Haute' Mama Accountibilty Coach
# 76 Just Breathe
How can you slow down and take a breather? Too busy? Depending on who you are different things are relaxing. I know that time is a big factor. But did you know that just 15 minutes of relaxing can increase your energy level and lower stress. This podcast we will review the 5,4,3,2,1 method for relaxing.
We all know that it is important to just slow down, reduce the stress in order to enjoy the events and traditions. Try to be flexible. Save the ridged schedule for the things that have a definite time like a play or a sleigh ride. This podcast will help your get a little stress relief whether it is the holidays or just a hectic time for you.
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# 75 Traditions
A change in tradition can often be met with the unwillingness to do it. When a tradition is changed it seems we lose a part of our important past. The things that made us, the memories these bring us. Changing a tradition can feel wrong, even like you have abandoned something important or forgotten a special person.
Funny thing traditions. They give you comfort, peace, consistency and normality. It can be uncomfortable when change occurs. We instantly think about what we are losing, not how lucky we were to have had it for so long. Kinda like an old pair of jeans. Hard to get rid of. But a new pair of jeans is exciting and fun and so is a new tradition.
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#tradition#Christmas#thanksgiving#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 74 FAD Diets
https://spotifycreators-web.app.link/e/xZJACxWs0Ob
Have you been getting hit with all kinds of diet ads on Facebook, Instagram and other social media. It is getting that time of year for diet companies to start planting the seed. New year’s is just around the corner. FAD diets are tempting. They promise fast results and so want to believe it. We let ourselves get sucked in believing this time, this diet will be the one. The magic to make it all go away, fast, easy and never come back.
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#fad#faddiet#slimfast#cabbagesoupdiet#fastweightloss#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 73 Waiting on Motivation.
https://spotifycreators-web.app.link/e/UyKcaIiQOOb
Motivation is created by action. It’s just a feeling and if you plan on sitting there waiting for this big wave of motivation to wash over you, you’ll be sitting there a long, long, time. How long do you have to wait to get motivation? Have you wasted valuable time waiting for this elusive thing called motivation? Exactly what is motivation? Click here and stop waiting on Motivation.
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#motivation#action#choices#motivating#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 72 Adjusting your Goals
https://spotifycreators-web.app.link/e/7YyoiN1ZBOb
How are you doing on your original goal? Are you still on track or have you taken a detour? Or are you totally lost? Maybe it’s time for you to adjust your goal. Trying to keep the same goal with all the extra events and tasks might seem impossible. So, change your goal. Are you so overwhelmed that you are ready to just say screw it, I’ll start in Jan after all this madness is over. Stop! Right there. Get that stinking thinking out of your head. You cannot and will not just tuck tail and give in. Your stronger and better than that. I know you are. You are a Haute Mama!
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#goal#adjust#regroup#realignment#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 71 Pillow Talk. I want too...
https://spotifyanchor-web.app.link/e/rap3X5TZ5Nb
Pillow Talk. How do you want to feel? Of course, we all want to feel happy, satisfied, beautiful, worthy and loved. But when you go to bed at night, your head hits the pillow how do you feel about today. Other than tired, how do you feel when you reflect back over the day? Have you ever given it a second thought?
How you feel when you go to sleep at night effects the quality of your sleep. I am sure you have had nights that were restless, and you went to bed with heavy thoughts. So, what you feel before you fall asleep is important.
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#sleep#calm#victorious#accomplished#strong#loved#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen#healthyhabitsforwomenover50#yogaforwomenover50
# 70 VOTE!! VOTE!!
https://spotifyanchor-web.app.link/e/rap3X5TZ5Nb
A reminder from Haute Mama, VOTE! VOTE! VOTE!
Your vote does make a difference. We still live in a contry of freedoms. Let's vote to protect all the right we love. Even if we see things differently we still live in an amzing country. Let your voice be heard. If you don't vote then don't complain! This episode is jsut a quick review of Nov. plan and a reminder to vote. This weeks recipe is Peanut Butter Protien Balls www.hautemama23.com
# 69 Moving into Winter
https://spotifyanchor-web.app.link/e/IIoBZGLVfOb
This week I want to talk a little bit about another seasonal change. Shorter days, longer nights, cooler weather or maybe downright super cold and lots of dark. Winter is coming in the northern states. This can be long depressing and can take a toll on some.
How is your activity level this time of year? What do you do that is the same as the warmer months and what do you do different?
Does your workload change? Lighter or heavier? If you still are in the work force this might be a busy time of year along with the holidays.
Are you retired or semi-retired? What does your lifestyle look like during these winter months? Has it changed from the summer? Easier or harder?
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#winter#activities#snowshoeing#skiing#iceskating#treadmill#cardiodrumming#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 68 Carbohydrates
https://spotifyanchor-web.app.link/e/5U8GhAwiRNb
Carbohydrates! What is the first word you think of when I say carbohydrates? Was it bread, fat, weight gain, bad, was it an emotion or a particular food? When we are dieting we are always watching carbs. They seem to be the bad guys on the block right next to their sidekicks sugar and fats. Many carbs are filled with fats even making them more of a culprit. Not all carbs are created equal. We often think that carbs are just bad. Simple carbs are not healthy. These type of carbs have more sugar in them and digest much faster leaving you hungry and needing energy sooner than whole grain, fruits and veggie types of carbs. This podcast give a simple view to a complex subject.
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#carbohydrates#carbs#simplecarbs#complexcarbs#goodcarbs#badcarbs#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 67 The Final Stretch of 2024
https://spotifyanchor-web.app.link/e/7gvqUqnNyNbhttps://spotifyanchor-web.app.link/e/a6cJ8Xm7GNb
Haute’ Mama talks about the final stretch of 2024. These 3 months are challenging for many of us. We have to navigate Halloween, parties and candy leftovers, then Thanksgiving, more food, travel, family events. Some of us have a couple of big dinners to navigate. Then Dec is here need I say more? We get to ease into it October, Halloween only last a couple of days, Thanksgiving last a few more days than Halloween, December first hits and all hell breaks loose! It seems to be something every weekend and even daily. 31 days of temptations! Best advice is pre-plan for everything. Don’t let anything surprise you. Haute Mama shares some idea to help keep from becoming derailed during the holidays.
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#finalstretch#lastquarter#lasttrimester#holidayeating#thanksgiving#christmas#halloween#buffets#familydinners#holidaytreats#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 66 Weight Fluctuations
https://spotifyanchor-web.app.link/e/7gvqUqnNyNb
Haute Mama talks about Weight Fluctuation. I just hate it when the scale moves up and down. It can get pretty aggravating one week up 2 then down 1 up ½ down 2. I love it when the scale goes down but really hate it when I see it go up. The old saying what goes up must come down. Right!
This podcast talks about weight fluctuations. Did you know that there are several things that can cause false or weight fluctuations? Medication, exercise, too much water, not enough water, eating out and much more. Give this podcast a listen to help you understand a little more about fluctuating weigh ins.
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#weight#weighins#weightflucuations#scalegoesupanddown#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen#healthyhabitsforwomenover50#yogaforwomenover50
# 65 Strength Training
https://spotifyanchor-web.app.link/e/KH7EwiCMjNb
What good is strength training? Strength training is so important for everyday health. It assists you in everything you do. As we get older and more sedentary it becomes more important. Strength training improve circulation, muscle, which we lose as we age, bone density, balance, sleep, joint pain, lungs, and even our mindset and brain. Did you realize that strength training is not a full on 1 hour gym workout? It can be done at home in just a few minutes a day. No equipment needed. You heard it no fancy expensive gear needed. Just you and the want to get stronger and healthier.
#yoga#strengthtraininig#weights#chairyoga#midlifeworkout#dontwantthegym#workoutathome#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 64 Comparison
https://spotifyanchor-web.app.link/e/GaKRZKgO9Mb
Someone once said that Comparison is a thief of everything. If you take a few minutes and think about it, it is actually true. How often do you make comparisons? Does this make you feel better or worse? It all depends, it might, or it might not. We look around and see so many beautiful fit women and yes make the comparison of how crappy we look. It’s hard not to do this and even harder to shake the shame, self-loathing, despair, and pity we feel. We wish, pray and beat ourselves up for not being that person.
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#comparison#jealousy#despair#unworthy#selfesteem#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen#healthyhabitsforwomenover50#yogaforwomenover50
# 63 Menu/Meal Plan
https://spotifyanchor-web.app.link/e/wCAnrRi1WMb
Planning a menu for the week or food prepping which is worse? You might hate them both. But you hate laundry too. Things have to be done, like it or not. Who doesn’t like to go to the dresser or closet and find clean clothes? It feels great but the flip side is there had to be a big pile of dirty laundry somewhere first. Meal and Menu plan. You have to think ahead about what you’re going to eat. Even if it’s just a few minutes you have to plan for it. You don’t just close your eyes and walk into the kitchen and grab items. You have to have to plan. Maybe not as well as you should, but you plan.
Recipes on my new website at www.hautemama23.com
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#mealplan#menuplan#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 62 Can't
https://spotifyanchor-web.app.link/e/lgnQJj3jLMb
When you say you can’t you make your world small and limited. You close doors and stifle what could be accomplishments. When you don’t hit a goal you fall back on “I can’t” like it’s the answer. It’s not that you can’t you just didn’t do it. There is never a great time to stop saying I can’t. Right now, is the best and most convenient time there is to stop saying I can’t. It’s just as good of time as it will be next week, or after the kids are in school, once my spouse gets settled into his new job. The best time to stop saying I can’t is right now.
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#can’t#won’t#discipline#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen#healthyhabitsforwomenover50#yogaforwomenover50
# 61 Foods to Avoid after 50
https://spotifyanchor-web.app.link/e/pfC0Yv0AzMb
Many of the easy convenient foods that we like are listed. These food items are easy to prepare and some of us are cooking for one. These are staples in our pantry. Not only are these items high in calories, carbs they have chemicals, additives and a ton of sodium. These are not good for our overall health, physically and mentally. Many of the food items I am going to talk about can raise blood pressure, clog arteries, increase your risk of diabetes, expand your waist line, and even affect your cognition. Let’s get started with what might be in your pantry. The very things that you might eat on a regular basis and how you can make changes.
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#sodium#salt#foodsnottoeat#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 60 Everyone has a plan until you get punched in the face.
https://spotifyanchor-web.app.link/e/9K8nYx44oMb
Mike Tyson once said, “Everyone has a plan until they get punched in the face.” Have you ever had a great plan and then Pow! Like the old comic books with POW written in a bubble. It happens more times than we would like to think. We have a plan and then get punched in the face.
A punch in the face can be emotional, social, unexpected events, even your own cockiness. What is your punch in the face? How do you handle getting punched and even knocked down?
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#punched#knockeddown#cockiness#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 59 Empty Nest
Do you have empty nest? Did your baby leave this year? Maybe off to college, got married, joined the military, moved far away. Are you thinking OMG I have an empty nest. What am I to do with it?
Empty Nest? Take time to rest. You have earned it. Decades of your life have been dedicated to children. It’s time to rest like a day at the spa. Just rest enjoy the quiet for a while. Eat what you want, come home when you want. Just take some time to rest. Some of us have been raising children for 30+ years!
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#emptynest#loneliness#loss#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50#exercsieforemptynester#bodypositivity#wellnessjourneyformaturewomen#selfcareforwomen50#menopausefitness#positiveagingforwomen #healthyhabitsforwomenover50#yogaforwomenover50
# 58 Projection
https://podcasters.spotify.com/pod/show/shaunna-ferrenburg/episodes/58-Projection-e2mssa8
Projection is displacing feelings, insecurities or perceived failures to someone else. It can be a defense and even unconscious. Sending thoughts and behaviors to another to make these feelings, shortcomings and insecurities feel justified.
Projection is sometime referred to as the cold hard truth. A person might say this is the cold hard truth. Is it or is it projection. When you feel like you are giving some hard truth or rational. Take a minute and ask yourself. Am I giving good advice or is this something I would like to be different in my life, so I am giving it to them.
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#projection#selfesteem#failure#resentment#change#smallchange#results#habitchange#healthy#women50yearsold#weightloss#fitness#accountability#lifecoach#midlifechanges#emptynest#changesafter50#healthwellness#fitnessforemptynesters#mindsetchange#empowermentforwomenover50#lifestyletransformation#personalizedwellness#onlinehealthcoachforseniors#healthylivingover50#emotionalwellbeing#nutritionforwomenover50
# 57 Favorite Foods
https://spotifyanchor-web.app.link/e/RMqr6bo6FLb
I love ice cream, candy, pizza, cake all the things. I don’t want to stop having my favorites foods. Diets are too restrictive and won’t let me have them, that’s why I fail. I refuse to deprive myself. Life is too short. What if you are wrong about that? What if you can have all your favorites.Listen to what Haute’ mama has to say about this.
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#56 How Can I Fail?
https://spotifyanchor-web.app.link/e/rVj1Efw9FLb
Why do diets fail? Why have your attempts in the past failed? Did you get the finish line before and now your back at the start? Yep you heard it grab a piece of paper and list all the reasons you failed or the reason that this new approach will fail. Go ahead it’s your list be honest.
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#55 H.A.L.T.
https://spotifyanchor-web.app.link/e/t6fmujortLb
Have you heard the acronym H.A.L.T?
Hungry, Angry, Lonely, Tired
How do these affect your daily life and decision making? Probably more than you realize. These four impact all your decisions in some form or another. When you make choices based on hunger, anger, loneliness or being tired, they are often not the choices that will leave you feeling good once you have done them. They often leave you feeling worse than you did before.
Do you HALT or stop before eating? Are you really hungry or is this something else. Do you use false hunger to eat away emotions? This episode talks about Hunger, Anger, Loneliness and Tired. Do you eat to make these emotions go away or to feel better? Take a minute or two and listen to what Haute’ Mama says about H.A.L.T.
Email me at hautemama23@gmail.com
#54 Perfectionism
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Almost everyone will claim to be a perfectionist. Really who isn’t? I mean who doesn’t like things to be perfect. How many of us head into anything saying I plan on doing this half-assed. What are you trying to do perfectly? Can you close your eyes and see it perfectly completed. I don’t think it is humanly possible to envision perfect. There is always something there that could be different. We don’t know what perfect is, because no one has ever achieved it.
#53 Summertime Food
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Summertime fun and eating. BBQ’s and Picnics. So much fun and so much food. What should I do? I want to have fun and eat all the summertime foods! The grill can be managed. Grilled meats are fine, but what about the other stuff? Haute’ Mama has a few ideas and recipes to help get you through this and still enjoy great food and not feel deprived. Listen to this podcast for ideas on how to do both. Check out Haute’ Mamas website in progress for exciting recipes.
Recipes on my new website at www.hautemama23.com
Email me at hautemama23@gmail.com
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Listen to Haute’ Mama podcast on Spotify, Google, Amazon, iHeart and Radio Public Podcast
#52 Happy Anniversary
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Happy anniversary Haute’ Mama listeners! It’s been one year since the first podcast aired. When an anniversary rolls around do you reflect on the past year? Do you speculate, plan for the next year. Review goals and make new ones. Is the anniversary a private matter or celebrated in a big way? This week is the anniversary of Haute’ Mama podcast with a remake of podcast 1 Stuck. Are you stuck in the muck and really can’t figure out how to get out? Today let’s talk about a few ways that might help get you out of the muck and moving again. Tweak what you need to. This isn’t a cut and dry layout. Just a few ideas that might light a fire under you.
Email me at hautemama23@gmail.com
Fantastic Recipes created by Haute Mama. Follow me on Facebook for more recipes.
Listen to Haute’ Mama podcast on Spotify, Google, Amazon, iHeart and Radio Public Podcast
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