Category: Podcast (Page 17 of 21)

Healthy Eating, Shopping and Meal Prep with Health Coach Beth Kazcmar

Healthy Eating, Shopping and Meal Prep with Health Coach Beth Kaczmar

September 10, 2019 / Chris Brown / 0 Comments

Episode 41 Healthy Eating, Shopping and Meal Prep

In episode 41, Jill and Chris talk with Health Coach Beth Kaczmar about healthy eating, grocery shopping and meal prep ideas.

She holds a bachelor’s degree from University of Akron in Nutrition and Dietetics, is certified in health coaching through Precision Nutrition and currently works as a health coach at a medical practice.

She likes to help people to see what they can eat, instead of focusing on what they are told they can’t eat.

She said she likes to help them with variety, make it about recipes. “We tweak recipes, so they are not feeling deprived. For instance, substituting, normal flour for an almond flour and then adjust the liquids in the recipe.”

Some of the discussion points:

Tips on shopping the grocery stores – Produce. Fish. Organic. Locally grown. Nutrition label.
Food prep ideas for the week.
TasteMyTable instagram page of her original recipes for eating the rainbow. https://www.instagram.com/tastemytable/
How she squeezes exercise into her busy week: swimming, elliptical, and weights
Fueling for working out and training for endurance events.

Find her on:
@TasteMyTable
RevitalizeMed.com

Beth’s Red Cabbage Recipe from TasteMyTable:
Sweet and Spicy Cabbage on the go!

I love this recipe because all I do is chop all my ingredients, pop them in a zip lock bag, including the dressing, and when I’m ready to eat, just give a little shake and I have my salad to go

It’s packed with vitamins, minerals, antioxidants, and it’s high in fiber and low in calories

I hope you enjoy! 1/4 head of purple cabbage, shredded, 1 slice white onion, diced, 1 small whole carrot, diced, 1 T goji berries, 1 T raisins, 1 T Apple cider vinegar, 1 tsp olive oil, 1/2 tsp hot sauce, 1 tsp honey, sea salt and fresh ground pepper to taste.

Throw all ingredients into a zip lock bag, give a shake and enjoy!

Accountability and Consistency Equals Success

August 27, 2019 / Chris Brown / 1 Comment

In episode 40, Jill and Chris talk with Kai Boyer, a Certified Master Trainer in Orange County in Southern California.

Kai competed in tennis both in college and professionally. Unfortunately, she had a career ending hip injury and had to give up her sport. She then turned her attention to finishing her degree and starting her business, Kai Boyer Fitness.

She specializes in in Women’s Physique, Weight Loss, Athletic Performance Training, Injury Rehabilitation and Pain Management. With over 5 years experience, Kai has helped hundreds of individuals achieve their fitness goals and transform their lives and bodies through fitness & nutrition.

We discuss:

Questions to ask your personal trainer
Best exercises for women over 50
Modifications for basic exercises when needed
Functional training
Why she suggests the row machine and elliptical instead of the treadmill
Recovery and rest day
Healthy eating tips
Weight loss plans that she offers clients
How she defines fit
Healthy food lifestyle that limits sugar, trans fat and alcohol
Why she encourages food substitutions over food eliminations
How her meal plans are more manageable and maintainable

Those who would like to learn more about Kai Boyer Fitness and how accountability and consistency equals success can follow her:
Website: www.kaiboyerfitness.com
Instagram: www.instagram.com/kai_boyer_fitness
Facebook: www.facebook.com/kaiboyerfitness

Chris and Jill discuss the Fitbit app and watches.

- Which features we use and how we use them.
- Exercise
- Food
- Challenges
- Sleep
- Heart rate
- Water proof

What we like and why as well as what we don’t like and why.

Interested in joining a Becoming Elli FitBit challenge group? Let us know by sending an email to Jill@becomingelli.com or calling 330-970-6662 or connecting with us on FitBit. We will be posting our FitBit names in the Becoming Elli Private Facebook group to see who else is interested.

Best Podcasts of 2019 for Women Over 50 Jill and Chris in Becoming Elli sweatshirt

Fit Strong Women Over 50 Podcast – Best Episodes of the First Half of 2019

August 24, 2019 / Chris Brown / 3 Comments

If you’re new to podcasts, you may be interested in learning about the best podcast episodes for women over 50. Because we are more than halfway through the year, I decided to give you a heads up for the top 10 episodes of our Fit Strong Women Over 50 podcast downloaded during the first half of 2019. I’m calling these the best episodes because of the number of downloads. Everyone has their favorites!

These include a variety of episodes. Some are where we (Jill and Chris) interview experts – personal training, nutrition, and healthy living. In other episodes we interview “regular” people about their habits, routines, motivation and success with getting and staying fit and strong. Two of the episodes were just the two co-hosts discussing topics.

Best Episodes of the First Half of 2019
We defined best by the number of our women over 50 podcast episodes downloaded from our hosting platform during the time frame of 1/1/2019 and 6/30/2019. In other words the time frame is just the first six months of 2019. Most of these podcast episodes were released in 2019. Although all of the 2018 podcast episodes were available for download during the same time frame, they weren’t necessarily in the top ten for the first half of 2019

Best Episodes of the First Half of 2019 – Fit Strong Women Over 50 Podcast

How to Crave Healthy Foods & Stop Dieting – Melanie Jatsek
Hormone Health for Women Over 50 Jeannie Beaudin
Tap Into Your True Strength with Tammy Wise
Running and Staying Healthy with Wendy Rivard
Improving Fitness Through Spinning with Sherry Chlysta
Group Exercise Instructor Diane Reuther
Using Triathlons to Overcome Adversity Diana Woolf
Inspiration, Motivation and Discipline Jill and Chris
Becoming a Triathlete After Retirement Linda Brooks
Improving Health with Training, Sleep and Omega 3s Jill and Chris

While these are just a few of our almost 40 episodes, these were the ones most often downloaded during the first half of 2019.

Topics
We primarily focus on healthy eating, working out, positive mental health and other ways we define fit and strong. We’re always looking for guests how have something of interest to the Becoming Elli community and welcome suggestions from our readers and listeners.

Have you listened to these episodes of the Fit Strong Women Over 50 podcast for the Becoming Elli Community?

I know I have my favorites! Which ones are your favorites? Why? Let me know by leaving a comment below or leaving a phone message 330-970-6662 or send an email to Chris@BecomingElli.com.

Releasing Stress with Tapping - Holly Timberlake Becoming Elli

Releasing Stress with Tapping – Energy Psychologist Holly Timberlake

August 13, 2019 / Jill McCauslin / 1 Comment

Episode 39 Releasing Stress with Tapping

In episode 39 of the Fit Strong Women Over 50 podcast, Chris and Jill talk with Holly Timberlake, PhD about being healthy mentally as we age. Holly is a Licensed Psychologist who practices as a holistic, alternative psychotherapist. She works with clients on a variety of issues, including overcoming trauma and healing from depression, anxiety, and low self-esteem.

Holly talks about Emotional Freedom Technique (EFT) and explains how we can release stress with tapping to become calmer and more relaxed. She describes tapping as emotional acupressure.

One of the questions that Holly answered was about specific advice for women over 50. She gave a great, lengthy answer about adopting a youthful attitude toward life. She wrote a blog post, Youthfulness as We Age: Decreasing Stress in preparation to talk about her thoughts on this topic.

Releasing Stress with Tapping
Holly explains how tapping helps to release stress and bring down the effects of trauma, to allow people to move through life in a calmer, more enlivened way. The conversation also included the value of yoga and meditation, the joys of working with her adult daughter, and eating for your metabolic type.

Holly and her daughter conduct retreats which focus on yoga, meditation, community, and EFT. These are one day retreats offered about once a season. They are adding a new weekend retreat, a mother-daughter rejoicing weekend starting in October 2019.

Some of the links mentioned in this podcast:

HollyTimberlake.com
TodaysTapping.com on Facebook
TappingSolution.com for EFT information
Gary Craig for EFT information
Jack Canfield on meditation.
Louise Hay for affirmations and joy in your life.
Deepak Chopra

Some terms:

EMDR: Eye Movement Desensitization & Reprocessing
MTHFR: methylenetetrahydrofolate
Nightshades: tomatoes, peppers, potato, eggplant

Photo credit: Debra-Lynn Photography

Protein Bars of 2019 Podcast

July 23, 2019 / Chris Brown / 2 Comments

Episode 38 of Fit Strong Women Over 50

In episode #38 of Fit Strong Women Over 50 podcast, Jill and Chris compare 11 popular Protein Bars of 2019 with protein, carbs, fiber and of course taste.

Find out which ones we liked the best… and the worst!

*We purchased these bars ourselves, nothing was donated to us. All comments are our own and we were not paid for this review.*

Open a link to this image of the Protein Bar Comparison Chart found here.

Download to print a PDF of the Protein Bar Comparison Chart here.

We discuss the pros and cons of protein bars of 2019 and evaluate 11 different bars:

Kind Double Dark Chocolate
Kind Peanut butter
Rx
Luna
Zone Perfect
Quest
Muscle Milk
Think Thin
Power Crunch
Think Brownie
Think Thin Plant

We review the numbers and the taste of each one of these bars. The results surprised us and they may surprise you too!

If you are interested in making your own bars, click here for Melanie Jatsek’s bar, here for Heather Lentz’s bar or here for a variety of other homemade protein bar recipes.

Did we include your favorite bar? Let us know. Disagree with our taste test? Let’s talk about it! You can reach us at our voice mail 330-970-6662 or send an email to Chris@becomingelli.com. You can also find us on our social media accounts @becomingelli. It’s also easy to leave a comment below.

Ask Chef Laura Campbell – Episode #37

July 9, 2019 / Chris Brown / 0 Comments

In episode 37 of the Fit Strong Women Over 50 podcast, Jill and Chris interview Laura Campbell, a chef educator and lecturer in Cleveland Ohio.

We talk with her about our food system, teaching others about how to cook, her opinion about organic foods, preparing foods, and her favorite vegetables.

Since 2015, she has worked as the Chef Instructor for Lutheran Metropolitan Ministry, whose mission is to serve and advocate for the oppressed, forgotten, and hurting. Prior to joining the LMM team, Laura spent four years with Mustard Seed Market in Solon, Ohio where her passion for culinary education surfaced in earnest.

Ask Chef Laura

Years of private catering and patisserie further paved the way for hospitality instruction.

She holds an associate degree in Culinary Arts from The Culinary Institute of America in Hyde Park, NY, and a B.A. in Geology from The College of Wooster in Wooster, Ohio. Laura brings over twenty years of experience in the hospitality industry.

She lectures on a variety of topics including Culinary History, The Modern Food System, The Cooking Hypothesis, GMOs vs. Organics, and How to Navigate the Grocery Store. Laura also provides personal chef services, consulting and classes.

Follow her on Instagram: @askcheflaura
To learn more about her work at the Lutheran Metropolitan Ministry, click here to read about the Central Kitchen and Culinary Arts Training Program where Laura instructs.

Health at Every Size with Erica Leon

June 25, 2019 / Jill McCauslin / 0 Comments

What does it mean to have health at every size? Podcast #36 Becoming Elli Community

In episode 36 of the Fit Strong Women Over 50 Podcast, Chris Brown and Jill McCauslin talk with Erica Leon about body image, intuitive eating, and learning to live in a healthy way. Erica is a registered dietitian and is the owner of Erica Leon Nutrition, an outpatient group nutrition practice in White Plains, NY.

As a registered dietitian, Erica counseled people on diets, primarily to lose weight. After 10 or 15 years of noticing that people kept losing weight, only to regain it and then return for yet another diet, she looked for another way to help people regain health.

Erica uses a “non-diet” Health at Every Size ® approach, which helps chronic dieters to discover their natural, internal signals of hunger, fullness and satisfaction.

Jill, Chris, and Erica discuss how Erica promotes healthy behaviors like physical activity, eating in a balanced way, and “regular” meals. Erica says, “Intuitive eating allows you to focus on your bodily sensations.”

Healthy at Any Size

Some of the topics covered in this episode is

What harm the “diet culture” does to many women
Why a little more body fat for women over 50 is actually helpful for protecting the body.
Why the principle of habituation works

Some of Erica’s favorite mantras to eliminate negative voices are:

I am fine just as I am
I don’t need to please anybody
I am my own best friend
I believe in myself

Links

Intuitive Eating as a concept was developed by two revolutionary dietitians: Evelyn Trebley and Elyse Resch

Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole, M.S., R.D and Elyse Resch, M.S., R.D., F.A.D.A.

Intuitive Eating Workbook

Health at Every Size (The Surprising Truth about Your Weight) by Linda Bacon

Becoming Elli Mantras

Social Media

You can find Erica Leon at:

Facebook: Erica Leon Nutrition

LinkedIn: Erica Leon Nutriton

Instagram:Erica Leon Nutrition

Twitter: Erica Leon RDN

Pinterest: Nutrafit1

The Fit Strong Women Over 50 podcast is part of the Becoming Elli community. Join us as we explore ways to be fit and strong.

Inspiration, Motivation and Discipline Podcast #35

June 11, 2019 / Chris Brown / 4 Comments

Looking for inspiration, motivation and discipline? Podcast #35 Becoming Elli Community

In episode 35 of the Fit, Strong Women Over 50 podcast for the Becoming Elli community, Jill and Chris discuss inspiration, motivation and discipline.

We discuss attraction versus fear, commitment, accountability, the carrot and the stick as well as approach and avoidance.

Listen to the conversation where we talk about:

What’s the difference between inspiration and motivation?
Where does discipline come in?
How can you get motivated?
What do you do when you’re not feeling inspired to eat healthy or to work out?
How do you use the Becoming Elli community to help stay motivated or inspired?

More inspirational and motivational women mentioned in this podcast:

Improving Health with Training, Sleep, and Omega 3s

May 28, 2019 / Jill McCauslin / 2 Comments

In episode 34 of the Fit, Strong Women Over 50 podcast for the Becoming Elli community, Jill and Chris discuss a variety of ways for improving health.

Improving Health

There’s more to becoming like Elli than we like to think. It’s not just eat vegetables and get 10,000 steps a day. Jill and Chris cover some of the other aspects of being fit and strong. They discuss:

their training this spring
problems that arise with sleep and how to avoid them
the importance of including Omega 3 fats in the diet
their progress on the Becoming Elli 2019 veggie challenge.

Training

Chris and Jill discuss how they’re training for progress into summer and how they’re dealing with or avoiding injuries. Biking, running, yoga, and strength training are the major forms of activities.

Chris is also giving back to the running community by volunteering at aid stations for a variety of races.

Sleep

Chris explains:

why sleep is so important
why it can be difficult to fall asleep
how to improve sleeping habits

She also discusses some new research about how our body “cleans” our brains while we sleep.

Links:

6 choices to change blue screen and reduce eye strain:

Dr Andrew Weil 4-7-8 breathing https://youtu.be/YRPh_GaiL8s

Omega 3 Fatty Acids

Jill discusses why it’s important to have Omega 3 fatty acids in your diet and ways to increase your consumption of Omega 3s. This includes using supplements such as fish oil or krill and foods that are rich in Omega 3s like salmon, sardines, and walnuts.

Links

Why we lack of Omega 3s

Foods with Omega 3s

Becoming a Triathlete After Retirement – Linda Brooks

May 14, 2019 / Chris Brown / 1 Comment

Linda started running in 2011 and has a group of friends that call themselves the 50+ Posse. She gets up early in the morning to workout.

Around 2015 she started bicycling. She was active in the Slow Roll bicycling group in Cleveland that meets every Monday at different locations to ride through the city for about ten miles. It is good for beginner bike riders because the group rides slowly. Other cities also have Slow Roll bicycle clubs.

Linda retired in December 2015 and started swim lessons in January. She progressed quickly and was swimming the length of pool by May. By winter, she had already logged in 100 swimming miles. Now she swims for two hours, once she’s in the pool.

She is very real in sharing her story about becoming a triathlete after retirement.

Although she has had lupus for 16 years, she doesn’t “claim it.” Linda changed her diet to avoid foods the doctors said would trigger joint pain, took the medications that they prescribed for her and became very active.

Her first triathlon experience was in January 2018 at the Twilight Tri in Cuyahoga Falls, Ohio. She enjoys indoor cycling at the Cycle Bar in Hudson.

Motto for the biking groups that she belongs to is “No One Left Behind.”

Links mentioned in this episode:

Black Girls Do Bike https://www.blackgirlsdobike.com/
Slow Roll Cleveland http://slowrollcleveland.com
Black Girls Run https://blackgirlsrun.com/
Member of Cleveland Triathlon Club. Trains with them. https://www.clevetriclub.com/
She uses the runkeeper phone app: https://runkeeper.com/
The Great Ride https://www.wqed.org/ride movie about the Great Allegheny Passage (GAP) trail and the C & O bicycle trail that features members of the Black Girls Do Bike group.
Maps and info about Bike riding in NE Ohio, Cleveland and Akron : http://www.bikecleveland.org/wp-content/uploads/2015/03/Bike-CLE-spreads_bleed-no-marks.pdf
NE Ohio Bike trails: https://www.ohiobikeways.net/neregionlist.htm Akron: https://www.ohiobikeways.net/akron.htm
Cleveland: https://www.ohiobikeways.net/cleveland.htm