Real Food Whole Life

Season 2

60 My 5-Minute Morning: The Secret to Starting Your Day Refreshed, Revived & Ready to Thrive

Feel Good Effect PodcastPaige ReohrComment

Read on to learn about how to implement a 5 Minute Morning, how it might help you, and to listen to this episode of the Feel Good Effect podcast about starting your day refreshed, revived, and ready to thrive.

Listen to this episode of the Feel Good Effect podcast about starting your day refreshed, revived, and ready to thrive. Learn about how to implement a 5 Minute Morning and how it might help you. #feelgoodeffect #podcast #wellness #morning #simplifiedmorning #simplifiedselfcare #selfcare

My 5-Minute Morning: The Secret to Starting Your Day Refreshed, Revived & Ready to Thrive

In this episode of the Feel Good Effect Podcast, I am going to share with you my 5 minute morning.  

This is how I start everyday, and it’s the exact process that I share with my clients.

You’ll learn 5 steps to making this routine work in your life and the “why” behind it.

Scroll down to listen.


Show Notes

Today I am going to share with you my 5 minute morning.

This is how I start everyday, and it’s the exact process that I share with my clients

In this episode, you’ll learn 5 steps to making this routine work in your life and the “why” behind it.

On the Real Food Whole Life Simplified Reset:

There is a new program kicking off on October 1st!

The Real Food Whole Life Simplified Reset.

After so many requests, I finally created a program to help with real food + simplified meal planning.

This program includes: recipes, weekly meal planning, grocery lists, + support from me and a community from our exclusive facebook group membership.

There is also a bonus Simplified Reset 5 Minute Morning Journal, which includes prompts to help set up for success + daily journal pages.

The recipes included are brand new (not even on the blog), gluten-free, dairy-free, and incredibly simple.

On the 5 Minute Morning:

The 5 Minute Morning is about creating space to connect with yourself, refill your cup, and focus on what really matters.

It’s to help you start your day refreshed, revived, and ready for what’s next.

Here’s a simple truth: taking time out for self care is not about bubble baths or spa days.

It’s about carving out a few minutes to cultivate what matters most, tune in, take care, and set yourself up for success.

It’s about letting go of the guilt, getting into gentle, and creating space for wellness.

There have a been a couple times in my life where I really had to reset and focus on wellness.

I realized that there is more to wellness than working out and restricting my diet, because at the end of the day, I was still exhausted and felt depleted.

What I did was implement what is now my 5 Minute Morning.

It gave me space and time, first thing in the morning, to ground down, connect with myself, and focus on what was really going on.

Think about your day: many of us are rushing from thing to thing, with little space for stillness.

That was what I needed, stillness, so I made space for it.

Stillness allowed me the space to connect and reflecting on the choices I was making: “is this the life I want to build?”.

“Don’t build a castle that you don’t want to live in…

I realized that all of this striving, and pushing and obsessiveness about exercise and eating was maybe getting me results in how my body looked, but it wasn’t the castle I wanted to live in; it’s not the life I wanted to have”

For long term wellness, we need to make sure we are coming from a place of nurturing and sustainability.

This 5 Minute Morning is about creating a little time and space when you start your day to:

1 | Be still enough to connect with what’s going on.

2 | Refill your cup so you have something to give today.

My mornings as a mama are not calm (and I only have one kid..), plus, add in a long commute, and my started in this stress, automatic fight-or-flight loop.

During this time, I would find myself later in the day seeking comfort in sugars and caffeine.

What it comes down to is asking: how can we address how to start our day so there is less mess later on?

By creating that space in the morning, I got some perspective on what I was reaching for to solve the problems in the immediate, and how that was actually causing me more challenges throughout the day.

On the 5 Steps for the 5 Minute Morning:

This 5 Minute Morning is not about a quick fix.

This is about ditching the all-or-nothing mindset about self-care, and about letting go of the idea of having an extra hour.

5 minutes is realistic.

With that, you’re really able to give yourself a sustainable practice.

It’s not about adding time, it’s about having consistency.

1 |  Know you’re why.

For a true reset, you need to be connecting with a sense of purpose.

That clarity is what will help you come back and reset if you feel yourself getting off track.

The Real Food Whole Life Simplified Reset includes guided reflection prompts for this step.

You can do this on your own too, think about:

Why do you want to start your day with a 5 minute morning?

Why is it important it carve out this time and space?

Why is it important to fill your cup?

My why’s: 1. being still enough to connect with what’s going on, 2. having sustained energy through the day, 3. so I can show up and do my best work.

2 | Feel, Focus on, and Let go.

This step is for locking in on your “why”.

For that day, think about:

How do I want to feel?

What do I want to focus on?

What do I want to let go?

Focus inward, making it about how you want to feel.

Over time, these questions will work their way into your daily life, too.

3 | Create a 5 Minute Morning Menu.

Create a menu to give yourself a jumping off point.

What do you want to do during these 5 minutes?

(Something as simple as focusing on breathing or sipping coffee in peace, or even something like meditation or journaling).

4 | Embracing the Real Food Whole Life Mindset: understanding where you’re stuck and how to fix it.

“Mindset matters when it comes to wellness”.

If you haven’t taken the Wellness Personality Quiz yet, head over to the blog to learn where you might get stuck and how to fix it.

Ways we get stuck:

i. Perfectionism in all or nothing thinking

ii. Comparison and inconsistency

iii. Guilt and overwhelm

How to get through it:

i. Remember:

“Good enough is good enough and done is better than perfect”

ii. Focus on what works for you and stick with it.

iii. Self-care isn’t selfish. Take it one day at a time.

5 | Daily Journaling and Practice Making it Happen.

Use journaling as a way to see your consistency.

What to include: the date, what your ritual is, what you want to feel, focus on + let go of for the day.

It also helps to connect with a community (or even just one friend) so you know that there are other people doing it with you.



Listen now!



Listen to this episode of the Feel Good Effect podcast about starting your day refreshed, revived, and ready to thrive. Learn about how to implement a 5 Minute Morning and how it might help you. #feelgoodeffect #podcast #wellness #morning #simplifiedmorning #simplifiedselfcare #selfcare



Show the Feel Good Effect Love

If you loved today’s episode be sure to leave a rating and review on Apple Podcasts so we can keep bringing you more content like this! Share the show on Instagram, tagging @realfoodwholelife so we can connect and I can highlight you on my feed.

  1. Share it via FacebookInstagramPinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

59 How to Overcome the Hustle When You're Feeling Stretched Too Thin, with Jessica Turner

Feel Good Effect PodcastPaige ReohrComment

Jessica Turner is a working mother who wants you to know that even when you’re overwhelmed by your to-do’s and caring for your family, you can find pockets of time throughout your day, evaluate what is satisfying for you, and make more space for self-care.

Read on for more from Jessica, and to listen to her interview on the Feel Good Effect Podcast.

How to Overcome the Hustle When You're Stretched Too Thin. Listen to this episode of The Feel Good Effect Podcast, an interview with Jessica Turner on how to overcome the hustle when you're feeling stretched too thin and how to integrate self-care into even the busiest working mother's life. #thefeelgoodeffect #podcast #gentleisthenewperfect #selfcare #workingmoms

How to Overcome the Hustle When You're Feeling Stretched Too Thin, with Jessica Turner

Read on for more from Jessica, and to listen to this episode of the Feel Good Effect podcast about how to find time for what satisfies you and why it’s so important to take care of yourself.

Instagram: @realfoodwholelife

Join our Facebook Group

Scroll down to listen.


Show Notes

On what led Jessica to writing her new book, “Stretched too Thin”:

Jessica works full time, with 3 kids, and a lifestyle blog.

She values space for talking to working moms, which is reflected in her book’s subtitle: “How Working Moms can Lose the Guilt, Work Smarter, and Thrive”

Three years ago, Jessica’s other book, “The Fringe Hours: Making Time for You”, was released.

This book featured the idea of finding pockets of time in our daily lives that are often wasted or missed.

It just made sense to move next onto working motherhood.

For this idea, Jessica surveyed 2,000 working moms, asking about their struggles.

She found that there were a lot of similar struggles working moms were having, including: home management, time for marriage, work boundaries,  time for self care, parenting well, etc.

With that in mind, Jessica piloted an incredibly successful online course that led her to continue researching the subject.

With all this success in the field, she was asked why she wasn’t writing full time.

Her thought was that it made sense to write about what she was experiencing: working a full time job, being a mom, and writing this book.

There is an overly glorified idea that working for yourself, means less stress, but there are a new set of issues that come with not being in an office.

On “The Fringe Hours”:

When discussing her research findings with others, Jessica found that it was eye opening for women to hear that on average, we wait about 45-60 min a day.

On top of that, the number one thing women reported wanting to do more of, if they had more free time, was to read.

And it’s so easy to read while waiting!

It’s a great example to bring to women, and one of the first steps to fixing this discrepancy is time tracking for a full week.

Track how long it takes to complete all of your tasks and activities throughout the day and recognize where there are pockets of time, when there are things you can say no to, or times you can block out in advance to make room for self-care.

Self care is so important!

And women tend to think that it's selfish to make room for that time, but consider how you model that to your kids.

On defining ‘balance’:

“It’s not about balance, it’s about satisfaction”

It's not about balancing your life, rather, it's about how satisfied you are with those different areas of your life.

Instead of thinking about categorizing by work + everything else, think about improving the different areas in your life that you are unsatisfied with.

On taking inventory:

If you’re feeling stretched too thin, step one to a resolution is time tracking.

Figure out where you are draining time, what is satisfying, what isn’t satisfying and you want to change, and what work and home look like.

In her survey, Jessica found that 80% of those moms felt like managing their home was a struggle.

Instead of stressing about home management as a whole, think about it and break it down: what part of home management is the struggle? What needs to change?

Use time tracking to figure out exactly how much time is being spent in the subcategories of home management, such as grocery shopping, cleaning up, etc.

From readers so far, people have really resonated with the idea that you don't have to be the perfect mom.

They came away from the book with the mindset that they are the perfect mom for themselves.

Each chapter ends with a space for reflection to tell your own story.

It's important to recognize that this is a personal journey that is different for everyone.

It's overwhelming trying to be a perfect mom, the tactics Jessica writes about help combat that mindset.

On the mental load:

Mental load describes the idea of noticing the silent tasks that need to be done, that no one else seems to notice.

Once you notice it’s added stress, you can actually change it and ask for help.

Speak up!

And acknowledge how much goes on in a day, giving yourself that credit, without comparing yourself to others.

“I want each of us to speak truth to ourselves, rather than lies that nobody has actually told us how we should live”

It’s so easy to look at someone else’s life and think that they’ve got it all together, asking “well why can't I have it together like this?” but you also have to ask, “does it make me happy, in the same way that it makes them?”

“Trade comparison for celebration”

On core values:

Being able to celebrate what others are doing, while having compassion for yourself is driven by your values.

It’s easy to say, “these are my values”, but when you look at what someone spends their time on, you have some insight into what they actually value.

If you notice that what you spend your time on doesn't align with your values, its time for something to change.

On defining what you need to do versus want to do:

Flip the narrative!

What do you really need to do versus what is nice to do

What are you saying yes to that you really should be saying “no” to?

If it's not a heck yes, it’s a no.

Try saying “no” just once, and notice how good it feels to have that extra time to do something that really satisfies you.

It might disappoint other people, but sometimes saying “no” is protecting your boundaries.

Its okay to say “no” if its not going to work for you: hold your ground.

On self-care:

Is guilt keeping you from practicing self care?

“You are going to be the best version of yourself if you take care of yourself”.

There will always be a choice to take care of what you need now, or to wait until it’s more convenient.

And self-care doesn’t have to mean manicures and bubble baths, rather, it can be eating healthy and actually going to the doctor when you need to instead of putting it off.

We take care of everyone else, but would you let someone you care about suffer until they decided it was more convenient?

Do what you need to do to thrive!

On the book:

Here are the major takeaways from Jessica’s book for working moms: how to work and parent guilt-free, establishing boundaries with work, home management, investing in your marriage and other relationships in your life, making time for self-care, and feelings that come with being stretched too thin.

One big take away from Jessica after writing the book:

“You are a great mom”.

Women tend to feel like they are failing because they are stretched too thin.

Working moms are strong + brave, and they are doing a great job.

Yes, there are areas for improvement, but that doesn’t change the fact that you are already a great mom.

Jessica, on what it really means to be healthy:

“I think it really is important that you are cognizant of all of your needs and that you're taking care of yourself. I think that if you are able to invest in yourself, you are going to be the healthiest, happiest person you can be”.

If you loved today’s episode be sure to leave a rating and review on Apple Podcasts so we can keep bringing you more content like this! Share the show on Instagram, tagging @realfoodwholelife so that we can connect and I can highlight listeners on my feed.


Listen now!



How to Overcome the Hustle When You're Stretched Too Thin. Listen to this episode of The Feel Good Effect Podcast, an interview with Jessica Turner on how to overcome the hustle when you're feeling stretched too thin and how to integrate self-care into even the busiest working mother's life. #thefeelgoodeffect #podcast #gentleisthenewperfect #selfcare #workingmoms

Resources

Take the Quiz! Wellness Personality Quiz.

Catch up on past Feel Good Effect Podcast episodes here.

Jessica’s website www.themomcreative.com

Grab a copy of Jessica’s new book: Stretched Too Thin


Guest Information

Jessica N. Turner is the author of Stretched Too Thin and The Fringe Hours. She is also an award-winning marketing executive and the founder of the popular lifestyle blog The Mom Creative (www.themomcreative.com). Additionally, she is a writer for the Today Parenting Team and DaySpring's (in)courage, an advocate for World Vision, a regular speaker at events nationwide. She and her husband, Matthew live with their three children in Nashville, Tennessee.

Jessica’s website, www.themomcreative.com

Instagram: @jessicanturner

Facebook: The Mom Creative

Twitter: @JessicaNTurner



Show the Feel Good Effect Love

  1. Share it via FacebookInstagramPinterest, or Twitter

  2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

  3. Subscribe on Apple Podcasts.

58 How to Get Back on Track After You've Let Wellness Slip

Feel Good Effect PodcastPaige ReohrComment

Read on to learn about how to get back on track after you've let your wellness routine slip, and to listen to this episode of the Feel Good Effect podcast about getting unstuck.

The Feel Good Effect Podcast: how to get back on track after you've let wellness slip. We’re breaking down the 5 steps to getting back on track when you’ve gotten away from wellness. #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast

How to Get Back on Track After You've Let Wellness Slip

In today’s episode we’re breaking down the 5 steps to getting back on track when you’ve gotten away from wellness.

We discuss what to add to your wellness routine and the science behind how taking baby steps and finding a tribe can help you achieve wellness.

Listen Now



Show Notes

Today, I am going to share the habits, tactics, and mindset shifts you need to know to get back on track when you’ve let your wellness routine slip.

We all have days, weekends, and nights when we lose track of our routine.

This episode will teach you how to ease back into your wellness routine.

This episode is brought to you by my new free resource guide. Grab it below and let’s get simplifying!

Free Simplified Guide to Meal Prep & Planning

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    Be sure to share a screenshot if you’re listening on social media, and tag @realfoodwholelife so I can connect with you!

    I recently was asked a question on Instagram: “how do I get back on track when I’ve let my wellness routine slip?" 

    I could spend so much time answering this question!

    I’ve had my own rough patches, especially after college and after having my daughter, so I really resonated with this struggle.

    Even now, I find myself letting things slip from time to time, and I just need to reset and start fresh.

    Through my own trial and error and my coaching experience, I’ve come up with a set of strategies, habits, and mindset hacks to smooth out the process of getting back into that lost routine.

    Lately, on my website and Instagram, I’ve been talking a lot about letting go of “all or nothing” thinking.

    Our brains are actually wired for this type of thinking, and when we add in external messages about how we should be, it’s easy to give into this “all or nothing” thinking.

    This mentality will only keep you stuck.

    There are two types of reasons you may have let your wellness routine slip:

    First, are long term reasons, including reasons such as kids, job, school, relationship change, illness, or caring giving.

    In these moments, it’s so important to recognize that it’s normal for wellness to slip.  

    “It’s not a matter of beating yourself up and saying ‘what is wrong with me, why can't I do it all?’, it's about having so much compassion and saying ‘this is a really difficult time- how can I be in this space? How can I be in this experience?’ and find ways back to wellness”

    The other time things can slip are short term reasons like vacations, holidays, or drinking.

    These short term slips tend to be compounding, in that while you might get caught up in a shame spiral, you also might feel physically  badly.

    Here are 5 ways to get back on track:

    1 | Baby steps.

    Start small and build momentum.

    There is a ton of research about building momentum by starting small.

    When you feel yourself slipping, ask yourself: “what are the baby steps here?”

    And acknowledge that baby steps count!

    You’re building a runway and working up to something big.

    2 | Add.

    When we talk about wellness, we tend to think about all the things we shouldn’t do.

    Instead, I like to flip the script and think about what we can add, instead of taking away.

    Here are the 5 things you should add:

    a. More real food: anything with 5 ingredients or less in its most whole form.

    Listen to my interview with Sarah Adler, on how to thrive with real food, and definitely check out my Simplified Guide to Meal Prep and Planning for more tips and ideas.

    b. More veggies: think about adding veggies to whatever you’re already eating, or eating them as a snack.

    c. More water: dehydration affects cravings, sleep, and focus, and it’s so simple to add into your routine.

    Have a glass of water by your bed for right when you wake up, on your desk, or in your car-- where it’ll remind you to drink up.

    Even think about using a straw to make it that much easier! 

    d. More rest: lack of sleep impacts our wellness choices.

    Start by just going to bed a little earlier, reminding yourself that it’s a huge step that will affect your whole life.

    e. More mindfulness: micro mindfulness is about being in the moment.  

    When it comes to wellness, we tend to spend time thinking about where we have messed up in the past and where we want to be in the future.

    “All of that past or future thinking takes us out of this moment… and this moment right now, this is everything... because the past doesn't exist anymore, it’s over, it's done, and the future hasn't happened yet”

    Listen to my interview with Kait Hurley about how to be more present with meditation for the rest of us.

    3 | Don’t let perfect be the enemy of consistency.

    Separate consistency from perfection.

    When you think about consistency in wellness, do you think about it in terms of perfection and getting it all right, all the time?

    Or do you think of it in terms of just doing something more than you don’t do it?

    4 | Find your tribe.

    Community matters in health and wellness.

    Find a tribe, a group that may or may not be family, and lean on them for support.

    If you don’t have anyone in your immediate circle, look outside for community.

    Search on social media for groups, because there are a ton out there!

    Once you’ve found them, explain to your tribe what you’re wellness routine is to make sure you get the support you need.

    5 | Gentle is the new perfect.

    a. Actively forgive yourself for the slip.

    Take a moment and remember a time when you slipped in your wellness routine.

    What feelings do you feel towards yourself?

    Imagine what it would feel like to forgive yourself.

    b. Know the research.

    If you’re skeptical, know that this is actually research based.

    Showing yourself compassion and forgiveness are highly related to success.

    c. Acknowledge that wellness slips are human. 

    There is no ideal human that is perfect and makes no mistakes.

    It’s okay for you to make mistakes, too!

    d. Show yourself as much kindness as you’d show someone else in your situation.

    If you go back to that memory of when you slipped in your wellness routine, think about if it were someone else: what would you say to them?

    “Don’t let perfect be the enemy of consistency. What you do most of the time matters so much more than what you do only some of the time”


    The Feel Good Effect Podcast: how to get back on track after you've let wellness slip. We’re breaking down the 5 steps to getting back on track when you’ve gotten away from wellness. #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast



    SHOW THE FEEL GOOD EFFECT LOVE

    If you loved today’s episode be sure to leave a rating and review on Apple Podcasts so we can keep bringing you more content like this! Share the show on Instagram, tagging @realfoodwholelife so we can connect and I can highlight you on my feed.

    1. Share it via FacebookInstagramPinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    57 How to Thrive with Real Food (& Ditch the Calorie Struggle for Good) with Sarah Adler

    Feel Good Effect PodcastPaige ReohrComment

    Sarah Adler is an entrepreneur and real food expert, who wants you to know that you can benefit from a real food diet with patience and careful attention.

    Read on for more from Sarah, and to listen to this episode of the Feel Good Effect podcast about why real food is better than a pre-planned diet, and why it's so important to have a good relationship with food.

    An interview with Sarah Adler from Simply Real Health why real food is better than a pre-planned diet, how to ditch the calorie struggle and why it's so important to have a good relationship with food. Read the interview or listen on the Feel Good Effect Podcast.   #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving

    How to Thrive with Real Food (and Ditch the Calorie Struggle for Good)

    In this week's episode we chat with Sarah Adler, founder of Simply Real Health, about why real food works for everyone and how to have a good relationship with food. She walks us through how to know your body and how to make the shift.

    Listen Now!



    Show Notes

    On how food being “good” or “bad” has changed for her:

    Being in the food industry comes from a story, this is Sarah’s:

    As a child she was obsessed with healthy eating, growing up in a healthy home where healthy eating was talked about frequently and positively.  

    She became obsessed with it as she went into middle and high school, reading nutrition textbooks and diet books for fun, working out all the time; she was actively trying to be healthy but had no stop button.

    In her reading, however, she found that there are endless things to learn about health and wellness, many of which conflict with each other.

    She tested out various diets, and as she got older, found herself becoming anxious about going out or to social events where her “healthy foods” might be scarce.

    “It never turned into an eating disorder, but it was a very disordered way of looking at food.”

    In college, Sarah’s healthy eating became motivated by body image, too.

    After finding herself on a trip to Italy, she noticed that although her “healthy snacks” weren’t as accessible abroad, the Italian women she observed were really present, happy, and fully engaged with the people they were with.  

    She noticed that they were calm around their food, even though it wasn’t the healthy eating she was used to.

    There was no worry about what workout would need to follow, no picking at the meal, no punishing themselves.

    This was Sarah’s turning point:

    “Everything that I had learned up until that point, everything that I had been pouring over and learning over these books and theories and diets… that I realized that none of that mattered if you didn’t have a good relationship to food as well”.

    This turning point led to a changed relationship to food; she began asking herself:

    Is it a real food?

    Is it one ingredient?

    Is it something that has existed for thousands of years?

    If so, then it’s real food and my body can deal with it better.

    Sarah went from viewing healthy food as diet food to healthy food being real food.

    On a relationship with food:

    Healthy eating is not always about focusing on the what to eat (eat this, don’t eat that), but the healthy relationship with food (joy, micro mindfulness).

    Food is so much a part of our daily lives, culture, and celebration.

    We tend to learn about foods in “yes foods” and “no foods”, “eat this” but “don’t eat that”, try this fad“, etc.

    But the way food is so integrated into our lives, something will always come up (events, celebrations, gatherings…)

    “Trying to live healthy… on a diet is black and white, but real life is the land of grey”

    Our relationship to food tends to have a cycle of extremes:

    When we diet and feel really good, we might feel like it’s okay to indulge a little.  

    When we indulge too much and start to slack, we begin to feel badly and start to diet again.

    What to do: find a middle ground that allows you to feel good and enjoy meaningful things.

    How to do it: get rid of clutter!  Declutter by asking yourself…

    1. What do you get the most enjoyment from?

    2. What do you not care about?

    On what’s “right” and real food:

    Many have expressed feeling overwhelmed by all the diet options to integrate into healthy eating, struggling to find what’s “right” among all the conflicting information available.

    Real food is about finding what works for your body.

    Making the shift to real food:

    1. Be physically stable: transition to real food. Look for minimal, quality ingredients that you recognize. Swap + upgrade.

    2. Know how you feel: experiment with foods, be intentional and shut off autopilot. Everyone is different-- figure out what works for you.

    Real food is better all around; make it your first step, versus adopting a restrictive diet.

    Intentionally integrate real food for a lifestyle change, even though it might take more thought, awareness, and self-connection than a pre-planned diet.

    Invest the time.

    It’s not just about the food- there are mental, emotional, and spiritual aspects to living a healthy life.

    When it comes to indulgences, ask yourself: does it really bring me joy or am I indulging simply because it’s there?

    When it comes to real food, think 5-ingredients or less.

    If there are too many more than 5 ingredients, or ingredients you don’t understand, make a swap for something else.

    What doesn’t matter: the nutrition label- calories, fiber, sugar, etc. (unless you have health restrictions to consider)

    What does matter: are these foods my body will know how to process and use?

    Be aware of what you eat and how it makes you feel, and then, move into eating what brings you joy and what makes you feel good.

    Consider what you’re eating and when you’re eating it; notice how the combination affects you.

    This transition takes time- expect to give yourself a week before seeing results.

    Note: “Transitioning to real food and a real food lifestyle and a sustainable lifestyle is not the quick fix... it is taking a little more time on purpose because the changes that are happening are hopefully going to be ones that stick with you for a really long time”

    On finding what works for you:

    Be aware that everyone has individual differences.

    Diet trends may be a good fit for some people, but just because it worked for someone else (think instagram influencers), it doesn’t necessarily mean it will be as effective for another person.

    Sarah’s experience on finding what worked for her: she cut out gluten entirely and after three months noticed significant results.

    “Our bodies are always tending towards health… they will tell us when things are off”.

    She noticed that her body reacted negatively to gluten and integrated a gluten-free diet into her life.

    However, she is still aware of what is naturally gluten-free real food versus what is gluten-free and heavily processed with a list of ingredients.

    Test and experiment what works for you to understand it.  

    Be a good partner to your body.

    Sarah’s advice: learn about what real food is and what it’s not, develop a filter to tell what is real food, learn the intricate details of it.

    Find Sarah’s resources below.

    What’s next: cookbook two is in the works

    **If you love Real Food Whole Life, you’ll love Simply Real Health

    On what it really means to be healthy:

    “Being healthy means in-tune with yourself, of who you are, of who you want to be, of how you thrive best, of the things that you want to create in your life.

    I think that it requires being grounded and calm and really present in who you are and what you’re doing”

    An interview with Sarah Adler from Simply Real Health why real food is better than a pre-planned diet, how to ditch the calorie struggle and why it's so important to have a good relationship with food. Read the interview or listen on the Feel Good Effect Podcast.   #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving

    Resources

    Take the Quiz! Wellness Personality Quiz

    Catch up on past Feel Good Effect Podcast episodes here.

    10 Easy Ways to Eat Real Food Every Day

    More on Sarah's blog

    Simply Real Cookbook

    Check out Sarah's Food Academy to learn more about real food.


    Guest Information

    Sarah Adler is a lady-boss entrepreneur of Simply Real Health: a healthy lifestyle company, food blog, cookbook and brand on a serious mission to help busy people live healthier and more inspired lives, made simple.

    Simple as in—philosophy (real food), recipes (all with 5 ingredients or less, 10-15 minutes or less) and easy (totally doable in real life). All with the mission of helping people creating better relationships to food, an #antidiet life that lasts, and a more joyful, fulfilling life because of it.

    Website: www.simplyrealhealth.com

    Instagram: @simplyrealhealth



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    56 The 5 Biggest Wellness Mistakes You’re Making (and How to Fix Them)

    Feel Good Effect PodcastPaige ReohrComment

    Read on for the 5 biggest wellness mistakes you’re making, and to listen to this episode of the Feel Good Effect podcast to learn about how to fix them.

    Find out the 5 biggest wellness mistakes you’re making, and to listen to this episode of the Feel Good Effect podcast to learn about how to fix them. #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving

    5 Biggest Wellness Mistakes You’re Making (and How to Fix Them)

    In this week's episode of the Feel Good Effect Podcast we talk about the 5 biggest wellness mistakes you’re making and how to fix them.  

    We discuss how balance, mindset shifts, simplifying food, and self-love can help you achieve overall wellness.

    Listen now


    Listen on Apple Podcasts


    Show Notes

    It’s a new season!

    The Feel Good Effect took a break so I could incorporate some intentional rest and pause into both my life and business.

    Listen to my last solo episode from season 2, Episode 54: 5 Things to do so You Can Actually Take a Break, to hear about how you can too.

    There are some amazing interviews coming up this season with guests you’ll be excited to hear from, so make sure to subscribe and come back weekly to hear what they have to share!

    This episode is brought to you by my new free resource guide, Simplified Guide to Meal Prep and Planning.

    Check out the guide on how to simplify and create easy minimalism around food, and stay tuned for a challenge that I’ll post soon!

    Be sure to share if you’re listening on social media, and tag @realfoodwholelife so I can connect with you!

    The 5 Wellness Mistakes:

    1 | Balancing the 3 M’s (Mindset, Movement, Meals)

    The common mistake here is overemphasizing one or two of these and neglecting the remaining one(s).

    Is there one area of wellness in your life that you really focus on, at the cost of other two?

    Are you so focused on moving and exercising that you forget to eat well?

    Or, as occurs so frequently, we get so amped up for wellness and lifestyle change that we forget about mindset.

    For more depth on mindset, listen to the Feel Good Effect episode on Unpacking Mindset.

    When it comes down to it, mindset describes our thought patterns and the way we think in four stages.

    i. Information/Experience

    ii. Thought Pattern

    iii. Resulting Action/Habit

    iv. Result

    “The magic really happens when we balance mindset, movement and meals."

    Consider Mindset, Movement, and Meals in your own life-- how are you balancing them?

    2 | Getting Stuck in Old Thought Patterns

    This is the most common mistake!

    There are three personality types that face different challenges when it comes to thought patterns:

    i. Dynamo: Perfectionism + All-Or-Nothing thinking

    Being a Dynamo can be effective in other areas of life, but not so much in wellness.

    What to do:

    • Actively let go of all-or-nothing.

    • Embrace the idea that something is better than nothing.

    Hint: You might be a dynamo if you don’t like hearing me tell you to let go..

    Like anything else in life, the only way to get better at letting go of a mindset we’ve become accustomed to is to practice.

    ii. Seeker: Comparison + Task Switching

    Seeker types worry about what are other people are doing, always looking for a better way and new trends, comparing themselves and others.

    They get stuck in a cycle of trying and ditching, rather than sticking with and committing.

    What to do:

    • Hit pause to get quiet.

    • From there, think about what works for you, versus what you think I should be doing, and stick with it.

    • Make a commitment rather than dropping for next trend

    • Unfollow and unsubscribe to focus and eliminate distracting input.

    iii. Cultivator: Guilt + Worthiness

    Cultivators tend to be challenged by guilt on spending time on self wellness.

    What to do:

    • Momentum building: focusing on small steps.

    “Small wins build momentum”

    • Oxygen mask: help yourself first.

    “If you can’t breathe you can’t help anyone else.”

    Find out which type you are with the Wellness Personality Quiz.

    3 | “Have To” Movement Mentality

    We tend to think exercise should be hard, something we have to do, and that we should be suffering or it doesn’t count.

    Shift your movement mentality from have to→ movement for ease, joy and elevating experience.

    Tip: do an audit- list all the ways you move and rate each one on a scale (1-10) of “Have to” to “Brings you joy”.

    4 | Overcomplicating Food

    The opposite of overcomplicating is simplifying.

    Reduce decision fatigue: stop meal planning, instead, focus on meal mapping (meal types + the essential 6).

    • Meal Types: Bowl, Taco, Stir-fry, Pasta, Salad, Mason Jar Salad

    • Essential 6: Sauces, Protein, Cooked Veggies, Raw Veggies, Grains + Bases, Toppings + Extras.

    Focus on the essentials and use meal types and the essential 6 to create a capsule, minimalist pantry.

    This mindset will help streamline grocery shopping and meal mapping, simplifying food.

    5 | Beating Yourself Up

    There are so many messages about not getting enough.

    But, being hard on yourself doesn’t help make long-term behavior changes.

    Gentle is the new perfect.

    “Show yourself the same kindness you might show to a friend, or somebody that you love”.


    Find out the 5 biggest wellness mistakes you’re making, and to listen to this episode of the Feel Good Effect podcast to learn about how to fix them. #feelgoodeffectpodcast #podcast #wellness #healthyandwellness #wellnesspodcast #healthpodcast #healthandwellnesspodcast #selfhelp #selfimprovement #healthylifestyle #healthyliving



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    55 How to Discover Your Superpower with Karen Walrond

    Feel Good Effect PodcastPaige ReohrComment

    Karen Walrond is a consultant and coach, who uses courage, vulnerability, and positive psychology to help people bring purpose into their lives and businesses.

    Read on for more from Karen, and to listen to this episode of the Feel Good Effect podcast about finding the beauty in being different.

    How to Discover Your Superpower with expert guest, Karen Walrond

    How to Discover Your Superpower with Karen Walrond

    Have you ever felt different, like an outsider, or somehow like you didn’t fit in?

    What if instead of thinking of these differences as a weakness you instead flipped the script and started thinking of them as your superpower?

    That’s exactly what we’re talking on about on today’s episode: diving into how to discover your superpower and find beauty in the different, with expert guest Karen Walrond.

    Let’s make it happen!

    Listen Now!


    Listen on Apple Podcasts


    Show Notes

    On what she does:

    Karen is a leadership consultant, who helps people provide purpose in their work by identifying gifts and values to integrate into work-life and life-life.

    Started out by doing what she was supposed to be doing, earning degrees in engineering and law.

    “I was doing what I was supposed to do rather than what I was called to do… I decided that this couldn’t work”

    Although she was successful and respected in her work, she wanted something different, and ended up leaving her law position without a set plan.

    In search for the next step, she discusses how she had to dig deep, asking…

    1. What is it that I love to do?

    2. What are the things that bring me joy?

    3. What are the things that when I achieve them, I get a real sense of purpose?

    4. What are my values?

    On making the decision to leave:

    After catching a client in an ethical dilemma, Karen realized the effect of her values mixed with her work responsibilities affected her well-being negatively.

    She had been blogging for 5 years, and knew photography, writing, and public speaking were her biggest strengths and passions.

    Using her site as portfolio of what she could do, Karen found practice in speaking, writing, and shooting.

    Through this process, she valued and found importance in…

    1. Being patient

    2. Being open to opportunities

    3. “Being loud about the things that were important to me”

    The hardest part about the transition of trading her old life for one of uncertainty was not loss of income, but loss of identity.

    She felt like with her identity as a woman of color and values, she was letting down the people who needed her to stay.

    “Mine your past for what it has given you thus far, and see how you can use that into the future; I don’t think anything is wasted”

    After leaving her job, Karen sat down and made a list of everything she loves to do, both related to work and life.

    She remembers reviewing her list, point by point, asking, “why do I love these things?”, to find clues as to what’s there for her and where they might take her.

    She also made a list of passions, including both passions of love and passions of anger, asking further, “where can these take me?”.

    On creativity and vulnerability:

    “It’s easier to endure vulnerability, than comparison”

    Vulnerability: risk coupled with emotional exposure

    Comparison: comparing your insides with somebody’s outsides

    “Comparison will kill creativity… there is room in this world for all of us to do our art form… nobody does it with your voice, nobody does it with your experience, nobody does it with your insight.”

    Keep falling forward.

    On finding your superpower:

    What makes us different makes us beautiful, from Karen’s book, The Beauty of Different: Observations of a Confident Misfit

    We tend to be uncomfortable with standing out, yet we are captivated by the people who do.

    Find purpose in your life with the things that make you different: these are your superpowers.

    You cannot get farther without diversity of thought and diversity of experience.

    Fitting in vs. Belonging, from Brené Brown’s, Braving the Wilderness: The Quest for True Belonging and the Courage to Stand Alone

    Fitting in- forces you to fit a standard that holds you back

    Belonging- understanding your self-worth and value, everyone else is worthy

    On overnight success:

    Yes, some people may become an overnight success.

    But not a transformative success.

    Hard work and practice at something purposeful will bring transformative success, although much of the behind-the-scenes may not be seen.

    On leveling-up versus meeting expectations:

    Something new takes time to get comfortable and routine with, but at some point we can get too comfortable and stop moving forward (or leveling-up).

    Sometimes comfort is good, and leveling-up isn’t necessary.

    Other times, in areas you feel like you just need more- don’t get comfortable.

    Use that to progress.

    On what it means to be healthy:

    “I think being healthy is the same as being mindful and self-reflective… Being able to check in with yourself and give yourself a certain amount of grace and kindness”.

    Karen’s morning intentions

    1. What can I do to feel healthy today?

    2. What can I do to feel purposeful today?

    3. What can I do to feel connected today?

    How to Discover Your Superpower with expert guest, Karen Walrond

    Resources

    Take the Quiz! Wellness Personality Quiz

    Catch up on past Feel Good Effect Podcast episodes here

    More on Karen’s writing and books.

    Karen’s TEDx Talk.


    Guest Information

    Karen Walrond, is a consultant and coach, with a focus on building meaningful business and leadership skills to change the world.

    Using empirical, research-based principles of courage, vulnerability, authenticity and positive psychology, she helps executives, professionals & entrepreneurs infuse purpose in their lives and businesses.  

    She’s a sought-after keynote and TEDx speaker, and has spoken around the United States and abroad to individuals and organizations on the topic of thriving, through leadership development, the magic of creativity, the valuing of cultural and racial diversity and inclusion, and the power of social media.  

    Her bestselling book, The Beauty of Different, is a chronicle of observations that what makes us different makes us beautiful -- and may even be the source of our superpowers.

    And finally, as an avid photographer and journaler, she uses creative exercises to help clients discover their own their gifts and superpowers, and how to use them in a way that allows them to thrive.

    Website: chookooloonks.com

    Instagram: @chookooloonks




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    54 5 Things to Do So You Can Actually Take a Break

    Feel Good Effect PodcastPaige ReohrComment
    5 Things To Do So You Can Actually Take a Break, an episode from the Feel Good Effect podcast. #feelgoodeffect #wellnesspodcast #healthy #podcast #gentleisthenewperfect #realfoodwholelife

    5 Things to Do So You Can Actually Take a Break

    When was the last time you truly took a break?

    If you struggle with taking down time, then this episode is for you, because wellness is about so much more than green smoothies and the perfect exercise routine.

    It’s also about tuning in, taking a break, and finding time for rest.

    But taking a break? It’s not always so easy.

    Today on the show we’re unpacking the importance of taking a break, and diving into 5 tactical mindset shifts you can use to put this practice into your life right now.

    Let’s make it happen!

    Listen Now


    Resources

    Take the Quiz! Wellness Personality Quiz

    Website: realfoodwholelife.com

    Instagram: @realfoodwholelife


    5 Mindset Shifts for Taking a Break

    1 | Ditch Guilt + Should

    2 | Get out of FOMO

    3 | Actually Take the Break

    4 | Quality Over Quantity

    5 | Think Sustainability


    5 Things To Do So You Can Actually Take a Break, an episode from the Feel Good Effect podcast. #feelgoodeffect #wellnesspodcast #healthy #podcast #gentleisthenewperfect #realfoodwholelife


    Show the Feel Good Effect Love

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    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    53 What You Really Need to Know About Mindfulness

    Feel Good Effect PodcastPaige ReohrComment
    Mindfulness tips and strategies for real life and the workplace with mindfulness expert, Dr. Leah Weiss.  An interview on the Feel Good Effect podcast. #feelgoodeffect #realfoodwholelife #mindfulness #wellnesspodcast #healthy

    What You Really Need to Know About Mindfulness

    Practicing mindfulness has so many positive benefits, but it can seem challenging to fit into everyday life.

    If mindfulness sounds daunting, boring, or like something you don’t have time for, then this episode is for you.

    We are taking a deep dive into its many benefits, and how to practice mindfulness in real life with expert Dr. Leah Weiss.

    Let’s make it happen!

    Listen now!

    Shownotes

    Do you want to improve your focus to be more present in your everyday life?

    We've got you covered.

    Mindfulness: does it sound daunting, boring, or like something you could never do?

    This episode is all about what you really need to know about mindfulness and how to do it in real life.

    Dr. Leah Weiss has a depth of knowledge and experience when it comes true mindfulness and she's also a mama, so she knows what it's like to live in the real world.

    Leah noticed that this lofty idea of mindfulness was really not translating well into our day to day, seeming like something unattainable that takes forever.

    Mindfulness has a lot of research-backed effects when it comes to wellbeing, to feeling really good, and when it comes to helping and serving those around you.

    "It's not about selfishness, it's about being in your body, being able to pay attention to the moment, which helps you live your best life and helps you to contribute in so many ways".

    On mindfulness beyond meditation:

    Leah found that as a mama, she needed to think about mindfulness beyond meditation, the other 23+ hours in the day.

    Her book really clarifies how to leverage opportunities for mindfulness outside of the meditation context.

    Meditation is in the service of having a perspective or way of being in the world.

    It is a great, powerful way to cultivate, to train, to get stronger, but it's always been about the world.

    Leah is more interested in reorienting our relationship with mindfulness, to say "what does it really mean to be mindful", and “why are we meditating if it's not to bring this into our relationships, our workplace, and stress?

    There may be some pushback around personalizing meditation or framing it to benefit us in the workplace, but it's always been a complex idea that has infused meditation into real life and work.

    Mindfulness is something that fits into all lifestyles and religions, too.

    On the false dichotomy:

    There is a natural formulation to put things into two separate categories at odds with each other, but often there are more than two options.

    What does it mean to frame things as more of a spectrum?

    There is often an expectation that we are a certain way in one context and a different way in another when in actuality, we are the same person bringing experiences into each space.

    Everyone is dealing with something, and we can support that in the workplace.

    On mindfulness in real life:

    Mindfulness: the intentional use of attention.

    There's not a division between meditation as it's supposed to unfold in our life in the way that these practices have been framed.

    We can be aware of what we are selecting and returning our attention to, even if it's doing the dishes or folding laundry.

    But in a world that our attention is being pulled in different directions, we can experience overwhelm and an inability to feel a sense of fulfillment

    On self-compassion:

    The three-part definition that Dr. Kristin Neff uses is helpful in remembering the what in what we're doing.

    Self-compassion: mindfulness + common humanity + self-kindness / self-coaching.

    • Mindfulness in that we can be aware of our own suffering.

    • Common humanity is being part of the human condition. It’s contextualizing what we're experiencing and using it as an opportunity to narrow and isolate or see it as a bridge to better understand other people.

    • Whether we can meet our own suffering with self-kindness.

    • Self-coaching refers to the idea that we can train ourselves in how we would theoretically respond to other people with this suffering, and can we respond to ourselves in that way.

    On suffering in the context of mindfulness:

    Suffering in the context of mindfulness refers to any of the things that we feel stressed, pain, discomfort, anxiety, or worry about.

    It’s all of the negative states of mind that we experience in a day by day, moment by moment way that can be opportunities for growth and learning but for many of us that cause pain if we don't have a way to frame them.

    Strategies for mindful practice:

    1 | Throughout your day, as you go through all of your activities, return your attention to your physical body to understand what's going on.

    How are you breathing?

    What sensations are you experiencing?

    What kind of tension are you starting to hold?

    This translates into the ability to better regulate emotions.

    Training ourselves to get better with recognizing the relationship between the emotional experience and the physical patterns we have can allow us to start to recognize those tells ahead of time.

    Tip: give yourself brief reminders throughout the day to check in and create a habit of being more aware of what's happening in both your emotional and physical self.

    2 | Train yourself in emotion narration + avoid burnout.

    "If you don't metabolize your emotions as you go, then you're a time bomb".

    There is a connection between an inability to know what we're feeling and a predisposition to have our emotions lash out when we're under stress.

    Emotion narration: know what you're feeling.

    We can train ourselves with repetition throughout the day by asking, "what am I feeling, emotionally and physically?

    In helping professions, from doctors to social workers to stay at home moms, burnout is real.

    There is a difference between empathy and compassion in the way it shows up in our brains and bodies.

    Our bodies are not meant to sustain the upregulated empathy overtime.

    With compassion, what we experience in our brains is connective and rewarding.

    The empathy we experience is pain, the pain we are mirroring in the other person.

    Checking in with yourself throughout the day is one way to increase resilience and build compassion.

    3 | Monotask well + notice how you feel.

    "The biggest misnomer is this idea that we can multitask".

    We cannot do more than one thing at a time, but we can task-switch (go back and forth).

    Each time we switch, though, there is a cost because we have to reorient to the new task.

    This isn't something we can do effectively.

    An alternative: set a timer for 25 minutes, do a very focused increment of work, stand up, take a 5 minute break, rejuvenate, and then repeat.

    With this incremental and focused work, productivity is higher as is a sense of enjoyment and accomplishment.

    "We're all works in progress".

    On what it really means to be healthy:

    "To live with intentionality, to live with humor, it's both. The intentionality piece and the learning and growing and developing, but also this sense of humor implies a humility of knowing ‘I'm a work in progress, we're all works in progress’".

    Resources

    Grab Leah’s Book: How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind

    Dr. Weiss on The Good Life Project Podcast

    How to Live a Resilient Life

    Self-Care in Real Life

    How to Create a Morning Routine

    Unpacking Mindset

    Guest Bio

    Leah Weiss, Ph.D. is a researcher, lecturer, consultant, and author.

    She teaches Compassionate Leadership at the Stanford Graduate School of Business, where she created the perennially-waitlisted course "Leading with Mindfulness and Compassion."

    She is a principal teacher and a founding faculty member of Stanford's “Compassion Cultivation Program,” conceived by the Dalai Lama.

    Her first book, “How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind” (HarperWave) focuses on developing compassionate and soft skill-based leadership while also offering research-backed actionable steps towards finding purpose at work."

    Website: leahweissphd.com

    Instagram: @leahweissphd

    Mindfulness tips and strategies for real life and the workplace with mindfulness expert, Dr. Leah Weiss.  An interview on the Feel Good Effect podcast. #feelgoodeffect #realfoodwholelife #mindfulness #wellnesspodcast #healthy

    Show the Feel Good Effect Love

    Share it via Facebook, Instagram, Pinterest, or Twitter

     Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    Subscribe on Apple Podcasts.

    This post contains affiliate links.

    52 How to Create a Morning Routine in Less Time with More Impact

    Feel Good Effect PodcastRobyn DownsComment
    How to Create a Morning Routine in Less Time with More Impact

    How to Create a Morning Routine in Less Time with More Impact

    Morning routines: you know that creating a streamlined and simple routine can make a huge difference in your day.

    But who has the time?

    Today on the Feel Good Effect Podcast, we’re deconstructing the exact steps to create a morning routine in less time, and with more impact.

    And don’t worry, this isn’t about some perfect ideal that works for someone else.

    This is about creating a routine that works for YOU. Let’s make it happen!

    Listen now!

    Listen on Apple Podcasts

    10 Steps to Create a Simple, Impactful Morning Routine

    1 | Intentionality: Know Your Why

    2 | Know Your Personality

    3 | Go on a Decision Diet

    4 | Set a Time + Skip the Snooze

    5 | Limit Consumption

    6 | Micro Mindfulness

    7 | Balance: Sleep & Season

    8 | Balance: Partner, Travel, Weekends

    9 | Should vs. Good

    10 | Gentle is the New Perfect

    Resources

    Take the Quiz! Wellness Personality Quiz

    Episode 15: The Four Tendencies

    Episode 37: How to Go on a Decision Diet

    Instagram: @realfoodwholelife

    Sponsor

    Thank you to Knix for sponsoring this episode! Knix is on a mission to help women be more comfortable in our own skin. They’re on a mission to help women be more comfortable in our own skin. Find out more here and use the code FEELGOODKNIX for 15% off your first purchase.

    How to Create a Morning Routine in Less Time with More Impact


    Show the Feel Good Effect Love

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    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    This post contains affiliate links.

    51 How to Quit Your Day Job & Find More Purpose + Fulfillment with Cathy Heller

    Feel Good Effect PodcastRobyn DownsComment
    how to quit your day job and find more purpose and fulfillment

    How to Quit Your Day Job & Find More Purpose + Fulfillment with Cathy Heller

    If you’re feeling stuck--either in your day job or in your day-to-day life, this episode is for you.

    Cathy Heller, host of the wildly popular podcast, Don’t Keep Your Day Job, is walking us through capitalizing on your unique qualities, finding your superpower, and accessing greater fulfillment and purpose in life.

    Let’s dive in!

    Listen to the Podcast!



    Resources

    Take the Wellness Personality Quiz


    Guest Information

    Each week on Don’t Keep Your Day Job, host Cathy Heller interviews someone truly inspiring who’s created a life they love through figuring out how to be truly themselves and use their zone of genius to make the world better.

    You’ve got so much to contribute and Cathy is here to help you do it.

    Website: don’tkeepyourdayjob.com

    Instagram: @cathyheller

    Podcast: Don’t Keep Your Day Job


    Sponsor

    Thank you to Knix for sponsoring this episode! Knix is on a mission to help women be more comfortable in our own skin.

    They’re on a mission to help women be more comfortable in our own skin. Find out more here and use the code FEELGOODKNIX for 15% off your first purchase.


    how to quit your day job and find more purpose and fulfillment


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    3. Subscribe on Apple Podcasts.

     

    This post contains affiliate links.

    50 The Secret to Self-Care in Real Life: 20 Ideas Beyond Baths & Massages

    Feel Good Effect PodcastRobyn Downs2 Comments
    Looking for the secret to self-care in real life? This episode is packed with ideas that go well beyond bubble baths, massages, and journaling.

    The Secret to Self-Care in Real Life: 20 Ideas Beyond Baths & Massages

    Looking for the secret to self-care in real life?

    This episode for the Feel Good Effect podcast is packed with ideas that go well beyond bubble baths, massages, and journaling.

    Listen Now!


    Listen on Apple Podcasts


    Resources

    Self-care is trending right now, and for good reason.

    Because if self-care means intentionally taking care of yourself: mind, body, soul, then absolutely, let’s start a self-care revolution!

    The problem?

    All the self-care lists out there seem to be packed with ideas that frankly seem unrealistic.

    Because as much as I love a good bubble bath + hour-long message, this working mama--who’s balancing entrepreneurship, family, life responsibilities, and taking care of herself--well, let’s just say there aren’t a lot of bubble baths happening around here.

    Here’s the truth about self-care: It’s simply about all the small ways you tune in, listen to your body, and take small steps to take care of yourself.

    It’s about flipping the script from what you should be doing, to focusing instead on what feels really good.

    So how to make it happen in real life?

    In this episode we dive into 10 self-care ideas beyond bubble baths, massages, and journaling


    29 Real Life Self-Care Ideas Beyond Bubbles Baths & Massages

    Read on for the full list . . . 


    More Resources

    Take the Quiz! Wellness Personality Quiz

    Instagram: @realfoodwholelife


    Sponsor

    Thank you to Knix for sponsoring this episode! Knix is on a mission to help women be more comfortable in our own skin. They’re on a mission to help women be more comfortable in our own skin. Find out more here and use the code FEELGOODKNIX for 15% off your first purchase.


    Looking for the secret to self-care in real life? This episode is packed with ideas that go well beyond bubble baths, massages, and journaling.


    Show the Feel Good Effect Love

    1. Share it via Facebook, Instagram, Pinterest, or Twitter

    2. Leave an honest review on Apple Podcasts. Your ratings and reviews help more people find the show!

    3. Subscribe on Apple Podcasts.

    This post contains affiliate links.

    49 How to Find Perfection in Imperfection + Kintsugi Wellness with Candice Kumai

    Feel Good Effect PodcastRobyn Downs2 Comments
    How to Find Perfection in Imperfection + Kintsugi Wellness With Expert Candice Kumai

    How to Find Perfection in Imperfection + Kintsugi Wellness with Candice Kumai

    Candice Kumai, the golden girl of wellness, is sharing takeaways from her new book, Kintsugi Wellness: The Japanese Art of Nourishing Mind, Body, and Spirit .

    We’re diving into how to find perfection in imperfection, the Japanese art of golden repair, the philosophy of wabi-sabi, and the real story of her wellness career pivot.

    Listen now!




    Guest Information

    Candice Kumai is an internationally-renowned wellness writer, chef & content creator, described by ELLE magazine as “The Golden Girl of the Wellness World.”

    She is the author of the new book, Kintsugi Wellness: The Japanese Art of Nourishing Mind, Body, and Spirit

    Candice contributes to numerous, national wellness & lifestyle publications including ELLE, Cosmopolitan, Bon Appétit, Shape, Yoga Journal, Men’s Journal, Wall Street Journal, Well+Good, Pop Sugar, Girlboss and Byrdie.

    A Top Chef alumna, Candice has appeared as a regular judge on Iron Chef America & Beat Bobby Flay.

    Website: candicekumai.com

    Instagram: @candicekumai


    Sponsor

    Thank you to Knix for sponsoring this episode! Knix is on a mission to help women be more comfortable in our own skin.

    They’re on a mission to help women be more comfortable in our own skin. Find out more here and use the code FEELGOODKNIX for 15% off your first purchase.


    How to Find Perfection in Imperfection + Kintsugi Wellness With Expert Candice Kumai


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    This post contains affiliate links.

    48 Unpacking Mindset: What Mindset Is, What It’s Not & 5 Ways to Shift It

    Feel Good Effect PodcastRobyn Downs2 Comments
    Unpacking Mindset- What Mindset is, What it's Not, and How to Shift it

    Unpacking Mindset: What Mindset Is, What It’s Not & How 5 Ways to Shift It

    In the never-ending search for wellness solutions, we’ve forgotten something monumental: mindset.

    In this must-listen episode, we’ll unpack mindset: what it is, what it’s not, and 5 keys ways to shift it.

    Because mindset matters when it comes to change, growth, and busting out of old patterns that have you feeling stuck. Let’s dive in!

    Listen Now!


    Listen on Apple Podcasts


    Resources

    Take the Quiz! Wellness Personality Quiz

    Mindset: The New Psychology of Success by Carol Dweck

    Carol Dweck's Mindset TED Talk

    Instagram: @realfoodwholelife


    5 Ways to Begin Shifting Mindset 

    1 | Know that mindset matters, and that you are not the problem. Consider that you may just have some thought patterns that aren’t serving you

    2 | Know what mindset is not: not the thought, not controlling the thought, not choosing an emotion or feeling, not manifesting. Mindset is simply a different tool in the toolbox.

    3 | Shine the light: Bring awareness + start noticing thought patterns.

    4 | Start thinking about the thought pattern feedback loop: how they affect mood, how you act, the decisions you make, and the results you get.

    5 | Open the door to the possibility of changing those engrained patterns, which will change how you process information, and eventually change your brain.


    Unpacking Mindset- What Mindset is, What it's Not, and How to Shift it


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    47 How to Live a Resilient Life with Dr. Rick Hanson

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    How to Live a Resilient Life with Dr. Rick Hanson

    How to Live a Resilient Life with Dr. Rick Hanson

    If want to live a more resilient life, to grow an unshakable core of calm, strength, and happiness, then this episode is for you.

    Using his trademark blend of neuroscience, mindfulness, and positive psychology, Dr. Rick Hanson--psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author--is unpacking true resilience, and sharing how you can begin to cultivate it through simple daily practices.

    Listen Now!


    Listen on Apple Podcasts



    Guest Information

    Rick Hanson, Ph.D., is a psychologist, Senior Fellow of the Greater Good Science Center at UC Berkeley, and New York Times best-selling author.

    His books are available in 26 languages and include Resilient, Hardwiring Happiness, Buddha’s Brain, Just One Thing, and Mother Nurture.

    He edits the Wise Brain Bulletin and has numerous audio programs.

    A summa cum laude graduate of UCLA and founder of the Wellspring Institute for Neuroscience and Contemplative Wisdom, he’s been an invited speaker at NASA, Oxford, Stanford, Harvard, and other major universities, and taught in meditation centers worldwide.



    How to Live a Resilient Life with Dr. Rick Hanson


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    46 How to find a Middle Ground Between Self-Acceptance and Self-Improvement

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    How to Find Middle Ground Between Self-Acceptance and Self-Improvement

    How to Find a Middle Ground Between Self-Acceptance and Self-Improvement

    Ever feel like you’re kind of over self-improvement?

    Or that you’re not doing a good enough job at self-acceptance?

    I’ve been getting this question a lot lately, so today we’re unpacking self-improvement, self-acceptance and how to navigate the two approaches.

    Listen Now!



    How to Find Middle Ground Between Self-Acceptance and Self-Improvement


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    45 Rethinking Healthy Skin: How to Restore the Skin Biome + Glow from the Inside Out with Jasmina Aganovic

    Feel Good Effect PodcastRobyn Downs4 Comments
    Rethinking Healthy Skin- How to Restore the Skin Biome and Glow from the Inside Out

    Rethinking Healthy Skin: How to Restore the Skin Biome + Glow from the Inside Out with Jasmina Aganovic

    If you want better skin from the inside out, this episode is for you!

    Our guest is Jasmina Aganovic, President of Mother Dirt, a line of biome-friendly personal care products focused on restoring and maintaining the balance of the skin biome.

    We’re unpacking the skin biome, and how balancing your bacterial ecosystem may be the key to better skin.

    This episode is all about cutting-edge science and radiant natural beauty, so let’s make it happen!

    Listen Now!


    Listen on Apple Podcasts



    Ingredients that don't pass the Biome-Friendly test:

    (1) Alcohol and ethanol 

    (2) Strong surfactants like: SLS (Sodium Lauryl Sulfate) &  SDS (Sodium Hydroxide) - these are the most common. A bit less common but still come up regularly are quaternary ammonium surfactants, such as quaternium-15 and benzalkonium (try saying that 10 times fast!)

    (3) Broadly all preservatives are not biome-friendly. Afterall preservatives are in formulas to kill bacteria. Some common examples here are phenoxyethanol, parabens, and sodium benzoate.

    (4) Anti-microbial essential oils (thyme, eucalyptus, peppermint, tea tree). Essential oils are potent in general. Those with antimicrobial activity are especially powerful. These should be used sparsely, and for specific areas (not everywhere all the time). 

    For more information about how we test for impact on the skin microbiome, please visit biomefriendly.com


    Guest Information

    Jasmina Aganovic is the President of Mother Dirt, a line of biome-friendly personal care products focused on restoring and maintaining the balance of the skin biome.

    The technology is based off research from AOBiome Therapeutics, a biotech company focused on transforming human health through products that restore Ammonia-Oxidizing Bacteria (AOB), which current hygiene practices have stripped from the modern microbiome.

    She is a cosmetics and consumer goods entrepreneur who received her degree in chemical and biological engineering from MIT. H

    er career path combined her technical background with roles at consumer brands like LVMH, Fresh, and Living Proof.

    Website: motherdirt.com

    Instagram: @motherdirt



    Rethinking Healthy Skin- How to Restore the Skin Biome and Glow from the Inside Out

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    44 Grand Openings Don't Work for Wellness: Here's What to Do Instead

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    grand openings don't work in wellness- here's what to do instead

    Grand Openings Don't Work for Wellness: Here's What to Do Instead

    You don’t need to go-big-or-go-home when it comes to wellness.

    Sure, we’ve been told that the all-or-nothing mentality is where it’s at, but what if there’s a better way?

    Today we’re unpacking the idea of a grand opening when it comes to wellness, and exploring the alternative of playing your own wellness game.

    Thanks to Seth Godin, and his podcast, Akimbo, for inspiring this episode.

    Listen Now


    Listen on Apple Podcasts




    grand openings don't work in wellness- here's what to do instead


    Show the Feel Good Effect Love

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    Subscribe on Apple Podcasts.

    43 How to Discover Your Dosha + Ayurveda 101 with Sahara Rose

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    How to Discover Your Dosha + Ayurveda 101 with Sahara Rose

    How to Discover Your Dosha + Ayurveda 101 with Sahara Rose, Feel Good Effect Podcast

    How to Discover Your Dosha + Ayurveda 101 with Sahara Rose

    We’re diving into all things Ayurveda in today’s episode with Sahara Rose is the best-selling author of the Idiot's Guide to Ayurveda.

    Find out how to discover your Dosha, and how Sahara’s modern take on Ayurveda can help you balance mind and body.

    Listen Now


    Listen on Apple Podcasts



    Guest Information

    Sahara Rose is the best-selling author of the Idiot's Guide to Ayurveda (Penguin Random House) and has been called “a leading voice for the millennial generation into the new paradigm shift” by Deepak Chopra.

    She is a Certified Ayurvedic, Holistic and Sports Nutritionist and host of the Highest Self Podcast.

    Sahara's mission is to awaken people of their innate potential so they can share their gifts and fulfill their purpose on this planet.

    Website: iamsahararose.com

    Instagram: @iamsahararose

    Podcast: Highest Self


    How to Discover Your Dosha + Ayurveda 101 with Sahara Rose, Feel Good Effect Podcast


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    42 A Quick Guide for the Perfectionist: What to Do (and Not Do)

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    A Quick Guide for the Perfectionist: What to Do (and Not Do)

    A Quick Guide for the Perfectionist: What to Do (and Not Do)

    What to do (and not do) if you’re a perfectionist.

    We all have an image in mind when we think of a perfectionist.

    Impeccably dressed, clean home, always arriving on time, having it all together.

    And while that image is certainly one way of perfectionism can show up, it’s not the only way.

    Perfectionism shows up in different ways for different people.

    So just because you don’t fit the stereotype image of the perfectionist, doesn’t mean perfectionism isn’t a mindset that’s affecting your life, or holding you back from where you want to be.

    In this episode we’ll dive into why you might be a perfectionist (and not even know it), plus how this mindset may be holding you back from your wellness goals, as well as what to do (and not do) about it.

    Listen Now


    Listen on Apple Podcasts



    A Quick Guide for the Perfectionist: What to Do (and Not Do)


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    41 How to Nurture Self-Love in the Age of Digital Media with Erin Treloar

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    How to Nurture Self-Love in the Age of Digital Media with Erin Treloar, Raw Beauty Talks

    How to Nurture Self-Love in the Age of Digital Media with Erin Treloar, Raw Beauty Talks

    How to Nurture Self-Love in the Age of Digital Media with Erin Treloar, Raw Beauty Talks

    If you’re struggling with self-love, self-esteem, and comparison, this episode is for you.

    Beauty, confidence, and self-love expert Erin Treloar takes us into the “why” behind criticism and negative self-talk, and then offers specific shifts to change our self-image.

    Erin is the founder of Raw Beauty Talks, an online platform dedicated to positive body image and self-love.

    Listen Now


    Listen on Apple Podcasts



    Guest Information

    Erin’s greatest passion is helping girls and women learn to live from a place of self love.

    She launched Raw Beauty Talks in 2014 with an interview series featuring over 200 women without makeup, photo editing or filters that ignited a conversation surrounding beauty, confidence and self love.

    In 2014, she founded Raw Beauty Talks Society to support programs raising self esteem in youth.

    Her work has been featured in publications including Elle magazine, the LA Times and Marie Claire amongst others.  

    She is a public speaker on the topics of beauty, confidence and self love and a frequent contributor to Huffington Post, being named as one of HuffPo Canada’s Top 50 Bloggers.

    Website: rawbeautytalks.com

    Instagram: @rawbeautytalks


    How to Nurture Self-Love in the Age of Digital Media with Erin Treloar, Raw Beauty Talks


    Show the Feel Good Effect Love

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    3. Subscribe on Apple Podcasts.