In this episode of You Had Me at Healthy, hosts Jonathan and Natalie Paul dive into the real-life challenges of maintaining a healthy lifestyle while navigating the social norms that often surround food. From school lunches and birthday parties to family gatherings and vacations, they explore how the Standard American Diet influences not only our children but also our relationships, routines, and identity.

Jonathan and Natalie share personal stories about empowering their kids to make confident food choices, building a supportive community, and finding joy in simple, healthy habits—like cooking together on vacation. Whether it’s navigating a potluck with different dietary needs or reflecting on how far they’ve come in their own health journeys, this episode is all about living intentionally in a world that often encourages the opposite.

Learn more:

Natalie's Website: https://www.nattiepaul.com/

Nourish to Flourish Program

Jonathan's Website: https://www.mohawkcode.com/

Recipe:

Engine 2: Macaroni Not Cheese

Takeaways

• Social norms can create pressure to conform to unhealthy eating habits.
• School lunches often promote unhealthy options, making it crucial to plan ahead.
• Empowering children to make healthy choices is essential for their development.
• Positive reinforcement helps build confidence in kids regarding their food choices.
• Creating a supportive community can enhance healthy eating habits.
• Handling different dietary choices in relationships requires understanding and patience.
• The outside world can be challenging for maintaining healthy eating habits.
• Cooking together as a family fosters bonding and healthier eating.
• Reflecting on past food habits can help inform better choices today.
• Every small choice contributes to long-term health outcomes.

Chapters

00:00 Reconnecting and Setting the Stage

01:41 Navigating Social Norms and Diet Choices

04:17 School Lunches and Food Options

07:18 Empowering Kids to Make Healthy Choices

10:08 Building Confidence in Social Situations

14:19 Leadership Through Nutritional Choices

15:10 Changing Perspectives on Food Sharin

17:28 Creating a Supportive Community

19:07 Handling Different Dietary Choices in Relationships

23:42 Overcoming External Food Challenges

24:32 Vacationing with Healthy Choices

28:46 Finding Joy in Cooking Together

32:13 Reflecting on Past Food Habits

35:12 The Importance of Healthy Choices for Kids

In this episode, Natalie and Courtney discuss the intersection of mindful eating and modern etiquette. They explore how to create a mindful dining experience, the importance of setting the table, and how to navigate technology during meals. The conversation also covers handling dietary restrictions in social settings, creating intentional family meals during busy seasons, and inspiring kids to make healthier snack choices. The episode emphasizes the importance of mindfulness, respect, and purposeful living in our daily lives.

Takeaways

• Mindful eating emphasizes respect for ourselves and others.
• Setting the table can elevate the dining experience.
• Keeping phones away during meals helps reconnect with family.
• Children respond better to rules when they understand the 'why'.
• Flexibility is key when attending social gatherings with dietary restrictions.
• Don't arrive at events hungry to avoid unhealthy choices.
• Make healthy eating fun and visually appealing for kids.
• Kids can develop a preference for fruits and vegetables over time.
• Intentional living can create memorable family moments.
• Shining from the inside out is essential for confidence.

Chapters

00:00 Introduction to Mindful Eating and Etiquette

02:54 The Importance of Mindfulness at the Dining Table

07:10 Navigating Technology and Family Dining

12:42 Handling Dietary Restrictions in Social Settings

18:21 Creating Intentional Family Meals During Busy Seasons

34:45 Healthy After-School Snacks for Kids

Resources:

Nourish to Flourish Program

Courtney Opalko Etiquette

Keywords

mindful eating, etiquette, family dining, dietary restrictions, healthy snacks, mindfulness, social settings, intentional living, nutrition, family meals

In this conversation, Jonathan and Natalie discuss the importance of nutrition for young athletes, sharing their experiences and strategies for fueling their children effectively. They cover topics such as grocery shopping, traveling while maintaining a healthy diet, dining out, and the significance of a positive mindset in sports performance. The discussion emphasizes the role of planning and preparation in ensuring that young athletes receive the nutrition they need to excel in their sports activities.

Takeaways

• Fueling youth athletes is crucial for their performance.

• Planning ahead with grocery shopping is essential for busy families.

• Healthy snacks should be readily available for young athletes.

• Traveling with nutritious food options is possible and beneficial.

• Dining out can still be healthy with the right choices.

• Encouraging kids to visualize success can enhance their performance.

• Healthy eating habits can be instilled from a young age.

• Parents should model healthy eating behaviors for their children.

• Creating a positive mindset is key to athletic success.

• Investing in nutrition is investing in their future.

Chapters

00:00 Juicing and Introduction to Youth Nutrition

01:11 Fueling Young Athletes: The Importance of Nutrition

03:44 Building a Healthy Foundation: Grocery Shopping Tips

08:23 Traveling Healthy: Eating Well on the Road

17:49 Dining Out: Navigating Restaurant Menus

22:46 Mindset and Success: The Role of Mental Preparation

Resources

Natalie's Nourish to Flourish Program

FREE 7-Day Juice Kickstart with recipes

Jonathan's Website: Mohawkcode.com

Keywords

youth athletes, nutrition, healthy eating, sports performance, family meals, grocery shopping, travel snacks, dining out, positive mindset, fueling success

In this episode, Jonathan and Natalie discuss the importance of healthy habits, identity transformation, and the role of family support in achieving wellness goals. They share personal stories of their journeys towards healthier living, emphasizing the significance of envisioning one's future self and setting micro goals. The conversation also highlights the impact of replacing unhealthy habits with positive ones and the joy of involving children in the process of healthy living.

Takeaways

• It's not just about changing one habit, but your identity.
• Support from family is crucial in changing habits.
• Envisioning your future self can motivate change.
• Small daily actions are votes for the person you want to be.
• Replacing unhealthy snacks with healthier options is effective.
• Micro goals can lead to significant progress over time.
• Involving kids in healthy habits fosters their appreciation for nutrition.
• Creating a supportive environment makes habit change easier.
• Positive experiences with family can enhance healthy living.
• Consistency in small wins builds confidence and momentum.

Chapters

00:00 Juice of the Day and Introduction to Healthy Habits

01:18 Identity and Habit Formation

03:37 Natalie's Journey: From Corporate to Healthy Living

05:55 Support Systems in Habit Change

09:48 Replacing Unhealthy Habits with Healthier Choices

14:43 Mindful Eating and Drinking Habits

18:09 Setting Micro Goals for Success

21:25 Creative Ways to Stay Active

23:15 Family Involvement in Healthy Living

Resources:

The Nourish to Flourish Program

Free 7-Day Juice Kickstart

https://www.mohawkcode.com/

Summary

In this episode, Jonathan and Natalie discuss the benefits of their lifestyle changes, sharing personal experiences and insights. They explore topics such as health improvements, family wellness, and the importance of mindful eating. The conversation also touches on societal perceptions of food choices and personal confidence, culminating in reflections on their journey towards a healthier lifestyle.

Takeaways

• Headaches and migraines have significantly decreased.
• Buying clothing has become enjoyable again.
• Weight loss of 35 pounds has boosted confidence.
• Hair growth has improved, enhancing self-esteem.
• Feeling lighter and more energetic at night and in the morning.
• Family health has improved, particularly with their son's eczema.
• Overall energy levels have increased throughout the day.
• The family's mood has become more positive and peaceful.
• Managing food choices is crucial in busy lifestyles.
• Confidence in public interactions has grown.

Chapters

00:00 Introduction and Juice of the Week

01:29 Top 10 Benefits of Lifestyle Changes

11:06 Family Health Improvements

19:54 Observations and Reflections

25:15 Conclusion and Wrap-Up

Resources:

Nourish to Flourish

Free 7-Day Juice Guide

Omega-3 Index Test

Omega 3, Mega EPA

https://www.nattiepaul.com/

https://www.mohawkcode.com/

Summary:

In this inaugural episode of 'You Had Me at Healthy', Jonathan and Natalie Paul share their journey towards a healthier lifestyle, inspired by Natalie's commitment to nutrition and wellness. They discuss the transition to a whole food plant-based diet, the challenges of getting their children on board, and practical tips for maintaining healthy eating habits in a busy family life. The conversation emphasizes the importance of positive eating, the nutritional benefits of plant-based foods, and strategies for navigating social situations while staying true to their health goals.

Takeaways:

• The podcast is inspired by the journey to a healthier lifestyle.
• Bok choy is a nutrient-dense superfood.
• Reading 'Eat to Live' sparked a commitment to health.
• Getting family members on board requires a gentle approach.
• Introducing dairy-free options can be a fun challenge for kids.
• Healthy food can be delicious and enjoyable for children.
• Positive eating focuses on adding nutritious foods rather than eliminating them.
• Hydration comes from both water and high-water-content foods.
• Navigating restaurant menus can be done with confidence.
• Planning meals is essential for maintaining a healthy lifestyle.

Chapters

00:00 Introduction to the Podcast Journey

03:01 The Inspiration Behind a Healthy Lifestyle

05:37 Transitioning to a Whole Food Plant-Based Diet

08:55 Involving the Kids in Healthy Eating

11:38 Understanding Whole Food Plant-Based Nutrition

14:59 Navigating Social Situations and Eating Out

18:06 Overcoming Challenges in Healthy Eating

21:22 Creative Solutions for Healthy Snacking

Resources:

• nattiepaul.com
• mohawkcode.com
• Nourish to Flourish Program
• Free 7-Day Juice Kickstart
• Eat to Live book