Nourish Noshes

Ready to add a dash of playfulness and a sprinkle of self-compassion into your day? In this episode of Navigating Nourishment, we welcome the wonderful Grace Conte, who wrote the delightfully creative Creature Comforts at Your Fingertips. In her book, Grace fills every page with animal-inspired hand mudras, drawing on ancient wisdom like Jin Shin Jitsu. With every page, children (and the child in you!) are invited to roar like a lion, flutter like a butterfly, and discover how simple hand gestures can help calm big feelings, build confidence, and spark resilience. The playful, colorful illustrations make these practices feel like a joyful adventure through the animal kingdom—one where everyone is welcome. What we love most about this book is these gentle, mindful tools aren’t just for kids. Grace shows us that anyone can weave a little self-compassion and mindfulness into their daily routine, one playful “creature comfort” at a time. The magic is in the small, consistent steps of self-compassion. Find the

We are on a quest to find out how to eat more vegetables. Welcome to Navigating Nourishment Podcast. Be honest, do love vegetables or not? In the latest episode hosts Debbie and Wendy dive deep into the vibrant, colorful world of vegetables—just in time for the bounty of the season! This episode is a celebration of everything fresh, local, and nourishing. Debbie and Wendy share their own experiences at the market, the joy of discovering new produce, and the challenges many of us face when it comes to trying unfamiliar vegetables. They discuss why we sometimes resist adding more veggies to our plates, from old stories we tell ourselves to the convenience of prepared foods that hijack our taste buds. But it’s not just about the “why”—it’s about the “how.” The hosts offer practical tips for overcoming resistance, discussing your palate choices, and making vegetables a delicious and exciting part of your daily routine. Whether you’re a seasoned veggie lover or just starting to explore, you’ll find inspiration t

Do you wish you had a Menopause Adventure Guide!? In this episode of Navigating Nourishment, we're busting a few menopause myths wide open. We share a new approach that might be worth investigating. Three reasons you'll want to listen: 1. Discover why menopause is NOT just about hot flashes - there's so much more happening that no one talks about 2. Learn how to work WITH your changing body instead of fighting against it, saving you years of frustration 3. An invitation to gain practical, actionable insights from women who have already navigated this journey and come out stronger on the other side Whether you're just starting perimenopause or deep in the midst of hormonal changes, this episode will give you hope, humor, and helpful strategies to reclaim your health and energy. Get ready to see menopause in a completely new light. Links we promise in this episode: Debbie's Menopause Adventure Guide book interview with an expert what menopause is Want to join the menopause group? Want to meet One-to-One?

On today's Navigating Nourishment Podcast, we talk with licensed clinical social worker and founder of Mindful Therapy of Monmouth County in Matawan, NJ, Nicole Wegweiser about our relationship with our body and food - as it relates to anxiety, relationship struggles, life transitions and - for some of our listeners - trauma. Nicole Wegweiser, LCSW, discusses her trauma-informed therapy approach, emphasizing the impact of both major and minor traumas (big Ts and little Ts) on individuals' lives. She explains how early experiences shape self-perception and behavior, particularly around food and body image. Nicole highlights the importance of reconnecting with one's body and intuition, using techniques like hypnosis, EMDR, and ketamine-assisted psychotherapy. She shares her personal journey of trauma and recovery, which inspired her to become a therapist. Nicole stresses the need for self-compassion, acceptance, and the integration of body and mind in therapy. We really loved this conversation with Nicole and

What habits are tripping you up? What habits do you want to start? Let's start with One Habit Stronger. Welcome to Navigating Nourishment, where health coaches Wendy and Debbie break down their Five Foundations of Health into simple, achievable steps. In today's episode, we're diving deep into how small, consistent actions can transform your well-being. Whether you're feeling overwhelmed by health advice or looking for practical ways to improve your lifestyle, we'll show you that meaningful change doesn't have to be complicated. Join us as we share our personal commitments to nutrition, sleep, movement, mindset, and connection - proving that one small habit can be the start of something powerful. Wendy references CoolSonics app to reduce her hot-flashes. We highly recommend!!! If you want to learn about it more, we interviewed the founder: Energy Medicine via Audio Files with Geoff DePaula Part I

Welcome to Navigating Nourishment, where we explore holistic approaches to health and well-being. Today, we're thrilled to introduce Dr. Roberta Garceau, a practicing dentist, certified Yoga and Ayurveda instructor, and author of Bliss, Not Burnout: Hope for Healthcare Providers. Roberta brings a unique perspective on wellness that bridges Western medicine and traditional healing practices. Her journey from dental practice to holistic health is not just inspiring, but transformative. She embodies the idea that true health is about more than just treating symptoms—it's about understanding and nurturing ourselves from the inside out. Join us as we dive deep into elemental wellness, self-care, and the power of tuning into our inner wisdom with the remarkable Roberta Garceau. We really loved our time together. More about Roberta Dr. Roberta Garceau is a practicing dentist, certified yoga and Ayurveda instructor, professional speaker, Diplomate of the American Board of Dental Sleep Medicine, and Amazon best-sellin

In this heart-centered episode of Navigating Nourishment, hosts Wendy and Debbie open up about the passion projects that fuel their own self-nourishment—and how they hope to inspire others to do the same. Wendy shares her soulful new path as a meditation teacher on Insight Timer, where she’s already published 12 beautiful guided meditations and is committed to sharing one each week throughout the year. Her series, Grounded With Wendy, is designed to bring moments of peace and clarity to anyone seeking calm in the chaos. These meditations are free. Debbie introduces her empowering book, How to Be Healthy: 30 Tiny Tweaks That Transform Your Wellness in Minutes a Day—a 90-page guide filled with simple, doable steps for feeling better without the overwhelm. She also gives a sneak peek of her next project, The Menopause Adventure Guide, a practical, uplifting resource for navigating menopause with grace and confidence (no medical jargon—just real-life support). Throughout the episode, they reflect on how powerful

Meet "The Bike Lady" – Kerri Martin of Second Life Bikes In our latest Navigating Nourishment podcast episode, we sat down with Kerri Martin, the spirited founder of @secondlifebikes in Asbury Park, NJ – but around town, she’s fondly known as The Bike Lady. Kerri didn’t set out to run a bike shop. What started as a simple volunteer project—teaching kids how to fix up old bikes—sparked something much bigger. She discovered that bicycles were more than just a mode of transportation—they were a vehicle for confidence, mentorship, independence, and connection. Now, 15 years later, Second Life Bikes is so much more than a bike shop. It’s a hub of community, a safe space for young people to learn real skills, and a place where everyone—from kids earning their first ride to commuters fixing their wheels—feels welcome. Kerri’s story is a beautiful reminder of how following your heart and building community can change lives—including your own. Tune in to hear how she built this grassroots movement on two wheels, one b

Do you ever read an article or two and feel frozen and confused about the different advice on health? In this Navigating Nourishment podcast, Wendy and Debbie discuss the confusion and contradictions in health and wellness information, using two articles as examples. The first, from a USA Today syndicate, briefly mentioned the challenges of a vegan diet without providing adequate detail. The second, on menopause, misleadingly stated that hormone replacement therapy (HRT) is dangerous, ignoring its benefits for women within 10 years of menopause. They emphasize the importance of individualized health advice, exploring different options, and consulting multiple healthcare providers. Wendy and Debbie encourage listeners to stay curious, seek expert opinions, and take small, consistent steps in their health journey. Some of the key take-aways when you are feeling frozen and confused. We cannot emphasize enough the importance of individualized health advice and the role of healthcare providers in guiding women

Struggling to start or keep your habits? We share 3 ideas to feel great about keeping or starting habits. This is one of our most listened to episodes from 2022 when we called our podcast Nourish Noshes. In this episode, Debbie and Wendy break down three essential (but not always simple) steps to make lasting changes in your life. They discuss the power of uncovering your deep “why,” the impact of accountability from a supportive group or partner, and the magic of starting small to build sustainable habits. Through relatable stories and practical tips, they show how small, consistent actions can lead to big transformations over time. If you’ve ever felt stuck trying to make a change, this episode will give you the motivation and tools to finally shift your habits into gear. The three key ideas shared in this episode are: Know Your Why – Dig deep to uncover the real reason behind your desired habit change. Keep asking “why” until you reach the core motivation that will keep you committed. Find Acco

Rituals can help us create a more intentional life. Intentional and meaningful rituals can reduce stress, improve well-being, and foster a greater sense of purpose. In this Navigating Nourishment podcast, we share examples of how clients have transformed mundane tasks into intentional practices, and encourage listeners to reflect on their own habits and consider ways to make them more meaningful. The key takeaway is that small, intentional changes to daily routines can have a significant positive impact on one's overall mindset and quality of life. In this Navigating Nourishment podcast, we reference this Harvard University study by Dr. Ellen J. Langer. You can hear more about it in this NPR report. What rituals can you create for a more intentional life? You might also like this blog about Understanding Habits. 

In this Navigating Nourishment Podcast, Debbie and Wendy titled: Fix the Niggling Things and Be Happier, they discuss how little things in our lives can be fixed pretty easily and that when we do it can help us be happier in the moment. They also share a few ideas that they are working on themselves.  When we ignore things that have a low energy vibration and cause irritation, it can accumulate a negative impact and overwhelm us.  We aren't here to trivialize big things. We're talking about the lose button, the bill that needs to get paid, the stack of laundry that needs to be put away or the drawer that needs decluttering. The important message: Fix the small things so you can put more energy into the big things. If you want to read the transcription of this podcast, go here. Topics we highlight: Be happier in the Moment Retitle TO DO List with The Niggling List - how refreshing! An exercise to try We talk about a book by Mel Robbins called  The Five Second Rule. You can check out her book and get more i

Setting a list of 25 Intentions for 2025 vs a list of resolutions can be a breath of fresh air.  Especially if you have ever set a list of resolutions for the new year and found it to be full of unrealistic expectations. Too much pressure and too 'pie-in-sky ideas that fizzle fast. We've been there! This year, we share some of our top intentions and hope it inspires you to expand your list beyond the trite and obvious things that suck the life out of us and make us feel small. Welcome to Navigating Nourishment with Debbie Peterson and Wendy Bright-Fallon. Hello 2025! A little reminder before you dive in. Let's go beyond shame and guilt and beating ourselves up as we create our intentions. Let's reframe what caring for our body and soul looks like and feels like. It's not about deprivation and guilt - drop those thoughts. In our coaching, we start from a place of gratitude and love. Only then can we be sure to shape how we want our coming year, months and days to unfold in a realistic and attainable way. Our L

There are some surprising (and easy) ways to connect and reduce disease caused by loneliness. In this episode of Navigating Nourishment, Debbie and Wendy talk about the startling disease risks of loneliness and then share practical and simple steps to create meaningful connections. Disease Risk Statistics  American Heart Association reports that social isolation and loneliness are linked to: A 29% increased risk of heart attack and/or death from heart disease. A 32% increased risk of stroke. NYU Langone Health A meta-analysis of cohort studies concluded that loneliness increases the risk of Alzheimer's disease by 72% and overall dementia by 23%. Practical Ways To Connect and Reduce disease Foster a Daily Routine That Includes Interaction Walk in a park where people gather and say hello to passersby. Visit a local coffee shop or diner regularly to become part of the community. Visit your local library regularly to build familiarity. Go inside the bank or coffee shop instead of the drive thro

Wendy and Debbie share a Thanksgiving Gameplan to help you rethink how you come to the table this Thanksgiving. We cover fasting, detox, post indulging ideas, and finding joy at the table. Debbie  00:00 Here we are just about a week away from Thanksgiving, and we wanted to give a game plan for Thanksgiving, because people tend to have these ideas about what they're going to do in order to be able to indulge on Thanksgiving, and lots of people end up not feeling so great. You don't have to indulge.   Wendy  00:21 Just the idea that you're going to over indulge is a tradition or a pattern that might be a family pattern or influence just because of the community that you celebrate with. And I think the first idea is that you don't actually have to over indulge.    Debbie  00:44 Exactly. That occurred to me several years ago when I realized this is just another dinner. There just happens to be a lot more people gathered. And then I really enjoyed it, and I ate slowly, and I didn't over indulge, and it was

In this Navigating Nourishment Podcast, Wendy and Debbie discuss the poem "Not the End of the World" by Jeff Foster, emphasizing the importance of presence and mindfulness. They reflect on how paying attention to small, everyday moments, like finding a beautiful leaf, can reveal hidden beauty and ground us. They highlight the therapeutic benefits of nature, noting that being present in nature can alleviate anxiety and depression. They stress the value of intentional practice in staying grounded and suggest that fully observing and appreciating nature's details can provide deeper healing than mere outdoor activities. They conclude by encouraging listeners to cherish moments and be more mindful and present in their lives. Poem NOT THE END OF THE WORLD It's not the end of the world. Just the end of a dream. Let your heart break today. Feel your feelings. Your disappointment, anger, fear. Let all thoughts, pictures in the mind, voices in the head, have their say, and know they are only new dreams trying to take

On this episode of Navigating Nourishment, Wendy and Debbie dive into the pressure many people feel to look great for major life events, like a daughter's wedding. Rather than focusing solely on appearance, they emphasize the value of feeling strong, energized, and confident. Together, they challenge the pitfalls of diet culture, which often prioritizes looks over genuine health. Instead, they advocate for sustainable lifestyle changes—like nourishing the body with whole foods, staying active, and getting quality sleep. Sharing inspiring client stories, Wendy and Debbie showcase the lasting benefits of these habits, reminding listeners that true wellness is about feeling great from the inside out, not just achieving short-term results. TRANSCRIPT edited for readability Wendy  00:05 One of our clients recently came to us and said, Oh my gosh, my daughter's getting married, and I've got to look my best for this wedding. All the family is coming to town. What should I do?   Debbie  00:16 She had a year to p

In this Navigating Nourishment Podcast, Dr. Kristopher Sparacino, an acupuncturist and owner of Clear River Acupuncture, discusses his holistic approach to health and wellness, emphasizing the importance of proactive care. He explains the foundations of Chinese medicine, including Qigong, nutrition, and acupuncture, and details the benefits of acupuncture for pain, insomnia, fertility and more. Dr. Sparacino highlights the need for regular treatments and the integration of various modalities like cupping and moxibustion. He stresses the importance of self-cultivation and rest, and advocates for wellness routines that include acupuncture, especially during seasonal transitions. We underscore the value of investing in one's health and the potential cost savings of preventive care. We encourage you to reach out to Dr. Kris and book an appointment for your well-being. Bio Dr. Kristopher Sparacino, DACM, L.Ac., is the owner of Clear River Acupuncture, Lincroft, NJ and a Doctor of Chinese Medicine, licensed in the

Candy is a everywhere -the temptation of candy can even be found when get your car washed. The temptation of candy can highjack our wellness goals in a heartbeat - we get it. It's hard to make the choice EVERY SINGLE TIME YOU LEAVE YOUR HOME. Some of our clients have it super hard - they are teachers, administrators, nurses and health care workers and for some odd reason, candy is always available - for a quick fix.  In this episode of Navigating Nourishment, we talk about the three options we have during the Halloween season - which seems to be stretching into our sacred summer season. We are very interested in your feedback on this podcast - we talk about cute costumes, the pressure of being the cool house with the best candy, and hiding from it all.  We all have a choice. What will yours be this candy season? Post Recording: We continued the conversation about things we gave out for Halloween in the past that were flops; the latest elaborate costumes; how Halloween’s commercialization is kinda sick; and

Wendy and Debbie discuss five stress-inducing behaviors to let go of: making comparisons, multitasking (task switching), over-scheduling, procrastination, and perfectionism. They emphasize the importance of recognizing and addressing these habits to improve well-being. Comparisons can lead to dissatisfaction, while multitasking is inefficient and stressful. Over-scheduling often results in rushing and stress, and intentional pauses are beneficial. Procrastination can snowball into stress, so breaking tasks into smaller steps can help. Perfectionism is unrealistic and self-defeating, and embracing imperfection is key. They conclude by encouraging small, consistent steps for lasting change.   Transcription  Edited for readability   Wendy  00:05 We're going to talk today about a very hot topic. It's something that has invaded our lives, and it's called stress. In this episode, we talk about some of the things that we can control.   Debbie  00:19 We are talking about mindless stress. This is stress that yo