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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

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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27:28

Quick Fix Healthy Eating

Healthy Eating For Busy Women ·

2022/12/15

A fair question: Why not choose a quick-fix weight loss method if it technically produces the results I want? Here’s the thing. Whether you choose a short-term or long-term method for healthy eating and weight loss isn’t a moral decision. There’s no right or wrong. It gets to be your choice. But, there are long-term side effects of resorting to these methods that you should know before diving in. In this episode, I’m walking you through why we’re attracted to quick-fix methods, along with the main

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31:08

Emotional Eating Reality

Healthy Eating For Busy Women ·

2022/12/08

Emotional eating doesn’t necessarily mean you’re sitting on the couch, watching Netflix, eating an entire tub of ice cream. In fact, most of us who struggle with emotional eating tend to experience it in more subtle ways. Which means, most of your emotional eating is likely unconscious to you now. It will feel difficult to separate which eating decisions are emotionally-driven and which one’s aren’t. To eat healthy and lose weight permanently, you will need to build complete and total awareness of

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21:46

Prioritizing Yourself

Healthy Eating For Busy Women ·

2022/12/01

You can create the results you want with food and body now — no matter the circumstances. More time or energy isn’t required. What creating these changes will require from you? The willingness to prioritize the changes you want to make. Which can be challenging if you’re not used to doing this for yourself. As women, we’re heavily conditioned to put other things first at the expense of our own needs. Society would agree that prioritizing yourself may not be possible for you now. That you need to

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24:58

Thanksgiving

Healthy Eating For Busy Women ·

2022/11/24

Something I want you to know on this holiday: Thanksgiving represents one day out of the year. The stakes are very low in terms of how today will impact your progress with food and body. That being said, you can choose to enjoy your Thanksgiving holiday and make clear decisions with food that are in your control. In this episode, I’m sharing perspective on how you can most enjoy this holiday — regardless of what your eating decisions end up being. I’m sharing things to keep in mind during

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29:04

Deliberate Failure

Healthy Eating For Busy Women ·

2022/11/17

You want to change your results with food and body permanently. And, it’s possible that you’ve tried and failed to do this for quite some time. This means you likely want a blueprint and roadmap that guarantees your success. You want to ensure that you won’t ever fail again in the process. Here’s the bad news and good news. The bad news? Avoiding failures and setbacks isn’t possible. You will fail. You will do it wrong. You will have moments when you set a food goal and don’t meet the mark. The good

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25:43

Uncertainty

Healthy Eating For Busy Women ·

2022/11/10

To solve our food and body struggles permanently we must be willing to tolerate uncertainty. As humans, we always want to feel certain. This is a useful survival mechanism from our brain to avoid danger. It’s not so useful when it comes to eating healthy and losing weight. Because certainty leaves only two options: the right way and the wrong way to eat healthy. What uncertainty with healthy eating leaves room for? Finding your way. This is the manner of healthy eating that you design by choice

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27:58

Your Weight Loss Timeline

Healthy Eating For Busy Women ·

2022/11/03

A common question: How long will it take for me to lose the weight permanently? The honest, real answer? Only your body knows for sure. This isn’t a problem. When it becomes a problem is when you are in opposition with your body’s natural timeline for weight loss, because you’re attached to making it happen faster. When you want to lose weight quickly through restriction, quick-fixes, and willpower. When you try and force your weight to cooperate with your timeline — despite your body’s needs. This

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18:35

When You Don't Have Time

Healthy Eating For Busy Women ·

2022/10/27

You may currently believe you don’t have enough time now to eat healthy. That you’re too stressed, overwhelmed, and burnt out to prioritize yourself and make changes with food permanently. Which means, you’ll also believe that you’ll prioritize healthy eating in the future — when you do have more time. When work calms down, the kids go back to school, or when you don’t have as many demands. If you haven’t noticed, this manner of thinking keeps you indefinitely stuck from ever making the changes with

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