Self-Care Cafe

Send us a text message—ask us a question!The last episode in our Intuitive Eating series covers nutrition! You've learned how to break up with dieting and how to get to know your body—let's chat about how to make food choices for your health goals without turning to dieting. We'll cover what healthy eating means with the Intuitive Eating approach, how to worry less about food choices, and more. Plus, we have a podcast update and we reveal a few nutrition secrets!Content Warning: Mention of eating disordersThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!R-E-S-P-E-C-T! Does respecting your body sound like a stretch? It doesn't have to be. Body respect is a great way to work on your confidence, trust, and even your health. Let's chat about how to make up with your body through body respect. We cover barriers to body respect, how worrying about your body size affects your health, how to start working towards body respect, and more!Content Warning: pregnancy loss, eating disordersThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!We've moved on to the Making Up With Your Body phase of Intuitive Eating! This phase is all about using what you've learned from the Breaking Up With Dieting phase and Getting to Know Your Body phase and applying it to Making Up With Your Body. You'll be able to nourish your body, support your body, and learn to respect your body in this phase. Let's chat about movement—you might know it as physical activity or exercise. We'll cover how to adjust your mindset about movement, how to add movement to your day, why movement is more important than what you weigh, and more!Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!We're covering Intuitive Eating principle 'Cope With Your Emotions With Kindness'—which is everything emotional eating! Do you feel like you eat emotionally? Do you have a hard time stopping when you eat?  Let's chat about how to notice if you're using food as a coping tool for your emotions, a few ways to work towards using non-food coping tools, and more!If you're struggling contact 988 (https://988lifeline.org/) for help.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Fullness has gotten a bad rap just like hunger. Many of us may not know what comfortable fullness feels like in our body or may be fearful of being full.  Let's chat about what may be disrupting your fullness cues (hello clean plate club members!), different levels of fullness and tips for practicing how to respect and feel your fullness. We'll also touch on when you feel like you just can't stop eating!DM us your email on Facebook or Instagram (links below) for a copy of the hunger/fullness scale we cover in this episode. Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!We've come to Phase Two of the Intuitive Eating series—Getting to Know Your Body. We're done with the diet break-up and we're moving on to getting to know our bodies. In this episode we cover Principle 5 of Intuitive Eating: Discover the Satisfaction Factor. Let's chat about what satisfaction is, how it might be different from being full, how mindful eating fits in, and more!Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Welcome to the last part of our Breaking Up With Dieting Phase...Challenge the Food Police!Let's chat about who the food police are, how they influence your food choices, why they aren't helpful in the long-run, and some ideas for banishing them!Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Welcome back to our Intuitive Eating series! We're talking all about the Breaking Up With Dieting phase. This time we're covering the third principle of Intuitive Eating—Make Peace With Food.It might sound too good to be true but it is possible! Let's chat about:what making peace with food means, what it can look like,  how dieting keeps you from trusting yourself,how to feel more in control with food,and some ways to start making peace with food so you can be back in the driver's seat when it comes to making food choices.For the rest of the Intuitive Eating series, check out episode 27 and 28.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!CW: Mention of eating disorders and specific calorie numbersWe're back for part two of the Breaking Up With Dieting phase of Intuitive Eating. Let's chat all about hunger! We cover what it may feel like for you, different types of hunger, how to start honoring your hunger, and more.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Let's chat more about Intuitive Eating! Intuitive Eating has ten main principles and we've broken them up into 3 phases:Breaking Up With DietingGetting to Know Your BodyMaking Up With Your BodyIn Breaking Up With Dieting Part I we're talking about the first principle of IE—Rejecting the Diet Mentality. We'll discuss the difference between diet mindset thoughts and non-diet mindset thoughts, the many costs of dieting, and tools for breaking free from the diet mentality. Other episodes mentioned:Episode 3. Did You Know? Dieting Causes Weight GainEpisode 14. The Truth about before & after PhotosThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!It seems like common knowledge that we're supposed to get 10,000 steps per day to maintain good health—but where did this recommendation come from? You might be surprised!Let's chat about if 10,000 steps per day is actually beneficial to our health, how to include more movement in your day if you struggle, and how to adjust our mindset and expectations about exercise and movement.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Has setting resolutions worked for you before? No? It's not you...it's the resolution. Why not try something different this year?Let's chat about the differences between resolutions, goals, and intentions. This isn't just for the New Year, this is for anytime you're tempted to set a resolution or unreasonable goal. Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Do you find that you are an all-or-nothing person? Either you're doing it all, or you're doing nothing? Let's chat about how to find some middle ground between structure and flexibility to make you feel less overwhelmed, especially during the holiday season! You can even listen to Carrie coaching me and find out some of the things that work for us!-AshleyContent Warning: Mention of depression & anxietyThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Yes, we know. It's kind of cliche to discuss gratitude in November...But, did you know? There's solid science behind practicing gratitude and some real health benefits.Let's chat about what a gratitude practice is, how it can help you, how it can change your feelings about your body, and where to start!Content Warning: Mention of suicide. Reach out if you or someone you know is struggling. Call 988 or visit: https://988lifeline.org/Quiz we mentioned: Gratitude QuizThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Most of us have already decided whether we think sugar and food are addictive or not based on media headlines and personal experiences. This subject can certainly be hard to talk about! Let's break it down and chat about what we know about the science, our experiences, client experiences, and more. Content Warning: Addiction, substance addictionThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Halloween is here and we feel like this is the unofficial start of the "Holiday Season." Stress! Food! Let's be honest—that's how most of us feel about the holiday season. Let's chat about: Ideas for staying sane How to deal with ALL THAT FOODHow to handle Halloween candy and other sweet treats with your kidsAnd more!This is also a great conversation to keep in mind during the rest of the year too—you don't want to miss this one!Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!To eat breakfast or not to eat breakfast?  That is the question! There's so much conflicting information about whether to eat breakfast out there. Let's chat about:How Intermittent Fasting plays a role in your decisionListening to your hunger cuesHow eating or not eating breakfast can affect the rest of your day, for better or worseHow struggling with food cravings in the evening may be related to breakfastAnd more!Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Let's keep myth busting! In Part II we spill the tea on these common nutrition beliefs and more.You shouldn't eat after 7pm.You shouldn't eat processed foods.You can't trust your body.Let us know if there are any other nutrition beliefs you want to chat about.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!We get it...there is SO much nutrition information out there it's hard to tell what is actually true and what is misinformation. Let's chat about the tea on some common nutrition beliefs like:"This worked for me, so it will work for you!"Calories in must equal calories out.There are good and bad foods.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!The health messages we constantly get are all about "lose weight to be healthier." This is the system that has been in place for a long time but it seems like the more we try, the worse our health becomes. Let's chat about the difference between focusing on weight loss for your health and focusing on supporting your body with health habits.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Tracking certain things, like calories for example, reduces your food and body to numbers and cuts off—literally blocks—your mind's connection to your body. That's why we usually don't recommend tracking things!Shifting from a diet mentality to an Intuitive Eating approach to health and nutrition is hard, so there are a few things that may actually be helpful to explore and keep track of. Let's chat about trading tracking calories (or similar things) for learning more about your body.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!We ALL have these days. Days where we just don't feel good in our bodies—thanks diet culture! Let's chat about what might trigger us into a bad body day spiral, what might really be going on (hint: it's not that your body is wrong!),  and some ideas for what to do on these days without trying to "fix" your body.  Some days are just hard, do your best to get through it, we're here for you!Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Let's chat about how we *really* feel about before and after photos! When we see these before & after photos it usually makes us feel insecure and like we need to "fix" our own bodies.  Find out how to stop the cycle—why we like to call them before and "during" photos, why people might be posting them, how they make us feel, effects of commenting on bodies, and what you can do when you notice them.  CW: Mention of eating disorders.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Are you saying yes to everything that's asked of you? Are you burnt out? This might be a sign that you're people pleasing. You might be thinking, "But wait, I like to do things for other people, is that people pleasing?" Let's chat about the difference between people pleasing and serving others, why we might get into people pleasing mode, and how to get unstuck if you're in a people pleasing period. Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Ever wonder why the things you're doing for your health feel like they're not working?We know you want to be healthy and work hard on it—even if it's just sometimes! If you find yourself on a roller coaster with your health habits, this may be why. Let's chat about why these behaviors may be harming your health instead of helping it—even if "everyone is doing it."Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Our new tool—explained! Have you ever thought..."Just tell me what to eat!"We hear this all the time so we created the "Hunger Blueprint" + BONUS "Emotional Hunger Blueprint" to help you find outWhen to eat + what keeps you fullWhat you like to eatWhat satisfies youHow much you need at different meals If you need snacksWhat type of hunger you're feeling...physical or emotionalLet us help you bring some confidence into mealtimes—and get rid of the sides of guilt and shame. Get it here:Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Ever feel like just running away? We get it! When schedules and routines change (or we don’t have consistent schedules), it’s easy to feel overwhelmed and jump back into your comfort zone. These are the times when prioritizing self-care will help us deal—and it’s usually the hardest time to do it! Let’s chat about how to keep your head above water through self-care, even when life throws us curveballs. We also share our own self-care needs and how we adjust when schedules change.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Lots of diets are marketing themselves as "lifestyle changes" or that they will help you with the psychological aspects of health and nutrition. We're here to call them out as what they really are—diets! Just because it's not called a diet, doesn't mean that it isn't. The wellness industry has become sneaky and tricky. Let's chat about what we consider to be a diet and the red flags to watch out for.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Part II is here! Make sure you listen to Part I in Episode 7, this episode is a continuation of our long-winded *awesome* conversation :) Let's chat about why you should smash your scale! The fact is, scales don't measure much, except our gravitational pull. In this episode we chat about why knowing your weight isn't actually helpful and better ways to gauge your health.CW: Eating disorders, pregnancy lossThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Let's chat about why you should smash your scale! The fact is, scales don't measure much, except our gravitational pull. In this episode we chat about why knowing your weight isn't actually helpful, how to deal with the scale at your healthcare visits, why the BMI is actually BS, and more. Oh, and don't forget to check out our next episode for part II of this awesome conversation! CW: Mention of eating disorders, Ov*rw*ight/o*esityThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Let's chat about how Intuitive Eating and meal planning can co-exist! A common misconception about Intuitive Eating is that you can eat whatever you want, whenever you want. Meal planning allows you to add some structure to your meals and meal schedule to help you to nourish your body the way you want, without being too rigid.  Being stressed about what's for dinner every night is no fun. Join us to find out how meal planning can help you avoid these situations (most of the time) and let's you have the best of both worlds—flexibility in your food choices AND choosing foods that make your body feel good. Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!These terms are so similar and we hear them used interchangeably all the time—but there really is a difference! Tune in to find out: what a meal plan is, what meal planning is, how they differ, and which one is more useful. You can also listen to our brainstorm session about a better phrase for "meal planning". Find out what we came up with! Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Yes, PMS can be a good thing!We talk about PMS all the time at Self-Care Cafe, but it's not the PMS you're thinking about. We're usually talking about our holistic view of self-care which includes the Physical, Mind, and Soul areas of our lives and how dieting and pursuit of weight loss takes you away from living your life. Tune in to find out which areas of your life can be included in self-care (hint: all of them can be!), how they're connected, and how to reclaim your authentic, true self.  Mentioned in this episode: Check out the PMS model infographic!Maslow's Hierarchy of NeedsCW: Mention of eating disorders.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!Yes, you read that right! Dieting actually causes you to *gain* weight in the long run.  Ever feel like you've failed a diet? We're here to let you know that it's the DIET that has failed YOU, and the diet companies have misled you. In this episode we'll cover what happens to your body when you start dieting, why it's not your fault, and how dieting costs you—body, mind, and soul. CW: Mention of eating disorders.Thank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!What is Intuitive Eating? Maybe you've heard of it but you're not sure it's for you. Maybe you've only seen the social media trend about it with everyone eating cupcakes and donuts. Maybe you've even tried it but gave up or felt like it was too confusing. Or maybe you're considering giving it a go and you have questions. Grab your favorite cuppa and have a listen to find out what Intuitive Eating really is— and what it isn't!CW: Mention of eating disordersThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.

Send us a text message—ask us a question!We want to welcome you to our podcast and tell you a little bit about us, what we do, and why we do it. It's time that someone got real about our bodies and dieting, and we're just the women to do it! So grab your favorite cuppa and have a listen! CW: Mention of eating disordersThank you for listening! We love you latte!Get your FREE Download Hunger Blueprint + BONUS Emotional Hunger BlueprintFind us:Learn more about our POD SQUAD! Instagram @selfcarecafe_officialFacebook Group: Self-Care Cafe-Ashley & CarrieThis podcast is for educational and informational purposes only. It is not medical advice.