Kickoff Episode: Share Your Topic Requests to Shape the Show

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Read the Transcript:

Kickoff Episode: Share Your Topic Requests to Shape the Show

Hi there, welcome back to the Eating Habits for Life podcast! I’m so glad you’re here with me today.

In today’s episode, I’m excited to dive into a topic that was actually requested by one of you, my wonderful listeners.

It’s a great example of how I plan on making this podcast even more tailored to your needs and interests. This is the kickoff episode and I can thank my listener who direct messaged me this request through facebook for this idea. It got me thinking that if she had a specific request, then you may as well.

So by submitting a topic request that is addressed in an episode, think of it as your own personal coaching session, but in a way that benefits everyone!

Even though it’s anonymous, it allows me to dive into the exact areas where you’re struggling, offering guidance, insights, and actionable tips that are tailored to your needs.

Chances are, if you’re dealing with something, many of our listeners are too. By sharing your topic, you’re not only helping yourself, but you’re also giving others the chance to reflect on similar challenges in their own lives.

I want to make sure these episodes, sprinkled throughout my usual content, feel like a personalized experience for you, while also bringing real value to others in our community. Your request can spark the kind of conversation that helps so many people!

I will talk more about this at the end of the episode, plus tell you exactly how to submit a request. Super easy. So stay with me until the end.

So, my lovely listener who messaged me on Facebook asked me to share more on how I eat, how to make meals easy AND healthy, and how we eat differently in different seasons.

So before I get into specifics, I want to briefly mention my general eating tendencies. So I pretty much only eat when I’m actually hungry. I’m able to do this, because of the skills I teach my clients. I use them myself!

I could want something like for example if someone baked dessert and it looks really good to me, but I will only eat it if I’m actually hungry at that time period if I really want to have it and I’m not actually hungry, I’ll just take it with me and save it for when I am hungry later in the day.

Now I used to eat due to emotions and for other reasons besides hunger such as rewarding myself at the end of a challenging day or even just eating something in the afternoon to get through the day, however I broke those eating habits.

I recognize that it is not necessarily easy to break these eating habits and other eating habits, which is why I am a coach now and help people do this, but increasing the percentage of the time that you’re eating due to hunger and not another reason is going to be extremely helpful for your eating habits and also for weight management.

Now getting a little bit more specific, let’s talk about breakfast first. I pretty much eat the same thing every day for breakfast. This is a big tip I have for making things easy, especially if you have a busy schedule or a mentally or physically exhausting schedule.

I’ve actually started varying it a little bit more recently, but here’s why I typically eat the same thing. It’s easy and I don’t want to have to think about what to have. Or even what I’m “in the mood for.”

Also, because I eat a lot of the same things every day, it’s much easier to manage my weight. I don’t count calories. I don’t even estimate them in my head. I used to when I was trying to lose weight, but I didn’t particularly like doing that. It felt like a chore.

So the more that you keep it simple and eat similar foods every day, the easier it is for you to know that you’re not likely to be gaining, or losing much weight.

For breakfast, I usually eat oatmeal with a spoonful of natural peanut butter on top.  Lately I have been making either peanut butter oat breakfast bars or corn muffins where the only sweetener is honey and I’m using only a tiny bit of flour.

Usually, about 3 hours later, I am hungry again and I eat cashews or almonds. For this, I put them in a mug that you would usually use for espresso, so one of those really small mugs and eat them out of there, so that I know it’s a very defined amount and I’m not reaching into any bags or containers.

For lunch, during the week, I always make my husband, Paul and myself, big salads with some sort of protein on top. Sometimes I use just whatever is in the fridge for leftovers on top, if we don’t have a protein readily available.

Usually what we do for the protein is we buy chicken that’s already cooked and shredded from Aldi’s. Not sure if you have an Aldi’s around you, but if you do, definitely look for that rotisserie shredded chicken. It makes meals easier.

Sometimes I get hungry for an afternoon snack, and if I do, it’s usually a protein bar.

For dinner, on weekdays we are typically busy most evenings, so we like quick, easy, and healthy. We’ve been doing a lot of bowls recently. I really enjoy using the vegetables that tend to be in season and often do a lot of raw (uncooked), fresh, crisp veggies in the summer and winter is more for roasting veggies or making soups with veggies.

For the bowls, I’ll cook a whole bunch of either rice or quinoa, season and roast some chickpeas, maybe have some of that shredded rotisserie chicken available or another protein, and then cut up a whole bunch of vegetables. Like a big variety of vegetables.

And then I’ll make some sort of a sauce, either like a peanut sauce or Chipotle sauce. So then we can kind of just mix and match the ingredients, make our own bowls, put the Tupperware is with all the ingredients back into the fridge for another meal or two later in the week.

What I’ll also do, is instead of ordering pizza out, I just make a whole bunch of pizzas on very thin flat breads or naan bread and top them with lots of protein and veggies, and then stick them in the freezer. They end up being less expensive, more nutritious, and Paul thinks they’re more delicious than store bought frozen pizza. I don’t know if it quite holds up to like a good pizzeria pizza, but they are quite tasty I must say.

We also do a lot of tostadas with black beans and salsa on top. We really pile on those black beans. And in the summer, I absolutely love getting a whole bunch of vegetables from the farm down the road, cooking up some sort of protein and a little bit of pasta.

Paul will grill the vegetables and then we’ll toss them all together so that it is mainly vegetables, but you also get the protein and your pasta fix as well. Sometimes I’ll add a little bit of greyere cheese on top, hopefully I’m pronouncing that correctly.

And then I always I’m hungry for a snack later in the evening, because we tend to eat dinner around 5 or 6, so I’ll either have some nuts again, or sometimes a few slices of cheese or pour myself some granola in one of those little ramekin things, those tiny little baking dishes you can find at TJ Maxx or Homegoods. And I really like homemade cookies, so sometimes I will feel like making cookies!

Alright, now here’s where you come in—I want to hear from you about what you’d like to see covered in future episodes. If there’s a particular subject you’re curious about or a challenge you’re facing, please don’t hesitate to let me know.

You can use the link down in the episode description to Submit a Topic Request. You can also find me on Instagram at katejohnstoncoaching or Linkedin or Facebook as well. Then just send me a direct message with your topic request.

Your feedback is incredibly valuable. It helps me ensure that the content I’m creating is not just informative but also relevant to what you’re experiencing in your own lives.

By sharing your ideas, you’re not only helping me craft episodes that are really tailored to you specifically, but you’re also gaining more awareness about your own habits and challenges. It’s a win-win!

So, take a moment to think about what you’d love to hear more about. Maybe it’s a specific topic related to eating habits, a common struggle you’re facing, or even a question you’ve been pondering. Send those ideas my way!

Thank you so much for being part of this community and for your ongoing support. I’m genuinely excited to hear from you and to bring you more content that’s truly valuable and very specific to you.

You can Click Here to Submit a Topic Request. You can also find me on Instagram at katejohnstoncoaching or Linkedin or Facebook as well. Then just send me a direct message with your topic request.

 I’m looking forward to hearing from you!

Thanks again for tuning in. Have a fantastic day, and I’ll see you in the next episode!

P.S. If you’re finding these episodes helpful, I’d really be grateful if you could leave a quick rating or review on your favorite platform.

Spotify you can only leave a rating I believe, but it’s super quick and easy. You just find the little stars at the top. On Apple, it’s down below the episode description. Ratings and reviews helps other women find the show, and I love hearing your feedback and even any wins you’ve had by listening to the show.