Healthy Eating Tips on a Cruise: Staying Flour & Sugar-Free | Healthy Real Food Podcast Ep. 205

In this episode of the Healthy Real Food Podcast, join me as I share my firsthand experience of staying committed to a healthy, sugar and flour-free lifestyle during an eight-day cruise to the Mexican Riviera. I'll take you through what I ate, how I navigated the airport and cruise ship, the obstacles I faced, and what I learned about maintaining health goals in a relaxed vacation setting. Discover practical tips for dining at buffets, restaurants, and while on excursions, and learn how to prepare mentally and physically for a successful and enjoyable trip. Tune in for inspiration and actionable advice to help you stay on track with your health and weight loss goals, even while on a cruise.

00:00 Introduction: Staying Healthy on Vacation

01:51 Behind the Scenes of My Cruise Experience

03:44 Setting Intentions and Overcoming Obstacles

08:14 Navigating Meals and Buffets on the Cruise

17:00 Staying Active and Hydrated

20:42 Post-Cruise Tips and Final Thoughts

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The Three E's to Avoid for Sustainable Weight Loss | Episode 204

In Episode 204 of our series on sustainable weight loss, we dive deep into three critical barriers: excuses, exceptions, and ego. Learn why these factors sabotage your progress and discover how to create long-term success in your health journey. Through real-life examples and practical tips, you'll gain the mindset needed to navigate challenges and stay committed to your goals. Join us for actionable insights to transform your weight loss efforts and live the life you dream of. Plus, get the scoop on our upcoming free masterclass: The Three Step Framework to Lose Weight for the Last Time.

00:00 Introduction: Breaking Free from the Dieting Rollercoaster

01:59 Personal Reflections and Summer Challenges

03:45 Understanding the Three E's of Weight Loss Failure

03:55 Excuses: The Silent Achievement Robbers

05:00 Exceptions: Momentum Killers

05:48 Ego: The Hidden Saboteur

07:18 Visualizing Failure to Ensure Success

08:00 Client Success Story: Navigating Challenges

11:57 The Power of Consistency and Support

13:04 Conclusion: Pathway to Hope and Success

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Do You Have a Food Addiction? Understanding the Yale Food Addiction Scale | Episode 203

In episode 203 of the Healthy Real Food Podcast, we explore the Yale Food Addiction Scale, a scientific tool developed by researchers to assess addictive eating behaviors. Learn about the criteria used to determine if your relationship with food mirrors substance addiction, especially regarding sugar and flour. Discover why certain foods are more addicting and how this understanding can transform your approach to overcoming overeating. With practical advice on taking the quiz, self-assessment, and a 90-day reset, this episode offers hope, science, and strategies to reclaim control over your eating habits.

00:00 Introduction: Are You Addicted to Food?

00:28 Welcome to the Healthy Real Food Podcast

02:07 Understanding the Yale Food Addiction Scale

03:32 The Science Behind Food Addiction

05:17 Why Abstinence Might Be the Answer

06:00 Steps to Identify and Combat Food Addiction

07:05 Conclusion and Next Steps

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Behind the Scenes of My Health Journey: Strategies for Sustainable Weight Loss

In Episode 202 of the Healthy Real Food Podcast, I share my personal health journey, highlighting the challenges and successes I've experienced in weight maintenance. From struggling with binge eating disorder and losing 125 pounds in a year by adopting a sugar and flour-free lifestyle, to shifting my career to a full-time weight loss and mindset coach, this episode offers a transparent look into my ongoing transformation. I discuss the lessons learned, the mistakes made, and new tools like hormone replacement therapy and GLP-1 medications that have aided my journey. This vulnerable and insightful episode aims to empower and inspire you, offering practical guidance for your own health journey.

00:00 Introduction: My Health Journey Unveiled

02:00 The Transformation: From Rock Bottom to Freedom

03:43 Navigating Maintenance: Lessons Learned

06:17 The Science Behind Weight Regain

08:29 Struggles and Strategies: Overcoming Binge Eating

13:11 Exploring New Tools: Medications and Menopause

16:01 The Role of GLP-1 Medications

22:05 Final Thoughts and Encouragement

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“The 3-Step Framework to Sustainable Weight Loss—Without Calorie Counting, Fads, or Willpower.”

You’ll learn what’s really keeping you stuck and how to break free with a simple, proven plan that works long term.

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Is Flour Addictive? Understanding the Science and Breaking Free | Episode 201

In this episode of the Healthy Real Food Podcast, we explore whether flour can be as addictive and problematic as sugar. Host and health coach discusses how flour, especially when combined with fat and salt, affects blood sugar, hormones, and brain chemistry leading to cravings and overeating. The episode delves into the neuroscience of food addiction, the role of ultra-processed foods, and offers actionable steps for breaking free from food addiction cycles. Key insights include the impact of high glycemic foods, dopamine reward systems, and the importance of mindset and awareness. Listeners are encouraged to undertake a two-week experiment to see if removing flour from their diet brings peace and stability.

00:00 Introduction: Is Flour Addictive?

00:23 Understanding Flour Addiction

02:17 The Science Behind Flour and Processed Foods

05:30 Recognizing Food Addiction

08:06 Steps to Overcome Flour Addiction

11:32 Practical Tips and Final Thoughts

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“The 3-Step Framework to Sustainable Weight Loss—Without Calorie Counting, Fads, or Willpower.”

You’ll learn what’s really keeping you stuck and how to break free with a simple, proven plan that works long term.

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Consistency Beats Intensity: The Secret to Sustainable Weight Loss | Healthy Real Food Podcast Ep 200

Have you ever tried crash diets or extreme workouts only to burn out? You’re not alone. In this milestone 200th episode of the Healthy Real Food Podcast, we uncover the powerful truth that consistency beats intensity for lasting change, sustainable fat loss, and freedom from food obsession. Learn how to build consistent habits, master your mindset, develop a winning strategy, and execute your plan effectively. Discover the keys to transforming your life and achieving your goal body by embracing patience, creating new habits, and staying accountable. Join me as I share my personal journey and coaching philosophy that has helped so many women find success. Subscribe, rate, and share this episode to inspire others on their journey to a healthier life.

00:00 Introduction: The Temptation of Quick Fixes

00:41 Celebrating 200 Episodes: The Power of Consistency

02:11 The Core Philosophy: Consistency Beats Intensity

03:47 Mastering Mindset, Strategy, and Execution

06:45 The Importance of Systems, Planning, and Accountability

08:21 Sustainable Fat Loss: A Conservative Approach

10:23 The Journey to Transformation: Real Stories and Encouragement

12:11 Conclusion: Take Action and Stay Consistent

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You’ll learn what’s really keeping you stuck and how to break free with a simple, proven plan that works long term.

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How to Measure Your Waist to Hip Ratio at Home for Better Health

Learn how to easily measure your waist to hip ratio at home to assess central obesity and overall health. This simple method involves measuring your waist at its narrowest point and your hips at their widest point, then dividing the waist measurement by the hip measurement. The video explains the healthy ranges for women and how this measurement is more accurate than body weight alone, providing a clearer picture of your health and helping to differentiate between fat gain and water weight.

00:00 Introduction to Waist-to-Hip Ratio

00:14 How to Measure Your Waist and Hips

00:22 Interpreting Your Measurements

00:38 Combining Weight and Waist-to-Hip Ratio

00:52 Understanding Weight Fluctuations

01:09 Calming Your Mind with Accurate Indicators

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Meet Your New Weight Loss Ally: The Ultimate Healthy Real Food AI Assistant

In episode 198, we introduce the groundbreaking Healthy Real Food AI Assistant, designed to help you stick to a sugar and flour-free lifestyle effortlessly. Discover how this custom-built chatbot, tailored with resources and tools from our coaching program, can offer real-time meal planning, mindset support, and much more. Whether you're struggling with meal prep, facing food cravings, or needing a quick mindset reset, this 24/7 virtual coach has got you covered. Join us as we delve into its unique features and see why it's set to become your new favorite weight loss tool. Sign up for our masterclass to learn more about our success framework and how you can achieve lasting weight loss without calorie counting or fad diets.

00:00 Introduction to Your Pocket-Sized Coach

01:15 Unveiling the Healthy Real Food AI Assistant

04:21 How the AI Assistant Works

05:34 Meal Planning Made Easy

11:00 Mindset Support and Troubleshooting

13:13 Conclusion and Next Steps

Ready to lose weight for the last time?

Join me on July 3rd for a free live masterclass:

“The 3-Step Framework to Sustainable Weight Loss—Without Calorie Counting, Fads, or Willpower.”

You’ll learn what’s really keeping you stuck and how to break free with a simple, proven plan that works long term.

Save your seat now at www.healthyrealfood.com.

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