Tveenverano - Podcast Details

Shows

Nourishing Nuggets Ep 211: a gentle pause In this episode, I’m sharing an honest update about where I am right now. After a long season of showing up consistently, through motherhood, survival mode, and life’s hardest chapters, I’m choosing to step back from professional content and moving at a gentler pace. This is a conversation about listening to the nudge of the Holy Spirit, honoring your capacity, and giving yourself permission to pause before burnout and resentment sets in. This isn't a dramatic announcement, and I do plan on still sharing episodes when things f...

2026-02-0107 min

Nourishing Nuggets Ep 177: the "pocket of sunshine" afternoon routineFinally! I have been talking about my Pocket of Sunshine afternoon routine for a few weeks over on instagram, and I am finally getting a podcast episode out to you all about the ins and outs of the routine I have so desperately needed in our current season of life. This episode talks about why I knew something needed to change with my afternoons, what is on the menu for my "pocket of sunshine" routine, the benefits I've seen, and why you need to give yourself permission to incorporate this into your daily life as we...

2025-05-1211 min

Nourishing Nuggets Ep 152: Q&A, protein + RD niche + workoutsWelcome to our October Q&A episode! Today, we're answering questions like...can I have too much protein? How do you pick your niche as a dietitian? And what types of workouts should I be doing? I hope these answer questions you all may have too, and remember you can always submit questions through a DM on Instagram @tveenverano.RD! Thanks for being here, friends! Nourished and Free resources: FREE journal prompt PDF guide HERE FREE how to plan for a successful week g...

2024-10-2808 min

Nourishing Nuggets Ep 108: goal setting tips for the overwhelmed mama**Welcome to the new and improved Nourishing Nuggets podcast! I've got a new intro for you and am taking a small pivot with the message that God has placed on my heart lately, but I know that you will still get so much value from these nuggets and action steps every week! Today, we are chatting about how to set goals for a successful 2024, even if you are a busy and overwhelmed mom. I am giving you my best tips on how to set goals and habits that will help you GROW, without being unrealistic of...

2024-01-0107 min

Nourishing Nuggets Ep 107: the difference between boundaries and restrictions*Just as a reminder, this is the LAST new episode of the podcast until 2024! I hope you all have a very Merry Christmas and a Happy New Year! Today, we are talking about the powerful difference between restrictive rules and healthy boundaries. Our language and thoughts are so powerful, and a simple shift of letting go of rules and embracing healthy boundaries can give you the freedom to help you thrive! There are a ton of examples and mindset shifts in this one, so you may want to take notes or re-listen to it! ...

2023-12-1408 min

Nourishing Nuggets Ep 106: crowding out vs. cutting out*Just as a reminder, I am taking the last two weeks of December off the podcast, so after this week we will be back on January 1st with brand new episodes! Today, I am sharing a nutrition strategy that I use, and that I have coached many clients through that will help you enjoy what you love, but in the context of a healthy and nourished lifestyle! We are often so quick to "cut out bad food," but I love to use a strategy called "crowding out" instead. I hope that you get a ton ou...

2023-12-1108 min

Nourishing Nuggets Ep 105: how to know if your habits are helping or hurting youAre your habits actually moving the needle? Or are they hindering you from progress? Today we are chatting all about habits, how to know if they align with your vision, why data is important, and the power of getting curious instead of shaming yourself. This is a good one, my friends! I hope you get a ton out of it! I am so excited to share that I am opening up spots a few more spots for high level, 1:1 coaching in December! I would love to see if we would be a good fit to wor...

2023-12-0709 min

Nourishing Nuggets Ep 104: you can have bothToday, I am sharing with you a concept I learned in therapy years ago that really helped me with my journey to nourish my body, while living in food freedom. It's the concept of living in the "both/and," and in our very extremist world, it can be a comfort to know that you can live in the middle, and that it can actually help you thrive and reach your goals! I hope you enjoy! I am so excited to share that I am opening up spots a few more spots for high level, 1:1 coaching i...

2023-12-0409 min

Nourishing Nuggets Ep 103: the problem with moderationToday, we are chatting about my problem with the phrase "everything in moderation," and how it's much better to approach your health with a strategy and nourished foundation instead. Moderation can be such a vague term for a lot of us, and most of the time, makes us feel defeated and confused. We are all about feeling empowered with our healthy choices and habits over here, so I really hope this episode helps you make the shifts you need to step into freedom! I am so excited to share that I am opening up spots a...

2023-11-3008 min

Nourishing Nuggets Ep 102: November Q&A, how to cook with kids around and perfectionism!It's time for another Q&A episode! Today I am sharing how I cook with kids around and different ways I either keep them busy or involve them in the process! I also answer a question surrounding habit tracking and perfectionism, so you'll definitely want to listen to this one if you struggle with perfectionism holding you back! I hope you enjoy this episode, my friends! I am so excited to share that I am opening up spots for high level, 1:1 coaching in November! I would love to see if we would be a good fi...

2023-11-2709 min

Nourishing Nuggets Ep 101: how to NOT snooze through your morning routineToday's episode will give you three practical tips on how to not snooze for your morning routine. I know a lot of us have the *intention* of waking up early for our day, but end up snoozing through that time that we want to have to ourselves before the day begins! Today we will chat about sleep, being realistic, and the mindset surrounding your snooze button (yep, we have to address those thoughts in order to see a change in our actions!) Hope you enjoy this one! I am so excited to share tha...

2023-11-2308 min

Nourishing Nuggets Ep 100: life update + 100th episode!!!!I can't believe I am uploading the 100th episode of the Nourishing Nuggets podcast!! Thank you to everyone who has been listening, sharing, and supporting this past year! It means the world! I thought it would be fun to share a little life update and how I use the Nourished and Free tools and mindset with my family, as a mom, as a business owner, and with my health goals! I hope you enjoy this episode, and again thank you for being here!!! :) I am so excited to share that I am...

2023-11-2013 min

Nourishing Nuggets Ep 99: easy cooking hacks I loveI love being in the kitchen and making sure I am meal prepping and cooking enough for my family. But, it can sometimes be stressful as a busy mom of 3! Today, I am sharing some cooking hacks that have been saving me time, helping me add nutrients to our meals, and helping us avoid resorting to take out too many nights of the week! I hope you enjoy this episode and can start using some of these tips soon! **And like I mentioned, you can get more tips in my free meal planning and prepping wo...

2023-11-1607 min

Nourishing Nuggets Ep 98: 3 routines I’m loving right nowToday, I'm sharing 3 routines I am loving right now and how they have given me more freedom and helped me seamlessly follow habits that are important to me. Routines and disciplines can bring us so much freedom because they can create seamless systems to help and support us as we reach our goals! I hope this episode helps and inspires you to establish some healthy habits and routines for yourself as well! I am so excited to share that I am opening up spots for high level, 1:1 coaching in November! I would love to see if...

2023-11-1311 min

Nourishing Nuggets Ep 97: pausing for your future selfToday we are talking about how focusing on your future self can change the game with your consistency! I share a bit about my impulsive nature, and how being more future focused has helped me with not only eating habits, but spending, reactions, and productivity as well. I end the episode by giving you some journal prompts and questions that you can ask yourself as you focus more on doing things your future self would be proud of! I am so excited to share that I am opening up spots for high level, 1:1 coaching in No...

2023-11-0907 min

Nourishing Nuggets Ep 96: how to read nutrition labelsI've gotten this question a few times, so we are finally talking about it today! We're chatting all things nutrition labels, ingredients lists, and how to pick nourishing foods without getting confused by the labels! I hope this episode is insightful and helpful! I am so excited to share that I am opening up spots for high level, 1:1 coaching in November! I would love to see if we would be a good fit to work together! It's time to nourish your body, mind, and soul...essentially your LIFE, in a sustainable way, all while getting a h...

2023-11-0611 min

Nourishing Nuggets Ep 95: November goal settingToday, I'm sharing a bit about my November goals, unexpectedly opening up about my goal to be a less irritable and overstimulated mommy, and sharing some tips to setting goals that you can actually take action on! We talk about mindset, nutrition, and household goals and habits today, and I hope it inspires you to set some goals and intentions for yourself as well! And if you want to dig deeper into your own goals, habits, and routines, scroll down and apply for 1:1 coaching, or set up a one time session with me so we ca...

2023-11-0213 min

Nourishing Nuggets Ep 94: October Q&A, supplements, sugar, and how to do it all!It's Q&A time! Today I am answering questions about supplements I take, how to have healthy boundaries around sugar, and how I "do it all" (which I don't). I get into each question in depth so it's a bit longer of an episode but I hope you find it helpful! Enjoy! I am so excited to share that I am opening up THREE spots (only 2 are left!) for high level, 1:1 coaching in November! I would love to see if we would be a good fit to work together! It's time to nourish your body, min...

2023-10-3011 min

Nourishing Nuggets Ep 93: how I approach the holiday seasonThis time of year can be confusing, stressful, and overwhelming, especially if you still want to somewhat still feel your best and not be in a sugar coma for 2 months! I used to approach this time of year so differently than I do now, so I wanted to chat a bit about what used to happen, a big realization I had, and how I approach the holidays now! This nugget is a bit longer than usual but I do think you will get so much out of it, with action steps and tools to apply t...

2023-10-2611 min

Nourishing Nuggets Ep 92: the mindset I needed to lose weightToday, we are going over 3 steps I took to give myself the mindset upgrade I needed to lose weight. This episode is jam-packed with value as I share the mistakes in thinking I had, and also how I grew out of those and into an abundance mindset when it came to nutrition, my body, and health! I hope you enjoy this episode! And like I mentioned, I am opening up THREE spots for high level, 1:1 coaching in November! I would love to see if we would be a good fit to work together! It's time to...

2023-10-2308 min

Nourishing Nuggets Ep 91: how I ”track” my nutritionToday's episode will go over the type of "food tracking" I follow that has helped me stay consistent with my health goals while losing weight and learning how to truly nourish my body. We'll go over the benefits of having data, when tracking may be hurting instead of helping you, and ways to still stay intentional with your intake without driving yourself nuts with apps and numbers! I hope you enjoy this episode! BECOME A MEMBER TODAY! Especially this time of year, this community could be just what you need to be present dur...

2023-10-1908 min

Nourishing Nuggets Ep 90: when life gets stressfulWe all know life can get stressful and things pop up that derail us from our goals or get us into a negative funk. Today, we are chatting about 4 questions to ask yourself when life gets hard, because the truth is, life will always be stressful, but how we RESPOND to the stress is something we can mature and grow in. It's important to have tools in our arsenal that help us deal with stress versus escaping with food or other unhealthy habits. I hope this episode is helpful for yoU! ...

2023-10-1607 min

Nourishing Nuggets Ep 89: why you don’t do what you KNOW you should doToday's episode is all about not following through with the actions we KNOW would be good for us. Whether it's with our health, spending habits, household, or other goals/intentions we have, we can sometimes feel ashamed and guilty when we don't do what we know we "should" be doing. Today's episode will go over what may be blocking you from growth, and I really hope you get inspiration and are ready to take action after listening to it! BECOME A MEMBER TODAY! Especially this time of year, this comm...

2023-10-1207 min

Nourishing Nuggets Ep 88: start the way you intend to goToday's episode is all about a parenting concept that also applies to our health and wellness journey! Consistency and doable habits are SO important, so why do we start our journeys with extreme diets and rules that we don't intend to follow for the long run? Today's episode may be eye opening for you if you tend to try any extreme and quick fix diet, only to "fall off track" and end up where you started. I hope you enjoy and get a ton out of this one!

2023-10-0907 min

Nourishing Nuggets Ep 87: Q&A, nutrient density + eating out + snack ideasI have been meaning to do a Q&A episode and finally got around to it! Today's questions were all about nutrition density, eating out when that's your reality in your current season, and healthy snack ideas! Be sure to submit questions whenever I post a question box over on IG, or you can always DM me your questions/podcast episode requests over on IG as well! BECOME A MEMBER TODAY! Especially this time of year, this community could be just what you need to be present duri...

2023-10-0506 min

Nourishing Nuggets Ep 86: deposits vs. withdrawals aka a mindset wake-up callToday may be another tough-love episode, but it's also one that I needed to hear, and I hope you will get a lot out of it too! We're chatting all about starting your new years resolutions now, why we keep putting off progress, and having a mindset focused on your daily and consistent habits over time that will get you to your results! I hope you enjoy and take so many nuggets out of this one! And be sure to scroll down and get all the info on the membership so you can get a h...

2023-10-0206 min

Nourishing Nuggets Ep 85: why balanced meals are the keyToday, we're chatting about why building a Nourished and Free plate (aka learning how to balance your plate) can help you make consistent and nourishing choices for your health. When we understand the science behind this nutrition strategy, we will feel more empowered when meal planning and choosing the foods we are putting into our body, because we will approach our health with more intention! Hope you enjoy this episode! BECOME A MEMBER TODAY! Especially this time of year, this community could be just what you need to be present during the holidays, enj...

2023-09-2810 min

Nourishing Nuggets Ep 84: it’s OKAY to want to be wellToday, we are chatting about my pet peeve: why the wellness industry has gotten such a bad reputation. Have you ever gotten teased or put down for wanting to make a healthy choice, ordering a salad, or prioritizing your growth? I have, and I don't know why. This episode will hopefully revitalize your commitment to your goals so you can be confident in the choices you want to make! Let's normalize being well, stewarding our health well, and showing up for the important areas of our lives! And one of the best ways to do th...

2023-09-2506 min

Nourishing Nuggets Ep 83: how to boost your confidence today!Today we are chatting about confidence, self-efficacy, and how to boost your trust in yourself that you will actually follow through on the goals that you have! We can get so frustrated sometimes and start shaming ourselves when we don't do what we say we want to do, but one of the biggest ways to boost your confidence is through the power of self-efficacy, which I explain in the episode! I hope you enjoy and get a ton out of this one! And if you need some more support or want to see if Nourished an...

2023-09-2106 min

Nourishing Nuggets Ep 82: questions to challenge your perfectionismPerfectionism is one of the biggest hurdles to success with any goals we have. Today, we'll be asking ourselves 3 questions (I recommend journaling through them!) to help us start shedding this identity that is holding us back and instead, step into consistency and progress with our health, habits, and goals! Because trust me, perfectionism is NOT the way to live a sustainable and healthy lifestyle. I hope you get so much out of this episode, and be sure to share it with a friend who may like it, too! And...

2023-09-1808 min

Nourishing Nuggets Ep 81: how I lost weight after struggles with binge/emotional eatingToday, I'm sharing a bit about my past and how I lost 45 lbs after decades of binge and emotional eating. If you struggle with food anxiety, emotional eating, or feel chaotic around food, know you are not alone and freedom is possible for you, too! In today's episode, I'm sharing some tools and mindset shifts I had to embrace in order to change my thoughts and habits from the inside-out. And if you need some more support or want to see if Nourished and Free coaching is for you, check out the links below for di...

2023-09-1409 min

Nourishing Nuggets Ep 80: do calories matter and should you count them?Today, we're chatting all about calories! Do they matter, should we count them, and do we need to be in a deficit? I'm sure these are questions you've wondered, especially if you've been exposed to all the contradictory data on social media or your google searches. Today, I'm sharing my take on calories as a dietitian and someone who has struggled with mindful eating, because it's not just about the science, but also how your mindset will be impacted by your relationship with food and your body. We want to get he...

2023-09-1110 min

Nourishing Nuggets Ep 79: how to not let a bad mood derail your dayToday, we're chatting about being in a bad mood, which I'm sure we've all experienced in our lives, and tools to use to not let your funk ruin your day. For years, I let my emotions and moods dictate my day, but now I use these tools to help me still show up as the woman I desire to be even when a "hard day" comes along. This isn't a perfect science of course, but at least it'll help you get one step closer to a stronger mindset to overcome these days! I...

2023-09-0707 min

Nourishing Nuggets Ep 78: starchy vs. non-starchy veggiesWe're breaking down the two types of vegetables today, starchy and non-starchy vegetables. We're talking about the differences between the two categories, what they each do, and how to incorporate them into your day! If you want to learn more about the meal building method I use with my clients, access my free meal building guide HERE! Helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HERE A...

2023-09-0406 min

Nourishing Nuggets Ep 77: self-care snippets for any womanWe're talking all about self-care today (or what I also like to call soul-care) and how these little snippets and habits of checking in with ourselves can make a massive difference in our mindset and health. We don't need to overcomplicate it, but instead of escaping and distracting our way through stress, what would happen if we leaned in and we were actually kind to ourselves and tuned into our needs in a healthy way? ...and a great form of self care would be to invest in your health and join the Nourished and Free me...

2023-08-3109 min

Nourishing Nuggets Ep 76: what is the N+F membership?This episode is dedicated to one of my favorite ways to coach on the Nourished and Free method: the membership! Enrollment is open this week, and I thought it would be fun to run through who the membership is for, the benefits you'll experience, and why you should join the membership for September! At only $37, this membership is value packed and a great way to commit to your goals and start nourishing your whole self: body, mind, and soul! BECOME A MEMBER TODAY! The deadline to join for the month is Sep...

2023-08-2807 min

Nourishing Nuggets Ep 75: what to do when you go off-trackFalling "off track" is something that kills consistency, but also something that we need to re-define and let go of if we ever are going to reach our goals. Today, we're chatting about the three things to do if you find yourself always falling "off track" and how to end the cycle of self-sabotage! Hope you enjoy this episode! And as always, if you're liking this podcast, please share it with friends and leave a rating + review! It helps so much for little podcasts like mine! :) Helpful links! Boo...

2023-08-2407 min

Nourishing Nuggets Ep 74: why you need to ”start” when it’s busyToday, I'm bringing tough-love Tveen for a message that I truly think will change the game in your consistency. I get messages weekly from women who want to start making healthy changes or want to sign up for my coaching or course, but say they want to wait until life "calms down" or they are less busy. But what we don't realize is that how we show up in the busy or stressful times becomes our default, so today we are chatting about what we want our default to look like, why we can't control o...

2023-08-2107 min

Nourishing Nuggets Ep 73: 2 week no- IG update!Today, I'm giving y'all a little update on how I've been running my business and living life without Instagram. I've noticed so many changes in my time management, my moods and energy, how I handle home life, and how I'm running my business! So I just wanted to share a little update for you all! Hope you enjoy this episode! And as always, if you're liking this podcast, please share it with friends and leave a rating + review! It helps so much for little podcasts like mine! :) Helpful links!

2023-08-1711 min

Nourishing Nuggets Ep 72: how I deal with my period, and you may not like it!WARNING: if period talk makes you cringe, just skip this episode! But, this is a question I've been asked about a lot lately, and I wanted to share how I deal with "the time of the month" as far as my habits and nutrition choices go. Spoiler alert: I mind-over-matter my way through it and I also don't use my cycle as an excuse, which I know may be different than anything else you've heard on this topic. In this episode, I share about how I spent yea...

2023-08-1407 min

Nourishing Nuggets Ep 71: how to set up for a thriving back to school seasonIt's back to school season, which means a lot of us are juggling school supply lists, shopping, schedule changes, and getting back into good routines for ourselves and our kiddos! This can be a stressful time, but today we're chatting about 4 ways you can set yourself (and your family!) up for a thriving and healthy back to school season that you'll actually enjoy! Helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kickstart guide HER...

2023-08-1005 min

Nourishing Nuggets Ep 70: energy drains vs. energy fountains + course special!Today's episode is all about self-care and what is actually an energy drain vs. an energy fountain. Meaning the things that we may think are relaxing or "self-care" for us are actually draining us of energy. We will also talk about things that give energy and provide an energy fountain to help us restore our energy and show up well for our life! ALSO, don't forget that there is a special going on with the Nourished and Free course! As a back to school special, if you purchase the course between August 7th and August 9th...

2023-08-0708 min

Nourishing Nuggets Ep 69: why I’m off IG + August goals!Today, I'm sharing some reflections from July, goals for August, and why I'm on a little social media break! I hope this inspires you to also reflect on the month we just closed up and set some intentions for August, especially as so many of us get into back to school season! Living aligned with my priorities is so important to me, which is why I decided to take a mini-break from creating content over on IG. BUT I will still be showing up for my clients, my membership ladies, and here on the podcast an...

2023-08-0310 min

Nourishing Nuggets Ep 68: why you should avoid quick-fix dietsToday's episode is one where I get real and honest with my take on quick fix diets and following temporary weight loss plans. Whether it's a 21 day plan, a 6-week bootcamp, or you just want to drink shakes for a few weeks to lose weight quick, trust me when I say, these diets won't serve you and won't get you anywhere closer to your goals. In this episode, we'll chat about why these quick-fix diets don't work and why you should steer clear of them, and also what you can do in...

2023-07-3107 min

Nourishing Nuggets Ep 67: 3 things to upgrade your habits + routines TODAY!Today is the last episode of our series on things you can do to grow in each Nourished and Free pillar TODAY. My goal with these episodes is to leave you with tangible action steps to help improve your nutrition, fitness, mindset, and habits and routines immediately after you finish listening! In this episode, we are talking about 3 things you can do today to help upgrade your habits & routines! We talk about why routines bring freedom, ways to set habits that actually move the needle, and habit tricks to stay consistent such as triggers + pairing! Th...

2023-07-2709 min

Nourishing Nuggets Ep 66: 3 things to improve your mindset TODAY!Today is the third episode of our series on things you can do to grow in each Nourished and Free pillar TODAY. My goal with these episodes is to leave you with tangible action steps to help improve your nutrition, fitness, mindset, and habits and routines immediately after you finish listening! In this episode, we are talking about 3 things you can do today to help improve your mindset. The state of your mindset determines your overall success with any health and growth journey, and I hope you get a ton out of this episode! ...

2023-07-2408 min

Nourishing Nuggets Ep 65: 3 things to help with your fitness TODAY!We are starting a new series giving you tangible action steps to take in each area of the Nourished and Free method, from nutrition, to fitness, to mindset, and ending with habits + routines! Today we are talking about 3 things you can do today to help you get into a good consistent workout routine! These mindset shifts regarding working out, weight loss, and the many benefits of moving your body will help you start committing to a workout routine and reap all the benefits! Hope you enjoy! If you want to dig dee...

2023-07-2007 min

Nourishing Nuggets Ep 64: 3 things to help with your nutrition TODAY!We are starting a new series giving you tangible action steps to take in each area of the Nourished and Free method, from nutrition, to fitness, to mindset, and ending with habits + routines! Today we are talking about 3 things you can do today to make nourishing food choices! I hope you enjoy and get a lot out of this episode and are inspired to take action! If you want to dig deeper into these concepts, be sure to scroll down and purchase the Nourished and Free course! This 4 week course digs int...

2023-07-1707 min

Nourishing Nuggets Ep 63: the whys and hows behind journalingThis episode goes into the practice of journaling and the whys and hows behind why I have been journaling for most of my life! We'll chat about why journaling is so beneficial for our mental health and different methods to help you get started! As usual, if you want to dig deeper into these concepts, be sure to scroll down and book a 1:1 call with me! We can get personal, set action steps, and help you get closer to your goals together! Helpful links! Book a one-time strat...

2023-07-1307 min

Nourishing Nuggets Ep 62: if you feel jealous or impatient, listen to this!This episode goes deep into comparison, jealousy, and the work and intention it actually takes to reach your goals. We chat about an analogy I heard years ago which really drilled home the concept of stewardship and caring for our bodies, minds, and souls in a healthy and freeing way. I hope you take this dose of tough love with grace, because I am all about being honest with you while also giving you the tools to grow and empower yourself on this journey! If you want to dig deeper into these concepts, be sure to...

2023-07-1006 min

Nourishing Nuggets Ep 61: things I’ve learned as a momToday, we're chatting about the things I have learned (and am still working on!) since becoming a mom. We are talking about setting the tone for your home, being proactive with your time, and so much more! We're chatting very candidly and casually today, and I hope this episode inspires you to continue to grow in whatever role and journey you are on! Helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Free Course HERE! 2 week Nourished and Free kick...

2023-07-0607 min

Nourishing Nuggets Ep 60: why perfection isn’t helping youThis episode is on a highly-requested topic, all about perfection and why it may be holding you back from your goals. Some of us grew up thinking perfectionism was a great trait to have, but as I've grown older and wiser (lol), I've realized that my perfectionistic tendencies actually sabotaged my progress in so many areas of my life, including my health! This episode will outline 3 ways I've been working through overcoming perfection, and I hope they help you too! If you want to dig deeper into these concepts, be sure to...

2023-07-0307 min

Nourishing Nuggets Ep 59: 3 reasons why you lack consistencyThere is a mindset behind consistency, and after over 8 years of coaching women and working with so many on their health and mindset goals, I've boiled it down to three main reasons you may be lacking consistency in your life. Consistency is simple sticking to a habit or intention long enough to see results, but so many of us give up before the good part! We'll be chatting about why that is and strategies to help you get more consistent today! And like I mentioned in the episode, if you want to...

2023-06-2908 min

Nourishing Nuggets Ep 58: how working on my brain health blessed my familyToday's episode is my personal story of hitting rock bottom as a new mom and knowing I needed to focus on my brain and mind, more than just the number on the scale. I'm sharing how working on my own brain health and being able to manage symptoms of anxiety and depression helped me show up better for my family and turned out to be a true blessing for all of us! And like I mentioned in the episode, if you want to start taking your brain and mindset more seriously, book a one time st...

2023-06-2607 min

Nourishing Nuggets Ep 57: what’s it worth to you?We're back with another tough-love episode that is heavy on the love, because as always, I'm rooting for you to reach your goals! Today we are talking about what is "worth it" to you, and how eating and taking care of our health for our future self is SUCH a powerful mindset to be in. Sometimes we make choices in the moment that end up not being worth the consequences. Once we get clear on what is "worth it" to us in the context of still reaching our goals, we will have so much more c...

2023-06-2206 min

Nourishing Nuggets Ep 56: 3 ways I’m currently managing my stressToday we are chatting about 3 ways I'm currently managing my stress in a season with littles at home, having a business, and all the other things my family is involved in. Life can be stressful, but how we respond to it and manage our time and energy can be huge tools to help us thrive vs. barely survive! I hope you find this episode helpful and applicable to whatever season of life you find yourself in! Helpful links! Book a one-time strategy session with me HERE Check out the Nourished and Fre...

2023-06-1908 min

Nourishing Nuggets Ep 55: why fiber is so important!Fiber does more for us than just keep us regular! Today, we are diving deep into the fiber topic, discussing the different types, why they are beneficial, and how to incorporate them into your diet! Hope this episode is informative! And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even apply for higher-level 1:1 coaching to start implementing these tools and making changes in your life and habits! Oth...

2023-06-1507 min

Nourishing Nuggets Ep 54: stop talking yourself out of it!Today's episode is a bit of tough love and a whole lotta truth. Most of us know the feeling of talking ourselves out of our goals and the habits we desire, constantly "falling off track" and self-sabotaging our progress. But how would things change if we used that same effort to talk ourselves INTO the follow through and staying consistent. This episode digs deep into this mindset shift and I hope it blesses you today! And as always, if you want to take this information a step further and start applying it to your own li...

2023-06-1206 min

Nourishing Nuggets Ep 53: food is NOT just a scale-moverToday we are talking about how to STOP viewing food as just a mechanism for the scale to go up or down. Food is so much more than the calories we get from it, and I really encourage us all to start looking at food as a powerful tool for how to feel better and to nourish our body, mind, and soul with! Hope you enjoy this episode! And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and bo...

2023-06-0806 min

Nourishing Nuggets Ep 52: the vicious cycle of emotional eatingToday we are talking about the cycle of stress and emotional eating that so many of us find ourselves in. If you struggle with feeling anxiety or stress, turning to food for comfort, and then wondering why you feel even worse, making you turn back to food...you may gain some insight from this episode! And as always, if you want to take this information a step further and start applying it to your own life, be sure to scroll down and book a session with me, or even apply for higher-level 1:1 coaching to start im...

2023-06-0507 min

Nourishing Nuggets Ep 51: 4 nutrient-dense foods to add to your day!Today we are going to talk about 4 foods/food groups to start adding to your plate and to your day! We are all about addition-nutrition here at Nourished and Free, and I really want all my listeners to take this approach when you are eating for your body, mind, and soul. Even if you want to be more intentional with your nutrition, starting with the addition of these foods will already help you start feeling better before you even start cutting things out of your life! Hope you enjoy! Other helpful lin...

2023-06-0107 min

Nourishing Nuggets Ep 50: how to eat carbs and still reach your goalsWelcome to the 50th episode! And today we are chatting all about carbs, how to incorporate them into a brain-healthy lifestyle that will still help you reach your mental and physical health goals! The foods we eat and the way we eat them can really dictate how we feel, so we are going to go through some practical ways today to build meals (including carbs!) in a way that still will help you reach your goals! RESEARCH CALLS! Like I mentioned in the episode, I am still conducting FREE research calls as I work on so...

2023-05-2907 min

Nourishing Nuggets Ep 49: 3 ways to improve your gut health, and why it mattersHave you heard the saying that your gut is your second brain? Well, it's true! In today's episode we are going to talk about the power of your gut, how much it actually impacts your health, and 3 ways you can improve your gut health today! Hope you enjoy! RESEARCH CALLS! Like I mentioned in the episode, I am still conducting FREE research calls as I work on something new and exciting. I am looking to interview women who struggle with anxiety and/or depression and who are interested in learning nutritional strategies to manage their s...

2023-05-2509 min

Nourishing Nuggets Ep 48: comfort foods vs. emotional eatingIn today's episode, we are going over the differences between comfort foods and emotional eating, and here's a spoiler, it's mostly about your mindset and attitude towards what you are eating! We go over when it's mindful to enjoy a comfort food vs. when we cross into chaotic eating mode and it can actually make us feel worse. We will also dig into the mental health components of using food to soothe ourselves. I hope this episode is helpful for you, and be sure to share with a friend if it is! RESEARCH CALLS! Like I...

2023-05-2208 min

Nourishing Nuggets Ep 47: a simple hack to boost your mood TODAYToday's episode is all about a simple hack you can use to boost your mood and mental health. Yes, we are chatting about protein again, because it is such an important macronutrient, not only to keep us full and satisfied, but also to support our mental health and the production of feel-good neurotransmitters. This episode talks about ways to include protein in your day to day life to make sure you are supporting your brain health...hope you enjoy! RESEARCH CALLS! Like I mentioned in the episode, I am opening up some spots in May t...

2023-05-1806 min

Nourishing Nuggets Ep 46: can we make healthy changes without being triggered?Have you ever wondered how it's possible to honor and steward your health well without getting obsessed or triggered by healthy eating? So often, we can feel like we have to choose one or the other, either eat healthy and be obsessed with it, or let go of all discipline and eat sugar all-day-every-day. Well, today we are going to talk about the 4 ways to ensure that you can make healthy changes in a HEALTHY way, without feeling triggered, overwhelmed, or obsessed with food. I hope you enjoy and get a lot out of this episode! ...

2023-05-1508 min

Nourishing Nuggets Ep 45: all about fruits and veggies!Welcome to the last segment of our food group series! Today we are chatting all about fruits and vegetables, which we all know are healthy for us, right?? But then WHY don't we eat enough of them? We'll chat all about the benefits of these foods and how to add them as a regular part of your meals and snacks. We'll also talk about how these foods help us have a more abundance-mindset when it comes to nutrition! I hope this episode inspires you to head to the store, grab some produce, and start adding more and more of...

2023-05-1109 min

Nourishing Nuggets Ep 44: all about fats!Welcome to part 3 of our food group series! Today we are chatting all about fat, one of those nutrients that maybe you grew up fearing, just like me. But once I started adding healthy fats to my meals and snacks, my health and relationship with food improved SO much. I hope you enjoy this episode and get SO much out of it! If you want to dig into these concepts further, book a call with me or apply for high-level 1:1 coaching to really experience the transformation that comes along with my signature Nourished and Free method! Links b...

2023-05-0808 min

Nourishing Nuggets Ep 43: all about protein!Welcome to part 2 of our food group series! Today we are chatting all about protein, why it can be your secret tool against emotional eating, can help you rebuild trust with your body again, and how to include protein with every meal! You'll gain so much from this episode and I hope it inspires you! If you want to dig into these concepts further, book a call with me or apply for high-level 1:1 coaching to really experience the transformation that comes along with my signature Nourished and Free method! Links below! Other helpful lin...

2023-05-0408 min

Nourishing Nuggets Ep 42: all about carbs!We are kicking off a 4-part series today all about the different food groups, how they serve your health, and ways to include them as a nourishing part of your plate! Today we will focus on carbs and review which foods are considered carbs, healthy blood sugar responses, how to not fear carbs, and ways to include them as part of a balanced and healthy plate! If you want to dig into these concepts further, book a call with me or apply for high-level 1:1 coaching to really experience the transformation that comes along with my signature Nourished...

2023-05-0108 min

Nourishing Nuggets Ep 41: taking ownership of your healthToday's episode was inspired by a conversation I had with a fellow mom in line at Disneyland. She shared how she was stuck in a weight loss plateau, but also took incredible ownership of her journey vs. playing the "blame-game." I also share how I used to live in a victim mentality when it came to my eating habits, and how God has grown me to take ownership and feel more empowered in my journey. Tough-love Tveen comes out in today's episode, so brace yourself and embrace the challenge, because you may need to hear these truths...

2023-04-2708 min

Nourishing Nuggets Ep 40: why your environment mattersToday's episode is all about how your environment is directly related to your mental state, which in turn impacts your health and habits. We go over why it's crucial to steward not just your health well, but also your home and environment, so that you are less stimulated and triggered and more likely to respond to life and situations the way you would like to. This topic will also be the May coaching topic for the Nourished and Free membership, so if you want to dig into it more and cultivate a peaceful home for t...

2023-04-2408 min

Nourishing Nuggets Ep 39: the power of goal-depositsToday's episode will help you view small deposits towards your goal in a brand new light. We talk about how doing something is always better than doing nothing, and will continue to work off that "all or nothing" mentality that is sabotaging your progress towards any goal you may have in life! This powerful mindset shift is a game-changer, so be sure to listen! The Nourished and Free Course in now out in the world and ready for you to learn from!!! This 4-part course will go over the pillars of the Nourished and Free me...

2023-04-2006 min

Nourishing Nuggets Ep 38: why you aren’t losing weightToday's episode is for you if you feel like you've tried everything and just can't seem to lose weight. We'll go over three reasons why you aren't seeing the results you want, and the reasons may surprise you! I also announce my first ever COURSE, that is now out in the world and ready for you to learn from!!! This 4-part course will go over the pillars of the Nourished and Free method and help you find consistency with your health and mindset habits. You will feel confident in your habits and nutrition strategies and w...

2023-04-1708 min

Nourishing Nuggets Ep 37: strength training vs. cardio...which one is best?Today's episode is all about fitness and movement! Strength training vs. cardio has been a topic of debate for years, so we are breaking it down today! We'll chat about the benefits of both, how to workout in an efficient way, and if you should wait until you "lose weight" to start building muscle. Hope you enjoy this nugget! Other helpful links! Book a one-time strategy call with me HERE 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE...

2023-04-1307 min

Nourishing Nuggets Ep 36: April Q&AIt's that time again...time for another Q&A episode! I love doing these, and today's questions were great. We chat all things immune systems, vitamin D, cleanses and detoxes, temporary diets, and healthy snack ideas. Enjoy! Other helpful links! Book a one-time strategy call with me HERE 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE

2023-04-1008 min

Nourishing Nuggets Ep 35: 4 ways to get unstuck with your health goalsToday's episode is for you if you are feeling like you've been stuck in a rut with your goals. Whether you have lost the commitment or disciplines you once had, life happened, or you simply don't feel "motivated" anymore, this episode will give you some tactical tools and advice to help you get your mojo back and gain some momentum towards your goals! Because it is possible to still show up for your goals in the context of the season you're in, and I'm hoping this episode will help you find ways to do just that!

2023-04-0607 min

Nourishing Nuggets Ep 34: the stewardship mindsetToday's episode is all about a mindset shift that helped me find joy in my healthy habits and disciplines. Instead of viewing health and nourishing choices as a dread, let's embrace the concept of stewardship to help us make choices that honor the body that God has given us! We don't strive for perfection around here, but we can ask God to enter into our health goals with us and give us the strength to steward what HE has given us well! Other helpful links! Book a one-time strategy call with me HERE...

2023-04-0307 min

Nourishing Nuggets Ep 33: pairing habits to reach your goalsToday's episode is all about a powerful tool I have used over the years to make the habits I want as part of my day-to-day life more enjoyable and consistent! Habit pairing is a tool I have used for years, which has helped me look forward to the habits that matter to me, and makes them more enjoyable in the process! Stay tuned till the end, because the N+F membership is officially OPEN again for April enrollment! Our April topic is all about anchor habits to ground you and help you show up the wa...

2023-03-3005 min

Nourishing Nuggets Ep 32: STOP doing this one thing todayToday's episode is all about the ONE thing you need to stop doing today to reach your goals. This thing ruins your confidence, mindset, and reinforces the all or nothing mentality. This one thing is a form of self-sabotage that we need to shed, and I hope that this episode gives you a refreshing take on refocusing on your goals and a healthy lifestyle! Stay tuned till the end, because the N+F membership is officially OPEN again for April enrollment! Our April topic is all about anchor habits to ground you and help you s...

2023-03-2706 min

Nourishing Nuggets Ep 31: routines as a goal-setter and dreamerToday's episode is the last in our routines series, and all about the power of routines as a goal setter/dreamer. Whether you have goals of buying a house, starting a business, or have a dream that has been placed on your heart, getting some systems and routines in place will help you show up for your goals in a meaningful way. I share about my own journey as an entrepreneur and the routines that have helped me with my business, too! I hope you enjoy! And remember you can always book a 1:1 call with me...

2023-03-2307 min

Nourishing Nuggets Ep 30: the importance of routines and health goalsToday's episode is the second in our routines series. We chat about how healthy habits and routines are a helpful tool when trying to simplify your habits and reach your weight loss, health, and fitness goals. I share a bit about my old, harmful habits and how I replaced them with newer ones that led me closer to my goals. I hope you enjoy and get some nuggets of wisdom out of this episode! And remember you can always book a 1:1 call with me to dig into these concepts further and strategize together!

2023-03-2009 min

Nourishing Nuggets Ep 29: routines and motherhoodToday's episode is the first in a series on routines and how they can benefit different areas of your life. Today's episode is all about motherhood, and next week we will dig into the importance of routines for your health, and lastly, as a goal setter/dreamer! I love talking about routines and habits because they truly are the most powerful tool in your arsenal (along with mindset work!) when making changes in your life. Today we chat all about motherhood, and how different our lives become after those little babies enter our world! We ta...

2023-03-1609 min

Nourishing Nuggets Ep 28: takeaways from 4 of my favorite booksToday's episode brings out my true book-nerd self! I chat about takeaways from four of my *recent* favorite books, because I love to read and grow in different areas of life! We chat motherhood, goal setting, habits, and time and energy management! Hope you enjoy this episode! Books mentioned: M is for Mama by Abbie Halberstadt The 12 Week Year by Brian P Morgan and Michael Lennington Atomic Habits by James Clear At Your Best by Carey Nieuwhof Other helpful links!

2023-03-1309 min

Nourishing Nuggets Ep 27: Biblical affirmations and how I use themToday's episode is one where I dig deep into the broken thought patterns I had growing up, and how my relationship with the Lord and choosing to replace the lies with His truth started the mindset renewal journey I've been on. This episode was more from the heart than anything else I've recorded, so I truly hope you get some nuggets of wisdom out of it and dig into scripture to seek out His truth over your life, too! Other helpful links! 2 week Nourished and Free kickstart guide HERE

2023-03-0908 min

Nourishing Nuggets Ep 26: 3 things to do when you lack motivationToday's episode will give you three tools to practice when you are lacking motivation. Remember, motivation is not a requirement to do what you want to do with your life. You don't NEED motivation to show up for yourself...but it's nice, right? So here are three things to do if you are in a funk and lacking the drive you desire to show up for your goals! Hope they help! Become an exclusive Nourished and Free member HERE and get coached on how to actually implement these strategies you learn about on the podcast in...

2023-03-0606 min

Nourishing Nuggets Ep 25: are you contemplating your process?Today's episode is all about embracing the mundane and boring parts of reaching your goals. While it's important to keep your vision and end result in mind, it's MORE important to contemplate the process and daily habits that will get you where you want to go. I truly hope this episode encourages you to get boring, embrace the mundane, and trust the process on your journey! Become an exclusive Nourished and Free member HERE and get coached on how to actually implement these strategies you learn about on the podcast in your every day life!...

2023-03-0208 min

Nourishing Nuggets Ep 24: my workout story and why I’m consistentToday's episode is one where we get personal. I share a bit about my past, my mental health struggles, and why I am so passionate about my consistent workout routine. Disclaimer: I am NOT against medication when managing mental health. I am just sharing my story and my plan with my doctor because it was my experience. Stay tuned till the end for a special announcement, because the N+F membership is officially OPEN again for March enrollment, and we will be covering this very topic! Become an exclusive Nourished and Fre...

2023-02-2707 min

Nourishing Nuggets Ep 23: the habits I tracked in FebruaryToday's episode is a recap on the habits I tracked in February, how they impacted the way I showed up for my goals, and a helpful mindset to have when habit tracking. I believe that having data and knowing where you are will help you get to where you want to go, which is why I am a big fan of finding the habits that anchor and ground you to your day and showing up for your life in a way that makes sense for your current season and circumstances. I hope you enjoy this episode and are encouraged...

2023-02-2308 min

Nourishing Nuggets Ep 22: Q&A about workout fatigue, IF, and productivity!Today's episode is another Q&A episode that I know you'll enjoy! We chat about why you may feel tired after a workout, the benefits of intermittent fasting and how to know if you should try it, and how to be more productive! Hope you enjoy and share this episode with a friend, too! Helpful links! Book a one time call with me HERE 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the fre...

2023-02-2010 min

Nourishing Nuggets Ep 21: the adult brain vs. the child brainToday's episode is about a concept I have been coaching my clients on for the past few weeks called the adult brain vs. the child brain. This mindset shift will help you get more intentional throughout the day, boost your growth mindset, and help you make decisions from a place of true "self-care" vs. from that rebellious child we all have inside of us. You'll get so much out of this episode and I'm so excited for you to listen to it! Helpful links! Book a one time call with...

2023-02-1607 min

Nourishing Nuggets Ep 20: you crave what you consumeToday's episode is all about cravings, and how we can start to shift what we crave by changing what we consume. Oftentimes, we can feel frustrated that we don't "want" the nourishing foods such as proteins or vegetables, but in reality, we will only crave them more if we consume them more. This episode will dig into the disciplines behind healthy choices, ways to add more veggies to your day, and how I have been working through getting out of my own vegetable slump! I hope you enjoy! Helpful links! ...

2023-02-1307 min

Nourishing Nuggets Ep 19: stewarding money + finances wellToday's episode is about money! I'm a big fan of healthy habits in general, and one of the best things we could do is steward the things that God has blessed us well. Whether that is our bodies, health, children, or finances, I believe being intentional in these areas is so important! In this episode, we'll chat about disciplined spending, how I track our spending, and ways to be more future-focused with our financial habits! Helpful links! 2 week Nourished and Free kickstart guide HERE Apply for h...

2023-02-0909 min

Nourishing Nuggets Ep 18: how to nourish yourself with snacks!Today's episode is about snacks! Most people feel like they have nourishing meals, but when it comes to snack time, things can get a little chaotic. Listen to this episode to get some tools behind having purposeful snacks and not letting snack time turn into a rollercoaster experience! Helpful links! 2 week Nourished and Free kickstart guide HERE Apply for high level 1:1 coaching HERE Follow on IG HERE Join the free Facebook community HERE

2023-02-0608 min

Nourishing Nuggets Ep 17: how to prep and set up for a new week!Today's episode is about the three things I do to prepare for a new week. As a busy mom with multiple jobs and obligations, these things are anchors in my week! I make sure I sit down with my planner and plan out the week, I prep and plan what I can to get ahead, and I "square one" the house. I go into detail on these things in today's episode, so make sure you listen...and enjoy! Become an exclusive Nourished and Free member! Join the new monthly membership HERE and get coached on h...

2023-02-0208 min

Nourishing Nuggets Ep 16: having multiple reasons why you do what you doToday's episode is about having multiple motivations, or multiple reasons why you do what you do. If you want to have healthy habits for the only outcome of weight loss, you'll find that you will have a difficult time staying consistent and committed! Today, we will chat about how having multiple reasons why you do what you do could actually help you stay consistent with the habits and routines you want to establish this year! Hope you enjoy! Become an exclusive Nourished and Free member! Join the new monthly membership HERE and get coached o...

2023-01-3008 min

Nourishing Nuggets Ep 5: habits, routines, and creating a sustainable lifestyle!Today's episode is all about the last pillar of Nourished and Free, all about your habits and routines! Today we will go over what habits and routines actually are, why they are the missing piece to your consistency problem, and the routines I recommend for all of my clients! We will dig into each of these concepts more in upcoming episodes, and I can't wait for you to stick around and learn all about nourishing your body, mind, and soul with these tools! Follow on IG HERE! Books I mentioned: 1...

2022-12-2607 min