The Dairy Hour Podcast

Building Community in Agriculture! Laura Daniels and Dairy Girl Network

This episode is brought to you by: The Barnyard Language Podcast @Barnyardlanguage !  Stop by and tell them Val sent you!
Guest information: Laura Daniels
Find her on her website www.Dairygirlnetwork.com or Instagram/Facebook @dairygirlnetwork
Episode Summary: In this episode, Val Lavigne sits down with Laura Daniels, the inspiring founder of Dairy Girl Network, to discuss her incredible journey in the dairy industry. Laura shares her story of growing up on a dairy farm, falling in love with cows at a young age, and eventually buying her own dairy farm. As a seasoned dairy cattle nutritionist, Laura transitioned to consulting and created Dairy Girl Network to support and connect women in agriculture. What started as a small networking event has grown into a nationwide organization offering conferences and virtual programs.
The conversation highlights the importance of community support in the dairy industry, particularly for women who face unique challenges in agriculture. Laura opens up about overcoming difficult times, the power of vulnerability, and the need for mental health support within the farming community. The episode wraps up with some light-hearted rapid-fire questions, giving listeners a glimpse into Laura’s personality and passions.
Key Takeaways:
Dairy Girl Network’s Mission: Founded to support and connect women in the dairy industry, the organization offers valuable educational and networking opportunities, meeting members where they are in their journey.
Importance of Networking: Laura emphasizes the significance of networking and asking for help for both personal and professional growth, especially in an industry as challenging as agriculture.
10th Anniversary Milestone: As Dairy Girl Network celebrates a decade of empowering women, it continues to help dairy women achieve their goals through community support and collaboration.
Challenges for Women in Agriculture: Laura discusses the unique challenges faced by women in the industry, stressing the need for resilience, determination, and mutual support.
Vulnerability and Mental Health: The episode underscores the importance of vulnerability in building connections and the need for mental health resources tailored to the farming community.
Confident Kindness: Laura shares her mantra of "confident kindness," a guiding principle that helps women navigate the demands of the dairy industry while staying true to themselves.
Sound Bites:
"I earned the title that will always be the one I'm happiest to have had, and that is Dairy Farmer."
"If I can do anything and Dairy Girl Network can do anything to reduce the friction for all of those amazing women achieving their dreams or moving towards their goals, that's the good work of the world that I get to contribute to."
"We have to be willing to ask for help, and there's nobody easier to ask than people who are like us, equally determined, and have actual experience."
"She was just the best girl ever, and she lived to be like 16. It was just wonderful."
"People wonder why we go to extremes as dairy people or 4-H moms. We do that because we know how meaningful it was when someone did that for us."
"It's our job as moms to mortify our children at regular intervals."
Chapters:
00:00 - Introduction and Background
02:17 - Becoming a Dairy Farmer
05:30 - The Creation of Dairy Girl Network
08:14 - The Importance of Networking and Asking for Help
18:11 - Expanding Dairy Girl Network Nationwide
25:02 - The Love for Cows and the Dairy Industry
30:12 - The Power of Community Support
35:03 - Overcoming Challenges: A Personal Journey
38:56 - The Importance of Vulnerability and Mental Health Support
45:11 - Confident Kindness: Navigating the Challenges of Agriculture
Tune in to this insightful conversation with Laura Daniels as she shares her passion for dairy farming, the creation of Dairy Girl Network, and the importance of building a supportive community for women in agriculture.
 

From Pharmacy to Ranching! With Natalie Kovarik

This episode is brought to you by: The Barnyard Language Podcast @Barnyardlanguage !  Stop by and tell them Val sent you!
Guest information: Natalie Kovarik
Find her on her website www.Nataliekovarik.com or Instagram @nataliekovarik
Episode Summary: In this inspiring episode of the Dairy Hour podcast, host Val Lavigne sits down with Natalie Kovarik, a former pharmacist turned cattle rancher and social media influencer. Growing up on a cattle ranch in Montana, Natalie never anticipated leaving her pharmacy career to pursue a life centered around agriculture and online advocacy. Now based in Nebraska, she has successfully built a personal brand that resonates with thousands of followers in the agriculture community.
Natalie shares her unique journey from Montana to Nebraska, the pivotal moments that led her to leave a stable career in pharmacy, and how she leveraged social media to bridge the gap between agriculture and consumers. As co-host of the Discover Ag podcast with Tara Vander Dussen, Natalie talks about how they’ve shifted their focus to discussing trending topics in agriculture, and the importance of staying connected with consumers.
Throughout the episode, Natalie opens up about the challenges she faced, the courage it took to embrace entrepreneurship, and the various ways she has diversified her income—including brand partnerships, YouTube revenue, business retreats, and more. She hopes her story will inspire others in agriculture to be brave and take bold steps toward their passions.
Key Takeaways:
Natalie Kovarik's roots in Montana's cattle ranching set the stage for her passion for agriculture.
She transitioned from a career in pharmacy to becoming a social media influencer, sharing her journey and insights with a broad audience.
The Discover Ag podcast, co-hosted with Tara Vander Dussen, evolved from focusing on social media to discussing current trends in agriculture.
Natalie emphasizes the importance of bridging the gap between agriculture and the general public.
Diversifying income streams is crucial, with opportunities in brand partnerships, YouTube, events, speaking, online courses, and podcasting.
Courage and confidence are key to leaving a stable career and pursuing entrepreneurship.
Natalie’s legacy is one of bravery, inspiring others to take bold steps in their own lives.
Sound Bites:
"I just didn't realize people were so disconnected from ranching and farming."
"I really think we should stop with the direct-to-consumer beef business and pivot to a personal brand."
"Different ways, but again, kind of all centered around that message."
"We need to keep building stronger bridges as time goes on."
"There's something very contagious about Tara when you meet her in person."
Chapters:
00:00 – Introduction and Background
19:01 – Realizing the Disconnect in Agriculture
21:34 – Transitioning to a Personal Brand
23:23 – Supportive Partners and Taking the Leap
24:20 – Navigating the Challenges of Social Media Influencing
24:48 – Diversifying Income Streams
25:45 – Bridging the Gap
26:42 – Meeting Tara and Starting Discover Ag
28:07 – Transitioning to Trending Topics
35:08 – Leaving Pharmacy and Pursuing Entrepreneurship
46:02 – The Power of Bravery
Keywords: Dairy Hour podcast, Natalie Kovarik, cattle ranch, agriculture industry, social media influencer, pharmacy career, personal brand, brand partnerships, YouTube revenue, entrepreneurship, Discover Ag, bravery
 
 

From Dairy Farms to Classrooms! With Johanna Bossard

Summary:
Join us as we dive into the inspiring journey of Johanna Bossard, a passionate dairy farmer and agriculture teacher. Johanna shares her path into the dairy industry, highlighting the crucial role of social media in advocating for family farms and combating misinformation. She talks about the unique partnership of four farm families that collectively milk 4,400 cows and manage 10,000 acres, emphasizing collaboration and opportunities for future generations. Johanna also entertains with a humorous tale of her first encounter with her husband's dairy farming family.
Together they shed light on the importance of hands-on learning in agricultural education, recounting experiences with new skills like welding and integrating practical applications of core subjects into Johanna's classes. She advocates for breaking the stereotype of traditional academic paths and underscores the value of trade jobs and alternative careers. Val also discusses the significance of agritourism in raising awareness about agriculture and providing enriching experiences for the public.
 
You can find Johanna on Instagram @barbland_and_white_eagle_dairy
 
Keywords: Dairy farming Agriculture education Social media advocacy Family farm partnership Collaboration Next generation Hands-on learning Trade jobs Alternative career paths Agritourism Breaking stereotypes
 
Takeaways:
Social media is a powerful tool for advocating family farms and dispelling agricultural misinformation. Collaboration and partnerships are vital for the success and sustainability of family farms. Family farms focus on creating opportunities for the next generation, not just numbers. Agricultural education offers hands-on learning for all students, regardless of their background. Sharing personal stories bridges the gap between farmers and the public. Hands-on learning in agricultural education equips students with valuable skills and experiences. Agricultural education goes beyond traditional academics, incorporating practical applications of math, science, and English. It's important to offer students opportunities in trade jobs and alternative career paths, challenging the notion that all must follow a traditional academic route. Agritourism educates the public about agriculture and provides unique experiences. Promoting diverse career paths and opportunities in agriculture requires breaking stereotypes and challenging societal expectations.
 
Sound Bites:
"We can actually educate and use social media for good as well." "We're just proud to be able to employ 85 farm families in upstate New York and to be able to bring quality food to the table." "You don't have to have the same last name. And we will say that all the time because we are very, very close and operate as farm families." "That's not real teaching. Okay. Like that's not like down in the trenches, certainly not ag education teaching." "Sometimes ag education is staying one step ahead of the kids. It's also being transparent and saying, it's okay to make mistakes. It's okay to fail as long as we worked hard, we tried." "Not everybody is cut out for straight A's, not everybody is cut out for college, not everybody is cut out to work in an office in the city every day."
 
Tune in to gain insights and be inspired by the dynamic world of agriculture and education with Johanna Bossard and Val Lavigne!

Adventures, Storms, and Skydiving! With Katie Dotterer

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Guest information: Katie Dotterer
Find her on her website www.agvokate.com or Instagram @the_agvokate
 
Episode Summary: In this episode of the Dairy Hour podcast, hosts Val Lavigne and Katie Dotterer dive into a fun and engaging conversation about their recent travels and some adrenaline-pumping experiences. Katie recounts her memorable trip to Greece, highlighting her favorite places, delectable food, and an exhilarating skydiving adventure that left her breathless. On the other hand, Val shares a harrowing tale of facing severe storms while staying in a hotel in Chicago.
As they chat, Val and Katie discuss their preferences for light-hearted entertainment and the value of prioritizing travel and new experiences over material possessions. Katie also shares her fascination with World War II, detailing her visits to historical sites and her thoughts on the importance of women's rights throughout history. Her love for Gettysburg, passion for walking and biking on the battlefield, and favorite tea brand are also part of this delightful conversation. Lastly, Katie talks about her upcoming projects aimed at helping farmers and bridging the language gap in agriculture.
 
Keywords: Dairy Hour podcast, Val Lavigne, Katie Dotterer, travel, Greece, skydiving, severe storms, Chicago, prioritizing travel, light-hearted entertainment, World War II, historical sites, women's rights, Gettysburg, walking, biking, tea, upcoming projects, agriculture
 
Takeaways: Traveling and experiencing new places can be an enriching part of life. Skydiving offers a mix of terror and exhilaration. Severe storms can be frightening, especially when away from home. Prioritizing travel and experiences over material possessions can lead to a more fulfilling life. Choosing light-hearted entertainment can help reduce anxiety and stress. Katie has a deep interest in World War II and enjoys visiting related historical sites. She is passionate about women's rights and the importance of equality and independence. Katie loves Gettysburg and enjoys walking and biking on the battlefield. She has a favorite tea brand called Barney and Sons. Katie's upcoming projects aim to help farmers and bridge the language gap in agriculture.
Sound Bites: "Skydiving. I absolutely love skydiving. It is insane to jump out of a perfectly good airplane, but oh my gosh, it is amazing." "I terrify myself when I'm listening to like, I'm horrible. I should not read thrillers or listen to true crime podcasts." "So there was a movie called... So anyways, towards the end of it, I started crying. It was not World War II. It was something different. It was a current war movie. But anyways, it got to the end of it and I started crying." "I've been to Poland and I toured the Auschwitz concentration." "I would love to go to Normandy to see that." "I think I would be a really great flapper girl in the twenties."
Chapters:
00:00 - Introduction and Catching Up 02:23 - Adventures in Greece 08:23 - The Thrill and Terror of Skydiving 17:47 - Surviving Severe Storms in Chicago 25:10 - Prioritizing Travel and Experiences 29:25 - Choosing Light-Hearted Entertainment 42:09 - Exploring World War II History 45:16 - Appreciating Women's Rights 51:32 - Walking and Biking in Gettysburg 55:07 - Savoring Tea with Barney and Sons 01:14:06 - Upcoming Projects in Agriculture Tune in for an episode filled with exciting stories, historical insights, and a few laughs along the way!

From Corporate to Coaching: Kacee Bohle's Journey of Purpose and Passion!

Episode Summary
Join us for an inspiring conversation with Kacee Bohle, a coach, speaker, and trainer for professionals in the agriculture industry. Kacee shares her remarkable journey of leaving a secure corporate job to pursue her passion and start her own business. She delves into the importance of aligning your purpose with your paycheck and finding true joy in your work. Kacee also opens up about her decision to homeschool her children, highlighting the challenges and rewards of this choice. Throughout the episode, she offers practical tips for gaining the confidence to make significant life changes and emphasizes the need for a supportive network.
Kacee reminisces about her favorite childhood memory of driving around with her grandpa and dad, checking fields while sipping coffee from a Stanley cup. She also shares her go-to gas station treat—Casey's cake donuts—and her favorite motivational quote from Henry Ford: "Whether you think you can or think you can't, you're right."
 
To connect with Kacee, you can find her on LinkedIn and Instagram @KaceeBohle or at her website www.kaceebohle.com
Keywords
Agriculture
Career Change
Purpose
Paycheck
Homeschooling
Confidence
Support System
Childhood Memory
Gas Station Meal
Quote
Key Takeaways
Aligning your purpose with your paycheck can lead to a fulfilling career.
Surround yourself with a supportive network to boost confidence and facilitate big changes.
Small, incremental changes can lead to significant transformations.
Be selective about who you share your dreams and plans with.
Childhood experiences can significantly influence your passions and career choices.
Finding joy in simple, everyday tasks can enhance overall fulfillment.
Believing in yourself and your abilities is crucial for overcoming challenges.
Your mindset plays a critical role in determining your success.
Regularly reflecting on your goals and motivations can provide clarity and direction.
Focusing on what is achievable rather than what seems impossible can lead to positive outcomes.
Memorable Quotes
"Whether you think you can or think you can't, you're right."
"Sitting in the middle of the pickup truck driving around checking crops."
"I love Oreo ice cream pies."
Episode Breakdown
00:00 - Introduction and Kacee's Background
03:13 - Transitioning from Corporate America to Entrepreneurship
06:28 - Balancing Life and Rediscovering Identity
10:12 - Embracing Homeschooling: Challenges and Rewards
19:10 - Building Confidence and Overcoming Fears
27:14 - Practical Tips for Making Major Life Changes
29:40 - Rapid Fire Questions with Kacee
37:41 - Kacee's Favorite Childhood Memory
39:07 - Kacee's Favorite Quote and Final Thoughts
Tune in to hear Kacee Bohle's journey of finding purpose, making bold changes, and living a fulfilling life driven by passion and joy.

Balancing Farming and Fitness! With Farm Fit Momma

This episode runs on @WonderCowColostrum
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AND 
 
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Episode Title: Balancing Farming and Fitness! With Farm Fit Momma
Host: Val Lavigne
Guest: Amanda Nigg
 
Episode Summary
In this episode of the Dairy Hour Podcast, host Val Lavigne interviews Amanda Nigg, widely recognized as @FarmFitMomma on Instagram. Amanda shares her journey as a farmwife and her deepening involvement in the agriculture industry after marrying into a farming family. She discusses the legacy of her husband's farm, the innovations in farming technology, and the crucial importance of both physical and mental health within the agriculture community. Amanda also highlights her fitness business, FarmFit Training, which offers a space for farmers and those in agriculture to prioritize their well-being. Val further discusses the significance of nutrition and fitness for farmers and busy women, stressing the need for a supportive community and a personalized routine. Val shares her fitness journey, emphasizing macronutrients as body fuel and encouraging listeners to start small, stay consistent, and maintain a positive mindset when facing challenges.
You can find more information at www.farmfitmomma.com
Keywords
farmwife, agriculture industry, farming legacy, farming technology, physical health, mental health, fitness business, FarmFit Training, nutrition, fitness, community, macronutrients, routine, family, healthy lifestyle, start small, consistency, mindset
Takeaways
Amanda Nigg shares her experience as a farmwife and her adaptation to the agriculture industry after marrying into a farming family.
She discusses the legacy of her husband's farm and the advancements in farming technology.
Amanda emphasizes the importance of physical and mental health in the agriculture community.
She talks about her fitness business, FarmFit Training, which provides a space for farmers and those in the agriculture industry to prioritize their health and well-being.
Find a supportive community to help stay accountable and motivated in fitness and nutrition journeys.
Focus on macronutrients (protein, carbs, and fats) to fuel the body and meet nutritional needs.
Start small and stay consistent, even if progress is slow; every small step counts.
View nutrition as fuel for the body, and avoid overly restrictive diets. Find a balance that works.
React positively to challenges and focus on controlling actions and mindset.
Sound Bites
"That's the beautiful part about farming is like technology is so advanced."
"Investing in ourselves because if we're not here to carry on that legacy, then who is?"
"Fitness gave me that space where I can release that tension, but also be able to check in with myself."
"We do milk here at 3 a.m., 11 a.m., and 7 p.m."
"Nutrition is a beast of itself. Like a lot of people don't understand how to fuel their body."
"Knowledge is food, food is knowledge."
Chapters
00:00 - Introduction and Background03:18 - Advancements in Farming Technology19:42 - Prioritizing Physical and Mental Health in Agriculture28:00 - Introducing FarmFit Training: A Fitness Business for Farmers36:58 - The Importance of Nutrition and Fitness for Farmers38:44 - Understanding Macronutrients and Fueling Your Body39:08 - Creating a Healthy Meal Plan for the Whole Family41:30 - Involving Family in Fitness and Nutrition43:23 - Building a Legacy of Health and Wellness44:20 - Finding a Supportive Community for Fitness45:45 - Improving Strength and Efficiency in Farming47:36 - Reacting Positively to Challenges and Controlling Your Mindset
Tune in to hear how Amanda Nigg inspires and motivates the agriculture community to prioritize health and wellness amidst their demanding lives.

Mini Mindset: Free and Fun Summer Activities for Kids!

In this episode of the Dairy Hour podcast, host Val Lavigne shares tips for inexpensive or free activities to do with kids during the summer. She suggests exploring hiking trails and playgrounds, visiting libraries for activities and events, setting up scavenger hunts, going on bike rides, creating obstacle courses, and visiting local services like fire departments and police departments. Val also emphasizes the importance of volunteering and giving back to the community. The episode concludes with well wishes for a happy and safe summer.
Keywords:
summer activities, kids, inexpensive, free, hiking trails, playgrounds, libraries, scavenger hunts, bike rides, obstacle courses, local services, volunteering, community
Takeaways
There are many inexpensive or free activities to do with kids during the summer, such as exploring hiking trails, visiting playgrounds, and going on bike rides.
Libraries offer a variety of activities and events for kids, making them a great resource for summer fun.
Setting up scavenger hunts and creating obstacle courses can be fun and engaging activities for kids.
Visiting local services like fire departments and police departments can provide educational and interactive experiences for kids.
Volunteering and giving back to the community is an important lesson to teach kids.
Sound Bites
"I thought it would be fun to chat about some different ideas for things that you can do that don't cost an arm and a leg."
"You can go camping even if you don't want to go camping like at an actual campsite or anything like that. Why don't you camp outside?"
"If you just, you know, do a quick Google search, you can do like the ABC scavenger hunt where you have to find one item that starts with every letter of the alphabet."
 
Chapters
00:00Inexpensive and Free Summer Activities for Kids
02:47Library Fun: Activities and Events for Kids
03:16Scavenger Hunts and Obstacle Courses: Engaging Outdoor Activities
03:41Bike Rides: Active Family Fun
04:09Learning from Local Services: Visiting Fire and Police Departments
05:06Giving Back: Volunteering and Community Involvement

Navigating Financial Freedom with Carly Hill, aka Debt Free Mom

This episode runs on @WonderCowColostrum
www.wondercow.com Use code DGV10 to save $$
 
AND 
 
The Barnyard Language Podcast @Barnyardlanguage !  Stop by and tell them Val sent you!
 
Episode Title: Navigating Financial Freedom with Carly Hill, aka Debt Free Mom
Host: Val Lavigne
Guest: Carly Hill 
Summary: In the latest episode of The Dairy Hour Podcast, Val Lavigne sits down with Carly Hill, popularly known as Debt Free Mom on Instagram. Val, who has been an avid follower of Carly for over four years, is excited to delve into Carly’s expertise in helping moms manage their finances better.
About Carly Hill:
Carly lives in rural Illinois and is a mother of four.
She transitioned from being a special education teacher to a stay-at-home mom.
Faced with $26,000 in debt and minimal savings, Carly embarked on a journey to financial freedom, taking on part-time jobs and focusing on debt repayment and emergency fund building.
Carly's mission is to give moms the financial freedom to stay home if they choose, without being financially constrained.
Key Discussion Points:
Budgeting by Pay Periods:
Carly explains how budgeting by pay periods instead of monthly helped her manage finances accurately and avoid overdrafts.
Contentment and Mindset:
The importance of maintaining a positive mindset, managing social media influences, and finding contentment in one's financial journey.
Emergency Funds and Savings:
Val and Carly discuss the significance of having both emergency funds and savings, and how to handle unexpected expenses without derailing financial plans.
Tips for Budgeting with Variable Farm Income:
Savings Buffer: Treat savings as an insurance plan for low-income periods.
Reverse Engineer Budget: Create a budget focusing on expenses before factoring in income.
Plan B: Be prepared to adjust the budget if income falls short by identifying non-essential expenses to cut.
Emergency Fund: Maintain a robust emergency fund to manage fluctuations calmly.
Payroll Reserve Account: Use a separate savings account to supplement low paychecks, making it easier to use these funds without guilt.
Advice for Rural Moms:
Embrace Local Free Resources: Utilize local parks, libraries, and community programs.
Value Simple Activities: Enjoy simple, unscheduled play activities like nature exploration.
Appreciate Rural Living: Embrace the benefits of rural life for a rich upbringing for children.
Rapid Fire Personal Insights:
Comfort Food: Chips and queso.
Favorite Ice Cream Flavor: Anything with peanut butter.
Dream Location to Live: Potentially the English countryside near London.
Favorite Holiday Tradition: Driving through holiday lights displays in Christmas pajamas.
Favorite Place Visited: San Diego, CA, and New York City during Christmas time.
Additional Thoughts:
Dream Alternate Career: Behavioral psychology, focusing on human behavior.
Inspirational Quote: "I choose to believe that the good story and the hard story can be the same story." - Katherine Wolf.
Where to Find Carly:
Follow Carly Hill on Instagram: Debt Free Mom , check out The Debt Free Mom Podcast, or go to her website Debtfreemom.co
 
Tune in to hear Carly Hill’s practical advice and inspiring journey to financial freedom on this episode of The Dairy Hour Podcast!
 
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Mini Mindset: Take A Break!

Summary: In this episode, Val Lavigne discusses the importance of knowing when to take a break and rest. She highlights the signs that indicate the need for a break, such as mental fog, loss of interest, feeling overwhelmed, mood swings, declines in productivity, and physical exhaustion. Val emphasizes that taking a break is not a sign of weakness but rather a sign of wisdom and essential for growth. She encourages listeners to reflect inward and be aware of their body's needs. Additionally, Val shares some fun facts about June being Dairy Month and the significance of milk donations to food banks.
 
Keywords:
 
taking a break, rest, signs of needing a break, mental health, physical exhaustion, June Dairy Month, milk donations, food banks
Takeaways
Knowing when to take a break is important for mental and physical well-being.
Signs that indicate the need for a break include mental fog, loss of interest, feeling overwhelmed, mood swings, declines in productivity, and physical exhaustion.
Taking a break is not a sign of weakness but a sign of wisdom and essential for growth.
June is Dairy Month, which promotes the benefits of dairy and highlights the work of farmers.
Milk is one of the most requested items at food banks, and donations can make a significant impact on local communities.
Sound Bites
"Taking a break is not a sign of weakness. It's a sign of wisdom."
"June is Dairy Month, which promotes the benefits of dairy."
"Milk is one of the most requested items at food banks."
 
Chapters
00:00Introduction
00:59Knowing When to Take a Break
05:43The Impact of Milk Donations
 
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5 Tips for a Healthier YOU! With Emily Tills, RD

This episode runs on @WonderCowColostrum
www.wondercow.com Use code DGV10 to save $$
 
AND 
 
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Summary:
In this episode, Val Lavigne interviews Emily Tills, a registered dietitian, about her journey and tips for maintaining a healthy lifestyle. Emily shares her personal experience with an eating disorder and how it inspired her to become a dietitian. She emphasizes the importance of setting realistic goals, focusing on long-term consistency, and building a support system for accountability. Emily also advises keeping favorite foods in the diet to avoid feelings of deprivation. She addresses common obstacles such as misinformation on social media and the tendency to compare oneself to others. Finally, Emily recommends drinking water based on body weight and finding enjoyable ways to stay hydrated. In this conversation, Emily and Val discuss the importance of hydration and protein intake for fitness enthusiasts. They also share their favorite ice cream flavors and holiday traditions. Emily provides valuable advice on making long-term lifestyle changes and emphasizes the role of a registered dietitian in providing personalized nutrition guidance. She also shares her favorite motivational quote: 'You have not failed until you've stopped trying.'
 
You can find Emily online @nurishedwithemily or at www.nourishedwithemily.com
 
Keywords:
healthy lifestyle, registered dietitian, eating disorder, goals, consistency, support system, favorite foods, motivation, hydration, hydration, protein intake, fitness, ice cream, holiday traditions, long-term lifestyle changes, registered dietitian, motivation
 
Takeaways
Set realistic goals and focus on long-term consistency for a healthier lifestyle.
Build a support system for accountability and motivation.
Avoid comparing yourself to others and be aware of misinformation on social media.
Include your favorite foods in your diet to avoid feelings of deprivation.
Drink water based on your body weight and find enjoyable ways to stay hydrated. Hydration is crucial for fitness enthusiasts, and the general recommendation is to drink half your body weight in ounces of water per day.
Protein goals for individuals who exercise regularly depend on their goals and the type of exercise they do. Strength training may require higher protein intake.
When making lifestyle changes, it's important to think long-term and focus on sustainable habits rather than short-term fixes.
Working with a registered dietitian can provide personalized nutrition guidance and support.
Favorite ice cream flavors and holiday traditions can bring joy and create lasting memories.
The quote 'You have not failed until you've stopped trying' serves as a reminder to keep pushing forward and learning from setbacks.
 
Sound Bites
"Motivation is a tricky one for us because we feel like we're going to wake up tomorrow and have all this motivation."
"Nobody wants to eat chicken, broccoli, and rice every single day. That's not where you're going to feel most motivated or excited about either."
"Motivation is going to come out of nowhere, it's just not going to happen. But I think this comes back to taking that pressure off of that perfection and taking that pressure off of like, I need to be 100% on the game all the time."
"I look forward to my chocolate milk every time I get done at the gym."
"Refuel with chocolate milk. It's the best way to go."
"If you're really trying to gain strength, trying to keep your metabolism elevated because muscle mass will increase your metabolic rate, we really want to be on that higher side of protein."
Chapters
00:00Introduction and Background
02:24Becoming a Registered Dietitian
05:03Choosing a Career Path
08:07Supportive Family and Connections
11:12Tips for Starting a Healthier Lifestyle
29:26Staying Hydrated and Drinking Water
31:32Hydration and Protein Intake
 
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