Real Food Stories

Greg Peterson, the owner of Urban Farm, talks to me about getting started in gardening, and the season is now! The simple act of growing your own vegetables, herbs and fruit is not only a benefit to your own nourishment, it is a benefit to the planet and the environment. This episode promises to transform your view on the traditional food system and inspire you to start your horticultural adventure, regardless of space constraints. Greg shares his evolution from aquaculture enthusiast to a permaculture vanguard and  talk openly about the joys of harvesting homegrown produce and the profound benefits of aligning with nature's cycles. Learn the essentials of organic gardening as we navigate from the simplicity of a potted basil plant to the complexities of soil health. Greg and I offer insights into improving garden beds with organic matter and the importance of using OMRI-certified products for an organic approach. We share practical tips for those of you eager to integrate gardening into your lives, demonstrating how it can contribute to both personal health and planetary well-being. Whether you're in a bustling city or have acres to spare, there's a green pathway waiting to be cultivated by your hands.Lastly, we talk about innovative solutions for composting in any living space and why composting is a critical part of environmental health. Learn how kitchen scraps transform into garden gold, as we discuss worm bins, chicken-powered composting, and community programs. This episode is where enthusiasm for gardening meets actionable knowledge. Greg Teaches Gardening 101 and Much More!Find Greg HERE at the Urban Farm websiteFind Greg on Facebook HEREOther Links Mentioned Urban Worm Bin HEREFind Your Planting Calendar HEREHow to Build Healthy Soil HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Coming from a place of unseen anxiety and depression, weight loss coach Megan Gaul used small-habit change and the help of cognitive behavioral therapy to build a new relationship with food. She lost 100 lbs over 1 year, and the bulk of her growth has been learning how to MAINTAIN that weight loss in a way that feels kind, self-loving, and expansive (rather than restrictive). Megan has made peace with food and sustained her 100-pound weight loss since 2018. Her story is one of resilience and the power of small but mighty habits, beginning with the simplicity of adding in an extra glass of water a day and evolving into a mindful relationship with her meals. Our conversation covers everything, from the profound influence of our childhood stories around food to the habits that are requirements to keep going on a weight loss journey (and hint: they do not require you to suffer or starve).Megan shares many of the critical habits that have evolved with her over time and that have solidified her resolve. Weight loss can be seen as easy, maintaining that weight loss takes commitment. Megan and I discussed the dangers of aiming for dietary perfection, advocating instead for a realistic approach that fosters a healthier lifestyle without feeling overwhelmed. Megan is a Weight Loss Coach! Click HERE for her website. Follow Megan on IG for her Partake Meal Planner Club HERE  Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

There is little doubt that midlife and menopause bring along with it a lot of confusion and mystery. Take a listen today as Dr. Harden, Katie Clayton and I navigate through some of the big twists and turns of women's health. Dr. Michelle Harden, an OB/GYN and obesity medicine specialist, has worked with nutritionist Katie Clayton for the last number of years in their San Antonio, TX  practice to help women unravel the secrets of menopause and holistic well-being. We talked about the intricacies of hormone therapy and the critical need for personalized care in today's fast-paced medical landscape. Dr. Harden's expertise shines as she advocates for lifestyle as powerful medicine, while Katie's nutritional wisdom offers hope for those seeking a cooperative approach to disease prevention.A few of the important topics we discuss: The confusion around hormones in women's health (it's not just about estrogen);testosterone's multifaceted roles in women's health and how and why to use it;the merits of DHEA, insulin, and cortisol, and the profound effects of diet choices on our path to hormonal harmony and balance. the complexities of diet culture and the confusion around what to eat and why;the use of weight loss drugs like Ozempic and the future of their use.If you've ever felt overwhelmed by the maze of menopausal symptoms and hormone replacement therapy options, this episode promises a guiding light toward holistic alternatives and natural interventions. Tune in to empower yourself with the knowledge to make informed decisions, foster peace with your body, and approach midlife with confidence.Dr. Harden is available for remote visits, you can find her at her website HERE Dr. Harden on FB HEREMichelle and Katy's Book 'To Finding Healthy' HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Dr. Bijoy John, a sleep specialist, joins us for a thought-provoking session that might just be the key to unlocking the rest you've been yearning for. Through Dr. John's expertise and personal narrative, we veer into the intricacies of sleep and its profound impact on our health, mood, and even our weight. As someone who's conquered insomnia, he knows firsthand that achieving the perfect slumber is an art that requires both understanding and patience.This episode shines a spotlight on the unique sleep challenges faced by women, where hormones like estrogen play a leading role in the nightly dance of rest. From menstrual cycles to the trials of menopause, we examine how these hormonal tides can disrupt sleep and what a 'sleep divorce' could mean for your relationship. With Dr. John's insights, we delve into the delicate balance of hormone therapy and explore how women can navigate these nocturnal disruptions. Whether you're dealing with hormone-induced sleep woes or simply seeking to understand them, this conversation is rich with revelations.We wrap up with Dr. John unpacking his "Sleep Now" strategy—a toolbox for anyone looking to improve their sleep quality. Learn why caffeine might be betraying your bedtime and how even a single lost hour of sleep can ripple through your health. Plus, discover the seven steps that Dr. John advocates for transforming troubled nights into peaceful escapades into dreamland. It's an episode packed with practical tips and deep dives into how we can all reclaim the night and, as a result, seize the day.Dr. John's Sleep Fix Academy, click HEREDr. John's Book 'Nobody's Sleeping: 7 Proven Strategies for Better Health and Happiness click HEREDr. John on IG Dr. John on Facebook Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Break free from the winter blues and find joy in a plate full of vibrant, seasonal goodness. That's exactly what awaits you with my Spring Healthy Eating Reset, tailored for women in the prime of midlife. Starting April 5th, 2024, I invite you on this exciting journey, not through the lens of diets and restrictions, but with a revitalizing focus on reconnecting with the foods that truly nourish and delight us. We'll explore why the springtime's natural rhythm of growth and renewal makes it the ultimate season for initiating positive health transformations. Tying in the wisdom of Asian medicine, I'll show you how to nurture your liver with the freshest seasonal produce, support your body's natural energy cycles, and why now is a much more fitting time for change than the pressure-cooker of New Year's resolutions.I'm buzzing with excitement to share this flexible approach to eating well that I've been refining just for you. Whether it's shedding a few pounds, elevating your energy levels, or seeking hormonal harmony, this reset is poised to kickstart your journey. Get ready to be part of a community that celebrates the sheer pleasure of healthful eating, as we swap stories and our collective achievements. Don't miss out on the chance to infuse your kitchen with creativity and your body with well-being, all while enjoying the seasonal bounty that spring has to offer. Join me, and let's turn this season into a celebration of fresh starts and flavorful feasts.Find Out More About The Healthy Spring Reset and signup, click HERE! Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Are you mushroom-curious? "Magic mushrooms" are the new medical marijuana and there is a lot of mystery and unanswered questions surrounding them. Tune in to discover the transformative powers of mushroom therapy from Bijou Finney, a microdose coach, to the show. With Bijou's guidance, we traverse the healing landscape of both psychoactive and non-psychoactive mushrooms, revealing their potential to enhance health, cognition, and well-being. Bijou shares her journey within the world of medicinal mushrooms, and how she has embraced a protocol that has changed the emotional and mental landscape for her and her clients.  This conversation is a must-listen for anyone curious about natural wellness or seeking an alternative approach to personal development.This episode is a deep exploration of the burgeoning practice of the compound psilocybin,  for macrodosing and microdosing and how it impacts mental health.  Bijou and I unpack why individuals are turning to these natural substances, the critical importance of personalized dosing, and the unexpected creative breakthroughs that can arise. We bust myths, stress the value of expert guidance, and discuss the subtle art of balancing one's unique circumstances with the profound effects of microdosing. For those intrigued by the power of mushrooms but hesitant about psychoactive experiences, we also shed light on the health benefits of varieties like lion's mane and turkey tail, detailing how to choose quality supplements and integrate them into a healthy lifestyle.Bijou's expertise is evident as we consider the integration of mushroom therapy with other healing modalities, such as conventional talk therapy. By the end of our discussion, you'll be equipped with a good understanding of mushroom therapy's place in the wellness world, and how it might complement your healing journey. For those eager to learn more, Bijou Finney is just a click away on social media and her website, ready to guide you through the evolving landscape of natural therapies.Connect with Bijou at www.wellnessmamasita.com Bijou on Instagram HEREBijou on Linkedin HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Rediscover the joy of life's second act alongside executive coach Reina Bach, whose expertise in leadership development and coaching shines through our discussion about overcoming the stereotypes of midlife. As we peel back the layers of personal narratives that often lead to what some women might call a 'midlife crisis', Reina’s insights encourage us to reframe our internal dialogue and embrace the transformative potential this chapter of life holds.  As women navigate shifts in identity post-motherhood, this conversation illuminates the path to unlocking a world brimming with new purpose and joy.Reina and I talk about trying to shift out of planning mode and into being mode. To simply find the joy in things you love, with no pressure of an outcome. Finding activities and hobbies for the pure joy of it. This episode is an invitation to celebrate simple, inspired actions that draw us closer to our forgotten loves, all while teaching the virtue of patience in an age that often demands instant gratification.Every small moment holds the potential for joy, and how through mindfulness and a heart-set approach, we can cultivate a state of joy that resonates deeply and durably in our lives. Reina helps people find themselves and to find true joy and purpose again.Find Reina at her websiteFollow Reina on FacebookFind Reina on Linkedin Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Embark on a journey to true contentment with Tamara Zoner, the vibrant happiness expert, as she unpacks the transformative habits of a joy-infused life. By the end of the episode, you'll have a treasure chest of strategies to foster an enduring sense of peace and well-being. Tamara doesn't just hand over the keys to happiness; she walks us through the essential daily actions and mindset shifts necessary to cultivate a resilient spirit. Discover the power of midlife transformation as Tamara guides us through the intricacies of self-discovery and reconnecting with dormant passions. You'll find encouragement to explore what truly makes you tick, as we discuss strategies for overcoming the inner critic and the necessity of positive affirmations. This isn't just about replacing old tapes in our heads; it's about crafting a rich tapestry of life that aligns with your deepest joys and aspirations. Tamara's insights into positive psychology light a path for those seeking to rejuvenate their sense of purpose and infuse each day with genuine happiness.Tune in, take notes, and most importantly, open your heart to the possibilities of a life crafted with intention, love, and boundless joy.How To Find TamaraTamara Website is HEREFind Tamara on IG HERETamara on Facebook HEREResources Mentioned on the EpisodeBook by Robert Waldinger: The Good LifeBook by Marci Shimoff: Happy For No Reason Yale Researcher Laurie Santos: The Science of Wellbeing Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

From the ashes of a turbulent childhood, blossoms a story of redemption and self-discovery. Join us as Paul Zulman, the author of "The Role of Love," opens up about his transformative journey and the pivotal role love languages have played in his life. Paul's narrative, charting a course from pain to profound kindness, serves as a beacon for anyone seeking to foster self-compassion and break free from the chains of generational anger.In a heart-to-heart that promises both enlightenment and emotional resonance, we unravel the intricacies of how small shifts in mindset can lead to monumental changes in our interactions. Paul's insights on observing and responding to the love languages of those around us—without needing to utter a single word—are a testament to the silent power of connection. Discover how altering behaviors can not only reshape your emotional landscape but also act as a catalyst for healing within families.This episode holds wisdom for anyone in the throes of midlife, painting a vivid picture of the intersection between love and self-love. Paul and I navigate the complex waters of self-revaluation, the significance of body image, and the effects of redirecting love inward, while also cherishing the joy of spreading it to others. Learn how the simple act of rolling a die can become a ritual in nurturing your own heart and those around you, and come away with a renewed sense of the reciprocity of love and the boundless rewards it offers.Buy Paul's book The Role of Love HEREPaul's Website HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Laura Broom, a resilience coach with a remarkable story of transformation, joins us to reveal her secrets to bouncing back stronger than ever. Having faced breast cancer, the death of a child, a heart transplant, and an unexpected divorce, Laura's resilience isn't just theoretical – it's a lived reality. She's here to discuss her "I-Cope to Hope" framework and give us a sneak peek into her forthcoming book, "Flourishing After Adversity."The journey to resilience is paved with small, deliberate steps and the courage to ask, "What if I succeed?" Throughout our conversation, Laura shares how nurturing positivity, setting boundaries, and celebrating incremental progress can be life-changing. Gratitude lists, realistic expectations, and a focus on what's within our control are not just buzzwords; they're tools that Laura uses to guide others through life's inevitable challenges. By adopting these strategies, we can spark a chain reaction of growth and fulfillment that lasts.How To Connect with LauraClick HERE for her website Laura is currently offering my podcast listeners a free PDF entitled "3 Life-Changing Hacks to Disrupt Thinking Traps and Reduce Stress". Click HERE for the guide! Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Anne Poirier, the inspiring certified intuitive eating counselor, and body confidence coach, joins us this week to unravel the threads of body image and intuitive eating, sharing her journey from personal struggles to empowering others. As we navigate through Anne's story, we shed light on the destructive grip of diet culture and the societal pressures that perpetuate the "thin ideal," while offering the promise of her Body Joyful revolution.Body image isn't just about what we see; it's deeply intertwined with how we value ourselves. The "good gift/bad gift" analogy Anne presents helps us understand that our perceptions have profound effects on our behavior and mental health. Our conversation takes a critical look at the messages we've inherited, from family to media, and ponders the potential for creating a ripple effect of body positivity for future generations. Anne also introduces us to the intuitive eating philosophy, crafted by Evelyn Tribole, as a liberating escape from the confines of traditional dieting.Wrapping up our thoughtful exchange, we engage in the heart of intuitive eating principles, emphasizing the significance of trusting our body's cues over the noise of external diet dogmas. Anne challenges us to rethink health and weight loss, encouraging a shift towards well-being rather than numbers on a scale. This episode isn't just an interview; it's a call to join a movement that's rewriting stories about our bodies and our meals, led by a voice as influential as Anne's. Join us for an episode that's as nourishing for the soul as a balanced meal is for the body.How To Find AnneClick HERE for her website Click HERE for IGClick HERE for FBAnne's book, The Body Joyful is HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Struggling with weight and self-image is a tale as old as time, but what if you could break free from the relentless cycle of dieting and emotional eating? Weight loss coach Lia Pinelli, shares her transformative story, offering insights and hope for anyone looking to embark on a journey toward food freedom. Her candid sharing of her brain-based approach to eating illuminates the path for those navigating the tricky terrain of weight fluctuation and self-esteem.Lia and I talk about the significance of tuning into your body's hunger and fullness signals, and we confront the obstacles our modern food environment presents. By unraveling the mental narratives that influence our eating habits, we aim to empower you to rewrite your story with food, fostering a more compassionate and mindful relationship with your meals.In a world where busy schedules often dictate our dietary choices, we discuss practical ways to prioritize your health and well-being. Understanding how our biology, with its hardwired tendencies for pleasure-seeking and energy conservation, can sometimes lead to self-sabotage is key to making lasting changes. We wrap up our conversation with how to push past self-imposed barriers to achieve the stress-free mind you desire. Join Lia and me as we uncover the power of patience, trust, and self-compassion on the path to a balanced life.Lia's website can be found HEREFind Lia on IG HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Imagine feeling at peace with every morsel you eat and loving your body just the way it is. In my heartfelt conversation with Joanne Edinburgh, a certified eating psychology coach, we unravel the intricate ties that bind us to our food and self-image. Joanne's own story moves from battling food sensitivities to discovering the profound link between relaxation and metabolism, lending a personal touch that many of us can relate to. We delve into the harmful cycle of dieting, dissecting how stress influences our eating habits, digestion, and overall health. Together, we question the wisdom of labeling foods and focus on the deeper aspects of eating—making room for mindfulness at the dinner table.As the dialogue progresses, Joanne and I tackle the sticky web of diet culture, particularly its impact on women in midlife. We confront the uncomfortable truth that traditional dieting methods are not just ineffective, but also damaging. By cultivating a connection with our bodies built on trust and intuition, we explore making food choices free from societal pressures and judgment. This discussion is a clarion call for an individualized approach to nourishment, resonating with women who are navigating the metabolic shifts of aging. It's about replacing guilt with pleasure and finding balance in our eating habits with a spirit of curiosity and compassion.Toward the end of our episode, the topic shifts to emotional eating and the shame that often comes with it. Joanne guides us through recognizing that the real issue isn't the act itself but our understanding of the emotions behind it. We share strategies for being present during meals, differentiating between hunger and emotional needs, and treating our eating challenges as opportunities for self-reflection and growth. This conversation is a reminder that food can be an act of love, a coping mechanism, and a pathway to self-compassion. By learning to embrace ourselves in the present moment, we step toward a more accepting and peaceful journey with food and body image.REACH OUT TO JOANNE ON HER WEBSITE HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

When you think of eating disorders, do teenagers immediately come to mind? You might be surprised to learn that midlife women are equally, if not more, vulnerable to these struggles. Psychotherapist Nicole Cristina joins me to unravel the complexity of eating challenges in midlife, addressing the life transitions that often act as catalysts. Our conversation explores beyond the stereotypes, inviting listeners to understand the nuances between eating disorders and disordered eating—a distinction that could be closer to home than many realize.Imagine trying to hold back the ocean with a broom. That's how it can feel for midlife women grappling with the need for control amidst menopause, caring for aging parents, or adjusting to an empty nest. In the episode, Nicole and I navigate this storm, discussing how the guise of dietary control can quickly become a slippery slope toward disordered eating. We share an honest look at the seductive simplicity of restrictions and the grief that often fuels the need for control, all while sparking a rebellion against the ageist norms that can shackle our self-image.As our discussion culminates, we paint a vision of food rebellion—a world where calorie counting takes a back seat to enjoying a variety of foods and embracing life's pleasures. We celebrate resources like "Intuitive Eating" and "Body Kindness" for their wisdom in guiding us toward a more balanced, fulfilling relationship with food and self. Join us as we call for compassion and kindness, drawing on the teachings of experts like Kristin Neff, to support those embarking on the tumultuous journey through midlife and beyond.Where to Find Nicole ChristinaNicoles Website, click HERE Find Nicole on IG HERENicoles Podcast, Zestful Aging HEREBooks We Talked AboutIntuitive Eating by Evelyn TriboleBody Kindness by Rebecca StrichtfieldSelf Compassion by Kristin Neff Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

2023...what a year! It was a big one for me and I am looking forward to setting up my intentions for 2024. Setting intentions that propel us forward and letting go of the past is essential. In this episode, I open up about my journey and share the lessons learned through adversity and the power of releasing what no longer serves us. Embarking on the wellness landscape of 2024,  I talk about what I think will be the biggest wellness trends of the year, with the ones you can leave behind in 2023. I'll especially highlight the controversial topic of weight loss medications, like Ozempic, delving into its societal ramifications and its anticipated disruption to the wellness industry. It's going to be big. RESOLUTION REDO FREE GUIDE! Click HEREHEATHER'S ONLINE CALENDAR Click HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Join me as I chat with healthy cooking instructor Shelly Loving about eating well through the holidays!Following her husband's almost fatal heart attack Shelley went from a kitchen novice to a health food maestro. Shelley decided to take charge of her kitchen to help her husband, which not only ended up helping her health too, but also started her career as a healthy cooking instructor.  Our candid conversation reveals the simplicity of maintaining a healthy diet without feeling overly restricted, especially during the holiday season. We delve into the science behind inflammation and its impact on our health, showcasing tips for replacing food groups that cause inflammation and the importance of a well-organized kitchen, equipping you with practical tools to improve your cooking experience.As the holiday season is upon us, we address the elephant in the room – festive eating, striking a balance, and maintaining a healthy diet without striving for perfection. We discuss our personal experiences of healthier holiday eating and share practical tips to help you avoid holiday weight gain and regret. Where to Find ShelleyShelly's Website Can Be Found HEREWhat's On Your Fork Cookbook HEREShelly on IG HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

When we think of abundance, what comes to mind? Is it monetary wealth, a fulfilling career, or perhaps healthy relationships? Get ready to redefine abundance with our inspiring guest Rebecca Whitman, a magnetic abundance mentor. Rebecca graciously takes us on a journey from her Hollywood days, wrestling with body image issues, to finding love during midlife. Unravel the secret of turning scarcity into abundance with Rebecca's unique seven pillars of abundance and the power of journaling. From career to health and relationships, each pillar sheds light on a different aspect of life. Learn how Rebecca transformed her negative thoughts into positive affirmations We wrap up with a candid conversation about menopause and body image, offering a haven for women struggling with self-acceptance during this transition. This episode is brimming with wisdom, self-love, and abundance, so tune in and enrich your life with a dose of positivity.How To Find RebeccaRebeccas Website, click HERERebeccas FREE Abundance Journal click HEREFind Rebecca on IG HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

Transformational Leadership Coach Andrea Johnson shares her deeply personal story about a  life that begins with bulimia, struggles with obesity, complicated family dynamics, and pauses at a decision to undergo gastric bypass surgery. Andrea and I dive deep into what it was like to make that decision and the emotional resilience it takes to sustain weight loss after the surgery.   Andrea also offers us a new perspective on life through her philosophy of intentional optimism. We talk about the importance of knowing our core values and leveraging them to lead a fulfilling life. As she guides us through the tenets of intentional optimism, we discover how to create an environment of hope, positivity, and courage. My conversation with Andrea isn't just about overcoming personal battles; it's about growing, evolving, and ultimately transforming your life. LEARN ABOUT YOUR CORE VALUESAndrea is sharing a free gift on getting to the heart of your core values, click HEREFind Andrea on IG, click HEREFind Andrea on FB, click HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

"We might not be in control of everything in our lives, but we can be in charge of our bodies"If you are a woman in midlife you know that your body can feel very out of your control. Unintended weight gain, while just looking at food, can feel like we've gained ten pounds without even trying. It can be a very confusing time. I spoke with the inspiring Heather Fusilier, a certified Health and Wellness coach, as well as a Mindful Eating coach, who shares her personal story about turning her early struggles with weight, stress, and body image into a transformative journey to wellness. In This Episode Heather and I Talk AboutWhat it means to infuse intentional work into how we think about our body image;How mindful eating can be a weapon in your arsenal towards your journey of making peace with food, and your body;What it means to have a life we live versus a life we aspire for. Let's celebrate the power of shared experiences and profound transformation with each other. Listen to Heather's journey, soak in her wisdom, and get ready to be inspired on your path to wellness.Connect with HeatherLearn more about Heather HEREFollow Heather on IG HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

How often do we mask our struggles and fears behind a brave face, afraid to show vulnerability? Especially as a man?Meet Dai Manuel, lifestyle mentor and executive performance coach, who knows this all too well. His journey, fraught with battles against food and alcohol addiction, inspires us all to face our personal demons and transform from within. Dai's candor about his early years and the honesty required to shift his mindset gives us a glimpse into his journey of transformation.Self-discovery is often a long and winding road. For Dai, it started in his teenage years, when he realized he needed to make critical changes. From shedding weight to quitting drinking to confronting fears associated with personal growth, Dai's life is a testament to resilience. Dai's compelling story is a beacon of transformation powered by vulnerability. From managing anxiety and depression to preventing self-sabotage, he provides vital insights on mental health. Listen closely as he shares his unique approach to the 'Five Fs' that create a balanced life and his tips on managing commitments and sharing resources. Dai's journey is a must-listen for men, or anyone seeking to lead a healthier and more balanced life, a firm reminder that it's never too late to rewrite your story. Tune in and be inspired.WHERE TO FIND DAIInstagramLinkedinWebsite, click HERE Let's Be FriendsHang out with Heather on IG @greenpalettekitchen or on FB HERE.Let's Talk!Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.