoid in your diet to help combat inflammation.
I cover the difference between acute and chronic inflammation and the causes of both. It's our body's job to identify and attack inflammatory agents, but our diets aren't always the cause of inflammation and cannot always be the cure for chronic inflammation. This episode will guide you in creating a dietary pattern that is going to be anti-inflammatory. I dive deep with examples of components to include in your diet, like Omega-3s, fiber, and antioxidants. I also share the importance of reducing our intake of added sugar, alcohol, and deep-fried foods.
I hope this episode helps you look at nutrition in a way that is truly applicable without information overload.
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That’s Healthy?! Episode- Alcohol: How It Affects Your Body & How To Determine If It's Worth It 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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In today’s episode, we’re talking about why there needs to be more to your nutritional approach than just “listening to your body.” What if your body is telling you something that isn’t accurate? What if your appetite cues are off? Does that mean you shouldn’t eat because you’re listening to your body?
Being in tune with your body is important, but it can send you subjective signals influenced by several outside variables. So many things affect our hunger hormones, like sleep and stress. Building a foundation of a balanced, nourishing, satisfying diet will help you stay on track and fuel your body well, no matter the outside variables. With the right information and experience, you can trust yourself to make nutritional decisions that are right for you instead of just trusting your body.
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That’s Healthy?! Episode: 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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I’m excited to have Jessie Jarvis on today’s episode! Jessie and I met at an event in Denver recently, and we thought it would be so much fun to be guests on each other’s podcasts!
Jessie is a third-generation rancher on her family’s ranch, she’s also the founder and CEO of Of The West, a job platform connecting job seekers and businesses in the agriculture and western industries. Her podcast, Leaders Of The West, has a mission to foster a community of pioneers, innovators, and leaders who want to be at the forefront of what’s next. Jessie is also a wife and mother of two children.
In this episode, we dive into how Jessie successfully juggles ranch life, family life, career, and more. She shares tips on how she prioritizes her day, stays organized, and plans her meals. We also talk about what self-care means to us and how Jessie achieves it by putting the things important to her at the top of the list of things to do in the day. She’ll share her thoughts on putting value on your time and how you can achieve your goals by working hard.
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Leaders of the West, Episode 67, What's Healthy? with Registered Dietitian, Hope Brandt Chef Hat and Apron Set for Kids 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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I'm so excited to have Ally Spears with me today! Ally is a fourth-generation farmer and rancher originally from northern California, but after attending Texas A&M, she made Texas her home. She received her undergraduate degree in ag business and is a program coordinator for the Poultry Science Department at Texas A&M, focusing on youth programming and recruitment.
She is also pursuing her Ph.D. in ag communications as she sees a need for consumers to better understand where their food is coming from. Her research is focused on social media and beef influencers online. Ally shares how she believes women are the needles that move the ranching and farming industries forward. Aly's podcast, Ag Chicks, helps highlight and introduce women who are doing incredible things to help feed our world.
In this episode, Ally shares what it's like being a generational farmer and rancher, what goes on in the beef industry, what a cattle producer's processes look like from start to finish, and what hurdles the beef industry is overcoming. She also busts some myths and misinformation about utilizing hormones and antibiotics in cattle. We talk a lot about the purpose of raising cattle and the importance of farmers, ranchers, and how just 2% of the population is feeding 100% of the population.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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I'm excited to have Esosa Osagiede with me in today's episode. Esosa is a Registered Dietician focusing on helping women striving to lose fat, build muscle, and repair their relationship with food. In this episode, we cover a wide variety of topics, such as the importance of fiber, body recomposition tips, red flags when you see extreme progress in a short amount of time, and how to remain committed to your health journey.
We talk about mindset being the key to sustainable results and how discipline is self-care, not punishment. This episode is filled with Esosa's knowledge and how she helps her clients start their journey even when they have a fear of failure.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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In today's episode, I have a multi-faceted topic: metabolism. I recently had a client ask me if weight gain through certain phases of life is inevitable. While there are many factors that go into metabolism and weight, we can help the process along in different ways. Metabolism is the combination of all the chemical processes that allow an organism to sustain life. It's the conversion of energy from food into energy for life-sustaining tasks such as breathing, blood circulation, building and repairing cells, digesting food, etc.
I'm sharing the findings of a study I found (linked below) that examined metabolism across many different ages, geographical locations, and genders. This episode covers how metabolism changes throughout a lifetime. I also share information on basal metabolic rate, what that means, why some people's metabolism is faster than others, and how genetics can play a part. I explain how calories are burned and what affects that, how different foods have different thermodynamic effects, how energy expenditure changes as we age, and tips to help keep our metabolisms running efficiently.
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Daily energy expenditure through the human life course 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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This is a special recording, as tomorrow is MK’s first birthday! I thought this was the perfect time to talk about how to handle food at holidays and celebrations. In today’s episode, I’m sharing strategies and tips for pre-planning and participating in these life moments. I chat with my clients a lot about this, and I always come back to the question of whether we have the right foundations in place on a daily basis; these types of events shouldn’t make or break our progress. We can approach them with curiosity and look at them as a practice to always be prepared for future events.
One of the biggest things I do to plan ahead before a bigger occasion is to take a step back and focus on the actual reason we are celebrating--because it’s not food. It’s usually a person or a special thing that has happened. Remembering that can set the tone for your mind to not focus on food. To set ourselves up for success, we need to have realistic expectations of how we react and behave around food at these events. This episode will help you with awareness and ideas on how to make choices that align with your goals.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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This episode is the second part and wrap-up of my postpartum body recomposition journey. I'm sharing more about my personal journey and what it took to maintain consistency. If your goal is body recomposition or fat loss, this episode covers how you must be in a caloric deficit, following the laws of energy balance, and staying consistent to see results. The number one reason I succeeded in my journey is that I never questioned if I was doing the right thing. My strategy always focused on energy balance and muscle maintenance, and I never thought I was doing it wrong. I'm sharing why my strategy and experience are the foundation of my coaching method.
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Episode 29, 3 Components of Successful Body Recomposition Episode 18, My Postpartum Body Recomposition Journey So Far & The Power of Choice Episode 8, 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks Episode 1, My History with the Paleo Diet & 3 Major Changes to My Nutrition Philosophy 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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In today's episode, I'm sharing the three main components of successful body recomposition. I dive deeper into each one: being in a steady caloric deficit, eating 0.75 to 1 gram of protein per pound of body weight daily, and consistent resistance training. I'm reflecting on my own postpartum journey using these three components and what it can look like for you. You'll learn how and why body recomposition can be successful using the knowledge and experience I share in this episode.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes
Make sure to hit subscribe so you never miss an episode!
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In today's episode, I'm walking you through the difference between increasing your protein vs. increasing your protein ratio in your diet. Adding protein or supplements won't get the results you may be looking for if your meal's protein, fat, and carbohydrate ratio is off. I'll share a real-world example of an actual meal one of my clients had and how I adjusted it to increase its protein ratio. Understanding how to look at ratios will help you plan, track, and reach your goals.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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In today's episode, I'm talking all things tracking macros. Macro tracking means you're tracking protein, carbohydrates, and fats. Macro tracking can be a great tool not only to increase food and nutrition knowledge but also to help us do the most efficient things we can to get us closer to our goals. Improving body composition, losing fat mass, and gaining and maintaining muscle mass require reaching a certain protein threshold, so tracking macros comes into play. You'll hear me share how I help my clients simplify tracking their macros as a guide to reaching their goals.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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I’m so excited about today’s episode. I have a very special guest, Kim Rose, a registered dietician and a diabetes educator, with me. In today’s episode, Kim shares her wealth of knowledge about blood sugar, insulin resistance, diabetes, and how nutrition is just one piece of the health puzzle. You’ll learn what happens during the process of eating, what contributes to pre-diabetes and Type 2 diabetes, and the myths around blood sugar and certain foods.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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In this episode, I’m detailing a struggle that has come up for multiple clients of mine this week. I’m talking through just how normal it is to fluctuate with water weight and how exactly that happens. So many things impact what we see on the scale, and I’m diving deep into many of those things. How do we get back to feeling normal when we see that fluctuation? I’ll cover that with nutritional resilience.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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I am so excited about today’s topic. I have been thinking about it for years, especially in the last 8 months now that my daughter is here with me. In today’s episode, I am talking about how I am consciously modeling a healthy relationship with food and nutrition for my daughter and potentially growing family. This is so important because I truly feel like I set the tone for this aspect of life for my family. I think this is the case for a lot of women. I’ll talk through 5 ways that I am modeling a healthy relationship with food and 5 things I am consciously trying not to do.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes
Make sure to hit subscribe so you never miss an episode!
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Today, we are covering quality versus quantity. It’s the classic question, "Is what I’m eating more important, or how much I’m eating the most important?” SPOILER! They’re both really important when we look at the overall picture of your nutrition and your dietary habits. We’re talking about the quality versus the quantity of food you eat and what can influence those things. We’ll also dive into being upfront about your personal goals, as that’s the most important thing for where you want to place your highest priority regarding quality or quantity.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipesMake sure to hit subscribe so you never miss an episode!
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Today we’re covering a topic that is on the forefront of a lot of people’s minds lately. Protein! Protein is so important and it’s the macronutrient that I get the most questions on. So today I’m going to go through some frequently asked questions about protein and share my thoughts and what the research says about these questions. Some of the topics I’ll cover are collagen, how to determine protein needs, tips for incorporating more protein into your diet, and more.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes
Make sure to hit subscribe so you never miss an episode!
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Today's episode is all about satiety. We are talking about what it is, how it works, and why it is important. This is one of those terms that I feel like has been thrown around a lot in the nutrition space, but I haven’t seen a great explanation of why it matters to you and how we can build our diet around it. Creating satiety in your diet truly is a cornerstone to creating sustainability in your diet.
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Listen to episode 8: 3 Pillars of a Sustainable Diet + PEC Plates & 2-Mac-Snacks 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes
Make sure to hit subscribe so you never miss an episode!
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On today’s episode, I’m kicking off the new year with a very popular topic…sleep! (or lack thereof) And how sleep affects our appetites and our bodies overall. I’ll share some practical considerations (because we aren’t always in a circumstance to get ideal sleep) and the reminder that not one single thing is going to make or break you in the pursuit of your goals.
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My episode (#140) on Dr. Shannon Ritchey’s podcast: Fit Body Happy Joints podcast 7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes
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Today we’re talking all about alcohol! It’s an interesting topic all the time, but there’s even more exposure or potential pressure to drink during the holiday season. I’m covering how alcohol works in your body, what causes a hangover, how to determine if having alcohol is worth it to you, and how to say ‘no’ to alcohol if you want to.
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7 Days of Simple Meals eBook 30-Minute Nutrition Consultation The Hopewell Approach Course 1:1 Nutrition Coaching Hopewell Health recipes
Make sure to hit subscribe so you never miss an episode!
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