THE GRIT SHOW

Nutritionist Anna Tseng walks us through some misconceptions around plant based eating and offers us practical tips in how to improve our eating as well as evidence as to why it is important. Anna Tseng is a plant-based Registered Dietitian with a Master's degree in Public Health Nutrition. She’s also the Founder of PlantNourished, and an award-winning published recipe creator. Known as the ‘Plant-Based Transition RD’, Anna passionately helps busy people with health challenges move easily to plant-based eating for optimal health. Anna has lived in four countries, and her recipes, trainings and expert interviews have been featured across multiple platforms. Through private coaching and the Plant-Powered Life Transformation Course, Anna empowers people with key skills, practical strategies, and tasty nutrient-packed recipes, so they can easily regain their health and enjoy a full, vibrant life with the people they love. Her goal is to simplify and streamline the transition process so that all can reap the powerful health benefits of a plant-based diet… without long hours in the kitchen!In this episode, we discover the myriad of health benefits that a high fiber, whole food plant based diet can bring, understand the different types of plant-based diets and how to transition to a plant-based lifestyle, and explore the importance of quality plant-based foods and the risks associated with processed plant-based foods.Episode Timeline:[01:46] - Why Anna chose plant-based eating[04:16] - Was it hard to make that transition for her family?      [06:30] – Differences between vegetarian, vegan, and plant-based[14:00] - How to make kids appreciate plant-based eating [17:47] - The higher the quality the more health benefits[23:00] - Misconceptions on plant-based diets[30:22] - What does Anna do to take care of herself to maintain herself? [34:02] - Be adventurous Connect with Anna Website: https://www.plantnourished.com/ Facebook: www.facebook.com/plantbasedtransitionRDInstagram: @plant.nourished Free Resource: Quick Start Grocery Guide for Plant-Based Essentials: www.plantnourished.com/groceryguideWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Have you been weighing hard decisions lately? This is often a time of year when we are looking ahead- planning and prioritizing. Wrapped in the cold of winter, we are preparing for the coming seasons and determining what we want to get accomplished.In this episode, we'll look at some great tools to help with hard decisions and with some things that may weigh us down or overfill our plates. We'll also chat a little more about our words of the year and how they can be a tool for helping us determine what's most important. Have you decided on your word of the year yet? If not, head over to podcast.thegritshow.com (or find it on your favorite podcast streaming app)- go to episode 28 to get some valuable examples that may be helpful in figuring it out. You can also visit our IG profile: @The.Grit.Show and check out a reel from the 3rd week of January.This week is a solo episode that I kept just under 30 min., so you'll still have time to check out the trailer for  The Fire Inside Her - bit.ly/FireInsideHer that is launching next week on the Authentic Connections Podcast Network.I'm excited about the amazing individuals I get to work with and walk alongside as they make their podcasting dreams a reality! Learn more on Instagram @37by27A little about me-Shawna Rodrigues is an entrepreneur, podcaster, internationally best-selling author, and consultant. She spent the first two decades of her career supporting families and communities and being honored by Boston University for her “Outstanding Contributions to the Field of Social Work.” She found the synergy of her passion for change and creativity in podcasting. She is the host of The Grit Show; a podcast for warriors, givers, and doers with a focus on self-care and growth; and a new podcast Author Express that allows you to get to know the writer behind the pages in an express format. After learning the abysmal fact that only 27% of podcast hosts are women, she launched the Authentic Connections Network which takes the tech and stress out of podcasting. Authentic Connections has an audacious goal of 37 by 27—increasing the number of women hosting podcasts by at least 10% in the next 5 yrs. Shawna’s the city girl-next-door who loves to travel and is a connoisseur of apple cider doughnuts.We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

I'm always intrigued by new ways of thinking and of looking at ourselves. Today we get an excellent dose of that. Internal Family Systems (IFS) has been around awhile, but in the last five years, I’ve heard more of my friends who are therapists mention it. I'm excited to have finally sat down with Will Halpin, LICSW, MPH to dive a little deeper and learn more. I’m impressed at how much value we squeezed into this episode.  The conversation touches on:Why its called Internal Family SystemsWhat makes IFS different than other therapy modalitiesWhat removing constraints for optimal functioning looks likeThe analogy of an orchestra and your role as the conductorThe importance of selfThe eight Cs that makeup selfThe importance of getting curious about your responsesA little on protectors and exiles What IFS therapy looks like, both in a therapy session and when you are working through some of it on your own  Will Halpin is a psychotherapist and public health social worker with over 20 years of experience working in community health center settings and in private practice in Boston, Massachusetts. Earlier in his career, he developed programs and a comprehensive curriculum with the Boston Public Health Commission to train providers on best practices in working with people struggling with crystal meth abuse and dependence. Most of his clinical experience has been working within the LGBTQAI+ population, and specifically complex/developmental trauma and substance abuse. He has trained in a variety of treatment modalities to offer a variety of options when working with survivors of trauma, including Internal Family Systems (IFS), Dialectical Behavior Therapy (DBT), and Eye-Movement Desensitization and Reprocessing (EMDR). He is currently training in neurofeedback to offer it as an additional treatment for trauma survivors at his private practice in Sturbridge, Ma. He also enjoys training new therapists who are learning IFS. When he is not at work, you can find him in the mountains, in a lake, or in the woods. Enjoying whatever outdoor recreation is available in that particular season. Connect with Will - WillHalpin.com Learn more about IFS - IFS-Institute.comBooks:Self Therapy by Jay EarleyYou Are the One You’ve Been Waiting For - Dr. Richard SchwartzStay Connected to The Grit ShowFollow us on Instagram: @The.Grit.Show or Shawna @ShawnaPodcastsGrab your copy of our Self-Care Coloring Pages & as a bonus, you’ll get weekly email reminders when episodes come out!https://ColoringPages.TheGritShow.comYou can also purchase the full-size gift worthy Color of Grit Adult Coloring Book here  bit.ly/TGSMermaidReally love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

What if everything you've been told about frequent snacking and constant eating is wrong?The weight loss industry rakes in billions of dollars annually, yet most people struggle with yo-yo dieting and unsustainable results. Gin Stephens tried every trend imaginable before stumbling upon something that changed her life forever in 2014.Now a New York Times bestselling author who retired from her teaching career, Gin has maintained an 80-pound weight loss for nearly a decade—and she says the maintenance has been easier than she ever imagined. Her secret? Intermittent fasting, which she calls "a healthy lifestyle with a side benefit of weight loss."When you first hear Gin explain her approach, it's riveting. She's written four books and hosts two podcasts sharing this journey with others, and her insights will turn everything you think you know about eating upside down.You might worry that "fasting" means unhealthy starvation or blood sugar roller coasters. But what if it's actually the opposite? What if intermittent fasting teaches your body to be self-sufficient, breaking the cycle of constant snacking and actually getting you off the blood sugar roller coaster?In this episode, you'll discover:What intermittent fasting really is (and what a "clean fast" means—this distinction changes everything)Why frequent snacking might not be the solution you've been told it isThe powerful health benefits beyond weight loss, including autophagy and glucose regulationHow intermittent fasting helps your body access its own fat stores naturallyWhy this feels like a sustainable lifestyle rather than another restrictive dietWhether you're concerned about Type 2 diabetes, tired of diet culture, or simply curious about a different approach to health, this conversation will challenge everything you thought you knew about eating patterns.Get ready to question the conventional wisdom and discover why Gin's approach has helped thousands of people find freedom from the diet mentality.Connect with GinWebsite: ginstephens.comBooks: https://www.ginstephens.com/get-the-books.htmlEpisode Timeline:[04:45] Your body’s metabolism[06:40] Autophagy and its benefits [11:37] “The Biggest Loser” study analysis[14:46] Fasting vs. diet[16:26] The effects of fasting on the body[18:00] Clean Fast [20:37] Cephalic phase insulin response[25:08] Intermittent fasting and eating window[27:29] How fasting heals your relationship with food[32:14] Some benefits of Intermittent Fasting[34:50] Gin’s self-care[36:04] Grit Wit – Take Away -flavors triggering the release of insulin[41:01] How to reach Gin Stephens We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Jessica DeRose has a powerful story, and in our conversation, there are a lot of unique pieces you might find resonance with. Jess is clear that walking away from her secure career as a teacher wasn’t courageous, it was necessary. As I listened to her share, she also clarified that, although her results are astounding, there were years of experience and effort that coalesced to make it all possible. Perhaps the key was walking away from the safety net and focusing on the next part of her path. Jessica has continued to find ways to evolve, even moving past her impressive role as a celebrity personal trainer, to find new ways to grow and give back. You need to hear her explain it, but her perspective on how your willingness to grow determines the growth of everything around you; is powerful. Our conversation is an excellent addition to your January arsenal of expanding your perspective and taking on 2023. Be sure to check out her reading vault, and learn more about The Digital Business Evolution, her way of inspiring change, making a massive impact, and leaving a lasting legacy.Since leaving her teaching job in 2017, Jessica turned her once “cute side hustle” into a multimillion-dollar business. Read her full bio on her website.Listen now to learn how a podcast was the final wake-up call that led to her leaving her teaching career and how she found success by reverse engineering her goals.Connect with JessicaResource mentioned: Reading Vault Website: www.jessicaderose.comInstagram: @iamjessicaderosePodcast: Digital Business Evolution with Jessica DeRoseTikTok: https://www.tiktok.com/@iamjessicaderoseFacebook: https://www.facebook.com/groups/dbeliveEpisode Timeline:[00:43] Introducing Jessica DeRose [02:14] Leap of Faith [13:21] About Digital Business Evolution [16:18] The universe connecting her to Pencils of Promise [19:53] Knowing yourself [25:16] The growth of Jessica’s company [32:30] Self-care is slowing down and getting quiet [36:26] Trusting where you need to beWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Did you know that 95% of diets are unsuccessful? It can be harder to comprehend this when following the regiment that pushes the needle down on the scale for the short term. There is a billion-dollar industry telling us that if we just try this, or do that, or this, or that... we can shed those pounds. Anyone whose been on the roller coaster can identify with the fact it doesn't last. So, we are approaching things a little different, especially with the New Year upon us. Our guest today is Linh Phan, a body acceptance and intuitive eating coach, and founder of Bona Fide Life Coaching. Our bodies hold so much wisdom and information, but we have been trained not to respect our bodies and to ignore its messages (like hunger, fullness, and satisfaction). Instead, we pay attention to external sources that influence our behavior and feelings. When we listen to our bodies, we can become better aligned with what we *actually* want and need. The approach we learn about with Linh today is one that I think will resonate with many of you. She shares with us the focus of self-compassion and how to start paying attention to the signals our bodies are giving us. Linh grew up as a restaurant kid and food was a reason for her family to come together. It was, and always will be, a love language for her. However, Linh realizes that many people have difficult relationships with food and she has made it her mission to raise awareness around diet culture and the harmful effects it has on people’s physical and mental health. Linh works one-on-one with people who struggle with shame and guilt around eating and helps them find joy and peace with food – and themselves. Intuitive Eating is an anti-diet approach which encourages people to trust their bodies, be mindful of what they are eating, and to appreciate food without shame or guilt.I learned a lot today and really enjoyed my conversation with Linh, I hope you do as well!Connect with Linh Website: www.bonafidelifecoaching.comBe sure to get on her mailing list to hear more about group coaching later in 2023.Instagram: @bona.fide.lifeTikTok: @bona.fide.lifeHere's the Body Scan activity.We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Are you familiar with having a 'Word of the Year'? As 2023 is quickly approaching, I thought we'd take this opportunity to do a shorter episode and dive into this concept a little and explore what it might look like to have a word of the year, vs. a list of resolutions. I'll share examples of the words I've chosen over the past few years, as well as what I have arrived upon for 2023 and then talk you through the process. There are examples of possible words, but what really matters is what connects most with you. At the end of the episode, I also offer a recap of some episodes from 2022 of The Grit Show that you may have missed or want to revisit. I would love to hear from you if you find a word for 2023! Come find the post on Instagram to share what you came up with or respond to the episode email if you are on our mailing list.I hope your enjoyed your holidays and are finding some downtime at the end of 2022 to use for reflection and to prepare for 2023. Thanks for being part of this community!Be sure to forward this episode to a friend that may be interested in figuring out their word for 2023.Episode Time Stamps:00:36    Welcome02:50    What is a Word of the Year?04:32    Shawna's  2022 Word of the Year and how it Manifested10:56    Process for Finding Your Word of the Year12:50    Brainstorm of Potential Words for 202316:52    Self-Care Spotlight18:21    Recap of 2022 Episodes to RevisitWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Depending on which researcher you look at, approximately 50% of our population is experiencing burnout. This is one of many gems we learned from Dr. Mary on today’s episode. It’s also one that might help you realize you aren’t alone. Dr. Mary shares with us the 3 pronged approach to looking at the areas we may experience burnout. This is extremely beneficial in helping us understand our options in addressing it and knowing where we need to start. Dr. Mary also shared some great assessment tools, as well as a technique that resonated with me and hopefully will resonate with you.Deep in the throes of the holidays; looking towards the new year, it’s timely to talk about burnout and look at how it may be affecting your well-being. Whether you work in a helping profession such as the medical field, social work, or education, or have other factors that have you or someone you care about teetering on the edge of burnout; it’s valuable to assess where you are at and gain tools to get you and your well being in a better place.  Dr. Mary has over 25+ years of experience as a self-employed businesswoman and consultant … AND 15 years ago, she experienced burnout firsthand and crashed hard! At the time, she didn’t have the necessary tools or resources to navigate the difficult period in her life, so she panicked and ran away to the other side of the world. Now, she is wholeheartedly committed to supporting women who want to transform the way they show up in this world and experience thriving health, happiness, and purpose, utilizing the tools of energy medicine, chiropractic, functional blood chemistry analysis, and positive psychology. Dr. Mary earned her doctorate in Chiropractic from Logan College of Chiropractic in St. Louis, MO. She completed her Certificate in Positive Psychology from the Wholebeing Institute in Lennox, MA, and studied under Dr. Tal Ben Shahar. In addition, she completed her Masters in Intuition Medicine® from the Academy of Intuition Medicine® in Sausalito, CA, and studied under Dr. Francesca McCartney.“In fact, I would love for people to listen to their bodies more. Period... The body is communicating to you in ways that you can't even imagine.” -Dr. Mary SandersWays to connect with Dr. Mary SandersWebsite: drmarysanders.comFacebook: www.facebook.com/dr.maryesandersInstagram: @dr.maryesandersResources we mentioned in today's episode:Maslach Burnout InventoryWe'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Joyful Hostess is on a mission to teach women to let go of perfection and bring out their own inner joyful hostess. Mara believes when women feel good and confident about hosting more gatherings, that means more celebrations and that means more JOY! To Joyful Hostess wants to support you on your journey, and has a LOT of resources to make it easy. They’ve got everything from books to digital done-for-you party kits, an online Joyful Hostess Academy, a YouTube Channel, blog with recipes, tips and ideas; all to help you level up their hosting game.Bringing the joy back to hosting, one party at a time. Mara is the founder of Joyful Hostess and entertaining is in her blood. Mara grew up in a family that hosted everything from big holiday gatherings to impromptu Sunday dinners to lively cocktail parties, and she loved every second of it. She's carried on those traditions with her own family because she believes inviting people to gather is an act of love. Mara has a talent in finding the joy in connecting and letting go of preconceived ideas of "perfection" especially when it comes to entertaining at home.In this episode, Mara talks to us about the joy of hosting and making sure perfection doesn't distract from making the most of your gathering and the reason you put together the party in the first place. There are some marvelous stories along the way and Mara shares some valuable tips and tricks. It's a worthwhile conversation. We hope you join us!Best ways to find Mara-Website: joyfulhostess.comInstagram: @joyfulhostessYouTube: https://www.youtube.com/c/JoyfulHostessParty Planner Keepsake: https://joyfulhostess.com/party-planner/We'd love to connect more with you.Grab your copy of our Self-Care Coloring Pages & get added to our mailing list. https://ColoringPages.TheGritShow.comFollow us on Instagram: https://www.instagram.com/The.Grit.Show/Our Website has more information about us, all of our episodes, and all the transcripts:TheGritShow.com Are you ready to take that next step in your self-care journey? Get your Color of Grit Adult Coloring Book here - book - bit.ly/TGSMermaiddownloadable - bit.ly/TGSPDFMermaid Really love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!

Lori Mitchell has always been a deep listener and empath.  People seem to easily open up to her and find ease and freedom in her presence.  With encouragement from her parents, she joined the teaching profession immediately out of college and learned quickly how to reach struggling students academically, behaviourally, and emotionally. Creating interventional support for disadvantaged students became her passion.After the loss of her younger brother, Lori’s ability to create a safe environment for students to be accepted as they are, and in turn flourish, only grew.  She not only understood trauma, she had lived it.  When Lori met her soon-to-be husband, her spark for adventure and enthusiasm for life reignited.  They welcomed two boys into the world while stationed in Belgium.  They settled in Washington state after her husband retired from Army Active Duty in 2017.  The following fall, he died.  Since then, Lori has been solo-parenting two wonderfully active, fiercely independent, grieving children.  Lori’s depth of knowledge in child development and intervention has allowed her the insight to help her children find positive ways to express grief, cope with separation anxiety, and to feel safe and loved.  With her children’s needs and her own energetic capacity in mind, Lori began to reinvent her life.  She turned toward work that allowed for flexibility in schedule and workload.   She works as a Certified Digital Marketer, and now, Grief Coach.  Earning her Grief Coach and B.R.E.A.T.H.E. Facilitator Certification through the Confident Grief Coaching program has allowed her to realign her work with her passion for helping teens, children, and their parents. Hear more about Lori’s experiences and perspective on the Embracing Grief podcast, which she co-hosts.Lori sees herself as a compassionate guide for moms who are living with layered and complicated loss while raising their children solo. Find Lori: Podcast: Embracing Grief Podcast-https://embracinggrief.buzzsprout.comStay Connected to The Grit ShowFollow us on Instagram: @The.Grit.Show or Shawna @ShawnaPodcastsGrab your copy of our Self-Care Coloring Pages & as a bonus, you’ll get weekly email reminders when episodes come out!https://ColoringPages.TheGritShow.comYou can also purchase the full-size gift worthy Color of Grit Adult Coloring Book here  bit.ly/TGSMermaidReally love us and want to show it??Give us a review on your favorite platform and share this (or any) episode with a friend. Word of mouth builds podcasts - we appreciate your support!!