Nourished Connections
Welcome to the Nourished Connections Podcast with Health Coach Heather. Here we talk about raising kids with confidence, nourishing your family with healthy food, building strong habits, and creating a joyful, faith-centered home. If you’re craving more love, peace, and fun in your family life, you’re in the right place.
299. Let Them Eat the Candy? A Health Coach’s Take on Halloween
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Halloween candy can bring out a lot of anxiety in health-conscious parents. How much is too much? Should we limit it? Take it away? Let them eat what they want?
In Episode 299 of Nourished Connections, I’m sharing a health coach and mom’s perspective on Halloween candy, food rules, and helping kids develop a healthy relationship with food.
We’ll talk about the difference between structure and control, why labeling foods as “good” or “bad” can backfire, how to teach kids to listen to their bodies, and why one night of c...
298. Letting Your Body Wake up Natually
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What if your body already knows when it’s time to wake up?
In Episode 298 of Nourished Connections, I’m talking about what it can look like to stop relying so heavily on alarms and begin paying attention to your body’s natural rhythms instead.
We’ll talk about sleep, waking naturally, creating a gentler morning routine, and why constantly jolting yourself awake may not be the best way to begin your day. I also share some of my own thoughts and experiences around allowing the body to rest until it...
297. Make Peace With Your Corner
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297. Make Peace With Your Corner...
We all have a corner -- the drawer, the closet, the strip of yard we look away from eery time we walk past. Mine was the side yard: Patchy dirt, blue water barrels, a collapsed platform, and a pile of water jugs I'd been avoiding for months.
This morning I gave it one hour. And it taught me something I didn't expect: you don't have to level the ground to build something level.
In this episode, I walk you through the actual pr...
296. Teaching Our Kids How to Think About Their Thoughts
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In this episode of Nourished Connections, I’m talking about one of the most important skills we can help our kids develop: learning how to think about their thoughts.
As our children get older, we cannot protect them from every disappointment, awkward moment, mistake, rejection, or hard season. But we can teach them how to recognize the stories they are telling themselves, question unhelpful thoughts, build real confidence, and become more resilient when life does not go the way they hoped.
I’m sharing practical ways parents can help kids...
295. What Actually Happens in a Private Cooking Class for Kids
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What really happens when a private cooking class shows up at your front door? In this episode, I'm pulling back the curtain on my private cooking classes for kids — who they're for, what the kids actually do (real cooking, not crafts!), and my favorite moment of every class: a kid looking up, flour on their cheek, saying "I made this!"
I teach private cooking classes for kids ages 8 and up here in the East Valley. I come to your home, keep groups small (8–10 kids max), and every child gets hands-on time in t...
294. What My Life Has Been Like on the Carnivore Diet
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Episode 294 — What My Life Has Been Like on the Carnivore Diet
In this episode of Nourished Connections, I’m sharing what my life has actually been like eating a mostly carnivore diet.
I originally committed to trying this way of eating for 90 days, but about six weeks in, I’ve already seen some surprising changes. I’ve lost around 10 pounds, my gas and bloating are gone, my cravings have dramatically decreased, the food noise is gone, my clothes are fitting better, and I’m waking up feeling mo...
293. The Lost Art of Being Home
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Episode 293 — The Lost Art of Being Home
When did home become the place we rush through on the way to everything else?
In this episode of Nourished Connections, I’m talking about the lost art of simply being home—and why I think we need to rediscover it.
So much of modern life pulls us outward. Work, errands, activities, appointments, sports, shopping, screens, and constant entertainment can leave us spending less and less time actually enjoying the homes we work so hard to create.
I’m sharin...
292. Your Home Doesn’t Have to Be Perfect to Feel Good
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Have you ever looked around your home and immediately started noticing everything that still needs to be cleaned, organized, decorated, or fixed?
In this episode of Nourished Connections, I’m talking about the difference between creating a perfect home and creating a home that simply feels good to live in.
We’ll talk about why perfection can become exhausting, how comparison can make us feel like our homes are never enough, and why the way a home feels often matters more than how it looks. I’m also sharing simple...
291. When You Don’t Feel Like Doing Anything: Do You Need Motivation—or Do You Need Rest?
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When You Don’t Feel Like Doing Anything: Do You Need Motivation—or Do You Need Rest?
Have you ever had one of those days when you just don’t want to do anything—but you also don’t want to do nothing?
That was me today. I had things I wanted to accomplish, I knew I should exercise, and I wanted to feel motivated… but I just couldn’t seem to get myself going. Eventually, I decided to lie down, slept for two hours, and woke up feeling so much better...
290. When You Have to Tighten the Belt
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In Episode 290 of Nourished Connections, I’m talking about something nearly every family experiences at some point: seasons when money feels tighter and we have to make some adjustments.
Life has a way of moving through seasons of plenty and seasons where we need to be more careful, resourceful, and intentional. In this episode, I’m sharing practical ways to save money, reduce unnecessary spending, stretch your grocery budget, use what you already have, and make your home work harder for your family.
We’ll also talk about why homema...
289. What Running a Farmstand Taught me About Running a Home
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In this episode of Nourished Connections, I’m sharing what running a neighborhood farmstand has taught me about homemaking.
At first glance, baking bread, stocking shelves, setting out signs, and welcoming customers may seem very different from caring for a home. But I’ve realized they require many of the same things: preparation, consistency, flexibility, creativity, and a willingness to keep showing up—even when much of the work goes unnoticed.
I’ll share lessons I’ve learned about creating a welcoming space, working with different seasons, choosing what matters mo...
288. Redefining Homemaking in a Modern World
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In Episode 288 of Nourished Connections, I’m returning to the podcast with a fresh vision for what homemaking can look like in today’s world.
To me, homemaking is about so much more than cleaning, cooking, or keeping a beautiful house. It is the intentional work of creating a home where the people we love feel safe, supported, connected, capable, and cared for.
In this episode, I’m sharing why I’m coming back to podcasting, how my understanding of homemaking has grown, and what you can expect from this new...
287. Homemaking Reimagined
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Episode 287 Homemaking Reimagined!
In this episode, we’re redefining what homemaking really means.
Cozy isn’t a trend, it’s a rhythm — and anyone can embrace it, whether you're home full-time or juggling life outside the walls.
We dive into practical tips for creating the perfect cozy home environment while focusing on the deeper work of identity and becoming.
We cover intentional decluttering, making something meaningful with your hands, gentle physical and spiritual fitness, and the daily rhythms that build connection, peace, and joy in your...
286. A Peaceful, Calm & Magical Christmas Season
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Episode 286: Your Most Peaceful Christmas Yet
If Christmas has ever felt rushed, chaotic, or overwhelming… this episode is for you. I'll walk you through how to prepare for a calm, joy-filled holiday season and introduce you to our free 10-Day Christmas Organization Challenge, beginning November 17th.
Learn how to simplify your planning, avoid last-minute Amazon panic orders, and make room for the traditions and moments that matter most.
Join the challenge inside the Nourished Connections Facebook group and step into your most...
285. Creating a Calm & Connected Home
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🎙️ Episode 285: Creating a Calm and Connected Home
Is your home feeling more hectic than harmonious lately? In this episode, Heather shares how to create a calm and connected atmosphere where everyone feels seen, safe, and supported.
You’ll learn:
✨ How your energy sets the emotional “thermostat” of your home
✨ Practical ways to bring peace into your environment and daily rhythm
✨ Simple strategies for connecting with your kids through presence, not perfection
✨ The “Pause and Reflect” method to respond with calm instead of control
When parents cultivate...
284. The Buy Nothing Rebellion
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🎙 Episode 284: Buy Nothing Rebellion – Finding Freedom in “Enough”
What if true abundance isn’t found in what we own, but in what we’re willing to release? In this heart-opening episode, Heather invites you to join the Buy Nothing Rebellion — a quiet yet radical movement to step off the treadmill of consumerism and rediscover peace in simplicity.
You’ll explore how our culture keeps us trapped in the cycle of “more,” the psychology behind the dopamine rush of buying, and how redefining enough can reset your heart, your home, and your h...
283. A Change is Coming
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Is your life craving a change? Mine sure is and in this podcast episode I'm going to tell you all about it.
I feel the call to come back home and be a homemaker and I'm inviting women everywhere to do the same.
Support the show
Learn how to rate and review this podcast HERE ⭐⭐⭐⭐⭐
Check out my website HERE
282. When the Unthinkable Happens
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Episode 282: When the Unthinkable Happens
When tragedy strikes, our children and teens often see and hear far more than we realize—through friends, social media, and the news. As parents, it can feel overwhelming to know what to say, how much to share, and how to help them process emotions they may not even have words for.
In this episode, I share practical tools to help you confidently guide your kids through heartbreaking events. We’ll talk about how to open up honest conversations, validate their feelings, set...
281. Confidence is Built, Not Born
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Podcast Description:
Confidence doesn’t just magically appear — not for us as parents, and not for our teens either. If you’ve ever struggled with self-doubt yourself, you know how hard it is to watch your child go through the same thing. In this episode, I’m breaking down what really builds confidence in kids and teens: small “brave reps,” mindset tools, and the support they get from us at home.
I’ll share practical ways you can help your teen move past fear of failure, perfectionism, and comparison, pl...
280. Tech, Social Media, and Mental Health: What Parents Can do Today
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Episode 280: Tech, Social Media, and Mental Health: What Parents Can Do Today
Social media and technology have completely transformed childhood—and for many parents, it feels overwhelming to know how to support their kids in this new world. In this episode of The Nourished Connections Podcast, Heather breaks down the real impact of screen time and social media on teens’ mental health and gives parents practical strategies to help their kids self-regulate, set healthy boundaries, and build resilience.
You’ll learn:
Why social...279. Rewrite Your Story and Break the Cycle
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Episode 279 – Rewrite Your Story and Break the Cycle
We all carry stories from our families — patterns of thinking, trauma, or limiting beliefs that get passed down from one generation to the next. But here’s the truth: you don’t have to keep living the same script.
In this episode, I’ll walk you through how to recognize old narratives that no longer serve you and how to reframe them into something empowering and healing. You’ll learn practical tools for shifting your mindset so you can break free f...
278. Day 30 - "I Don't Deal With Death Very Well."
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Episode 278: “I Don’t Deal with Death Very Well”
For our final day in the 30 Days of Coaching series, we’re tackling one of the most tender and universal struggles—how we deal with loss and death.
Grief is something we all encounter, yet few of us feel truly prepared for it. In this episode, I’ll walk you through:
Why grief feels so heavy and overwhelmingThe ways our mind and body process lossHow to give yourself (or your teen) permission to grieve without judgmentPractical tools to cope when...277. Day 29 - "Im Having Thoughts That I Don't Want to Live Anymore"
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Episode 277: “I’m Having Thoughts I Don’t Want to Live Anymore”
This is one of the hardest and most important topics we can talk about. In today’s episode, I open up space for teens and parents to navigate those overwhelming moments when thoughts of not wanting to live creep in.
We’ll talk about:
Why these thoughts show up and what they often meanHealthy ways to acknowledge and process them without shamePractical tools for shifting your state and reconnecting with hopeHow parents can support their kids i...276. Day 28 - Breathwork for Teens
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🌬️ New Episode Alert! 🌬️
Episode 276: Breathwork for Teens
Did you know your breath is one of the most powerful tools you carry with you everywhere you go? In this episode, I guide teens through simple breathwork techniques that calm the mind, release stress, and build emotional resilience.
✨ Perfect for ages 12+
✨ Easy-to-follow exercises
✨ A natural way to manage stress & emotions
And if you’d love for your teen to go even deeper—my next 6-Week Mindset Coaching Course starts Sept 8th. It’s designed to h...
275. Day 27 - I Wish My Mom Wasn't So Controlling
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Episode 275 – Day 27: “I Wish My Mom Wasn’t So Controlling”
Do you ever feel like your parent’s need to control leaves you feeling stuck, unseen, or powerless? In this episode of The Nourished Connections Podcast, we dive into the complex emotions behind control in parent-child relationships.
I’ll walk you through how to:
Understand why some moms lean into control and what’s driving that behavior.Recognize the impact this has on your thoughts, emotions, and self-confidence.Use the CTFAR model to reframe your perspecti...274. Day 26 - I Wish My Body Were Healthier
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Many people wish their body was healthier.
Some people want a skinnier body.
Some people want more muscle.
Some people just don't want to feel sick.
So many different issues come with having a body. But in this episode I'll teach this young girl how to make peace with her body so that she can make the best choices for her body.
Don't forget the date...SEPT 8th!
That is the next round of mindset coaching for kids. It's a 6 week online...
273. Day 25. I Wish My 3D Printer Would Stop Breaking!
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Do things keep breaking on you? It may not be a 3D printer, but it might be your car, your phone, another technology device.
It can be really really frustrating when we want to use or accomplish something only to find out we can't because that thing is not working for us.
Even situations like this are great to be coached on.
This particular girl is having issues with her 3D printer.
In this coaching episode I will show her what her brain is doing and...
272. Day 24 - I Wish My Friends Would Understand Me Better
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Do you ever wish it was easy to just fit in with your friends? That you didn't have to try so hard to be liked?
Today I am coaching on one girls situation of wishing her friends understood her better. Her humor, her personality, everything. She feels like she doesn't fit in.
If this is you, this podcast will be helpful...
BUT you know what will help you even more? My 6 week mindset training for tweens and teens.
If you're ready to truly learn how you...
271. Day 23 - 4 Things to do to Overcome Depression Right Now!
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271. Day 23 – 4 Things to Do to Overcome Depression Right Now!
In today’s episode, I’m sharing four powerful, actionable steps kids and teens can take right now to begin shifting out of feelings of depression and hopelessness. These tools are simple but effective, helping them build momentum, find relief, and start feeling better—one step at a time.
If you want your child to learn how to manage their emotions and develop lasting resilience, my next round of Mindset Coaching for Kids starts in September. Email me...
270. Day 22 – "I Wish My Family Would Care More"
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270. Day 22 – "I Wish My Family Would Care More"
In today’s episode, we’re unpacking a common thought kids and teens struggle with: "I wish my family would care more." We’ll explore how to help them reframe this belief, communicate their needs in a healthy way, and develop emotional resilience when they feel unseen or unheard at home.
If you’d like your child to learn these powerful mindset tools, my next round of Mindset Coaching for Kids begins in September. Email me to get on the...
269. Day 21 "I Wish I Wasn't So Scared to Drive"
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269. Day 21 – "I Wish I Wasn't So Scared to Drive"
In today’s episode, we’re talking about fear—specifically, how to help kids and teens work through anxieties like being scared to drive or face other milestones of independence. I’ll share practical tools to build confidence, shift their mindset, and support them in feeling capable and empowered.
If you’re a parent who wants your child to learn these tools, my next round of Mindset Coaching for Kids starts in September. Email me to get on the w...
268. Day 20 "I Wish I Had a Normal Relationship With My Biological Dad"
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Day 20: "I Wish I Had a Normal Relationship With My Biological Dad"
Family relationships—especially ones that feel broken or distant—can leave deep emotional weight. In today’s episode, we’ll talk about how to process grief, unmet expectations, and the longing for a “normal” connection. You’ll learn how to separate your worth from someone else's choices, and how to create healing—even when the relationship doesn’t look how you hoped it would.
💬 Need more support? My 6-week mindset coaching program starts July 28. DM me to join or learn more...
267. Day 19 "How to Create a Vision Board"
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Day 19: "How to Create a Vision Board"
A vision board isn’t just a collage—it’s a tool to train your brain to focus on what matters. In today’s episode, I’ll walk you through the why behind vision boards, the how of creating one that actually motivates you, and what to include if you want to stay connected to your goals. Whether you're dreaming big or just trying to get clear on your next step, this episode will help you visualize a future you're excited to work toward.
266. Day 18 "Help! My Actions Don't Match My Values"
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Day 18: "Help, My Actions Don’t Match My Values"
Ever catch yourself doing the opposite of what you say matters most? You’re not broken—you’re human. In today’s episode, we’ll explore why this disconnect happens and how to realign your daily choices with the values you truly care about. You’ll learn a simple coaching model to bring clarity, accountability, and peace to your day-to-day decisions.
🎯 Last chance! Today is the final day to get 50% off our 6-week group mindset coa...
Episode 265. Day 17 "I Wish My Body Didn't Have Such a Hard Time Losing Weight"
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Day 17: "I Wish My Body Didn’t Have Such a Hard Time Losing Weight"
If you've ever felt like your body is working against you, you're not alone. In today’s episode, we’re unpacking the hidden thoughts that can sabotage progress—and how to shift from frustration to partnership with your body. You’ll learn a powerful mindset tool to stop the mental battle and start supporting your body from a place of compassion and curiosity.
👉 Ready to go deeper? Join my 6-week mindset coaching program starting July 28.
...
264. Day 16 "I Wish I Wasn't as Stressed as Usual"
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Day 16: "I Wish I Wasn’t as Stressed as Usual"
Stress doesn’t always come from what’s happening around us—it often comes from what we believe about what’s happening. In today’s episode, we’ll explore how to identify the thought patterns that fuel daily stress and how to reframe them using powerful mindset tools. You’ll walk away with a practical coaching strategy, a simple breathing exercise, and a reminder that peace is available—even in the middle of chaos.
👉 Want more support? My 6-we...
263. Day 15 "I Wish I Would Stop Procrastinating"
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Day 15: I Wish I Would Stop Procrastinating
Why do we delay the things we actually want to get done? In today’s episode, we explore the hidden thoughts behind procrastination and how it's often rooted in fear, perfectionism, or overwhelm. You’ll learn how to shift from avoidance to action using powerful mindset tools that help you feel motivated, focused, and in control. If you're tired of feeling stuck or always running behind, this episode is for you.
Know a teen who struggles to follow through or stay...
262. Day 14 "I Wish I Was Brave Enough to Stand Up For Myself"
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Day 14: I Wish I Was Brave Enough to Stand Up for Myself
Today’s episode is all about courage—the kind it takes to speak up, set boundaries, and own your voice, especially when it feels scary. If you've ever felt small, dismissed, or unsure how to respond in tough situations, this coaching session will help you uncover what's really holding you back and how to build self-trust and inner strength. We'll use mindset tools to shift fear into empowerment so you can stop shrinking and start standing tall.
261. Day 13 --Is Your Schedule Running You?
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🎧 New Episode: Is Your Schedule Running You?
Marching band, homework, sports, social life… teens today are stretched thin. In today’s coaching session, we unpack what happens when your schedule controls you instead of the other way around.
If you're feeling overwhelmed, exhausted, or like you’re constantly behind—this episode is for you. Learn how to take back your time, reframe pressure, and start building a more balanced mindset.
💬 This is part of my 30 Days of Coaching series for teens — watch more on Instagram @healt...
260. Day 12 "I Wish My Family Didn't Fight So Much"
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Episode Title: “I Wish My Family Didn’t Fight So Much” — Finding Peace in the Chaos
What happens when the people you love the most also bring the most tension? In today’s episode, we unpack the thought: “I wish my family didn’t fight so much.” This is a common challenge for teens—and one that can leave them feeling helpless, anxious, or even responsible for keeping the peace.
In this coaching session, we explore how to shift your inner world even when your outer world feels unstable. Yo...
