Nourish Noshes

Wendy and Debbie are excited to share new 6-week reset groups announcement for September, offering in-person sessions in Red Bank and virtual Zoom options. Their program aims to help participants feel more comfortable in their bodies, create nourishing habits, and find personal wellness formulas. They emphasize that their approach is customized, not one-size-fits-all, and stress the importance of self-care, especially for women going through transitions like leaving the workforce or dealing with perimenopause or postmenopause. The program costs $300 and focuses on nutrition, sleep, movement, mindset, and connection, with unlimited support between sessions. They encourage people to book a free consultation to see if group coaching is right for them. TRANSCRIPT (edited for readability) Wendy  00:01 We are so excited when we create new groups, and we're on the cusp of starting a new group here in September.    Debbie  00:10 September is always the best time to start these things, because it's kind of like t

In this episode of Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of doing Just One Habit: small, consistent actions for significant life improvements. They emphasize that people often fail to achieve their goals due to unrealistic expectations and the "say-do gap." They share several real-life examples of their own habits and their clients. These habits, when practiced regularly, can lead to substantial long-term benefits. They stress accountability and the use of tools like apps to help maintain these new habits. 23 minutes   Transcription (edited for readability) Small, Consistent Steps for Lasting Change Wendy  00:00 So many of our clients come to us and say, I want increased energy, clear thinking, to get back to my ideal body weight. These are some of the things people come to see us for. And one of the questions we always ask people is, how long did it take you to get where you are? Say you're 60 years old and you're 10 pounds different than you were when you were 50, or you

When it comes to your health and wellness, when do you harness grit vs grace? In this episode of Navigating Nourishment, Debbie and Wendy discuss the balance between grit and grace in overcoming adversity, emphasizing the importance of recognizing one's stories, practicing self-compassion, and maintaining resilience while also being gritty when necessary. They explore the need for balance between discipline and grace in various aspects of life, including fitness, and share practical strategies for self-care and personal growth. Transcript edited for readability   Debbie  00:00 There's so many times, and I'm sure this has probably happened to some of you, where you're going about your business and doing your activities, doing your thing, and something happens, you get hurt, or you get sick, or plans are canceled, and everything just stops, and you're mad, upset or depressed because you can't do what you were going to do, and you just get down on yourself. And so before you know it, a few weeks have gone by,

It might not be a sexy topic, but the value of fiber is preventive medicine! In this Navigating Nourishment podcast, Wendy and Debbie discuss the importance of fiber in our diet, highlighting its various health benefits, including preventing constipation, lowering cholesterol, promoting gut health, and providing prebiotics. They emphasize the importance of increasing fiber intake through whole foods, a gradual approach, and tracking fiber intake to maintain optimal health resilience. Link to the Grams of Fiber in Foods https://nourishcoaches.com/wp-content/uploads/2024/07/Fiber-is-Preventive-Medicine.mp3 Transcript Wendy  00:00 Welcome to Navigating Nourishment. We are national board certified health and wellness coaches. And we know everybody wants to look feel and perform their best - your hosts included. And so on today's Navigating Nourishment podcast, we're going to be talking about fiber, the preventive medicine. We all know that fiber is good for us - but because we don't lump it in with carbs, pro

There are unexpected health issues post-menopause. In this latest episode of Navigating Nourishment, we speak candidly about our personal experiences with menopause. We acknowledge the lack of education our doctors are given in medical school and the lack of research on women’s health that has lead to the chaos women feel during this prominent time of life. As you know, hormone levels rapidly fluctuate, but you might not know that makes bloodwork almost useless. We emphasize the unique challenges of each individual’s experience and stress the importance of communication and understanding among women going through menopause. As always, we advocate for dialing in to our Five Foundations of Health. TRANSCRIPT (edited for readability) Debbie  00:15 It's about our take on what we know about the health and wellness industry and what, how to sort through it all. Because it's not only is it confusing, but it's misleading. And we want to help people out trying to understand what's going on with their health.   Wen

In this Navigating Nourishment Podcast, Debbie and Wendy discuss the essential elements for a nourishing summer. They emphasize the importance of connecting with nature, practicing mindfulness, and prioritizing self-care through activities like napping, movement, and socializing. Debbie highlights the natural cravings for sweets during the summer and suggests replacing them with fresh fruits from local farmers markets. Wendy stresses the significance of sleep in the longer days and shorter nights and provides a practical tip for improving sleep quality. Transcript Debbie  0:06   We are health and wellness coaches and we wanted to kick off this podcast, saying that coaches are a little bit different than, say, your doctor, or nutritionist who tells you what to do - we offer prescriptive.    Wendy: 0:23  We work hand in hand with you, and really sit down and look at your entire life and see where you could make mini tweaks to get to feeling better. Because we want to live a really long life. And we want t

https://nourishcoaches.com/wp-content/uploads/2024/06/Whats-100-Calories.mp3 This podcast was inspired by clients asking us: "Are 100 calorie snack foods ok to eat?" It got us thinking - What makes up 100 calories of snack food?  Here is our answer. In this Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of prioritizing nutrient-dense snacks for sustainable health. Debbie highlights the manipulation of taste buds by the processed food industry, leading to false cravings. Wendy emphasized the importance of choosing snacks that provide a good balance of nutrients. They compared and contrasted various snack options, including blueberries, radishes, and cheese, and encouraged listeners to prioritize whole, nutrient-dense foods for optimal well-being. Transcript Debbie  0:01   I was out and about the other day, and I overheard a conversation - a couple of women talking about calories. They were talking about choosing between a couple of different foods because one had more calories, an

Debbie and Wendy share their strategies for tackling clutter in a mindful and intentional way. Debbie emphasizes starting small, dedicating five minutes a day to organizing, and promising oneself a win. Wendy highlights the importance of having an accountability partner and taking small steps towards a goal. Both agreed that letting go of unnecessary items can lead to a more organized and peaceful living space, and that clutter can contribute to anxiety. Transcript Debbie  00:39 It is spring as of this recording.   Wendy  00:43 And we have lots of clients talking about cleaning up.   Debbie  00:48 Yeah, cleaning up clutter, getting rid of stuff.   Wendy  00:54 Too much stuff truly causes anxiety. There's a direct connection with piles of stuff. And it might be wonderful stuff. It might be valuable stuff. It might be wonderful memories.  But stuff accumulated in corners and drawers and in closets can cause anxiety, it can really stress us out. When we're stressed, our hormones get all wonky, our meta

It struck us as funny that day that one of our colleagues came in with an experience she had at a restaurant meal with friends recently. When she was talking about wellness with her friends and mentioning meditation practices, the woman declared that “meditation is dead,” meaning passe or not in style anymore. And though we laughed about the ridiculousness of it, it stuck with us.  Meditation dead? Is this how some people view meditation or any other nourishing wellness practice–as something that comes in as a trend and then goes away? Of course, there are trends that come and go, usually because they are of the ilk of quick fixes. Meditation, however, is here to stay.  The practice of it is older than history itself. Research indicates that it has served as a spiritual endeavor for humans since the dawn of our existence. In 2007, psychologist Matt J. Rossano suggested that rituals and meditation practices around campfires between 200,000 and 150,000 years ago played a crucial role in the evolution of human

In this week's episode, we embark on a journey of timeless wisdom with the incredible Patrick Edward Ryan, a nonagenarian whose dedication to health and fitness offers a breath of fresh air in an age-obsessed society. At 90, Patrick's gym routine is not just a hobby; it's a testament to the boundless potential of embracing a healthier lifestyle at any stage in life. His stories, spanning from the soccer fields of his military days to the group exercise classes he enjoys now, prove that age truly is just a number. Patrick also emphasizes the importance of community and social connections, particularly evident in his involvement with the local YMCA. He works out maybe six days a week, where he’s almost always the only man and often the oldest man, and he forms a close-knit group known as the "spaghetti group." Additionally, we reflect on our experiences with aging, retirement, and finding fulfillment. We also explore topics such as sleep patterns, relationships with technology, the value of kindness and forgi

In this episode of "Navigating Nourishment," the hosts and guest Stephanie Bricken discuss her journey in creating a unique beverage called Seraphim. Stephanie shares that she was inspired to create this non-alcoholic wellness tonic after experiencing negative effects from drinking wine. With a background in holistic health and a passion for creativity, she set out to develop a drink that would offer the same relaxing experience as wine without adverse effects.   Seraphim is made from organic sour cherries, wild blueberries, and other botanicals like Rishi Mushroom, cinnamon, hibiscus, and cacao. These ingredients provide various health benefits, such as promoting sleep, boosting immunity, and improving gut health. Stephanie emphasizes the importance of using natural, organic ingredients and preserving the drink without any added sugars or preservatives. Stephanie's vision for Seraphim goes beyond just a drink – she aims to provide consumers with a holistic, mind-body-spirit experience that promotes overall

In this episode, we dive into the all-too-common tale of the dieting carousel, where quick fixes and one-size-fits-all solutions dominate the weight loss narrative. This is where our expertise as nationally board-certified health and wellness coaches comes into play. We're not just about shedding pounds; we're about fostering a deep, personal transformation that honors the unique needs of each individual, helping them move towards genuine, long-lasting wellness and self-acceptance.   Watch on YouTube

Embark on a captivating journey through the enchanting realm of storytelling with Jennifer Chauhan of Project Write Now. In this episode, we dive into the world of writing and its transformative impact on personal growth and self-discovery. We went into the discussion on how yoga and writing intertwine to guide individuals through the labyrinth of emotions. We also celebrated the growth of Project Right Now as a sanctuary that reaches beyond writing, fostering a supportive community and how it has continued to thrive even amid a pandemic, touching lives and weaving stories together. Join us in this ode to the written word's ability to mature and surprise us, mirroring the seasons of life. Jennifer Chauhan is a writer, educator, and co-founder/executive director of Project Write Now, a 501(c)(3) nonprofit transforming individuals, organizations, and communities through writing. For more than 30 years, she has worked as a professional writer and educator—as an educational journalist, as a writing instructor fo

Join us as we proudly present our cookbook that promises to revolutionize your home cooking adventure. As we reminisce about the cherished "Nourish, a community-supported cookbook," we'll also unravel the meticulous craft of recipe development that's seasoned with the expertise of a professional chef and recipe creator. This episode is a trove of savory stories and wisdom, from the chemistry of combining flavors to the precise selection of ingredients that turns a simple meal into an orchestra of tastes. We'll share how humble nutmeg can be the underdog of your spice rack and how the leftover broth from canned beans can become the unsung protagonist of your next culinary masterpiece. We invite our fellow food enthusiasts to not only listen but also join the conversation, bringing your own epicurean epiphanies to our Navigating Nourishment community. Together, let's taste the joy in every dish, reduce waste, and elevate our everyday eating experiences. Watch on YouTube

In this episode, we are joined by Dr. Jeri Quirk as we transcend societal constraints and uncover the essence of personal growth through self-motivated decisions. She guides us away from a life of direction by others, and towards one that honors our inner wisdom. We talked about the pitfalls of a hierarchical society and how a simple shift in perspective leads to profound changes in our coaching practices, fostering a healthier, more genuine existence for ourselves and our clients. This episode uncovers the cathartic path to healing people-pleasing tendencies and the necessity of emotional expression for a balanced life. We share how embracing our inner child's voice can lead to genuine transformation, guiding you through practical exercises to foster introspection and mend the past's wounds.  Dr. Jeri Quirk founded the Jersey Shore Free School in Little Silver, NJ in 2009. Jeri is a practicing psychotherapist, and also an expert in Educational Leadership and  a vocal critic of traditional, coercive education

Embrace the power of transformation as we guide you through a seven-day journey toward sustainable health habits. Forget about fleeting resolutions and embrace small, impactful lifestyle changes that stick. This episode unwraps our five foundations of health—nutrition, sleep, movement, mindset, and connection—complete with daily challenges designed to seamlessly integrate into your life. We're not just your coaches; we're your cheerleaders, offering encouragement and personalized guidance through each step, ensuring that this new year truly marks the beginning of a healthier, happier you.   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Ever wondered why New Year’s resolutions, packed with high expectations, often crumble mere weeks into the year? As National Board Certified Health and Wellness Coaches, we rolled up our sleeves and dug deep into the root of this common struggle. Join us as we journey through the labyrinth of self-imposed pressures, guilt traps, and self-sabotage that come with setting lofty resolutions. We unravel the life-altering power of setting achievable goals and establishing a pattern for success, proving that resolutions aren’t confined to the turn of the year. Join us as we discover the strategies to keep you on track and motivated year-round, not just when the calendar flips to January 1st.   Watch on YouTube   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Are you feeling overwhelmed by the chaos? Are you longing for a dose of focus and consistency in your life? We've got you covered. In this episode, we talk about strategies to help you cut through the clamor and find your focus, providing insights on the importance of being present, staying aware, and identifying what's truly crucial in the midst of the whirlwind. And let's not forget the little miracles like Magic Mind, a daily shot that has become our secret weapon in maintaining focus. We'll share how this powerful concoction, supplemented with the adaptogenic herb ashwagandha, has boosted our memory and sustained our energy levels like never before. Watch on YouTube   ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***

Craving some culinary inspiration? Join us as we dive into an in-depth conversation with Chef Casey Pesce, the culinary mastermind behind two of Monmouth County's most beloved restaurants. With his Italian background and passion for quality cuisine, Casey will make you rethink your approach to food and hospitality. Casey opens up about his journey in the culinary world, the profound influence of his family's gatherings, and how his Italian roots have shaped his cooking style. We get a taste of his commitment to the farm-to-table concept and how seasonality is crucial to his menu. Featuring Casey's "back to basics" approach to cooking, this episode is packed with insights about his dedication to quality ingredients and his ability to create simple yet soulful meals. He talks about his exciting plans for a garden dinner and Thanksgiving catering. So, gather your foodie friends, tune in, and let Casey's infectious love for nourishing, flavorful food inspire you.   Reach out!  http://www.djeetcatering.com/our-

Get ready to revamp your health and fitness routine as we sit down with Dr. Dana Fallon. He is a N.A.S.M. Certified Personal Trainer and N.A.S.M. Wellness Coach. He also has an impressive repertoire in dentistry, sports medicine, nutrition, and coaching; Fallon shares invaluable insights into the role of muscle and movement in our overall health and well-being. We unravel the repercussions of our modern sedentary lifestyle and highlight the potential of integrating activities like rucking into our fitness regimen. We wrap up with a discussion on the myriad benefits of exercise for brain health and the importance of prioritizing muscle care. Let the foresight of Coach Dana Fallon motivate you to take charge of your health and fitness goals today! Watch on YouTube:     ***We are collecting names for people interested in a fall group coaching. If you are interested – and you can be from anywhere in the world – we encourage you to let us know here: https://nourishcoaches.com/group-coaching-inquiry/ ***