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Real Food Stories

Heather Carey, MS

Real Food Stories is where we stop overcomplicating food, and start getting honest about what actually works.


Hosted by culinary nutritionist Heather Carey, this podcast is a grounded, real-life take on eating well in midlife. If you’re tired of conflicting advice, wellness trends that promise everything, and the constant pressure to “optimize” your body, you’re in the right place.


Here, we talk about real food - how to cook it, how to enjoy it, and how to trust yourself around it again. But we also go deeper. Into the stories we’ve been told about weight, health, and aging. Into the habits that no longer serve us. And into the noise of the wellness world that can subtley pull us further away from what we actually need.


Heather brings her experience as a nutritionist and chef, along with her own lived experience of midlife, to cut through the confusion. You’ll hear conversations about metabolism, menopause, food trends, and the everyday reality of trying to take care of yourself without turning it into a full-time job.


This isn’t about perfection, restriction, or chasing the next fix. It’s about finding a steadier, more realistic way to eat - one that supports your health and still leaves room for your life.


Because at the end of the day, food shouldn’t feel this hard, and it doesn’t have to.


Send questions and connect with Heather at heather@heathercarey.com or visit her website at www.heathercarey.com 

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  • 20 episodes
  • weekly
  • Avg 37 min
  • English

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  • August 24 · 35 min

    I Almost Forgot I Was a Cook

    Menopause advice has never been louder—and a lot of it has very little to do with actually feeding yourself. After spending a month in remote Maine, I came home with some clarity about what I want to build next: less wellness noise, more real food, and more kitchen confidence for women in midlife. In this episode, I talk honestly about why I've felt stuck, what slowing down gave me, and how my work keeps pointing me back to the same place: cooking. I'm a culinary nutritionist and former private chef, yet somewhere along the way I almost forgot how central cooking was to why I started doing this work in the first place. We also zoom out to the much bigger—and increasingly noisy—world of menopause nutrition and midlife wellness: GLP-1 medications, supplements, peptides, protein obsession, menopause weight gain, and the endless stream of nutrition advice and misinformation online. Some of these tools absolutely have a place, and menopause hormone therapy can be life-changing for the right person. But what happens when every body change becomes a problem to solve or a product to buy—and food becomes an afterthought? The question I keep coming back to is much simpler: How do we turn the science into dinner? Protein, fiber, blood sugar, bone health, heart health, sleep and energy all matter, especially for women in menopause and midlife. But knowing what nutrients we need isn't the same thing as knowing how to make satisfying, nourishing food we actually want to eat on a Wednesday night when we're tired. That's where I want to spend more of my time. I also introduce the idea of being "cooking curious" and why approaching the kitchen with a beginner's mind can replace intimidation and perfectionism with confidence, creativity and pleasure. If you've ever thought, "I'm not a cook," you are exactly who I want here. You don't have to be an experienced cook. You just have to be curious about what might happen if you became a little more comfortable feeding yourself well. Listen, subscribe and share this episode with a friend. And I'd love to know: What would make you feel more confident—or simply more interested—in your own kitchen? I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • August 12 · 48 min

    I Asked Her to Keep a Food Journal, And She Fired Me

    A client recently ended our work together after I asked her to keep a food journal for one week. The request came after she told me she was experiencing midlife weight gain and didn't understand why. I wasn't asking her to count calories, weigh her food, or prove that she was doing something wrong. I was using food journaling for what it can be very good at: helping us understand someone's actual eating habits and patterns so we have better information to work with. And it got me thinking about something much bigger than food tracking. When we hire a coach, dietitian, nutritionist, trainer—or any expert—we often want a plan. Tell me what to eat. Tell me what to do. Tell me how to fix this. But good nutrition coaching doesn't always work that way. Sometimes the next step isn't another meal plan. Sometimes it's paying attention. In this episode, I'm talking about why "I eat healthy" may be completely true and still not tell us very much about what's actually happening. I'm also looking at the role food tracking can play in nutrition coaching, why it's appropriate for some people and not for others, and why our eating patterns are often much harder to remember accurately than we think. For women in midlife, weight changes rarely exist in a vacuum. Menopause, sleep, stress, activity, pain, medications and lifestyle changes can all be part of the picture. Understanding menopause weight gain means looking at the whole person rather than simply handing someone another diet or meal plan. Most importantly, I'm talking about the responsibility on both sides of a coaching relationship. A good coach should listen, ask questions, provide expertise and meet a client where she is. But a client also has to be willing to observe, experiment, provide information and participate in the process. Because sustainable healthy eating and behavior change don't come from following the perfect plan. Sometimes the most useful thing we can do isn't immediately change what we're eating. It's getting curious about what's actually happening. I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #156
    June 17 · 32 min

    Why You're Exhausted in Midlife (Even When You're Doing Everything Right)

    You can sleep eight hours, eat healthy foods, and still feel completely exhausted. In this episode of Real Food Stories, we're talking about the hidden reasons so many women feel tired, overwhelmed, and drained during midlife. If you've ever wondered why your energy feels low despite doing "all the right things," this conversation is for you. We explore the invisible energy drains that often go unnoticed, including decision fatigue, emotional labor, information overload, and the constant pressure to optimize your health. From tracking protein and steps to worrying about supplements, fasting, and wellness trends, many women find themselves turning health into a second full-time job. You'll learn: • Why mental load can be just as exhausting as physical activity • How decision fatigue impacts energy throughout the day • The connection between overwhelm, stress, and food choices • Why skipping meals often leads to cravings later on • The difference between self-care and true nourishment • Simple ways to support your energy without adding more to your to-do list We'll also discuss how nourishment isn't about perfection, productivity, or another wellness checklist. Sometimes nourishment looks like eating lunch before you're starving, taking a walk without your phone, asking for help, or simply giving yourself permission to do less. If you're navigating menopause, midlife stress, burnout, or simply feeling stretched too thin, this episode offers a compassionate and practical perspective on what your body may really need right now. I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #155
    May 26 · 51 min

    Menopause and Intimacy: How Nutrition and Emotional Connection Can Transform Your Midlife Experience

    Have you ever felt that intimacy and desire take a backseat during menopause? You're not alone. Join host Heather Carey in this enlightening episode of Real Food Stories as she welcomes Lori Davis, a board-certified family nurse practitioner and certified sex counselor, to explore the often-taboo topic of intimacy during menopause and midlife. Together, they dive deep into the emotional and physical challenges women face during this significant life transition, moving beyond hot flashes and weight gain to uncover the complexities of connection, sexuality, and self-acceptance. Lori emphasizes that intimacy is not just about sex; it’s about fostering emotional connections and authentic sharing between partners. They discuss how stress, hormonal changes, and body image can impact intimacy, as well as the cultural pressures that often complicate women's sexuality. This conversation is a powerful reminder that women can reclaim their desires and navigate changing relationships with openness and curiosity. As a culinary nutritionist, Heather shares valuable nutrition advice and healthy eating tips that can enhance your well-being during menopause. The episode highlights the significance of nourishing your body and mind, encouraging women to embrace their experiences and redefine intimacy in ways that feel authentic and fulfilling. With insights into midlife nutrition and the importance of self-acceptance, Heather and Lori inspire listeners to prioritize pleasure and intimacy, even as life changes. Are you ready to explore how menopause can be a time of empowerment rather than limitation? Tune in to discover how to navigate your personal food journey with mindful eating practices and healthy lifestyle choices that resonate with your unique experience. From sustainable eating to the Mediterranean diet insights, this episode is packed with nutritionist insights that will help you embrace the beauty of midlife. Whether you're seeking to understand the role of hormonal changes in intimacy or want to learn how to cultivate midlife body positivity, this episode of Real Food Stories is a must-listen. Join us as we empower women to take charge of their health, redefine their relationships, and celebrate the journey of menopause with confidence and joy. Reach out to Lori, click HERE I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #154
    May 19 · 30 min

    From Misinformation to Empowerment: Nutrition Insights for Weight Loss and Healthy Living During Menopause

    Are you tired of the misleading narratives about weight loss and menopause flooding your social media feeds? Join host Heather Carey, a passionate nutritionist and chef, as she cuts through the noise and unveils the truth behind weight gain during midlife. In this enlightening episode of Real Food Stories, Heather addresses the pervasive myths surrounding menopause health, particularly the misguided belief that hormonal changes, specifically estrogen levels, are solely responsible for weight gain. Instead, she reveals how lifestyle factors like decreased physical activity, poor sleep, and unhealthy eating habits play a more significant role in our bodies' transformations during this critical phase of life. Drawing from her personal food journey through perimenopause and menopause, Heather empowers women to reclaim their health without falling prey to expensive supplements or the latest diet fads. Discover her insightful nutrition advicethat emphasizes the importance of strength training, prioritizing sleep, and embracing healthier eating habits. As a culinary nutritionist, Heather shares practical cooking techniques and healthy eating tips that align with the Mediterranean diet, helping you navigate the complexities of midlife nutrition. This episode is not just about weight loss; it’s a call to action for women to embrace their power and make sustainable lifestyle changes. Heather passionately debunks the weight loss myths propagated by wellness influencers and encourages listeners to make informed choices based on science rather than hype. With her empathetic approach, she fosters a sense of community support for women, emphasizing the importance of body positivity and self-care during midlife. Are you ready to challenge the diet culture and redefine your relationship with food? Tune in to hear how to nourish your body and mind through mindful eating practices and healthy lifestyle choices. By the end of this episode, you’ll feel equipped to take charge of your health journey, armed with the knowledge to overcome food confusion and embrace a joyful, sustainable approach to eating. Join us on this transformative journey as Heather shares her personal food stories, insights into nutrition for women, and the empowering message that you have the agency to manage your health and weight. Let’s break free from the cycle of dieting and explore the vibrant world of real food together! If this episode resonated with you, I’d love to hear from you. You are always welcome to email me — I personally read and respond to every message. Read About the Studies The SWAN study click HERE The Menopause Journal click HERE The Menopause Society click HERE I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #153
    April 21 · 23 min

    Unmasking Supplement Hype: Real Food Stories and Nutrition Insights for Women Facing Menopause Challenges

    Are you feeling overwhelmed by the supplement hype surrounding menopause? You're not alone! In this enlightening episode of Real Food Stories, host Heather Carey dives deep into the misleading wellness culture that often targets women, particularly those navigating the complexities of midlife and menopause. With a keen focus on the misinformation that floods social media, including supplement hype, Heather sheds light on the dangers of quick-fix solutions and the marketing tactics that prioritize profit over genuine health benefits. As a culinary nutritionist, Heather draws on her expertise to empower women to reclaim their health through real food and nutrition. She discusses a revealing study that highlights how a staggering percentage of menopause-related posts on Instagram promote supplements instead of providing valuable education. This episode is a wake-up call for listeners to be discerning about where they seek advice and to challenge the nutrition myths that clutter their feeds. Throughout the conversation, Heather emphasizes the importance of focusing on whole foods and sustainable eating practices rather than succumbing to the latest diet fads and trends. She encourages women to embrace their personal food journeys, question the information they encounter online, and prioritize healthy lifestyle choices that truly nourish their bodies. By advocating for a return to midlife nutrition and self-care, Heather inspires listeners to cultivate a positive relationship with food that supports their changing bodies. With insights into menopause health and the role of nutrition, this episode offers practical healthy eating tips and cooking techniques that resonate with women 40 and over. Heather's empathetic approach shines through as she shares personal stories and encourages women to embrace body positivity during this transitional phase of life. Discover how to empower your menopause journey by nourishing your body with real food, and learn to navigate the complexities of hormonal changes with confidence. Join Heather Carey on this transformative episode of Real Food Stories as she unpacks the truth behind the supplement hype and encourages women to embrace a holistic approach to health and wellness. It's time to ditch the confusion and reclaim your health journey with knowledge, compassion, and the power of culinary wellness. Tune in and take the first step towards a nourished, empowered you! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #152
    April 15 · 28 min

    What Are Peptides and Why Is Everyone Talking About Them?

    Are you feeling overwhelmed by the latest wellness trends like peptides and the pressure to conform to springtime dieting? Join host Heather Carey in this enlightening episode of Real Food Stories as she navigates the seasonal shift into spring and its profound impact on our eating habits and health. As a seasoned nutritionist and chef, Heather shares her personal food journey, reflecting on the confusion surrounding peptides and their growing popularity in the weight loss and anti-aging arenas. Women, especially those in midlife, often grapple with the anxiety of changing bodies and the relentless tide of food fads and trends. Heather empathizes with this struggle, recognizing the emotional turmoil that can accompany the search for effective solutions amidst the noise of diet culture. She urges listeners to slow down and make intentional choices about food, steering clear of quick fixes that often lead to frustration and disappointment. In her candid discussion, Heather opens up about her own health challenges, including a recent hip surgery, and emphasizes the importance of respecting our bodies' unique paces. She advocates for a return to simpler, nourishing eating habits, highlighting the joy of cooking and eating without the burden of overthinking. This episode is a gentle reminder that embracing real food and mindful eating practices can empower women to reclaim their health and well-being. With insights on peptides and their implications for women's health, Heather also delves into the myths surrounding weight loss, menopause health, and the Mediterranean diet. Listeners will gain valuable nutrition advice, learn about healthy lifestyle choices, and discover how to cultivate positive food beliefs that resonate with their personal journeys. Through her expertise, Heather offers practical cooking techniques and encourages sustainable eating habits that honor family food traditions and cultural influences. Whether you're navigating the complexities of midlife nutrition, exploring hormone therapy and nutrition, or simply seeking to enjoy the pleasures of cooking, this episode is packed with empowering insights. Join Heather as she champions body positivity, emotional resilience, and the importance of nourishing our bodies with real food. Tune in to embrace your agency in health decisions, and let go of the diet myths that no longer serve you. It's time to celebrate the beauty of food, the joy of cooking, and the power of nourishing our bodies in a way that feels authentic and fulfilling. Don't miss this opportunity to transform your relationship with food and discover the joy of healthy eating. Listen to Real Food Stories and embark on a personal nutrition journey that prioritizes your well-being and happiness. Remember, it’s not just about the food you eat; it’s about the stories you create around it. I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #151
    April 7 · 25 min

    The Nutrition Rules I Don’t Believe Anymore (Especially in Midlife)

    Have you ever felt overwhelmed by the conflicting nutrition advice out there, especially as you navigate the unique challenges of midlife? Join host Heather Carey in this enlightening episode of Real Food Stories, where she shares her nearly three-decade journey in nutrition and wellness. Heather reflects on her evolving beliefs about food and health, emphasizing the transformative power of real food and sustainable eating practices. As a culinary nutritionist, Heather dives deep into the misconceptions surrounding popular trends like cleanses, generic meal plans, and calorie counting, advocating instead for a holistic approach that honors your body's unique needs. Discover the importance of understanding your hunger signals, the benefits of cooking at home, and how strength training can empower your midlife journey. This episode is packed with nutrition advice that resonates with women seeking to reclaim their health and well-being. Heather encourages listeners to cultivate self-compassion amidst the noise of diet culture, especially for women experiencing hormonal changes during menopause. She introduces her Well-Nourished Woman membership, a supportive community designed to help women facing midlife health challenges, fostering connections and shared experiences. From personal food journeys to healthy lifestyle choices, this episode is a treasure trove of insights into nourishing your body with real food. Listeners will gain valuable tips on mindful eating practices, cooking techniques, and the significance of embracing your body during this transformative phase of life. Heather also tackles prevalent weight loss myths and diet fads, offering a refreshing perspective on nutrition that prioritizes joy and nourishment over restriction. Whether you're exploring the Mediterranean diet or looking for vegan cooking techniques, this episode provides a wealth of knowledge to empower your nutrition journey. Join Heather as she shares personal stories and practical advice, helping you navigate the complexities of midlife nutrition with grace and confidence. Tune in to learn how to embrace your unique food beliefs, celebrate family food traditions, and foster a healthier relationship with food. It’s time to empower your menopause journey and nourish your body with compassion and understanding. Let’s redefine what nutrition means for you in this exciting chapter of life! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #150
    March 30 · 1 hr

    Embracing Midlife: Nourishing Your Body and Soul with Mediterranean Lifestyle Insights and Healthy Eating Tips

    What if embracing midlife could unlock a treasure trove of joy, connection, and healthy eating? Join host Heather Carey in this inspiring episode of Real Food Stories as she dives deep into a heartwarming conversation with Anita and Dario, the dynamic duo behind the Mediterranean lifestyle movement, Live Your Life. They share their powerful insights on how midlife is not a time of decline but a unique opportunity for growth and transformation through intentional living and nourishing food. Anita, a rich life strategist, reveals her personal food journey from the corporate world to guiding others towards balance and happiness through the Mediterranean diet. Dario, a celebrated chef, adds flavor to the discussion by illustrating how their relationship has blossomed around shared meals and culinary experiences. Together, they emphasize the importance of community, the joy of cooking, and the emotional connections that flourish around the dinner table, proving that healthy eating is about more than just nutrition; it’s about nurturing relationships and creating lasting memories. Forget about strict diets and food fads! Their approach is all about cultivating a healthy lifestyle that prioritizes health, happiness, and connection. They encourage listeners to slow down, savor the simple pleasures of life, and embrace the Mediterranean way of living. Throughout the episode, they share valuable healthy eating tips and nutrition advice that can empower women navigating midlife changes, including menopause health and body positivity. As Anita and Dario introduce their culinary retreats and cooking series, they invite you to integrate these principles into your everyday life, making the Mediterranean lifestyle accessible to everyone. Discover how to overcome food confusion and embrace the seven pillars of abundance that will nourish your body and soul. This episode is packed with practical cooking techniques, mindful eating practices, and personal food stories that will inspire you to make healthier lifestyle choices. Whether you’re seeking weight loss stories or simply looking for empowering women’s health insights, this episode is a treasure trove of wisdom. Tune in for an enriching conversation that celebrates food, culture, and the beauty of midlife. Let’s embark on this journey together and redefine what it means to nourish ourselves and each other through the art of cooking and the joy of real food! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #149
    March 11 · 19 min

    From Diet Culture to Self-Acceptance: Real Food Stories on Embracing Body Positivity in Midlife Women

    What if the secret to true body positivity lies not in the number on the scale, but in how we nourish our bodies and embrace ourselves as we are? Join host Heather Carey in this thought-provoking episode of Real Food Stories, where she delves into the cultural obsession with thinness, particularly in light of the recent rise of GLP-1 medications that promise effortless weight loss. As a culinary nutritionist, Heather shares her insights on the alarming trend of extreme thinness among celebrities and the societal pressures that fuel this ideal, reminding us that the narrative of body positivity is more vital than ever. Throughout this episode, Heather candidly reveals her personal food journey, discussing her own struggles with body image and the impact of familial expectations. She emphasizes the importance of developing a healthy relationship with food and challenges the belief that thinness equals worth. Instead of chasing diet fads and quick fixes, Heather encourages listeners—especially women in midlife—to embrace their bodies and prioritize health and well-being over societal standards of beauty. As we explore the intersection of food and culture, Heather provides practical nutrition advice and healthy eating tips that resonate with women navigating the complexities of midlife and menopause. She highlights the significance of mindful eating practices and sustainable eating habits, inviting listeners to reflect on their own food beliefs and traditions. Whether you’re curious about the Mediterranean diet insights or seeking to overcome diet myths, this episode is packed with empowering discussions that inspire self-acceptance and joy in eating. With the backdrop of the seven pillars of abundance, Heather shares her expertise on nutrition for perimenopause and the importance of nourishing our bodies through every stage of life. Tune in for a transformative conversation that not only addresses the myths surrounding weight loss and body image but also celebrates the unique journeys of women as they empower themselves through food. Join us on this enlightening episode of Real Food Stories, where we redefine beauty, embrace midlife body positivity, and cultivate a healthier relationship with food. Let’s embark on this journey together, focusing on empowerment, nourishment, and the joy of real food. </div> I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #147
    March 4 · 27 min

    Discovering the Joy of Vegan Cooking: A Personal Food Journey with Chef Rachel Adina Mullen on Real Food Stories

    What if the secret to vibrant health and connection lies in the meals we share? Join host Heather Carey in this enlightening episode of Real Food Stories, where she converses with the inspiring Chef Rachel Adina Mullen, an award-winning plant-based chef and the author of the best-selling cookbook series, Vegan Flavors of the World. Together, they explore the transformative power of vegan cooking and how it can nourish not just our bodies but also our relationships and cultures. Chef Adina takes us on a personal food journey, recounting her transition back to a plant-based lifestyle, a decision rooted in her childhood experiences and a desire for nourishing, vibrant meals. As a culinary nutritionist, she emphasizes that vegan cooking is not about restriction; rather, it opens a world of creativity and flavor that can enhance our healthy lifestyle choices. This episode is packed with nutrition advice that challenges common food beliefs and myths about vegan diets, making it clear that they can be both satisfying and diverse. Adina shares her insights into the culinary techniques that elevate plant-based dishes, inspired by her travels and the authentic flavors of various cultures. Discover how her cookbooks aim to make global cuisines accessible and approachable for everyone, demonstrating that cooking for wellness can be both fun and fulfilling. The conversation also touches on essential topics like menopause health and midlife nutrition, providing empowering women with the knowledge they need to embrace their bodies and make informed food choices. As they dive into the significance of connecting with the cultural roots of food, listeners will gain valuable healthy eating tips that resonate with personal food stories and family food traditions. Whether you're navigating the complexities of midlife changes or simply looking to enhance your cooking repertoire, this episode is a treasure trove of culinary wellness insights. From overcoming food confusion to practicing mindful eating, Chef Adina's philosophy is all about nourishing your body and spirit through the joy of cooking. Join us for a delightful conversation that not only celebrates the art of vegan cooking but also empowers women to embrace their unique nutrition journeys. Tune in to Real Food Stories and discover how to make every meal a celebration of health, culture, and connection! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #147
    February 25 · 51 min

    When to Start Hormone Replacement Therapy: Protecting Your Heart, Bones, and Brain in Perimenopause with Dana Culp, DNP

    Are you feeling overwhelmed by the changes your body is going through during menopause? You're not alone! Join host Heather Carey as she sits down with Dana Culp, a certified menopause expert and founder of Thrive Midlife Medicine, to unravel the complexities of menopause and explore the transformative power of hormone replacement therapy. This episode of Real Food Stories dives deep into the common confusions women face regarding symptoms, hormonal treatments, and lifestyle adjustments during this critical phase of life. Dana shares her personal journey through perimenopause, shedding light on the challenges she encountered while seeking medical help and the glaring gaps in support for women navigating hormonal changes. Together, Heather and Dana emphasize the importance of individualized care, realistic expectations for symptom management, and how nutrition plays a pivotal role in menopause health. Discover valuable nutrition advice and healthy eating tips tailored specifically for women experiencing perimenopause and menopause. Learn about the seven pillars of abundance and how to nourish your body with mindful eating practices, sustainable eating, and even cooking techniques that align with your health goals. This episode is not just about managing symptoms; it’s about empowering women to take charge of their health and well-being. Dana also discusses the potential benefits of hormone replacement therapy when managed properly, alongside exciting advancements in menopause care, including the anticipated availability of FDA-approved testosterone products for women. This episode aims to demystify menopause, offering listeners the knowledge and tools needed to thrive during this transitional phase of life. Whether you're seeking insights into midlife nutrition, exploring the Mediterranean diet, or simply looking for inspiration through personal food journeys, this conversation is packed with empowering content. Tune in for a heartfelt discussion that celebrates midlife body positivity, embraces the power of nutrition, and encourages open conversations about women's health and wellness. Join us on this enlightening journey as we break down menopause myths, challenge diet culture, promote healthy lifestyle choices and explore hormone replacement therapy. Don't miss out on the chance to transform your understanding of menopause and learn how to advocate for your health with confidence. Empower your menopause experience and embark on a nourishing path toward wellness with Real Food Stories! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #146
    February 17 · 26 min

    It's Not What Food Can Do To You, It's What Food Can Do For You in Midlife

    Are you tired of feeling overwhelmed by food choices and the constant pressure of diet culture? Join host Heather Carey in this enlightening episode of Real Food Stories, where she delves into the complexities of food and wellness for women in midlife. Heather’s mission is to transform the narrative around food from one of fear and anxiety to a source of nourishment and joy. As a culinary nutritionist, she critiques the pervasive diet culture that bombards women with fear-based messaging, leading to confusion and self-doubt about what to eat. In this episode, Heather shares her insights on how these food beliefs can create a strained relationship with nourishment, resulting in decision fatigue and a loss of trust in one’s own body. She emphasizes the importance of intuitive eating, encouraging women to listen to their bodies and embrace a healthy lifestyle that prioritizes nourishment over perfection. With practical nutrition advice and healthy eating tips, Heather provides listeners with the tools to overcome food confusion and reclaim their relationship with food. Heather introduces her community, The Well-Nourished Woman, a supportive space designed for women to engage in meaningful conversations about food, health, and their personal food journeys without the pressure of diet culture. This episode is a call to action for all women to embrace a calmer, more joyful relationship with food, highlighting that meals should be a source of comfort and support rather than stress and anxiety. Whether you’re navigating menopause health, exploring midlife nutrition, or simply looking for empowering women’s health insights, this episode is packed with valuable information. From the Mediterranean diet to sustainable eating practices, Heather covers a wide range of topics that resonate with women 40 and over. Discover how to ditch diet myths and embrace mindful eating practices that nourish your body and soul. Join Heather Carey on this transformative journey as she empowers women to embrace their midlife changes with confidence and joy. Don’t miss out on this opportunity to reshape your food beliefs and cultivate a healthier, more fulfilling relationship with food. Tune in now and start your personal nutrition journey toward a nourished, empowered life! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #145
    February 10 · 45 min

    Menopause Isn’t A Boss Battle You Beat In 12 Months with Angela Burk

    Are you feeling overwhelmed by the changes that come with menopause and midlife? You're not alone! Join host Heather Carey in this enlightening episode of Real Food Stories as she engages in a heartfelt conversation with Angela Burke, an award-winning marketing strategist and author of the empowering book, Real Girls Guide to Midlife. Together, they dive deep into the complexities of midlife, exploring the emotional upheaval, identity shifts, and body changes that many women face during this transformative period. Angela opens up about her personal journey through motherhood, divorce, and the often-challenging experience of perimenopause. The discussion highlights the necessity of community and honest dialogue among women, moving away from the glamorized narratives often portrayed in the media. As they share their personal food journeys and insights, listeners are encouraged to embrace their own experiences and prioritize self-care amidst the chaos of midlife. This episode serves as a powerful call to action for women to reclaim their identities and share their stories, fostering a supportive environment for those navigating similar challenges. With a focus on midlife body positivity and the importance of nourishment, Heather and Angela explore how life changes impact self-care and nutrition. They provide invaluable nutrition advice tailored for women experiencing menopause, emphasizing the significance of healthy eating and mindful practices during this time. Listeners will gain insights into the seven pillars of abundance and how to make healthy lifestyle choices that empower their journey through midlife. From perimenopause nutrition to cooking for wellness, this episode is packed with healthy eating tips, cooking techniques, and the encouragement to ditch diet culture and embrace a joyful eating experience. With Angela's relatable stories and Heather's expertise as a culinary nutritionist, this episode is not just about food; it's about healing, vulnerability, and creating a nourishing life. Join us for this transformative conversation that celebrates women’s health, midlife wellness, and the power of sharing our real food stories. Whether you're navigating the challenges of menopause or simply seeking to understand the complexities of midlife, this episode is sure to resonate and inspire. Tune in and discover how to empower your menopause journey with nourishing practices and a supportive community! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #144
    January 27 · 52 min

    Unpacking GLP-1 Medications: Nutrition Insights and Real Food Stories for Sustainable Weight Management

    Are you curious about how GLP-1 medications can transform your weight loss journey and overall health? Join host Heather Carey as she engages in an enlightening conversation with registered dietitian Anna Reisdorf, who shares her personal experience of losing 40 pounds with GLP-1 medications. This episode of Real Food Stories dives deep into the science behind GLP-1s, exploring how these medications mimic hormones that regulate appetite and blood sugar levels, and what that means for your health and nutrition. Anna's journey provides invaluable nutrition advice and insights into the realities of maintaining weight after discontinuing GLP-1s. Together, Heather and Anna debunk common weight loss myths and discuss the psychological aspects of weight management, emphasizing the importance of sustainable healthy lifestyle choices and a balanced diet while using GLP-1s. This episode is packed with healthy eating tips that can empower women, particularly those navigating the complexities of midlife health and menopause. As they explore the seven pillars of abundance in nutrition and health, Anna introduces her resource, the GLP-1 Hub, designed to provide credible information about these medications and their effects. This is not just a conversation about weight loss; it’s about understanding how to nourish your body holistically while embracing body positivity and overcoming the confusion surrounding diet culture. Listeners will gain insights into mindful eating practices, the significance of consulting healthcare professionals, and the necessity of ongoing support in managing health and wellness. Whether you're exploring hormone therapy and nutrition or seeking guidance on perimenopause nutrition, this episode offers a wealth of information to help you on your personal food journey. Join us for a heartfelt discussion that not only sheds light on GLP-1 medications but also celebrates the power of real food, cooking for wellness, and the importance of family food traditions. Tune in to discover how to navigate the complexities of nutrition while empowering yourself and others in the journey towards health and happiness! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • #143
    January 21 · 26 min

    Hot Flashes Aren’t A Personality Trait And Other Truths About Menopause

    Are you tired of the confusion and fear surrounding menopause, especially those pesky hot flashes that seem to come out of nowhere? Join host Heather Carey in this empowering episode of Real Food Stories, where she unravels the mysteries of menopause, hot flashes and offers practical, actionable advice for women navigating this significant life transition. As a culinary nutritionist, Heather understands that menopause is a natural process that every woman will experience, yet it is often shrouded in misconceptions and overwhelming information. Through her expert insights, she aims to replace fear-based narratives with knowledge and support. Heather shares her top ten tips for managing menopause, emphasizing the importance of nourishing foods and healthy lifestyle choices. Discover how mindful movement can replace punishing exercise routines, and learn about the role of hormone replacement therapy and phytoestrogens in your diet. With a focus on essential nutrients, hydration, quality sleep, and mindfulness practices, Heather provides a holistic approach to menopause health that empowers women to take control of their experiences. This episode also highlights the significance of building a supportive community to combat feelings of isolation during this time. Heather encourages women to uplift one another, reinforcing that they are not alone in their journeys. By making informed choices and setting realistic expectations, you can navigate the hormonal changes and challenges of midlife with confidence and grace. Don’t let menopause myths dictate your health journey. Tune in to discover how to nourish your body, embrace your midlife changes, and cultivate a positive body image. With Heather’s friendly and empathetic guidance, you’ll gain the knowledge you need to make empowered decisions about your health and well-being. Whether you're experiencing hot flashes, weight fluctuations, or emotional resilience challenges, this episode is packed with nutrition advice, healthy eating tips, and insights into perimenopause nutrition. Learn how to incorporate the Mediterranean diet into your life, understand the impact of food beliefs on your health, and explore culinary wellness techniques that can transform your relationship with food. Join us on this journey of self-discovery and empowerment as we break down the barriers of diet culture and embrace joyful, sustainable eating. It’s time to take charge of your menopause experience and celebrate the incredible women we are! I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • January 13 · 35 min

    Navigating Women's Health in 2026: Empowering Midlife Women Through Real Food and Supportive Communities

    What if the key to unlocking your best health in midlife lies in simplifying your journey? Join Heather Carey in this enlightening episode of Real Food Stories, where she shares her personal recovery from hip replacement surgery and dives deep into the complexities of women's health as we approach 2026. With an overwhelming amount of health information at our fingertips, it can be easy to feel lost in the noise of wellness trends. Heather emphasizes the importance of creating a supportive community for women, where sharing experiences and questions about health becomes the norm, rather than feeling isolated and burdened by societal pressures. As a culinary nutritionist, Heather recounts her own surgery experience, shedding light on the often confusing landscape of hormone replacement therapy and the necessity of individualized medical advice. She passionately advocates for sustainable health practices over extreme diets and quick fixes, encouraging listeners to embrace a mindset of exploration and self-compassion. Together, let’s navigate the landscape of women's health and wellness, focusing on what truly nourishes our bodies and souls. Throughout the episode, Heather offers insightful nutrition advice, healthy eating tips, and personal food stories that resonate with women in midlife. Discover the power of mindful eating practices and the importance of understanding food beliefs and culture as you embark on your own personal nutrition journey. Whether you're grappling with menopause health, exploring the Mediterranean diet, or seeking to overcome weight loss myths, this episode is packed with valuable insights that empower women to take charge of their health. Join Heather as she discusses the seven pillars of abundance, the significance of emotional resilience, and the impact of hormonal changes on our bodies. This episode is not just about food; it's about fostering body positivity and embracing the changes that come with midlife. It's time to ditch diet culture and embrace a joyful, sustainable approach to eating that aligns with your unique needs. So, if you're ready to empower your menopause journey, nourish your body, and discover a healthier lifestyle, tune in to this episode of Real Food Stories. Let’s embark on this transformative journey together, celebrating the beauty of women's health and wellness in all its forms. I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • January 6 · 48 min

    Emotional Eating and Body Image: Jane McGinnis on Healing Through Compassionate Nutrition and Mindful Eating Practices

    Have you ever found yourself reaching for food during moments of emotional distress, only to feel guilty afterward? You're not alone. In this enlightening episode of Real Food Stories, host Heather Carey sits down with Jane McGinnis, a registered clinical counselor and author of the transformative book Always Hungry. Jane's inspiring journey of overcoming emotional eating and body image issues led her to lose an incredible 103 pounds and maintain that loss for over a decade. Together, they delve into the pervasive societal pressures of diet culture and the crucial role of self-compassion in nurturing a healthier relationship with food. Throughout the conversation, Jane emphasizes the importance of understanding the emotional triggers behind our eating habits. By recognizing these triggers, we can begin to break free from the cycle of emotional eating that so many of us experience. She shares valuable insights on how to foster a mindset of moderation and common sense, which is key to achieving sustainable health and wellness. With her personal food journey as a backdrop, Jane recounts her experiences with various diets and how she ultimately found success through small, positive changes rather than quick fixes. As they explore the intricacies of nutrition advice and healthy eating tips, Jane and Heather highlight the significance of reconnecting with one's body. They discuss how our upbringing and family food traditions shape our food beliefs and relationships with nutrition. This episode is a treasure trove of mindful eating practices and personal food stories that aim to empower women, especially those navigating the complexities of midlife and menopause. With a focus on midlife body positivity and empowering women’s health, Jane's insights challenge prevalent weight loss myths and encourage listeners to embrace their unique personal nutrition journeys. Tune in to learn about the seven pillars of abundance and how to cultivate a healthy lifestyle that aligns with your values and aspirations. This episode is not just about losing weight; it's about nourishing your body and soul, finding joy in food, and embracing the journey of health with kindness. Join us on this heartfelt exploration of emotional eating, sustainable eating practices, and the power of vulnerability in healing through food. Whether you're struggling with weight management, navigating perimenopause nutrition, or simply looking for cooking techniques that support your wellness, this episode offers something for everyone. Let’s break free from the chains of diet culture and embark on a journey of self-discovery through the lens of real food and culinary wellness. I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • Dec 17, 2025 · 25 min

    From Diet Culture to Real Food: Heather Carey's Journey in Nutrition, Wellness, and Women’s Health Empowerment

    Are you feeling overwhelmed by the latest trends in diet culture that seem to promise quick fixes but leave you more confused than ever? Join host Heather Carey in this enlightening episode of Real Food Stories as she navigates the complex nutrition and wellness landscape of 2025. With a keen eye on the shifting tides of food beliefs and diet culture, Heather dives deep into the resurgence of extreme diets and the obsession with weight loss fads reminiscent of the 90s. As a culinary nutritionist, she understands the unique challenges women face, especially in midlife, where the impact of hormone changes and societal pressures can create a confusing maze of nutrition advice. Throughout this episode, Heather sheds light on the rise of microdosing GLP-1 medications and the fixation on protein intake that has taken center stage in the wellness community. She also tackles the trend of using weighted vests as a shortcut to fitness, urging listeners to reconsider the importance of strength training and community support. With her personal food journey and insights into menopause health, Heather advocates for a return to real food and balanced meals that nourish the body and soul. As she shares her experiences with hormone replacement therapy, Heather calls for better education and clarity in the medical community regarding women's health and nutrition. The episode emphasizes the need to overcome diet culture and its myths, encouraging women to embrace their midlife changes with body positivity and self-care. Heather passionately discusses the seven pillars of abundance, which serve as a foundation for a sustainable, healthy lifestyle that prioritizes joyful eating and mindful practices. Looking ahead to 2026, Heather expresses her hopes for a simpler approach to health and nutrition that empowers women to reclaim their relationship with food. By fostering community connections and sharing personal food stories, she believes that we can all navigate the complexities of midlife with grace and confidence. Tune in to discover practical cooking techniques, nutritionist insights, and empowering advice that will help you ditch the diet fads and embrace a nourishing, fulfilling life. Whether you're seeking guidance on perimenopause nutrition, exploring Mediterranean diet insights, or simply looking for healthy eating tips, this episode of Real Food Stories is packed with valuable information to support your personal nutrition journey. Join Heather as she champions the importance of cooking for wellness and encourages women to embrace their unique food beliefs and traditions. Together, let's break free from the cycle of dieting and celebrate the beauty of nourishing our bodies with real food. I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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  • S3 · E139
    Dec 4, 2025 · 47 min

    Reclaiming Power in Midlife: Nutrition, Self-Care, and Tina Coleman's Inspiring Stories of Transformation

    Are you ready to embrace midlife nutrition as a time of opportunity rather than a crisis? Join host Heather Carey in this empowering episode of Real Food Stories as she sits down with the inspiring Tina Coleman, a fearless advocate for women's empowerment in midlife. Together, they dive deep into Tina's remarkable journey of resilience and reinvention, sharing powerful insights on how to navigate the challenges of aging with grace and strength. After facing profound loss and a life-altering car accident, Tina discovered the importance of reclaiming one's power and pursuing dreams, no matter the obstacles. This episode is a treasure trove of nutrition advice, healthy eating tips, and personal food journeys that will resonate with every woman facing midlife transitions. Tina's upcoming book, '50 Fabulous and Fuckable', serves as a guide for women navigating the complexities of midlife, challenging societal norms around aging and beauty. With humor and raw honesty, she encourages listeners to break free from outdated narratives and embrace a vibrant, authentic life filled with joy and possibility. The conversation touches on crucial topics such as self-care, body positivity, and menopause health, emphasizing that women can thrive and reinvent themselves at any age. Through Tina's story, you’ll discover how nutrition plays a pivotal role in midlife wellness, addressing the myths surrounding menopause and the importance of nourishing your body with real food. As a culinary nutritionist, Heather brings her expertise to the table, discussing how mindful eating practices and healthy lifestyle choices can profoundly impact women's health and nutrition during this transformative stage of life. Together, they explore the seven pillars of abundance, offering insights into sustainable eating, cooking techniques, and the Mediterranean diet that supports hormonal changes and skin health. This episode is not just about food; it's about empowering women to take charge of their health and well-being, dispelling weight loss myths, and embracing the beauty of aging. Whether you're navigating perimenopause or simply seeking inspiration for a healthier lifestyle, this episode is packed with valuable insights and personal food stories that will motivate you to embrace your midlife journey. Tune in for a conversation that celebrates vulnerability, emotional resilience, and the joy of cooking for wellness. Join Heather and Tina as they empower women to nourish their bodies, challenge diet culture, and create a life filled with abundance and joy. Don’t miss out on this enlightening episode of Real Food Stories! </div> I would love to hear from you! What did you think of the episode? Share it with me :) Support the show Let's Be Friends Hang out with Heather on IG @greenpalettekitchen or on FB HERE. Let's Talk! Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather. Did You Love This Episode? "I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.

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