Healthy Mompreneurs Get Wealthy
By Cathy Richards,RD
Cathy Richards, RD shares her 20 years of experience coaching clients and now busy mompreneurs to get healthier and ultimately wealthier. Follow Cathy on her self love journey back to health as she comes out the other side of years of stress and challenges. Living with a spouse suffering mental health issues, suffering a concussion and living with post concussion syndrome, terminal illnesses in her close family members and divorce all with 3 kids under the age of 8. If anyone can show you how to thrive and not just survive through challenges and set backs it's Cathy. Follow her journey here.
Episode 28#: Intuitive Eating Series: Challenge the Food Police (Part 2)
Challenging the food police means looking at your belief's around food and the beliefs that you may have adopted from your family. In this episode I'm walking you through some "food rules" that may be running in the background without you even realizing it. By paying attention we can identify the rules and reframe them using an intuitive eater approach as we continue on this intuitive eating journey. What to get the most out of this podcast series? Grab your workbook and do these exercises as I walk you through them: https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/
October 11, 2021
Episode #27: Intuitive Eating Series: Challenge the Food Police (part 1)
The journey to becoming an intuitive eater involves challenging the food police or those outdated beliefs around food that you've adopted over time. Getting real with your inner critic and flipping the negative self talk on its head is all part of the process. In this episode I'm showing you how to reframe those beliefs and get honest with your inner critic (aka the real food police). Principle #4 is a long one so I'm breaking it down into 2 parts. Stay tuned for part 2. To get the most out of this serious - grab your own workbook here: https://cathyrichardsrd.com/product/the-intuitive-eating-workbook-by-evelyn-tribole-elyse-resch/
October 11, 2021
Episode #26 Client Series: How I helped a binge eater start to use intuitive eating to heal her relationship with food.
Interested in seeing intuitive eating used in real life? Then you'll want to tune into today's episode. I am sharing how I've been incorporating intuitive eating into my regular clinical practice. In this practice I am referred clients from 0-99 with a variety of medical concerns yet I'm finding that many of the principles of intuitive eating still fit. Tune in and find out why! Missed my last blog post on the hunger and fullness scale? Here it is: https://cathyrichardsrd.com/how-to-use-the-hunger-scale-for-mindful-and-intuitive-eating/
September 27, 2021
Episode #25: Intuitive Eating Series: Making Peace with Food
What exactly does making peace with food mean? Basically it's giving yourself unconditional permission to eat. I get it if that sounds scary to you. A lot of fears come up for my clients as they start the process of making peace with food. What if I start eating and I can't stop? I've tried eating forbidden foods before, but it didn't work. I am addicted to food or I don't trust myself around food. In this episode I'm walking you through the process of habituation and how it helps you make peace with food once and for all. Identifying your forbidden foods is part of the making peace with food process. To learn how these are the foods to use in habituation head on over to my IG TV series: https://www.instagram.com/tv/CTiLL1DpwoJ/?utm_source=ig_web_copy_link
September 16, 2021
Episode 24#: Intuitive Eating Series: Honour Your Hunger
Building on the 10 priniciples for nourishing a healthy relationship with food based on the intuitive eating workbook this episode dives into how to honour your hunger. In order to honour your hunger - you must first be able to feel it. So in this episode I am walking you through what hunger may feel like to you and how to practice listening to your body. Which given our hectic lifestyles can seem easier said than done. Join me and let's learn how to honour your hunger! For bonus mini trainings - join me for my intuitive eating series on IG TV at: https://www.instagram.com/tv/CTNiUNMptrj/?utm_source=ig_web_copy_link For the grab'n go lunch options for a busy mompreuners click here: https://cathyrichardsrd.com/grab-n-go-lunch-options/
August 30, 2021
Episode #23 - Intuitive Eating Series: Reject the Diet Mentality
Intuitive eatings is a compassionate, self- care eating framework that treats all bodies with dignity and respect. How amazing is that! In today's episode I'm walking you through principle number 1 from the Intuitive Eating workbook: Reject the Diet Mentality. Why? Because dieting leads to weight gain and there's lots of research to support this. The idea of not dieting or following some food rules can feel scary - especially if it's been a tool that you've known to lose weight. You may fear that you'll lose control or never be able to stop eating but your body is smarter than that. Tune in to learn how you're body is designed to support you and the role that intuitive eating can play. Ready to focus on self awareness around your eating and gain control of your cravings? Grab my free resource: Ditch the Binge and Gain Control of your Cravings here: https://cathyrichardsrd.com/ditch-the-binge/
August 25, 2021
Episode 22#- Intuitive eating series: What is intuitive eating and does it benefit health?
Feeling frustrated with your body and hating it? Or maybe you feel like you're always fighting against it? You are not alone. Many of my clients feel like this and sometimes I do too. Imagine an alternative way of relating to food, eating and your body that is characterized by kindness and not criticism. That's the role of intuitive eating. The goal of intuitive eating is to help you cultivate a healthy relationship with food and your body. It's an approach developed by Evelyn Tribole, MS, RDN & Elyse Resch, MS, RDN in 1995. Since than over 60 studies have shown the numerous benefits of intuitive eating. Join me in this episode where I'm sharing the key focus and benefits of this type of eating. And not it's not another diet. It's a life long approach that rebuilds trust in your body. To revisit my stress reduction techniques: https://anchor.fm/cathy-richards--rd/episodes/Episode--11--The-Easy-Tools-that-I-am-using-to-Uplevel-my-Stress-Reduction-euc8p1
August 12, 2021
Episode #21- Giving yourself grace with your health and wellness goals
If 2020 taught us anything it's that even the best laid plans don't always turn out. In this episode I'm sharing the truth about how I've learnt to give myself grace when it comes to achieving my health and wellness goals and how that translates into my work with clients. I'm also touching on the most important piece of the puzzle which is often self reflection and the power of using your voice, even if it's just for yourself. Need help figuring out how to continue on your wellness journey whilst also allowing yourself some grace? Grab a free 30 minute call and I'll walk you through a simple self awareness exercise to help you find more grace. Click here to join: https://cathyrichardsrdworkwithme.as.me/decisionmakingcall Grab my free Healthy Habits Tracker here: https://cathyrichardsrd.com/healthy-habits-tracker/
August 9, 2021
Episode #20 - Infrared Sauna - Women's Health Issues Worth Checking that You Need to Know About
My self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment. Infrared saunas use electromagnetic radiation from infrared lamps to warm your body directly rather than heating the air. They heat your core body temperature and only heat to about 150°F (66°C). This type of heat penetrates deeper into the body and is thought to impact and heal deep tissue and also detox via sweating through your pores. In this episode I'm sharing my recent experience using infrared sauna technology.
August 2, 2021
Episode #19 -Mammogram, Ultrasound & Thermography - Women's Health Issues Worth Checking that you Need to Know About
My self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment. In this episode I'm sharing the role of thermography, ultrasound and mammogram on my recent journey. To say that the thermography results look like a fire engine isn't an understatement. But adding additional supplements and using my tune-up balls have definitely helped my lymph system. It'll be interesting to see the change when I redo the thermography in 6 months.
July 22, 2021
Episode #18 -Pelvic Floor Physiotherapy- Women's Health Issues Worth Checking that you Need to Know About
My self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment. In this episode I'm sharing the role that pelvic floor physiotherapy has played in my life over the past 9 years. Remember that the entire body functions together as a whole and the pelvic floor is an excellent example of this. Breath and your pelvic floor health go hand in hand. Join me in today's episode where I'm talking about some fantastic tools that you can use at home to support your pelvic floor health and reduce pain in your entire body.
July 9, 2021
Episode #17 -Manual Physiotherapy- Women's Health Issues Worth Checking that you Need to Know About
My self love journey back to health started with refocusing on my diet and body movement but over the past few months I've shifted into a focus on the other modalities that keep my body and health in alignment. Growing up and as a young adult, I only used physiotherapy to overcome an acute injury or surgery (ACL repair). In this episode I'm sharing how my physiotherapist who focuses on the entire body is such an integral part of health for my entire family. By treating the entire person she looks at how everything is inter-connected and restores harmony in my body. In addition to being an amazing hands on practitioner she's also a fantastic writer. Here's a great piece from her blog: https://www.mapphysiotherapy.ca/hey-moms-stop-putting-up-with-that/ Stay tuned over the next month as I share other modalities that are part of my self love journey back to health.
July 1, 2021
Episode #16 Positive thinking: how to turn negative thoughts into positive ones
I'm sure that you've heard someone talk about the power of positive thought. Sounds to good to be true- right? Well there's actually a lot of good science out there to back it up. Positive people are happier people. In my group emotional eating program we spend a lot of timing reframing negative thoughts into positive thoughts or more positive thoughts shall I say. On today's episode I'm walking you through some reframes and the process of feeling your feelings which can result in better thoughts. Still not sure how to reframe? Grab a FREE 30 min session and I'll help you walk through the process. https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
May 25, 2021
Episode #15 Self care time management for busy moms: How to take care of yourself
Self-care seems to be a popular catch phrase in the on-line space over the past few years. As an overwhelmed, busy mompreneur with 3 kids under 5, I can remember feeling annoyed and even angry at the people showing up in my social feed promoting "self-care" but believe me it's essential. Now as a single, mompreneur I've figured out how to factor in this time even when I have my 3 young kids, full-on during a pandemic. In this episode I'm sharing the easy ways in which I consciously add self care into my every day and showing you how you can too. Having trouble figuring out what you should focus on first? No problem - let's hope on a FREE 30 minute call and figure out your own individualized self care plan. https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS Interested in practicing self affirmations but not sure how? Than this blog post is for you: https://cathyrichardsrd.com/positive-affirmations-healthier-living/
May 17, 2021
Episode #14 - How to Easily Move Through the Lack of Motivation
Some days we just don't feel it. Motivated that is. And yesterday I was right there with you. I knew what I had intended to do for daily movement and I just didn't feel like doing it. In this episode I'm walking you through the easy mindset shift that can help us overcome the inevitable motivation hurdles that show up on our wellness journey's. It's something I use with 80% of my clients to help them move past motivation plateaus and challenges. If you're not quite sure what hurdle to tackle next then grab one of my FREE calls, where I'll help you identify the next hurdle to overcome on your journey to health. https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
May 4, 2021
Episode #13: How taking back your power is key to reaching your health goals
The one thing that every successful client does? Is take back their POWER around their health and wellness. Not sure what I mean? Ask yourself how many times you've skipped your workout to accommodate your spouse or someone else? How many restaurant meals have you suffered through when there wasn't a thing on the menu that you really wanted to eat. As a busy mompreneur it's so easy to give away our power but the key to reaching your health and wellness goals is to take that power back. Wondering how? Well tune into this episode where I'm walking you through it step by step. If you're ready to take back your power when it comes to emotional eating - grab my FREE - Ditch the Binge and Gain Control of your Cravings resource. In just 5 minutes you'll be started on the path to overcome emotional eating once and for all. https://cathyrichardsrd.com/ditch-the-binge/ Not sure where you should start in taking back your power? No worries. Book a FREE call and let me help you. https://cathyrichardsrdworkwithme.as.me/decisionmakingcall
April 27, 2021
Episode #12 - The top 3 ways to get back on track with your wellness
It can be so easy to fall off the wagon when it comes to our health and wellness. Life throws us a curveball and we fall back into old habits. Join me in this episode where I'm walking you through the 3 easy ways to get back on track. First, I'll share my methods to help my clients explore "why" they got off track in the first place. Once that's identified we'll move onto "what" will be the goals that get you back on track (and how to make sure they'll work) and finally "how" to get back on track and stay there for good. If you need help with identifying an energy producing action to help you get back on track, the you'll want to grab my: Boost Your Energy Today with these 7 Easy Lifestyle Hacks https://cathyrichardsrd.com/energy-boost/ Or grab an action off my Healthy Habits Tracker: https://cathyrichardsrd.com/healthy-habits-tracker/ Need help identifying an easy action to get you back on track? No worries - book a FREE 30 min STRESS LESS HEALTHY HABITS CALL HERE: https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS
April 20, 2021
Episode # 11 -The Easy Tools that I am using to Uplevel my Stress Reduction
Over the past year, the number one topic that I have been discussing with my clients has been stress reduction. It should come as no surprise since we're 1 year into a global pandemic. Stress reduction techniques is written on a sticky note on my computer screen to trigger me to discuss it during each session but often it comes up well before I see my visual cue. Stress has many negative effects on the body and can lead to many diseases. It can also trigger weight gain. In this episode I'm going to walk you through the breathing technique that I use with clients and my kids daily. I'm sharing the supplements that I've incorporated to help remind my body that it is safe. I've recently introduced adaptogens into my regime and I'll tell you how it's going. Therapy, meditation and EFT (otherwise know as tapping) can all my part of your stress reduction toolbox. Tune into this episode to find resources to help with your daily stress reduction and for a free 30 min stress less healthy habits call just click here: https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS Previous Blog Posts that contain tools for your stress reduction toolbox. https://cathyrichardsrd.com/7-easy-ways-to-shift-your-mindset-right-now/ https://cathyrichardsrd.com/positive-affirmations-healthier-living/ https://cathyrichardsrd.com/thriving-through-a-year-of-my-spouses-anxiety/
April 12, 2021
Episode #10 - What diet approach yields the best results?
In this episode I'm walking you through the factors I consider when helping my clients identify the best approach for them to follow at this point in their life. Lots of my clients come to me doing keto, paleo, intermittent fasting and many other approaches. I don't believe that it's my job to judge their choice but I do want to ensure that they're getting a nutrient dense diet. To balance my blood sugars, energy and weight I'll be implementing the PFC method into the plan that I pick. To see how that looks grab me free GRAB'N GO LUNCH OPTIONS for busy mompreneurs resource. https://cathyrichardsrd.com/grab-n-go-lunch-options/ And if you're ready to build on the self awareness and track those signs and symptoms listen to episode # 3 here: https://anchor.fm/cathy-richards--rd/episodes/Signs-and-Symptoms-to-track-for-Health--Wellness-eqjlt0
April 7, 2021
Episode #9 - The Absolute Best Time of Day for Exercise!
I get it. With our busy schedules it's hard to find the time to fit in daily movement or exercise. I have a simple approach that I've been using with my clients over the years and I'm currently using it for myself. Tune into this episode to hear all my tips and tricks around exercise. And don't forget to grab my FREE resource "HEALTHY HABITS TRACKER" as a way to simply track your activity and give your brain the visual feedback that it needs to know that you are in fact making healthy choices for your body! Grab it here: https://cathyrichardsrd.com/healthy-habits-tracker/ Remember to leave a review! Each month I'll be picking one lucky reviewer to win a FREE 30 minute call with me where I'll help you identify the one thing that's holding you back from feeling your absolute best.
April 6, 2021
Episode # 8 What story are you telling yourself?
We all love a good story don't we. Storytelling has become a great way to share our content and our lives online. In this episode I'm diving into a different type of story, the one that's playing on repeat in your head. Maybe it's that you don't have enough time, or that you'd end up cooking two meals if you decide to eat healthier. What many of my clients come to realize is that it's a made up story that is often holding them back from achieving their health and wellness goals. Join me on this episode and learn how I catch myself telling the same old story. If you need help to identify the story that's currently holding you back - grab a FREE call here: https://cathyrichardsrdworkwithme.as.me/STRESSLESSHEALTHYHABITS Ready to ditch the binge & gain control of your cravings? Grab my FREE resource here: https://cathyrichardsrd.com/ditch-the-binge/
March 30, 2021
Positive Affirmations for your Health
In this short audio - I'm walking you through 7 positive affirmations to improve your health. Affirmations are a powerful way to improve your mindset on a daily basis, and they can increase our feelings of self-worth. Affirmations are positive reminders or statements that can be used to encourage and motivate yourself or others. Listen to this audio daily or visit my blog post to download your free printable and record your own voice repeating these affirmations. https://cathyrichardsrd.com/positive-affirmations-healthier-living/
March 10, 2021
Mindset, Support and Accountability.
The Merriam Webster dictionary defines mindset as a mental attitude or inclination. Our attitude toward health behaviour change is a factor in really showing up every day and doing what you need to in order to move towards your healthiest. No one gets there on their own support and accountability are also key. Listen to how I'm using mindset, support and accountability on my self love journey back to health. Download your own positive affirmations poster here: https://cathyrichardsrd.com/positive-affirmations-healthier-living/ Or learn how to easily shift your mindset in this blog post: https://cathyrichardsrd.com/7-easy-ways-to-shift-your-mindset-right-now/ Keep an eye on my IG stories where I'll be sharing my daily accountability with you. Join the #healthyhabitstrackerchallenge and do it with me! And tune back in for episode 6 where I'm sharing a short "affirmations audio" for you to start to reprogram your beliefs around your health. It's short but a powerful process to repeat daily.
March 9, 2021
The Scale Dilemma!
To weigh or not to weigh that is the question. Join me on this episode where I explain my thoughts and feelings around using the scale as a tool and resource but not as a punishment. With many of my clients we aren't even focussing on the scale and often keep it out of the equation.
March 9, 2021
Signs and Symptoms to track for Health & Wellness
In this episode I'm breaking down the things that I'll be tracking for this week and what I usually have my clients track. I'll give you insight into why I ask so many questions and help you decide on what you're focus should be if you plan on tracking. Ready to focus on the healthy habits that you're already doing and give yourself that positive feedback? Then go to download my FREE HEALTHY HABITS TRACKER NOW! https://cathyrichardsrd.com/healthy-habits-tracker/ For my youtube training on keeping your immunity boosted with stress reduction as a focus go here: https://youtu.be/ZA_IgeaJM_8 For my youtube training on sleep: https://youtu.be/kzdYAYIza4E
March 2, 2021
What are FODMAPs?
Many of my clients over the past 10 years have benefit from following a low FODMAP diet as a way to manage their gastrointestinal symptoms and even lost weight as a result. So what exactly is a FODMAP and should you worry about it? Tune into episode 2B where I'm sharing the basics on FODMAPs and how to figure out if it's something that you should try. And don't forget to tune in for episode 3 where I break down all the signs & symptoms that I get my clients to track when we're picking the best approach for them to improve their health.
February 28, 2021
Episode #2 - The Decision
In this mini episode I walk you through my thoughts during the first few days of this journey and some surprising triggers that show up. Of course things don't always go as planned but I'm convinced that things always work out for me and am learning to give myself GRACE and I offer that up to you as well. Wondering what "triggers" are impacting your food and/or activity choices? It's useful information to help us create a wellness plan moving forward. For help with identifying triggers download my FREE 5 min tool: Ditch the Binge & Gain Control of Your Cravings here: https://cathyrichardsrd.com/ditch-the-binge/ Stay tuned cause in Episode #3 I'll walk you through the signs & symptoms I'm tracking and another simple tool that will help me focus in these beginning phases.
February 18, 2021
Why me and my self love journey?
Join Cathy as she walks you through the challenges that have set her up to thrive verses just survive. And learn why she's ready to share her journey to health with you.
February 16, 2021