Beyond The Weight With Henny And Sandy

Join us as we chat about what it means to eat in a mindful-ish way. Today we learned that the practice of mindful eating is really all about paying attention to why we’re eating, how hungry we are, and how much we like what we’re eating. It doesn’t have to take a long time, and it doesn’t have to be stressful. This week, we are challenging ourselves to make sure that our forks are empty as long as our mouths are full (instead of pre-loading the next bite). Are you going to join us?!   **Show Notes** Podcast we mentioned: Food, We Need to Talk

Join us as we chat about some of our many quirks, and we’re both thankful that although we’re a bit strange, the people in our lives love us anyway! Sandy puts on her advice columnist hat and spits some wisdom that you are going to want to hear! Finally, Sandy is about to try her hand at baking sourdough bread from scratch. Anyone got some starter tips?   **Show Notes** Podcasts we mentioned: Dear Therapists with Lori Gottlieb and Guy Winch We Can Do Hard Things (episode titled “Do You Have Any of These Beige Flags”) Book we mentioned: Maybe You Should Talk to Someone by Lori Gottlieb

Join us as we chat about all about habits! Where did the myth of the “21 days to build a habit” come from? Why are some habits so darn hard to develop? What happens when we stop doing a habit? We’re both getting back into our habit of regular yoga practice, and we’re loving it. Finally, Sandy’s been hanging on to some JUICY information that she knows Henny will find super gross!   **Show Notes** Podcast we mentioned: Better with Dr. Stephanie

Join us as we chat about homemade cookies, interestingly-spiced tacos, and marshmallows - yum! We discuss The Marshmallow Test, a research study completed in 1972, and what it can (or can’t) teach us about will power, self control, and delayed gratification. Finally, we decide that there is, indeed, something different about us - we think it’s the summer!   **Show Notes** Podcast we mentioned: Hidden Brain (episode titled The Marshmallow Test)

Join us as we chat about social situations, social awkwardness, and social blunders. Our resident social butterfly, Sandy, is a pro at making the best impressions even if she doesn’t realize it for herself. We’ve also been listening to a new podcast that we think you should check out if you’re interested in delving into the various ways our bodies and our minds impact each other. Finally, what’s your favourite way to use up pineapple juice? Henny’s got 1.365 L to get through!   **Show Notes** Podcasts we mentioned: MindBody Matters: The Mind and Body Connection Hidden Brain (episode titled How Others See You)

Join us as we chat about all of the things we have been told about drinking water and eating protein . . . and then we share some of the new things we’ve learned about these healthy habits. Sandy is preparing for her first experience at a Supper Club, so we delve into some ice-breaker questions too. What are three words you would use to describe yourself?   **Show Notes** Podcasts we mentioned: Food, We Need to Talk How to Be Fine

Join us as we chat about eating while travelling, the controlled precision of binge-eating, and why everyone really be open to some therapy. Sandy had given Henny some homework to do a few weeks ago, so she follows up today on fat camp and sneaking food. Finally, we extend the conversation that Henny and Tim started in Episode 218, and it’s a good time!

Join us as we chat about what life has been like for both of us in the past two weeks. We haven’t listened, watched, or read anything interesting, nor do we have hard-hitting facts or opinions about health and wellness. Instead, Henny has finally moved homes, Sandy was on a trip of a lifetime, and neither one of us has talked to the other in 10 days! It’s an update episode!

Join us for a very special chat with Henny and our delightful, intelligent, and compassionate guest co-host while Sandy is away on vacation. Henny gets put in the hot seat as our guest asks her all the hard-hitting questions about weight gain, binge eating, food noise, Ozempic, and more. You don’t want to miss it!   **Show Notes** Links to the articles we mentioned: https://www.washingtonpost.com/opinions/2023/06/06/ozempic-weight-loss-ruth-marcus/ https://www.nytimes.com/2023/06/21/well/eat/ozempic-food-noise.html https://www.nytimes.com/2023/05/31/well/mind/binge-eating-disorder-symptoms-treatment.html

Join us as we chat more about the rules we put in place surrounding food when it comes to the little ones in our lives. Do we put parameters around when they can eat dessert? Do we insist they eat everything on their plate? Do we limit the number of items they may eat? Henny goes down memory lane, and while she hasn’t fact-checked it all, she’s pretty sure she remembers her experiences at fat camp correctly. Finally, Sandy is on the precipice of trying something new: a Supper Club! Sounds tasty!   **Show Notes** Book we mentioned: Fat Talk: Parenting in the Age of Diet Culture by Virginia Sole-Smith Podcast we mentioned: Maintenance Phase

Join us as we chat about how to talk about fatness, diet culture, and healthy living with children. Henny admits to a seriously problematic thing that she has said (on numerous occasions) to students, and Sandy is both horrified and satisfied to learn that Henny is, indeed, a flawed individual. We also go down memory lane to remember times in our lives that we have identified as particularly great. What was your best year?   **Show Notes** Book we mentioned: Fat Talk: Parenting in the Age of Diet Culture by Virginia Sole-Smith

Join us as we chat about all the things we can’t control that we worry about anyway. We also get into some serious discussion about health, illness, and the importance (or not) of a diagnosis. Finally, we’ve both recently had really strange (and annoying) situations in parking garages, on highways, and in building lobbies in Toronto. And yet, we both love the city of Toronto! What city do you love?   **Show Notes** Book we mentioned: This Boy We Made by Taylor Harris

Join us as we chat about how good it can feel to stop withholding information and just tell all your secrets to those who care for you. We also discuss a few myths about sugar, where those myths come from, and why those myths can be dangerous. Finally, we dabble into a conversation about universal design. What are some strategies that you use that might be necessary for some but are helpful/useful for all?   **Show Notes** Podcasts we mentioned: Maintenance Phase Normalize This

Join us as we chat about everything from weight loss gummies to almond moms to decision fatigue. We discuss the psychology of effort and contemplate how it can sometimes feel like we’re putting in so much effort when we might not actually be really trying that hard. We also discuss how often we don’t seem to see the results we would expect given the effort we have expended. Finally, Sandy has recently been told she’s the spitting image of Ann Murray. It’s tough out there, folks!    **Show Notes** Podcasts we mentioned: How to Be Fine Armchair Expert Book we mentioned: Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity by Gloria Mark

Join us as we chat about the skills you need to make and keep friends, especially as an adult. These include showing initiative, being vulnerable, and demonstrating affection. Sandy has been learning some more life hacks on Instagram, and we also learn that Henny is turning over a new leaf these days! Check out the episode to learn more!   **Show Notes** Book we mentioned: Platonic: How the Science of Attachment Can Help You Make - and Keep - Friends by Marisa G. Franco

Join us as we chat about a few things that are really annoying us lately! Then Sandy turns the conversation around as she shares about her most recent Peruvian and gastronomical adventure. Finally, we discuss some wild “facts and claims” that we learned about this week. It’s a great time!   **Show Notes** Podcast we mentioned: Maintenance Phase

Join us as we chat about everything from Sandy’s Homemade Lasagna to Henny’s Chicken Broccoli Divan (well, it’s actually Skinnytaste’s recipe) to the difference between kcal and Calorie (spoiler alert: there is none) to what the word “awesome” actually means. We also discuss whether or not it’s a waste of time to finish a book you don’t really like or to follow people on social media whose posts you scroll right past. It’s a fun and laughter-filled episode, so give it a listen!   **Show Notes** Podcasts we mentioned: Food, We Need to Talk Aggressive Salad Book we mentioned: Burn: How Research Blows the Lid Off How We Really Burn Calories, Stay Healthy, and Lose Weight by Herman Pontzer

Join us as we chat about what happens when there is an absence of scientific evidence . . . (spoiler alert: people are bound to make things up). We found a new podcast to listen to and discuss a bunch of topics including whether or not tracking your food is necessary for weight loss, why it’s important to understand why you want to lose weight (if that’s what you want to do), and how nutrition science is always changing. Finally, we celebrate the upcoming long awaited return of the Walnut Crunch to a Tim Hortons near us (and maybe you too!)   **Show Notes** Podcast we mentioned: Aggressive Salad: Nutrition with a Bite Book we mentioned: Atlas of the Heart by Brené Brown

Join us as we chat about aging, how our bodies change as we age, what we might learn from those who are older than we are, and the fact that age really is just a number. We discuss the way comparison can lead to negative self talk, and although we’d like to stop those negative feelings, we haven’t figured out a way to do that just yet. Finally, we marvel at how impactful “non-exercise” can be for our physical health. Get moving, everyone!   **Show Notes** Podcasts we mentioned: Wiser Than Me with Julia Louis-Dreyfus No Stupid Questions Food, We Need to Talk Book we mentioned: Atlas of the Heart by Brené Brown

Join us as we chat about the simple truth about how to eat in a way that will keep our bodies happy and healthy. Yes, there are some things that nutritionists and food experts do agree on! We also discuss the potential power of a life coach, the potential harm of refusing to enjoy the things that we have, and the potential need to change your job every 3-5 years. Finally, Sandy thinks she might become an avid pickle-baller. What do you think?   **Show Notes** Podcasts we mentioned: How to Be Fine Food, We Need to Talk Flightless Bird