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The Strong Mommas Podcast is for Christian moms that want to be equipped with practical ways to eat right and stay fit while still keeping your focus on Jesus.
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Weight Loss Done Right: Nutrition that gets results! [Ep. 73]

10/13/2020

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​​Weight Loss Done Right: NUTRITION THAT GETS RESULTS! [Ep. 73]​

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This is it...the episode you’ve been waiting for! Scott is back on the podcast with me today and we’re talking all about the eating strategies that actually get results. If you’ve been on a quest to lose weight, specifically body fat, and need clear and simple food guidance that will help, look no further.  
On this episode, I’m going to teach you how to eat smart and avoid dieting, but still see real progress.

We’re going to look at: 
  • Realistic time frame for body fat loss; 
  • The simple eating habits that you can start today; 
  • The mind-game strategies that trick you into consistency; 
  • And how to “habit stack” for steady progress. 

​If you’re on a quest to lose some weight the right way, you NEED this episode! Walk away with complete clarity for your nutrition!  

MORE RESOURCES:
The Body Type Quiz
The Strong Mommas Squad - FREE private FB community
The Strong Mommas Coaching Program -  Fitness & nutrition coaching program for moms that gets results!

​
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Self Care Amidst Chaos: How to Eat Healthy When You're Overwhelmed [Ep. 68]

9/8/2020

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Self Care Amidst Chaos: How to Eat Healthy When You're Overwhelmed [Ep. 68]

Self Care Amidst Chaos: How to Eat Healthy When You're Overwhelmed [Ep. 68]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
"Doing something is infinitely better than all-or-nothing." That should always be your motto during the most stressful seasons of life. Right now, moms everywhere are juggling schooling decisions, childcare issues, job and financial struggles, and so much more. On this episode, I'm teaching you how to still eat healthy despite the craziness that surrounds you. 

When everything hits the fan, your food decisions are often the first thing that's impacted. But no more!! We're letting go of the high, perfect eating expectations and adopting doable eating habits that can withstand even the most chaotic season. 

You'll learn how to: 
  • prayerfully be on guard against emotional eating, 
  • choose an eating level (1-5) that works for YOU, 
  • implement healthy eating hacks to make it all easier! 

If you're struggling to hold your eating habits together during this stressful season, this episode is a MUST LISTEN! 

MORE RESOURCES: 
  • Philippians 4:6-7; Matthew 4:1-4
  • The Strong Mommas Coaching Program - Come join us, we're ready for you!! 
  • Strong Mommas Healthy Meal Plans - Include grocery lists!
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Macro Series: All About Alcohol - Should you drink or not? [Ep. 58]

6/23/2020

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Macro Series: All About Alcohol - Should you drink or not? [Ep. 58]

Macro Series: All About Alcohol - Should you drink or not? [Ep. 58]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
To wrap up the macro series, we're taking a closer look at alcohol. You may be wondering "Is alcohol a macronutrient?" Technically, perhaps. Practically, probably not. But it's fair to say that we all need to know more about alcohol, and its physical/spiritual effects in our bodies. 
​
On this episode, you'll learn: 
  • Why alcohol is in a category of its own,
  • The straight up facts about it, 
  • Mechanisms of a hangover, 
  • Whether it causes weight gain or not, 
  • And if it's actually "healthy" for us. 

We're also discussing my own recommendations about drinking for those I coach. Lastly, we want to see what the Bible says about drinking... is it bad, is it ok? What does God think? 

MORE RESOURCES
  • Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Click here to learn more. 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
  • Sign up for my newsletter here! 
  • Strong Mommas Coaching Program 
  • [Article] All About Alcoholic Beverages
  • [What the Bible says about drunkenness] Ephesians 5:18, Proverbs 20:1, Proverbs 23:31, Romans 13:13
    1 Corinthians 5:11 and chapter 6, 1 Thessalonians 5:7
  • [What the Bible says about wine] Proverbs 3:5-10, John 2, Ecclesiastes 8:15
Macro Series: All About Alcohol - Should you drink or not? [Ep. 58]
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Macro Series: All About Carbs - Here's what you need to know. [Ep. 57]

6/16/2020

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Macro Series: All About Carbs - Here's what you need to know. [Ep. 57]

Macro Series: All About Carbs - Here's what you need to know. [Ep. 57]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen

​Carbs, carbs, carbs!! People are always "trying to cut carbs", but is this actually a good idea?
On this episode, we're taking a closer look at carbohydrates and learning all about this amazing macronutrient. I'm teaching you: 
​
  • Why all carbs are NOT created equal, 
  • How carbs are stored,
  • Workout nutrition and the right way to carb-load, 
  • How to individualize the way you eat your carbs based on your body type and goals. 

It's time to clear up the carb debate! You're going to get concise instructions on how YOU should be consuming your carbs without obsession!  

​MORE RESOURCES: 
  • Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Only $9.97 to download. Click here to learn more. 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
  • Sign up for my newsletter here! 
  • [Article] All About Carbohydrates
  • James 1:5
  • Proverbs 15:14
  • Philippians 1:9-10
Macro Series: All About Carbs - Here's what you need to know. [Ep. 57]
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Macro Series: All About Fats - Are you eating them wrong? [Ep. 56]

6/9/2020

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Macro Series: All About Fats - Are you eating them wrong? [Ep. 56]

Macro Series: All About Fats - Are you eating them wrong? [Ep. 56]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
FAT. This tiny word bears many negative feelings. We’re always trying to manipulate the fat in our diets to impact how fat we are. But at some point, we need to realize that fat is not evil, whether it's in the food that we eat or on our bodies. We just need a better, more educated perspective on fat. 

On this episode, you'll learn all about: 
  • The problems with eating too little or too much fat, 
  • The big jobs that fat has in our bodies, 
  • Why omega-3's are magical unicorns, 
  • And how most North Americans are eating fats wrong. 

After listening, you'll know how much and what types of fat you should be eating and why! 

​MORE RESOURCES: 
  • Strong Mommas Meal Plans - Let me do the planning for you!! Four weeks of meals plus grocery lists. Choose the plan that works best for your body type! Only $9.97 to download. Click here to learn more. 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
  • Sign up for my newsletter here! 
  • [Article] The Basics of Healthy Fats
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The Macro Series: All About Protein [Ep. 55]

6/2/2020

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The Macro Series: All About Protein [Ep. 55]

The Macro Series: All About Protein [Ep. 55]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
This is the first episode in a series dedicated to learning all about MACRONUTRIENTS! Let's look at protein first, since protein should be the foundation, the star, of every single meal we eat. On this episode, you'll learn: 

  • Why protein is such a big deal,
  • How much protein we should be aiming for, 
  • The best protein sources (both plant & meat based), 
  • Tips for plant-based eaters, 
  • And even protein powder supplements. 

While I'm not a fan of tedious macro-counting, you'll see why I think it is helpful to pay attention to the grams of protein we eat. 

One major struggle that many of us face daily is a "less is better" mindset about food. Learning about protein and working on eating MORE protein is the perfect place to start healing and transforming our thinking around food. 

MORE RESOURCES: 
  • Sign up for my newsletter here! 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support!
  • [Ep. 36] A Better Way to Portion Control: Never Count Again! 
  • Follow Strong Mommas on Facebook and Instagram
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Strong Mom Series: What to Eat While You're Pregnant and Breastfeeding [Ep. 53]

5/19/2020

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Strong Mom Series: What to Eat While You're Pregnant and Breastfeeding [Ep. 53]

Strong Mom Series: What to Eat While You're Pregnant and Breastfeeding [Ep. 53]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
Let's talk all about nutrition during pregnancy and while you're breastfeeding! To continue our Strong Mom Series, today we're doing a deep-dive into how you should be eating during this intense season of your life. 

You're going to learn all about what to eat and not eat while pregnant/breastfeeding, but also how to handle: 
  • Nausea and morning sickness, 
  • Carb cravings, 
  • The "I'm pregnant, I can eat anything" attitude, 
  • The truth about losing weight while breastfeeding, 
  • and how to increase your milk supply. 

This is your one stop shop for all your food-related questions for pregnancy and beyond! 
​
MORE RESOURCES:
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
  • Strong Hips and Core - FREE workout download, great for pregnant and postpartum mommas! 
  • The Strong Mommas Coaching Program - Ongoing membership with complete nutrition and fitness guidance!
  • [Blog] What to Eat When You're Pregnant
  • [Blog] What to Eat When You're Nursing
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Simple Strategies to Boost Your Immune System [Ep. 46]

3/24/2020

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Simple Strategies to Boost Your Immune System [Ep. 46]
Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen

How can you keep your immune system operating at its absolute best? First, you have to understand that it's so much more than just taking Vitamin C! A healthy immune system actually requires a four pronged approach: managing stress, sleep, exercise, and nutrition. 

On this episode, join us as we look at each of these four aspects and how they affect our immune system (and have a ton of laughs along the way!). With all four, it's truly a case of "goldi-locks and the three bears": not too much, not too little, but balanced just right. 

You'll also learn more specifically about vitamins and minerals, how they affect your immune system, and if you should be supplementing. I'll be giving you general suggestions for how to eat for a strong immune system, along with exercise, sleep, and stress management strategies. 

MORE RESOURCES: 
  • The Strong Mommas Coaching Program - Registration opens Friday, April 17th!! 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
  • All About Intuitive Eating and Training [Article]
  • Feeling Sick? How to Workout and Eat When You Don't Feel Well [Podcast episode 34]

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​Be sure to subscribe, rate the show and leave a review!

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What's For Dinner? Solving the meal time struggles and practical meal planning strategies! [Ep. 43]

3/3/2020

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What's For Dinner? Solving the meal time struggles and practical meal planning strategies! [Ep. 43]

What's For Dinner? Solving the meal time struggles and practical meal planning strategies! [Ep. 43]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
This is the plight of every mom: trying to decide what to make for dinner (and other meals), feeling crunched for time, the mounting pressure from the kids, all while still wanting to make something healthy. Can you relate? 

On this episode, we're going to directly pinpoint the problems that we encounter at meal times, especially dinner, which include "decision fatigue", time constraints, picky kids, and even different nutritional needs among family members. 

I'll also be sharing the tricks I use to meal plan and prep for the week so that eating healthy can become more convenient. 

Lots of Resources From This Episode! 
  • Sign up for my newsletter here! 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
  • [FREE DOWNLOAD!] Healthy Meals Worksheet & Blank Meal Planner 
  • Done-for-you Complete Meal Plans & Grocery Lists
  • [Article] Eating Right for Your Body Type 
  • [Video] How to Make Freezer Smoothie Packs
  • All Strong Mommas easy, healthy recipes

​​​​​​​Be sure to subscribe, rate the show and leave a review!

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Intermittent Fasting: What happened when we self-experimented (and recommendations for you!) [Ep. 41]

2/18/2020

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Intermittent Fasting: What happened when we self-experimented (and recommendations for you!) [Ep. 41]

Intermittent Fasting: What happened when we self-experimented (and recommendations for you!) [Ep. 41]

Listen on iTunes  |  Listen on Spotify  |  Listen on Stitcher  |  Direct Listen
It's no secret that Intermittent Fasting is gaining in popularity these days. If you ask someone that has been IF for a while, they will sing its praises and say "it's the best thing they've ever done". The results and health benefits that people are experiencing are awfully convincing, but is it a great option for everyone? 

Scott and I wanted to see for ourselves. For two weeks, we followed a specific IF protocol, all while taking note of our mood, energy and hunger levels, the impact on our family, and of course, physical results. 

On this episode, you'll learn the general idea behind intermittent fasting, different methods, we'll describe our experience, discussing the pros and cons, and offer some general recommendations for those that might be interested in trying this out for themselves. 

MORE RESOURCES: 
  • Sign up for my newsletter here! 
  • The Strong Mommas Squad - FREE private FB community for moms that would like more accountability & support! 
  • [video] Intermittent Fasting: Fact or Fiction - John Berardi
  • [article] Intermittent Fasting for Women - by Dr. Helen Kollias
  • Leangains and Martin Berkhan - More on the 16/8 fasting protocol
  • [video] Thomas DeLauer's quick guide to IF for women  
  • [blog post] Food: Our Broken & Strained Relationship


​​​​​​Be sure to subscribe, rate the show and leave a review!

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    Megan P. Dahlman, CSCS, PN1

    I'm a trainer, a nutrition coach, and a Christian mom. And I'm changing the conversation about fitness & nutrition! 

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