On this episode of Say Grace we are shaking it up a bit as we head into the holiday season! I have invited our Team Dietitian, Stacy, and our Brand Manager, Christa, on to talk about the things we have been loving this winter! Winter is a time to slow down and embrace the season and I will say, we are doing our best! Listen in today as we each bring 5 things that we are loving to the table. We talk through: how we are slowing down some of our favorite past times, our favorite...

The holiday season can feel stressful for those of us on weight loss journey. On this episode of Say Grace I am sharing my top 5 tips on enjoying holiday meals without sacrificing your weight loss goals. A key to lasting weight loss is learning how to balance indulgence with discipline... savoring each moment with awareness, but without the guilt. I am covering topics like: -How you should eat before holiday meals, -How to make your plate at the holiday meals (while including your...

If you’ve ever struggled with creating lighter meals that still taste good, this episode is for you! Today, I am sharing my method for lightening up your favorite recipes without sacrificing the taste! With a library of over 100 beloved lightened-up dishes in my weight loss program, I can’t wait to share my tips and tricks with you. Here’s what you can expect in this episode: Selecting recipes that you will actually love instead of sifting through endless “healthy recipes” that turn out to be...

The holiday season is upon us, and with it comes the hustle and bustle that can lead to weight gain worries. But not this year, sis! Join me today as I share 4 powerful tips to help you navigate the holiday season without the typical weight gain we all dread. On this episode I dive into: Being Realistic: Setting realistic expectations for yourself in this busy season. Remember that yesterday Does Not Equal Today: How to remember that just because you indulged yesterday doesn’t mean you can’t...

At this point you realize that consuming a lot of sugar isn't great for you.  BUT. The minute you decide to try to "cut" sugar, you also find yourself realizing just how hard that is! On today's episode of Say Grace I am diving into sugar consumption and how to navigate having it without feeling like you are totally blowing your weight loss or lower sugar focus.  Tune in to hear about: The effects of too much sugar How much sugar we need to be consuming Different types of sugar Examples of...

My family and I just returned from a magical week at Disney World, and guess what? I didn’t gain a single pound! 🎉 Weight gain during vacation is such a common worry and I’m here to share my secrets for enjoying the happiest place on Earth without the extra baggage (literally!) In today’s episode, I recap our trip and share my four key tips for how I faced the trip to prevent weight gain. I hit on: The mental mindset- approaching food at Disney like I would at home,  How I was selective with...

On last week's podcast I shared the importance of consuming enough protein!    BUT I also shared how protein is not my favorite.    Protein-heavy foods are foods that I could easily live without- give me all the cheese and bread but don't try to give me too much chicken!   So for today's episode I brought in our protein pro!   Our Brand Manager, Christa, is a Protein Queen so she came on to share her favorite ways to get her protein in!   Join us on today's episode as she shares her tricks...

There is so much hype around protein but oftentimes we are getting our information from confusing or downright unreliable sources.   Today I am talking all about protein including: What it is, How much we really need for weight loss, Why it is important in our day to day, Why it is important for exercise, How to best consume it and Different types of protein.   Join me today and we dive alllll in to the truth about protein!

Online calorie calculators have become a normal part of weight loss, but did you ever think they could actually be contributing to your weight loss failure? When used incorrectly or without the full picture, these online calorie calculators could be contributing to your defeat when it comes to food.  Today I am talking about 3 reasons that online calorie calculators could hurt and not help your weight loss goals! Listen in for all the deets!  

Welcome to part 3 of our 3-part series of the major mindset shifts of a person who successfully loses weight and keeps it off.   On today's episode of Say Grace we are focusing on the third mindset shift,  which is accepting better not perfect.    I talk about about how certain decisions in weight loss lead us to failure + I give 3 ways to change these patterns!   Tune in to today's episode to stop the start a diet>fail>feel bad>repeat cycle and learn how to be ok with not getting it...

Welcome to part 2 of our 3 part series of the major mindset shifts of a person who successfully loses weight and keeps it off.   On today's episode of Say Grace we are focusing on the second mindset shift,  which is knowing your worth.   I am diving into idolatry and self disgust and how it goes against God's desires for us.   This alone could be what is holding you back and keeping you in that constant weight loss struggle. Tune in to today's episode as I go deep on how turning your eyes...

When you are searching for weight loss help you are usually looking for all the tangible things- grocery lists, supplements, On today’s episode, we talk about negative thinking-- why negative thinking happens how to identify negative thoughts and what to do to overcome the negative thinking pattern. We ALL think negatively, but how we handle the negative thinking can be the main reason we are not seeing the success we desire. Everyone needs to hear this episode so hit play...

We get so many questions from mommas about losing weight while breastfeeding! This is part two of our two-part series on all things breastfeeding and weight loss! If you didn't catch part one, make sure to go back to Episode 59 and listen to that first!    On today's episode we are diving deeper into: -How to know how much is enough food to keep up supply but not too much making it so you don’t lose, -How to eat to lose when you are hungry all the time, -Foods to eat and pair to make sure you...

We know we need to drink water, especially if we are trying to lose weight. It helps with hunger, curbs cravings, makes you feel better, which in turn makes you do better! This sounds like common sense yet somehow it seems to be low on our priority list! Today I want to talk about the REAL reasons we need to drink water to help us lose weight! Listen in for my detailed explanation for how water helps the body and helps us lose those pounds! . . Free Water for Weight Loss Week Sign...

We get so many questions from mommas about whether they can or should try to lose weight while breastfeeding + how to do it safely and efficiently. I have broken this topic into a 2 part series so that I can cover all the bases! On today’s episode, we will talk about: -When to start losing weight after having a baby, -Things to keep in mind when first trying to lose weight while breastfeeding, and -How to be realistic losing weight while in this season.    On the second episode we will dive...

Ready or not, summer is over and we are back to school and about to hit the ground running.   Summer can cause us to loosen up in one area or another related to our health and weight loss so on today’s episode of Say Grace I am talking through the 3 main things I do to ensure that I get back into a healthy routine and am my best each day. Tune in to today's episode of Say Grace to get ideas for getting back into to a healthy rhythm as we head into fall!    Free Water for Weight Loss Week Sign...

On this two-part episode, our team dietitian, Stacy, and I have an easy conversation about all things grocery shopping!   On today we cover things like which foods we prefer fresh vs canned or frozen and why. Plus we talk through some of our favorite grocery store hacks that help save money and keep food fresh longer!   Tune in to part two on Say Grace today to talk all things grocery shopping with Stacy!

On this two-part episode, our team dietitian, Stacy, and I have an easy conversation about all things grocery shopping!   We cover things like what we look for on a food label, our weekly buys, our favorite grocery store splurges, and we even offer up some knowledge on added sugar and alternative sweeteners when it comes to weight loss.    Tune in to part one on Say Grace today to talk all things grocery shopping with Stacy!

A huge weight loss myth is that you can't drink alcohol and lose weight. While alcohol is full of empty calories and can't be compared to whole and healthy foods, you can still enjoy alcohol in moderation while on your weight loss journey! On today's episode of Say Grace, I share a little of my alcohol and weight loss history plus my tips for losing/maintaining weight while enjoying alcohol!

About 2 months ago I did a podcast on how to lose 10lbs by summer. Here we are-is your summer body ready? Did you lose the 10 pounds? If not, that’s ok! Today on Say Grace Podcast, I want to talk about 3 things to focus on when your summer body ain't ready!  Listen in for these reminders and encouragement!

Today’s episode of the Say Grace Podcast is part two of my conversation with my friend, dietitian, author, radio and tv personality, Rebecca Turner. We are continuing our conversation on her book, Enjoy Good Health, and discussing how changing your mindset and focusing on faith-based principles can radically change your health and weight loss struggles.   Make sure to tune in to part 1 last week if you haven’t already!   ACE...

On this two-part episode of Say Grace Podcast, I have invited one of my favorite dietitians and friends, Rebecca Turner, on to discuss how faith and mindset can affect weight loss and health.   If you feel like you have tried everything to change your health and come up short every single time, this is the episode for you. In this episode we discuss Rebecca’s book, Enjoy Good Health and offer a different perspective on how to approach your goals for better health.   Join us for part one of...

On today’s episode of Say Grace Podcast, I am getting a little geeky and diving into our circadian rhythm and how it can affect our overall health and weight loss.   Tune in to this episode to learn all about what the circadian rhythm is and what can happen to our bodies when it gets off.   I talk through research on habits that can weaken our circadian rhythm and how those habits affect things like:  hormones, gut, weight loss, appetite and satiety, and more!   At the end of the episode, I...

On today's episode, I am talking about a tried and true way to lose weight, without all the fuss! There are so many weight loss programs out there that make it too complicated, causing us to be confused and overwhelmed! Tracking food has helped mentally free up so many of my clients to be able to enjoy all foods, yet still lose weight. It is one of the easiest ways to lose weight while still enjoying a normal life and today I am going to share the details on why! If you need motivation to...