show episodes
 
The Realistic Nutrition Podcast is hosted by Randa Derkson, a Certified Holistic Nutritionist, Natural Nutrition Clinical Practioner, and Certified Sports Nutrition Consultant. Randa talks about realistic nutrition, which means no diets and no deprivation (pizza, tacos, and chocolate are always welcome). Together we dispel myths, talk about food strategies, and interview guests and get educated.Formally The Healthy Mama's Podcast (and keeping those episodes for the first 22). You can find Ra ...
 
Deb Balino, of Sass & Smalls (www.sassandsmalls.com) brings on her "extra', infectious energy, and hard-to-miss enthusiasm to host Sass & Small Talk - my little corner of the web, to talk about "allllll the things" mommyhood, womanhood, and simply getting ones' sass back. From finding ways to integrate a creative, entrepreneurial spirit with family life, to friendships, to the chaotic and wonderful world of kids. The mess, the clean ups, the ups, the downs, chasing the kids while chasing the ...
 
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show series
 
S2 EPISODE 010 :: (Trigger Warning) Part of getting our "sass" back as a mom, is finding that inner part of ourselves that drives, inspires, and reignites that creative part of our brain. As to be expected, once kids and responsibilities enter the picture, we often push our dreams aside with the intention of revisiting said dreams at a later time w…
 
Today we're chatting with Tallon Martin from Built by Tallon about the 5 biggest fat loss mistakes he commonly sees with clients. Keep listening to see if you're making these mistakes and Tallon gives tips on how to rectify them. -- Follow Tallon on Instagram @builtbytallon Follow Tallon on Facebook Learn more about Manage Your Macros *Randa's Reso…
 
A short episode today, all about learning to say no and easing yourself into self care for the holidays. --- *Randa's Resources:* How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.com/randanutrition Randa Nutrition website: https://randaderkson.com/ Learn more about Manage Your Macros *Randa's Re…
 
Today I'm laying out how to get started with realistic habits that create long lasting change. -- *Randa's Resources:* How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.com/randanutrition Randa Nutrition website: https://randaderkson.com/ Learn more about Manage Your Macros *Randa's Resources:* F…
 
If you love the idea of health and fitness challenges but don't want super strict rules, Kim and Kalee's 75 Soft is the lifestyle habit challenge for you. 4 30 minute workouts a week Healthier choices are being made in the kitchen Read or listen to a little bit of an audiobook daily. Meditate or pray for 5 minutes. That's all that's required for th…
 
I'm so excited because on September 6, the Fast Track Your Nutrition with Macros Bootcamp starts. Today we're chatting about the BootCamp and what's included inside the 5 day workshop. Register here --- *Randa's Resources:* How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.com/randanutrition Rand…
 
Today we're chatting about how to get out of the dieting mindset. It's possible. Will it be an overnight success, no. That being said, here are some quick action tips. Join me for 5 days of live training at the Fast Track Your Nutrition with Macros Bootcamp. Follow me on TikTok --- *Randa's Resources:* How to Track Your Food: https://randaderkson.c…
 
How to calculate your macros for free or cheap. Join me for my 5 days of training in the Fast Track Your Nutrition with Macros Bootcamp. We start on September 6th. 1. Google free online macro calculator, you'll just have to sign up for promo email lists (more than likely). Most coaches have different formulas and you may have to experiment with you…
 
S2 EPISODE 009 :: (Trigger Warning) What happens when you get two diagnosed-as-adults ADHD Mamas on a Podcast Episode?? 2 Hours (don't worry, it's been cut to at least half) of boisterous bursts of laughter Collective tears (thanks for making me cry, Claire) Oversharing (or what social media refers to as just plain ol' sharing & storytelling) a who…
 
Shownotes: Clean Plate Mama site Sara's Instagram: @cleanplatemama Clean Plate Mama Facebook Page --- *Randa's Resources:* Fast Track Your Nutrition Manage Your Macros How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.com/randanutrition Randa Nutrition website: https://randaderkson.com/ Learn mor…
 
Links mentioned in today's podcast: 6 SIMPLE Steps To Fast Track Your Nutrition Free eBook Manage Your Macros Macro Calculator Protein Blueberry Muffins *Randa's Resources:* How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.com/randanutrition Randa Nutrition website: https://randaderkson.com/ Lea…
 
10 reasons why macros matter and how it will change how you see food while transforming your body. More details in the podcast but here are the cliff notes. 1. It doesn't label food as good or bad 2. It shows you a more balanced lifestyle (and a balanced plate). 3. It prioritizes protein 4. It helps you understand where the calories are coming from…
 
Today we're chatting with Kathlena from The Allergy Chef and this interview is about to blow your mind. Whether you have food intolerances or allergies, this podcast is a much listen. Kathlena has over 200 food allergies & intolerances, and can't drink most water. The members of her household also have food allergies and special diets, none of them…
 
Today we're chatting about why meal plans don't work. Mentioned in the podcast: Thriving Home Freezer Meals - save 20% with RANDA20 (affiliate) Food Freedom Your Way Program Beginners Guide to Tracking Macros 1:1 coaching --- *Randa's Resources:* How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.…
 
S2 EPISODE 008 :: If you are on a health journey that could benefit from healing your relationship with food - you've come to the right place! In fact, if you're anything like me, and you have experienced: struggling with diet restriction and deprivation food guilt, fear of food, or body shame yo-yo dieting ignoring your hunger cues binging on food…
 
I'm not sure if today's episode is here to make me feel better, you feel better, or just to vent but today I'm taking 10 minutes to talk about why balance is bullshit. --- *Randa's Resources:* How to Track Your Food: https://randaderkson.com/trackmacros Follow me on Instagram: https://instagram.com/randanutrition Randa Nutrition website: https://ra…
 
S2 EPISODE 007 :: I am so thrilled to introduce our very first guest on Sass & Small Talk. Knowledgeable, creative, and driven by passion, Renée Jordan of Early Bird, is my absolute go-to when it comes to all things early childhood. Early Bird is a platform subscription, that takes the burden off parents when it comes to activity planning for our t…
 
S2 EPISODE 006 :: Have you ever sat in front of your computer surfing the net, with over fifty open tabs staring at you, and you don’t even know where to begin because they’re all of equal importance? You’re overwhelmed... so instead of doing something about it, you contemplate opening up a new tab, ultimately shutting the computer down altogether,…
 
Today on the podcast I'm speaking with Don Lam, founder of DIY Body about why you're not seeing results. To access Don's How to Burn Fat Effortlessly, send Don a message on Instagram @DIYBODY and he'll send it your way. Full show notes on this episode coming soon. Follow @DIYBODY on IG DIYBODY's website @DonCarterFit on IG Watch this video on YouTu…
 
Today we're chatting with Registered Dietician, Amanda Nighbert who gives real strategies for real people who lead real, hectic, and often crazy lives. It's all about how the all or nothing mentality is hurting you vs helping you. Watch this interview on YouTube: https://www.youtube.com/watch?v=gPe3Q2IDByI Find more about Amanda and LEAN here: Offi…
 
Today we're talking about hypothyroidism and Hashimoto's with Ginny from Hypothyroid Chef. Visit Hypothyroid Chef Grab Ginny's Thyroid-friendly Grocery Guide Follow Ginny on IG How to Track Your Food Follow me on Instagram Learn more about Manage Your Macros *Randa's Resources:* Fast Track Your Nutrition and Hit Your Goals eBook How to Track Your F…
 
Today we're chatting about tracking our food and why I believe you should be doing it. It's not just about weight loss! It's about finding what foods are serving you vs hurting you. How to Track Macros free guide: https://randaderkson.com/trackmacros --- Follow Randa on Instagram Learn more about Manage Your Macros *Randa's Resources:* Fast Track Y…
 
Today we are chatting with Alyssa (a minimalism and productivity coach) from Your Unbusy Life to talk about how to avoid burning ourselves out with our kickstart to health and wellness. The info mentioned in today's episode: Alyssa's Unbusy Yourself Challenge (How to get Time to Yourself EVERY single night). Your Unbusy Life Website Follow Alyssa o…
 
Today we're chatting about habits and how they're made, broken, and rebuilt with Dr. Heather McKee. Get the full show notes for full details on How Habits for Weight Loss are Made, Broken, and ReBuilt. Learn more about Bite Sized Habits here and join Dr. McKee's 5 day challenge. --- Follow Randa here on Instagram. Learn more about Manage Your Macro…
 
Today we're chatting about Whole30, is it good or bad? Is it a diet? Do I, as a Certified Holistic Nutritionist recommend it? Here's the link for Food Freedom, Your Way that I mentioned in the episode. Follow me on Instagram: @RandaNutrition Learn more about Manage Your Macros *Randa's Resources:* Fast Track Your Nutrition and Hit Your Goals eBook …
 
Today we're chatting about weight loss with Beth Feraco from Beth Feraco Fitness. Some of the topics covered: The shame that surrounds weight loss Fat loss vs weight loss All about calorie deficits. Follow Beth @bethferacofitness all across social media TikTok Instagram Listen to her podcast: Cut the Crap with Beth and Matt Visit her website. --- S…
 
Take control of your nutrition and stop fearing food! Food Freedom Your Way will help you lose weight without giving up pizza and chocolate! Sign up here and ditch dieting forever @RandaNutrition on IG Learn more about Manage Your Macros *Randa's Resources:* Fast Track Your Nutrition and Hit Your Goals eBook How to Track Your Food: https://randader…
 
Today on the podcast we're briefly talking about macros and counting them. Is it a diet? Does it lead to bad habits? Follow me on Instagram here: @RandaNutrition Get the healthy Living Bundle on Sale here: https://cart.randaderkson.com/healthy-living-bundle/ Learn more about Manage Your Macros *Randa's Resources:* Fast Track Your Nutrition and Hit …
 
Today we're chatting about what to do after you overindulge and feel gross. Read the full show notes here: 10 Ways to Get Back on Track After a Binge Mentioned in the podcast: Get the overnight oats cookbook here: https://randaderkson.com/overnightoats Food Freedom Your Way (launches December 17): https://randaderkson.com/foodfreedomyourway Learn m…
 
Today we're chatting about hormones and energy and productivity through the phases of our cycle. Get Dr.Ashley's Hormone Optimization Planner Follower Dr. Ashley on Instagram here The Superwoman Code Podcast ------------------------------- Randa Nutrition Website RandaNutrition on IG I'm now accepting clients for my 1 on 1 personalized nutrition pr…
 
Today we're chatting with Amanda from Nourished Hormones. Amanda is a registered dietician who specializes in hormone health for women. Follow Amanda on Instagram and get in touch with her at @nourished.hormones. If you liked this episode, please leave The Realistic Nutrition podcast a 5 star rating. ------ Randa Nutrition Blog Randa Nutrition on I…
 
Halloween is just around the corner, and today I'm sharing how to navigate Halloween to still enjoy those Reese peanut butter cups! I'm now accepting clients for my 1 on 1 personalized nutrition program. You can find out more here: https://randaderkson.com/coach 3 Days to Get Your Nutrition Back on Track Challenge Don't forget to shoot me a DM on I…
 
In today's episode, we're chatting all about habits. Jessica Levy, the founder of The Habit Foundation, is teaching you the starter steps to building actionable habits so you will reach your health goals. Learn more about The Habit Foundation here (affiliate) Find Jessica on IG here . . . Randa Nutrition Website RandaNutrition on IG *Randa's Resour…
 
I'm super excited to be talking with Toni Marinucci from Tips with Toni today. Full show notes will be posted when the blog post is up. Show notes links: Tips with Toni Podcast @Tips_with_Toni IG Toni's Website -- find what Disney princess you eat like. Toni's Ted Talk Once Upon a Diet book (affiliate link) ----- Randa Nutrition site 23 Meal Prep O…
 
I'm so excited to get into today's podcast. Today we're chatting with Rachel Tiemeyer from Thriving Home and we're talking about her and Polly's bread and butter - freezer cooking. We're chatting why freezer cooking, how long it actually takes, and how incorporating just 1 a week can save you THOUSANDS of dollars a year. If you liked this episode, …
 
Do you compare yourself to others? To your old self? This is the podcast for you. Today on the podcast, I did a little something different. I started recording on my walk (sorry for the audio guys) and it ALL came out. This podcast gets personal, but it's out there. Shoot me a message on Instagram and let's chat about comparisons. --- Get Your Nutr…
 
The show notes contain affiliate links, Get the full truLOCAL review on the Randa Nutrition blog. I'm so excited to talk to you about truLOCAL today. We have Greg from truLOCAL on the podcast chatting about the benefits of buying local and how the trulocal program works. Get my curated boxes here (BC residents only) https://randaderkson.com/truloca…
 
Today on the podcast I'm sharing how to build a better bowl (salad bowl that is) and how if you follow my formula you'll have sustained energy throughout the door and feel FULLER LONGER. Get the Build a Better Bowl Cheat Sheet here. Full show notes and blog post coming soon. Recipes mentioned in the podcast: Romesco Sauce Recipe Protein-Packed Tzat…
 
Welcome back to the Realistic Nutrition Podcast! Today we're chatting about fiber. Why it's important and how you can up your intake (because you're probably not getting enough). It's easy to up your dietary fiber, here are some easy ways how to do just that! Full show notes here on the Randa Nutrition blog: How to eat more fiber and up your fiber …
 
Today we're chatting with Grace Lewis, a graduate of the first round of Eat Move and Meditate program. We cover the following: What was it that kept her committed to completing the program ? What were the struggles you faced ? What did she learn about yourself? Her favorite workout of the fitness part of the program. Was there an AHA moment? If so …
 
Today on the podcast, I have Dee Hiemstra and Emily Lewis, my partners in crime with the Eat Move Meditate program. We're chatting about the program, what's included and how mindfulness, nutrition, and fitness go together as the 3 pillars of health. The Eat Move Meditate registration opens on August 30 and the program starts September 20. Submit an…
 
Today we're talking about why rest is not a reward and all about burnout with Dr.Ashley Margeson. Full show notes can be found here: How Your Hormones Help Avoid or Reverse Burnout. https://www.ashleymargeson.com/ Harness your hormones hormone optimization guide Follow Ashley on Instagram --- Follow Randa on Instagram Visit Randa Nutrition *Randa's…
 
Today I'm going over the top 4 nutrition tracker apps on the market, the pros, the cons and what one is my personal favorite. Trackers Mentioned: Lose It (affiliate link) MacroStax My Macros + MyFitness Pal Build a Better Bowl Free CheatSheet: https://randaderkson.com/buildabetterbowl *Randa's Resources:* Fast Track Your Nutrition and Hit Your Goal…
 
Today we're chatting to Kristy from Klean Eating with Kristy about how tracking your food can help you reach your goals, but not necessarily in the ways you think. We also chat about budget friendly food options too. Get the full show notes on the post: How Tracking Food Will Help Your Reach Your Goals Follow Kristy on Instagram Kristy's site Healt…
 
S1 EPISODE 005 :: Do you ever spend hours mindlessly scrolling through your social media account and feel overcome by a surge of envy - to the point where you spiral and end up hosting your own pity party? Yeah... me too. The voices in your head start telling you that you aren't good enough, smart enough, wealthy enough, worthy enough, fit enough. …
 
On today's episode, we’re here with Salma Dinani a personal trainer who helps moms feel energized healthy, and strong. We're chatting about body respect and the difference between body positivity and loving your body plus all the reasons why you should work out (that's not changing your body). Workout With Salma website Body Positivity Blog post an…
 
Eating Healthy at Disneyland Guide that I mentioned at the beginning of the podcast. Today we're chatting going dairy free at Disneyland. Get the full show notes on Disneyland's Dairy Free Options. Disneyland Allergy information. Sign up for the meal plan class and let me know what you think. I am always looking for feedback on what I offer and wou…
 
If you're new to health and nutrition and don't know where to start, this podcast about nutrition basics with Zsa White is for you. Throw out everything you know about nutrition and listen to this episode. Let's keep it simple, shall we? Zsa's Instagram: https://www.instagram.com/zsatierawhite/ Join Zsa's Facebook Group: https://www.facebook.com/gr…
 
Ordering at Starbucks doesn’t have to be detrimental to your health. Here are some healthier options. Full blog post: Healthy Starbucks Drinks. Feeling lost with your nutrition? I have a free Get Your Nutrition Back in 3 Days challenge! https://randanutrition.com/3daychallenge Nutrition coaching plans: https://randanutrition.com/coach *Randa's Reso…
 
S1 EPISODE 004 :: I think all of us mamas and caregivers can agree - there just aren't enough hours in the day. However, some {brilliant} people make the choice to follow the golden rule... sleep when the kids sleep. And then... there's me. On this episode, I'm sharing with you how habitually engaging in Revenge Sleep Procrastination finally took i…
 
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