In the final episode of my series on nutrition, I’m speaking with Caroll Lee about the joy of eating and using food as preventative medicine. Caroll is a certified health coach and founder of Provenance Meals.  Each episode of this special series has provided me with at least one takeaway that I have carried over into my daily life. I hope it has been just as useful for you.  

Today, Caroll talks about her lifelong struggle with her diet. From a very young age, she suffered from stomach pains and it wasn’t until she first became pregnant and started to eat a more healthy diet that she began to correlate the diet with feeling better.  After making that connection and wanting a career change, Caroll decided to go back to school to study nutrition.

Show Highlights 

• Packaged foods are becoming more refined and more processed.
• Unhealthy eating can lead to chronic inflammation, which can lead to many lifestyle diseases.
• Why you should cut out processed foods and eat whole foods instead.
• Grocery shopping tips for healthy eating: at grocery stores, shop along the perimeter where the real foods are and avoid the aisles.
• Examine why you are eating--are you actually hungry or just bored?
• You don’t have to focus entirely on calorie count, look at portion size.
• Try to keep your ratio to 80% real food, 20% processed/refined.

“I don't mean to put pressure on people, but we have to start changing our lifestyle. We have to start changing what we eat because it really, really matters and it really matters to the people we love.”  Caroll Lee

Connect with Caroll

Instagram @caroll.lee

Instagram @provenancemeals

Website https://www.provenancemeals.com

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

Today I’m talking nutrition with registered dietician Lauren Zimmerman. Lauren is the Director of Nutrition at Synchronicity, a recovery, and wellness center. At the center, Lauren offers cooking classes, gut reset programs, and gives plant-based nutritional talks. All to help her clients live their optimal life.  

From a young age, Lauren was interested in cooking as a way to give to others, which led her to become a dietician. She became interested in plant-based nutrition when she was working as a dietician with cardiac recovery patients. Through her research, she discovered the many heart benefits of a plant-based diet.  

One of the biggest takeaways from my conversation with Lauren was to view recipes as a template, you can make small tweaks to shake things up, but don’t have to be super creative. I hope as you listen, you gain useful insights as well. 

Show Highlights 

• Embracing cooking allows you to focus on including more whole-food ingredients.
• If you want to experiment with plant-based nutrition, begin with one meal a day.  
• Try new recipes with plant ingredients as substitutes.
• When traveling, stay hydrated, bring healthy snacks, and try local restaurants over chains.
• Better nutrition can lead to more stable energy levels, better mental clarity, and better sleep patterns.  

“I saw food as an expression and something to give to. I still see food as making something for others.”  Lauren Zimmerman

Connect with Lauren

Email [email protected]

Instagram @laurenz_rd

Synchronicity https://thesynclife.com

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

Today, I am bringing you a conversation with my family on how we’ve been incorporating better nutrition into our household and daily routine. I believe it is beneficial to give children some level of ownership over their eating habits. In this episode, you will hear how we have been able to implement small changes within our household to eat healthier as a family. 

Some of the things we’ve been maneuvering include: my youngest daughter recently becoming vegetarian; my older daughter is working with a nutritionist to treat migraines, and my husband started eating better and incorporating healthy smoothies into our diet. We hope some of the changes we’ve implemented and share in this episode, inspire you to do the same.

Show Highlights 

• Eat more vegetables and plant-based proteins to boost your nutrition and build your immunity.
• Have at least five colors on your plate. This is a good measure of a balanced diet.
• ACAI bowls are a great go-to snack/meal.
• Why you should start your day with a good breakfast.
• Smoothie Secrets: use a good quality blender and recipe book, when ordering smoothies out, make sure to ask about added sweeteners or other additives. 
• Get your children involved! Involve kids in planning, making, and cleaning up after meals.
• But wait, hear why I think you shouldn’t take kids grocery shopping.  

Resources:

Connect with John Manning on LinkedIn

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

“You would die for your kids, but would you change for them?”  That was a question once posed to Suzanne Carpenter, founder of CarpenterOne80, a company that focuses on equipping people with the tools they need to help them lose weight while living a lifestyle they love. That one question helped Suzanne acknowledge that she had a life-long eating disorder. Wanting to provide the best possible example to her daughters, she decided to confront the problem. 

On today’s show, I’m speaking with Suzanne about making peace with food, and how she turned her journey into a business to help others do the same.  Suzanne became a certified nutritionist, and through Carpenter One80’s three distinct nutrition programs, she helps her clients learn their triggers, understand the basics of nutritional information, develop a maintainable lifestyle, and make their peace with food.  

Show Highlights 

• Rectify your relationship with food and make peace with it.
• Know your triggers, allow others to know them, and help you through them.
• Fiber is good for your overall health.  It’s good for your gut and gives you a full feeling
• Carbohydrates can build up in your system, too many can spill over to create fat.
• In the absence of excess carbs, your body will burn fat for fuel
• When looking at food labels: Carbs minus fiber = net carbs.  

“When you can understand just what foods to put in your body and why there becomes this beautiful balance, biology takes over, and the system sorts itself out.”  Suzanne Carpenter

Contact Suzanne:

Email Suzanne [email protected]

Website: https://carpenterone80.com

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

How can I be the most healthy? This question comes up often in conversations with friends, family, and clients. In my quest to answer this question and more, I am beginning a four-part series on nutrition. I am kicking things off with Dr. Stephanie Zgraggen. 

Dr. Stephanie was finishing her degree, working, studying for certification boards, preparing to buy a private practice, and planning a wedding. She began to feel the stresses of life and work weighing on her health. Unable to find a diagnosable problem, she relied on her training, did a deep dive into her health, and found she had several hormonal imbalances. Her year-long experience aided her ability to help other women with similar issues. Today, Dr. Stephanie is a trained chiropractor who owns a private practice that focuses on functional endocrinology, lifestyle modification, and whole food supplementation.

My discussion with Dr. Stephanie has taught me the importance of reading labels and understanding nutrients, and I hope it helps you too.

Show Highlights

• Functional medicine assesses the body for functionality. It looks at the grey area when there is no concrete medical diagnosis.
• When possible, buy from Farmers Markets or a CSA. They use fewer pesticides/chemicals, and they allow their crops to ripen longer on the vine.
• When buying vitamins, read the labels, and avoid synthetic ingredients.
• If unsure, start with a Multivitamin, fish oil, or Omega 3s.
• There are a lot of junk supplements/herbs on the market, find someone knowledgeable for help with brands and dosages.

"We've seen research over time that if you take high doses of synthetic vitamins, it depletes other pieces of vitamins and minerals in the body." Dr. Stephanie

Resources:Dr. Stephanie Zgraggen Website: https://drzgraggen.com

Phone +1 843.214.2997

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

Reflection is good for the soul, especially in today’s world. In this episode, I take some time to reflect on the lessons I’ve learned from past podcast guests. Because each guest has been impactful on my personal growth. I hope as you re-listen to some of the interviews, or listen to them for the first time, you will be as inspired too.

Show Highlights 

• The ever important lesson to live with intention was shared by Joan Mara, Brian Brault, Stacie Barber.
• Julie Tassy and Emily Cassel stressed the importance of, “Going with your gut.” 
• Eli Dent, Miranda Barrett, and Krista Moore taught me to keep learning and evolving. 
• Kiri Masters and Monica Barnet shared the importance of not letting setbacks hold you back.  
• And finally, I learned the value of not beating yourself up and giving yourself some grace; from Rob Jordan, Katty Douraghy, and Dana Marxer.

Resources:Episode 3 featuring Joan Mara

Episode 4 featuring Kiri Masters

Episode 5 featuring Brian Brault

Episode 7 featuring Krista Moore

Episode 8 featuring Katty Douraghy 

Episode 9 featuring Eli Dent 

Episode 12 featuring Monica Barnet 

Episode 14 featuring Emily Cassel 

Episode 17 featuring Julie Tassy 

Episode 19 featuring Rob Jordan

Episode 20 featuring Dana Marxer

Episode 27 featuring Miranda Barrett

Episode 28 featuring Stacie Barber 

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

When I look good, I feel good.

Right now there's a lot going on outside my control. A lot. So, I have decided to focus my energy on something that always makes me smile. Fashion! In fact--this week there will be a bonus episode of the podcast dedicated to my top 5 picks for spring. Wear now--feel great and impress your family!--and wear later--feel great and impress everyone else!

Spring Top 5

Sporty Sandals -- This season, I am trying Tevas (or something similar). For the last couple years I have worn my plastic Birkenstocks, which I still love! Both are great because they are waterproof, stay in place and last longer than a one-season (or shorter) pair of plastic flip-flops.

One-Piece Swimsuit -- After years of mix-n-match bikini/tankini summers, I am going for a black one-piece! Easy to wear with shorts to bike to the pool or with a coverup to provide a little more tummy coverage. Plus, what's more classic than a black mallot? I'm looking at Prana, Athleta and Everything But Water.

Cover-up/Dress (with build-in shelf-bra) -- I am going for a black, midi-length from Prana that will work either as a cover-up for a pool party or as an actual dress, with jewelry and shoes. Always easy to add a jean jacket (cape-style) to wear in the super cold AC.

Bright Earrings -- I love adding color in my accessories--to jazz up all my black. Earrings are fun, too, especially since we're all on video so much! I ordered these from The Slip, one of my favorite shops in Mount Pleasant, SC.

Subtle (yet fun!) Necklace-- After taking stock of my jewelry, I have lots of big, bold necklaces but nothing fun that's not too stuffy. (I'm not ready to wear my pearls for every-day!) I ordered this Evil Eye pendant (you know I love evil eyes) from Beckett Boutique, another Charleston, SC favorite--my runner up was the from Kendra Scott. Another "wear now for the video calls" accessory that will be fun all spring long--at home or out and about.

Bonus Item! I am also looking at jeans--I want a high-rise, wide leg or flare. Something that's not super skinny, which I already have, but still wearable with flats/sandals. Looking at Mother, Madewell and J. Crew.

(Note--I am not an influencer and I don't get paid if you buy anything. I do highlight some small businesses that could use our love right now. My intention is to provide fun ideas and fashion finds that work for my "mom/work-from-home" lifestyle. Plus, I need some escapism from all the bad news--thought you might, too.)

Contact:

[email protected]

Instagram @biggest_small_things

biggestsmallthings.com

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

Today we are talking about building a life or career around doing what you love. I’m talking with Carmen Marshall, a business mentor and lifestyle coach with 20 years experience. Carmen founded Soul Craft, a company with products and online instruction designed to help you create the modern-spirited lifestyle you’ll love to live.  

Carmen shares with us the story of working a job she didn’t like to save enough money to build her own company. A financial crash that erased much of that hard work made her realize the futility of putting off for tomorrow and the importance of living a life you love. That realization has helped her create and grow her company while living and traveling the world with a little dance thrown in to make her life all that much better.

I enjoyed my talk with Carmen, she helped me see a few new ideas for me to explore, and I hope she will be equally inspiring to you.  

Show Highlights

• Build your life or career around what you love. That’s how you will find enthusiasm.
• Loving what you do helps you survive the inevitable ups and downs.
• Listen to your intuition; it’s your body’s way of telling you the right course of action.
• Don’t be afraid to change your mind.
• Be willing to go against the grain to accomplish your dreams.
• Schedule time to do things you enjoy.
• Stress will find a way out, look for productive ways to release it, or it will come out in unexpected ways.

“I always teach my clients: look back before you look forward. Celebrate before you set your goals for the new year.” Carmen Marshall

How To Connect With Carmen:

www.CarmenMarshall.com

IG @carmen_marshall

FB www.facebook.com/CarmenMarshallEntrepreneur

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

Today, I am going to share a three-step process to help you create an empowered mindset during this time of heightened anxiety and fear. Yes, we're going to talk about the Novel Coronavirus. And, we're going to talk about how we're feeling. This episode speaks to the mental health aspect of dealing with any stressful situation and provides a process that we can follow to move toward a more positive mindset.

I want to provide this process, and I hope that you can take it and plug into it whatever is bothering, challenging, or irritating you and help you to find your way forward. We've got challenges, we've got fears, and we've got anxiety. But we also have opportunity and hope. It's all normal. We need to trust ourselves to know that we have what we need inside ourselves. 

Show Highlights 

• The mindset predicts the exact outcome experienced.
• Being in a decisive and empowered mindset takes us out of being reactionary and into being proactive. 
• The process of creating a positive mindset and the power of reframing
• How to get clear on your real stress point(s)
• Designing steps toward a thoughtful solution

The Power of TED by David Emerald: https://amzn.to/2Jb0rV3

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

This week we are talking about why the power of building a supportive and trusting environment and honoring yourself is essential in today's world. My guests are Dr. Kaitlyn Carroll, a pediatric and prenatal chiropractor, who owns and operates a corrective chiropractic office with her husband. And, Stacie Barber, a transformational life and wellness coach, who also runs a mindful body studio with her husband. 

They each share a story from their life that helped them grow into the wonderful women they are now. Their stories are different, but their lessons are similar: we must be willing to accept and trust ourselves for who we are and allow our struggles to help us grow. I hope we can all learn to honor ourselves a little more. 

Show Highlights

• Don't hit rock bottom before you reach out for help.
• Give yourself the same grace and compassion; you offer to others.
• Fill your life with things that are meaningful to you.  
• Sometimes you have to trust your instincts, make the significant changes to become who you are meant to be.
• Why it is vital to build a reliable support group

"The beautiful, spectacular part of being a human being is that we all have intuition guiding us at any moment." Stacie Barber

"The thing I would tell my younger self and anybody else out there starting a business is that it's hard to do it all on your own, but to have resources, you will go a long way." Kaitlyn Carroll

Resources:

Stacie Barber Coaching

Dr. Kaitlyn Carroll, Corrective Chiropractic

Untamed by Glennon Doyle

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com 

Have you struggled with finding your personal Why? Are you aware of how your Why leads to clarity and direction when you’re finding your path? Today I’m talking to one of my best friends, Miranda Barrett,  Vice President of Membership Growth and Retention at the Community Company. The Community Company builds and manages communities for business leaders.

Miranda was fortunate to work with Life Coach Jamie Douraghy on finding her WHY. As someone who also worked with Jamie, I can attest to the importance of finding your why, and how it leads to clarity and direction when finding your path.   

Miranda and I worked together for many years and became friends as we traveled the world together. We both made career changes around the same time and she’s here today to share how she went from a full-time executive to a full-time consultant and back to a full-time executive. Miranda also shares her story of hiking the Sierra Nevada trail—being totally present in the experience and how this experience allowed her to shut off her brain for a few days. 

Show Highlights

• It’s important to assess where you are in your current role and if your required needs being met.
• Sometimes the best way to grow is to leave a situation.
• Making career changes often leads to home, life, and financial changes.
• If you are thinking of making life changes you need to ask yourself WHY. 

“I think to anyone who may be in a situation thinking about going, first, understand that you can. You're not an indentured servant. You have to be smart about it financially. Digging down to what the root of the problem is, is so important.” Miranda Barrett, Community Company 

Resources:

Find Miranda on LinkedIn Find Jamie Douraghy on LinkedIn Find Andy Bailey on LinkedIn 

Mama Story Book

Contact Renee:  

[email protected]

Instagram: @Biggest_small_things 

Subscribe: https://mailchi.mp/939b8210f2f2/bst

***

EPISODE CREDITS:

If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment.

He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world.

Find out more at https://emeraldcitypro.com