Holistic Health Strategies for Moms | Dietary Supplements, Vaccines, Natural Remedies, Healthy Recipes

23 - Organize your Pantry in 20 Minutes or Less so You Can Eat Healthy Meals

Hey there, friends!
Today’s episode is a little different, but I promise it will set you up for success in living a healthy lifestyle. We’re diving into something that’s been a major roadblock for me and my clients: having a pantry set up that actually sets them up for success. 🥦✨
Let’s be real—if your cooking space is filled with temptation (hello, eye-level chocolate chips!) or food items that don’t support your goals, it’s going to be tough to stay consistent. So, I’m sharing a simple, three-step process I call CPS: Clear, Position, and Stock. Grab a pen and pencil and let’s go!
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Don't forget your Kitchen Staples Download! Enjoy!
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22 - Is Coffee Good For You? The 3 Things You Should Know About Your Morning Habit

Hey, mamas!
I am so excited about today’s episode because we’re talking about coffee!
🎉 I know a lot of you have questions about whether it’s good or bad for you, and honestly, I’ve heard so many opinions about it over the years. So, I thought, why not dive into the research and clear things up together?
What I Want You to Take Away:
Coffee has some awesome benefits, but it’s all about balance and listening to your body.
If you love it, enjoy it (in moderation). If it doesn’t work for you, that’s okay too!
And seriously—don’t count those sugar-loaded lattes as part of the “3–6 cups” research. 😉
Grab your coffee (yes, even if it’s been reheated three times today—no judgment here), and let’s get into it!
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Studies Mentioned:
Ding M, Bhupathiraju SN, Chen M, van Dam RM, Hu FB. Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis. Diabetes Care. 2014;37(2):569-586. doi:10.2337/dc13-1203
Larsson SC, Wolk A. “Coffee consumption and risk of liver cancer: a meta-analysis.” Gastroenterology. 2007 May; 132(5): 1740-1745.
Sang L, Chang B, Li X, Jiang M. “Consumption of coffee associated with reduced risk of liver cancer: a meta-analysis.” BMC Gastroenterology. 2013 Feb; 13(34): 1-13.
Discacciati A, Orsini N, Wolk A. Coffee consumption and risk of nonaggressive, aggressive and fatal prostate cancer—a dose–response meta-analysis. Ann Oncol. 2014 Mar; 25(3): 1635-1641.
Park CH, Myung SK, Kim TY, et al. Coffee consumption and risk of prostate cancer: a meta-analysis of epidemiological studies. BJU Int. 2010 Sep; 106: 762-769.
Wang A, Wang S, Zhu C, et al. Coffee and cancer risk: A meta-analysis of prospective observational studies. Sci Rep. 2016 Sep; 6(33711): 1-13.
O'Keefe JH, Bhatti SK, Patil HR, DiNicolantonio JJ, Lucan SC, Lavie CJ. Effects of habitual coffee consumption on cardiometabolic disease, cardiovascular health, and all-cause mortality. J Am Coll Cardiol. 2013;62(12):1043-1051. doi:10.1016/j.jacc.2013.06.035
García-Blanco T, Dávalos A, Visioli F. Tea, cocoa, coffee, and affective disorders: vicious or virtuous cycle? JAffect Disord. 2017 Dec; 15(224): 61-68.
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21 - Why Fitness isn’t What You Think it is! The Truth About Working Out as a Busy Mom with Special Guest Angela Christian

Hi friends! 
I couldn’t be more excited about today’s episode because I have an incredible guest joining me — Angela Christian! 
If you’ve ever felt overwhelmed trying to juggle healthy habits with the chaos of everyday life, you are in for a treat. Angela is one of the most down-to-earth, inspiring people I know when it comes to making wellness work—even when life gets busy.
Angela’s not just passionate about health; she’s living proof that small, consistent changes can lead to big transformations. She’s a mom, a fitness lover, and someone who truly understands how to balance self-care with family, work, and everything else.
Here’s a sneak peek at what Angela and I unpack during our chat:
🥗 Meal Prep Without the Stress: Angela breaks down her favorite tips for prepping meals, from making protein the centerpiece to keeping veggies ready to go. Trust me, her approach makes meal prep feel manageable—even fun!
🏋️‍♀️ Fitness for Real Life: Whether it’s a quick workout at home or sneaking in movement during a busy day, Angela’s advice proves that staying active doesn’t have to be complicated—it just needs to fit your life.
👩‍👧‍👦 Being a Role Model: As a mom, Angela opens up about how she’s leading by example, teaching her kids the importance of balance, and letting go of the mom guilt when it comes to prioritizing her health.
I know that you will find this information to be relatable, inspiring, and freeing. I hope you will listen all the way through and take notes on all of the nuggets of wisdom she brings. Enjoy!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health inspiration.
Connect with Angela Christian!
Website - Two weeks of group training free!https://linktr.ee/angelachristian
IG: https://www.instagram.com/coachangelac/profilecard/?igsh=MXE4NGlsZXhmeHNhNg==
FB:https://www.facebook.com/share/1aEoUCWY1WcW9kEW/?mibextid=LQQJ4d
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Want to work together?
Step 1: Schedule your FREE 15 minute consult here:  https://www.heatherbedard.com/contact-8 
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Let’s Connect!
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20 - The Top Nutrition Tip You Need to Know for ADHD Kids if You Want to Bring Calm

Hey, Mamas! 👋
Do you have a little one diagnosed with ADHD? If so, you know the whirlwind that can come with trying to keep them calm and focused. It’s a lot, right?
But guess what – today, we’re talking about a simple (and doable!) way to make things a little easier: food! Yep, the stuff we’re already feeding our kids can actually make a difference. Who knew? 🍎🥕
In this episode, I’m sharing:
The surprising connection between processed foods and ADHD symptoms (hint: sugar crashes are a big deal).
A fascinating study where swapping out junk for whole foods worked wonders for kids.
Why this doesn’t have to be overwhelming – small changes can go a long way.
And listen, I know life is busy. I’m not here to guilt you about what your kiddo is eating now. This is all about figuring out what works for your family, one step at a time. We’re in this together, okay? 💛
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Studies Mentioned:
Pelsser, L, Frankene J, Toorman HF et al. “Effects of a restricted elimination diet on the behaviour of children with attention-deficit hyperactivity disorder (INCA study): a randomised controlled trial” Lancet Volume 377, Issue 9764 , Pages 494-503, doi: 10.1016/S0140-6736(10)62227-1
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Want to work together?
Step 1: Schedule your FREE 15 minute consult here:  https://www.heatherbedard.com/contact-8 
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Let’s Connect!
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19 - The Myth of Supplements: How to Save Money and Be Healthy Without Swallowing Pills

🎉 Hi mamas! 
Today’s episode is all about helping you save money, time, and maybe even a little sanity when it comes to supplements. 🕒💰
Whether you’re new to supplements or a long-time fan, I’m spilling the tea on what you absolutely need to know before buying and popping those pills.
Spoiler: Not all that glitters is gold, and not all “vitamins” are good for you!
Here’s what you’ll hear in this episode:
The surprising truth about how most supplements are made.
Why taking too much of one nutrient might actually do more harm than good.
The difference between synthetic supplements and whole-food-based options.
Tips for spotting sneaky supplement labels and what they really mean.
Plus, I’ll share a bonus tip that might just change the way you think about nutrition altogether. 🍎✨
This episode is your foundation for smart supplement decisions—because who wants to waste money on stuff that doesn’t work, right? And don’t worry, we’ll dive even deeper into this topic in future episodes!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Study Mentioned: Clarke JD, Ried K, Bella D et al. “Comparison of Isothiocyanate Metabolite Level and Histone Deacetylase Activity in Human Subjects Consming Broccoli Sprouts or Broccoli Supplement.” Journal of Agricultural and Food Chemistry Published online ahead of printDoi: 10.1021/jf20287g
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Like the music? Check out https://torvikmusic.carrd.co/# 
Photo Cred: @derricktorvik

18 - Why Probiotics are One of the Best Ways to Boost Your Immune System and Save Money

Hey, mamas! 
In this episode, we’re diving into a topic on everyone’s mind—how to boost your immune system!
I know firsthand how confusing it can be to determine if you’re doing everything possible for your health. That’s why, in this episode, I’m talking all about probiotics—what they are, why they work, and when you should take them.
Spoiler alert: They’re a simple, cost-effective way to support your body!
Here’s what we’re covering today:
Why is your gut the secret weapon for your immune system? (Hint: 80% of it lives there!)
What probiotics are and how they keep harmful bacteria in check.
Tips for choosing the right probiotic brand—what to look for on the label and what to avoid.
The best time to take probiotics (and why consistency is key).
How to feed your "good bacteria" with the right foods for a healthy gut.
 Enjoy!
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Studies Mentioned:
Vanderpool C, Yan F, Polk DB. Mechanisms of probiotic action: Implications for therapeutic applications in inflammatory bowel diseases. Inflamm Bowel Dis. 2008;14(11):1585-1596. doi:10.1002/ibd.20525
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Did you love this episode? Please leave a review to help us reach more mamas like you. You can also share it with a friend who could use a little health-related confidence boost.
Want to work together?
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17 - How to Never Make Weight Loss New Year's Resolutions Again and Still Improve Your Health

Hi mamas! 🎉 
It’s that magical time of year when we think about resolutions and fresh starts—but let’s be honest, how many of us have made those ambitious New Year’s goals only to see them unravel by February? 🙋‍♀️
If you’re over the cycle of setting resolutions that feel doomed from the start, this episode is for YOU. And if you love making resolutions, stick around—I’ve got tips that’ll help you crush your health goals in a way that actually lasts.
This week, I’m sharing my journey of stepping off the hamster wheel of failed resolutions and embracing sustainable, practical health habits that make a real difference. You’ll learn:
Why quick fixes don’t work and how to shift from temporary solutions to lasting lifestyle changes.
The power of consistency: Small daily actions lead to big results.
How to rethink goals by focusing on health, not numbers on a scale.
Here’s to thriving, fearless, and strong families in the New Year! 🥂
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little healthy living confidence.
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New Year’s Resolutions Statistic
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16 - Postpartum Fitness Secrets with Dr. Jena Bradley: Expert Tips for Strength and Confidence After Pregnancy

Hi Moms!
I’m so excited to share this episode with you!
In it, I had the pleasure of talking to a supermom from Pittsburgh who’s not just a mom of four but also a physical therapist with over 15 years of experience. She’s passionate about postpartum fitness, and I know you will love all of her tips for helping moms feel strong and confident after pregnancy. 
This episode is packed with encouragement, laughter, and realistic advice for moms in all stages of their postpartum journey. Whether you’re a new mom or a mom of multiples, I think you’ll find so much value (and a few “me too!” moments) in our conversation.
Let’s go!!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little mealtime magic.
Connect with Dr. Jena Bradley:
Fit Post Partum Mom podcast
Website: https://livecorestrong.com   
Instagram: https://instagram.com/livecorestrong  
YouTube: https://youtube.com/livecorestrong  
Popular Blog Post: https://livecorestrong.com/6-exercises-to-get-you-ready-for-labor-and-delivery/
 
Free On-Demand Video Training>>> Postpartum Abs 101: How To Safely Start Postpartum Ab Exercises In Less Than 2 Minutes A Day >>>  https://livecorestrong.com/class/ 
 
Get access to some of Jena’s other free resources and workout challenges: https://livecorestrong.com/join  
 
30-Day Postpartum Ab Workout Challenge: https://livecorestrong.com/challenge/ 
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15 - Is the Way We Talk About Health Keeping Us Sick? Unlock Natural Solutions Now!

Hi Friends!
Do you ever hear yourself saying things like, “I’ve been good this week,” or “This is my cheat meal”? Yeah, me too. But let’s get real—why are we talking about food like it’s some dramatic relationship? It’s time to shift our mindset and ditch the guilt around what’s on our plate.
In this episode, I’m getting personal about how I’ve learned to change my language and beliefs around food—and why that’s been a total game-changer for my health (and sanity!).
Here’s what we’re diving into:
Why Words Matter: How the way we talk about food can either help us thrive or keep us stuck.
Breaking Up with Food Drama: Let’s stop treating food like an emotional rollercoaster (it’s just fuel, not a life partner!).
Curiosity > Criticism: I’ll share how shifting from frustration to curiosity can completely transform your relationship with food.
Guilt-Free Treats: How I’ve gone from bingeing on “cheat days” to enjoying treats mindfully—without spiraling into guilt.
Food is a gift, not a weapon or a measuring stick for your self-worth. It’s meant to fuel our bodies and bring joy—not shame or frustration. Let’s put food in its rightful place so we can focus on what really matters: living our best lives and raising fearless families.
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little healthcare confidence.
Want to work together?
Step 1: Schedule your FREE 15 minute consult here:  https://www.heatherbedard.com/contact-8 
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Like the music? Check out https://torvikmusic.carrd.co/# 
 
Photo Cred: @derricktorvik

14 - Healthy Eating on the Road - Stay Fit and Healthy When You Travel

Hi, mamas! The holiday season is here, and with it comes travel, indulgent meals, and routines turned upside down. But don’t worry, there’s hope to stay on track! In this episode, I’m sharing my tried-and-true tips for staying healthy and feeling great while you’re on the go, without missing out on all the fun.
🎙️ Here’s What I Cover in This Episode:
Making a Plan: Why taking a few minutes to map out your temptations and meals can make all the difference.
Health Doesn’t Take a Vacation: The mindset shift that helped me enjoy a cruise without undoing all my hard work.
Fill Up on the Good Stuff: How starting with nutrient-dense foods keeps you satisfied and makes room for just the right amount of treats.
Bonus Fitness Tip: Mini bands are my secret weapon for staying active anywhere. I’ll tell you how I use them for quick and effective workouts!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little mealtime magic.
Want to work together?
Step 1: Schedule your FREE 15 minute consult here:  https://www.heatherbedard.com/contact-8 
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Photo Cred: @derricktorvik