Stress Free Meal Prep and Sustainable Weight Loss with Registered Dietitian Vanessa Rissetto

Stress Free Meal Prep and Sustainable Weight Loss with Registered Dietitian Vanessa Rissetto

In today’s episode, Registered Dietitian Vanessa Rissetto helps us cut through the BS and identify simple strategies for meal prep and weight loss that actually work for busy moms. She is the CEO and Co-founder of Culina Health, a revolutionary company that makes nutrition care more inclusive and accessible for everyone. Vanessa has been a frequent guest on The Today Show, honored by Goldman Sachs as one of the “Most Exceptional Entrepreneurs” and by NPR as "A Black Dietitian Wants to Close the Nutrition Gap." Vanessa keeps it real whether she’s talking about diet, nutrition or the highs and lows of balancing life and motherhood. We cover specifics on stress free meal planning, sustainable weight loss tips and Vanessa’s experiences with IVF, surviving breast cancer and life as a CEO and mom of two.

We discuss:

-How to build up a meal prep routine that isn’t overwhelming

-Tips for realistic and sustainable weight loss based on your unique body

-Common misconceptions about calories and diet

-How GLP-1 drugs like Ozempic fit into the weight loss conversation

-Specific meal ideas to incorporate protein, fat and carbs for busy moms

-Vanessa’s hacks to level up your breakfast, lunch, dinners and snacks

-Mistakes to avoid when it comes to kids and processed foods/sugar

-Vanessa’s breast cancer diagnosis, starting Culina during the pandemic and what she learned about the healthcare system

-Real talk on parenting, entrepreneurship, marriage, health and personal struggles

If you’re overwhelmed by starting or sticking to a meal prep routine, weight loss and nutrition advice, this episode will help you identify realistic strategies that are accessible, affordable and designed for moms.

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Vanessa on Instagram here

Schedule with a Dietitian through Culina Health here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Top Wellness Recs for the New Year with 5 Women’s Health Experts

Top Wellness Recs for the New Year with 5 Women’s Health Experts

Get ready for your physically and mentally healthiest year yet with life-changing advice from top wellness experts. This “best of” episode features words of wisdom from REI/OBGYN Dr. Natalie Crawford, Functional Dietitian Jillian Greaves, Personal Trainer Marlie Cohen, LPCC Lauren Muir and OBGYN Dr. Stephanie Hack. This episode is packed with actionable steps from inspiring women’s health professionals to help you prioritize your needs and feel your best in 2025.

Listen in for:

-How to decrease stress and inflammation by finding tools that work for you with Reproductive Endocrinologist of Infertility/OBGYN Dr. Natalie Crawford (full episode here)

-Protein, intermittent fasting and blood sugar balance tips from Functional Dietitian Jillian Greaves (full episode here)

-Realistic workout and self-care tips for busy moms with Pre/Postnatal Personal Trainer Marlie Cohen aka Kale and Krunches (full episode here)

-How to heal from childhood trauma and thrive in your relationship with yourself and kids with Licensed Professional Clinical Counselor Lauren Muir (full episode here)

-How to find the right medical providers and advocate for your health with OBGYN Dr. Stephanie Hack aka Lady Parts Doc (full episode here)

If you’re ready to optimize both your physical and mental well-being in the new year, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with REI/OBGYN Dr. Natalie Crawford here, Functional Dietitian Jillian Greaves here, Pre/Postnatal Personal Trainer Marlie Cohen here, LPCC Lauren Muir here and OBGYN Dr. Stephanie Hack here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Everything You Need to Know about Balancing Hormones for Busy Moms with Dr. Aviva Romm

Everything You Need to Know about Balancing Hormones for Busy Moms with Dr. Aviva Romm

Dr. Aviva Romm is an MD, midwife and herbalist who has bridged the best of traditional medicine with good science for over three decades. In today’s conversation, Dr. Aviva shares actionable steps we can take when it comes to diet, environmental toxins and optimizing our hormone health from her New York Times bestseller, Hormone Intelligence. She discusses healing the most common hormone issues, considering both natural and pharmaceutical interventions. This episode is packed with realistic and practical ways to prioritize hormone health as a busy mom.

We discuss:

-Dr. Aviva’s diet recommendations for PCOS, endometriosis, period pain, fertility issues and menopausal symptoms

-The connection between hormones, nutrient intake, blood sugar balance, inflammation and other chronic diseases

-Dr. Aviva’s research backed supplement recommendations for women’s health

-Herbs and spices to incorporate for reducing inflammation, improving digestion and supporting metabolism

-The connection between hormone balance and mental health when it comes to thyroid issues, depression and more

-How to determine when to use pharmaceuticals vs. natural remedies for resolving hormone issues

-Deceptiveness in the wellness space that you need to be aware of on your healing journey

-Dr. Aviva’s experience home birthing and raising her 4 kids in the early days of attachment parenting

-The self care that helped Dr. Aviva finally improve a long term sleep issue

If you are looking for guidance from an expert who has spent decades in women’s health and understands the demands and realities of mom life, you’ll love this conversation with Dr. Aviva. Her accessible and judgement-free approach is refreshing and much needed in the health and wellness world. Press play for real talk on what you need to know when it comes to balancing your hormones!

Connect with Helene and the Mind Body Mother Community!

Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHER

Connect with Dr. Aviva on Instagram here

Check out Dr. Aviva’s courses, books and podcast here

Resources mentioned in the episode: Dr. Aviva’s Prenatal Vitamin Guide and EWG.org

This podcast is for informational purposes only and is not intended to replace professional medical advice.

Tips for Surviving the Holidays Through Grief, Hardship and Struggle with Helene Kusman

Tips for Surviving the Holidays Through Grief, Hardship and Struggle with Helene Kusman

From family issues to illness, financial struggles or loss, there is a lot that can make the holidays feel stressful and anything but Hallmark-worthy. After losing a loved one Christmas week and having a miscarriage Thanksgiving week, MBB host Helene Kusman shares the familiar experience of going through a holiday season through times of grief and hardship. If your season is feeling far from a scene out of your favorite Holiday movie, press play for practical tips for taking care of yourself mentally, physically and emotionally during the holidays.

Helene shares:

-How to let go of the pressure to have a picture perfect holiday season

-Ideas for setting boundaries to prioritize your needs

-How to avoid comparison as the “thief of joy” during the holiday season

-Specific tips on asking for support from those around you

-Simple self-care practices for emotional support and nervous system regulation during challenging times

This short and sweet episode will make you feel less alone and inspire you to do what you need to take care of yourself and get through this challenging holiday season.

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 29: Navigating Polyamory, Ethical Non-Monogamy, Queerness and How to Live in Alignment with Erin Quinlan

EP 29: Navigating Polyamory, Ethical Non-Monogamy, Queerness and How to Live in Alignment with Yoga Teacher Erin Quinlan

Erin Quinlan shares the journey of re-discovering her sexuality and coming out as queer and polyamorous earlier this year. She is a mom of two and yoga teacher who has an enlightening perspective on how to get in alignment to finally live your most authentic life. Our conversation dives into polyamory and ethical non-monogamy, dispelling some common misconceptions. We also discuss queerness, pansexuality and how Erin’s life has evolved with her husband, kids and partner. Whether you are curious about polyamory, or just looking for inspiration to feel more mentally, physically and emotionally aligned with your true self, this episode is packed with so many important takeaways.

-How to let go of what other people think and get in touch with your authentic self

-Tips for prioritizing self-discovery and growth

-The events leading up to Erin coming out to everyone in an Instagram post and reactions after

-What you need to know about ethical non-monogamy and misconceptions about polyamory

-Queerness, pansexuality and the truth about labels

-Navigating challenges and benefits of living in alignment from people pleasing to trusting what feels intuitively good

-Erin’s mantras and words of wisdom for powerful mindset shifts

-Parenting challenges of emotional regulation and co-regulation with young kids

-Exploring simple self-care practices of unplugging and slowing down for the whole family

This episode will challenge you to let go of judgement and ask yourself: am I living a life of authenticity and true alignment? Press play and explore the connection of mind body well-being and the often winding and non-linear path of spiritual, mental and emotional self-discovery.

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Erin on Instagram

Resources Mentioned: @SteadyPolyamory, @RadicalRelating, OPEN, The Ethical Slut, Polywise, Polysecure

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 28: The Truth About Fertility, Egg Freezing, IVF, Diet and Supplements with Dr. Natalie Crawford

EP 28: The Truth About Fertility, Egg Freezing, IVF, Diet and Supplements with Dr. Natalie Crawford

Dr. Natalie Crawford is board certified in both Reproductive Endocrinology and Infertility as well as Obstetrics and Gynecology. She is the co-founder of Fora Fertility, a boutique fertility clinic in Austin, Texas and hosts the As a Woman: Fertility Hormones and Beyond Podcast with over 4 million downloads. In this episode, she explains exactly how our fertility changes from our 20s to our 40s and what to consider depending on your goals. Dr. Crawford shares specific evidence based lifestyle and diet changes that optimize both success with natural conception and fertility treatments. Whether you are currently trying to conceive, planing for the future or just wanting to optimize your hormone health at any age, this episode is packed with so many actionable take-aways.

We discuss:

-Red flags in your cycle to indicate inflammation and the connection to hormone health and fertility

-When you need a full workup done considering your age group

-The controversy around when to check your egg count and what it means for fertility decisions

-How and why egg quality decreases with age and the impact on fertility, IVF and pregnancy loss

-Dr. Crawford’s top lifestyle recs that have the biggest impact on fertility

-Hidden sources of endocrine disrupting toxins and how to avoid them

-Dietary changes for for decreasing inflammation to improve hormone health

-The truth about sugar and sugar alternatives that nobody talks about

-Supplement recommendations and warnings for trying to get pregnant including Folate vs. Folic Acid, CoQ10 and more

-Dr Crawford’s journey of recurrent miscarriage, ectopic pregnancy and conceiving her children after reducing inflammation with lifestyle changes

-The connection between Celiacs Disease, Infertility and Recurrent Miscarriage

If you want to learn more about hormone health, fertility and lifestyle changes for reducing inflammation, Dr. Natalie Crawford breaks it all down in this incredibly detailed and informative episode!

Connect with Helene and the Mind Body Mother Community!

Get 30% off and a free $60 gift at Thrive Market here

You can find Dr. Natalie Crawford on Instagram, YouTube and listen to her Podcast

Check out Dr. Natalie Crawford’s courses and sign up for her newsletter

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 27: How to Optimize Pelvic Floor Health from Pregnancy to Perimenopause with The Vagina Whisperer Dr. Sara Reardon

EP 27: How to Optimize Pelvic Floor Health from Pregnancy to Perimenopause with The Vagina Whisperer Dr. Sara Reardon

The one and only “The Vagina Whisperer” Dr. Sara Reardon, joins the show to cover the 411 on peeing, pooping, periods, sex and our pelvic floor. Sara is a doctor of physical therapy, board-certified pelvic floor specialist, founder of “The Vagina Whisperer” online platform and author of FLOORED: A Woman’s Guide to Pelvic Floor Health at Every Age and Stage coming out in 2025. Sara tells us everything we need to know to optimize our pelvic floor health through the phases of motherhood. She gives specific tips for everything from birth positions and pushing during labor, to how and when to pee and poop, tools to address pain or discomfort during sex and how to strengthen your pelvic floor.

We discuss:

-How your pelvic floor works and why it changes during each phase from pregnancy to menopause

-The impacts of c-sections vs. vaginal births on postpartum pelvic floor recovery

-How your pelvic floor changes throughout your cycle impacting sex and workouts

-Hormonal changes during perimenopause, your pelvic floor and Sara’s personal and professional experience addressing issues

-Everything you need to know and avoid when it comes to peeing and your pelvic floor

-Tips for pooping that can help optimize pelvic floor health

-What you need to know about birth including pushing, positions and your pelvic floor

-What’s common vs. normal when it comes to issues with sex and how to address them

-The behind the scenes details of what happens in a pelvic floor PT evaluation

-Sara’s fast and furious unmedicated birth stories and how her experiences inspired her work

If you pee, poop, have sex, are pregnant, have had a baby or will go through menopause (aka all of us!) this episode is a must listen for need to know tips to optimize lifelong pelvic floor health.

Connect with Helene and the Mind Body Mother Community!

Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHER

Connect with Sara on social media @TheVaginaWhisperer

Take Sara’s pelvic floor quiz to see where to start your pelvic floor journey

Start a 7 day free trial of Sara’s pelvic floor fitness membership

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 26: How to Calm Anxious Energy and Regulate Your Nervous System

EP 26: How to Calm Anxious Energy and Regulate Your Nervous System

This solo episode with MBM host and yoga teacher Helene Kusman shares tools for regulating your nervous system to get out of the “fight or flight” mode many of us are constantly experiencing and into a calming parasympathetic state. Helene breaks down the physiological response we have to stressful situations and how prioritizing nervous system regulation can help us reach both our physical and mental health goals. If you are searching for the missing link to keeping your cool with everyday stressors, this episode is packed with simple strategies to say goodbye to anxious energy.

Helene shares:

-What you need to know about your Sympathetic and Parasympathetic Nervous System

-Helene’s top 3 nervous system regulating breathwork practices and how to do them

-How to make movement conducive to nervous system regulation in just 5, 10 or 15 minutes

-Tips for getting more sleep for those dealing with frequent night wakings, hormone imbalances and poor sleep hygiene

-The connection of diet to nervous system regulation as a possible missing link

-Ideas for setting boundaries in your relationships and work to optimize nervous system regulation goals

-When to seek professional support for nervous system regulation issues

This episode is short, sweet and packed with incredible takeaways for feeling like that super chill mom who can get through even the craziest days feeling confident, calm and at ease.

Take an in person or virtual yoga class with Helene here

Book an in person or virtual private yoga, Reiki or breathwork session with Helene here

Connect with Helene and the Mind Body Mother Community on Instagram

Links to Relevant Research:

• Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system

• Brief structured respiration practices enhance mood and reduce physiological arousal

• Effect of yoga on autonomic nervous system function in females

• Autonomic Dysfunction in Sleep Disorders: From Neurobiological Basis to Potential Therapeutic Approaches

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 25: Navigating Nutrition Trends, Intermittent Fasting, Blood Sugar Balance and Protein Intake with Functional Dietitian Jillian Greaves

EP 25: Navigating Nutrition Trends, Intermittent Fasting, Blood Sugar Balance and Protein Intake with Functional Dietitian Jillian Greaves

Functional Medicine Dietitian Jillian Greaves breaks down popular nutrition topics like intermittent fasting, blood sugar balance and protein intake, highlighting what women need from reproductive age to perimenopause and menopause. I ask her about some of the things I constantly see advertised and hear influencers sharing like greens and hydration powders and if we really need them.  We also get into Jillian’s journey to her current healthy pregnancy after miscarriage, and the major life changes she made in between.

We discuss:

-Intermittent fasting: how it differs for women vs. men and from reproductive age to perimenopause and menopause

-How much protein you really need per day and Jillian’s top animal and plant based whole food protein recs

-The truth about processed protein products and how many you should aim for per day

-Why blood sugar balance is Jillian’s #1 rec for hormone health and her top simple tips that really move the needle

-What you need to know about greens powders and what to look out for when vetting them

-Benefits of hydration powders PLUS cheaper and easier DIY alternatives

-Jillian’s journey to pregnancy after miscarriage and the major life changes she made in between

If you want to know the real deal about popular nutrition trends from a functional dietitian who specializes in women’s health, this episode is just what you need!

Connect with Helene and the Mind Body Mother Community!

Get 10% off Helene’s Pre+Postnatal Yoga Series here with code: MOTHER

Connect with Jillian @JillianGreavesRD and www.JillianGreaves.com

Book private 1:1 functional nutrition coaching with Jillian here

Check out Jillian’s PCOS Root Cause Reversal Program here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 24: Are You or Your Child a Highly Sensitive Person? Tools and tips with Mama Psychologist Chelsea Bodie

EP 24: Are You or Your Child a Highly Sensitive Person? Tools and Tips with Mama Psychologist Chelsea Bodie

Find out if you or your child are part of the 30% of the population considered Highly Sensitive People by identifying common traits of an HSP with Mama Psychologists Co-Founder Chelsea Bodie. She breaks down strategies for navigating the overwhelm of motherhood, especially for those who are highly sensitive and tools for supporting your highly sensitive child. Chelsea also shares how she got through having her first baby at 27 weeks and the 3 month NICU stay and postpartum depression to follow.

We discuss:

-How to identify if you or your child is a “Highly Sensitive Person”

-Strategies for dealing with the overstimulation of parenting and communicating your needs to those around you

-How to teach your kids to manage big feelings through tools like emotion coaching

-Chelsea’s story of a 3 month NICU stay after giving birth at 27 weeks and postpartum depression

-How Chelsea prepared for her second child after the experience and her tips for subsequent pregnancies and birth after trauma

-Real talk on the challenges of transitioning from 0 to 1 versus 1 to 2 or more kids

-Chelsea’s realistic self-care advice for busy moms

Whether you’re curious if you or your child are an HSP or are just looking for relatable and realistic talk on the challenges of motherhood, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Chelsea on Instagram and at www.mamapsychologists.ca 

Book a therapy session at www.couplestocradlescounselling.com

Check out the book Not Your Mother’s Postpartum

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 23: Everything You Need to Know About IVF: Coffee Date Episode with Fertility Clinic Nurse Jill Herrick

Jill Herrick is a mom to two IVF babies and works as a nurse at the fertility clinic that helped grow her family. We get into the behind the scenes details of what happens during every single step of the In vitro fertilization process from the retrieval to genetic testing, fresh vs. frozen transfers and beyond. Jill’s personal and professional expertise make this a unique glimpse into the in depth science of what’s happening during the process, as well as the real talk around things like what its like to be bloated and not fit into your clothes because of the meds.

We discuss:

-Jill’s story of having 2 IVF babies and a natural pregnancy in between that ended in miscarriage

-A deep dive on each step of the IVF process and what to expect

-Tips for taking care of yourself to get through the challenges of fertility treatments

-IUI (Intrauterine insemination) vs. IVF and the differences

-PCOS (Poly Cystic Ovary Syndrome) and how it relates to IUI and IVF

-How to optimize your chances of IVF success

-Jill’s experience getting back to strength training years after a tough birth experience with her second child

Whether you are curious to learn more about IVF for yourself, understand what a friend or loved one is going through or just to stay informed about this increasingly common option for people to grow their families, this episode is packed with so much helpful info!

Connect with Helene and the Mind Body Mother Community!

For more on IVF, check out Episode 6, Episode 15 and Episode 16

Get 30% off and a free $60 gift at Thrive Market here

IVF Resources from Jill:

Society for Assisted Reproductive Technology

American Society for Reproductive Medicine

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 22: The Truth about Infidelity, Prioritizing Intimacy and Superfoods for Hormone Health with Sophie Jaffe

EP 22: The Truth about Infidelity, Prioritizing Intimacy and Superfoods for Hormone Health with Sophie Jaffe

Helene chats with Sophie Jaffe about overcoming relationship challenges and how to prioritize intimacy with your partner after having kids. Sophie is a mom of 3, founder of Philosophie Superfoods and co-hosts the IGNTD relationships podcast and couples retreats with her husband Adi. She shares her past of Adi cheating on her, their break-up then journey through couples therapy and hard work to lay a solid foundation for their stronger than ever relationship. We also discuss adaptogens and herbs for the different phases of motherhood and Sophie’s experience holistically healing her hormone imbalance. Sophie has amazing advice on manifestation and attracting your dream life from your health to relationships, parenting and all of the things.

We discuss:

-Sophie’s story of overcoming her now husband’s past of drug dealing, jail time and cheating on her

-How to build or re-build trust with your partner through radical transparency

-Tips for intimacy and keeping things spicy after having kids

-Sophie’s wellness journey creating cleanses for celebrities and starting her own superfood company

-Herbs and adaptogens for libido, energy, anxiety and the different phases of motherhood

-Sophie’s reflections on recently turning 40, aging, manifestation and magnetizing your dream life

-Letting go of of victim mentality to find joy in motherhood and fulfill your needs through self-care

If you are looking to prioritize your relationship after having kids or want to learn more about hormone balancing with superfoods, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Sophie on Instagram and https://www.sophiejaffe.com/ 

Find Philosophie Superfoods on Instagram and https://www.thephilosophie.com/

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 21: Real Talk on Vaginal Health, Miscarriage, Pregnancy and Postpartum with OBGYN Dr. Stephanie Hack

OBGYN and mom of 3 Dr. Hack aka “Lady Parts Doc” breaks down the most common women’s health concerns she’s heard from patients of all ages. She explains possible causes of issues like abnormal vaginal discharge and heavy periods. Dr. Hack shares her personal and professional experiences with pregnancy, recurrent miscarriage and postpartum. She also gives specific tips for feeling empowered about your health and becoming your own best advocate when working with medical providers.

We discuss:

-The most common women’s health concerns Dr. Hack has seen in patients of all ages

-Postpartum mental health and what she’s learned from her personal and professional experiences with patients

-Dr. Hack and Helene’s take on what they needed to heal mentally after miscarriages

-Tips to advocate for yourself and avoid giving away your power when working with healthcare providers

-When it’s time to ask for a second opinion or switch providers, including during pregnancy

-Dr. Hack’s advice on self-care especially for mom’s of young kids who are barely able poop in peace

If you love real talk on all things women’s health and want to feel empowered about your body, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Dr. Hack on Instagram, Facebook, YouTube

Experience a holistically healthier you. Subscribe to the Lady Parts Doctor website for exclusive health and wellness content.

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 20: Silent Depression, Inner Child Healing and Navigating Divorce with Kids with LPCC-S Lauren Muir

EP 20: Silent Depression, Inner Child Healing and Navigating Divorce with Kids with LPCC-S Lauren Muir

Licensed Professional Clinical Counselor Lauren Muir shares her personal and professional experience with mental health struggles as a mom, specifically the most common issue she sees and calls silent depression. We discuss how to figure out if you have anxiety and depression, find support and make friends as a busy mom. Lauren explains how our childhood experiences impact our parenting and relationships and how to heal your inner child as an adult. We also discuss Lauren’s biggest challenge as a mom of three: going through divorce. She gives ideas for supporting yourself and children through life changes that are helpful for divorce and many other challenges with kids.

We discuss:

-Steps to take if you’re struggling with your mental health

-Making friends and finding your support system as a busy mom

-Navigating grief and supporting kids through divorce and life changes

-Inner child work and how your childhood impacts your parenting and relationships

-Steps for nurturing and healing your inner child as an adult

-How to authentically show up and stop caring what other people think

-Setting boundaries as simple and powerful self-care

If you are looking for ways to improve your mental health and support yourself and kids through life challenges, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Lauren @Lauren_SilverLinings and @MartinandMuir

Learn more about the @ShowUpMovement and this year’s Show Up Summit

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 19: SOLO 10 Simple Low Cost Self Care Practices for Busy Moms with Helene Kusman

SOLO 10 Simple Low Cost Self Care Practices for Busy Moms with Helene Kusman

Self-care can sound daunting and impossible as a busy mom, but it doesn’t have to be when you find simple practices that make sense for the phase of life that you’re in. Yoga teacher and mom of two Helene Kusman is sharing 10 low cost ways to bring self-care into even your most chaotic days in this solo episode. She shares why she started focusing on what she once considered superficial self-care like skincare, hair, makeup and clothing in addition to health routines like movement, hydration and mindfulness.

Helene shares:

-How to incorporate daily exercise realistically for mom life

-Her simple approach for prioritizing yourself when it comes to food

-How, why and when to start a self-care focused skincare routine

-Access to her free guided relaxations to help decrease stress

-Her 3 non-negotiable and delicious daily hydration hacks

-What to wear and not to wear to boost confidence and mental health

-Her life changing mindfulness technique that relaxes your nervous system

-How she started incorporating a basic but much needed hair and makeup routine

-Why you need adult only time and how she did this without childcare

-Simple ideas for much needed solo time with yourself

If you’re a busy mom who struggles with prioritizing yourself and incorporating self-care routines, this episode will give you specific simple, low cost ideas that you can get started on today!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Book an in person or virtual private session or class with Helene here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 18: Real Talk on Body Image, GLP-1 Drugs and Pregnancy Over 40 with Psychologist Dr. Rachel Goldman

Dr. Rachel Goldman aka Dr. Rachel is a licensed psychologist in NYC who you may recognize from health and wellness media including recent appearances on Oprah. She shares how to shift your mindset around body image and weight to let go of shame and stigmas. We discuss finding your "feel good weight", body comparison and how GLP-1 drugs like Ozempic fit into the conversation. Dr. Rachel also opens up about her IVF journey and having babies as an older mom at 38 and 42.

We discuss:

-Letting go of shame and stigmas around body image

-How the relationship with yourself and self-talk impacts your relationship with others including your kids

-Balancing the pressure or desire to lose weight with mental health needs to feel your best

-The truth about popular GLP-1 drugs like Ozempic

-Dr. Rachel’s IVF journey to avoid a certain gene and having kids as an older mom at age 38 and 42

-Behind the scenes of appearing on Oprah at 6 weeks postpartum

-Dr. Rachel’s tips for managing mental load and integrating self-care realistically for motherhood

This episode is packed with so many takeaways for navigating body image, weight loss, having kids as an older mom and prioritizing your mental health!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Dr. Rachel on Instagram, Facebook and Twitter/X

Learn more about Dr. Rachel’s work and offerings here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 17: Decoding Your Period, Hormones, Birth Control and Fertility and Women's Health RD Kaely McDevitt

EP 17: Decoding Your Cycle, Hormones, Birth Control and Fertility and Women's Health RD Kaely McDevitt

Women’s Health RD Kaely McDevitt breaks down the phases of our cycle and how to use that data to not only prevent or get pregnant, but also to align what’s happening in your life based on what’s happening in your body. We take a deep dive into tracking your cycle using basal body temperature, cervical fluid and positioning, as well as all of the different options for hormonal or non-hormonal birth control. Kaely explains some of the pros and cons of different methods through a non-judgmental and informative lens.  She shares tips for monitoring your hormone health and addressing any imbalances. At the time of recording Kaely is 35 weeks pregnant and shares what she did to prepare for pregnancy and get ready for postpartum.  

We discuss:

-How to align your life with the different phases of your cycle

-Tracking your cycle with basal body temperature, cervical fluid, cervical positioning and ovulation tests, known as the Fertility Awareness Method (FAM)

-Birth control methods including the differences between hormonal and non hormonal options

-The roles of hormones in our body like progesterone, estrogen and cortisol

-Detecting and addressing common hormone imbalances

-Common diet and lifestyle mistakes to avoid when balancing your hormones

-How Kaely prepped her body for conception, her pregnancy self-care and what she’s doing to get ready for postpartum

-Kaely’s tips for getting enough protein and protein packed breakfast ideas

If you’re overwhelmed by, but want to understand and optimize your hormone health, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Download your free Mind Body Mother Guided Relaxations

Connect with Kaely @KaelyRD and KaelyRD.com

Sign up for Kaely’s Pregnancy Prep Email Sequence here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 16: Reduce Mental Load and Overwhelm by Prioritizing your Mental Health with PedsDocTalk Dr. Mona

EP 16: Reduce Mental Load And Overwhelm By Prioritizing Your Mental Health With PedsDocTalk Dr. Mona

Listen in on the honest, real and relatable struggles of motherhood, packed with tips for finding support and experiencing more joy with Dr. Mona. She opens up about her birth trauma, postpartum complications, anxiety and depression and how to navigate the ups and downs of parenting with resiliency. 

Dr. Mona Amin is a board certified pediatrician, IBCLC, mom of 2 and creator of the PedsDocTalk platform and podcast. She is the go to resource for the intersection of motherhood, mental health, kids health and parenting. In this episode, Dr. Mona challenges the culture of motherhood “martyrdom” and shares actionable steps for reducing mental load and overwhelm.

We discuss:

• Mona’s 3 life-changing strategies for managing mental load and overwhelm in motherhood to find more joy

• Putting together your support team to prioritize mental and physical health

• How to effectively communicate with your partner to express your needs

• Tips for navigating judgement and mom-shaming on polarizing topics like infant sleep, feeding and vaccinations

• The truth about percentiles and how to avoid percentile anxiety and future issues around food and body image

• Mona’s traumatic births, postpartum complications, hospital stay, NICU stay and health issues with her first baby

• Her intuition that something was wrong and discovering scar tissue in her uterus and a fluid blockage (hydrosalpinx) of her fallopian tube

• Going through IVF to conceive her second baby after having her fallopian tube removed

• Mona’s subsequent postpartum complications and being diagnosed with the rare condition Vernix Caseosa Peritonitis

• Her experience with postpartum anxiety and depression and how to identify when you need help from a professional

• Mona’s insight and advice on processing birth and postpartum, trauma even if its years down the road

If you’re working on prioritizing your needs and long for getting support with the mental load of motherhood, this episode is for you!

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Download your free Mind Body Mother Guided Relaxations

Find Dr. Mona on Instagram, Tik Tok, Youtube and The PedsDocTalk Podcast

Check out the PedsDocTalk Website and Courses/Workshops

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 15: Surprise 2 Under 2 After Unexplained Infertility + Local Eating Tips: Coffee Date with Lindsey McClave

Surprise 2 Under 2 After Unexplained Infertility + Local Eating Tips: Coffee Date with Lindsey McClave

Real talk on figuring out when to have kids, infertility, miscarriage and surviving 2 under 2 with my friend, food writer and cooking show co-host Lindsey McClave. She shares her history of waiting years to decide to have kids only for it to take even longer going through IUIs, pregnancy loss and IVF, followed by a surprise pregnancy on her first baby’s first birthday. Lindsey is the foodie on the cooking show "The Farmer and the Foodie" and shares the benefits of incorporating local food and how to engage your kids in appreciating where their food comes from even if they are super picky eaters.

We discuss:

• How Lindsey her her husband debated having kids and decided when it was time

• What it was like to go through the unpredictability of unexplained infertility, IVF and miscarriage

• Her surprise unassisted pregnancy with her second baby and the feelings of confusion and guilt after previously going through infertility

• Lindsey’s tips for managing the overstimulation and mental load of life with 2 under 2 in the early days

• Lindsey and Helene's experiences on the long postpartum journey and transitioning back to prioritizing self-care

• How Lindsey makes cooking into a self-care practice

Coffee date episodes are chats with friends who share their expertise, experiences and perspectives on mental and physical wellness and mom life.

If you crave open, honest conversations around motherhood on the topics we don't always get to talk, you'll love this episode!

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Find Lindsey on Instagram here and The Farmer and the Foodie here

Watch The Farmer and the Foodie here and learn more about the show here

This podcast is for informational purposes only and is not intended to replace professional medical advice.

EP 14: Navigating Infant Food Allergies, FPIES, CMPA and Breastfeeding with Free to Feed Founder Dr. Trill

Navigating Infant Food Allergies, FPIES, CMPA And Breastfeeding With Free To Feed Founder Dr. Trill

Dr. Trill, the founder of Free to Feed, is the go to resource for infant food reactivity including FPIES, CMPA and food protein allergies while breastfeeding and introducing solids. She breaks down the exact symptoms to look out for if you suspect your baby may be reacting to food proteins including secondary symptoms that are not always talked about such as colic and sleep disturbances. She also explains the science of protein transferability while breastfeeding, which there is a lot of mixed and confusing information about out there.

Dr. Trill explains FPIES, CMPA and the differences between IGE and non-IGE mediated allergies. She also shares why a long term elimination diet is not recommended and which types of allergies are typically grown out of and when. We discuss the mental struggle of going through elimination diets while breastfeeding, as two moms who have been through it, and she gives some specific suggestions for how to manage.

Dr Trill shares her story of experiencing a nightmare situation of trying to figure out why her 3 week old wouldn’t stop crying and was covered in infected eczema with bloody diapers. When she was told that her daughter was reacting to food proteins in her breastmilk, even as a molecular biologist who was a protein expert, she was shocked. When she had her second daughter who also had food protein allergies, she knew she needed a community and founded Free to Feed.

We discuss the root cause of why there is such lack of knowledge, resources and awareness around infant food reactivity, which is the lack of research on women’s and children’s health issues and funding sources. We discuss what it’s like to be a female founder and researcher competing for funding in a mostly male dominated space with male investors.

Whether you are suspicious your baby may be experiencing food reactivity, are in the trenches of your elimination diet or just curious about infant food reactivity, breastfeeding and introducing solids, this episode is for you!

Connect with Helene and the Mind Body Mother Community!

Get 30% off and a free $60 gift at Thrive Market here

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Subscribe to the Free to Feed newsletter here

This podcast is for informational purposes only and is not intended to replace professional medical advice.