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Continuing our series on Intuitive Eating, Kristin Williams, a registered dietitian and certified eating disorder specialist, comes back to discuss the fourth principle of intuitive eating: challenging the food police.

We explore the detrimental effects of food rules and how to identify and overcome internal and external 'food police' voices that dictate eating habits. Kristin explains the importance of distinguishing between mindfulness and obsession and offers practical steps for challenging harmful food rules.

We discuss:

• Won't eating whatever we want lead to weight gain?
• How avoiding ultra-processed foods can appropriately fall into intuitive eating
• The confusion so many people face
• Challenging the food rules

Links discussed:

• Use code GRACEDHEALTH for 50% off virtual access to In His Image Body Image Conference
• "Have I Messed Up My Kid's Relationship with Food and Body?" Season 18

Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.

Have a question? Click here to leave an anonymous question or provide a topic idea.

Connect with Amy:
Instagram: @GracedHealth

Got a question? Text it by clicking here.

Registered Dietitian and author Kristen Bunger joins the show today to discuss the third principle of intuitive eating: making peace with food.

Kristen shares her insights on overcoming diet culture, addressing food-related fears, and achieving true peace with food. The conversation delves into practical steps for incorporating intuitive eating, handling ultra-processed foods like Cheez-Its, and the role of faith in finding healing and fulfillment. Listen in for encouraging advice on navigating your journey towards a holistic and grace-filled approach to health.

We discuss:

• Giving up the battle against diet culture to win the war
• The fear of if we give ourselves permission to eat everything, we will go out of control
• How we can get over years of food rules
• Where ultra-processed foods fit into making peace with food

Get Kristen's Book Feed My Soul

Connect with Kristen
www.bodyandsoulnutritioncounseling.com
Instagram: @kristenbunger.rd
Facebook: Body and Soul LLC
YouTube

Kristen Bunger, MS, RD is a Christian registered dietitian, and author passionate about helping clients and readers find peace with food and their bodies. She has been practicing as a dietitian for 16 years at all levels of care with clients struggling with eating disorders, disordered eating, yo-yo dieting, and body image dissatisfaction. Kristen is the owner of Body and Soul Nutrition Counseling where she helps clients discover the origin of food and body disorders and what they need to heal. As a Christian, she uses God’s word to guide her clients to understand how God is the ultimate source of healing and fulfillment. Kristen lives in Peoria, Arizona, with her husband, Keith, and their two boys.

Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.

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Connect with Amy:
Instagram: @GracedHealth

Got a question? Text it by clicking here.

{Quick Note: I recorded this while traveling and didn't have my mic. I appreciate your grace in my lower audio quality!}

Victoria Yates, RN joins to discuss the second principle of Intuitive Eating: Honor Your Hunger. We explore the differences between early and late hunger cues, and how to respond to them. We also touch on the impact of diet culture on our perception of hunger and the spiritual practice of fasting.

Victoria also provides practical advice on managing hunger between meals and emphasizes the importance of viewing hunger as a gift and a way to better understand our bodies.

Do you have a small group or book club that is interested in a Christ-centered, diet-culture-free way of thinking about our health? Grab the free discussion guide to Your CORE Strength for a six-week reading plan and questions for each week. Need a copy of Your CORE Strength? Order yours on Amazon or Bookshop.

Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.

Have a question? Click here to leave an anonymous question or provide a topic idea.

Connect with Amy:
Instagram: @GracedHealth

Got a question? Text it by clicking here.

Today we dive into a series on Intuitive Eating. Whether this is something you've been practicing for a while or are curious about it, this series will help you understand what Intuitive Eating is and clear up misconceptions about it as well (spoiler alert: it's not eat-what-you-want-when-you-want).

In today's episode I discuss the first principle with Registered Dietitian Tracy Brown.

Tracy Brown is a somatic nutrition therapist, registered licensed dietitian and attuned eating coach in private practice providing in-person, phone and online counseling since 2006.

She specializes in treatment of eating disorders and eating problems for both adults and children as well as issues related to over-extending the body, including adrenal fatigue, hormone issues, PCOS and gut health.

Connect with Tracy:
TracyBrownRD.com
YouTube: Tracy Brown RDLDN
Facebook: Tracy Brown RD

Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.

Have a question? Click here to leave an anonymous question or provide a topic idea.

Connect with Amy:
Instagram: @GracedHealth

Got a question? Text it by clicking here.

Today I'm joined by MK Culver, a personal trainer and fitness nutrition specialist, to discuss polycystic ovarian syndrome (PCOS).

MK shares her journey of being diagnosed with PCOS in 2017 and how she learned to manage and reverse her symptoms naturally.

We discuss:

• Key aspects and common misconceptions of PCOS
• The importance of lifestyle changes like sleep optimization, stress management, and a low-glycemic index diet
• The emotional challenges of living with PCOS
• Practical advice for women to take control of their health

Don’t miss out on this comprehensive guide to understanding and managing PCOS!

Episodes discussed:
Master Your Energy by Understanding Your Hormone Cycles with Hally Brooke (July 31, 2024)
Mindful Breathing for Christian Teens (May 8 & 15, 2024)

Get your 7 day free trial of The Stronger Collective here

Do you have a small group or book club that is interested in a Christ-centered, diet-culture-free way of thinking about our health? Grab the free discussion guide to Your CORE Strength for a six-week reading plan and questions for each week. Need a copy of Your CORE Strength? Order yours on Amazon or Bookshop.

Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.

Have a question? Click here to leave an anonymous question or provide a topic idea.

Connect with Amy:
Instagram: @GracedHealth

Got a question? Text it by clicking here.

With all the talk about back to school, you may be hearing the word "healthy" more. Maybe it's about food, or maybe it's about our bodies.

Have you ever considered what it means to be healthy? And how do we actually know if we are healthy?

In today's episode I share a special story of a testimonial for the book Your CORE Strength. You'll also get to hear Chapter 7 from that book, How do I know if I'm healthy?

Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.

Have a question? Click here to leave an anonymous question or provide a topic idea.

Connect with Amy:
Instagram: @GracedHealth

Got a question? Text it by clicking here.

Love smoothies and shakes but not sure how to make a well-balanced one? Tune in for my five-step process.

As promised, here are three recipes for you to try:

Remember: respond to your unique needs. Adjust as necessary.

Chunky Monkey
1 handful fresh spinach
2 Tbs peanut butter
1/2 - 1 Banana
1 Tbs chocolate syrup
1 Tbs flax seed
1/2 c - 1 c milk of your choice
3-4 ice cubes

Pink Power
1/2 cooked beet
1/2 cup plain keifer or greek yogurt
1/2 cup frozen blueberries
1/2 banana
1 Tbsp chia seeds
1/2 c - 1 c milk your choice (depending on how thick you like it)

Blueberry Peach
1 large handful fresh spinach
1/2 cup frozen peaches
1/2 cup plain keifer or greek yogurt
1 Tbsp chia or flax seeds
1/2 cup blueberries
1/2 cup orange juice
1/2 cup milk of your choice

Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.

Have a question? Click here to leave an anonymous question or provide a topic idea.

Connect with Amy:
Instagram: @GracedHealth

Got a question? Text it by clicking here.

How do you feel about the start of school? Excited? Dreading? Mixed Emotions?

Regardless of how you feel, I hope you are preparing to fuel yourself well so you can feel and function well throughout your day.

I know time is precious, and if you have to choose between waking up early for a big breakfast or sleeping a few extra minutes, you'll probably choose sleep (which is exactly what I would have done).

In today's episode, I'm offering a ton of quick and easy breakfasts ideas you can make ahead, grab and go, or spend just five minutes and get some good energy.

Get your copy of my book for Christian teen girls, Your CORE Strength on Amazon, Bookshop or virtually any online store.

Have a question? Click here to leave an anonymous question or provide a topic idea.

Connect with Amy:
Instagram: @GracedHealth