No Bullsh*t Nutrition

23 What To Do When You're Off Track

I share my top tips to deal with divergences from your healthy routine. I outline three steps: acknowledging and accepting that you're ‘off track’, reaffirming success, and seeking support when setbacks occur. 
00:55 Individual Differences in 'Off-Track' Situations
01:46 Honouring Your Current State
03:14 Reaffirming Your Progress
05:46 The Importance of Checking In
Download the 80/20 guide I mention in this episode.
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

22 Bonus 1:1 Session

Just a short announcement. My Happy Little Eaters course now comes with a bonus one-on-one 20-minute telehealth session with me. The course focuses on providing flexible guidelines on feeding young children, along with sharing feeding schemes, the course also helps set a healthy environment and mindset surrounding food.
00:21 New Offering: One-on-One Session
01:02 Course Overview: Feeding Young Children
01:35 How to Access the Bonus Session
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.

21 How to Hack Your Habits

This episode explores the science behind habit formation and change. I give you practical ways to adopt new habits, maintaining consistency in response to these triggers and the best way to break bad habits.
00:02 Understanding the Science of Habits
00:39 The Structure of a Habit: Trigger, Routine, Reward
01:37 Creating New Habits: Establishing a Cue
03:44 Embedding the Habit: The Importance of Consistency
04:16 Breaking Bad Habits: Replacing the Reward
04:56 Examples of Replacing Bad Habits
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

20 How Many Calories Should You Eat?

I don’t love calorie tracking apps, but in some instances they can be a useful tool - for a short period of time only.
On the podcast this week, I give you a simple process to calculate your own calorie goal, and how to use the tracking apps to address where you’re at.
Episode highlights: 
00:37 Understanding Calories and Weight Loss
01:49 The Misconception of Calorie Counting
02:03 The Use of Tracking Apps in Monitoring Calorie Intake
02:38 The Dangers of Over-Tracking and Underestimating Calorie Goals
03:52 How to Calculate Your Own Calorie Goal
06:25 Adjusting Your Diet Based on Your Calorie Goal
 

19 Filling Your Kids Lunchbox

Download the free lunch box guide here: https://harmanhealth.com.au/lunch-box-SIGN-UP 
This episode breaks down the 5 simple things we need in each lunch box for your kids. I stress the importance of variety as it's uncertain what our children are in the mood to eat and what their other meals consist of. 
00:38 The Five Essential Elements of a Lunchbox
00:53 Free Lunchbox Guide and Recipes
02:39 Fruits and Vegetables in Lunchboxes
04:07 Grains and Proteins in Lunchboxes
05:15 Healthy Fats in Lunchboxes
05:37 Nut-Free and Dairy Options
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

18 How to Feed Your Kids

Introducing the 'Happy Little Eaters' Course: A Nutritionist’s Approach to Feeding Kids
I'm a parent, just like you, struggling with feeding my children. My kids course aims to ease the stress parents often face during mealtimes. The course contents include short, 5-minute videos, simple handouts and kid-friendly recipes, designed to fit into busy parent's schedules. It is priced at $149, completely online and self-paced.
00:36 Why I Created the Course02:14 Course Structure and Content02:44 Course Goals and Benefits03:18 Course Modules Overview
Find out more here: https://harmanhealth.com.au/happy-little-eaters
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

17 How to Stay Consistent with Exercise

In this episode, I reflect on my journey of being a runner, considering the factors that have kept me consistent with running over the past 10 years. It was hard for me initially to see myself as a runner. I explore the strategy of schedules and planning, the potential benefits of working out in the morning and the role of tracking progress and seeking accountability.
00:31 The Resistance to Classify as a Runner02:01 The Start of My Running Journey03:27 Running and Motherhood04:21 The Importance of Consistency in Exercise04:48 Success Factors for Maintaining Consistency09:15 The Role of Accountability in Exercise
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
 

16 What to Expect in a 1:1 Appointment

In this episode, I detail what happens in nutrition appointments, covering what happens before, during, and after a one-on-one session.
01:17 What to Expect Before the Appointment
03:54 What Happens During the Consultation
05:18 The Treatment Plan and Follow-up
06:31 What to Expect After the Appointment
07:35 Follow-up Appointments 
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.

15 My Health Goals for 2024

Welcome to 2024! In this episode, I discuss my personal health goals for the upcoming year. I touch on breakfast and lunch meals, alcohol and type of exercise.
01:05 Personal Nutrition Goals for 2024
01:53 Improving Lunch Habits
03:40 Diversifying Breakfast Options
05:36 Alcohol
07:20 Strength Training
If you're in Perth, you HAVE to check out Thrive Fitness: https://www.instagram.com/thrivefitnessperth/
Like a freebie? Download my free 20 page snack guide.
Interested in sustainable weight loss? Check out my Weighing in Lighter online program.
Got kids? My Happy Little Eaters course takes the stress out of feeding your kids.
 

14 Last Call for Weighing in Lighter

My final invitation to join Weighing in Lighter, my signature weight loss program. It’s designed to be the last time you 'sign up' for something to lose weight. We meet weekly over 10 weeks where I guide you through the fundamentals to set habits that will maintain your weight - for the rest of your life. 
Join the program here: https://harmanhealth.com.au/weighing-in-lighter 
Download my free snack guide here: https://harmanhealth.com.au/freebie