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PODCAST

Healthy Eating For Busy Women

How can I eat healthier without falling off track? How do I lose weight without getting rid of my favorite foods? How can I eat the right foods, while still enjoying foods I love? How do I stop overeating and emotionally eating? How can I begin (actually) loving my body? And the most important question, can I really learn to eat healthy without feeling restricted and overwhelmed? These are just a few of the big questions that Certified Health Coach, Kat Rentas, answers in the Healthy Eating for

health & fitness nutrition

All Episodes

20:49

Making It Accessible

Healthy Eating For Busy Women ·

2023/09/07

Feel like healthy eating and weight loss isn’t quite accessible now? You’ve likely convinced yourself that approaches like planning, food prepping, and strong willpower are necessary to reach your goals. The key to long-term weight loss isn’t about adding more to your plate; it's about learning to focus solely on the non-negotiable healthy eating essentials. As a high-achieving woman, the breakthrough comes when you commit to working smarter, not harder, for weight loss. When you decide to master

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21:16

Consistency

Healthy Eating For Busy Women ·

2023/08/24

How do you define consistency with healthy eating? High-achieving women often equate consistency with perfection, believing that to consistently eat healthy and lose weight, they must never make mistakes with food. However, this definition of consistency isn't sustainable for long-term success. It will only create unnecessary pressure and inevitable burnout with healthy eating. To create long-term results, you must redefine consistency in a way that accounts for human error and long-term success. In

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24:20

Healthy Eating Momentum

Healthy Eating For Busy Women ·

2023/08/17

You’ve reached healthy eating momentum when you’re on the most efficient path to your weight loss goals. It’s when the further you are in your journey, the more efficiently you’re creating the end-result you desire. This is the work of naturally healthy eating. You start by learning the skills to eat healthy naturally. This is the most foundational part of your journey. Then, once you’ve learned those skills, you can get to work using them to create the weight loss. You can implement what you’ve

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18:53

Weight Loss Tunnel Vision

Healthy Eating For Busy Women ·

2023/08/10

Do you have tunnel vision with your weight loss goal? This is when you focus only on the end goal of weight loss, without considering the steps you’re taking to achieve it. When you have tunnel vision, you often don’t consider if the path you’re walking with healthy eating is sustainable or effective. You gravitate towards diets and quick-fixes, hoping they create the result you want, only to find they were never sustainable. In this episode, I’m walking you through your two options for weight loss

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21:24

People Pleasing Eating

Healthy Eating For Busy Women ·

2023/08/03

Do you people please when it comes to your eating decisions? This can lead to unintended overeating and weight gain, as you may feel a strong urge to prioritize others' emotions over your own health goals. When you constantly focus on pleasing others, your own wants and needs often take a back seat. The result is that you may end up eating more than intended, just to fit in with the crowd, or you might feel pressured to accept food offerings even when you're already full. However, if you want to

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24:10

Diet Disempowerment

Healthy Eating For Busy Women ·

2023/07/20

Past dieting left you feeling disempowered with food. This is uncomfortable. But, it’s not a problem. Because, it’s not remotely reflective of how capable you are of making permanent changes with food. Your past with dieting is irrelevant. Those solutions didn’t work for you, because they required constant willpower, focus, and discipline. Your failures with dieting weren’t personal. You are a unique eater with individual needs. A cookie-cutter diet protocol just didn’t make the cut for you. This

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20:57

Disappointment

Healthy Eating For Busy Women ·

2023/07/13

As a high-achieving women, you often strive for perfection. This can reflect you having high-standards for the results you want; however, it can also reflect you being unwilling to experience the emotion of disappointment. Your healthy eating progress will not look perfect. This is by design. Therefore, it’s non-negotiable to have a useful relationship to disappointment when deciding to lose weight for the last time. In this episode, I’m sharing how, as high-achieving women, we tend to avoid

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25:16

The Steps To Weight Loss

Healthy Eating For Busy Women ·

2023/07/06

The difference between losing weight permanently and gaining it back? The order in which you solve for your weight loss. Most sources will tell you to solve your eating habits by only changing what you eat. In doing so, you're skipping foundational steps that are crucial for long-term change. In this episode, I guide you through the four-step process for creating permanent weight loss. You'll discover why following the steps in the correct order is important and how to identify if you're skipping

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17:56

Controlled Comfort

Healthy Eating For Busy Women ·

2023/06/29

In order to sustain naturally healthy eating habits, you need to change your relationship with emotional comfort. You don’t need to shut it down, dismiss it, or stigmatize it. You need to normalize and validate it. Because, urges for emotional comfort are perfectly natural for you as a human. Rather than resisting this, you can learn to work with your desire for comfort in your life. The key is to begin separating non-useful comfort from useful comfort. Where you engage in comfort deliberately

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18:00

Holding Yourself Accountable

Healthy Eating For Busy Women ·

2023/06/15

You want to be accountable with food. You want to follow through with healthy eating and lose the weight. Yet, you find yourself not keeping up with that standard. You make plans to eat healthier, then eventually stop prioritizing the changes you want to make. Ask Yourself: What exactly about holding yourself accountable with food stops being sustainable? At what point do you stop holding yourself to that standard? It’s not the healthy eating decisions that are unsustainable. It’s your approach to

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18:09

Prioritizing Healthy Eating

Healthy Eating For Busy Women ·

2023/06/01

To lose weight long-term, healthy eating must be a priority. If this feels inaccessible now, it’s not because you’re unable to prioritize those changes. It’s because you don’t know how to prioritize healthy eating in a useful way. In this episode, I’m sharing what it looks like to prioritize healthy eating from harsh energy versus sustainable energy. Because while healthy eating must be a priority, it doesn’t mean you need to emotionally exhaust yourself to do so. This shift is what will make weight

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21:29

Useful Action

Healthy Eating For Busy Women ·

2023/05/26

To lose weight permanently you need to begin taking useful action. As in, you must prioritize doing only the things that directly create the weight loss result you want. If you feel like you’re working hard with healthy eating, with no results to show for it, you’re likely taking a lot of unnecessary non-useful action now. The key to losing weight permanently is working smarter, not harder with healthy eating. In this episode, I’m sharing how to know if you’re taking useful or non-useful action with

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25:43

Well-Resourced Women

Healthy Eating For Busy Women ·

2023/05/19

You are a well-resourced woman. You know how to show up, get it done, and create results in your life. But, healthy eating and weight loss just never feels complete. The problem never quite feels solved for. If you’ve tried and failed restrictive approaches with food, you’ll be tempted to indulge a disempowered approach with healthy eating. To create permanent change, you will need to transition to an empowered mindset instead. You’ll need to implement your identity of a well-resourced woman into

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19:42

Future Focus

Healthy Eating For Busy Women ·

2023/05/11

You have permission for the process of losing weight to feel enjoyable. How do you make this possible? By focusing on your future, rather than your past. Most evaluate their progress with healthy eating based on where they’ve been. They determine current success on what hasn’t worked for them and where they’ve failed. To make your weight loss inevitable, you will need to focus on where you’re going. In this episode, I’m discussing how to have a future focus with healthy eating so you have

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20:03

Performance Healthy Eating

Healthy Eating For Busy Women ·

2023/05/04

Actual healthy eating doesn’t require you to perform highly. It’s not an end goal for you to achieve. If you treat your eating habits with a performance mindset, you will constantly chase perfection with food. You’ll expect hard work from yourself in the process of losing weight. This isn’t sustainable. You will burn out, fall off track, and start from square one with a new diet. In this episode, I’m sharing what’s required for you to stop eating healthy to perform and achieve. Because, when losing

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20:27

Three Versions Of Healthy Eating

Healthy Eating For Busy Women ·

2023/04/27

Do you always find yourself in one of two extremes with healthy eating? In the first scenario, you’re putting in maximum effort to eat healthy. The grocery lists are created, the food protocols are set, the meals are all planned. Everything looks orderly and organized. You feel hopeful about your results being created. At other times, it looks the complete opposite. You find yourself putting in zero effort to eat healthy. All eating decisions feel out of control. You never remember what food choices

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17:28

Finish Line Mentality

Healthy Eating For Busy Women ·

2023/04/20

Healthy eating doesn’t take more time. Weight loss doesn’t require more effort. This only becomes the case when you treat weight loss with a finish line mentality. Where you believe that if you work hard, weight loss will be solved and nothing more will ever be required from you. There is no finish line with weight loss. There is no finish line with healthy eating. No matter what, you will always be a woman who makes eating decisions and has a body to care for. In this episode, I’m clarifying how to

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19:19

Creating Your Version

Healthy Eating For Busy Women ·

2023/04/13

You may think you want someone to tell you what to eat. Because then, in your mind, weight loss will be done. This is solving for the wrong problem. It’s what will keep you stuck in the dieting cycle – where you pick up healthy eating one week and put it down the next. You don’t need to solve for what you’re eating. There’s no food protocol that will change the way you eat long-term. You need to solve for who you’re being with food. This is what determines how you make food decisions. To eat healthy

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17:41

How Long Will It Take?

Healthy Eating For Busy Women ·

2023/04/06

You have clear intentions to eat healthy and lose weight. Yet, you find you still haven’t created those results. Healthy eating still doesn’t feel natural. Weight loss still doesn’t feel done. It’s a problem that still requires your attention. Deliberate action isn’t being taken to solve this problem. Progress feels passive. Your results don’t feel solved for. A belief that prevents you from taking deliberate action: “This just takes time”. This belief keeps you stuck in problem-solving mode. You

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20:41

Food Decision Fatigue

Healthy Eating For Busy Women ·

2023/03/30

You know how to plan, problem solve, and figure it out. But, herein lies the problem, because this is you sitting in indecision. In this state, you never stop planning and problem solving. You always have a collection of unmade decisions in your brain. The to-do’s and loose ends only accumulate over time, creating a state of overwhelm and burnout. You’re excellent at solving problems. This is a skill that you have. But, you’re not as skilled at letting a problem be solved. You ruminate and overthink

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