Happy Satiated Saturday! What came first? The craving or the emotion? I crave and then have an emotional response? Or, I have emotions and then I crave? Well, we can crave something for both physiological and emotional reasons. In this week’s episode, I dive into why we crave a food and new ways to respond to cravings that put the power back in you and less in your food. You can also read the transcript to this week’s episode here . What foods do you crave? Do you crave them at a specific time o...
Apr 19, 2020•5 min•Season 1Ep. 26
Happy Satiated Saturday! Wait…Happy Satiated Sunday? At about 9:00 pm last night I realized it was Saturday. I kept thinking it was Friday all day long and realized I had not recorded my Satiated Saturday yet. At that moment, I had two choices: Judge myself for “not being more prepared.” Push myself to ramble something into a recording and send it out just to prove my consistency. Meet myself with compassion and understanding. Acknowledge sending out my next episode today will be just as consist...
Apr 12, 2020•5 min•Season 1Ep. 25
Happy Satiated Saturday! You may have heard a million times that the recommended water intake is about 8 glasses a day. We can have clear cues as to when we are hungry but how do we know when we are thirsty? In this episode, we will explore bodily cues of thirst and how feeling adequately hydrated can decrease emotional eating. You will also receive tips on how to increase your water intake. You can also read the transcript to this week’s episode here . What tricks have you found most effective ...
Apr 05, 2020•4 min•Season 1Ep. 24
Happy Satiated Saturday! Have you heard of Vitamin L? In this episode, I dive into the importance of quality nourishment and tips on how to include more quality food and meals into your day, especially when your food choices might be limited at this time. You can also read the transcript to this week’s episode here . Remember that you’re doing the best you can to take care of your body during this time. If you’re looking for support around recipes you can create with what you have in your home, ...
Mar 29, 2020•4 min•Season 1Ep. 23
Happy Satiated Saturday! Today, I took a break from my food and mood series to share some thoughts around what I’m seeing on social media in response to the Corona Virus. In this episode, I explore keeping an open mind as we all are doing the best we can to navigate this time and you will also be guided through a yummy body scan to support your body with relaxing every muscle of your being to experience that right here and right now, you are safe and everything will be alright. I’m currently off...
Mar 22, 2020•14 min•Season 1Ep. 22
Happy Satiated Saturday! Do you skip meals? Is your eating inconsistent throughout the day? Do you find yourself binging every night? If your brain tells you that you don't have time to eat because you have too much to do, you also don't have time to feel ungrounded, unstable, and mentally foggy. If your brain is telling you that if you eat more you will gain weight, skipping meals is actually slowing your metabolism down, putting your body in a survival mode and actually making you gain weight....
Mar 14, 2020•6 min•Season 1Ep. 21
Happy Satiated Saturday! If you experience bloating, gas, pain, burping, constipation or diarrhea, acne or rosacea, and a runny nose after every meal, this can potentially be your body's way of letting you know there may be a gut issue occurring. Trying to optimally nourish ourselves without healing gut issues can leave us feeling frustrated that no matter our best efforts, something always feels a little off. No matter how much whole natural food I ate, for years I was still experiencing bloati...
Mar 07, 2020•7 min•Season 1Ep. 20
Happy Satiated Saturday! I live in a sensitive body and my anxiety has been at an all-time high this past week. Feeling anxiety is not new to me. It’s something I have chosen to navigate in natural ways for as long as I can remember. I experience anxiety as my friend, which is not something our culture teaches us to do. Whenever we feel intense emotions we are told it’s just in our head, get over it, go do something fun, go take this pill/eat this food/drink that alcohol all to not feel the worr...
Mar 01, 2020•6 min•Season 1Ep. 19
Happy Satiated Saturday! Last week we explored how lack of sleep can affect our relationship with food. This week we will be exploring stress. When stress increases, do you want to ignore, run away, or numb out to the feelings showing up? Is your first go-to action to reach for some sugary, crunchy, salty, sweet treat? In this episode, we will explore how stress can affect our hunger and how our hunger can affect our stress. You will also receive 4 awesome tips to diminish stress eating so you c...
Feb 22, 2020•7 min•Season 1Ep. 18
Happy Satiated Saturday! We have been talking a lot about emotional satiation and befriending our emotions recently. For the next several weeks, we will be exploring the factors that can affect our ability to stabilize our moods, throw off our appetite, and increase the likelihood of reaching for food for non-physical hunger reasons. We will explore sleep, stress, impaired gut function, skipping meals, quality of food, and thirst. Today we are going to start with sleep. In this episode, we dive ...
Feb 16, 2020•6 min•Season 1Ep. 17
Happy Satiated Saturday! You might have heard the saying the one consistent relationship we have in our life is the one we have with ourselves. There is another relationship that is there throughout our entire lives and that is the one we have with our food. We can have an intimate relationship with our food where our food patterns, cravings, urges, and choices can inform us and support us. Food can be a powerful mirror reflecting back to us how we might be feeling based on what we choose to eat...
Feb 09, 2020•6 min•Season 1Ep. 16
Happy Satiated Saturday! With my Satiated Podcast, I’m striving to break things down into manageable bite-sized action steps. I found on my journey of cultivating a more peaceful and accepting relationship with food and body that there were a lot of different guidance and suggestions. The bombardment of suggestions often left me with more questions of where do I begin and what steps do I need to take? In this episode, I’m so excited to share a personal story of a defining moment that altered my ...
Feb 01, 2020•8 min•Season 1Ep. 15
Happy Satiated Saturday! When I find myself having similar conversations in my sessions throughout a week, it usually is a red flag for me that this is something that is missing as available information and education in our culture. I talk a lot about befriending our emotions, but how exactly do we do that? We receive a lot of messages in our culture around just letting something go, but is that really possible? In this episode, I will provide a step by step strategy on how to digest and transfo...
Jan 26, 2020•5 min•Season 1Ep. 14
Happy Satiated Saturday! Today, we are going to dive into what I like to call the F#!k It Phase. Have you ever gone through a period of time where you just wanted to eat whatever you wanted to eat whenever you wanted to eat it? Did you judge yourself for the foods you were choosing to eat? Were you able to explore what wisdom this phase perhaps had to provide? In this episode, I will provide questions and journaling prompts that you can utilize to get clear on how this phase is actually there tr...
Jan 19, 2020•4 min•Season 1Ep. 13
Happy Satiated Saturday! Rhythm is everywhere we look. The waves of the ocean, our breathing, the seasons, the weather. There is a certain rhythm to everything around us. When we invite this rhythm into how and when we are eating, our body can relax and trust that consistent nourishment is going to be coming in regularly. In this episode, we explore the impact of rhythmic eating and what a rhythmic eating day can look like. You can also read the transcript to this week’s episode here . Rhythmic ...
Jan 12, 2020•4 min•Season 1Ep. 12
Happy Satiated Saturday! Have you ever experienced binge eating? Did you judge that behavior? Did you see it as something you needed to get rid of or that was “wrong?” Did it make you feel weak? Binging is not bad. Our habits and patterns around food are often guiding us toward deeper needs and desires. So this behavior is not something to be ashamed of. If you have experienced binging in the past or if it’s something you’re experiencing now, it is not a reflection of who you are or your charact...
Jan 05, 2020•6 min•Season 1Ep. 11
Happy Satiated Saturday! With the New Year coming up next week, I wanted to offer a different strategy to enter into the new year that does not include a New Years' resolution. What I have seen over and over again is that these resolutions become something for an individual to beat themselves up about. That is not the way we are going to enter into this new year, this new decade. In this episode, we are going to explore identifying your desired emotion to guide your decisions over the next year....
Dec 29, 2019•4 min•Season 1Ep. 10
Happy Satiated Saturday! With the holiday season in full swing, I wanted to offer a new perspective on parents that might support you as you potentially navigate being around family more during this time. Have you noticed having a strong reaction to your parent’s behavior when you’re around them? Do you have desires and longings for your parents to show up differently? In this episode here, we dive into different ways to show up for your inner child to decrease the likelihood of binging on food ...
Dec 22, 2019•6 min•Season 1Ep. 9
Happy Satiated Saturday! What is your relationship like with pleasure? Do you enjoy it? Embrace it? Fear it? Deny it? The experience of eating food is naturally pleasurable. Eating food can release dopamine and opioids and stimulate all of our senses to provide a truly incredible bodily experience. We can normalize that eating is meant to be a pleasurable experience and yet when eating becomes our only form of pleasure is when our relationship with pleasure and food can become confusing. In this...
Dec 14, 2019•6 min•Season 1Ep. 8
Happy Satiated Saturday! We are inundated with external messages about how we are “supposed” to look. Our culture has an insane obsession with thinness being the ideal. We congratulate individuals for losing weight, yet have no idea what is actually occurring in their lives. In this episode, we will delve into three tips on how to navigate your self love adventure with more ease. You can also read the transcript to this week’s episode here . Our relationship with our body and food is often a doo...
Dec 07, 2019•6 min•Season 1Ep. 7
Happy Satiated Saturday! You might potentially be seeing an increase of articles right now on how to eat less during the holiday season, what to put on your plate to keep the weight off, and how to stay away from certain foods this Thanksgiving. I'm here to offer a very different piece of advice. In this episode here, I will offer some new tools to navigate Thanksgiving and Holiday food in a brand new way so that you can stay connected to you to assess what actions are going to be most satiating...
Nov 23, 2019•6 min•Season 1Ep. 6
Happy Satiated Saturday! Have you ever been in an emotional eating cycle? It goes something like this: something happens in your day that sparks some emotions. The emotions feel too intense to sit with and so an overwhelming urge to eat arises. The part of you that really really does not want to address the emotion convinces you that eating would be easier. You eat more than your body physically needs and now you don't have to address that emotion anymore because you feel too full and are now fo...
Nov 17, 2019•6 min•Season 1Ep. 5
Happy Satiated Saturday! In today’s episode, I delve into just how toxic dieting mentality can be and what it can hold us back from in our life. Having gone on my first diet the summer before High School, I have experienced in my own body what dieting can hold us back from not just physically, but emotionally as well. Dieting mentality can provide false hope that if something just changed with your body that everything would be solved. It can take constant practice to catch these internal though...
Nov 09, 2019•5 min•Season 1Ep. 4
Happy Satiated Saturday! We are two days after Halloween. You might have some candy lying around the house staring at you. You might be recovering from a sugar hangover. Whatever your candy situation might be, creating moments for mindfulness can be incredibly supportive during this time. In this week’s episode, I will be walking you through how to create a mindful moment with some of your more irresistible foods. Self connection can ultimately decrease the amount of food we eat as we feel emoti...
Nov 02, 2019•4 min•Season 1Ep. 3
Happy Satiated Saturday! This week’s episode is truly powerful. This is a tool I teach every single individual I work with so you’re getting a little sneak peek at what it would be like to work with me one on one. If you feel confused about what to eat, have noticed an increase in mindless eating, find yourself choosing foods that don’t feel good in your body every time you go out to eat, this is the episode for you! Support the show Keep in touch with Stephanie Mara: Instagram: https://www.inst...
Oct 26, 2019•4 min•Season 1Ep. 2
Welcome to the first episode of Satiated Saturdays! Each week, we will be exploring physical and emotional satiation and what satisfies each unique hunger we can experience. In my 10 years of supporting others around their relationship with food and body (and my lifetime experiment with myself), I have seen how nighttime can often be the time we reach for food the most for emotional satiation. To support during these end of the day hours, I will be sending these episodes out Saturday evenings. I...
Oct 20, 2019•3 min•Season 1Ep. 1
