Fed+Fit Podcast

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 49th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 49 Topics: The Paleo Cupboard The Paleo Cupboard Cookbook I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 49: Interview with Amy Densmore of Paleo Cupboard Today, I’m talking with my friend and blog colleague, Amy Densmore, of The Paleo Cupboard, about her new book, how she manages to stay healthy with essentially 3 full time jobs, and how she transitioned her two young girls to a real food lifestyle. TOPICS: 1. Introducing our guest, Amy Densmore[3:27] 2. About Amy’s book [9:55] 3. Everyday tricks to sticking with good habits [18:30] 4. Advice for moms transitioning to paleo [26:57] Cassy Joy: Good morning everybody! Today we’re back with another very special interview. I’m thrilled to be talking with my friend and special guest. She’s a friend and colleague I like to think of you, Amy, as. {laughs} Just so you know. Amy Densmore: {laughs} Yes. Cassy Joy: Her name is Amy Densmore; oh, there’s puppies! I love it. Amy Densmore: Yeah. {laughs} Cassy Joy: Of The Paleo Cupboard. She’s got an incredible blog, an awesome resource, really the most hilarious social media account. She always has me giggling, and I’m constantly taking screen shots of her funny things that she posts online. So she’s awesome, and she came out with a beautiful new book today, and I wanted to introduce you guys to her. I think she’s got some really great perspectives on a lot of topics we’re going to talk about, so welcome to the show Amy! Amy Densmore: Thank you for having me. I’m super excited. This is my first podcast. Cassy Joy: Wo-hoo! Amy Densmore: So they say you always remember your first, so, this is memorable. Cassy Joy: {laughs} Amy Densmore: This is exciting, I’m pumped. Thanks for having me! Cassy Joy: Oh my gosh, you’re so welcome. It’s an honor to have you today. This is going to make my day so much better, I got to talk with you. Amy Densmore: Yes! {laughs} Cassy Joy: I still remember; Amy, I don’t know if you remember this, but I think we met; I don’t know if it was 2 or 3 years ago, and it was PaleoFx. And a group of us went to lunch... Amy Densmore: Yes! {laughs} Cassy Joy: I can’t remember, Lamberts, I think that’s what it was, in Austin. Amy Densmore: Yes, in Austin, yes. Cassy Joy: Yeah! And Mary Shenouda was there, and oh gosh, a bunch of other people. Amy Densmore: Yes, I think Simone from Zenbelly. Cassy Joy: That’s right, Simone was there. Pamela Martha Focker. {laughs} She was there. Amy Densmore: Yes, she was there, yes. Cassy Joy: And we just had this great lunch, and I remember sitting across from you. We hadn’t met before, and I was like, who is this hilarious beautiful woman that is just {laughs} and we had the best time. I didn’t want lunch to end. Amy Densmore: Yeah, that was so much fun. So much fun. I do remember that, yes. That was our first time for meeting! That was quite the lunch. I think everyone around us was not as impressed. Cassy Joy: {laughs} Amy Densmore: Because we were just; everybody at that table was just laughing the entire time, we were having so much fun. Cassy Joy: We were, I remember.

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 48th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 48 Topics: Seven steps to form a new habit I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 48: How to Form a New Habit

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 47th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 47 Topics: Christmas Trivia Questions I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 47: Reindeer Games with the Garcia Girls!

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 46th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 46 Topics: Welcome Special Guest Caroline Potter of Colorful Eats Nutrition Questions for Caroline Colorful Eats Nutrition All-American Paleo Table: Classic Homestyle Cooking from a Grain-Free Perspective Scrumptious and Styled The Nourishing Buzz Podcast I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 46: Fed+Fit Special Guest: Caroline Potter Today, I’m talking with my friend and special guest, Caroline Potter of Colorful Eats Nutrition about her new book, how she’s come to view her type 1 diabetes diagnosis as a blessing, and her top food photography tips. TOPICS: 1. Introducing our guest, Caroline Potter [1:12] 2. Caroline’s health story [5:40] 3. Positive mindset on body image [15:31] 4. Caroline’s food photography tips [23:12] Cassy Joy: Good morning everybody! Today we are back with a special episode of the Fed and Fit podcast with a friend of mine who also happens to be a colleague, and she lives practically across the world. She is so talented and has all these awesome creations; the lovely Mrs. Caroline Potter. Welcome Caroline! Caroline Potter: Hello, how are you? Cassy Joy: I am dandy. {laughs} Caroline Potter: In your introduction you called me Mrs. Potter; I never get called that. {laughs} Cassy Joy: Really? {laughs} Well, now that I’m married, I’m really savoring calling other people Mrs. Because I feel like now I’m a kindred spirit {laughs} with them. Caroline Potter: I love it. I love it. {laughs} 1. Introducing our guest, Caroline Potter [1:12] Cassy Joy: Well good. Just to give you guys a brief overview, if you’re not familiar with Caroline yet; she is an NTP and authored the cookbook All American Paleo Table, and she’s also the brains and beauty behind the blog Colorful Eats. She has an awesome newsletter, I recommend you sign up for, that goes out pretty regularly. Caroline lives on Pearl Harbor in Hawaii with her husband, Steven, and they’re super adorable golden retriever, Libby, which you can see pictures of her on Instagram. Caroline loves all things outdoors; hot cappuccinos, and grilling on the weekends, which is probably why we are such natural friends. {laughs} Caroline Potter: {laughs} I really do love all those things. Cassy Joy: You do? That’s so nice. I like all those things too. Those are good ones. Well, I’m thrilled to have you on today. I wanted to bring Caroline on because; well, I really just like introducing you guys to other really great people in the industry, people that I really look up to for a bunch of different reasons. But Caroline is definitely among that. She came out this year, like I said, with her debut cookbook and it is absolutely stunning. If you haven’t grabbed a copy yet, I highly recommend it. She really took a bunch of; if you can flip through the calendar of American holidays, she really took some of those classic family favorites and revitalized them with some really great nutrition thinking {laughs} is that the best description you’ve ever heard of your book, ever? {laughing} Caroline Potter: Pretty great. Pretty great Cassy. {Laughs} Cassy Joy: Some really great nutrition thinking went on in that book {laughs}. Caroline Potter: I’m going to use that one from now on. Cassy Joy: You should.

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 45th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 45 Topics: FitStar I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 45: Fed+Fit Travel Tips Today we’re going to talk about how to stay Fed, Fit, and Healthy while you’re traveling for work, for fun, or for visiting family this holiday season. Topics: 1. Traveling tips to staying healthy [2:38] 2. What to pack; luggage and carry-on [8:48] 3. What to buy when you get there [15:49] 4. Staying fit on the road [22:30] 5. Recommendations for jet lag [26:48] Cassy Joy: Good morning everybody! I hope this finds you well and warm on this lovely December morning that we’re having. Today’s podcast is a little bit unique, because instead of cozying myself up in my home office/studio to make sure we’ve got really great sound quality, I am working in my kitchen, trying to make sure that I’m staying on top of a deadline that I’m working towards for a big project. So I apologize if you hear all kinds of background noises or anything like that; or maybe Gus barking in the background or knocking on the door to come in. That’s what’s going on today, so thank you for bearing with me. If you do follow me on Instagram, and you keep up with my blog, you have heard these ramblings of this project that I’ve been working on, and I really cannot wait to tell you guys about it. I’m writing it for you, and my love language, one of them at least and the way I give love is to give gifts. And this is really playing to that part of my personality. I’m viewing this huge project that I’m working on as, I don’t know, it’s like a great big awesome thing, gift that I’m working towards. I just hope and know at the same time that you’re going to love it. So a proper announcement about what that actually is, if you haven’t already guessed it, will be coming soon so keep your eyes peeled. But what it’s got me doing is pretty much cooking day in and day out in my kitchen, and I absolutely love it. I love and live for really full days, so it works out great. Here we go, here’s Gus, speak of the devil. Hi puppy! Come on in. He doesn’t want to come in. He wants me to stand here with the door open. {laughs} Ok. So it’s been great though, so thank you for bearing with me. My team has been awesome to get stuff out. We’ve got recipes written for the blog, so it will come up, we’ll be publishing at least one a week throughout this holiday season while I’m working, so keep your eyes peeled for that. I’m going to make this podcast work; I promised you a podcast every week and that’s what we’re going to do. 1. Traveling tips to staying healthy [2:38] So, ok let’s get to it! As you guys know, I got married in October, and then my husband and I went on our honeymoon to New Zealand. We were there for 2 weeks, and it was an awesome trip. And if you have been there before, you know what I’m talking about. The entire countryside is just enchanting. It’s really, really beautiful. Austin and I aren’t exactly beachy people; we’re pretty restless. If you can’t tell, I like to work and be doing things {laughs}. As does Austin, my husband. So, trying to relax on a beach we could probably do it for half a day and then we’re ready to get up and go do something. So New Zealand was perfect for us because we were able to really schedule a bunch of adventures. We went skydiving, we swam with dolphins in really, really cold water. And that was actually my idea,

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 44th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 44: Holiday Meal Recovery Plan Today we’re going to talk my super quick holiday meal recovery plan. Topics: 1. Step 1: hydrate [5:29] 2. Step 2: Prepare your nutritious food for easy access [7:30] 3. Step 3: Book your fitness class [11:39] 4. Step 4: Sleep [14:34] 5. Step 5: essential oils, morning cocktail, and hot tea [15:49] 6. Step 6: Watch your mindset [20:33] Cassy Joy: Happy Monday my dear friends! I hope that you had the most wonderful Thanksgiving with your friends and family. And if you’re listening and you don’t celebrate Thanksgiving, I hope you had the most wonderful last weekend in November. So if you are like me, this past Thursday you gathered with family and friends around a large meal. We ate, we paid no mind to counting our macros, and we indulged in foods that maybe we would normally avoid. So today’s episode, I want to just quickly focus on providing you with essentially a holiday recovery plan template. So I’ve kind of broken it up into about 6 categories, 4 main ones, and if you’re a regular listener, a lot of this will; it’s in our conversation a lot that we talk about, but hopefully I’m putting it in a way that’s going to be easy to remember. And the fifth and sixth categories are a little bit unique just to this episode, so I just wanted to quickly touch in on this Monday back from Thanksgiving. If you are feeling like; let’s say, it could be the gamut. Maybe you had a Thanksgiving; a totally paleo Thanksgiving. Maybe you followed the Fed and Fit Holiday Feast, my eBook that I’ve got out there. It’s about 45 recipes, and I have a whole bunch of menus and grocery shopping lists, and what to make when guides, all designed to kind of help you create a dinner that will really support your health and the health of your families, but also it tastes really great and it looks just like the food that we have always known. So, maybe you went that route. Maybe you had a totally paleo Thanksgiving, and on this Monday morning you are hitting the ground. Your feet are running. You're feeling great, you don’t feel like you’ve got anything to recover from. And I think that’s awesome! You go girl, or guy! {laughs} If you are not on that side of the spectrum, and I’m kind of one of those that’s not. I had a Thanksgiving with my new family. You know I got married in October, so we spent this Thanksgiving with Austin’s family, my husband’s family in San Angelo, Texas. And although I volunteered to bring a pie, a paleo pumpkin pie actually from my holiday eBook, which was excellent. Oh my goodness, it was so good. And I have to tell you, out of a group of people who do not eat paleo, these folks couldn’t really care less about paleo stuff. I will tell you that the paleo pumpkin pie, the pan was licked clean and the conventional pumpkin pie sat there untouched until the next day, so I think there’s a big ol’ win for us. But anyways, I had one of those Thanksgivings where I was just there to enjoy and be a part of this new family and be a part of that community and soak up every minute of this awesome family. And I did, I had a great time. Of course I didn’t eat some foods; I opted out, I didn’t eat the dressing, because it had the normal bread in it, and I know it’s just not worth it for me. It makes me feel too crummy, and then I wouldn’t really be able to enjoy family time.

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 43rd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 43: How-To: Plan a Healthy Wedding Today we’re going to talk about wedding health and fitness goals, how to actually set yourself up for healthy success, and most importantly, how to manage your expectations. Topics: 1. Welcome back Cassy [1:18] 2. Wedding health and fitness goals [5:31] 3. How to actually set yourself up for healthy success, [11:50] 4. How to manage your expectations [22:37] Cassy Joy: And I’m back! I feel like I’m back like I’ve never been back before, and I hardly know where to begin, but I want to start off by saying hi! Thank you guys for hanging with me while we took some time to go on our honeymoon and get resettled back in life. But I’m back, as promised, to do a podcast episode, speaking specifically to our recent wedding experience, but more importantly in how it might apply to more folks, how you can take some of my lessons learned and some of the things I went in with as goals and as game plans, and kind of fold those into your real life experiences; whether that’s a wedding you’ve got coming up, or yourself, or that of your daughter’s, or of a friends, or if you’ve just got a big event, I think these are really good pieces of advice. So thanks for joining me, I’m excited! 1. Welcome back Cassy [1:18] So, where do I begin? Oh my goodness. I feel like I’m speaking to you from smack dab in the middle of a fairytale, to be honest. It’s not one of those Disney princess cartoon fairytales, but it’s more like one of those realistic, nothing is perfect, and at the same time everything is perfect kind of fairytale. I think the show, Once Upon A Time if you’ve ever seen it, is a great example, and if you’re not familiar with it, the rough premise is that fairytale characters in their subsequent stories are dropped from their fanciful books and movies into a real life setting full of real life complications and real life joys. And that’s really where I’m at right now. I feel like Snow White who is just having a string of bad hair days. {laughs} So I’ll take it. I feel like I’m one of the most fortunate girls, and this is a really special time in our lives, so I’m happy to be able to share some of it with you guys. So if you are new here, and you wonder what the heck I’m jabbering about, let me get you quickly up to speed. I married the love of my life on Saturday, October 24, 2015 in the middle of one of those torrential Texas rainstorms that you might have heard about. There was lots of flooding. We decided to go with our plan, and we stood under this divinely formed, natural pecan tree cathedral alongside the Concho River in San Angelo, Texas. It’s where Austin is from. Austin and I were engaged for about 1 year, and as a girl who hadn’t really done any pre-wedding, or pre-engagement wedding planning, it was a real learning process. There were some curveballs, but I held on for the ride and enjoyed it. Above all, Austin and I wanted to make sure that during the whole process we really set the tone at the very beginning. Because we’ve seen folks really get carried away with some of the details and lose touch with what’s most important. So we set the tone, and we wanted to make sure that we number one honored each other, honored the meaning behind the upcoming union. We really stayed focused on the marriage; not necessarily just the wedding. And that we truly honored our family.

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 42nd episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 42: Gut Health 101 (Part 3 of 3) On today’s part 3 episode of the gut health miniseries, we’re talking about how to heal your gut by removing, repairing, and reinoculating. Topics: 1. Updates from Cassy [0:37] 2. Healing the gut part one: Remove [1:56] 3. Healing the gut part two: Repair [7:57] 4. Healing the gut part three: Reinoculate [14:03] 1. Updates from Cassy [0:37] Cassy Joy: And we’re back with episode 3 of the how to heal your gut miniseries. Thank you guys for joining me again. I hope you can hear me ok; I am recording this episode actually from the United Club in LAX airport {laughs} before I go any further into the content of today’s episode, I really just want to issue a quick heartfelt thank you for being so patient these fast few weeks. I know most of you probably follow along in some capacity, but if you’re new here or listening at some point in the future, I’ll get you up to speed quickly. The short story is, I just got married. I got married on October 24, 2015. I’ve been a little more relaxed with my schedule these past few weeks while we implemented some last minute planning activities, then especially while we were all together for the big celebration, we tried to relax a little bit. So it was a lovely affair, of which I will actually recap in the next podcast episode, so you’ll hear all about it. And I’m really humbled by all of your sweet notes and patience while we take a little longer than usual in publishing these shows and blog posts. So thank you so much. My husband, now husband and I are actually headed to New Zealand for our honeymoon, so I’ll be there for the next couple of weeks. So if you’re listening to this show when it comes out on Monday, that’s where we’re at! And if I’m able to steal away a couple of minutes I’ll be able to get up the wedding show, as well. If not it might be another bi-weekly show for the next couple of weeks, and I’ll get it up when we get back. 2. Healing the gut part one: Remove [1:56] Ok, onto the fun topic of gut health. So to recap in episode 1 we covered gut health 101 and why it matters so much. In episode 2 we covered gut flora and the intestinal barrier disruptors. So we talked about what is the gut and all of its parts, why is it important, how a sick gut has an impact on our overall health, and how it got sick in the first place. So let’s go ahead and close out this complex topic with a quick digestible, pun intended, list of ways you can actually heal your gut. So as we’ve done with previous two episodes in this series, I want to open with a quote from Hippocrates that will help set the tone for today’s discussion. The note is “Let food be thyroid medicine.” That’s probably one of his more famous quotes, and it really sets the tone for the content of what I want to talk about today. So I’ve broken up how to heal your gut into really 3 main parts. We’re going to talk about; and this language I’m sure you’ve seen elsewhere in the industry, but I really like it and I think it’s easy to understand, wrap our minds around, because this can be such a complex, overwhelming topic, and because it takes so long to heal, it can feel like it’s just a never-ending rabbit hole of options and avenues we can take to get there. So we’re breaking it up into 3 phases. So the first phase is remove, second phase is to repair,

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 41st episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 41: Gut Health 101 (Part 2 of 3) On today’s part 2 episode of the gut health miniseries, we’re talking all about the gut flora and intestinal barrier disruptors. Topics: 1. Updates from Cassy [0:32] 2. The two parts of the gut [8:12] 3. Part one of the gut, the gut flora [10:23] 4. Part two of the gut, the gut barrier [14:21] 5. What can damage the gut lining [16:39] 6. Effect of lifestyle on the gut [26:43] 1. Updates from Cassy [0:32] Cassy Joy: Howdy everybody! Glad to be back again with you for another episode of the Fed and Fit podcast. Just a couple of notes before I jump into today’s part 2 of the gut health miniseries. I wanted to let you guys know that if you’ve been following Fed and Fit for a while, especially since last holiday season, you probably remember the Holiday Feast eBook that I published last year. Well; it goes back on sale this week! You know, I took it down after New Year’s last year, and I made a promise that I would be sending out an updated copy again this year. So here we are. This new 2015 version includes a brand new Halloween chapter, and just like last year we’ve got over 50 recipes in the eBook, over 150 pages, and it’s got 5 different menus each for Thanksgiving, Christmas, and New Years Eve; Halloween of course being the bonus chapter this year. Each of those menus include; we’ve got one for autoimmune, one for 21-Day Sugar Detox, one for low-FODMAP, one for low-carb, and the last one for what I like to call Fed and Fit decadence. It’s kind of like a much healthier way to holiday and enjoy the holidays, but still have a piece of pie and still have a snuggler, you know {laughs} which is hot cocoa with a little peppermint schnapps in it. But, anyways. I’ve got all those awesome recipes, what I think is the best paleo pie crust out there. I guess I should say paleo-friendly, but it’s great and it’s made the old fashioned way where you chill the butter, you roll the dough, and you chill the dough again. So it’s a project that I poured a lot of time and a lot of heart into it because the holidays are just so very special and very important to me, and I wanted to create a way to share kind of my holiday table with you all. And kind of feel a little bit liberated. The holidays shouldn’t be a time where we stress out, and think; oh gosh, well here we go, I’m just going to be unhealthy for the next two or three months, and then when January rolls around, I’ll get back on track. I think there’s a way to have your cake, and eat it too. And that’s really what I wanted to provide for you guys, a resource that kind of bridged the gap there. You know, it was; yeah, you know what; that pumpkin pie should be enjoyed, it’s Thanksgiving for Pete’s sake, so let’s make a pumpkin pie that everybody loves, and it just also happens to not be detrimental to health. I like to think of them as benign recipes. Maybe not; pumpkin pie isn’t necessarily going to be a boost any which way you cut it, but it can definitely help out. And then I also created a bunch of recipes for you guys, if you are following a strict autoimmune protocol, or if you are following, let’s say a 21-Day Sugar Detox or an extended Sugar Detox, or low-FODMAP plan. I included special recipes with special modifications for you guys. I have a pumpkin pie custard that is bananas! It’s so stinking good.

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 40th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 40 Topics: Updates from Cassy [1:27] A history lesson on Hippocrates [4:01] The two components of our gut [10:40] What does an unhealthy gut mean? [13:56] What does a healthy gut mean? [17:30] I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 40: Gut Health 101 (Part 1 of 3) On today’s episode, we’re talking gut health 101 with a launch of a brand new 3-part miniseries, all about gut health. Topics: 1. Updates from Cassy [1:27] 2. A history lesson on Hippocrates [4:01] 3. The two components of our gut [10:40] 4. What does an unhealthy gut mean? [13:56] 5. What does a healthy gut mean? [17;30] Cassy Joy: Hello all of you wonderful, wonderful people! Thank you for joining me on the Fed and Fit podcast. I’m excited to have you here, and even more excited to bring you some really cool content. I have put together another miniseries for you guys. This one is only 3 episodes long, so that means it will span 3 weeks for the show, and it’s all about gut health and digestion. So it’s a pretty broad topic and that’s why I wanted to spread it out, take our time, let’s really tease apart some of the more important issues, and see what kind of fun pieces of information that we can pull out that’s relevant that we can apply in our lives that maybe we can share with people who are important to us. So for today’s episode, episode one of the gut health miniseries, we’re going to talk about why it matters so darn much. So we’re just going to lay the foundation today. 1. Updates from Cassy [1:27] Before we get to the content of the show, I quickly want to just do a little bit of housekeeping. So as you know, I’m back, but in the future you will be hearing more of just me with the occasional guest host added in for extra fun and outside perspective. So I’ve got some pretty cool people in the lineup for you guys. Charissa, who has been my co-host for the last; goodness, 30-something episodes, and I are dividing and conquering while we fine tune our passions and keep developing content for our individual audiences. So, while she is always working on craft, I will absolutely keep you guys posted on her latest projects. And remember if you want to follow Charissa more closely in what she’s up to, you can find her on Instagram at the handle No Cook Paleo. So she’s got some great stuff, some great projects, and like I said I will announce those here when we get there, and some of the things we’ve talked about is pretty cool stuff. So anyways, we are dividing and conquering and I think it’s going to be a lot of fun. For those of you who follow my life on Instagram, I’m at Fed and Fit, you know probably that I’m getting married on October 24th, so when this episode airs it will be 2 weeks away and it’s pretty exciting. I’m going to be out of touch for a little while, naturally, but my team has this series scheduled and they’re prepared to answer some more of your pressing questions while I’m gone. So feel free to keep asking questions, keep touching base, and if I’m not able to respond right away, I will get to you. And if not, my team can definitely help you out. Ok, so like I said, this is a 3-part miniseries all about gut health and digestion. And the reason I’m doing these series is really in an effort to build an informative, and hopefully entertaining,

  The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 39th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 39 Topics: Burning tangent about perfectionism [3.:09] Five ingredients I avoid: number one [13:50] Five ingredients I avoid: number two [17:59] Five ingredients I avoid: number three [20:06] Five ingredients I avoid: number four [22:42] Five ingredients I avoid: number five [26:06] I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 39: 5 Food Additives Worth Avoiding Today we’re going to talk about how you can actually feel comfortable in that middle ground between on the bandwagon and totally off the bandwagon of perfectionism, and 5 ingredients actually worth adding to your “avoid if possible” list. Topics: 1. Burning tangent about perfectionism [3.:09] 2. Five ingredients I avoid: number one [13:50] 3. Five ingredients I avoid: number two [17:59] 4. Five ingredients I avoid: number three [20:06] 5. Five ingredients I avoid: number four [22:42] 6. Five ingredients I avoid: number five[26:06] Cassy Joy: And we’re back! Episode number 39. Thank you guys so much for joining me today. I’ve got kind of; today’s episode is a little bit of a burr in my saddle, which I guess it’s one of those things. Diane Sanfilippo, in her Build a Badass Business podcast, which if you haven’t listened to is an excellent resource. I know there are a lot of people who listen to this show that are starting their own businesses and in the grind, and I think it’s a great resource for folks like that. Especially considering the internet age and how so much of our business transpires in this social media/internet world. Anyways, that was a little tangent. But something that Diane always says is, the thing that’s burning; do that. Whatever it is, with all of our monstrous lists of to-do’s, and all the possibilities and all the ways we can take our work and all the projects we can really dive into; there’s got to be one on that list that’s actually burning. That’s a concept that I really appreciate, that kind of direction, because when I was mapping out the podcast, the Fed and Fit podcast and all the things I want to cover, I have sheets of things that I want to talk to you guys about and it’s pretty much never-ending. I have all these ideas and all these people I want to bring in and share with you some really good solid knowledge and perspective so that you can get a really good grasp of the landscape at large. While creating that list, there was one of these, especially one of those topics was burning. Like I said at the beginning of the show; kind of like a burr in my saddle. So I want to talk about it today. The spin I’m taking it, so that it is a productive episode, I want to talk about 5 ingredients to avoid. So be on the lookout. Now; having said that. As we prepare to talk about 5 ingredients that I encourage you to avoid. And these are the ingredients; I mean, when you’re strolling up and down the grocery aisle, things to read on labels and look for. And if you have a choice between one can of salsa that has one of the ingredients on this list, and one can of salsa that does not, then at that point you’ve got a really great opportunity to choose the one that doesn’t. Because you know it will benefit your overall health, goals, and efforts more. So that’s really the purpose of this episode, is to provide you with that. 1. Burning tangent about perfectionism [3:09] Now,

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 38th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 38 Topics: Avoiding meal plan burnout [5:14] Tip 1: Do it in small batches [7:24] Tip 2: Avoid an all day prep [9:55] Tip 3: Grocery shop more than once [11:13] Tip 4: make basic components ahead of time [15:05] Tip 5: cook for your actual needs/make use of your freezer [19:54] I would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 38: 5 Tips to Avoid Meal Prep Burnout This week, we’re going to talk about 5 ways you can avoid the dreaded meal prep burnout. Topics: 1. Avoiding meal plan burnout [5:14] 2. Tip 1: Do it in small batches [7:24] 3. Tip 2: Avoid an all day prep [9:55] 4. Tip 3: Grocery shop more than once [11:13] 5. Tip 4: make basic components ahead of time [15:05] 6. Tip 5: cook for your actual needs/make use of your freezer [19:54] Cassy Joy: And we’re back! Thanks again for joining me you guys! This is Cassy Joy Garcia of FedandFit.com. I’m so excited to have you today; it is me, I’m running solo today so. {laughs} I’m just going to be talking to you, which is really just like talking to myself sitting in my office. {laughs} But that’s ok, I think Gus can hear me, so at least someone will give me a nod. Anyways, I’m excited about today’s episode. In case you missed it, we just finished up a mini-series on the Fed and Fit college student. And I wanted to knock that out for two reasons; the first reason being really actually talking to college students about how to build their own healthy lifestyle is something that is really important to me. Gosh, now it’s been a while, I’m coming up on 30 in March, but it feels like college was just around the corner. And I remember being there, and I remember not having the information at my fingertips to really make decisions that were going to put me in a great spot to make great decisions for my health when I was in college. And that resulted in me being really unhealthy a couple of years after I graduated. I wouldn’t change a thing; going back I definitely would keep it the same way, because that is what allowed me to discover this grain free lifestyle, and it also allowed me to figure out what it is that I wanted to do. Anyway. If you missed the series, I encourage you to give it a listen, or I encourage you to share it with somebody who maybe is a student, or anybody who is going through a transition. It was really important to me, but I did it for the one reason, like I just said, because it is such an important topic and one that is not really spoken about a whole lot, and if you’re listening, if you’re a college student and I’ve spoken to you at your university, welcome. I’m glad you found the show. So that’s there for your reference. The other reason I did it is because I really like the idea of mini-series on this podcast, because it allows me to provide more information without feeling like I have to rush through a topic. Because often times, I try to keep the show at or under 30 minutes, we can often rush through topics too quickly. And there’s more to say; there’s more that we can touch on. So now having said that; today is actually going to be just a one-off episode. And it’s something that, the inspiration for today’s episode hit me when I was in the kitchen today doing my own meal prep for the week. And meal prep has become such a buzz word for, if you’re having trouble staying on your paleo lifestyle or your grain free lifestyle...

  The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 37th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 37 Topics: Determining your end game College life "uppers" College life "downers" We would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 37: Mindset Roundtable (FFCS Part 5) This is the Fed and Fit podcast starting your week off with motivational thoughts on real food and fun fitness activities with Cassy Joy Garcia and co-host, Charissa Talbot. Remember our disclaimer; the information and opinions shared in this podcast are solely those of any given individual, and not a substitute for medical advice. Here are the ladies. This week we’re going to talk about uppers, downers, and how to emotionally navigate your college experience. TOPICS: 1. introducing Cassy’s guests [5:42] 2. Fed and Fit college student part 5 [10:41] 3. Downers [15:54] 4. Uppers [27:26] Cassy Joy: And we’re back, with another episode of the Fed and Fit college student mini-series! Thank you guys for joining us again. This is episode number 37 unless my records are totally off! {laughs} Samantha Garcia: {laughs} Cassy Joy: They’re looking at me like, who doesn’t know what number you’re on! {laughs} So this is Cassy Joy with Fed and Fit, and I am joined today as a very special episode; I say that on a lot of episodes, but I actually mean it this one, with my two sisters; both Kim and Sam, who you’ve heard if you’re a long time listener of Fed and Fit podcast, you’ve heard both Kimberly and Sam. And I’m also joined by my college friend, Julie! Julie: Yeah, hi! Cassy Joy: {laughs} Everybody: {laughing} Kimberly Dunn: Holla! Cassy Joy: I hope you guys can hear us ok. We’re recording over other means; to be really transparent, if anybody is listening that wants to start a podcast, right now we’re recording over Voice Memos on my iPhone! So do what it takes, you can make it happen. So I apologize for the funky audio quality, but I thought it was more important to have really cool perspectives on this bonus part of the miniseries. So this is the very last; I hinted at it in the last episode, but this is the last episode of this miniseries, and then we’re going to jump into a new topic. But we’ve gotten some really great feedback, thank you guys so much for tuning in via social media to give us some insight; I’m glad to know that this is resonating with folks. Whether you’re in the college scene or not, I think there are some good information nuggets. And I’m grateful that my sister, Samantha, has joined me for this series. She’s done an awesome job of donating her knowledge. Sam and I have been wanting to talk about the things that we’re going to address in this episode since the beginning. Samantha Garcia: Mm-hmm. Cassy Joy: But it really didn’t, until now, really merit a full episode. Because it’s really all about mindset, and it’s a really ambiguous thing. You can’t really put your finger on attitude, right? You can put your finger on sleeping enough at night, drinking enough during the day. You know your amount and your water volume. {laughs} Julie: Drinking enough booze? Everybody: {laughs} Cassy Joy: That was Julie. There’s things that you can actually do that are action items, I guess, that are so much easier to talk about and tangible, exactly. And when it comes to mindset,

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 36th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." Episode 36 Topics: What to eat before a test Late night snacking Traditional Medicinals RxBar Determine your best fitness routine FitBit We would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 36: Testing and Campus Fit (FFCS Part 4) This is the Fed and Fit podcast starting your week off with motivational thoughts on real food and fun fitness activities with Cassy Joy Garcia and co-host, Charissa Talbot. Remember our disclaimer; the information and opinions shared in this podcast are solely those of any given individual, and not a substitute for medical advice. Here are the ladies. TOPICS: 1. Cassy’s updates [2:01] 2. Ideas for surviving a tailgate party [3:53] 3. Staying up late and late night snacking [13:10] 4. Trouble staying awake in class [17:30] 5. Fitness Avenues [23:16] Cassy Joy: And we’re back again! I am joined once more by my beautiful, lovely, intelligent, um, I’m running out of adjectives. {laughs} Samantha Garcia: {laughs} Cassy Joy: Wonderful sister, Samantha Garcia. Thanks for joining me again, Sam. Samantha Garcia: Thank you for having me again. Cassy Joy: Of course! We are nearing the end of our Fed and Fit college student miniseries, but I really think we’ve saved some of the best for last. This is probably the episode when, I have several speaking engagement scheduled across different colleges and universities this fall, because this is something that is so near and dear to my heart, going and speaking to college students and just really empowering them and knowing that they’ve got this, and telling them what the easy buttons are to really feeling great and doing their best in school. So one of the reasons we wanted to put this series together was so that we had a great reference to recommend for folks to listen to for more information. And I have a feeling, Sam, that this episode is going to be the one that we say, if you can, listen to all four; and if you can’t, definitely listen to the last one. Samantha Garcia: Yeah. 1. Cassy’s updates [2:01] Cassy Joy: And there’s a chance that we have a bonus one if we don’t get to everything today. Just stay tuned; I think we’ve got some good stuff. So, before we get to that, I just want to play guess who’s at my house with Samantha. {laughs} Can you guess who’s at my house? Samantha Garcia: Can I guess? Cassy Joy: Yeah, you can guess. Samantha Garcia: Um, Gus? That’s my best guess. Cassy Joy: It’s your yuppie puppy. Samantha Garcia: Aww, my yuppie puppy! Don’t call him a yuppie puppy! {laughs} Cassy Joy: He’s totally. Samantha Garcia: Eli! Cassy Joy: Eli. Eli is Gus’ best friend. He’s a little miniature schnauzer, and he thinks he’s Gus’ size, and Gus thinks that he’s Eli’s size. Samantha Garcia: Mm-hmm. Cassy Joy: They’re pretty cute. Samantha Garcia: They are cute together. Cassy Joy: Anyways. He got to go on our walk this morning. Samantha Garcia: Aww, I’m sure he loved that. Cassy Joy: It was a blast. So that was great. And last piece of news before we jump into the meat of today’s show; Samantha and I leave, I guess tomorrow.

The Fed+Fit Podcast | Nurturing a Healthy Mindset for a Healthy Lifestyle We're back with our 35th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes! Find us HERE on iTunes and be sure to "subscribe." We would LOVE some feedback, so feel free to leave a review in iTunes, comment below, or even give us a shout on social media! Ep. 35: Food & the Freshman 15 (FFCS Part 3) This is the Fed and Fit podcast starting your week off with motivational thoughts on real food and fun fitness activities with Cassy Joy Garcia and co-host, Charissa Talbot. Remember our disclaimer; the information and opinions shared in this podcast are solely those of any given individual, and not a substitute for medical advice. Here are the ladies. Today we are introducing part 3 of the Fed and Fit college student miniseries; all about food. TOPICS: 1. The Freshman 15 [3:44] 2. Avoiding the Freshman 15 [10:20] 3. Food lists [15:37] 4. Foods to keep on hand in the dorm room [21:32] 5. Ordering off a menu [31:00] 6. “A day in the life of…” scenarios [33:17] Cassy Joy: And we’re back! Thank you guys for joining us again on this Fed and Fit college student miniseries. Today we are moving on to part 3; we are going to talk about the Freshman 15; talk about why it happens, what it’s all about. What to eat on campus, and then how to stock your apartment or dorm room. And joining me once again is our resident hall resident expert {laughs}. Samantha Garcia: {laughs} That’s me. Cassy Joy: Or is it resident-resident hall expert? {laughs} Samantha Garcia: I don’t even know anymore. Cassy Joy: Samantha Marie! Thank you for joining us Sam! Samantha Garcia: Yeah, thank you so much for having me back again! Cassy Joy: Of course. I was driving around this morning from Crossfit, and then I went to a coffee shop to knock out some work. Because sometimes, I don’t know why. I get a lot of work done when I’m home, but when I’m in a coffee shop, I feel like all of the strangers around me are holding me accountable to the to-do list. Samantha Garcia: {laughs} Cassy Joy: {laughs} They just saw me draw! Samantha Garcia: Right! Cassy Joy: So anyways, I crushed through a bunch of stuff on my to-do list, and I came home so that we could record this together, and on the drive home I was thinking about how I was going to introduce you; I was thinking, gosh, I’ve called Sam so many names over the years, for whatever reason. Samantha Garcia: {laughs} Cassy Joy: I, for a very long time, I don’t know why, I just think the name Samantha is just so fun, and there’s so much you can do with it! {laughs} Samantha Garcia: {laughs} Well thank you. Cassy Joy: You’re welcome. There’s Sam, Sammy-Sam, Sammy Joe Bob, Sam Joe Lee. Samantha Garcia: Sam Joe Lee? Have you ever called me that? Cassy Joy: Maybe not to your face. {Laughs} Samantha Garcia: {laughing} Well yeah, just now. That’s new. Cassy Joy: I think I just made it up. Samantha Garcia: Sam Joe Lee. Cassy Joy: Do you like that one? Samantha Garcia: I do, it’s interesting. I think my favorite though is Sammy Joe Bob. Cassy Joy: Sammy Joe Bob. I use that one a lot. Samantha Garcia: You do. Cassy Joy: It just rolls off the tongue. Yeah, so thanks again for joining us. If you guys are just now tuning in, and you missed the first two parts, this is a series that Sam and I have collaborated on because we really want to highli...