Free Self Care

This is a very common question that I get from my patients as well as our online community and on Instagram. Constipation is incredibly common but it doesn’t have to be! There are many ways to prevent constipation – or at least relieve symptoms of constipation to some degree – by making a few lifestyle and food changes. Listen to learn the best ways to prevent constipation! --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Good news coffee lovers – coffee may help you to lose weight and help you to reach your fitness goals quicker! Listen to learn the top 5 ways coffee helps you to lose weight! --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Is breakfast the most important meal of the day? This is one of the most common questions I’ve had in practice. And to answer simply, yes it is. What you eat (or don’t eat) in the morning does dictate how you will feel for the rest of the day. Listen to learn why breakfast is the most important meal of the day! --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

If you feel like you are always hungry and constantly needing to snack, it’s probably a good idea to take a look at what you are eating on a daily basis. It could be that you are just not eating enough at breakfast, lunch, and/or dinner, or it could be that it’s WHAT you are eating that is making you hungrier sooner. Listen to learn the top foods that make you hungry! --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Gaining weight is not as easy as it sounds, especially if you are someone who likes to eat healthy and loves to exercise. That being said, there are definitely ways to tweak your diet and exercise routine to gain weight in a healthy way without having to ditch your healthy lifestyle. Listen to this episode to learn the best ways to gain weight the healthy way! --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

With all of the chatter going on in today’s world, it’s incredibly important for you to be able to stand out from the crowd and communicate effectively. In fact, one of the most common traits of successful leaders is that they are great communicators.  In this episode Eric discusses 8 ways to improve your own communication skills. --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Heartburn  is when acid from the stomach shoots up into the esophagus, causing that burning like feeling down the throat – this is why heart burn is also referred to as “acid reflux.” I once had it described to me as a burp that won’t come out, which I think is probably the best description of how it feels! Heartburn is an incredibly uncomfortable thing and just about everyone will experience heartburn at some point in time. There are certainly ways to prevent acid reflux, and the prevention starts with food and drink. You don’t have to necessarily cut back on all of the food and drink that can cause heart burn, but cutting back and just being aware of the top offenders is good for your to know in case you start experiencing heartburn, or if you want to prevent heart burn in the first place. Listen to this episode to learn the top food and drink to avoid to limit your heartburn! --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Do you constantly feel like you have a voice in your head (feeding you negative thoughts!)? Well the good news is that this doesn’t make you crazy, it’s actually built into our DNA to have this pesky sidekick living alongside us. This mostly unwanted friend is often referred to as our “Monkey Mind” and like any monkey – it needs to be properly tamed. If the monkey mind is not properly tamed and we attach ourselves to it, that’s when serious problems begin to arise in our lives. In this episode, Eric talks about 6 ways that you can quiet your monkey mind and start living more in the moment. --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Think depression is all in the head? Well, think again. Depression is much more than just feeling sad and it actually may manifest itself in many different physical ways that you may not be aware of. Listen to this episode to learn 8 physical symptoms of depression. --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

The worst is when you are actively trying to be healthy and trying to incorporate healthy practices into your daily routine, only to find out that what you are doing is not helping, or may even be hurting you.  --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Taking a vacation is one of the very best things you can do for yourself because it’s a time to make happy memories and to reset and recharge. That being said, vacation can also be a time that you sabotage your healthy diet and exercise routine if you don’t plan accordingly. Listen to this episode to learn the worst vacation choices making you gain weight.  --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Do you ever consider how much sodium you are consuming? Most individuals need under 2,300 mg of sodium per day. This might sound like a lot, but it actually adds up very quickly and most will actually eat twice as much of this recommended amount. Ok, so why should you care? Well, aside from being linked to heart problems and certain diseases, too much sodium can also make you very uncomfortable. This is because an overload of sodium in the body leads to fluid retention, weight gain, bloating, and all around puffiness – nobody wants any of that. Listen to this episode to learn the foods you should limit and maybe avoid.  --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

Traveling can be fun, but it can also be unpredictable and it can be hard to stick to a healthy diet while traveling. The key is to have a plan, and to have healthy snacks on hand. A key point is to make sure you buy your snacks before you get to the airport or gas station, because the prices will be SO much higher at these places!  --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

A ketogenic diet means that most of your calories are coming from fat, you are eating a moderate amount of protein, and keeping carbs low – around 50 grams net carbs. In my opinion, when done correctly this type of diet is best for controlling and preventing chronic disease – most notably diabetes and obesity – and can make you feel awesome! --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support

It’s not easy sticking to a healthy diet, and what makes it even worse is when food and drink are marketed as healthy, only for you to find out that they are anything but healthy! Beverages are the worst offenders because they are easy to consume without them making you feel full or realizing that they are actually loaded with sugar. Listen to this episode to hear the top 6 beverages you should really avoid. --- Support this podcast: https://podcasters.spotify.com/pod/show/freeselfcare/support