Listen Now

Today we are tackling the debate of brown rice vs. white rice. If you’ve researched this topic before, you’ve likely found many disagreeing articles diving deep into which is better and why. Today, we want to highlight some of the reasons for the debate and how to apply these thoughts to what works best for you! What’s the difference between brown rice and white rice? First, let’s talk about the components of rice. There are 4 parts to rice: the hull or the husk (the outermost layer), the bran, the germ, and the endosperm (the innermost layer). Here's what makes the two types of rice different: Brown rice is considered a whole grain; meaning it contains all parts of the rice grain. Processed brown rice likely has the hull/husk removed, but still contains the bran, germ, and endosperm, which is what gives it its yummy, nutty flavor. With the majority of the parts of the grain intact, all of the original nutrients of the grain are available. For white rice, the outer layers of the grain (the germ and the bran) have been removed, leaving only the endosperm - AKA the little white grain of rice. Is brown rice healthy? Brown rice is often seen as a healthier option than white rice because it is a whole grain with more fiber so the sugar in it is absorbed more slowly into the bloodstream. If you are having trouble balancing blood sugar, then brown rice may be a better option for you than white rice. Is white rice healthy? White rice is rice that has gone through the process of polishing, which removes the outer layers of grain and leaves only the endosperm. You'll often find white rice with many different names, including long and short grain white rice, sushi or sticky rice, jasmine rice, and basmati rice. It has a higher glycemic index than brown rice, so it may not be a great choice for you if you are struggling with balancing your blood sugar. On the other hand, white rice is a bit easier to digest, so if you are having trouble with digestion, white rice could be the better choice for you. Nutrition Comparison  The nutrition composition of brown rice versus white rice is very similar when it comes to protein, fat and carbohydrate content. Brown Rice Nutrition (long-grain – one serving – 1 cup cooked): Calories – 216 Fat – 1.8g Total Carbohydrates – 45g Fiber – 3.5g Sugar – 0.7g Protein – 5g Calcium – 2% Iron – 4% Vitamin B6 – 15% Magnesium – 21% White Rice Nutrition (long-grain – one serving – 1 cup cooked): Calories – 206 Fat – 0.4g Total Carbohydrates – 45g Fiber – 0.6g Sugar – 0.1g Protein – 4.3g Calcium – 1% Iron – 1% Vitamin B6 – 5% Magnesium – 4% However, there are some key differences in the nutrient composition between brown and white rice; these differences are the fuel for the debate of which is better. Brown rice is known to be higher in fiber and is a good source of magnesium, and higher in B vitamins, folic acid, and iron than white rice. The majority of the fiber and nutrients in rice are actually found in the germ and in the bran, which is why white rice contains less fiber and nutrients. So, is brown rice healthier than white rice? Given the nutrition facts above, you may jump to the conclusion that brown rice is healthier than white rice, but there are a few different things to discuss on this matter before you decide which option is healthiest for you. What's the difference between whole and refined grains? Brown rice is considered a whole grain since none of the grain has been removed, while white rice is considered a refined grain and during the milling process it is stripped down to just the white endosperm portion of the grain. Overall, whole grains have more fiber and essential nutrients and are closer to the original form of the grain compared to refined grains — which is a bonus! However, while there is more fiber in brown rice, the ease in the digestion of certain grain-based fibers can be difficult to navigate,

In this guide to seasonal allergies, we're explaining why seasonal allergies occur and comparing the best traditional and natural allergy treatments so you can find the best ones for you! Disclaimer: This post may contain affiliate links. Any purchases made through these links will result in a small commission for me (at no extra cost for you), but all opinions are my own. You can find our full affiliate disclaimer here.  Congestion, watery eyes, drainage, sneezing, coughing – many of us know these symptoms all too well. If we are familiar with them, we likely experience them at least a couple of times a year. Seasonal allergies can take down the best of us. Let’s dive into what seasonal allergies are and look at different treatment options – including more traditional treatments and natural options. What are seasonal allergies? To make it very simple, seasonal allergies cause an immune response to things in the air that our body is interpreting as harmful. However, in reality, they are not actually harmful. Seasonal allergies are also referred to as hay fever. When is Allergy Season? Depending on what you’re allergic to, you can experience allergies year-round or during specific times of the year. The term “seasonal” allergies relate more to allergies to plants, trees, grasses, etc. that have seasons of when they are blooming and releasing more pollen. Typically, there are two peak times for seasonal allergies: spring and fall. Spring allergy season runs from late February to early summer and fall allergy season spans from August-November (1). What Causes Seasonal Allergies? There are many different things that can cause seasonal allergies but the most common risk factors are a family history of allergies and/or having asthma. Some of the culprits that trigger these allergies are pollen from trees, grass, and ragweed. Mold can also be a common allergy trigger depending on the amount of rain that occurs during these allergy seasons. Here's how seasonal allergies work:  You are exposed to an allergen, for example, pollen. It comes into contact with and passes through your mucous membrane, often in your nose. Your body doesn’t react to the first contact with the allergen, but the plasma cell starts to create an IgE antibody to help protect you from this “threat” (even though we know the pollen is not a true threat). This IgE antibody is like a watchdog that is created specifically to recognize and “fight” against that pollen (also known as an antigen). The next time that you are outside and come into contact with that same allergen, you start to experience a runny nose and/or itchy eyes – which is thanks to the antibodies that have been building up. These antibodies surround themselves around a big cell called a Mast cell – another part of the immune system. The antibodies hang out on this Mast cell waiting for the “threat” to make an appearance and attack whenever it does. When the pollen gets into your system again, the antibodies attack and send signals to the Mast cell to release histamines to help fight against it. Histamines are released to expel the threat – this triggers mucus production which tickles your throat or nose to make you cough or sneeze to get rid of the invader. Ultimately, your body is trying to evacuate what it has interpreted as “dangerous offenders”. Seasonal Allergy Symptoms Allergy symptoms can differ from person to person but often show up as: Congestion with a runny or stuffy nose Sneezing Itchy or watery eyes Scratchy throat or cough Headaches or pressure in the sinuses are also common symptoms Traditional Allergy Treatments Antihistamines  Overview: Antihistamines are a common allergy treatment and likely one you’ve heard of. They come in different pill or liquid forms and they do exactly what you’d think from the name – block histamines. Antihistamines help stop your body from releasing histamine to help prevent the symptoms of the runny nose, cough, etc.

On today's episode, I'm sharing the future of Fed & Fit.  We'll be talking about where we're headed, how we're evolving and big changes for the Fed & Fit Podcast in the future. We're back with our 200th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 200 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 200 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. Welcome! Thank you for being here today. Whether you are listening real time, or you're listening at some point well into the future, it is an honor to speak with you. So today’s show is going to be a little bit different. And you will see very quickly why. I’m going to go ahead; and this is episode number 200. Can you believe it? Episode number 200. I can’t believe it. We started this podcast in January, the very first Monday in January 2015. And now we’re well into 2019, 200 episodes in, and later. And gosh, it has been quite a ride. In this time, I got married. I married the man of my dreams in 2015, in October. I turned a blog into a business. Who knew? Man, when I started this thing I did not know. I had an idea, and a hope, and an inclination. But when you start something new, you just don’t know all the time if it’s actually going to work. Because I didn’t know how to make it work. And I learned that as time went on. So I found a way to turn Fed and Fit into a profitable entity. So much so that I was able to leave my job. I started the blog in 2011, in the summer of 2011, and that was; it feels like a million years ago and it feels just like yesterday. I vividly remember all of it. In fact, I wanted to start Fed and Fit about a year before I did because I didn’t have a name nailed down. And also, I suffered from that imposter syndrome that so many of us still suffer with. Myself included, on occasion. Because I thought to myself; who am I? Who am I to start this thing, and put my voice out there? I had some schooling, and some knowledge under my belt, and some personal experience, but who am I? And as time went on,

On today's episode, I'm talking with Laurel Kinney, personal stylist, all about elevating your personal style!  We chat actionable tips on how to curate a wardrobe that celebrates YOU! We're back with our 199th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 199 Links and Such Find out more about working with Laurel HERE. Episode 199 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 199 transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And we are back today with a very special interview. The first time I met her, I remember thinking; I cannot wait to invite you on my podcast. But I might wait a second, because I don’t want to weird you out yet. {laughing} Today we’re talking with Laurel Kinney. I’m going to tell you a little bit about her, and then let her introduce herself a little bit more. Laurel believes that your personal style; yes, we’re talking personal style today. Is the unique ingredient that lets the world know who you are. And for her, there is no better feeling than helping you discover the wardrobe that makes you feel the most you. Her background is in social work, and she uses a psychological approach to styling that’s different than what you see on those makeover shows. There’s no ridicule or judgement as we process where you're at style-wise and help you meet your goals. Laurel assess you as an individual, taking into account your body type, your budget, how you like to spend your time. She believes that fashion should support you; be an enjoyable, creative outlet that makes you feel confident. And the process of shopping for a wardrobe you love shouldn’t be a rule filled pain, but a fun and easy endeavor with positive results. Oh my gosh, you’re talking to my soul! Welcome to the show, Laurel! Laurel Kinney: Thank you for having me! I’m so excited. Cassy Joy: I’m so excited too. Just to tell you guys a little bit of background; how Laurel and I first met is I was; gosh, I don’t know, maybe 6 months, 7 months postpartum. And I was in that stage where I was tired of the stretchy pants. And I was tired of staring at a closet full of clothes that either didn’t fit me, or just didn’t feel like me anymore. Because it was pre-baby stuff. It was all of that prematernity clothes. It just felt like it was haunting me. So I was desperate. I reached out for help. I found you on Instagram, and then found your website, and loved all of it. I loved your personal style, but really what you’re about. She happens to be somewhat local to me; but she travels all over the nation. She is a renowned speaker. And I just really value your opinion and all the things that you did for me. She came into my closet; and like I said, there was no judgement. She went through everything in my closet. Helped me weed it all out, and then come up with a new plan. I’m just so excited to share some of your wisdom with folks today. But tell us a little bit about you. I’d love to know; how did you become a personal stylist? What was that journey like? Laurel Kinney: Well, it was fraught with lots of frustration in the beginning. Like; is this going to work? I mean, like all small business owners, there’s a good amount of anxiety and fear in the beginning. Sort of like that imposter syndrome where you’re like; ok, today I am this. And yesterday I was that! Ok, I guess you’ve got to start somewhere. {laughs} I was a disgruntled social worker,

On today's episode, I'm talking with Lindsey of Sleep Little Lamb, a certified baby and toddler sleep consultant, all about how to create healthy baby sleep habits.  This is one of our most requested topics to dive into, and we can't wait to share what we've learned from the experts! We're back with our 198th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 198 Links and Such Find out more about working with Sleep Little Lamb HERE. Episode 198 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 198 transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am really, really excited about today’s episode. It’s probably one of the most asked and avoided questions {laughs} that I have gotten on Fed and Fit since having a baby. Today, we are chatting with Lindsey McGonegal. We’re going to talk about the science of baby sleep. She is from Sleep Little Lamb. I cannot wait to introduce you to her. So, to tell you a little bit about her. She’s a certified baby and toddler sleep consultant with a bachelors and graduate degree in psychology and a pastoral care to women. Decades of experience in child care and education. Plus two little girls of her very own who struggled with sleep. She knows first-hand the hardships of extreme sleep deprivation. I was there, in parenthood. With her personal and professional experience, plus passion for helping women. She has helped hundreds of families get the rest that they need to thrive and enjoy life again. And I mean; that sounds like an extreme statement. But it is so true. After working; our family worked with Lindsey. Grayson was 11 months old when we finally decided we needed to do something. She was; and I’ll share a little bit about what we were doing in a second. But found Lindsey through a friend of a friend. And she came in, and really, I feel like I have a whole new lease on life. All of us do; all three of us do. Grayson is healthier and happier. And Austin and myself are rested for the first time in a year. So, welcome to the show, Lindsey. So excited to talk today. Lindsey McGonegal: Thank you so much. It’s so great to be here. Cassy Joy: Oh, I am so excited. And I get to finally answer everyone’s questions by referring them to you. {laughs} Lindsey, to share a little bit more. One of the reasons that I really, really appreciate and look up to her is; I think you understand the basis that there’s no one size fits all for babies, which I really appreciated. And you have really done the leg work of the research of staying on top of the latest literature. And she came over to our house, and walked us through this first night. We chose a gradual withdrawal method. I’m sure we’ll touch on some of that a little bit. But one of the things I really appreciate was; because I’m sure you could see just the stress and the worry on me and in my eyes. And then, you explained the science as a geeky, scientist in many avenues. And I know a lot of our listeners are, as well. That is what spoke to my heart and put me at ease. Just understanding, developmentally, what’s best for baby. So, anyway. I will promise not to take over the whole show. Can you share just a little bit about you, and what inspired you to become a sleep consultant? Lindsey McGonegal: Yes, of course. Well, I’m a California girl, but transplanted to Texas a couple of years ago. At that time,

On today's episode, I'm talking with listener Katie about navigating postpartum body confidence. We're back with our 197th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 197 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 197 transcript Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we’re back. It’s been a while since we’ve done one of these, but this was a really wonderful opportunity to chat with a lovely listener and reader. I would love to introduce you to Katie. She hails from Indianapolis; I almost said Minneapolis. Katie: Indianapolis. Cassy Joy: {laughs} Indianapolis. And we’re going to do a reverse interview. So the way that these interviews work is Katie has written in with a wonderful question, or set of questions, and instead of politely answering her via email, {laughs} I asked her if she would come on the podcast and we could have a conversation because I really think that what we might talk about today would resonate with a lot of folks. So welcome to the show, Katie. Katie: Thank you for having me! I’m so excited to be here. Cassy Joy: Thank you so much for making the time to come on. I know you’ve got a lot going on right now. So we will cut into it. Do you mind sharing a little bit more about yourself with all of our listeners? And then we can get into the discussion and maybe some questions you’ve got. Katie: Sure. I’m a 34-year-old first time mom. I have a son named Clay who is about 10.5-months old. I live in Indianapolis with my husband of 2.5 years, Chris. And our two dogs; our two puppy children. I worked for Target Headquarters up in Minneapolis for about 7 years out of college, and I moved back to Indi, where I’m from, to work for a small digital marketing start up for the last four to five years. And after having my baby, I transitioned to working part time. And I definitely wrote in with a question that I thought could, like you said, resonate with some of your other listeners. But after having my baby, essentially I’m struggling with what I think is a weight loss plateau. But along with that, some body image and confidence issues. I do definitely want to start with this is not the world’s biggest problem. And I totally recognize that. I feel beyond blessed in my life. But this has been kind of a mental struggle for me. Being tired postpartum, period. I know a lot of people are dealing with a lot more serious things going on, or possibly even infertility, or other issues like that. So I don’t want to downplay any of those with nutrition or weight loss conversation. But it’s definitely been something that I’ve struggled mentally with that I wanted to reach out and see if you had any advice on. Cassy Joy: I’m glad you reached out. And I’m glad you kind of started the conversation by addressing that. Because I think that folks who are blessed with healthy babies, healthy pregnancies, it’s an incredible blessing. And that also doesn’t make your experiences less than. Or less worthy than. In whatever state you're in. So I think that’s really wonderful, and I’m glad that we are having this conversation. Tell me a little bit more about yourself, your pregnancy, your journey in the last 10 months. Are you still breastfeeding? Or if not, did you? Just kind of some of those things that might play into our conversation. Katie: Yeah.

On today's episode, I'm deep diving into the 5 reasons to switch to safer products in your household!  We'll talk about all the ways the products we use on our skin and in our house can affect our health, the environment, and the ones we care about the most. We're back with our 196th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 196 Links Shop Primally Pure HERE (use the code FEDANDFIT15 during the month of March for 15% off your first order!) Shop Beautycounter HERE. Shop Branch Basics HERE. Episode 196 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Episode 196 transcript Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well-balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. Today we are jumping into a topic that’s near and dear to my heart, and it has been for a very long time. But especially so in the last 3 years. We’re going to talk about five reasons to swap out the products you use on and around your body for safer ones. Why is this so important? Why is it important that we pay attention to the window cleaner? Why is it important that we pay attention to the nail polish? Why is it important that we pay attention to body lotion, diaper cream, diapers, carpet cleaner? You name it. Why are these things so important outside of the obvious? So, I’m going to rattle of five reasons that I think, I hope, help expand your minds, and understand that swapping for safer products is not an activity where we’re just trying to keep up with the Jones’. There needs to be a new way to put that. Because these days it’s not so much keeping up with the Jones’ as it is keeping up with the new crunchy fad, right? I know that all of us in this industry probably have felt that at one point in time. We think; oh, gosh. Now we’re drinking bone broth. That must be the new keeping up with the crunchy Jones’. Or oh gosh, now we are all concerned about; oh my goodness, heavy metals in our lipstick. And oh gosh, now were putting collagen peptides in our coffee. I mean, it’s just; I do all those things.

On today's episode we're chatting with a dear friend and baby making and beyond expert, Liz Wolfe!  She is the co-creator of a brand new (and highly anticipated) online resource for all things pre-conception, fertility, pregnancy, and beyond, that you will not want to miss! We're back with our 195th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 195 Links Click HERE to find out when Baby Making and Beyond goes live, and to download FREE recipes from the program! Episode 195 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 195 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today I’m joined by a dear friend; one of my favorite humans on this green earth. Liz Wolfe is here. And the crowd goes wild! {laughing} Liz Wolfe: {laughing} Cassy Joy: That’s what I imagine in my head. Liz Wolfe: Me too, me too. Cassy Joy: We need some canned applause. Liz Wolfe is a health and wellness writer and a nutritional therapy practitioner; also known as an NTP. With a passion for real food, safe skincare, and healthy babies and families. Her work includes the Wallstreet Journal bestseller, Eat the Yolks, and the Purely Primal Skincare Guide. And she co-created the online pregnancy and parenthood community, Baby Making and Beyond. Which is set to launch; now. {laughs} Liz Wolfe: Yeah. Cassy Joy: She blogs at www.RealFoodLiz.com and cohosts the Balanced Bites podcast. In her spare time, she chases her rambunctious toddler in their new lakefront community. Welcome to the show, Liz! Liz Wolfe: Well thank you for having me on. I always love when we get to connect. Cassy Joy: I do too. It’s the best. You’ve been on here; this may be your fifth or sixth time. Liz Wolfe: You think? Oh my gosh. I was trying to remember the different times I’ve been on.

On today's solo episode, I'm going to be chatting all about my favorite healing foods!  We'll dive into what they are, how they work, and how to incorporate them into your daily diet. We're back with our 194th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 194 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 194 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we are going to dive into some geeky nutrition science. Are you ready for this? Are you holding onto your seats? Are you on the edge of your seat holding onto it? {laughs} I’m not quite sure which analogy to use in this instance, because I’m sitting on the floor in my guest room at my house, because this is where I record podcasts for some reason. It’s because it’s the only door now that we have a little baby that I can really hide behind that’s far enough away from her where I’m not going to wake her up with my exuberant chitter chatter. Ok, so. {laughs} I’m excited about today’s episode because it really plays the heartstrings of the deepest part of my nutritionist soul. You know, when I first started Fed and Fit, the blog; when I very first started Fed and Fit, I still have days where I feel like I have no idea what I’m doing. But when I very, very first started, my original concept was I was going to share a dinner recipe. Every single post that I would post would include an entire dinner menu. I think I started off with a fourth of July burger spread, and I was going to do the burger recipes, and the toppings, and the sides, and the dessert, and even a drink. And I did that one time, and I never did it again! {Laughs} Because I was sharing four or five recipes in a single post. And then it evolved. And the 2.0 version of my vision for my Fed and Fit, the blog. If you're wondering,

On today's solo episode, I'm going to be chatting all about how to pick a side hustle, and all of the decisions that go into determining if one is right for you! We're back with our 193rd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 193 Links: Visit the Nutritional Therapy Association HERE. Find out more about joining Beautycounter HERE. To see what Etsy is all about click HERE. Find the Forbes Article on Side Hustle HERE. Episode 193 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 193 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. Today we are going to chat business. Ae you ready? Are you ready for this? {laughs} Business has accidentally become my favorite thing to chat about. Diane Sanfilippo and I, and Juli Bauer Roth, and Lexie Davidson, my friends and colleagues in the industry. Of course, Amber Golden and Jessica Gertner, who both work with me here at Fed and Fit. All of these people; we’re all birds of a feather because we all cannot stop talking shop. It doesn’t matter where we’re at. If it’s someone’s birthday; we just want to talk shop. And it’s my favorite thing ever. I love it so much. Because it’s just the landscape of business these days. It’s just changing so quickly, and it’s so fascinating. And what it means, really, if you want to boil it down, is there is just a heck of a lot of opportunity for everybody right now. And that is just really dang exciting. You get to essentially; it’s the world that I feel like is coming into reality is the world that my parents promised me growing up. And I’m sure everybody’s loving parents said the same thing. But it was; “You can do anything you want to do.” My parents told me that over and over again. And maybe not everybody hears that. But I did. I heard it a lot growing up. And it was definitely during some very formidable...

On today's solo episode, I'm talking about how to prioritize your proteins in a way that makes sense for YOU.  We will chat through common meat classifications, what certain terms mean, and some good, better, best options for you and your family!   We're back with our 192nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 192 Links: ButcherBox Episode 192 Sponsors and Featured Partners Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 192 transcription Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist. The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition. May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we’re back with a little geeky skincare. No, sorry! {laughing} Not skincare science. Although, I guess what we’re talking about today could actually yield some skin results. Some healthy skin. We’re talking today about healthy protein. Geeky protein nutrition facts. That’s what I wanted to say. This is a question I get a lot. And the base of the question is; I hear you. I want to switch my family. Our groceries over to healthier options. I really understand why. But it’s so intimidating because of the price tag. If I go to the store and I buy nothing but organic, and grass-fed, and wild, then I feel like I can feed my family for two nights before I’ve blown our grocery budget. And I hear you. I really, really do. So what we’re going to talk today about is really how to prioritize your protein budget. And then we’re going to give a good amount of background information on what you might want to know leading up to that decision. And at the end of the day; you do you. You do what makes the most sense for you and your family. I can tell you at the end of the episode what I do with my family. Let me make a note of that so I don’t forget. {laughs} So I can make sure to recap on that, so you have a good idea of how we make real life decisions. So, why are we talking about animal-based proteins only?

On today's episode I'm chatting with Dr. Deanna Minich all about her concept of The Rainbow Diet, which is a way to help you to understand the physical and energetic properties of foods through their colors, and the "seven systems." We're back with our 191st episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 191 Links: Visit Dr. Minich's website HERE. Take The Spectrum Quiz HERE. What is The Rainbow Diet?  Find out HERE. Order your copy of The Rainbow Diet HERE. Order your copy of The Whole Detox HERE. Order your copy of Chakra Foods for Optimum Health HERE. Episode 191 Sponsors and Featured Partners Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 191 transcription Cassy Joy: Today’s show is brought to you by the Fed and Fit Team! We wanted to tell you about our brand new book; Cook Once, Eat all Week. This book is hitting shelves April 23 of this year, and is finally an answer to the big, hairy, meal prep riddle. We are solving two really big problems with this book. Number one, we have found a way to save you loads of time on meal prep. And number two; this concept is designed to save you a lot of money on your groceries, while still getting a fresh, delicious, healthy dinner on the table. The concept is simple; we take big batch protein; veggies, a big thing of veggies, and another either second veggie or a starch, and prepare them on what is considered your prep day. Minimal time in the kitchen. Then we walk you through how to assemble the prepared and/or cooked components into three different, delicious, fresh meals. We include shopping lists, detailed prep day instructions, macros for those who need them. We have egg-free, dairy-free, nut-free, gluten-free, all the frees considerations. And we wrote every single recipe in the book to be as family friendly as possible. This book includes 26 weeks’ worth of meal-prep; that’s half a year. A handful of other especially fast dinner ideas. And an extensive outline for storage and reheating best practices. Tens of thousands of people followed along; many of you are listening! Followed along when we released the Cook Once, Eat all Week blog series last year. And we are so thrilled to bring you even more of this life-changing meal prep approach. Cook Once, Eat All Week is available for preorder right now on Amazon. Thank you so much for your support, and for sharing this concept with your friends and family. So many of you talked about it on social media, talked about it in your stories. Told your friends to go preorder the book. It just means the world to us. And it really actually makes a difference in the fate of this book. So thank you so much for your support. Thank you for ordering it, preordering it, and getting excited. It’s going to be out so soon! You can catch al ink to the preorder in the show notes, or you can just head on over to Amazon and type in Cook Once, Eat all Week. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am really excited about today’s episode. I’ve been looking forward to this one for a while. We have invited Dr. Deanna Minich onto the show. We’re going to talk about chakra foods for optimal health. And I’m going to tell you a little bit about her, and then allow her to introduce herself, and we’re going to get into some of these questions. Dr. Minich is an internationally recognized teacher, author, scientist, speaker, and artist. I essentially want to be her when I grow up. {laughs} She has more than 20 years of diverse well-rounded experience in the fields of nutrition and functional medicine, including clinical practice, research,

On today's episode I'm going to be walking you through my tips on how to recover from a binge.  It's a topic that not many people love to talk about, but because we're imperfect, the chances are we've all been there at one time or another!  No shame, no guilt, just actionable steps to keep moving forward. We're back with our 190th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 190 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 190 transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure natural Australian honey from the highest quality beekeeping families. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I excited about today’s episode, because we are going to tackle a very popular topic. {laughs} It’s popular, but we’re all secretly interested in it. It’s not necessarily something that we want to broadcast and share with the world. So instead, I’m going to broadcast it and share it with the world {laughs} so you can maybe get some tips for something that I feel like might be very relatable for so, so many of us. Today we’re going to talk about how to recover from a binge. And let’s define that, because I’m not necessarily talking about; I guess it could relate to just about any binge. Minus the scary dangerous ones {laughing}. Talking about food binges, maybe a weekend and you went out with your girlfriends and you had way more wine than you normally have. Or cocktails and desserts. Everything was on your plate. There are a couple of things at play here. If you are in the middle of a reset, or in the middle of some sort of dietary or wellness challenge, then you might feel like you just messed up. Because you're probably not feeling well, and that willpower muscle that you were working on building these last several days or weeks or however long you’ve been in the challenge, you kind of start to feel like; oh my goodness! Did I just go backwards in all the progress I had made? So you have this mental battle of guilt, and wondering; how much damage did I just do that I’m going to have to try to undo? Am I going to have to go through that whole thing again? Am I going to have to go and work from the beginning all over again just to get back to where I was? Those are the things that rattle around in our heads. And I’m saying this because I’ve been there, y’all. I have been there. I’ve gotten to the point where; maybe it was a special occasion. Maybe it was a wedding. And I said; oh, it’s a wedding. I’m just going to go ahead and have the cake and the; what’s, beef wellington is a really good example. Beef wellington is one of those dishes; it’s beef wrapped in all kinds of yummy things, but also is a puff pastry of some sort wrapped around it. And it’s lovely, and it’s amazing, but it’s definitely not gluten free. When gluten free puff pastry becomes a thing, you better bet we’re going to put a beef wellington recipe on Fed ...

On today's episode I'm going deep and chatting at length about 7 reasons not to diet.  This special episode gets down to the REAL reasons why dieting might be hurting you more than it's helping you! We're back with our 189th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 189 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 189 transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am excited to be back today. It has been; man. We’re just two weeks in, and it’s been quite a year already {laughs} hasn’t it? Anybody else? Anyone else feel like it’s been quite a year already? We are gearing up for probably; not probably. The biggest year of Fed and Fit. And it is very exciting. Lots of moving parts and pieces. Lots of really fabulous contributors on board to help make things bigger and better. And just; it’s shaping up folks, we’re getting there. Ok, so. I couldn’t help but give y’all that little update. Today we’re going to talk about 7 reasons not to diet. Now let me just throw in a really quick disclaimer. I am not saying that you do not need to diet. If that is something that you're listening and you're in the middle of a diet and you feel really good about it and you're making improvements that you would not have made otherwise, and you believe this is the right choice for you; then by all means, continue. Keep doing that. Tune out. You can come back and listen to this later if you decide that you might need to hear what I’ve got to say today at a different time. But, if you're the kind of person that is looking for maybe a different perspective on diets. And maybe you would like to know from a different vantage point. What else should I be considering, or could I be considering when it comes to diets? Aside from the onslaught of commercials, and lose 20 pounds by spring break kind of advertisements that we’re being just peppered with right now. So that’s what we’re going to chat about. I have come up with seven reasons not to diet. And I have lots of good reasons for these reasons, and we’re going to go through them one by one. I hope that they are helpful. I hope that the help you make a very informed decision on what is the right path forward for you. And again, like I said, at the end of the day; and I say this in a lot of my work. I really don’t care what you choose. I just care that you have all the information so that you can choose powerfully. Alrighty. So if you're looking for a reason not to diet, reason number one {laughs}; because I definitely, my take on then, which we’ll obviously expand today. My take on diets are that they aren’t actually as necessary as we might think they are to achieve what we thin we want to achieve. So reason number one not to diet; you are an entirely unique individual. Nobody looks like you. Nobody acts like you. Has your upbringing. Your laugh. Your voice. Your talents. Or your preferences. Which is why there is no reason at all to think that an out of the box, non-custom diet is going to fit you perfectly. Right? It’s like trying to fit a square peg into a round hole. It’s just, you're never going to find a diet that feels perfect for you. Because you are entirely unique. Ok? Just let that sink in. I’m going to roll through these really quickly, actually, because I think they’re better said quickly. Number two reason not to diet. You don’t actually want what a diet will actually deliver. You probably want long-term results, right?

On today's episode, I'm chatting with Rebecca Scritchfield, RDN, EPC all about the ideas of body kindness, ditching diets, and finding a sweet spot where nutrition, taste, and pleasure are combined to create a sustainable way of living and relating to your body.  This episode is such a wealth of knowledge and I can't wait to share it! We're back with our 188th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 188 Links: Find Rebecca's blog HERE. Find Rebecca on Instagram HERE. Grab your own copy of Body Kindness HERE. Episode 188 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 188 transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics help nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host; oh, and happy New Year! {laughs} So exciting. I am your host, and back with a really fabulous guest interview. We wanted to kick the year off really well. Set the tone. We have invited Rebecca Scritchfield; did I say your name right, Rebecca? Normally I ask before I record. Rebecca Scritchfield: That’s great! You did it perfectly. Cassy Joy: {laughs} We’re going to roll with it. Rebecca Scritchfield: {laughs} Cassy Joy: I told her. I was like; I just like; it’s an informal show. So we’re going to follow through on that. So let me tell you a little bit about her. I really love this bio. She says; what if you accepted yourself just as you are, and treated your body with kindness? Rebecca Scritchfield is an award-winning health at every size dietician and exercise physiologist. She is the author of the book; Body Kindness. Transform your health from the inside out and never say diet again. Amen sister! And she’s the host of the Body Kindness Podcast. She has a free anti-diet get started course at bodykindnessbook.com/start. And she provides private counseling, virtual support groups, workshops, e-courses, and more. You can follow her on Instagram at Rebecca Scritchfield. So welcome to the show Rebecca! I’m so excited to chat today. Rebecca Scritchfield: Thanks for having me. Cassy Joy: Oh my goodness, thank you for coming on. I’m sitting in our guest room in San Angelo, Texas. We’re visiting family. And I just; it’s so funny being around a bunch of folks. I mean, everyone you can feel that they’re on the cusp; they’re like; should I do a diet? It’s 2019. Rebecca and I are talking on January 1st. So a lot of this New Year energy going on right now. And it’s just so interesting what this time of year, the commercials we see, and the things that we consume on social media. There’s just so much out there. Anyway, I’m excited to chat. Could you tell us a little bit more about your story? How you got to where you are, and why you are passionate about this important mission? Rebecca Scritchfield: Sure. Thank you. Yeah, I’m all about the New Year, same me philosophy.

On today's episode, I'm going to be exploring the concept of keto with my good friend, Diane Sanfilippo.  We'll talk about what keto is, who it's potentially for, who it's not for, and chat about her new book, Keto Quickstart, as a way to mindfully segue into a more keto based lifestyle.   We're back with our 187th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 187 Links: Find Diane's blog HERE. Find Diane on Instagram HERE. Grab your own copy of Keto Quickstart HERE. Grab your own copy of Practical Paleo HERE. Grab your own copy of 21 Day Sugar Detox HERE. Episode 187 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 187 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today is a very special day for me, and for you! {laughs} Diane Sanfilippo: {laughs} Cassy Joy: She’s been here before. I’m so excited; it’s always a wonderful conversation. Very enriching. I’m really excited to reintroduce you all to Diane Sanfilippo. To give you a quick background; she is the owner and founder of Balanced Bites, a certified nutrition consultant, and two-time New York Times’ bestselling author of Practical Paleo, the 21-Day Sugar Detox series, and co-author of Mediterranean Paleo Cooking. She holds a BS from Syracuse University and is certified in holistic nutrition from Bauman College. Which is also where I attended! And then holistic lifestyle coaching from the Chek Institute; and Poliquin Biosignature Modulation. I hope I said that correctly. Diane Sanfilippo: Mm-hmm. Cassy Joy: Oh my gosh, I’m nailing it! She writes for her popular health blog, BalancedBites.com, and is the cohost of the top rated weekly health podcast, the Balanced Bites podcast. It’s fabulous. It’s available for free from iTunes. In 2016, Diane released an updated and expanded second edition of her runaway hit, Practical Paleo. Everyone needs this book. Which has sold over half a million copies, and spent a total of 97 weeks on the New York Times’ Bestsellers list. That is phenomenal. Her most recent book; oh, nope. {laughs} Diane Sanfilippo: {laughs} Cassy Joy: Her most-most recent book is the one we’re going to talk about today, because on January 1st, 2019, Diane will release Keto Quick Start. A beginner’s guide to whole foods ketogenic diet. She lives in San Francisco with her wonderful husband, Scott, and two fur babies. Welcome to the show, Diane. Diane Sanfilippo: Hi, friend. Did we do this from the back of an Uber the last time I was on the show? Cassy Joy: {laughs} I think we did. Diane Sanfilippo: {laughs} Cassy Joy: We recorded a travel tips episode. Diane Sanfilippo: That was fun. It’s nice to be sitting somewhere cozy today, just in my little office here. Cassy Joy: I know!

On today's episode, I'm chatting about why it might be a good year to rethink your traditional New Years resolution strategy, and brainstorming some ways to look at the new year differently! We're back with our 186th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 186 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, high-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 186 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I hope this finds you well, and merry, and bright, and light. {Laughs} And all the wonderful things that are going on this time of year. I’m sitting here drinking Topo Chico, which is a sparkling water, out of a wine glass. So it’s extra festive. And what we’re talking about today is rethinking your resolution. Every year, I like to address resolutions head on. Really look the them right in the eyes, stare them down. Figure out why they work, why they don’t work. Why do they sometimes feel like such a good idea, and then they turn out to feel like the worst idea ever. Or they turn into a trap door that we fall through and we feel really bad about ourselves. Resolutions are really tricky. And if you're thinking about them; maybe you're not the resolution type of person. And I absolutely get that. But if you are the resolution kind of person, I think this is a very timely conversation. And even if you are not the resolution kind of person, I think you're going to enjoy today’s episode. We’re talking about rethinking your resolutions. And what you're not going to hear me say is you're not going to hear me talk about coming up with a theme for 2019. I’m not going to talk about having a buzzword, or even a specific goal. We’re not going to talk about that. We’re not going to talk about how to come up with an exact metric that you can use as your resolution for 2019. We’re not going to say; I’m going to eat healthier in 2019 and I’m going to do this, and I’m going to do that! Because when we say what we are going to do in that tone, and in this context of; it’s late December BUT in 2019 I’m GOING to do blah, blah, blah. If I could capitalize the but, and the going, I would in that sentence. Because those are the two things wrong IMHO; in my humble opinion, wrong with New Year’s Resolutions. Because, we see them as contrary to our current way of living; as the but. Right? We see them as against the way we’re living right now. And GOING; I’m GOING TO means, I’m not doing it now but I will. I’m going to do this one day. And it comes across like a wish. Like a hope and a wish. It doesn’t sound like you have a whole lot of buy in, is what I’m trying to get at. When you say; I’m going to do this in 2019, it sounds a heck of a lot like you are not identifying as that person and as that resolution. It’s not real in your head yet, and you almost are waiting for the year to prove it to you that it’s actually going to happen. I hope this is making sense. Hopefully someone around is nodding their head while they listen. So, how do we rethink a resolution? Aside from saying, I’m going to lose 20 pounds in 2019. But in the meantime, I’m going to go ahead and gargle some eggnog. Right? It doesn’t feel real. It feels like a wish, and saying; I’m justifying my overindulgence in 2018. And you guys know that I have no problem with indulging. I’m all about the holidays, and indulging, and living, what is it? My sister, who is much cooler and younger than I am, she tells me to go live my best bougie life.

On today's episode, I'm deep diving into one of the most asked questions I get - how I broke the diet cycle in my own life.  In today's society, this is a struggle that runs deep in the lives of so many people, and while I don't claim to have it all figured out, perhaps sharing a bit of my story will empower you to take the first step in breaking this cycle for yourself. We're back with our 185th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 185 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 185 Transcription Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I’m so excited to talk to you today. We are going to tackle a pretty big topic. And when we wrote this down into our content calendar, today’s topic, it sounded so simple on paper. {laughs} It sounded so simple, we were just choosing a topic that we wanted to address on the podcast. We very carefully chose this one today. We’re talking about how I, personally, broke the diet cycle. It happened years ago. Or at least it started happening years ago. And as we’ll talk about today, it’s something that I continuously work on. It’s one of those things you're never done really working on it. And we wanted to chat about it right now; right in the smack-dab center of December, because, like we did when we did that little jump start on resolutions a few weeks ago. We really want to get in your ear now. I want to get into your ear before all of the diet commercials start flooding our televisions. Before all of the before and afters start flooding our Instagram. I want to just get into your ear, and maybe propose a slightly different alternative. Alright, so how the heck did I do this? First let’s start with my story. And the reason why this all of a sudden felt much more daunting than I anticipated when we wrote the topic down, because when I was sitting down making my notes on today’s podcast. All the outline that I wanted to discuss, I realized that I’m pretty far down this road. And granted, it is something I still work on day to day. Or maybe it’s less frequent now; maybe on a weekly or sometimes just a monthly basis. It rears its ugly head. I really had to time machine myself back to; what was that breaking point? When did I break up with diets? What were the emotions around it? What did I feel? Why did I do it? How did I do it? I chatted with my team, because when we have kitchen days, we chit-chat all day long about; gosh, if there could be a fly on the wall {laughs}. There is probably some dirt that we throw around when we’re cooking. Just our view on the diet industry. And I don’t have nice things to say about it; I’ll just start there. Ok, so what is my story? For those of you who are relatively new listeners, welcome. My name is Cassy Joy Garcia, like I said. And I got my start in the health and wellness industry with a blog that I started back in 2011. It was June 2011, and I started it really on the tail end of my major transformation. Granted, like I said, it’s something you're never done with it. Or you're not ever really done with it. But I had had a breakthrough, and I was making things happen. And I wanted a blog so that I could share it. Because everywhere I went, I had folks that asked me. I was essentially a different person. Yes, I looked different, but how I showed up to people was very, very different. All of a sudden, I was a much more confident version of myself. I was much happier. I was much more positive.

On today's episode, I'm taking all of your amazing feedback and working through your 5 biggest pain points of 2018!  My goal on this episode is to take these common struggles, and to help you find simple strategies to move forward and beyond what's holding you back.  I hope you love it! We're back with our 184th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 184 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Pride of Bristol Bay - Sustainable, hiqh-quality, nutritious, and wild-caught Alaskan Sockeye Salmon delivered right to your door!  Use the code "fedandfit" to get $40 off your first order! Episode 184 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am thrilled to have you here today. Thank you so much for dialing. I am jumping into this episode with a plan of action. I want to tackle your biggest pain points. If you follow me on Instagram, over at Fed and Fit; pretty simple name. If you're listening to the podcast, you probably know the name. {laughs} Try to keep it simple across the board. If you follow me over there, and you watch my stories, you saw recently I asked you a question. I wanted to know what has been your biggest healthy lifestyle pain point of this year? And the feedback that I got was wonderful. If you're listening and you did provide feedback; thank you very much for participating. It was very interesting, enlightening. And what we learned; we studied, we downloaded all of your wonderful responses. Thank you for being so candid and honest, because it really helps us figure. I respond to your feedback like that in two different ways. The first way, of course, is as a human being. Because a lot of your pain points are also my pain points! And I feel them on a very personal level. And then I also respond to them from a business perspective. Because we at Fed and Fit, we are really working hard to make sure that we’re helping to address those pain points and maybe make light, or provide new alternative solutions, or a new light, or a new perspective on some of these things that we keep running up against. So that’s kind of what we’re going to talk about today. We found that a lot of y’all’s feedback fell into about five, roughly five different buckets of pain points, with varying subtleties amongst all of your answers. But I think it’s a great opportunity to tackle these five. And I’m not approaching this conversation as a; here are your answers! Here are your solutions {laughs}. Because I don’t have all the answers and all the solutions. But what I can do is I can maybe provide some talking points around some of the feedback that you provided. And maybe, just maybe, it helps establish a slightly different perspective on something that’s so perplexing. Because what I have learned in my own life is it’s often those questions that I puzzle with, and I puzzle some more. If you think of the Grinch who Stole Christmas. When I’m puzzling and puzzling some more,

On today's episode, I'm chatting with clinical nutritionist, Jessica Flanigan all about her work on developing the Loving Diet, a way of transforming chronic illness from enemy to ally through a heart-body approach to healing. We're back with our 183nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 183 Links Visit Jessica's website HERE. To read The Loving Diet click HERE.  Episode 183 Sponsors and Featured Partners Capilano Beeotic - 100% Australian Honey with natural prebiotics to support gut health, Click HERE to get your own! Primally Pure - One of my favorite safer skincare companies, use the code FEDANDFIT10 at checkout for 10% off your first order! Episode 183 Transcription Cassy Joy: Today’s show is brought to you by Capilano Beeotic Honey! Beeotic Honey is 100% pure Australian honey that contains naturally occurring prebiotics. It’s my favorite sweeteners for tea, a key ingredient in my jalapeno lime margaritas, my secret to chewier cookies, and it’s perfect for dressings or for drizzling over my morning yogurt. Best of all, Beeotic helps support gut and digestive health with 340 mg of naturally occurring prebiotic oligosaccharides per serving. These prebiotics nourish good gut bacteria, which is even more important for keeping us healthy during the winter months. You can grab your own Beeotic Honey at Walmart and Walmart.com starting at just $9.98. Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. I’m really excited about today’s guest. We are introducing you to Jessica Flanigan. She has been a clinical nutritionist for over 20 years. She’s also the author of the book, The Loving Diet: Going Beyond Paleo into the Heart of What Ails You. Her busy private practice incorporates advanced functional medicine skills while also working on a spiritual level as a certified Noetic Field practitioner, who helps her clients discover how they can transform illness from enemy to ally. Oh my goodness. You know, I did practice that, Jessica! {laughs} Transform illness from enemy to ally. She is regularly sought out as a mind-body expert and coach, and has helped thousands of people move away from “fixing through restriction” to healing with love. I so admire your work. I think it’s so important, and I’m honored and thrilled to welcome you to the show. Thank you for coming on, Jessica! Jessica Flanigan: Thanks, Cassy. I’m really excited to be here. I’ve been looking forward to it. Cassy Joy: Oh man, likewise! This is going to be the highlight of my day, for sure. I would love it; could you tell us a little bit more about yourself. Maybe a little bit about your story and how you started doing this important work for the AIP community. Jessica Flanigan: Well, I have been a nutritionist for a number of years. And I have an identical twin sister. And she was diagnosed with Hashimoto’s and celiac. And when she was diagnosed, she contacted me and said; wow, this big thing just happened. What do I do? And when she first got diagnosed, autoimmune paleo didn’t even really exist. It was pre-AIP. AIP was just sort of getting started. So we had followed Datis Kharrazian’s work. Datis Kharrazian, for your listeners who don’t know; he’s a functional neurologist. He just got a PhD. He’s a chiropractor. He’s really a pioneer in the autoimmune movement. So we started following his work. And then AIP came to fruition. So my sister and I worked together; me, helping and supporting her. To go on the autoimmune paleo diet. Which she got great results with. I went on the autoimmune paleo diet because I had the genetics for it. So I really entered into that world, because there were a lot of people who are interested in trying it out and seeing how they felt.