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

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 
Step 2: Choose your membership which includes self-paced courses and personal coaching here:  https://www.heatherbedard.com/memberships 
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Like the music? Check out https://torvikmusic.carrd.co/# 
 
Photo Cred: @derricktorvik

13 - What Does Healthy Mean? Understanding Wellness and How to Achieve it Naturally

Welcome Back, Mamas!Grab that coffee (yes, the one that’s been reheated three times) and settle in because today, we’re tackling something we think we know but rarely stop to define—health! 🍎🥦
Ever wonder why the conversation around “healthy” feels so chaotic? One family bans bread, while another thinks rice is a no-go thanks to arsenic. And then there’s Aunt Sally, who’s convinced broccoli is plotting against us. It only gets crazier from there. 🤯
What You’ll Learn in This Episode:
Why your definition of health really matters and how it influences your choices.
How “health” isn’t about perfection (phew!) or eating kale at every meal.
The 3 simple criteria to help you decide if something is truly healthy.
We are also going to dive into the pitfalls of “health perfectionism” and why focusing on what works for you is the key to success. Oh, and guess what? Counting macros and obsessing over every calorie? Not required here!
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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 
Step 2: Choose your membership which includes self-paced courses and personal coaching here:  https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
Don't forget to grab the HealthCARE Basics Course here!
 
Let’s Connect!
Join my private Facebook group community:  https://www.facebook.com/share/g/1CThh17seZ/ 
 
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Like the music? Check out https://torvikmusic.carrd.co/# 
Photo Cred: @derricktorvik

12 - Not Smart Enough: The Dangerous Lie that Keeps You Sick and Stuck

Hi Mamas!
Today, we are talking about our mindsets about ourselves and how they affect the decisions that we make.
Sometimes, we limit ourselves because of what other people have said to us in the past, and other times, we limit ourselves based on fear. In this episode, I’ll give you some simple steps to break out of the negative narratives and move toward freedom.
It’s time to take responsibility for our health - and you have what it takes! 
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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 
Step 2: Choose your membership, which includes self-paced courses and personal coaching here - https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
Remember to check out the HealthCARE Basics course mentioned in the episode!
Let’s Connect!
Join my private Facebook group community - https://www.facebook.com/share/g/1CThh17seZ/ 
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Like the music? Check out https://torvikmusic.carrd.co/# 
Photo Cred: @derricktorvik

11 - How One Mom Conquered Autoimmune Diseases and Advocated for Her Kids Health with Special Guest Dafne Wiswell

Hi Moms!
In today’s episode, we’re diving into Dafne’s incredible journey—a story full of love, determination, and that magical mix of chaos only a mom can juggle. 
Dafne gets real about her personal battles with rheumatoid arthritis and Hashimoto’s—two conditions she managed to reverse with a mix of determination, faith, and intentional care. 
Her journey to health didn’t stop with her own healing, though. When her youngest was just two, a terrifying health scare revealed he had type 1 diabetes. Through it all, Dafne learned to advocate fiercely for her kids, trust her mom instincts, and never let anyone (even a dismissive doctor) ignore what’s really going on.
Now, Dafne is on a mission to help moms everywhere. She’s here to remind us that perfection is overrated, guilt is useless, and there’s no shame in yelling, “I NEED A NEW DOCTOR!” when yours isn’t cutting it. You’ll come away knowing you've got this!
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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 boost of confidence.
—-------Did Dafne’s information resonate with you? You can check out her podcast here.
Dafne's website has amazing information to help you on your health journey: https://dafnewiswell.com/
Opt-in to more resources from Dafne:  https://cool-sound-453.kit.com/ac257aae15
Download Breakthrough: A free prayer journal and planner to transform your health and life: https://drive.google.com/file/d/1xp6qfSxyn7jvL2n0PZVouxE1qnuIqNud/view?usp=drivesdk
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Want to work with me?
Step 1: Schedule your FREE 15 minute consult here - https://www.heatherbedard.com/contact-8 
Step 2: Choose your membership which includes self-paced courses and personal coaching here - https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
Let’s Connect!
Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ 
 
Subscribe to the newsletter: https://www.heatherbedard.com/ 
 
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Like the music? Check out https://torvikmusic.carrd.co/# 
 
Photo Cred: @derricktorvik

10 - Willpower is Not a Superpower. How to Stop Trying so Hard and Actually Succeed

Hi friends! 
In this episode, I share my funny and humbling health struggles—from my treat-yourself mindset to the sweet tooth that just won’t quit—and explain why I finally ditched the guilt. 
We’ll dive into three super simple (but kinda genius) strategies to help you put food in its place—so you can enjoy life without the pantry calling your name 24/7.
Come hang with me as we break free from the myth of willpower, set some realistic goals, and laugh at our perfectly imperfect selves along the way. Let’s ditch the guilt, enjoy our treats when they’re put in their place, and take our power back—together! Ready? Let’s go! 
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References:
Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265. https://doi.org/10.1037/0022-3514.74.5.1252
Verplanken, B., & Orbell, S. (2003). Reflections on past behavior: A self-report index of habit strength. Journal of Applied Social Psychology, 33(6), 1313–1330. https://doi.org/10.1111/j.1559-1816.2003.tb01951.x
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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 willpower magic.
 
Want to work together?
Step 1: Schedule your FREE 15 minute consult here - https://www.heatherbedard.com/contact-8 
Step 2: Choose your membership which includes self-paced courses and personal coaching here - https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
 
Let’s Connect!
Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ 
Subscribe to the newsletter: https://www.heatherbedard.com/ 
 
Follow me on social : 
Facebook - https://www.facebook.com/HeatherBHealth/ 
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Liked the music? Check out https://torvikmusic.carrd.co/# 
Photo Cred: @derricktorvik

9 - Can't Get to the Gym? The Best Hacks to Build Muscle at Home and Get Fit

Hi, mamas! 👋 
Today we’re tackling one of the top struggles of motherhood when it comes to health: working out when you don’t have a gym.
Today, I’ve got you covered with practical tips to build muscle right at home—no gym membership, no excuses, and yes, you can absolutely crush it in your living room! 💪
I know firsthand how hard it can be to stay consistent when the gym isn’t an option (hello, RV life 🙋‍♀️). But I’ve learned that working out at home isn’t just doable—it can be effective.
Whether it’s mini bands, dumbbells, or simple bodyweight moves, I’ll walk you through my favorite ways to stay strong and toned without taking up a ton of space or time.
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 workout magic.
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Check out the Dynamic Living in Small Spaces course that has lots of great exercises and plans to get you moving even at home!
Want to work together?
Step 1: Schedule your FREE 15 minute consult here - https://www.heatherbedard.com/contact-8 
Step 2: Choose your membership which includes self-paced courses and personal coaching here - https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
 
Let’s Connect!
Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ 
Subscribe to the newsletter: https://www.heatherbedard.com/ 
 
Follow me on social:
Facebook - https://www.facebook.com/HeatherBHealth/ 
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LinkedIn - https://www.linkedin.com/in/heather-bedard-a427a8271/ 
 
Liked the music? Check out https://torvikmusic.carrd.co/# 
 
Photo Cred: @derricktorvik

8 - Low Energy? The Best Way to Combat Fatigue Naturally and What You Should NOT Do

Hi, moms! 
Let’s talk about that mid-afternoon slump—the one that has you dreaming of a nap or reaching for your third cup of coffee.
Motherhood comes with its fair share of exhaustion, but not all of it is inevitable! In this episode, I’ll share one free, simple thing you can do today to boost your energy, and one thing you definitely shouldn’t rely on (spoiler: it’s not what you think).
We’ll chat about the surprising truth about caffeine, and why the way we fuel our bodies matters more than we realize. There are simple and easy things you can do to boost your energy today!
So put down your coffee, grab your lemon water (trust me on this one!), give yourself some grace, and let’s tackle that mom-fatigue together. You’ve got this, mama! 💪
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References:
Daly JW, Shi D, Nikodijevic O, Jacobson KA. The role of adenosine receptors in the central action of caffeine. Pharmacopsychoecologia. 1994;7(2):201-213.
Lovallo WR, Whitsett TL, al'Absi M, Sung BH, Vincent AS, Wilson MF. Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosom Med. 2005;67(5):734-739. doi:10.1097/01.psy.0000181270.20036.06
Cappelletti S, Piacentino D, Sani G, Aromatario M. Caffeine: cognitive and physical performance enhancer or psychoactive drug? [published correction appears in Curr Neuropharmacol. 2015;13(4):554. Daria, Piacentino [corrected to Piacentino, Daria]]. Curr Neuropharmacol. 2015;13(1):71-88. doi:10.2174/1570159X13666141210215655
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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 workout magic.
Try the free Dynamic Living in Small Spaces challenge that includes lots of exercises you can do at home! 
Want to work together?
Step 1: Schedule your FREE 15 minute consult here - https://www.heatherbedard.com/contact-8 
Step 2: Choose your membership which includes self-paced courses and personal coaching here - https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
 
Let’s Connect!
Join my private Facebook group community: https://www.facebook.com/share/g/1CThh17seZ/ 
Subscribe to the newsletter: https://www.heatherbedard.com/ 
 
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Like the music? Check out https://torvikmusic.carrd.co/# 
Photo Cred: @derricktorvik

7 - The Best Phrase for People Who Disagree with Your Health Decisions

Hey there, mamas! 
Ever find yourself in a conversation about your health decisions that leaves you feeling like a deer in the headlights? Today, I’m sharing a game-changing, so-simple-it’s-brilliant, four-word phrase that’s helped me handle these moments without feeling like a loser.
In this episode, I’ll share my awkward run-ins with well-meaning (and sometimes very opinionated) family, friends, and even doctors. But I’ve learned how to stay calm, curious, and confident—even when someone’s questioning my decisions. I’ll spill all the tea on how you can navigate these conversations without losing your cool—or your coffee. ☕
This one’s packed with practical tips, encouragement, and a good dose of fun. So grab that coffee, and let’s chat about tackling health drama with a smile. Oh, and don’t forget to pass this episode along to a friend who could use a little confidence boost, too! 🎉
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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.
Grab your HealthCARE Basics 1.0 Course here! https://www.heatherbedard.com/challenge-page/9d628f51-a78a-439f-8006-4efd66bde4ee?programId=9d628f51-a78a-439f-8006-4efd66bde4ee
Want to work together?
Step 1: Schedule your FREE 15 minute consult here - https://www.heatherbedard.com/contact-8 
Step 2: Choose your membership which includes self-paced courses and personal coaching here - https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
Let’s Connect!
Join my private Facebook group community - https://www.facebook.com/share/g/1CThh17seZ/ 
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Liked the music? Check out https://torvikmusic.carrd.co/# 
 
Photo Cred: @Derricktorvik

6 - How to Find Time to Workout and Establish a Sustainable Workout Routine

Hey mamas, Welcome back to Health Strategies for Busy Moms! Today, we're diving into a challenge most of us face: finding time to work out amidst the nonstop demands of motherhood.
Let’s be honest—while we may feel active, we spend a lot of our day sitting, whether helping with homework, working at the computer, or checking our phones. Sound familiar?
In this episode, we’re redefining what it means to "work out" as moms. Spoiler: it doesn’t have to mean an intense gym session! From power walks to playful movement with the kids, we’re talking about creative ways to stay active that fit right into your busy life.
And yes, we’ll tackle the time factor. We all have 24 hours, but setting boundaries and prioritizing what matters most is the key. If your health is a priority (and I know it is!), then carving out time for fitness isn’t just possible—it’s essential. Grab your coffee, settle in, and let’s figure out how to make fitness work for you, no matter how busy your days get.
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Loved this episode? Please leave a written review to help us reach more mamas like you! Or, share this episode with a friend who could use a little fitness inspiration
 
Want to work together?
Step 1: Schedule your FREE 15-minute consult here - https://www.heatherbedard.com/contact-8 
Step 2: Choose your membership, which includes self-paced courses and personal coaching here - https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
 
Let’s Connect!
Join my private Facebook group community - https://www.facebook.com/share/g/1CThh17seZ/ 
 
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Like the music? Check out https://torvikmusic.carrd.co/#
Photo Cred: @derricktorvik

5 - 5 Researching Hacks You Need to Know Now for Simple Health Improvement

Hi mamas,
In this episode, I’m sharing something that has completely changed my life—learning how to understand medical research! 
I believe that this is one thing that can bring you peace and confidence in the chaos of conflicting health narratives. 
I'll share some of the best “research hacks” to help you cut through the noise, find the truth, and make confident health decisions for yourself and your family.
If you enjoyed this episode, it would mean the world to me if you’d subscribe and leave a written review! You can also share this episode with your health-savvy friends who love discussing the latest wellness trends. Together, we can build a future of healthy, thriving families!
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Want to work together?
Step 1: Schedule your FREE 15 minute consult here - https://www.heatherbedard.com/contact-8 
Step 2: Choose your membership which includes self-paced courses and personal coaching here - https://www.heatherbedard.com/memberships 
Step 3: Enjoy all of the resources right at your fingertips!
Let’s Connect!
Join my private Facebook group community:  https://www.facebook.com/share/g/1CThh17seZ/ 
 
Grab the HealthCARE Basics 1.0 and 2.0 course here: https://www.heatherbedard.com/educational-courses 
 
Subscribe to the newsletter: https://www.heatherbedard.com/ 
 
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Liked the music? Check out https://torvikmusic.carrd.co/# 
 
Photo cred: @derricktorvik