• Top 5 Reasons For Giving Up Sugar and Flour This Holiday Season
    Nov 18 2024

    Top Five Reasons to Give Up Sugar and Flour This Holiday Season


    In this episode of Monday Mindset, explore why now is the best time to transform your health by giving up sugar and flour. Host shares personal struggles and successes, highlighting the benefits such as reduced cravings, sustainable weight loss, stronger relationships, breaking generational cycles, and enhanced spiritual connection. Don’t procrastinate—start your journey to better health today. Free 45-minute coaching calls are available for support.


    00:00 Introduction: Transform Your Health This Holiday Season

    01:41 Personal Journey: Overcoming Cravings and Weight Struggles

    04:53 Top Five Reasons to Give Up Sugar and Flour

    04:53 Reason 1: Freedom from Cravings

    05:54 Reason 2: Sustainable Weight Loss

    06:49 Reason 3: Stronger Relationships

    07:38 Reason 4: Breaking Generational Cycles

    08:34 Reason 5: Spiritual Capacity

    10:20 Taking Action: Start Now, Not Later

    12:14 Conclusion: Join the Journey to Freedom


    To get your free 45 minute coaching call with Erin to discuss your goals and help you navigate the holidays, go to www.healthyrealfood.com .

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    16 mins
  • Faith over Fear on Your Journey to Sustainable Weight Loss
    Nov 11 2024

    Faith Over Fear: Embracing Discomfort for Personal Growth


    In episode 172 of Monday Mindset, titled 'Faith Over Fear,' Erin discusses the transformative power of facing fears and stepping into discomfort. Through personal anecdotes, such as installing Christmas lights despite a fear of heights and meeting a refugee family from Ukraine, the episode explores how faith and overcoming fear can lead to significant personal growth and success. She emphasizes the importance of adopting a sugar and flour-free lifestyle, not just for physical health, but also for mental, emotional, and spiritual clarity. Listeners are encouraged to lean on faith, community support, and the strength derived from God to push through their fears and achieve their goals.


    00:00 Overcoming Fear: The Key to Your Dream Life

    00:12 Introduction to Monday Mindset

    01:52 Faith Over Fear: A Transformative Mindset

    02:39 A Personal Story of Facing Fear

    04:05 The Power of Courage and Faith

    07:00 Spiritual Clarity Through Lifestyle Changes

    08:00 Embracing Challenges with Faith

    09:36 Conclusion: 20 Seconds of Courage

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    12 mins
  • Wednesday Wellness Book Club - Boundaries For Your Soul by Allison Cook and Kimberly Miller
    Nov 7 2024

    Book Summary: *Boundaries for Your Soul* by Alison Cook and Kimberly Miller


    This book introduces a five-step process to help us understand and manage the different “parts” of ourselves — especially those emotions or behaviors we struggle with. By focusing on, befriending, inviting, unburdening, and integrating these parts, we can experience deeper peace, spiritual alignment, and inner unity. Key concepts include connecting our hurting parts with compassion, inviting Jesus to guide them, and transforming inner critics or protectors into allies.


    Five Steps Overview:

    1. **Focus** - Identify and locate the emotion or part within you.

    2. **Befriend** - Approach this part with curiosity and compassion.

    3. **Invite** - Open your spirit and invite God to guide this part.

    4. **Unburden** - Release any pain or burdens this part has been carrying.

    5. **Integrate** - Allow this part to adopt a new, supportive role in your internal “family.”


    Key Concepts:

    - **Spirit-Led Self**: Leading all parts with courage and love, in alignment with God.

    - **Befriending the Enemy Within**: Understanding challenging parts instead of rejecting them.

    - **Role Reassignment**: Allowing previously conflicted parts to work together harmoniously.

    - **Compassion for the Exiled Parts**: Comforting parts that feel neglected or misunderstood.


    Thought-Provoking Questions to practice Part's Work as we discussed in the call:


    What’s an emotion you’re experiencing right now? Or a behavior that you’ve identified that you want to change?


    1. Focus

    • Where do you sense the feeling physically?

    • Is there a thought or image that comes to mind when you focus on it?

    • How far away from you is it?

    • What is an early memory of this feeling?


    2. Befriend

    • How do you feel toward this part of your soul?

    • If you feel anything other than curiosity or compassion toward this emotion, notice that part of you and ask it

    to step back.

    • Returning to the part of you that’s experiencing the original emotion: Can you extend compassion to this part?

    • Is there more it wants you to know?

    • What is this part good at?


    3. Invite

    • Would this part like to invite Jesus to be near?

    • If not, what are its fears and concerns? Can it tell those things to Jesus?

    • Ask Jesus if he wants to say or do anything, or to give you

    a specific gift.


    4. Unburden

    • What burden has this part been carrying?

    • Does it have any fears about giving up that burden?

    • Now, how does this part want to release its burden?

    • Does this part want anything in exchange, such as peace,

    security, or the assurance of love?


    5. Integrate

    • Check in with any part of you that didn’t like your original

    emotion.

    • What is that part good at?
    • What does she want you to know?
    • What’s the ultimate goal of your highest self?

    • What new roles do these two parts want to play in your internal family going forward?

    • Are these 2 parts willing to be on the same team in helping you achieve that goal?

    • Is there anything that Jesus wants to tell these parts to encourage or reassure them?

    • Thank them and God for showing up for you today.

    • After you’ve completed the Five Steps, set an intention to

    check back in with these parts.


    These questions should help you create a meaningful parts work session. Give it a try!

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    37 mins
  • Can you really change?
    Nov 4 2024

    Embracing Change: Transforming Your Life and Body


    In this episode, registered nurse and health coach Erin Hart explores the powerful concept of past, present, and future selves, focusing on how these aspects shape the life you desire. Erin shares her personal journey of overcoming obesity through a sugar and flour free lifestyle, losing over 100 pounds and finding peace with food and her body. She discusses the importance of growth mindset, neuroplasticity, and healthy coping mechanisms. Erin provides practical exercises and motivational advice on how to start small, consistent changes today to become the future self you aspire to be, emphasizing that with faith and determination, change is possible.


    00:00 Introduction: Can People Really Change?

    00:18 Exploring Past, Present, and Future Selves

    02:45 Erin Hart's Personal Transformation Journey

    04:02 Lessons to My Younger Self

    05:37 The Rule of Thirds and Embracing Challenges

    07:32 Learning from the Past to Shape the Future

    10:20 Practical Steps for Personal Growth

    12:42 Conclusion: Embrace Your Future Self

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    16 mins
  • Beyond the Taste: Why We Eat
    Oct 28 2024

    Transform Your Eating Habits: Fuel Your Body with Real Food


    In this episode, we're exploring the transformative power of nourishing your body with real food. You'll learn the importance of making mindful food choices that promote overall well-being. Changing your eating habits won't happen overnight, but with time and persistence, you'll discover a new appreciation for foods that make you feel amazing inside and out. Tune in for insights and resources on building a healthy relationship with real food, and don't forget to visit healthyrealfood.com for additional support and to sign up for a free one-on-one coaching call. Let's honor our bodies and enjoy the freedom that comes with health.


    00:00 Introduction: The Importance of Mindful Eating

    12:51 Transforming Your Taste Buds

    13:07 Building a Healthy Relationship with Food

    13:26 Conclusion: Embrace Real Food

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    15 mins
  • Keeping it REAL
    Oct 21 2024

    Transform Your Health and Break Free from Food Addiction with Real Food


    In this episode of the Healthy Real Food Monday Mindset, we explore the profound benefits of consuming real, unprocessed foods for lasting health and weight loss. The discussion emphasizes abandoning modern processed foods, filled with sugar and flour, in favor of simple, whole foods akin to those our ancestors ate. Through personal stories and client experiences, the host illustrates how real food can help overcome cravings, stabilize hormones, and provide sustained energy, leading to improved overall well-being. Listeners are encouraged to pursue progress over perfection, adopt a real food diet to achieve natural balance, reduce inflammation, and support weight loss without the need for calorie counting. A free one-on-one coaching call offer is extended to help viewers begin their journey towards a healthier life fueled by real food.


    00:00 Introduction: The Secret to Lasting Health

    00:30 The Power of Real Food

    00:57 Personal Struggles and Persistence

    03:00 Family History and Real Food

    04:31 Modern Challenges and Real Food

    05:02 Embracing Imperfection and Moving Forward

    06:54 Finding Peace with Real Food

    07:15 The Power of Real Whole Foods

    07:58 The Dangers of Fake Foods

    09:30 The Obesity Epidemic and Food Addiction

    11:04 The Science Behind Real Food

    12:48 Breaking Free from Food Addiction

    13:52 The Journey to Health and Freedom

    16:39 Support and Next Steps

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    18 mins
  • Affirmation Magic
    Oct 14 2024

    Episode 168: Affirmation Magic - Transform Your Mindset for Weight Loss Success


    In this episode of the Healthy Real Food Podcast, we explore the power of affirmations as a tool for mastering your mindset, essential for successful weight loss and life transformation. Following our series on Monday Mindset, we discuss how affirmations, alongside vision boards, can help rewire the subconscious and overcome self-doubt. Drawing inspiration from the host's own experiences, such as her mother's remarkable career success through mindset mastery, we learn how affirmations can shape a confident self-image aligned with personal goals. The episode provides actionable steps for creating effective affirmations, emphasizing positivity, specificity, and emotional engagement, while underscoring the importance of consistency and writing. It offers a free coaching call option for personalized guidance in creating affirmations that support a sugar- and flour-free lifestyle.


    00:00 Introduction to the Healthy Real Food Podcast

    00:31 Exploring the Power of Affirmations

    02:14 Personal Story: The Influence of My Mom

    03:29 How Affirmations Work

    06:20 Creating Effective Affirmations

    07:26 Daily Practice and Consistency

    10:46 Overcoming Inner Critic and Self-Doubt

    12:25 Conclusion and Free Coaching Offer

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    14 mins
  • Introduction to Parts Work for Overeaters
    Oct 7 2024

    Unlocking the Power of Internal Family Systems for Lasting Weight Loss


    In this episode of the Healthy Real Food Podcast, host Erin Hart discusses the Internal Family Systems (IFS) therapeutic model, introduced by Richard Schwartz, as a transformative tool for weight loss and improving one's relationship with food. The model views the self as a system of parts, each with its own roles and intentions, rather than a single, unified entity. Erin explores how understanding and working with these parts—protectors, firefighters, and exiles—can help overcome unhealthy eating behaviors, facilitate self-compassion, and foster peace with one's body. Erin encourages listeners to explore books like Boundaries for Your Soul and invites them to join the upcoming book club and Wednesday Wellness sessions for further discussion on this topic in a supportive, community environment.


    00:00 Welcome to the Healthy Real Food Podcast

    00:40 Introduction to Internal Family Systems (IFS)

    01:43 Personal Journey and Client Success Story

    03:36 Understanding Parts Work

    05:43 Applying IFS to Weight Loss

    07:34 Types of Parts in IFS

    09:52 Practical Steps for Parts Work

    12:03 Self-Compassion and Higher Self

    15:41 Resources and Upcoming Events

    17:35 Conclusion and Encouragement

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    20 mins