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Do you live in Kansas City or have it on your list to visit? Today my friend Amanda of @nomastayinkc and I are giving a longggg list of recommendations you must try if you're in need of some new things to do, or reminders of things you haven't done in a while! What we covered:  Best places to eat for date night / girl's night / happy hour  Touristy things to do that are actually worth it  Best places to stay  Best places for pizza, desserts and many other categories Rapid fire fun questions with Amanda Pregnancy cravings Favorite mocktails  Travel recommendations  Best life advice I hope you enjoy this fun & lighthearted episode! If you are local to KC and think we missed anything essential, head to the @wellnessforthewinpod IG and let us know! Be sure to share this one with a KC friend who might enjoy it!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

For this episode I sat down with Katie Ferraro MPH, RDN, CDCES to talk alllll about starting solids with your baby using a baby led weaning approach! She is so knowledgeable in this area and it was a super helpful and informative conversation. What we covered:  What exactly is BLW?  What’s the difference between BLW and traditional spoon feeding?  Can BLW help with picky eating?  Benefits of baby led weaning   Are babies more likely to choke when doing a BLW approach?  How to create a positive feeding environment for your baby  Ideas for your baby’s first foods  How many times a day to offer solids at different stages  Signs of readiness to look for before starting solids  At what age should babies start solids?  The importance and benefit of diet diversity early on Do we need to wait 3-5 days between new foods?  Allergenic foods & allergic reactions - what to know  Textures to avoid for early eaters & what to offer instead  How to balance out meals for our babies  And more!  CONNECT WITH KATIE:  Get Katie’s 100 First Foods list HERE  Follow her on IG for tips: @babyledweanteam  Check out the Baby Led Weaning Made Easy Podcast here  AFFILIATE LINKS:  Tubby Todd 10% off link (baby skin products): shop here  Expecting & Empowered workouts for pregnancy & postpartum - use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the app: click here to learn more and buy  Other resources:  Check out my blog post with Baby Led Weaning Tips & Other Resources We Loved when we were starting solids - click here  Amazon Affiliate Storefront – lots of feeding items we love saved to my “BLW” list! Shop here  If you enjoyed this episode, please leave a rating & review to let me know, and share on IG or send the link to a mama friend who might need it!   Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This episode is a continuation of last week's conversation with Lauren Twigge, RD. She has a background in Animal Science and personal experience with farming, and she is sharing so much knowledge with us in this episode! We address so many hot & controversial topics, including:  Hormones in dairy / meat products Things you might see on labels “rBST-free”, hormone-free, etc. Do humans actually “need” cow’s milk or can we get the same nutrients from other foods? Organic vs. conventional dairy products  A2 milk - what is it? What are the benefits?  Options for people with lactose intolerance Thoughts on ultra-filtered products like Fairlife Does dairy contribute to acne, eczema or other skin conditions? Should you choose low-fat or full fat dairy products? Are dairy products safe to give to our kids?  All your questions on raw milk - answered. Is it healthy? Is it safe? It is better than pasteurized milk? What are GMOs? Should we avoid them?  And more!  CONNECT WITH LAUREN: Follow Lauren on IG: @nutrition.at.its.roots Work with Lauren: https://linktr.ee/nutrition.at.its.roots Affiliates / Sponsors: Shop my prenatal supplements + fish oil from FullWell using my affiliate code WELLNESSFORTHEWIN -- shop here  Check your Walmart store for Kemps Smooth Cottage Cheese! Shop here.  #sponsored Thank you so much for listening - please share with someone who might enjoy this episode!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This episode with Registered Dietitian Lauren Twigge is PACKED with all of your burning questions about dairy nutrition, the farming industry, the safety & nutritional value of our foods and so much more. What we covered in part 1:  Organic vs. conventional – is organic better for us? Antibiotic usage in animals  Pesticides in organic vs. conventional The Dirty Dozen - legit or not? Environmental impact of farming What are farmers doing to be more environmentally friendly and how do we know when we’re choosing products at the store? What % of greenhouse gas emissions come from agriculture / farming vs. other sources  What do cows eat?  Benefits of supporting and eating local  Grass-fed vs. grain-fed – different labels you might see on foods and what they mean  Should we be buying & eating grass-fed or grain-fed  Stay tuned for part 2 next week! CONNECT WITH LAUREN:  Follow her on IG at @nutrition.at.its.roots Check out her website or work with her - click here  THIS WEEK'S ADS & AFFILIATES:  Kemps Cows -- we absolutely love their Smooth Cottage Cheese! Check the Walmart store locator to find some near you: click here #ad #kemps #proteinpower Check out The Counseling Collaborative, a women's mental health practice, to find a therapist in the Kansas City area: click here  #sponsored Use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the Expecting and Empowered app (for workouts during pregnancy and postpartum!) - click here Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This is a random second pregnancy brain dump -- recapping third trimester, symptoms, random thoughts, recommendations and more! What I covered:  Symptoms throughout pregnancy & third trimester  How I’m feeling emotionally with baby 2 on the way  Products I’m loving during pregnancy - skincare, hair care, supplements, etc.  Pregnancy and postpartum workouts  Baby prep - pump I’m planning to use, nursery, hospital bag, labor & delivery wishes  Spray tans, deodorant, manis and more  Lots of random thoughts  For links to all of the products and resources I mentioned in the episode, click here!Thank you for listening, sharing, rating & reviewing!!! XO  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

In today's episode, Amy Kiefer of Expecting and Empowered comes on to discuss tips for exercising safely during pregnancy and how to get back into it postpartum. We also dive into tips on labor and delivery and how to have an empowered birth. What we covered: Benefits of exercise during pregnancy  Risks that are reduced by staying active during pregnancy  Specific exercises to focus on and avoid during pregnancy  Considerations for runners during pregnancy  The type of exercise they wish EVERY pregnant woman would do Is it okay to start exercising during pregnancy if you’ve never done it before (or haven’t in a long time)?  Coping with weight gain and body changes during pregnancy  How to physically prepare our bodies for labor and delivery  Going into your birth experience empowered with knowledge of your options  Some options to consider during labor for pain relief other than meds  Tools and positions to help during labor  Different resources to utilize to help mentally prepare for labor  Tips for mamas planning on an unmedicated birth  How to advocate for yourself before and during birth  Beginning to exercise again postpartum - how to start / what to avoid  How to feel more like yourself again post-baby / body image postpartum Postpartum sex  And so much more CONNECT WITH EXPECTING AND EMPOWERED:  Follow them on Instagram: @expectingandempowered Learn more about their workout guides and courses - use my affiliate code WELLNESSFORTHEWIN for a discount! Click here  Follow Amy on Instagram: @ameskiefer Check out the Expecting and Empowered Podcast: click here  Sponsors / Affiliates:  Get a discount on my favorite prenatals and fish oil supplements by FullWell using code WELLNESSFORTHEWIN: shop here Check out Charlie Hustle clothing and get 20% off using my code WFTW20 #ad: shop here  Learn more about The Counseling Co. counseling services if you're in search of a good therapist during pregnancy, postpartum or need mental health support in any season of life #ad: click here Other Resources Mentioned:  Book Amy recommended: The Birth Partner  Thank you for listening & sharing with others!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I sat down with Casey and Meygan of Marriage365 to address all of your marriage and relationship questions. This was packed with great tips for couples, especially things to practice after having kids! What we covered: How to prioritize your marriage after kids  The power of scheduling time for each other  Should we be scheduling sex? Pros & cons   How to prioritize intimacy in your relationship What to do if you can’t afford marriage counseling right now, but need some help / tools / resources  How to set an example of a healthy marriage for your children  How to navigate conflict with your partner  And so much more!  CONNECT WITH CASEY & MEYGAN / MARRIAGE365: Follow them on Instagram: https://www.instagram.com/marriage365/ Check out their website & resources: https://marriage365.com/  ENTER OUR BOOK GIVEAWAY AT @WELLNESSFORTHEWINPOD  RESOURCES MENTIONED:  Upcoming Nashville retreat: learn more here  Books they offer for individuals and couples  AFFILIATE ADS / SPONSORS: Chewy (our fav service for food & medicine for our dogs): shop my affiliate link here  Nakano Knives: use my affiliate code WELLNESS to save on some amazing quality knives! Click here  Expecting and Empowered: use my affiliate code WELLNESSFORTHEWIN to save on your subscription to the app for my favorite pregnancy & postpartum workouts! Click here  Thank you for listening, rating, reviewing and sharing!!!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

For today’s episode we have Dr. Kate Hartman of Shawnee Mission Pediatrics on to talk about allll kinds of things for mamas expecting their first, second or even third child. This is PACKED with amazing information!  What we covered:  When to establish a pediatrician during pregnancy and what to look for How to help our toddlers with the transition to new baby at home Should toddler stay home from daycare for any period of time after baby is born? Handling germs from your toddler (or anyone in the family) around new baby Common challenges that second time parents face Newborns: When you can start letting your baby sleep without waking to feed Weight gain goals for newborns - should we worry about growth charts? When to introduce a bottle for breastfed babies What ALL new mamas need to know before having a baby What to know about newborn safety When to transition baby out of swaddle Baby sleep, contact naps, “routines”, sleep training and more Pacifiers - okay to use early on? When and how to wean Any specific supplements we should be giving our babies or toddlers? And so much more!  RESOURCES MENTIONED:  Dr. Hartman’s practice on IG: @smpediatrics https://www.shawneemissionpediatrics.com/ Healthykids.org SPONSORS & AFFILIATE LINKS:  Learn more about AdventHealth South Overland Park Birth Center here #ad: http://bit.ly/42oHSnX Use my affiliate code WELLNESSFORTHEWIN to save on FullWell supplements - shop here  Learn more about the AdventHealth Shawnee Mission Birth Center here: http://bit.ly/3TsaGaU Thank you so much for listening!   Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today is a solo episode addressing some FAQs I've gotten, including the following:  How did we know we were ready to have kids (the first time around)?  How did we know when we were ready to try for a second? Why have we decided to stop at two kids? I want to point out that these are super personal decisions, and it's so important for YOU to feel ready and have these important conversations with your partner to make sure you are on the same page. Starting a family and/or growing your family is a huge step, and not something to be taken lightly. I'm just sharing out personal experience here and how we have navigated some of these transitions and big decisions together. RESOURCES MENTIONED:  Baby Registry Must-Haves post: https://wellnessforthewin.com/baby-registry-must-haves/ My Miscarriage Story: https://podcasts.apple.com/us/podcast/5-my-miscarriage-story/id1622500441?i=1000564797389 I'd love to hear from you on this topic! Feel free to DM me, or leave a rating/review! :) I appreciate you tuning in!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Warning: don't listen to this one around your kids, haha! I sat down with my BFFs of 15+ years for this one and we had lots of good laughs, but also got a little bit deep, too. I hope you find this one as entertaining as we did! What we covered:  How we all know each other How we continue to prioritize our friendship 15 years later  How have our friendships changed throughout marriage, having kids, etc.  Hillary’s journey in the NICU with her son Enneagram numbers?  Funny questions Who would play each of us in a movie about our lives Who pees in the shower  How often do you wash your bras Everyone’s hall pass Favorite shows in the 2000s Would you rathers  Bachelorette party mems  Best piece of advice we’ve ever received  And more!  Affiliate Links: Save 10% at hillandhazel.com with affiliate code SHANNA10! Follow on IG at @shophillandhazel Save on Vooray products (duffel bags, gym bags, accessories and more) with affiliate code WELLNESSFORTHEWIN! Shop here  Thank you for listening!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Meg Johnson is a 26-year-old with hearing loss, and in this episode, she talks about her experience growing up as someone who is differently abled, language we can use around those who have different abilities than us and how to support these individuals better, and more. What we covered:  Hearing loss spectrum What Meg's diagnosis looked like and what led to it Being a military kid and how that impacted her diagnosis and treatment Life as a person with hearing loss in a "hearing world"  How hearing aids work  How does someone with a disability want to be “labeled” - what language to use or avoid What she wishes people knew about how to treat those with hearing loss or other disabilities How to talk to our kids about people who are differently abled Do people with hearing loss need to work with an SLP? How she has worked on self confidence throughout her journey The importance of finding a supportive partner Her favorite resources for people with hearing loss or what she hopes to create someday  And more! Connect with Megan:  If you'd like to reach out to Megan, you can contact her via email at: mbjohnson815@gmail.com Resources she mentioned:  Spencer West - IG: @spencer2thewest Paul Castle - IG: @paulcastlestudio  ASL couple/family - IG: @oursignedworld  Today's Sponsors / Affiliate Links:  Save 10% on your purchase of Hill and Hazel boutique with SHANNA10 - shop here! And follow on IG at @shophillandhazel Save on your LoveHandle phone grip with code WELLNESSFORTHEWIN - affiliate link here  Save on Expecting and Empowered pregnancy & postpartum workout guides with my affiliate code WELLNESSFORTHEWIN - shop here  Thank you for listening!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

This episode is a continuation of last week's episode on all things breastfeeding, pumping and more. Here are some of the topics we dive into during this conversation:  What is a “normal” amount to pump during a session How many minutes should we pump each time  Baby sleep - when should babies be sleeping through the night  Should we pump if they sleep through the night?  Getting your period back postpartum/while breastfeeding Clogged milk ducts - how to prevent / treat  All about mastitis  How to manage a super strong let down All about tongue ties and lip ties  Cow’s milk protein allergy - how common is it?  Hand expression: what it is, how to do it, why it’s a great tool to have  Weaning from breastfeeding / nursing / pumping  And more!  CONNECT WITH SUMMER:  Follow Summer on YouTube at Done Naturally  Follow Summer on IG: @donenaturally TODAY'S SPONSORS / AFFILIATES / OTHER RESOURCES: Learn more about the AdventHealth South Overland Park Hospital by clicking here: http://bit.ly/3iGbwTt #ad Check out my breastfeeding/postpartum needs list on my Amazon Affiliate Storefront here: amazon.com/shop/wellnessforthewin Brest friend pillow: shop here (affiliate link)  Foot stool: shop here Favorite burp cloths: shop here (affiliate link)  Baby Registry Must-Haves blog post  What to Expect When You're Expecting Baby 2 blog post  Use my affiliate link to save 10% on your purchase of Tubby Todd products! We love their bath soaps & shampoos, All Over Ointment, Sweet Cheeks Diaper Paste, mineral sunscreen and more! Shop here  Thank you so much for listening! Please be sure to rate, review & subscribe to the podcast, and share with a mama friend who might benefit from this information!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I sat down with IBCLC Summer Friedmann of Done Naturally to dive into ALL your questions regarding breastfeeding, pumping, weaning and more! This is a 2-part episode because there was so much interest in this topic, so stay tuned for part 2!What we cover in part 1:  How to set yourself up for success for breastfeeding during pregnancy  What is colostrum - should we collect it during pregnancy?  All things pumping  DMER - dysmorphic milk ejection reflex - what is it? Who is at risk?  Engorgement - how to navigate and reduce it when milk comes in  How to establish and maintain good milk supply throughout BF journey  How often should a newborn be nursing?  Tracking diapers & feeds - what to consider  Cluster feeding - what you need to know  Pumping with a newborn – how often to do it? When to start?  Importance of pace feeding  Pros and cons of the Haakaa Things that can lead to oversupply  And more! CONNECT WITH SUMMER:  Follow Summer on YouTube at Done Naturally  Follow Summer on IG: @donenaturally Today's Sponsors / Affiliate Links:  Lovevery toys: shop here using my affiliate link  FullWell fertility prenatals & fish oil supplements: use my code WELLNESSFORTHEWIN to save: affiliate link here  Expecting & Empowered app for pregnancy & postpartum workouts - use my affiliate code WELLNESSFORTHEWIN to save on your subscription  Thank you for listening! Please be sure to rate, review & subscribe to the podcast, and share this episode if you enjoyed!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Are you feeling overwhelmed by all the things you see on social media these days when it comes to food, health and even beauty standards? It can be A LOT to keep up with. I want to help you realize that this can all be really simple -- if we let it be. Let's have an honest conversation about how to actually improve your health and happiness long-term and check in with your "why" behind your behaviors. JOIN MY NEW ONLINE COURSE: MAKE HEALTHY EASY! It is only available to buy through Thursday, 3/2 at midnight CST and this first round is the cheapest it'll ever be.Learn more or sign up here!I would love to help you improve your health and relationship with food and your body. You deserve to invest in yourself and feel your best.  Other resources to check out:  Episode 15: How I Stopped Counting Calories and Why I Never Looked Back I hope you found this helpful! Thank you for tuning in, and please be sure to rate, review and subscribe or share my podcast with someone who might enjoy it! Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I sat down with Amy Reinecke to discuss all things body image and healing your relationship with food and your body, as well as learning to care for your body on a daily basis, even when it doesn't look or feel exactly how you want it to. What we covered: Amy shares her story and past struggles with body image, binge eating / disordered eating and starting to diet in 4th grade  How starting to diet at such a young age impacted her Some other factors that impacted her body image  How she felt when she reached her “goal weight” How and why she decided to walk away from diet culture How we can improve our health + habits without dieting Why comparison is the thief of joy, especially regarding our bodies How to get back in tune with hunger and fullness signals after dieting What to do when walking away from dieting  How to push away negative thoughts about your body How does Amy cope with bad body image days after leaving dieting Honest thoughts on emotional eating or other coping strategies Amy has worked through How to set our kids up for success and break the dieting cycle How to navigate food allergies/intolerances without a restriction mindset And more!  CONNECT WITH AMY: Follow Amy on Instagram at @loveyourbodywell and @loveyourbodywellpodcast Check out Amy's blog at loveyourbodywell.net Listen to Amy's podcast: Love Your Body Well Podcast TODAY'S SPONSORS & AFFILIATE LINKS:  Learn more about Advent Health Kanasas City and their ER Care in the Kansas City area, as well as their resource GetInQuickerKC.com to reserve your spot ahead of time. Click here. #ad AdventHealth link: http://bit.ly/3YxXPWq  Get on the waitlist for my online nutrition course, Make Healthy Easy, available to purchase February 27th - March 2nd only! CLICK HERE! Looking for prenatals and fish oil supplements? Check out FullWell products and use my affiliate code WELLNESSFORTHEWIN to save. Click here to shop.  Thank you for listening today! If you enjoyed it, please rate, review and subscribe to my show, and share with a friend! Thank you for your support!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

In honor of Valentine's Day this week, I brought my husband Ethan on to have a fun, not-so-serious chat with me! What we covered:  Lots of funny trivia questions, would you rather, and Mr. and Mrs. questions How and when Ethan proposed We both share some shameful confessions -- please don't judge us for our actions under the age of 14 LOL  Our thoughts & feelings on expecting baby 2 And more! I hope this episode gives you some good laughs! Thanks for tuning in!  Interested in getting on the waitlist for my upcoming course? It will officially be available to buy Monday, February 27th through Thursday, March 2nd! GET ON THE WAITLIST!Please rate, review & subscribe to the podcast if you're enjoying it! And share with a friend who might enjoy it. : )  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

I have read several books by co-authors Christina Hobbs and Lauren Billings -- you may know them by their combined pen name, Christina Lauren -- and absolutely loved all of them. I was dying to pick their brains and hear about their creative process for writing books since there are two of them. What we covered:  How Christina and Lauren each got into writing initially How they first met and decided to become writing partners  What their creative process looks like for writing books  How long it takes for them to write a book from start to finish  How real life impacts their creative process and ability to write  Do they ever disagree on the plot or ending of a story?  How their writing style has evolved over time  Their favorite book they’ve ever written  Where do they find inspiration to write their stories  Who are their favorite authors / books  Will any of their books ever be turned into a movie?  And more!  CONNECT WITH CHRISTINA LAUREN Christina + Lauren are the New York Times, USA TODAY, and #1 internationally bestselling authors of The Unhoneymooners, Love and Other Words, The Soulmate Equation and Something Wilder. Their new novel, The True Love Experiment, will be released in May 2023.  Check out their website here Follow them on Instagram at @christinalauren  Affiliate Links + Today's Sponsors:  Get started with EveryPlate for just $1.49 per meal by going to EveryPlate.com/podcast and entering code wellnessforthewin149. #ad Save on your Expecting & Empowered Membership (workouts for pregnancy and postpartum) by using my affiliate code WELLNESSFORTHEWIN.  Save 10% on your purchase at hillandhazel.com using my affiliate code SHANNA10! Follow them on IG at @shophillandhazel Thank you so much for listening, rating + reviewing and sharing with friends!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Today we are breaking down nutrition labels line by line to hopefully make it easier to understand what you're getting and which foods to opt for more often when you're at the store.Interested in my upcoming nutrition course? Get on the waitlist HERE!Reminder: you do NOT have to be perfect with every food choice you make. This information is meant to empower and educate you to fuel your body in a way that feels good + realistic to you *most* of the time. Awareness, not obsession!!!  What we cover in this episode: I break down the nutrition label line by line to explain what each one means and how it applies to you (serving size, calories, % daily value, etc.)  Allllll things sugar - added sugars, artificial sweeteners, etc.  What we want more of on the nutrition labels  What to limit/avoid on nutrition labels  Sodium, cholesterol and trans fats - recommendations  Labels like "sugar free", "low fat" or "fat free"  How much protein we need  How to identify whole grain foods  Considerations for people with food allergies  Beware of tricky marketing / labeling  And more! Interested in my upcoming nutrition course? Get on the waitlist HERE! Other Affiliate Links:  Chewy affiliate link for dog/pet food, medications and more: shop here Get 10% off your purchase of Hill & Hazel clothes at hillandhazel.com with my code SHANNA10 and follow them on IG at @shophillandhazel  Lily Nichols article I mentioned on electrolytes in pregnancy: click here  Thank you for listening, rating and reviewing! Send this episode to someone who might benefit from these tips. Talk to you next week!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

Feeling unsatisfied with your current job or career path? Is there something you're passionate about or really good at that you could be sharing with the world? Are you ready to pursue a purpose outside of motherhood?If there is even a TEENY TINY part of you that is *curious* about starting (or growing) your own business, this episode is for you. I got to sit down with Kat and Abby of Pursuing Her Purpose to dive into so many helpful topics regarding entrepreneurship, especially for those just getting started. What we covered:  Juggling a full-time job and side hustle How to get started with a business Why entrepreneurship is great for moms The many benefits of being a female entrepreneur  The most difficult parts of entrepreneurship  Imposter syndrome - how to combat this & mindset shifts What to do if you haven’t even thought about starting a business… until now Organic (free) growth strategies to spread the word about your new business  How to balance being a business owner and being a mom (wife, friend, employee, etc.) The importance of being on the same page as your partner when you have a business and/or how to get your partner on board  Programs or systems they use as a team to stay organized  How to get started with hiring / delegating tasks so you can stay in your “zone of genius”  Tips on how (and why) to create and sell an online course  And more tips + encouragement for starting and growing a business that feels in line with your values and goals  CONNECT WITH AMY, KAT AND ABBY OF PURSUING HER PURPOSE:  Instagram: @pursuingherpurpose Website/courses: Pursuingherpurpose.com Podcast: Pursuing Her Purpose - listen here  AFFILIATE LINKS & TODAY'S SPONSORS: Charlie Hustle Clothing Co. - use my code WFTW20 for 20% off their vintage inspired clothing, a local Kansas City company I love! #ad - shop here Expecting and Empowered - use my affiliate code WELLNESSFORTHEWIN to save on their pregnancy & postpartum workout guides - shop here  Vooray - use my affiliate code WELLNESSFORTHEWIN to save on their cute, functional and affordable bags (duffels, fanny packs, backpacks and more! My fav is the Alana duffel and the active fanny pack!) - shop here  Thanks for listening, reviewing and sharing! Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!

If you are pregnant or postpartum, or even TTC, you will find this episode so helpful! Today we have Dr. Lizzie Kieffer, pelvic floor physical therapist, on the pod to talk alllll things pelvic health and even fertility! What we covered:  Pelvic floor considerations for non-pregnant women  Weak vs. tight pelvic floor - what’s the difference and what are the symptoms  How to improve symphysis pubis dysfunction and round ligament pain in pregnancy  Lizzie’s thoughts on belly bands during pregnancy  How to prepare yourself for labor and delivery - different positions, how to breathe properly, etc.  When to start pelvic floor work postpartum & how to progress with exercise  What you can do at home for pelvic floor vs. when it’s necessary to see a PT  Allllll about postpartum sex - best positions, how to reduce pain, tools you can use and more  What does an internal exam with a pelvic floor PT look/feel like  Diastasis recti - what it is, how to fix it, and is it ever too late to fix it?  Special considerations for C-section mamas  Other issues: bladder control, hemorrhoids, pelvic heaviness and prolapse  Surgeries like hysterectomies and recovery after  How Lizzie sees patients to help support fertility  AND MORE  CONNECT WITH LIZZIE:  Book an appointment in Overland Park, KS: doclizzie.com Follow her on Instagram: @doclizziedpt Join Lizzie's email list & learn more about her upcoming course: CLICK HERE AFFILIATE LINKS & SPONSORS:  Interested in checking out the AdventHealth Shawnee Mission Birth Center? Click here to learn more! #ad Save on Expecting and Empowered pregnancy and postpartum workouts by using my affiliate code WELLNESSFORTHEWIN - learn more here Save on FullWell prenatals and other supplements with my affiliate code WELLNESSFORTHEWIN - shop here Thank you for listening, rating & reviewing the show!  Follow me on IG at @wellnessforthewin and @wellnessforthewinpod Check out my blog for healthy recipes & wellness tips! JOIN MY EMAIL LIST HERE! Please be sure to rate, review and subscribe to the podcast!