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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

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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21:50

Letting It Be Simple

Healthy Eating For Busy Women ·

2023/03/23

You’re willing to do whatever it takes to lose weight. You may even be enthusiastic about the prospect of planning protocols, prepping meals, and tracking food metrics. But herein lies the problem. Because you assume that “doing it all” is necessary for long-term weight loss. This is a common mindset of high-achieving women. We will sell ourselves on the path of highest resistance so we can feel accomplished, capable, and deserving of success in the process. This approach to weight loss is not

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22:45

Your Healthy Eating Identity

Healthy Eating For Busy Women ·

2023/03/16

Micromanaging food doesn’t make you a healthy eater. Because true healthy eaters don’t put in effort to eat healthy. They just do. For them, food isn’t micromanaged. Plans, protocols, and regimens aren’t necessary. Eating decisions are simple and accessible. It’s just who they are. If you believe micromanaging food is necessary, you’re not being a healthy eater. You’re behaving as someone who doesn’t eat healthy with ease. In this episode, I’m sharing why food was never the problem for you. It’s

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23:12

Food Accomplishment

Healthy Eating For Busy Women ·

2023/03/09

Healthy eating and weight loss isn’t hard. You’re just addicted to feeling accomplished in the process. As a high-achieving woman, you will be accustomed to hard work. It’s a strength you have. You know how to show up and get it done. You love the feeling of accomplishment when you check something off your list. The problem? This isn’t sustainable for long-term healthy eating and weight loss. Because there is no finish line with food or body. You can’t indefinitely “check off” either of those

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22:57

Your Definition Of Progress

Healthy Eating For Busy Women ·

2023/03/02

If you define progress as perfection, you are keeping yourself stuck with weight loss. With this mindset, you will believe moving forward means having no failures or setbacks. That to succeed you have to “eat the right things” and “do it correctly”. The stakes and expectations will be high. To lose weight long-term, you will need to take action and actively create your results. Which means, you will need to define progress differently. In this episode, you will learn to redefine progress in a way

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21:09

Emotional Cravings

Healthy Eating For Busy Women ·

2023/02/23

Do you have a constant desire for food? Where you’re never fully satisfied – no matter how much you eat? This will leave you feeling helpless with food, where you never seem to know what leads to overeating and weight gain. Can you relate? If so, you may believe the problem is your cravings. You may think that you “just love food too much” to have control with it. This is never the case. You always have control with food by default. What you will need to understand is the difference between your

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27:23

The Problem Isn't You

Healthy Eating For Busy Women ·

2023/02/16

Don't trust yourself to eat healthy and lose weight? It's not personal. Your brain determines what it believes based on past evidence. If you've struggled to eat healthy in the past, your brain will often come to one conclusion:That you are the problem. That you can't trust yourself to eat healthy. That you are to blame for your lack of progress. You will feel compelled to single yourself out and make yourself the problem. When, the truth is, the problem cannot possibly be you. Your past struggles

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21:42

Dieting Defined

Healthy Eating For Busy Women ·

2023/02/09

Are you struggling to eat healthy in way that lasts? The problem is that you are dieting. But, not necessarily in the way that you think. Most people aren’t dieting based on what they’re eating. They’re dieting based on how they’re thinking. Consider: What are your current reasons for making healthy food decisions? If you’re struggling to eat healthy long-term, your reasons are likely based on “shoulds”. This mindset is what makes healthy eating unsustainable for you. It’s what turns any version

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35:55

When You're Not Changing

Healthy Eating For Busy Women ·

2023/02/02

Are you frustrated because you're not making the changes with food and body that you want? When changing your eating habits, you will have moments where you believe: "I'm not making any changes. It's not working." This frustration is natural. You have a brain that is wired to seek out problems and solve them. What you need to know: It's not that nothing is working. It's that you have a low tolerance for failure, shame, and messy progress. In this episode, I'm sharing what to do when you're feeling

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29:14

Shame

Healthy Eating For Busy Women ·

2023/01/26

If you’re a high-achieving woman, you most likely learned to achieve goals by shaming yourself when you did things wrong. It may have worked in the past, but it’s stopped being effective with food and body. You feel tired, burnt out, and totally spent. Which causes you to shame yourself even more. It may not be obvious that shaming yourself is the cause of your lack of progress. It will present as if you’re the problem, you don’t know the right things to eat, you don’t have enough time, etc. But

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26:54

Healthy Eating Burnout

Healthy Eating For Busy Women ·

2023/01/19

Many of my clients come to me burnt out. They feel like they have a total lack of energy when it comes to eating healthy. Which worries them, because they think: “If I don’t have energy left to give, how will I possibly create the results I want?”. This is the kicker. Because diet culture taught you that to change the way you eat, you have to put in more effort. That you have to restrict, willpower, and suffer to the results you want. So, you did. You spent more time, effort, and energy attempting

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31:48

Body Expectations

Healthy Eating For Busy Women ·

2023/01/12

Ask Yourself: What are the expectations you will have of your body when you eat healthy and lose weight? What will you demand from your body in return for the effort you put in? To change your results with your body, you will need to change your relationship with your body. It’s a non-negotiable first step. Many of us start with an expectant and transactional relationship to our body, where we believed we’re “owed the changes we want” from it. This mindset will only lead to discouragement and

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19:39

Fueling Your Goal

Healthy Eating For Busy Women ·

2023/01/05

Consider: How will you choose to fuel your food and body goals this year? To create the results you want, you will need to take different actions with food. And, the quality of your food actions will be determined by the emotions you use to fuel them. Read that again. In the new year, most will feel compelled to fuel their food actions from motivation. As most of us already know, this heightened state of motivation is short-lived. It’s not sustainable emotional fuel. We cannot rely on motivation for

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