Intuitive Living Eating RD
80 episodes - English - Latest episode: 2 months ago -Cathy Richards, RD shares her 23 years of experience coaching clients. Follow Cathy on her self love journey back to health as she comes out the other side of years of stress and challenges. Living with a spouse suffering mental health issues, suffering a concussion and living with post concussion syndrome, terminal illnesses in her close family members and divorce all with 3 kids under the age of 8. If anyone can show you how to thrive and not just survive through challenges and set backs it's Cathy. Follow her journey here.
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Episodes
Episode #30 Client Series: Using a low FODMAP diet.
November 04, 2021 18:38 - 10 minutes - 10.2 MBIn todays client series - I am walking you through a real life client example. In this short episode I'll explain why the initial low FODMAP approach didn't work and how the clients symptoms have improved 99%. To learn more about the low FODMAP dietary approach read my blog post here: https://cathyrichardsrd.com/the-fodmap-diet-to-easily-manage-irritable-bowel-syndrome/ or listen to my podcast episode about FODMAPs: https://anchor.fm/cathy-richards--rd/episodes/What-are-FODMAPs-er79jr
Episode #29: Intuitive Eating Series: Feel Your Fullness
November 04, 2021 18:11 - 25 minutes - 23.7 MBFeel your fullness can almost sound like a catch phrase if you're following any intuitive eater accounts on-line. In today's episode I'm walking you through how to discover what fullness feels like to you and how to use that information in becoming an intuitive eater. Don't forget to head over to my IGTV series for mini trainings from this principle. Distracted eating as a barrier to feeling your fullness: https://www.instagram.com/tv/CVynPjGJYdh/?utm_source=ig_web_copy_link
Episode 28#: Intuitive Eating Series: Challenge the Food Police (Part 2)
October 11, 2021 18:51 - 14 minutes - 14.1 MBChallenging the food police means looking at your belief's around food and the beliefs that you may have adopted from your family. In this episode I'm walking you through some "food rules" that may be running in the background without you even realizing it. By paying attention we can identify the rules and reframe them using an intuitive eater approach as we continue on this intuitive eating journey. What to get the most out of this podcast series? Grab your workbook and do these exercises...
Episode #27: Intuitive Eating Series: Challenge the Food Police (part 1)
October 11, 2021 18:11 - 14 minutes - 13.6 MBThe journey to becoming an intuitive eater involves challenging the food police or those outdated beliefs around food that you've adopted over time. Getting real with your inner critic and flipping the negative self talk on its head is all part of the process. In this episode I'm showing you how to reframe those beliefs and get honest with your inner critic (aka the real food police). Principle #4 is a long one so I'm breaking it down into 2 parts. Stay tuned for part 2. To get the most ou...
Episode #26 Client Series: How I helped a binge eater start to use intuitive eating to heal her relationship with food.
September 27, 2021 12:05 - 14 minutes - 13.4 MBInterested in seeing intuitive eating used in real life? Then you'll want to tune into today's episode. I am sharing how I've been incorporating intuitive eating into my regular clinical practice. In this practice I am referred clients from 0-99 with a variety of medical concerns yet I'm finding that many of the principles of intuitive eating still fit. Tune in and find out why! Missed my last blog post on the hunger and fullness scale? Here it is: https://cathyrichardsrd.com/how-to-use-th...
Episode #25: Intuitive Eating Series: Making Peace with Food
September 16, 2021 01:04 - 36 minutes - 34.5 MBWhat exactly does making peace with food mean? Basically it's giving yourself unconditional permission to eat. I get it if that sounds scary to you. A lot of fears come up for my clients as they start the process of making peace with food. What if I start eating and I can't stop? I've tried eating forbidden foods before, but it didn't work. I am addicted to food or I don't trust myself around food. In this episode I'm walking you through the process of habituation and how it helps you make p...
Episode 24#: Intuitive Eating Series: Honour Your Hunger
August 30, 2021 21:35 - 22 minutes - 20.9 MBBuilding on the 10 priniciples for nourishing a healthy relationship with food based on the intuitive eating workbook this episode dives into how to honour your hunger. In order to honour your hunger - you must first be able to feel it. So in this episode I am walking you through what hunger may feel like to you and how to practice listening to your body. Which given our hectic lifestyles can seem easier said than done. Join me and let's learn how to honour your hunger! For bonus mini trai...
Episode #23 - Intuitive Eating Series: Reject the Diet Mentality
August 25, 2021 21:39 - 21 minutes - 20.8 MBIntuitive eatings is a compassionate, self- care eating framework that treats all bodies with dignity and respect. How amazing is that! In today's episode I'm walking you through principle number 1 from the Intuitive Eating workbook: Reject the Diet Mentality. Why? Because dieting leads to weight gain and there's lots of research to support this. The idea of not dieting or following some food rules can feel scary - especially if it's been a tool that you've known to lose weight. You ma...
Episode 22#- Intuitive eating series: What is intuitive eating and does it benefit health?
August 12, 2021 19:26 - 15 minutes - 14.2 MBFeeling frustrated with your body and hating it? Or maybe you feel like you're always fighting against it? You are not alone. Many of my clients feel like this and sometimes I do too. Imagine an alternative way of relating to food, eating and your body that is characterized by kindness and not criticism. That's the role of intuitive eating. The goal of intuitive eating is to help you cultivate a healthy relationship with food and your body. It's an approach developed by Evelyn Tribole...
Episode #21- Giving yourself grace with your health and wellness goals
August 09, 2021 00:45 - 14 minutes - 13.9 MBIf 2020 taught us anything it's that even the best laid plans don't always turn out. In this episode I'm sharing the truth about how I've learnt to give myself grace when it comes to achieving my health and wellness goals and how that translates into my work with clients. I'm also touching on the most important piece of the puzzle which is often self reflection and the power of using your voice, even if it's just for yourself. Need help figuring out how to continue on your wellness journey...
Episode #20 - Infrared Sauna - Women's Health Issues Worth Checking that You Need to Know About
August 02, 2021 02:48 - 13 minutes - 13 MBMy self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment. Infrared saunas use electromagnetic radiation from infrared lamps to warm your body directly rather than heating the air. They heat your core body temperature and only heat to about 150°F (66°C). This type of heat penetrates deeper into the body and is thought to impact and heal dee...
Episode #19 -Mammogram, Ultrasound & Thermography - Women's Health Issues Worth Checking that you Need to Know About
July 22, 2021 15:00 - 11 minutes - 10.8 MBMy self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment. In this episode I'm sharing the role of thermography, ultrasound and mammogram on my recent journey. To say that the thermography results look like a fire engine isn't an understatement. But adding additional supplements and using my tune-up balls have definitely helped my lymph sy...
Episode #18 -Pelvic Floor Physiotherapy- Women's Health Issues Worth Checking that you Need to Know About
July 09, 2021 13:17 - 13 minutes - 12.9 MBMy self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment. In this episode I'm sharing the role that pelvic floor physiotherapy has played in my life over the past 9 years. Remember that the entire body functions together as a whole and the pelvic floor is an excellent example of this. Breath and your pelvic floor health go hand in hand. Joi...
Episode #17 -Manual Physiotherapy- Women's Health Issues Worth Checking that you Need to Know About
July 01, 2021 17:01 - 9 minutes - 9.38 MBMy self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment. Growing up and as a young adult, I only used physiotherapy to overcome an acute injury or surgery (ACL repair). In this episode I'm sharing how my physiotherapist who focuses on the entire body is such an integral part of health for my entire family. By treating the entire person ...
Episode #16 Positive thinking: how to turn negative thoughts into positive ones
May 25, 2021 22:58 - 14 minutes - 14 MBI'm sure that you've heard someone talk about the power of positive thought. Sounds to good to be true- right? Well there's actually a lot of good science out there to back it up. Positive people are happier people. In my group emotional eating program we spend a lot of timing reframing negative thoughts into positive thoughts or more positive thoughts shall I say. On today's episode I'm walking you through some reframes and the process of feeling your feelings which can result in better tho...
Episode #15 Self care time management for busy moms: How to take care of yourself
May 17, 2021 13:54 - 13 minutes - 12.5 MBSelf-care seems to be a popular catch phrase in the on-line space over the past few years. As an overwhelmed, busy mompreneur with 3 kids under 5, I can remember feeling annoyed and even angry at the people showing up in my social feed promoting "self-care" but believe me it's essential. Now as a single, mompreneur I've figured out how to factor in this time even when I have my 3 young kids, full-on during a pandemic. In this episode I'm sharing the easy ways in which I consciously add self ...
Episode #14 - How to Easily Move Through the Lack of Motivation
May 04, 2021 21:24 - 11 minutes - 10.7 MBSome days we just don't feel it. Motivated that is. And yesterday I was right there with you. I knew what I had intended to do for daily movement and I just didn't feel like doing it. In this episode I'm walking you through the easy mindset shift that can help us overcome the inevitable motivation hurdles that show up on our wellness journey's. It's something I use with 80% of my clients to help them move past motivation plateaus and challenges. If you're not quite sure what hurdle to tac...
Episode #13: How taking back your power is key to reaching your health goals
April 27, 2021 00:54 - 10 minutes - 9.83 MBThe one thing that every successful client does? Is take back their POWER around their health and wellness. Not sure what I mean? Ask yourself how many times you've skipped your workout to accommodate your spouse or someone else? How many restaurant meals have you suffered through when there wasn't a thing on the menu that you really wanted to eat. As a busy mompreneur it's so easy to give away our power but the key to reaching your health and wellness goals is to take that power back. Wonde...
Episode #12 - The top 3 ways to get back on track with your wellness
April 20, 2021 23:33 - 10 minutes - 9.9 MBIt can be so easy to fall off the wagon when it comes to our health and wellness. Life throws us a curveball and we fall back into old habits. Join me in this episode where I'm walking you through the 3 easy ways to get back on track. First, I'll share my methods to help my clients explore "why" they got off track in the first place. Once that's identified we'll move onto "what" will be the goals that get you back on track (and how to make sure they'll work) and finally "how" to get back on ...
Episode # 11 -The Easy Tools that I am using to Uplevel my Stress Reduction
April 12, 2021 01:09 - 14 minutes - 13.5 MBOver the past year, the number one topic that I have been discussing with my clients has been stress reduction. It should come as no surprise since we're 1 year into a global pandemic. Stress reduction techniques is written on a sticky note on my computer screen to trigger me to discuss it during each session but often it comes up well before I see my visual cue. Stress has many negative effects on the body and can lead to many diseases. It can also trigger weight gain. In this episode I'm ...
Episode #10 - What diet approach yields the best results?
April 07, 2021 00:48 - 16 minutes - 15.6 MBIn this episode I'm walking you through the factors I consider when helping my clients identify the best approach for them to follow at this point in their life. Lots of my clients come to me doing keto, paleo, intermittent fasting and many other approaches. I don't believe that it's my job to judge their choice but I do want to ensure that they're getting a nutrient dense diet. To balance my blood sugars, energy and weight I'll be implementing the PFC method into the plan that I pick. To se...
Episode #9 - The Absolute Best Time of Day for Exercise!
April 06, 2021 19:14 - 12 minutes - 11.6 MBI get it. With our busy schedules it's hard to find the time to fit in daily movement or exercise. I have a simple approach that I've been using with my clients over the years and I'm currently using it for myself. Tune into this episode to hear all my tips and tricks around exercise. And don't forget to grab my FREE resource "HEALTHY HABITS TRACKER" as a way to simply track your activity and give your brain the visual feedback that it needs to know that you are in fact making healthy choice...
Episode # 8 What story are you telling yourself?
March 30, 2021 23:45 - 8 minutes - 7.87 MBWe all love a good story don't we. Storytelling has become a great way to share our content and our lives online. In this episode I'm diving into a different type of story, the one that's playing on repeat in your head. Maybe it's that you don't have enough time, or that you'd end up cooking two meals if you decide to eat healthier. What many of my clients come to realize is that it's a made up story that is often holding them back from achieving their health and wellness goals. Join me on t...
Positive Affirmations for your Health
March 10, 2021 00:09 - 2 minutes - 1.86 MBIn this short audio - I'm walking you through 7 positive affirmations to improve your health. Affirmations are a powerful way to improve your mindset on a daily basis, and they can increase our feelings of self-worth. Affirmations are positive reminders or statements that can be used to encourage and motivate yourself or others. Listen to this audio daily or visit my blog post to download your free printable and record your own voice repeating these affirmations. https://cathyrichardsrd...
Mindset, Support and Accountability.
March 09, 2021 23:35 - 11 minutes - 10.9 MBThe Merriam Webster dictionary defines mindset as a mental attitude or inclination. Our attitude toward health behaviour change is a factor in really showing up every day and doing what you need to in order to move towards your healthiest. No one gets there on their own support and accountability are also key. Listen to how I'm using mindset, support and accountability on my self love journey back to health. Download your own positive affirmations poster here: https://cathyrichardsrd.com...
The Scale Dilemma!
March 09, 2021 23:15 - 9 minutes - 8.78 MBTo weigh or not to weigh that is the question. Join me on this episode where I explain my thoughts and feelings around using the scale as a tool and resource but not as a punishment. With many of my clients we aren't even focussing on the scale and often keep it out of the equation.
Signs and Symptoms to track for Health & Wellness
March 02, 2021 01:49 - 12 minutes - 11.9 MBIn this episode I'm breaking down the things that I'll be tracking for this week and what I usually have my clients track. I'll give you insight into why I ask so many questions and help you decide on what you're focus should be if you plan on tracking. Ready to focus on the healthy habits that you're already doing and give yourself that positive feedback? Then go to download my FREE HEALTHY HABITS TRACKER NOW! https://cathyrichardsrd.com/healthy-habits-tracker/ For my youtube training on...
What are FODMAPs?
February 28, 2021 18:22 - 9 minutes - 8.53 MBMany of my clients over the past 10 years have benefit from following a low FODMAP diet as a way to manage their gastrointestinal symptoms and even lost weight as a result. So what exactly is a FODMAP and should you worry about it? Tune into episode 2B where I'm sharing the basics on FODMAPs and how to figure out if it's something that you should try. And don't forget to tune in for episode 3 where I break down all the signs & symptoms that I get my clients to track when we're picking the ...
Episode #2 - The Decision
February 18, 2021 18:56 - 13 minutes - 12.3 MBIn this mini episode I walk you through my thoughts during the first few days of this journey and some surprising triggers that show up. Of course things don't always go as planned but I'm convinced that things always work out for me and am learning to give myself GRACE and I offer that up to you as well. Wondering what "triggers" are impacting your food and/or activity choices? It's useful information to help us create a wellness plan moving forward. For help with identifying triggers downl...
Why me and my self love journey?
February 16, 2021 01:25 - 16 minutes - 15.3 MBJoin Cathy as she walks you through the challenges that have set her up to thrive verses just survive. And learn why she's ready to share her journey to health with you.