January 8, 2025 • 7 mins
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing
(00:21):
your mind, all while living yournormal busy life life in this
modern, sugar-filled world.
Happy New Year, simplifiers.
I am excited about 2025.
I don't know what it is, but Ifeel a lot of possibility and
that makes me excited to seewhat's ahead.
I'm excited about my ownpossibility and what I'm going
(00:44):
to be doing and building thisyear, but also what's possible
for you.
As you may or may not know, oneof my biggest accomplishments
for 2024 was creating my brandnew free Weight Loss for Women
membership community.
If you haven't joined, clickthe link below the show notes
and come join us.
I'm particularly eager to seehow the women who have joined my
(01:08):
membership community and thosewho will be joining throughout
the year embrace theirpossibility.
What are they thinking andbelieving about themselves today
?
What do they believe ispossible, what do they believe
isn't possible, and how willthat change in one month, six
months and, finally, by the endof the year?
(01:29):
One of my goals is to helpevery woman in the community
embrace healthy change.
I want them to realize thathealthy, feel-good weight loss
is theirs if they want it.
The belief that weight loss hasto feel hard and be a miserable
experience is a myth.
It's a myth that I want you tostop believing right now.
(01:50):
I want you to trade weight lossis hard with this.
Weight loss is a naturalprocess that brings my body back
into balance.
As I lose weight, I feel better, it's not uncomfortable, I'm
eating when I'm hungry and Ifeel full and satisfied most of
the time.
(02:10):
Write this down and repeat itto yourself.
Healthy weight loss that feelsgood is a natural process that
allows my body to regain andmaintain healthy balance.
Along with weight loss mythsabout discomfort and struggle,
there are also self-beliefs thathave the power to sabotage your
weight loss.
There's one common self-beliefthat I hear often.
(02:33):
It's actually a positiveself-belief with a negative
impact on weight loss.
It's the statement I eathealthy.
If you believe that you eathealthy, why would you take a
closer look at your diet?
If you're already eatinghealthy, then it couldn't be
your food that's causing you tostruggle with your weight.
(02:54):
But what is healthy eating?
What does that even mean.
If I ask 10 people to definehealthy eating, I suspect and
rightly so that I would get 10different answers.
The right, healthy diet shouldbe unique to each person.
What makes a diet healthy iswhen your body responds
positively to the food you eat.
(03:15):
When I say positive response,I'm not talking about the
short-lived dopamine hit you getfrom high sugar foods like
donuts, ice cream, candy andpotato chips.
I'm talking about having moreenergy, less anxiety, better
focus, a stable weight, restfulsleep, excellent blood markers
and being able to climb stairswithout pain.
(03:37):
For people who struggle withrandom swelling and pain in
their joints or kidney stones,so-called superfoods like
spinach, beet greens, chard,almonds and sweet potatoes are
the opposite of healthy.
These foods are high in anatural plant compound called
oxalates.
For many people, a healthy dietthat includes these foods can
(04:01):
actually hurt rather than help.
We can all fall down the rabbithole of what's healthy and
what's not, but that reallywon't get us anywhere, except to
a point of total confusion.
Instead, think about how youfeel, how you look, what your
doctor tells you about yourhealth.
Are you getting gold stars allaround or Is there room for
(04:24):
improvement?
If there's room for improvement, the first place to start is by
looking at your diet.
Even if your diet is superhealthy, start by evaluating how
much sugar and carbs you eat.
Whole grain breads, brown rice,raw sugar, organic honey,
gluten-free pasta and ancientgrain granola are high-carb,
(04:46):
high-sugar foods and they caneasily hold you back from losing
weight.
If you're over 40, help yourbody out.
Focus on balancing your bloodsugar with carbs from
non-starchy vegetables andlow-sugar fruits like berries.
Prioritize your protein withmostly animal-based proteins.
Use a little bit of fat likeolive oil, avocado oil and real
(05:09):
butter to make your food tasty.
More than anything, take anhonest look at what you eat most
of the time.
How much of that food comesfrom meals versus snacks?
How much is planned versusgrabbed?
Increase the size of your mealsto minimize your need for
(05:29):
snacks In a hurry.
Make sure your fridge isstocked with cooked protein so
if you do grab, you grab whatyour body actually needs.
Take a daily inventory of howyou feel Was today better or
worse than yesterday.
If it was better, why.
What was different?
Track that stuff and thenrepeat it.
(05:51):
Same goes for if it was worse.
What was different?
Write this down, keep track,watch for patterns.
Do more of what makes you feelbetter.
If all of this feelsoverwhelming and not like
something you think you canfigure out on your own, don't
throw up your hands and declareit's too hard.
Hire help.
(06:11):
Find a nutritionist or adietitian that you connect with.
Join a group it doesn't have tobe my group.
If you want to write down anaverage day of food, everything
you typically eat, and get ananalysis of which foods are
likely helping you achieve yourweight loss goals and which
foods are holding you back, Ican do that.
Click the diet analysis linkbelow the show notes.
(06:35):
Everyone has the ability to loseweight in a healthy way that
feels comfortable and natural.
The first step is learning howto get your body to help you do
it.
Feed your body what it needsand you'll be rewarded with
feeling and looking the way youwant.
The takeaway from today'sepisode is this If you believe
you're eating healthy, but yourweight, body and or health goals
(06:58):
feel out of reach, then it'stime to reevaluate your diet and
figure out what healthy eatingreally means for you.
When you're ready to feel whatit's like to lose weight without
feeling like you're trying tolose weight, come join me and
the other members of the WeightLoss for Women community.
It's free to join.
(07:19):
Click the link below the shownotes to gain access to this
positive and encouraging placewhere women support each other
as we lose weight and togetherbecome leaner, stronger and
healthier.
Welcome to the Simplicity of Wellness podcast.
I'm your host, board-certifiedholistic nutritionist and
professional life coach, amyWhite.
The purpose of this podcast isto share information that you
can use to become leaner,stronger and healthier by losing
weight, shedding inches,maintaining muscle and managing
(00:21):
your mind, all while living yournormal busy life life in this
modern, sugar-filled world.
Happy New Year, simplifiers.
I am excited about 2025.
I don't know what it is, but Ifeel a lot of possibility and
that makes me excited to seewhat's ahead.
I'm excited about my ownpossibility and what I'm going
(00:44):
to be doing and building thisyear, but also what's possible
for you.
As you may or may not know, oneof my biggest accomplishments
for 2024 was creating my brandnew free Weight Loss for Women
membership community.
If you haven't joined, clickthe link below the show notes
and come join us.
I'm particularly eager to seehow the women who have joined my
(01:08):
membership community and thosewho will be joining throughout
the year embrace theirpossibility.
What are they thinking andbelieving about themselves today
?
What do they believe ispossible, what do they believe
isn't possible, and how willthat change in one month, six
months and, finally, by the endof the year?
(01:29):
One of my goals is to helpevery woman in the community
embrace healthy change.
I want them to realize thathealthy, feel-good weight loss
is theirs if they want it.
The belief that weight loss hasto feel hard and be a miserable
experience is a myth.
It's a myth that I want you tostop believing right now.
(01:50):
I want you to trade weight lossis hard with this.
Weight loss is a naturalprocess that brings my body back
into balance.
As I lose weight, I feel better, it's not uncomfortable, I'm
eating when I'm hungry and Ifeel full and satisfied most of
the time.
(02:10):
Write this down and repeat itto yourself.
Healthy weight loss that feelsgood is a natural process that
allows my body to regain andmaintain healthy balance.
Along with weight loss mythsabout discomfort and struggle,
there are also self-beliefs thathave the power to sabotage your
weight loss.
There's one common self-beliefthat I hear often.
(02:33):
It's actually a positiveself-belief with a negative
impact on weight loss.
It's the statement I eathealthy.
If you believe that you eathealthy, why would you take a
closer look at your diet?
If you're already eatinghealthy, then it couldn't be
your food that's causing you tostruggle with your weight.
(02:54):
But what is healthy eating?
What does that even mean.
If I ask 10 people to definehealthy eating, I suspect and
rightly so that I would get 10different answers.
The right, healthy diet shouldbe unique to each person.
What makes a diet healthy iswhen your body responds
positively to the food you eat.
(03:15):
When I say positive response,I'm not talking about the
short-lived dopamine hit you getfrom high sugar foods like
donuts, ice cream, candy andpotato chips.
I'm talking about having moreenergy, less anxiety, better
focus, a stable weight, restfulsleep, excellent blood markers
and being able to climb stairswithout pain.
(03:37):
For people who struggle withrandom swelling and pain in
their joints or kidney stones,so-called superfoods like
spinach, beet greens, chard,almonds and sweet potatoes are
the opposite of healthy.
These foods are high in anatural plant compound called
oxalates.
For many people, a healthy dietthat includes these foods can
(04:01):
actually hurt rather than help.
We can all fall down the rabbithole of what's healthy and
what's not, but that reallywon't get us anywhere, except to
a point of total confusion.
Instead, think about how youfeel, how you look, what your
doctor tells you about yourhealth.
Are you getting gold stars allaround or Is there room for
(04:24):
improvement?
If there's room for improvement, the first place to start is by
looking at your diet.
Even if your diet is superhealthy, start by evaluating how
much sugar and carbs you eat.
Whole grain breads, brown rice,raw sugar, organic honey,
gluten-free pasta and ancientgrain granola are high-carb,
(04:46):
high-sugar foods and they caneasily hold you back from losing
weight.
If you're over 40, help yourbody out.
Focus on balancing your bloodsugar with carbs from
non-starchy vegetables andlow-sugar fruits like berries.
Prioritize your protein withmostly animal-based proteins.
Use a little bit of fat likeolive oil, avocado oil and real
(05:09):
butter to make your food tasty.
More than anything, take anhonest look at what you eat most
of the time.
How much of that food comesfrom meals versus snacks?
How much is planned versusgrabbed?
Increase the size of your mealsto minimize your need for
(05:29):
snacks In a hurry.
Make sure your fridge isstocked with cooked protein so
if you do grab, you grab whatyour body actually needs.
Take a daily inventory of howyou feel Was today better or
worse than yesterday.
If it was better, why.
What was different?
Track that stuff and thenrepeat it.
(05:51):
Same goes for if it was worse.
What was different?
Write this down, keep track,watch for patterns.
Do more of what makes you feelbetter.
If all of this feelsoverwhelming and not like
something you think you canfigure out on your own, don't
throw up your hands and declareit's too hard.
Hire help.
(06:11):
Find a nutritionist or adietitian that you connect with.
Join a group it doesn't have tobe my group.
If you want to write down anaverage day of food, everything
you typically eat, and get ananalysis of which foods are
likely helping you achieve yourweight loss goals and which
foods are holding you back, Ican do that.
Click the diet analysis linkbelow the show notes.
(06:35):
Everyone has the ability to loseweight in a healthy way that
feels comfortable and natural.
The first step is learning howto get your body to help you do
it.
Feed your body what it needsand you'll be rewarded with
feeling and looking the way youwant.
The takeaway from today'sepisode is this If you believe
you're eating healthy, but yourweight, body and or health goals
(06:58):
feel out of reach, then it'stime to reevaluate your diet and
figure out what healthy eatingreally means for you.
When you're ready to feel whatit's like to lose weight without
feeling like you're trying tolose weight, come join me and
the other members of the WeightLoss for Women community.
It's free to join.
(07:19):
Click the link below the shownotes to gain access to this
positive and encouraging placewhere women support each other
as we lose weight and togetherbecome leaner, stronger and
healthier.
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