Nourish, Eat, Repeat

If you have ever thought, “I had a hard day, I deserve ice cream”, this episode is for you! In this week’s podcast we discuss why our brain is wired for reward and how the habit develops, how diet culture strengthens the pattern, and how to shift toward a mindset that supports health without feeling deprived. This week’s recipe is Buffalo Chicken Pasta Salad. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss the origin of food noise, why food noise is louder in certain individuals, and most important - how to decrease the volume. This week’s recipe is Sweet Potato and Black Bean Stuffed Peppers. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss the difference between body composition screening and how it compares to the bathroom scale. If you have ever stepped on the bathroom scale and thought “I’ve been eating well and exercising…why hasn’t the number changed, this episode is for you! This week’s recipe is High Protein Custard. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, we’ll discuss how to create a single family meal when everyone in the family has different health goals. Say good-bye forever to being a short order cook! This week’s recipe is Peanut Butter Chia Yogurt with Chocolate Top. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we explore the life of a busy mom - up at 6am, work meetings, school drop-off’s, emails, errands, sports practices, dance lessons, homework, and somehow figuring out what everyone is eating for dinner. In this week’s podcast we’ll talk about why coffee is not breakfast, sample meal plans that keep you energized all day long, and weekend sports and activity strategies. This week’s recipe is Chicken and Coleslaw Salad. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, I’ll introduce you to the newest member of the BodyMetrix dietitian team, Monica Mancuso. Monica joins us from Michigan and we are so excited for you to meet her. In this episode, you’ll learn more about Monica as a person, her philosophy as a dietitian, and some of her go-to meal ideas. This week’s recipe is No-Bake Pumpkin Oat Cookies. Schedule a visit today at www.bodymetrixhealth.com.

As I was watching my daughters’ soccer game I realized there are two ways to play the game: “play to win” (or an offensive mindset) or “play to not lose” (a defensive mindset). And it got me thinking about how people approach nutrition, exercise, and health goals. In this week’s episode we discuss the advantages and disadvantages of both the offensive and defensive mindset and how to get the most out of your health journey. This week’s recipe is Ranch Cucumbers.  Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss the very real and quiet cost that diet culture plays on women’s physical, mental, hormonal, social, and emotional health. Using evidence-based research, we’ll discuss why chronic restriction backfires, how weight stigma harms health, and what a healthier, sustainable approach can look like. This week’s recipe is Greek Yogurt French Toast. Schedule a visit today at www.bodymetrixhealth.com.

Have you ever had the thought, “I am so smart and successful in other areas of my life. Why do I struggle with nutrition and weight loss?” If so, this is your episode! We’ll discuss the science of shame and eating behavior, why shame leads to overeating, restriction, and inconsistency, and the practical step-by-step framework to break the loop. This week’s recipe is Caesar Bean Salad. Schedule a visit today at www.bodymetrixhealth.com.

This week is all about grocery shopping! We discuss practical strategies to grocery shop for families with different dietary goals, what areas of the store that deserve your time (and which ones don’t), how to read labels without getting overwhelmed, why low-calorie foods are not always the best options, and my personalized opinion of specialty markets. This week’s recipe is Blueberry, Coconut, and Mint Mocktails. Schedule a visit today at www.bodymetrixhealth.com.

Have you ever had the thought “maybe I’m not eating enough and that’s why I’m having trouble losing weight”? If so, this episode is for you. We dig into who this message is for and when this message causes more harm. This week’s recipe is Ham, Cheese, and Apple Quesadilla.

“Balance your hormones naturally”, “Heal your metabolism”, “Reset your hormones with food”. In this week’s episode we discuss what hormone balancing means, answer the question, “Is this even a thing?”, and talk about what works in both perimenopause and menopause. If you are confused and looking for answers, this episode is for you. This week’s recipe is Raspberry Chia Yogurt with Chocolate Top.

In this week’s episode we break down the five main reasons people procrastinate and how to move forward with the four steps needed to achieve a goal. Can you identify your procrastination preference and move through self-sabotage to finally achieve your goals? This week’s recipe is Mint, Blueberry, and Avocado Salad Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss the hot topic, sarcopenia. You’ll learn what exactly this condition is and if you are at risk, how it is diagnosed, the two non-negotiables for prevention and treatment, and how GLP-1’s are impacting this disease. This week’s recipe is Radish, Pea, and Mixed Green Salad with Avocado.  Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we’ll discuss simple ways to eat more produce during the summer months, key nutrients to focus on, healthy travel tips for car trips and flying, and how to approach eating on vacation without feeling restricted. This week’s recipe is Grilled Honey Balsamic Pork Tenderloin. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, we break down the cultural messaging of “eat as little as possible”, “control your hunger”, “shrink your body” and the constant struggle to lose weight. In a society where it feels like GLP-1s are more of the norm than the exception, I’m afraid we have lost our way by equating thinness with health. I’ll break down how restriction can cause binge eating behavior, increase food noise and preoccupation with food, and why feeding your body is actually your responsibility for health. This week’s recipe is Sweet Potatoes with Honey and Feta. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss how nutrition affects medications, how medications affect nutrient status, timing strategies, what labs to ask for, and red flags you shouldn’t ignore. This week’s recipe is Sweet Chili Cucumber and Edamame Salad. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss how social media can cause more harm than good when it comes to nutrition education, trends to be cautious of, and why nuance is important when making recommendations. This week’s recipe is Taco Lime Pepitas. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, we’ll discuss the statement “food as medicine” within the scope of Medical Nutrition Therapy. Now more than ever, we see claims that specific foods can heal disease and prevent diseases. But sometimes these claims can cause confusion and harm to the individual. If you’ve ever wondered if food can take the place of medicine, this episode is for you! This week’s recipe is Cinnamon Roll Protein Bars. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, we’re talking all about inflammation, because let’s be honest, the word gets thrown around constantly. But what is it exactly and what foods should we be eating to help reduce it (and what foods contribute towards it)? I’ll be answering all these questions and more so be sure to grab a notebook and pen for this episode. This week’s recipe is Apple and Orange Earl Grey Tea. Schedule a visit today at www.bodymetrixhealth.com.

That’s right….I’m going there. This episode may be controversial but I see too many people struggling to keep my mouth shut any longer. In this week’s episode, I discuss the popular dieting method and why I think it can hurt more than it helps - especially when used long term. This week’s recipe is Zucchini Stuffed Portobello Mushroom Caps. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, we discuss spring produce, how eating seasonally benefits your health, and how growing even a tiny amount of your own food can be surprisingly doable (I’ll share how to get started). If you have ever thought about gardening but don’t have a yard, I’ll teach you tips for that as well. This week’s recipe is Strawberry Shortcake Baked Oats. Schedule a visit today at www.bodymetrixhealth.com.

If you have ever struggled to start a new habit or stop a bad habit, this episode is for you! In this week’s podcast, we discuss the four phases of habit formation, 4 ways to make habits easier to start and stop, and bonus tips for my perfectionists out there that want the whole plan laid out day one. This week’s recipe is Cold Spicy Shrimp and Chickpea Salad with 33 grams of protein and 5 grams of fiber! Schedule a visit today at www.bodymetrixhealth.com.

This past January I started the practice of affirmations, and when I say they have been life changing, I am not exaggerating. In this week’s episode, I discuss how they have changed my day, how to create your own affirmations, and why this may be the piece you have been missing when it comes to successful weight loss. I’ll also share my personal affirmations I say to myself every morning in the mirror. This week’s recipe is Lemon Chia Yogurt Muffins (Jim and the kids loved them!) Schedule a visit today at www.bodymetrixhealth.com.

If you’re looking to improve your relationship with food and health, this is the episode for you. In this week’s podcast, we discuss the difference between the two ideas, why it matters for your eating habits (specifically if you struggle with overeating), and four practical shifts you can start today. This week’s recipe is Tuna and Cottage Cheese Salad Snack Box. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss a word that sounds harmless and even responsible. In fact it’s often mistaken for motivation. Have you guessed it yet? The word is SHOULD, and this week, I’ll explain why it is the most dangerous word for your progress and how to replace it. This week’s recipe is Hidden Veggie Chicken Meatballs. Schedule a visit today at www.bodymetrixhealth.com.

For most of our lives we have been told that victory in weight loss looks like more willpower, more discipline, and more self-control. But that definition is exhausting and most definitely not sustainable. In this week’s episode, I’ll teach you how to redefine victory and the step-by-step approach of what that can look like in your everyday life (even with a job and kids!) This week’s recipe is Black Bean and Potato Breakfast Burritos.  Schedule a visit today at www.bodymetrixhealth.com.

Over 20 million people suffer from hypothyroidism and a few hundred thousand struggle with hyperthyroidism. In today’s episode we discuss what exactly the thyroid does, the parts of the body influenced by the thyroid, early warning signs of thyroid problems, and how to keep your thyroid healthy. This week’s recipe is Carrot Cake Chia Pudding. Schedule a visit today at www.bodymetrixhealth.com.

Did you know you have SEVEN major hormones responsible for hunger and fullness in your body? In this week’s episode we’re going to meet them all, and learn how food choices, eating speed, and stress affect them. If you’re looking to balance your hormones, then starting with a balanced plate should be the first step (and I’ll teach you how). This week’s recipe is Chickpea, Cranberry, and Feta Quinoa Salad. Schedule a visit today at www.bodymetrixhealth.com.

Valentine’s Day is just around the corner which means flowers, romance, and CHOCOLATE. If you have ever struggled to eat one piece of chocolate and be satisfied, this episode is for you. I’ll break down my step-by-step approach to transitioning from a person who couldn’t stop at one (and most likely finished the bag in one sitting) to one who can eat one piece and move on and I’m sharing it all in this episode. This week’s recipe is Dark Chocolate Hazelnut Clusters. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss what to do when you mess up (because let’s face it, EVERYONE messes up!) Not only will I provide the script for practical reframes you can say to yourself in the moment, but we’ll talk about the physiological and psychological ramifications of not changing your mindset. This week’s recipe is Air-fryer Raspberry Crisp. Schedule a visit today at www.bodymetrixhealth.com.

If you struggle with finding time to eat right and exercise all while juggling your family, career, home, aging parents amongst a gazillion other responsibilities, you’re not alone. But if you ultimately want to see progress with your health goals, you’ll need a tool in your toolkit that fosters consistency, compassion, and flexibility - not perfection. In this week’s podcast I introduce the concept of all or something and it’s truly life changing. This week’s recipe is Creamy Chicken and Veggie Soup. Schedule a visit today at www.bodymetrixhealth.com.

2 weeks ago, the United States Government released the 2025 Dietary Guidelines and I’m giving all of my opinions (the good, the bad, and the indifferent). We’ll talk about the history of dietary guidelines, what the new guidelines emphasize, the changes from previous guidelines and the new graphic (spoiler: it’s not my favorite). This week’s recipe is Peanut Butter Banana Granola Bites. Schedule a visit today at www.bodymetrixhealth.com.

We often think of addiction in terms of alcohol, drugs, or gambling. But could you be addicted to comfort and how is it impacting your health goals? In this week’s episode, we get real uncomfortable when our behaviors are called out (with love and compassion of course). If you’re serious about your goals this year, make sure you listen to this episode. This week’s recipe is Yogurt and Berry Sweet Potato Toast.

If you have failed on a New Year’s resolution in the past, you’re in good company. 80% of resolutions fade by February!!! This year let’s focus on New Year’s habits. In today’s episode, I’m going to give you six habits that are both achievable and have the most long-term results on your health. This week’s recipe is a Ginger Beef and Mushroom Soup.

How many times have you had the thought, “what’s wrong with me?” or “why did I do that?” In this week’s episode we unpack what’s really going on - psychologically, emotionally, and practically - and then talk about what actually works to close the gap between what you want to do and what you end up doing. This week’s recipe is Baked Feta and Spinach Mini Quesadillas. Schedule a visit today at www.bodymetrixhealth.com.

Dining out brings on a lot of challenges: more salt, more sugar, more fat, and more calories. The good news is you don’t have to stop eating out to lose weight. In this episode, we’ll discuss smarter options when you order, practical strategies before, during, and after the meal, and common mindset mistakes about eating out (and how to think instead). This week’s recipe is Maple Cashew Chocolate Fudge. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode I go over 10 holiday myths when it comes to our diets and bring truth to the conversation. Next, we discuss 13 realistic holiday tips, backed by science that are actually doable! This week’s recipe is Homemade Greek Yogurt Everything Bagels. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, we break down the three ways to achieve a calorie deficit as well as identify why the concept is easy to understand yet hard to achieve (and how to overcome it). This week’s recipe is Buffalo Chicken Wraps. Schedule a visit today at www.bodymetrixhealth.com.

Most people I work with in my practice have been dieting for DECADES, and they’re tired of it. But the fear of gaining weight keeps them in a cycle of restriction. In this week’s episode we talk about moving from restriction to self-trust and asking yourself better questions to get better answers of how to move forward. This week’s recipe is Cheesy Baked Pumpkin Gnocchi. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, I talk about something I feel really passionate about: hyperpalatable foods and how they impact what you eat, how you feel, and how you think. If you think all food is created equal, this episode is for you. This week’s recipe is Apple Cider Roasted Carrots and Beets. Schedule a visit today at www.bodymetrixhealth.com.

We throw around the word moderation in the world of nutrition like it’s a universally defined word but what does it actually mean? Can you eat a certain food once a day? Once a week? Once a month? In this week’s episode, we break down the definition, why it looks different from person to person, and how to integrate it into your daily routine. This week’s recipe is Chocolate Chip and Raisin Popcorn. Schedule a visit today at www.bodymetrixhealth.com.

If you have ever uttered these words, you are not alone! There is so much information about nutrition and fitness, it’s hard to know what to do first. In this week’s episode, I give you two action steps that in total will take less than five minutes of your day. In the beginning, you want easy to achieve action steps. This episode will not disappoint but the results will be life-changing. This week’s recipe is Mango and Jalapeno Salsa. Schedule a visit today at www.bodymetrixhealth.com.

Obviously stress affects our mental health, but did you know how it affects your physical health and weight loss goals? In today’s episode we discuss 4 ways stress impacts weight loss and 3 practical ways to help manage it. This week’s recipe is Yogurt and Peanut Butter Mousse Cup. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss the 5 ways alcohol affects your body’s ability to build muscle and lose fat. If you are making changes to your diet and exercise plan and aren’t seeing the results you’re looking for, this episode is for you. This week’s recipe is Pink Watermelon Lemonade Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we discuss the common symptom of bloating and the reasons you may be struggling with it (spoiler: it could be how many times you chew your bites before swallowing). In this episode, I’ll give you practical changes to banish bloating and feel your best. This week’s recipe is Air-fryer Crispy Kale and Salmon. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode we dispel the popular myth that once you hit menopause, it’s all over for you. Using science, we discuss why it’s still possible to see results and the 5 things to focus on to get you there. This week’s recipe is a Steak and Black Bean Burrito. Schedule a visit today at www.bodymetrixhealth.com.

What if I told you that where you eat and how you eat matters just as much as what and how much you eat? In this week’s episode, we discuss practical ways to change your food environment to make eating healthier easier, brain hacks for eating less, and cleaning up your digital environment. This week’s recipe is Cucumber Salad with Creamy Dill Dressing. Schedule a visit today at www.bodymetrixhealth.com.

If you have been operating from anxiety, anger, resentment or fear, this episode is for you! In this week’s podcast we discuss a practical action point that can increase motivation and self-esteem (and it costs nothing!!). This week’s recipe is Air-fryer Chicken Meatballs. Schedule a visit today at www.bodymetrixhealth.com.

In this week’s episode, we get real practical. Not only will we discuss what to order at popular establishments, but I’ll give you 3 important things to think about when you’re on the road and need something quick and easy. This week’s recipe is Ravioli Casserole. Schedule a visit today at www.bodymetrixhealth.com.