Raising Healthy Eaters with Sara Fins

June 21, 2017

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Sara Fins, a certified health coach and mom of two. I feel like she and I are really aligned on what we do: helping busy moms create a healthier life through doable changes (without spending a ton of time or money). We talk about how Sara gets her kids to be healthy eaters and how she helps other parents bring more healthy eating to their families.

One of the things we need to do is model healthy eating. Sara starts out telling parents that this isn’t a quick fix. But as kids see you eating something again and again, they start to get curious, and they want to try what you are doing.

Another thing we’re trying to instill in our kids is to listen to how their body feels. Sometimes that means letting them have things that we don’t think of as healthy and letting them see what that feels like. As they get older and have more control, we have to hope they’ve learned from our modeling and reminders to listen to their body and do what feels right for them.

We talk about:

  • Offering healthy options—and choosing them ourselves
  • How to handle birthday parties (and why)
  • Learning to cook through “layering” experience if you don’t even know the basics
  • How to get kids involved in the kitchen
  • Why meal planning and meal prep make healthy eating more doable
  • The importance of eating with your kids

 

BIO

Sara Fins received her training at the Institute for Integrative Nutrition in New York City and is certified by the American Association of Drugless Practitioners. She teaches busy moms to feed themselves and their families better through manageable, practical steps without spending hours in the kitchen or tons of money at the grocery store.

 

LINKS

www.sarafins.com

Healthy Meal Ideas for Kids Facebook group

 

Doable Changes from this episode:

 

  • OFFER A CONSISTENT HEALTHY OPTION. Whether you are just starting to feed your kids, working with picky eaters, or trying to make a shift from eating a lot of processed foods, offering something healthy consistently helps. Serve carrot sticks with every meal along with whatever other veggies you have.

  • TRY COOKING ONE THING NEW. Whatever your confidence level in the kitchen, pick something that seems doable and try it. If you can make a salad, try making your own dressing. If you have cooked a chicken, try making chicken soup. Trial and error isn’t a bad way to learn to cook. You can take classes to get new ideas and techniques, but there is a lot you can learn by just getting in the kitchen and attempting to put a simple meal on the table.  

  • MAKE A MEAL PLAN. Creating a meal plan means you come into each meal knowing what you need to do and knowing you have what you need. No more getting derailed by poor planning. A meal plan doesn’t have to be complicated. It can include cooking a big batch of rice and a big batch of beans early in the week and using them in different ways. It can mean breakfast for dinner. Think simple, but plan.

 

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you

take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

 

JuicePlus is made of 100% real food and really bridges any gap we have in our diet. My kids and I both take them. I take the capsules and the kids take the gummies. As you eat more whole foods, you’ll want supplements that are made of real food too. You can get started with JuicePlus here.

 

 

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Our Skin with Rachael Pontillo

June 14, 2017

When we're looking at our skin, when we're applying our products, it's really important that we do so with love. –Rachael Pontillo

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Rachel Pontillo, who among other things is a certified international health coach, licensed aesthetician and natural skin care formulator and educator. We talking about skin care and how food and what we put on and in our bodies matters.

Rachael has a lot to share on reading labels and on making your own skin products. For starters, she recommends products with short ingredients lists. And while you may have heard the advice not to use products with names you can’t pronounce, she points out that many of us have trouble with Latin names, though these are often used with natural ingredients. She reminds us that all products contain chemicals, we’re choosing between toxicants and safer ingredients or non-toxic ingredients.

Rachael recommend making your own products—and teaches people how to do it. And she is proof that even a busy mom running a business with kids involved in activities can find the time.

We talk about:

  • How to assess skincare products and what ingredients you want to avoid
  • The ways homeschooling opens up different time and what it can teach us and our kids
  • What oils to keep in your skin care pantry and how to use essential oils safely
  • How to use clay and what’s in your kitchen to make a simple skin clarifying mask
  • Getting kids involved in decision-making and skin care products
  • Why taking care of your skin at night matters
  • The “Skin Trigger Trifecta”: gluten, sugar and dairy and why changing how you eat really affects your skin

Rachael Pontillo is the best-selling author of Love Your Skin, Love Yourself and co-author of The Sauce Code. She’s an AADP and IAAHC board certified international health coach, a licensed aesthetician and natural skin care formulator and educator. She’s the president and co-founder of the Nutritional Aesthetics Alliance and creator of the popular skin care and healthy lifestyle blog “Holistically Hot” and the 6-week online course “Create Your Skin Care.” She’s also an avid herbalist, self-professed skin care ingredient junkie and lifelong learner. And, of course, she’s also a mama.

LINKS

rachaelpontillo.com
createyourskincare.com
http://www.ewg.org/skindeep/
https://www.thinkdirtyapp.com/
MadeSafe.org
Soup Making Guide

Doable Changes from this episode:

  • START THE DAY WITH A GREEN SMOOTHIE. Racheal and I both do this. Rachel loves green smoothies because they add both fiber and hydration, which helps with elimination. There are a lot of good reasons to love green smoothies. Try it for one week and see if it changes your skin (or anything else for you!)
  • BUY OR MAKE ONE PRODUCT. Don’t feel like you have to toss everything you use. Choose one you are running out of or one that you think is particularly problematic. Make or buy something better and try it for one week.

  • GIVE YOURSELF CREDIT. Rachael points out that any change toward a healthy lifestyle takes time and involves choices. Don’t get hung up on whether you are doing it right—give yourself credit for the changes you make.

101-Doable-Changes-social

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

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No More Tolerating with Julia Sarver

June 8, 2017

We can reframe how we look at how we eat together as a family.
– Julia Sarver

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Julia Sarver, a holistic health coach and business strategist for health coaches. She’s run her own health coaching practice based in Portland, Oregon since 2009 and has led over 1,000 clients to success with her short detox program (we’ll dive into that).

Julia and I talk about what it’s like eating outside the norm. Julia’s mom is from Denmark and had ideas about food that didn’t fit the Standard American Diet, so Julia grew up eating healthy meals and not having dessert every day. Even so a health crisis made her take a new look at what she was eating.

We talk about detoxing and the mindwork around making major changes in how you eat. Julia is all about getting people to make the better decision in the moment—and showing them how much better they can feel. We both agree that too many people tolerate things in their lives because they don’t realize how much better it could be.

We talk about:

  • How Julia found out her body couldn’t handle gluten or dairy (she was convinced that she’d never eat anything delicious again)—and how she felt when she cut them out

  • Why short detoxes are successful—they’re approachable and and you have a moment when you rebel and decide to up and quit

  • Trusting our bodies and how we feel, not just studies

  • Simplifying meal routines and meal planning and having a list of go-to places to give yourself a break

  • Finding a way for you to eat that works for you without you feeling guilty about it

  • And Julia’s best birthday meal ever.

 

BIO

Julia Sarver is a holistic health coach and business strategist for health coaches. She’s run her own health coaching practice based in Portland, OR, since 2009 and has led over 1,000 clients to success with her short detox program. She’s also the mom to the world’s cutest 3-year old. Julia loves a giant salad with a side of fries, and doesn’t like sugar-coated anything—including advice.

 

LINKS

eatwithoutapology.com

 

Doable Changes from this episode:

  • FOCUS ON THE POSITIVE. If you are making changes to your diet, focus on what you can eat, instead of what you can’t. Stock up on delicious foods that fit your new way of eating, so that when you are hungry you can eat something yummy that serves your body.

  • WRITE DOWN WHAT’S GOING ON WITH YOUR BODY. Keep a journal about how you feel—did you sleep poorly, have gas, feel bloated, get tired at 1PM . . . It’s easy to overlook symptoms until you start to see how often they happen. Knowing what is happening in your body (and that you can do something about it) is a doable step toward deciding to make a change.

  • SIMPLIFY MEAL ROUTINES AND PLANNING. Have a few go-to breakfasts that you put in rotation. Simply what you cook—few ingredients, steamed veggies. It doesn’t have to be fancy to be healthy. Focus on what works, not what you think you “should” be making.
     

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal. 

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

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Food Freedom with Elaine Gardner

June 1, 2017

Once I made the commitment to find a way to get better, things that I never heard of just kept showing up in my life.
– Elaine Gardner

On this episode of the Plan Simple Meals Podcast, I’m so excited to talk with holistic health expert Elaine Gardner. Elaine’s experience with debilitating pain during her period, intestinal discomfort, seasonal allergies, brain fog, severe fatigue, and horrible muscle spasms led her to her holistic lifestyle.

Elaine began her body healing journey with supplements and a variety of bodywork. When her son got ear infection after ear infection and had endless childhood viruses, she also used body work with him to reduce the problem.

Elaine has made changes to her food and taught her kids to pay attention to food and how it affects them. Elaine explains how she made small steps toward change and how she encourages people to do the same.

We talk about:

  • What our hormonal system does (so much more than we think)
  • Why we need to control stress
  • What we teach our kids and how they navigate their bodies and food as they get older
  • How to find alternative medicine practitioners for kids (and why it’s worth paying for services for our kids and ourselves)
  • The power of sleep and water
  • Why we have to learn not to just push through

Elaine Gardner is a holistic health expert. She’s working on a new program called Food Freedom, a guide to loving and planning and buying the right food for your health. Elaine helps people find the right foods that serve them and their health.

LINKS

http://www.designyourhealthylife.com

Doable Changes from this episode:

 

  • COMMIT TO MORE SLEEP. For one week, make a commitment to getting more (and quality) sleep. Remove electronics from your bedroom. Make sure the room is dark. If you have to get up at a certain time, get yourself to bed earlier. And if you get woken up in the night, work on an alternative—have a partner take over childcare one night, allow yourself to nap the next day.

  • CHOOSE ONE FOOD CATEGORY TO CHANGE. Elaine talks about taking fruit juice out of the house and then cutting out non-organic foods. Pick one thing to adjust this week. Get it out of the house and buy a healthier alternative. Maybe you cut out sugary juices or only buy organic produce this week.

  • PUT YOURSELF FIRST. As moms, it can be hard to take care of ourselves. You have to make the effort and put yourself first; it’s not selfish it’s actually the best thing you can do for the other people in your life. So choose what you will do for yourself and put it on your calendar. Then make that a non-negotiable appointment.

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

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Busyness is a Distraction with Deb Blum

May 24, 2017

When we don’t feel strong within ourselves, we tend to be sort of tumbled about by all of the outside influences of what we should be doing.  

– Deb Blum

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with transformational coach Deb Blum. She helps moms find more freedom, fun and fulfillment within the lives that they live right now. You know I believe in doable changes, and Deb is about working with the life you already have. Love that!

Deb and I talk about how to help your kids thrive by showing up with confidence and solidity, whether it’s about what you serve for dinner or anything else. We talk about our own paths of getting past all the “shoulds” to do just that—and how to be solid and flexible at the same time.

We talk about busyness related to those shoulds and as a form of distraction. Deb says, “Whenever I decide to do something, I seem to always have time to do what I decide to do.” We talk about making time for by choosing what’s really important to us.

We talk about:

  • How parenting demands shift as our kids change—and how to stay involved as they grow
  • How we bring our own food challenges to the table and still get our kids past them
  • The fact that busyness is a distraction and setting decision parameters to help say no to busy
  • The ripple effects of turning your focus back to yourself
  • Going paperless as a form of freedom
  • How tapping into our own enoughness changes everything

Deb is a coach, consultant and speaker. She is a creative problem solver and freedom catalyst, who helps set moms free from all of the perceived limitations that they have. As a catalyst, she guides people into greater acceptance of of who they are, because that acceptance alone brings so much inner peace and happiness. She believes that we can transform our lives within the life we already lead.

LINKS

Debblum.com

Doable Changes from this episode:

  • Know your goals and let them guide every decision for one week. So if your goal is to be healthy and strong so you can be active with your family, apply that to decisions about what you eat and do. Make your decision and be confident and firm with it. This works wonders with reacting to kids responses to what’s for dinner (and sometimes even helps cut back on negative responses.)
  • Set decision-making criteria for saying no. This can look a lot of different ways. You might say I’ll only volunteer if I’m actually engaging with my kids (no committee work) or we only do activities two nights a week or we spend time as a family on Sunday, so we say no to invitations. Having decision-making guidelines helps you easily weed out things that don’t fit your personal and family values.

  • Go paperless for a week. Deb talked about the freedom of being paperless and the tools she uses to be paperless. Try being paperless for one week—use your phone or your iPad for note taking. Create a digital binder of meal plans and recipes. Experiment with tools to make paperless work for you.

 

101-Doable-Changes-social

 

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

 

 

vitamix-ad

This episode is brought to us by Vitamix. If you have been part of my world for awhile, then you know how much I love my Vitamix. I use it to make smoothies, dips, dressings, sauces, soups, pudding, batter. I would say I use it a minimum of three times a day. I have created an ebook for you that you can get at plansimplemeals.com/vitamix that has my 10 favorite Vitamix Recipes, as well as a discount code if you are thinking about getting a Vitamix yourself.

 

 

 

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Busy is a Choice with Amanda Hinman

May 17, 2017

Are we giving ourselves permission to step back and say “But wait...what do we really want to be doing?”
– Amanda Hinman

On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Amanda Hinman, who helps moms get in touch with their intuition, improve communication, and finding time for yourself. Amanda’s life looks pretty amazing right now, but a few years back, her oldest daughter was struggling with seizures. Amanda’s husband’s anxiety was through the roof with a stressful job and the family health issues, and Amanda’s autoimmune condition was exacerbated. She felt guilty and helpless as a mom. Things shifted for Amanda when she started working on her own self-care. That had a ripple effect her whole family. She is the momma of four girls. Amanda says, that her life isn’t perfect now, but “It’s an ongoing journey of “let’s have fun together and let’s connect and let’s use our time in ways that we enjoy instead of feeling this obligation to-do list.”

Amanda and I talk about how we, as moms, are experts on our own kids—and we need to tap into our intuition. Amanda talks about listening to her own intuition in dealing with her daughter’s health and tells her clients: I’m not the expert on your child. You are the expert on your child. I’m going help you unpack those layers you need to tap into that intuition.

We agree that busy is a choice. Amanda shows us how to decide the way you want to live your life instead of feeling like you’re a victim of circumstances. If you have kids in lots of activities, you need to ask yourself: Are we giving ourselves permission to step back and say “But wait...what do we really want to be doing?” instead of doing what you feel like you should be doing.

We talk about:

  • the importance of down time
  • how to take baby steps toward the life you want to be living
  • what to do when you are already overscheduled
  • how to help your kids make healthy decisions about activities and downtime
  • how we make food choices that support the life we want and our own individual circumstances
  • how to communicate about all these things by starting from the same place.

Amanda runs the Hinman Holistic Health Institute and knows first hand how getting in touch with your intuition, improving communication, and finding time for yourself create ripples of change throughout your family and life.

LINKS

Get in touch with Amanda or to get her free Vibrant Child Starter Kit

Spunky Coconut’s Bean Cake

Podcast with Stacey Martino

 

Doable Changes from this episode:

  • Lean into your intuition. It may feel hard when you are in the doctor’s office, but the saying “mother knows best” is wise.

  • Prioritize dinner. This may mean saying no to a few things, but feel what shifts at home.

  • Look at your calendar with a lens of “Is this serving me?” Don’t quit everything today, but feel into where you can fit in more family downtime (hint: it could be dinner!).

REALLY getting healthy as a family can be a big lifestyle change. But no matter how insurmountable it may feel, focusing on one doable change at a time can help you take small steps toward your big goal.

A healthy lifestyle is really made of lots of little things that when repeated regularly and added together over time make a huge impact on your life.

Choose one Doable Change every Sunday night — one thing that you are willing to play with for the week. The key is to keep it doable and fun! Write that thing on a sticky note or your phone so you remember it. Then put 3 things on your calendar that support it.

Choose from the changes above or download a list of 101 Doable Changes we made for you.

http://plansimplemeals.com/101-doable-changes/

If you are as psyched as I am to grow veggies on a patio this summer and indoors all winter, you are going to want to check this out! I have watched friends have these for years, and am so excited to have my own! (Psssst… There are amazing curriculums that have been created by the company, to make these a no brainer for schools too!) Read more here, or contact, tower@plansimplemeals.com to learn more, and set up a free 20 minute phone Q and A.

 

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Homesteading and Knives with RB Fast

May 11, 2017

On this episode of the Plan Simple Meals Podcast, Mia talks with RB Fast. They dive into the very exciting topic of Urban Homesteading. Wait until you hear how and where RB sources her food. It is quite inspirational!

RB shares her strategies for balancing her garden with her work and parenting. She also describes her family ritual for visiting a farm to harvest tons of veggies, along with her system for freezing and preserving.

RB shares an overview of the Montessori philosophy, how she practices it at home, and how our kids can embrace the philosophy at home to be more self-reliant in the kitchen. RB finally shares what her day looks like from school pick-up to dinner. For anyone questioning family dinner, this is a must listen!

RB Fast is a coach and mentor for school leaders and the CEO of MontessoriMatch.com, a hiring website for Montessori schools. She believes that education is a powerful tool for social justice and that school leaders are key to making major change in our society. When her family gets home, she shuts down her computer to focus on spending together growing and preparing food while laughing a lot. She lives in Denver, CO but escapes to see the world as much as possible, usually in pursuit of cappuccino and cheese. Follow her journey on social media @VegucationMama or keep up with her thoughts on school leadership at https://beelineconsulting.net/the-latest-from-rb/

And don't forget to join a growing group of mamas trying to make great choices in their families at www.healthymomsmeetup.com.

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Detoxing the Body and Soul with Linda Rothey

May 4, 2017

On this episode, Linda Rothey and Mia dive into Linda’s journey of getting healthy, and look at how Linda went from a junk food fanatic to her most amazing healthy self. She talks about her journey when a friend asked her to do a detox and she decided to go all in. She explains how hard it was at the beginning, but how a few weeks in her daughter acknowledged that her mom was happy.

Mia and Linda talk about diving into life and motherhood post detox. Linda shares how she got her three kids involved too. They have a fun tangent about all the things that end up on our to-do lists that we simply don’t need to do. Linda talks about how the answer can just be “no” to all those things that get in the way of our food, and she shares a few specific stories of how she has said “no” lately to make time for family hikes.

Linda Rothey is dedicated to helping moms rediscover their whole selves through healthy eating and mindful thinking. She is a mom of three, professional educator, entrepreneur, and the founder of detox4moms.com, where she’s building a community of moms who are living intentionally, establishing healthy boundaries, and opening themselves up to receive the life of health, happiness, and love they’ve always wanted. Above all, Linda is as real as they come: no frills, no lace, nothing fake—just a mom with a little bit of attitude, a love of corny jokes, and an immeasurable admiration for moms just like you.

And don't forget to join a growing group of mamas trying to make great choices in their families at www.healthymomsmeetup.com.

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Seasonal Dumps with Sara Bradford

April 14, 2017

On this episode Mia chats with Sara Bradford. This is a long episode filled will lots of nuggets. They dive into her upbringing which is filled with nuggets for moms wanting to raise kids who grow up loving food and how she kept it real as she studied nutrition. Sara makes mouths water with her description of food being beautiful. She talks kitchen prep mindfulness — music, flowers, kids, essential oils, gratitude. She talks about stepping off the scale and how to really care about the journey. Sara shares her viewpoint on sugar which we can all learn from, including birthday cakes and treats, so love moves away from sugar and towards what actually matters in a moment. She talks about balance as compared to an extreme diet, and how she uses “dumps” to get ladies to move into balance and simplicity. She talks a lot about how to eat with the seasons, and even touches on how possibly green smoothies do not make sense all year long.

Sara Bradford is as passionate about red wine as she is about green smoothies. When she's not writing about menstruation in her nutrition blog, she is a mama, a no-b.s. nutrition resource for awesome women tired of nutrition b.s., and fearlessly leading women with her signature program The Community Dump -- a series of seasonal cleanses designed to get women as passionate about food and cooking and living as she is. Find her at nourishrealfood.com OR communitydump.teachable.com

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Clarity and a Scale with Dolores Hirschmann

April 10, 2017

Dolores starts by talking about how she can call herself a fulltime mom and a fulltime professional and how that has helped her find balance. Dolores shares her story from a large size 12 to a size 6, and how she got there by getting rid of her scale. She also serves up some really cool facts about how our brain works and sometimes tricks us into keeping on weight. She also shares why the weight was really important for her to conquer. Dolores shares her experience with sugar, and then Mia and Dolores talk about how that also affects their kids.

Dolores shares how being from Argentina might give her an advantage in terms of what she simply does not sweat, and how delegating is so powerful. Dolores and Mia touch on business and how to find your purpose so you feel fulfilled — and why moms really need to tap into their purpose. It is about remembering who you are as a human being with dreams, and hopes, and goals, and how to honor that and give our kids permission to do the same. Dolores leads Mastermind Groups, Workshops and Speaks Internationally about the behind-the-scenes aspect of reaching your goals. Through both Private Coaching and her 5 STEPS TO CLARITY PROGRAM, Dolores helps her clients set the foundation from where they will design their strategies.

As a Speaker Coach and TEDxOrganizer, she brings the TED Speaker model to all levels of communication in business. Through her program 18 Minutes of Impact: Moving Your Audience to Action the TED Way, Dolores helps her clients infuse a bigger story, a bigger vision into sales presentations, VC investment pitches, and overall B2B marketing communications, clients achieve a higher level of engagement and resonance with their audiences. You can find her online at http://www.mastersinclarity.com/.

And don't forget to join a growing group of mamas trying to make great choices in their families at www.healthymomsmeetup.com.

 

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