Healthy Eating For Busy Women
176 episodes - English - Latest episode: 14 days ago -How can I eat healthier without falling off track? How do I lose weight without getting rid of my favorite foods? How can I eat the right foods, while still enjoying foods I love? How do I stop overeating and emotionally eating? How can I begin (actually) loving my body?
And the most important question, can I really learn to eat healthy without feeling restricted and overwhelmed?
These are just a few of the big questions that Certified Health Coach, Kat Rentas, answers in the Healthy Eating for Busy Women Podcast.
Each episode is designed to give you actionable steps each week so you can change your eating habits forever.
Kat’s specialty is helping high-performing women work through their unique food & body challenges, so they can become a naturally healthy eater.
Are you sick of attempting diets that feel boring and restrictive? Feel like you’re always picking up healthy eating only to put it back down a week later? Want the steps to taking your power back over your food choices?
This podcast will allow you to take immediate action on changing your eating habits without restriction or overwhelm. So, you can finally make healthy eating feel easy, enjoyable, and effortless for you.
Learn more at KatRentas.com.
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Episodes
Performance Healthy Eating
May 04, 2023 10:00 - 20 minutes - 37.8 MBActual healthy eating doesn’t require you to perform highly. It’s not an end goal for you to achieve. If you treat your eating habits with a performance mindset, you will constantly chase perfection with food. You’ll expect hard work from yourself in the process of losing weight. This isn’t sustainable. You will burn out, fall off track, and start from square one with a new diet. In this episode, I’m sharing what’s required for you to stop eating healthy to perform and achieve. Be...
Three Versions Of Healthy Eating
April 27, 2023 14:32 - 20 minutes - 38.3 MBDo you always find yourself in one of two extremes with healthy eating? In the first scenario, you’re putting in maximum effort to eat healthy. The grocery lists are created, the food protocols are set, the meals are all planned. Everything looks orderly and organized. You feel hopeful about your results being created. At other times, it looks the complete opposite. You find yourself putting in zero effort to eat healthy. All eating decisions feel out of control. You never remember what ...
Finish Line Mentality
April 20, 2023 10:00 - 17 minutes - 32.7 MBHealthy eating doesn’t take more time. Weight loss doesn’t require more effort. This only becomes the case when you treat weight loss with a finish line mentality. Where you believe that if you work hard, weight loss will be solved and nothing more will ever be required from you. There is no finish line with weight loss. There is no finish line with healthy eating. No matter what, you will always be a woman who makes eating decisions and has a body to care for. In this episode, I’m...
Creating Your Version
April 13, 2023 15:31 - 19 minutes - 36.2 MBYou may think you want someone to tell you what to eat. Because then, in your mind, weight loss will be done. This is solving for the wrong problem. It’s what will keep you stuck in the dieting cycle – where you pick up healthy eating one week and put it down the next. You don’t need to solve for what you’re eating. There’s no food protocol that will change the way you eat long-term. You need to solve for who you’re being with food. This is what determines how you make food decisions. ...
How Long Will It Take?
April 06, 2023 10:00 - 17 minutes - 33.1 MBYou have clear intentions to eat healthy and lose weight. Yet, you find you still haven’t created those results. Healthy eating still doesn’t feel natural. Weight loss still doesn’t feel done. It’s a problem that still requires your attention. Deliberate action isn’t being taken to solve this problem. Progress feels passive. Your results don’t feel solved for. A belief that prevents you from taking deliberate action: “This just takes time”. This belief keeps you stuck in problem-solv...
Food Decision Fatigue
March 30, 2023 10:00 - 20 minutes - 38.8 MBYou know how to plan, problem solve, and figure it out. But, herein lies the problem, because this is you sitting in indecision. In this state, you never stop planning and problem solving. You always have a collection of unmade decisions in your brain. The to-do’s and loose ends only accumulate over time, creating a state of overwhelm and burnout. You’re excellent at solving problems. This is a skill that you have. But, you’re not as skilled at letting a problem be solved. You ruminate...
Letting It Be Simple
March 23, 2023 10:00 - 21 minutes - 40.9 MBYou’re willing to do whatever it takes to lose weight. You may even be enthusiastic about the prospect of planning protocols, prepping meals, and tracking food metrics. But herein lies the problem. Because you assume that “doing it all” is necessary for long-term weight loss. This is a common mindset of high-achieving women. We will sell ourselves on the path of highest resistance so we can feel accomplished, capable, and deserving of success in the process. This approach to weight los...
Your Healthy Eating Identity
March 16, 2023 17:54 - 22 minutes - 42.6 MBMicromanaging food doesn’t make you a healthy eater. Because true healthy eaters don’t put in effort to eat healthy. They just do. For them, food isn’t micromanaged. Plans, protocols, and regimens aren’t necessary. Eating decisions are simple and accessible. It’s just who they are. If you believe micromanaging food is necessary, you’re not being a healthy eater. You’re behaving as someone who doesn’t eat healthy with ease. In this episode, I’m sharing why food was never the problem for...
Food Accomplishment
March 09, 2023 16:34 - 23 minutes - 43.7 MBHealthy eating and weight loss isn’t hard. You’re just addicted to feeling accomplished in the process. As a high-achieving woman, you will be accustomed to hard work. It’s a strength you have. You know how to show up and get it done. You love the feeling of accomplishment when you check something off your list. The problem? This isn’t sustainable for long-term healthy eating and weight loss. Because there is no finish line with food or body. You can’t indefinitely “check off” either of ...
Your Definition Of Progress
March 02, 2023 11:00 - 22 minutes - 43.3 MBIf you define progress as perfection, you are keeping yourself stuck with weight loss. With this mindset, you will believe moving forward means having no failures or setbacks. That to succeed you have to “eat the right things” and “do it correctly”. The stakes and expectations will be high. To lose weight long-term, you will need to take action and actively create your results. Which means, you will need to define progress differently. In this episode, you will learn to redefine progre...
Emotional Cravings
February 23, 2023 11:00 - 21 minutes - 39.8 MBDo you have a constant desire for food? Where you’re never fully satisfied – no matter how much you eat? This will leave you feeling helpless with food, where you never seem to know what leads to overeating and weight gain. Can you relate? If so, you may believe the problem is your cravings. You may think that you “just love food too much” to have control with it. This is never the case. You always have control with food by default. What you will need to understand is the difference be...
The Problem Isn't You
February 16, 2023 20:43 - 27 minutes - 51.7 MBDon't trust yourself to eat healthy and lose weight? It's not personal. Your brain determines what it believes based on past evidence. If you've struggled to eat healthy in the past, your brain will often come to one conclusion:That you are the problem. That you can't trust yourself to eat healthy. That you are to blame for your lack of progress. You will feel compelled to single yourself out and make yourself the problem. When, the truth is, the problem cannot possibly be you. Your pa...
Dieting Defined
February 09, 2023 11:00 - 21 minutes - 40.7 MBAre you struggling to eat healthy in way that lasts? The problem is that you are dieting. But, not necessarily in the way that you think. Most people aren’t dieting based on what they’re eating. They’re dieting based on how they’re thinking. Consider: What are your current reasons for making healthy food decisions? If you’re struggling to eat healthy long-term, your reasons are likely based on “shoulds”. This mindset is what makes healthy eating unsustainable for you. It’s wh...
When You're Not Changing
February 02, 2023 11:00 - 35 minutes - 67.6 MBAre you frustrated because you're not making the changes with food and body that you want? When changing your eating habits, you will have moments where you believe: "I'm not making any changes. It's not working." This frustration is natural. You have a brain that is wired to seek out problems and solve them. What you need to know: It's not that nothing is working. It's that you have a low tolerance for failure, shame, and messy progress. In this episode, I'm sharing what to do whe...
Shame
January 26, 2023 11:00 - 29 minutes - 55.1 MBIf you’re a high-achieving woman, you most likely learned to achieve goals by shaming yourself when you did things wrong. It may have worked in the past, but it’s stopped being effective with food and body. You feel tired, burnt out, and totally spent. Which causes you to shame yourself even more. It may not be obvious that shaming yourself is the cause of your lack of progress. It will present as if you’re the problem, you don’t know the right things to eat, you don’t have enough time, ...
Healthy Eating Burnout
January 19, 2023 11:00 - 26 minutes - 50.4 MBMany of my clients come to me burnt out. They feel like they have a total lack of energy when it comes to eating healthy. Which worries them, because they think: “If I don’t have energy left to give, how will I possibly create the results I want?”. This is the kicker. Because diet culture taught you that to change the way you eat, you have to put in more effort. That you have to restrict, willpower, and suffer to the results you want. So, you did. You spent more time, effort, and energ...
Body Expectations
January 12, 2023 11:00 - 31 minutes - 59.7 MBAsk Yourself: What are the expectations you will have of your body when you eat healthy and lose weight? What will you demand from your body in return for the effort you put in? To change your results with your body, you will need to change your relationship with your body. It’s a non-negotiable first step. Many of us start with an expectant and transactional relationship to our body, where we believed we’re “owed the changes we want” from it. This mindset will only lead to discourag...
Fueling Your Goal
January 05, 2023 11:00 - 19 minutes - 37 MBConsider: How will you choose to fuel your food and body goals this year? To create the results you want, you will need to take different actions with food. And, the quality of your food actions will be determined by the emotions you use to fuel them. Read that again. In the new year, most will feel compelled to fuel their food actions from motivation. As most of us already know, this heightened state of motivation is short-lived. It’s not sustainable emotional fuel. We cannot rely on ...
Quick Fix Healthy Eating
December 15, 2022 11:00 - 27 minutes - 51.6 MBA fair question: Why not choose a quick-fix weight loss method if it technically produces the results I want? Here’s the thing. Whether you choose a short-term or long-term method for healthy eating and weight loss isn’t a moral decision. There’s no right or wrong. It gets to be your choice. But, there are long-term side effects of resorting to these methods that you should know before diving in. In this episode, I’m walking you through why we’re attracted to quick-fix methods, along w...
Emotional Eating Reality
December 08, 2022 11:00 - 31 minutes - 58.5 MBEmotional eating doesn’t necessarily mean you’re sitting on the couch, watching Netflix, eating an entire tub of ice cream. In fact, most of us who struggle with emotional eating tend to experience it in more subtle ways. Which means, most of your emotional eating is likely unconscious to you now. It will feel difficult to separate which eating decisions are emotionally-driven and which one’s aren’t. To eat healthy and lose weight permanently, you will need to build complete and total aw...
Prioritizing Yourself
December 01, 2022 11:00 - 21 minutes - 40.8 MBYou can create the results you want with food and body now — no matter the circumstances. More time or energy isn’t required. What creating these changes will require from you? The willingness to prioritize the changes you want to make. Which can be challenging if you’re not used to doing this for yourself. As women, we’re heavily conditioned to put other things first at the expense of our own needs. Society would agree that prioritizing yourself may not be possible for you now. That y...
Thanksgiving
November 24, 2022 11:00 - 24 minutes - 47.2 MBSomething I want you to know on this holiday: Thanksgiving represents one day out of the year. The stakes are very low in terms of how today will impact your progress with food and body. That being said, you can choose to enjoy your Thanksgiving holiday and make clear decisions with food that are in your control. In this episode, I’m sharing perspective on how you can most enjoy this holiday — regardless of what your eating decisions end up being. I’m sharing things to keep in mind durin...
Deliberate Failure
November 17, 2022 14:19 - 29 minutes - 54.9 MBYou want to change your results with food and body permanently. And, it’s possible that you’ve tried and failed to do this for quite some time. This means you likely want a blueprint and roadmap that guarantees your success. You want to ensure that you won’t ever fail again in the process. Here’s the bad news and good news. The bad news? Avoiding failures and setbacks isn’t possible. You will fail. You will do it wrong. You will have moments when you set a food goal and don’t meet the ...
Uncertainty
November 10, 2022 11:00 - 25 minutes - 48.6 MBTo solve our food and body struggles permanently we must be willing to tolerate uncertainty. As humans, we always want to feel certain. This is a useful survival mechanism from our brain to avoid danger. It’s not so useful when it comes to eating healthy and losing weight. Because certainty leaves only two options: the right way and the wrong way to eat healthy. What uncertainty with healthy eating leaves room for? Finding your way. This is the manner of healthy eating that you desig...
Your Weight Loss Timeline
November 03, 2022 10:00 - 27 minutes - 52.8 MBA common question: How long will it take for me to lose the weight permanently? The honest, real answer? Only your body knows for sure. This isn’t a problem. When it becomes a problem is when you are in opposition with your body’s natural timeline for weight loss, because you’re attached to making it happen faster. When you want to lose weight quickly through restriction, quick-fixes, and willpower. When you try and force your weight to cooperate with your timeline — despite your body...
When You Don't Have Time
October 27, 2022 18:26 - 18 minutes - 35 MBYou may currently believe you don’t have enough time now to eat healthy. That you’re too stressed, overwhelmed, and burnt out to prioritize yourself and make changes with food permanently. Which means, you’ll also believe that you’ll prioritize healthy eating in the future — when you do have more time. When work calms down, the kids go back to school, or when you don’t have as many demands. If you haven’t noticed, this manner of thinking keeps you indefinitely stuck from ever making the ...
Why You Don't Eat Healthy 2.0
October 20, 2022 10:00 - 27 minutes - 52.5 MBThis week, we’re celebrating the 100th episode of The Healthy Eating For Busy Women Podcast. It is an honor and a privilege to help you all in this space each week. To celebrate, I’ve created an updated version of the first episode of this podcast: Why You Don’t Eat Healthy 2.0. I’m sharing the simple and solvable reasons why you struggle with food right now. This will give you an opportunity to reflect and see which area you most currently struggle with. Whether you’re brand new to the ...
Massive Results
October 14, 2022 16:48 - 24 minutes - 45.6 MBConsider: What is the massive result that you want to create on the other side of healthy eating? Maybe it’s weight loss, confidence in your body, or enjoying food without guilt. Now, picture what you believe will be required for you to create that massive result permanently. If you’re like most, you’ll think that hard work and sacrifice will be required. Which leaves you waiting for the “perfect time” to start creating this massive result for yourself. The truth is, massive results aren...
Self Doubt
October 06, 2022 10:00 - 24 minutes - 46.5 MBYou will not have full trust in yourself in the beginning of your healthy eating journey. Meaning, you will doubt your abilities to eat healthy and lose weight long-term. The only time when this becomes an actual problem? When you use this doubt as a reason to keep yourself stuck now. When you believe that part of your brain that tells you: “This isn’t possible for you, because of your past.” In this episode, you will learn how to acknowledge your self-doubt, how to know if you’re ke...
Willpower
September 15, 2022 10:00 - 26 minutes - 50.6 MBWillpower may have gotten you across the finish line in other areas of your life. But, there is no finish line when it comes to healthy eating and weight loss. No matter how disciplined, resilient, or committed you are — willpower cannot possibly last long-term. Because willpower relies on harsh emotional fuel to make the food decisions required to lose weight. It’s emotional fuel that burns out — every single time. Therefore, to eat healthy and lose weight long-term, you must take a dif...
Taking Responsibility
September 02, 2022 16:43 - 26 minutes - 50.4 MBYou’re someone who takes responsibility for your results. Consider: How are you using this trait against yourself with food and weight loss? Taking responsibility for your results feels empowering. Where you observe your results and think: “I know exactly how I created this. This makes sense.” But, notice if observing your results with food and weight loss feels disempowering. If so, you’re not actually taking responsibility for your results — you’re punishing and blaming yourself fo...
Empowered Healthy Eating
August 25, 2022 10:00 - 27 minutes - 51.9 MBTo eat healthy naturally, you will need to make empowered eating decisions. This means, you’re making eating decisions from the belief: “I am in control with food and I make deliberate food choices”. That being said, you must know that getting to healthy eating empowerment doesn’t mean you force yourself to make the “right food decisions”. It doesn’t imply that you should attempt to access willpower, grit, or determination to eat healthy. Instead, it means you begin intentionally paren...
Disempowered Healthy Eating
August 18, 2022 10:00 - 20 minutes - 38.9 MBMy coaching practice strongly focuses on taking women from disempowered to empowered healthy eating. Disempowerment with food comes from the belief: “I am not in control”. Whereas, empowerment with food comes from the belief: “I am in complete control of the results I want”. Consider: Do you have a disempowering relationship with food now? Many of us will have been conditioned into a relationship with food that is disempowering. We’ve failed the food protocols, meal plans, and diet reg...
Evaluating Progress
August 11, 2022 20:57 - 21 minutes - 41 MBWhat is your relationship to evaluating progress with food and body? Do you obsessively watch what you eat, then wait for the results with your body to appear? Or, do you evaluate the root causes of your food and body decisions. Most of us will feel compelled to hyper-focus on a healthy eating end-result and wait for it to appear. In this episode, I’m sharing how to overcome evaluation fear, so you can begin evaluating progress in the most effective way. When you do this, the path ...
Measures Of Success
August 05, 2022 18:30 - 26 minutes - 50.6 MBHow do you currently measure success with food and body? Do you base success on number of pounds lost? How accurately you followed a food plan? How many calories you ate? In this episode, I’m offering you a way to look at measures of progress that leave you feeling more in control of the results with food and body that you want. Because you want your measures of success to feel simple, accessible, and attainable to you, no matter where you’re at in your progress. This is what guarant...
Self Love Redefined
July 28, 2022 16:42 - 27 minutes - 51.8 MBSelf-love is a non-negotiable for you to reach your food and body goals. But, how are you currently defining self-love? Do you define self-love as being a heightened experience of your body that feels motivating and positive? Or, are you defining self-love as unconditional, where you love and appreciate your body – no matter what? In this episode, I’m talking about self-love and how most are defining it in a way that doesn’t serve them or their goals. I’ll walk through the wrong way ...
Making Eating Choices
July 21, 2022 10:00 - 18 minutes - 35.5 MB“I am choosing to eat this”. What would change if eating decisions felt this simple? In my coaching practice, my clients learn how to make clear and empowered food choices for themselves. Which means, they first had to evaluate how they were making food choices in the past. Where they were making food choices from disempowerment. In today’s episode, I’m sharing the three ways you may be making eating decisions now, and how to get to a place of empowerment with food no matter where yo...
Food Plan Reliance
June 23, 2022 14:33 - 26 minutes - 50.4 MBWhy do you create weekly food plans? Do you actually want to create them from a place of fulfillment and desire? Or, does it feel like the only option to eat healthy and have control with food? If it’s the latter, I want to invite you to question whether a food plan is actually necessary to make healthy food decisions and get the results you want. In this episode, I’m breaking down what food plan reliance specifically looks like and how it may be showing up for you now. In my coachin...
Self Accountability
June 16, 2022 10:00 - 21 minutes - 39.8 MBHow do you personally define being accountable to yourself with food? Do you imagine the experience feeling free, light, fulfilling, and accessible? Or, do you imagine it feeling rigid, harsh, and demanding – where the stakes are very high to get the results you want? For women I coach, it’s usually the latter. They believe that to hold themselves accountable with food they need to sacrifice more effort, time, and energy. This simply isn’t true in the slightest. To eat healthy long-t...
Overthinking Overeating
June 09, 2022 10:00 - 20 minutes - 38.3 MBDid you know that your overthinking is leading to overeating? Overthinking simply occurs when you endlessly layer thoughts to solve a problem. You take one worry or concern and then add multiple layers of them in your mind. In doing so, you impact your emotional state and nervous system. When we don’t protect our nervous system we make ourselves prone to seeking comfort in food. This is when overeating occurs. In today’s episode, we talk about how to know if you’re overthinking,...
Shiny Object Syndrome
May 25, 2022 10:00 - 26 minutes - 49.3 MBDo you often find yourself feeling motivated to start a new diet or weight loss regimen? If so, you may have a case of shiny object syndrome with healthy eating. This is when you’ll experience an urge to constantly try new things when it comes to changing the way you eat. Whether that’s new diet protocols, meal plans, or nutritional recommendations. In the moment this will feel useful. It will feel as if it’s the best approach to take for your food and body goals. Like, “This will ...
Guaranteed Results
May 18, 2022 19:20 - 23 minutes - 45.3 MBIf you believed the results you wanted with food and body were guaranteed, how would you show up differently? When you don’t believe this, you will only ever create surface-level results. You will have one foot in the door and one foot out. You won’t be all in. Changing your eating habits won’t be a priority. You will be interested in the results you want, rather than committed to them. All because you’re not convinced that they are 100% guaranteed for you — right now. To make y...
Not Enoughness
May 11, 2022 10:00 - 23 minutes - 44.7 MBAs women, it’s common for us to believe “I am not enough as I am right now”. Because of this, we will constantly hustle and give more of ourselves to achieve the enoughness and fulfillment we desire. This is especially the case with food and body. We will hustle through restrictive food plans so we’re eating healthy enough. We will hustle through strict weight loss regimens so our body is enough. We’re always chasing the feeling of enoughness at the expense of our emotional health ...
Tactical Compassion
April 27, 2022 10:00 - 26 minutes - 49.7 MBIf you’re a high-achieving woman, it’s likely you’ve attempted to eat healthy through hustle and willpower. In my practice, my clients learn to remove the hustle energy from healthy eating. Which means, they learn how to make healthy food decisions without “harsh emotional fuel”. They learn to achieve their goals from softer emotions that feel easier in their body. One of the most useful emotions to create results? Compassion. Compassion isn’t cute and fluffy. It’s not pretentious. I...
Action-Based Healthy Eating
April 20, 2022 10:00 - 28 minutes - 54.9 MBYou may wonder: What will it actually take to solve for your food struggles permanently? With my clients, they don’t struggle to eat healthy because of the food actions they’re taking. That is the symptom of a deeper cause. Their food struggles has to do with what’s leading them to take those actions in the first place. When you believe food is the problem, you will reach for action-based methods to eat healthy. These are the diet protocols and meal plans. You will attempt to micro...
From Student To Expert
April 13, 2022 10:00 - 26 minutes - 50.9 MBTo become a naturally healthy eater, you will need to shift from student to expert energy. Student energy is depending on someone (or something) outside of yourself. Expert energy is knowing you have everything you need within yourself. In my practice, my clients learn how to move into expert energy to create permanent control with food. When they do so, they’re no longer waiting for someone to save them from their food struggles. There’s no more hand-holding. They learn to show up, ...
When It's Not Working
April 06, 2022 10:00 - 31 minutes - 59.2 MBHow do you evaluate what’s not working with food? Do you patiently look at the facts, get curious, and move forward? Or, do you tend to make food failures personal, where you try to solve for them from a place of urgency? If it’s the latter, nothing has gone wrong. You simply have a human brain that’s designed to scan for what’s not working in a non-useful way. To move forward with your healthy eating progress, you will need to learn how to evaluate setbacks in a way that is useful...
Dismissing The Work
March 30, 2022 10:00 - 24 minutes - 46 MBBelieve prioritizing healthy eating will take away from other things that are important to you? Maybe that’s taking care of the kids, investing time in your relationship, or moving upwards in your career. If you believe this, you will find yourself dismissing the work required to change your eating habits permanently. You’ll tell yourself you’ll wait for the circumstances to change to get the results with food you want. For the kids to get older. For your marriage to feel smoother. For...
Fear Of Not Getting The Result
March 16, 2022 10:00 - 24 minutes - 46.1 MBYou will be emotionally attached to an end-result of healthy eating. Whether that’s weight loss or another specific result with your body. This you can just expect. What matters is whether or not you take action from this attachment. You will feel drawn to the quick-fix approaches with food and body. You’ll be tempted to sabotage the progress you’re making with the long-term approach. All because the fear in your brain is convincing you that “This won’t be enough to get the resul...
Being In Partnership With Your Body
March 09, 2022 11:00 - 25 minutes - 48.2 MBAre you focused on getting results with your body as quickly as possible? This is normal. Who doesn’t want quicker results? Where it goes wrong is when you end up dismissing the needs of your body to rush the results you want. You skip crucial steps. And, you end up fighting your body in the process. The truth is, there’s the results you want. And then there’s what your body needs from you to create those results permanently. You must be in partnership with your body to eat healthy...