http://www.smallstepstowellness.info
For the past 8 and a bit years, I have taken a special interest in nutrition and have turned the diet of my family on its head. But as I’ve dived deeper into the world of nutrition, I have learnt that health is so much more than just what we put on our plate and how much we move. 

This is why we will be talking nutrition on this podcast, but also mental health, being in alignment, holistic health care, self care, raising children and more. We will be hearing stories of women’s journeys to overcome trauma and what it has taught them on the way. When we share our stories, we realise we are not alone and that things can change for the better. 

I’m so glad to have you with me on this journey as I explore what health and wellness truly means.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>enHealth & FitnessCopyright Mari Craighttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/1c30255fcc15dbe63e4e48b3bea8597d.jpghttp://www.smallstepstowellness.infoFri, 04 Apr 2025 07:12:15 +0000Mari CraigMari Craigmari@smallstepstowellness.infoThis is The Small Steps To Wellness Show, a podcast where we discuss how we can achieve more wellness in our lives, one small step at a time. For the past 8 and a bit years, I have taken a special interest in nutrition and have turned the diet of my...
For the past 8 and a bit years, I have taken a special interest in nutrition and have turned the diet of my family on its head. But as I’ve dived deeper into the world of nutrition, I have learnt that health is so much more than just what we put on our plate and how much we move. 

This is why we will be talking nutrition on this podcast, but also mental health, being in alignment, holistic health care, self care, raising children and more. We will be hearing stories of women’s journeys to overcome trauma and what it has taught them on the way. When we share our stories, we realise we are not alone and that things can change for the better. 

I’m so glad to have you with me on this journey as I explore what health and wellness truly means.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>yesepisodicSupport the podcast!https://www.spreaker.com/episode/63-understanding-my-menstrual-cycle-with-miriam-stener--65335289
Did you talk to your parents about menstrual cycles when you first got your period? Or was it something you almost discovered and learnt about on your own, perhaps with your friends? How do you talk to your children about it? 

We talk about working with our periods, as opposed to working against it, and that it is ok to take it easy if that's what feels right for you when you're in the middle of your period. 

The app Miriam uses to track her cycle is called Stardust. If you too use this app, I'd love to know how you're finding it. 

For her exercise, she uses Barre Definition. 

None of these are sponsored, just recommendations from Miriam herself because she loves them so much. 

You can find Miriam on Instagram @miriamstener

You can find Mari on Instagram @smallstepstowellness




| understanding my period | working with my period | exercising according to my cycle | optimising my training according to my cycle | weight training for women | herbs for female health | understanding my menstrual cycle | lunar cycle | women sharing their stories | how can I work with my period | how can I be gentle with myself | how can I exercise to support my body | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/65335289Fri, 04 Apr 2025 07:00:07 +0000Mari CraigMy guest host Miriam Stener is back and we're talking menstrual cycles.  Did you talk to your parents about menstrual cycles when you first got your period? Or was it something you almost discovered and learnt about on your own, perhaps with your...
Did you talk to your parents about menstrual cycles when you first got your period? Or was it something you almost discovered and learnt about on your own, perhaps with your friends? How do you talk to your children about it? 

We talk about working with our periods, as opposed to working against it, and that it is ok to take it easy if that's what feels right for you when you're in the middle of your period. 

The app Miriam uses to track her cycle is called Stardust. If you too use this app, I'd love to know how you're finding it. 

For her exercise, she uses Barre Definition. 

None of these are sponsored, just recommendations from Miriam herself because she loves them so much. 

You can find Miriam on Instagram @miriamstener

You can find Mari on Instagram @smallstepstowellness




| understanding my period | working with my period | exercising according to my cycle | optimising my training according to my cycle | weight training for women | herbs for female health | understanding my menstrual cycle | lunar cycle | women sharing their stories | how can I work with my period | how can I be gentle with myself | how can I exercise to support my body | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2159exercisingaccordingtomycycle,gentleexercise,lunarcycle,menstrualcycle,mentalhealth,periodtalk,smallstepstowellness,womenshealth,workingwithmycycleclean63fullhttps://www.spreaker.com/episode/62-women-and-transitions-with-jenny-sumner--64951878
Jenny is an Identity and Mindset Coach and a Holistic Therapist.
Working predominantly with women, Jenny's passion lies in supporting women amidst transition, which, let's face it, is most of our lives. By supporting women to not only consider their needs, but to realise them, guilt free, Jenny supports women to live happier and more fulfilling lives, by shining on their very own throne.

As well as coaching, Jenny is a clinical reflexologist (MAR). Reflexology and coaching go hand in hand, as personal growth can only happen when our bodies feel safe and balanced. 

It's funny, because with some people it almost seems impossible to have a surface level conversation, and Jenny is one of those people. Whenever we bump into each other, I find myself going straight in the deep end, and it feels comfortable. I hope this shines through for you in our conversation. 

To work with Jenny, please follow her on instagram @berkhamstedreflexology and @jennysumnercoaching, or visit her website www.berkhamstedreflexology.com.

You can find Mari on Instagram @smallstepstowellness






| all change | women's health | women's mental health | transitions for women | perimenopause | menopause | holistic practitioner | identity and mindset coach | try coaching | we love coaches |




Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/64951878Fri, 21 Mar 2025 07:35:07 +0000Mari CraigJenny Sumner and I are having a long overdue chat on this episode of the podcast, and it's all about women, transitions, finding ourselves and being ok with all the changes.  Jenny is an Identity and Mindset Coach and a Holistic Therapist. Working...
Jenny is an Identity and Mindset Coach and a Holistic Therapist.
Working predominantly with women, Jenny's passion lies in supporting women amidst transition, which, let's face it, is most of our lives. By supporting women to not only consider their needs, but to realise them, guilt free, Jenny supports women to live happier and more fulfilling lives, by shining on their very own throne.

As well as coaching, Jenny is a clinical reflexologist (MAR). Reflexology and coaching go hand in hand, as personal growth can only happen when our bodies feel safe and balanced. 

It's funny, because with some people it almost seems impossible to have a surface level conversation, and Jenny is one of those people. Whenever we bump into each other, I find myself going straight in the deep end, and it feels comfortable. I hope this shines through for you in our conversation. 

To work with Jenny, please follow her on instagram @berkhamstedreflexology and @jennysumnercoaching, or visit her website www.berkhamstedreflexology.com.

You can find Mari on Instagram @smallstepstowellness






| all change | women's health | women's mental health | transitions for women | perimenopause | menopause | holistic practitioner | identity and mindset coach | try coaching | we love coaches |




Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3332berkhamstedmums,berkhamstedreflexology,embracethechange,holisticcoaching,holistictherapist,menopause,perimenopause,reflexology,smallstepstowellnessyes62fullhttps://www.spreaker.com/episode/61-dreams-plans-and-hopes-and-what-comes-of-it-all-with-miriam-stener--64605552
We did not plan this episode at all before hitting record, and as always with me, those are the best podcast recordings. 

We're talking:

Human design
Raising children
Feeding your children nutritious meals
What success is
Negative self talk
Peri menopause


and much much more! 

No filter on, so our language isn't always child proof, but it's what happens when emotions are high. 

You can find Miriam at The holistic wellbeing hub: https://open.substack.com/pub/miriamstener?utm_source=share&utm_medium=android&r=3aybdi

To purchase Miriam's books, head over here: https://www.amazon.co.uk/stores/Miriam-Husby-Stener/author/B08XY2YQFL?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true 

You can also find Miriam on Instagram: https://www.instagram.com/miriamstener/

You can find Mari on Instagram: https://www.instagram.com/smallstepstowellness/




| unfiltered chat | women talking about peri menopause | women talking about bringing up children | women talking about finding themselves | women talking about being successful | talking about human design | talking about energy | mums talking about nutrition and feeding their children |



Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/64605552Fri, 28 Feb 2025 15:27:04 +0000Mari CraigMy good friend Miriam is back on the show as a future semi-regular guest!  We did not plan this episode at all before hitting record, and as always with me, those are the best podcast recordings.  We're talking: Human design Raising children...
We did not plan this episode at all before hitting record, and as always with me, those are the best podcast recordings. 

We're talking:

Human design
Raising children
Feeding your children nutritious meals
What success is
Negative self talk
Peri menopause


and much much more! 

No filter on, so our language isn't always child proof, but it's what happens when emotions are high. 

You can find Miriam at The holistic wellbeing hub: https://open.substack.com/pub/miriamstener?utm_source=share&utm_medium=android&r=3aybdi

To purchase Miriam's books, head over here: https://www.amazon.co.uk/stores/Miriam-Husby-Stener/author/B08XY2YQFL?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true 

You can also find Miriam on Instagram: https://www.instagram.com/miriamstener/

You can find Mari on Instagram: https://www.instagram.com/smallstepstowellness/




| unfiltered chat | women talking about peri menopause | women talking about bringing up children | women talking about finding themselves | women talking about being successful | talking about human design | talking about energy | mums talking about nutrition and feeding their children |



Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3368bringingupchildren,embracingthedarkness,embracingthedarkside,feedingchildren,gratitude,humandesign,menopause,motherhood,nutritiousfood,perimenopause,raisingchildren,shadowsides,smallstepstowellnessyes61fullhttps://www.spreaker.com/episode/60-motherhood-trauma-and-protecting-your-energy-with-hannah-flores--64343802
20 minutes in to the conversation, my recording equipment failed, and the second part of our talk happened 2 months later, probably covering a completely different topic than what we set out to do during the first talk!

Hannah is currently suffering from chronic migraines, and has done for a while. Whilst she'd get rid of them in a heartbeat if given the opportunity, they are also teaching her a whole lot.  Like how to say no. 

This conversation feels a bit like listening in on two good friends having a deep natter about a variety of topics, and I hope it will also leave you with the feeling of "man, it's good to hear someone else struggling with XYZ and not just me". 

You can find Hannah on Instagram under @digitalnourishment and as usual, I'm under @smallstepstowellness





| chronic migraine | chronic health condition | birth trauma | motherhood | giving birth | protecting your energy | learn how to say no | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/64343802Wed, 12 Feb 2025 17:43:06 +0000Mari CraigHannah Flores had quite the traumatic child birth, and this episode she sits down with me to talk about it, what she's learnt from it, but also how to move forward.  20 minutes in to the conversation, my recording equipment failed, and the second...
20 minutes in to the conversation, my recording equipment failed, and the second part of our talk happened 2 months later, probably covering a completely different topic than what we set out to do during the first talk!

Hannah is currently suffering from chronic migraines, and has done for a while. Whilst she'd get rid of them in a heartbeat if given the opportunity, they are also teaching her a whole lot.  Like how to say no. 

This conversation feels a bit like listening in on two good friends having a deep natter about a variety of topics, and I hope it will also leave you with the feeling of "man, it's good to hear someone else struggling with XYZ and not just me". 

You can find Hannah on Instagram under @digitalnourishment and as usual, I'm under @smallstepstowellness





| chronic migraine | chronic health condition | birth trauma | motherhood | giving birth | protecting your energy | learn how to say no | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3188birthtrauma,chronicillness,chronicmigraine,humandesign,motherhood,protectingyourenergy,smallstepstowellness,trauma,truetoyourvaluesyes60fullhttps://www.spreaker.com/episode/59-money-can-t-buy-you-happiness-but-with-andrew-logan--63928938
Andrew Logan - a top leader within Network Narketing, a fantastic coach and successful podcast host - is my guest on this episode, and we dive into the notion that money can't buy happiness. 

After graduating from University as a Physiotherapist in 2004, Andrew was following the traditional path – get a good job, progress into small business, buy some investment properties, retire with a nice nest egg. But the further he was going down the path, the more he started to question its viability. The traditional path was a well-trodden path, but not one that would provide the lifestyle of financial freedom and travel that he wanted, in the timeframe that he wanted. This began a decade long search for a way out of the rat race. 

Andrew and his wife Angie eventually discovered Network Marketing, and whilst at first being sceptics, they eventually decided to take a closer look at what it had to offer. 

Andrew and Angie reached the pinnacle rank in their company and are Top 3 Income Earners. They have a team of over 70,000 people in 13 countries, having generated over $30 million in sales and earned over $6 million in commissions – so far.

Over the past 4 years, Andrew and Angie have continued to grow their Network Marketing business, alongside taking to the stage around the world training business and financial mindset strategies for the industry.

In 2020, Andrew released his book ‘The Way Out – 7 Steps to Financial Freedom Through Network Marketing’ – a Step by Step blueprint for building true wealth in Network Marketing.

Andrew and Angie live on the Sunshine Coast in Queensland, Australia with their 2 children, 1 dog and Angie’s cat.

To get your hands on "The Way Out", click here 

To listen to Andrew's podcast, head over here

You can find Andrew on Instagram here or type @andrewjameslogan

To get in touch with me, head over to Instagram and find me here or type @smallstepstowellness   

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/63928938Mon, 27 Jan 2025 11:20:07 +0000Mari CraigAfter a very long Christmas break, The Small Steps to Wellness Show is back with a fantastic guest.  Andrew Logan - a top leader within Network Narketing, a fantastic coach and successful podcast host - is my guest on this episode, and we dive into...
Andrew Logan - a top leader within Network Narketing, a fantastic coach and successful podcast host - is my guest on this episode, and we dive into the notion that money can't buy happiness. 

After graduating from University as a Physiotherapist in 2004, Andrew was following the traditional path – get a good job, progress into small business, buy some investment properties, retire with a nice nest egg. But the further he was going down the path, the more he started to question its viability. The traditional path was a well-trodden path, but not one that would provide the lifestyle of financial freedom and travel that he wanted, in the timeframe that he wanted. This began a decade long search for a way out of the rat race. 

Andrew and his wife Angie eventually discovered Network Marketing, and whilst at first being sceptics, they eventually decided to take a closer look at what it had to offer. 

Andrew and Angie reached the pinnacle rank in their company and are Top 3 Income Earners. They have a team of over 70,000 people in 13 countries, having generated over $30 million in sales and earned over $6 million in commissions – so far.

Over the past 4 years, Andrew and Angie have continued to grow their Network Marketing business, alongside taking to the stage around the world training business and financial mindset strategies for the industry.

In 2020, Andrew released his book ‘The Way Out – 7 Steps to Financial Freedom Through Network Marketing’ – a Step by Step blueprint for building true wealth in Network Marketing.

Andrew and Angie live on the Sunshine Coast in Queensland, Australia with their 2 children, 1 dog and Angie’s cat.

To get your hands on "The Way Out", click here 

To listen to Andrew's podcast, head over here

You can find Andrew on Instagram here or type @andrewjameslogan

To get in touch with me, head over to Instagram and find me here or type @smallstepstowellness   

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3990andrewjameslogan,andrewlogan,creatingapassiveincome,creatingtimefreedom,financialfreedom,freedomtochoose,moneybuyschoice,moneybuysfreedom,moneycantbuyhappiness,networkmarketing,outoftheratrace,passiveincome,ratrace,rootofallevil,smallstepstowellness,thewayoutclean59fullhttps://www.spreaker.com/episode/58-bobbie-leigh-town-on-healing-and-being-in-tune-with-your-body--63351968
I know that this episode can be triggering for some, especially if you have gone through, or know someone who has gone through cancer. Please be aware that this is Bobbie's experience (and we do point this out in our conversation as well), and not necessarily an experience that others might have. 

This is Bobbie's story. There is a lot I don't understand, and perhaps I might have chosen a different path to Bobbie's, but this show is all about communication, listening, and learning from each other. 

Bobbie Leigh Town is predominantly a Shamanic healer, and an animal and spirit guide communicator, with a very eclectic skillset of other creative and spiritual gifts, who is also very passionate about the magical world of natural healing. 

Having had a pretty “colourful life” single handedly healing her mind, body and soul of several aggressive physical, emotional and mental conditions more times than she can count, including a severe form of brain tumour, she is now super passionate about taking her knowledge, wisdom and lived experiences to help others heal. Her wish is that through supporting others in their healing process, they too can ve the best lives they possibly can in this human experience.

Apologies for the slightly off sound in the beginning of the conversation. It does improve. 

You can find Bobbie here:

Bobs (@bobsleightown) • Instagram photos and videos
Bobbie Leigh Town | Facebook


And as always you can find me on instagram under @smallstepstowellness

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/63351968Fri, 20 Dec 2024 09:00:07 +0000Mari CraigIn the 58th episode of The Small Steps to Wellness Show, I'm talking to Bobbie. I'd heard some stories about what Bobbie has gone through, but honestly, none of it came close to hearing it all from the source itself.  I know that this episode can be...
I know that this episode can be triggering for some, especially if you have gone through, or know someone who has gone through cancer. Please be aware that this is Bobbie's experience (and we do point this out in our conversation as well), and not necessarily an experience that others might have. 

This is Bobbie's story. There is a lot I don't understand, and perhaps I might have chosen a different path to Bobbie's, but this show is all about communication, listening, and learning from each other. 

Bobbie Leigh Town is predominantly a Shamanic healer, and an animal and spirit guide communicator, with a very eclectic skillset of other creative and spiritual gifts, who is also very passionate about the magical world of natural healing. 

Having had a pretty “colourful life” single handedly healing her mind, body and soul of several aggressive physical, emotional and mental conditions more times than she can count, including a severe form of brain tumour, she is now super passionate about taking her knowledge, wisdom and lived experiences to help others heal. Her wish is that through supporting others in their healing process, they too can ve the best lives they possibly can in this human experience.

Apologies for the slightly off sound in the beginning of the conversation. It does improve. 

You can find Bobbie here:

Bobs (@bobsleightown) • Instagram photos and videos
Bobbie Leigh Town | Facebook


And as always you can find me on instagram under @smallstepstowellness

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>4252animalcommunicator,brainhealth,healing,holistichealth,shamanichealingyes58fullhttps://www.spreaker.com/episode/57-mindfulness-is-health-with-dan-thompson--63266852
And this conversation is one of those good things, if I may say so myself. 

Dan Thompson and I sit down to talk about mindfulness and how it too has its place in the topic of health. 

We dive straight in, and if I told you that we'd only just met five minutes before we hit record, I bet you wouldn't believe me. This conversation was like talking to an old friend. One I had a lot to learn from. 

Dan Thompson is a fully certified Mindfulness based Health & wellbeing Coach who offers bespoke one-to-one coaching.

Utilising a unique modality, developed through study and lived experience, Dan empowers individuals to:
Overcome and break limiting beliefs
Increase confidence and self-esteem
Build inner strength
Develop mental clarity and release from anxiety and depression.

Get in touch with Dan:Instagram: ahumanspace2021
Facebook: A_Human_Space_2021
Email: ahumanspace2021@gmail.com 

As always, you can find me on Instagram under @smallstepstowellness




| mindfulness coach | mindfulness | how can I learn about mindfulness | mindfulness is health | 



Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/63266852Wed, 11 Dec 2024 14:44:01 +0000Mari CraigGood things come to those who wait.  And this conversation is one of those good things, if I may say so myself.  Dan Thompson and I sit down to talk about mindfulness and how it too has its place in the topic of health.  We dive straight in, and if...
And this conversation is one of those good things, if I may say so myself. 

Dan Thompson and I sit down to talk about mindfulness and how it too has its place in the topic of health. 

We dive straight in, and if I told you that we'd only just met five minutes before we hit record, I bet you wouldn't believe me. This conversation was like talking to an old friend. One I had a lot to learn from. 

Dan Thompson is a fully certified Mindfulness based Health & wellbeing Coach who offers bespoke one-to-one coaching.

Utilising a unique modality, developed through study and lived experience, Dan empowers individuals to:
Overcome and break limiting beliefs
Increase confidence and self-esteem
Build inner strength
Develop mental clarity and release from anxiety and depression.

Get in touch with Dan:Instagram: ahumanspace2021
Facebook: A_Human_Space_2021
Email: ahumanspace2021@gmail.com 

As always, you can find me on Instagram under @smallstepstowellness




| mindfulness coach | mindfulness | how can I learn about mindfulness | mindfulness is health | 



Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3789getacoach,holistichealth,mindfulness,mindfulnesscoach,smallstepstowellness,socialhealth,wellnesscoachclean57fullhttps://www.spreaker.com/episode/56-dr-hans-thomas-richter-on-the-importance-of-omega-3--62707261Traditional Chinese Medicine and nutritional science, with a robust career transition from
biomedical research to natural medicine.

He owns and operates NatureWorks Therapeutics and the wellness resource, Omega3Health.us.

In this episode, I sit down to talk to Hans-Thomas about the challenges he believes we are facing when it comes to health. The biggest problem, he says, is our skewed omega 3 / omega 6 ratio, and the effects which that in turn can have on our bodies and long term health. 

A balanced omega 3 to omega 6 ratio is not the only factor in the puzzle that is health, but one we should pay more attention to. With the amounts of ultraprocessed foods we consume, that mostly contain omega 6 rich oils, we end up with a far higher ratio of the proinflammatory omega 6 in our body than we need. 

Too much inflammation over time can be the precursor to a whole host of diseases, which is why I think this episode is one worth listening to. 

Dr Hans-Thomas and I use and advocate for different omega 3 products, but our views on the importance of a good quality omega 3 supplement if you cannot (and I don't think most of us can) get it through your diet, are aligned. 

If after listening, you have questions, please get in touch with either of us to discuss further. 

To find me, please head over to Instagram @smallstepstowellness
To get in touch with Dr Hans-Thomas Richter, please head to his website as listed above. 





| omega 3 | antiinflammatory foods | hunter gatherers | how can I increase my omega 3 | how can I lower my omega 6 | how can I improve my health | adding more omega 3 into my diet | reducing omega 6 tips | proinflammatory foods | chronic inflammation | chronic illness | omega 3 ratio | omega 6 ratio | plant based omega 3 | fish based omega 3|







Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/62707261Thu, 28 Nov 2024 09:40:45 +0000Mari CraigDr. Hans-Thomas Richter is a seasoned practitioner and researcher in the field of Traditional Chinese Medicine and nutritional science, with a robust career transition from biomedical research to natural medicine. He owns and operates...Traditional Chinese Medicine and nutritional science, with a robust career transition from
biomedical research to natural medicine.

He owns and operates NatureWorks Therapeutics and the wellness resource, Omega3Health.us.

In this episode, I sit down to talk to Hans-Thomas about the challenges he believes we are facing when it comes to health. The biggest problem, he says, is our skewed omega 3 / omega 6 ratio, and the effects which that in turn can have on our bodies and long term health. 

A balanced omega 3 to omega 6 ratio is not the only factor in the puzzle that is health, but one we should pay more attention to. With the amounts of ultraprocessed foods we consume, that mostly contain omega 6 rich oils, we end up with a far higher ratio of the proinflammatory omega 6 in our body than we need. 

Too much inflammation over time can be the precursor to a whole host of diseases, which is why I think this episode is one worth listening to. 

Dr Hans-Thomas and I use and advocate for different omega 3 products, but our views on the importance of a good quality omega 3 supplement if you cannot (and I don't think most of us can) get it through your diet, are aligned. 

If after listening, you have questions, please get in touch with either of us to discuss further. 

To find me, please head over to Instagram @smallstepstowellness
To get in touch with Dr Hans-Thomas Richter, please head to his website as listed above. 





| omega 3 | antiinflammatory foods | hunter gatherers | how can I increase my omega 3 | how can I lower my omega 6 | how can I improve my health | adding more omega 3 into my diet | reducing omega 6 tips | proinflammatory foods | chronic inflammation | chronic illness | omega 3 ratio | omega 6 ratio | plant based omega 3 | fish based omega 3|







Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3031acuteinflammation,antiinflammatory,chronicinflammation,foodasmedicine,holistichealth,improvehealthwithomega3,omega3,omega3benefits,omega3ratio,omega6,proinflammatory,smallstepstowellnessclean56fullhttps://www.spreaker.com/episode/55-the-sleepout-challenge-with-dens--62753894
I'm talking to Nicky Maxwell, Community and Events Manager at DENS,- Dacorum emergency night shelter - about their annual fundraiser, The Sleepout. 

At its prestigious new venue of Lockers Park School in Hemel Hempstead, the event will kick off with a fun-filled evening of team games and live entertainment.There will also be a new, dedicated sleeping area for participating businesses, where they can take on a night of team building like no other. When it’s time to bed down under the stars, attendees will get to experience a small glimpse of what life is like for rough sleepers during the harsh winter months. As a thank you for giving up their bed for the night, a free breakfast will be provided for all participants at the break of dawn.

Last year's event raised a spectacular £30,000 to support DENS’ life-changing work for local people facing homelessness. This year, the charity are aiming even higher with their fundraising target to help meet the unprecedented demand for their services.

In our talk, Nicky shares some quite staggering statistics around how many people they help, which makes me both happy and sad. I'm happy that there are people like Nicky and DENS who support people who for various reasons have found themselves homeless. But I'm equally sad that in this day and age, there isn't the government support there and that people have to rely on charities to get the help they deserve. 

The sleepout is taking place in Hemel Hempstead on Friday 22nd November and you can sign up on the DENS webside. If you cannot take part, please consider donating money, or share the signup with someone that are able to take part. 

 ·         It’s FREE to take part, and you can sign up to book your place or donate https://www.dens.org.uk/event/sponsored-sleepout/

·         Give up your bed on a cold winter night to help local people facing homelessness, and experience a small glimpse of what life is like for rough sleepers during the harsh winter months.

·         It’s also an action-packed evening of entertainment and community spirit with live music, games and marshmallow toasting before bedding down.

·         You can book as an individual or part of a team, and we ask everyone to raise as much money as they can.

You want to take part? Great! This is what you'll need:
We’ll be spending a lot of the evening completely outdoors. Bring layers and waterproofs to keep warm throughout.

For overnight we’d recommend:
Cardboard, sleeping bag, hat, gloves, thick socks, plus anything that might make your evening more comfortable, such as a pillow or a survival bag to keep off rain.
Feel free to bring a change of clothes for sleeping, but make sure you’re keeping warm!
There won’t be anywhere secure to store your valuables on site so please leave at home or keep on your person. We will not be liable for any lost or stolen items.
Indoor Sleeping available.

When you fundraise for DENS, you help support everything they do. 
DENS aim is to be the first port of call for people in Dacorum who are facing homelessness, poverty and social exclusion; to support and empower them to take the next positive step in their lives, secure and maintain a long-term housing option and be an active member of their community. The charity ensures individuals have access to temporary and short-term accommodation, and individuals and families have access to emergency food and provisions.
DENS’ integrated services include:
Day Centre - A community-based setting, providing expert advice, where anyone is welcome to drop in, have a shower, a hot meal, some clean clothes, as well as some friendly company. Outreach - Working with local rough sleepers to build trust and offer access to any services needed – with a focus on bringing people into safe and stable accommodation.
The Elms - A 44-bed hostel providing emergency and short-term accommodation to single, homeless adults.
Crash Pad - Emergency overnight accommodation offered to people when we are unable to accommodate them immediately at The Elms.
Move On - Providing support for The Elms residents into more independent living in shared accommodation.
Resettlement - Supporting clients moving from The Elms or Move On into council, social housing or private rental.
Foodbank - Providing emergency food parcels and household provisions to local individuals and families.
In the Community – Supporting people in the community during this cost of living crisis and helping reduce the need to visit our Foodbank.
Social Enterprises - Developing employability skills and self-confidence in a supportive environment, while also raising income.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/62753894Fri, 15 Nov 2024 14:40:09 +0000Mari CraigThis episode is a little bit different to my usual episodes, but just as important nonetheless.  I'm talking to Nicky Maxwell, Community and Events Manager at DENS,- Dacorum emergency night shelter - about their annual fundraiser, The Sleepout.  At...
I'm talking to Nicky Maxwell, Community and Events Manager at DENS,- Dacorum emergency night shelter - about their annual fundraiser, The Sleepout. 

At its prestigious new venue of Lockers Park School in Hemel Hempstead, the event will kick off with a fun-filled evening of team games and live entertainment.There will also be a new, dedicated sleeping area for participating businesses, where they can take on a night of team building like no other. When it’s time to bed down under the stars, attendees will get to experience a small glimpse of what life is like for rough sleepers during the harsh winter months. As a thank you for giving up their bed for the night, a free breakfast will be provided for all participants at the break of dawn.

Last year's event raised a spectacular £30,000 to support DENS’ life-changing work for local people facing homelessness. This year, the charity are aiming even higher with their fundraising target to help meet the unprecedented demand for their services.

In our talk, Nicky shares some quite staggering statistics around how many people they help, which makes me both happy and sad. I'm happy that there are people like Nicky and DENS who support people who for various reasons have found themselves homeless. But I'm equally sad that in this day and age, there isn't the government support there and that people have to rely on charities to get the help they deserve. 

The sleepout is taking place in Hemel Hempstead on Friday 22nd November and you can sign up on the DENS webside. If you cannot take part, please consider donating money, or share the signup with someone that are able to take part. 

 ·         It’s FREE to take part, and you can sign up to book your place or donate https://www.dens.org.uk/event/sponsored-sleepout/

·         Give up your bed on a cold winter night to help local people facing homelessness, and experience a small glimpse of what life is like for rough sleepers during the harsh winter months.

·         It’s also an action-packed evening of entertainment and community spirit with live music, games and marshmallow toasting before bedding down.

·         You can book as an individual or part of a team, and we ask everyone to raise as much money as they can.

You want to take part? Great! This is what you'll need:
We’ll be spending a lot of the evening completely outdoors. Bring layers and waterproofs to keep warm throughout.

For overnight we’d recommend:
Cardboard, sleeping bag, hat, gloves, thick socks, plus anything that might make your evening more comfortable, such as a pillow or a survival bag to keep off rain.
Feel free to bring a change of clothes for sleeping, but make sure you’re keeping warm!
There won’t be anywhere secure to store your valuables on site so please leave at home or keep on your person. We will not be liable for any lost or stolen items.
Indoor Sleeping available.

When you fundraise for DENS, you help support everything they do. 
DENS aim is to be the first port of call for people in Dacorum who are facing homelessness, poverty and social exclusion; to support and empower them to take the next positive step in their lives, secure and maintain a long-term housing option and be an active member of their community. The charity ensures individuals have access to temporary and short-term accommodation, and individuals and families have access to emergency food and provisions.
DENS’ integrated services include:
Day Centre - A community-based setting, providing expert advice, where anyone is welcome to drop in, have a shower, a hot meal, some clean clothes, as well as some friendly company....]]>1049community,dacorum,dens,fundraising,hemelhempstead,hertfordshire,homeless,homelessness,homelessnessindacorum,roughsleeping,sleepoutclean55fullhttps://www.spreaker.com/episode/54-bex-laing-on-caring-for-her-daughter-24-7--62621154
This syndrome has caused her to have severe, uncontrollable epilepsy, global developmental delays, partial sightedness, as well as being non-verbal or mobile, with rods in her spine, a VNS implant and a gastrostomy fitted.  

All care is needed to be provided 24/7 for Sienna, and her prognosis means that it is highly unlikely that any of this will get much better. 

At the moment, Sienna is still in school, but soon she will be classified as an adult, and with that, the carefully constructed puzzle that Bex has fought to put together over the past 18 years will be thrown into the air, and she's going to have to start all over again to work out what rights Sienna might still have as an adult. 

This conversation is one you won't want to miss, despite some sound issues and my dog who at the end is desperate for attention!

Bex is an incredibly strong person, who works tirelessly to care for her daughter and ensure that she gets the help she needs. But she also realises that this is a topic that needs to be spoken more about. Because carers up and down the country are exhausted, and their suicide rates are through the roof. 

As a society, we need to do better by the people who need us the most, and it is my sincere hope that by listening to this episode, you'll feel inspired to demand more of our welfare state. 

You can find Bex on Instagram under @motherandmecreativecakes and she's really got some amazing creations going on there. 

As always, you can find me on Instagram under @smallstepstowellness



Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/62621154Tue, 05 Nov 2024 11:36:51 +0000Mari CraigBex's daughter Sienna ws diagnosed with West syndrome at 3 months old after having experienced multipe seizures. This syndrome has caused her to have severe, uncontrollable epilepsy, global developmental delays, partial sightedness, as well as being...
This syndrome has caused her to have severe, uncontrollable epilepsy, global developmental delays, partial sightedness, as well as being non-verbal or mobile, with rods in her spine, a VNS implant and a gastrostomy fitted.  

All care is needed to be provided 24/7 for Sienna, and her prognosis means that it is highly unlikely that any of this will get much better. 

At the moment, Sienna is still in school, but soon she will be classified as an adult, and with that, the carefully constructed puzzle that Bex has fought to put together over the past 18 years will be thrown into the air, and she's going to have to start all over again to work out what rights Sienna might still have as an adult. 

This conversation is one you won't want to miss, despite some sound issues and my dog who at the end is desperate for attention!

Bex is an incredibly strong person, who works tirelessly to care for her daughter and ensure that she gets the help she needs. But she also realises that this is a topic that needs to be spoken more about. Because carers up and down the country are exhausted, and their suicide rates are through the roof. 

As a society, we need to do better by the people who need us the most, and it is my sincere hope that by listening to this episode, you'll feel inspired to demand more of our welfare state. 

You can find Bex on Instagram under @motherandmecreativecakes and she's really got some amazing creations going on there. 

As always, you can find me on Instagram under @smallstepstowellness



Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3032247care,adultservices,berkhamsted,carers,caringforyourchild,disabilitymatters,epilepsy,hemelhempstead,inclusion,parentsupport,seizures,smallstepstowellness,westsyndrome,whoslookingaftermumclean54fullhttps://www.spreaker.com/episode/53-down-syndrome-and-my-family-with-vicky-garnett-ash--62286680
Unbeknownst to her, Layla was to be born with three holes in her heart and Down Syndrome, and what was supposed to be a relaxing home birth, turned into an ambulance to several hospitals straight after birth, followed by surgeries, ICU and a lot of worries. Luckily, Layla is at home today with her family, and is doted upon by her two older brothers. 

Vicky and her family are on a journey to learn as much as possible about Down Syndrome, and at the same time, Vicky is sharing her learnings and information on her social media accounts, in the hope that it can help people like herself find comfort and knowledge about something that we as a society still know very little about. 

To see what Vicky is up to, please head over to Instagram and search @vickyvixvictoria
and do also look up www.downsyndromeuk.co.uk to learn more about Down Syndrome. 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 




| down syndrome | down syndrome awareness | how can I educate myself on down syndrome | how can I learn about down syndrome | what does it mean to have down syndrome | extra chromosome | down syndrome is a genetic disorder |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/62286680Tue, 08 Oct 2024 17:14:43 +0000Mari CraigIt's Down Syndrome awareness month this October, and I'm sat down with Vicky Garnett-Ash, who tells her story of giving birth to her third child and her life since.  Unbeknownst to her, Layla was to be born with three holes in her heart and Down...
Unbeknownst to her, Layla was to be born with three holes in her heart and Down Syndrome, and what was supposed to be a relaxing home birth, turned into an ambulance to several hospitals straight after birth, followed by surgeries, ICU and a lot of worries. Luckily, Layla is at home today with her family, and is doted upon by her two older brothers. 

Vicky and her family are on a journey to learn as much as possible about Down Syndrome, and at the same time, Vicky is sharing her learnings and information on her social media accounts, in the hope that it can help people like herself find comfort and knowledge about something that we as a society still know very little about. 

To see what Vicky is up to, please head over to Instagram and search @vickyvixvictoria
and do also look up www.downsyndromeuk.co.uk to learn more about Down Syndrome. 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 




| down syndrome | down syndrome awareness | how can I educate myself on down syndrome | how can I learn about down syndrome | what does it mean to have down syndrome | extra chromosome | down syndrome is a genetic disorder |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>1703downsyndrome,downsyndromeawarenessmonth,downsyndromeuk,extrachromosome,extraneedsbabies,gosh,greatormondstreethospital,positiveaboutdownsyndrome,smallstepstowellnessclean53fullhttps://www.spreaker.com/episode/52-living-a-balanced-life-of-peace-and-ease-how-on-earth-does-that-work-with-lindsay-carricarte-jones--62090366
I would recommend a tiny introduction to human design before listening to this podcast. However, if you have a little bit of knowledge, I trust that this episode will bring you laughs, nods, insights and things to ponder. 

You can find Lindsay on Instagram under @iamlindscarricarte
And you can find me under @smallstepstowellness






| human design | human design projectors | living in alignment | the modern day world | how do i strike a balance in the modern day world | no one is coming to save me |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/62090366Tue, 24 Sep 2024 13:06:40 +0000Mari CraigLindsay Carricarte-Jones is back talking all things human design, living in alignment, daring to step away from the everyday hustle, trusting that things will fall into place, and the gifts and challenges of being a human design projector.  I would...
I would recommend a tiny introduction to human design before listening to this podcast. However, if you have a little bit of knowledge, I trust that this episode will bring you laughs, nods, insights and things to ponder. 

You can find Lindsay on Instagram under @iamlindscarricarte
And you can find me under @smallstepstowellness






| human design | human design projectors | living in alignment | the modern day world | how do i strike a balance in the modern day world | no one is coming to save me |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>4188humandesign,humandesigncoaching,humandesignprojectors,lifecoaching,radicalresponsibility,smallstepstowellnessyes52fullhttps://www.spreaker.com/episode/51-ally-atkins-on-listening-to-your-gut--60631927
We cover a lot of ground in this episode, but key to it all is that we know ourselves and our children best and our gut feelings are not to be ignored. 

You can find Ally here:
Instagram: @allyatkinsfitness
Website: www.allyatkinsfitness.com


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   


| listen to your gut | food as medicine | gut feeling | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/60631927Mon, 08 Jul 2024 12:47:51 +0000Mari CraigIn this episode I sit down with Ally Atkins to hear her story of how she took matters into her own hands when it came to her health several years ago, and how she educated herself and was able to come off her long term medication. She's since become a...
We cover a lot of ground in this episode, but key to it all is that we know ourselves and our children best and our gut feelings are not to be ignored. 

You can find Ally here:
Instagram: @allyatkinsfitness
Website: www.allyatkinsfitness.com


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   


| listen to your gut | food as medicine | gut feeling | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>4152berkhamsted,berkhamstedlife,berkhamstedmums,educateyourself,foodasmedicine,guthealth,gutinstinct,healthcoach,inflamedgut,inflammation,letfoodbethymedicine,smallstepstowellness,strengthtrainingforwomen,trustyourgutclean51fullhttps://www.spreaker.com/episode/50-weight-loss-with-nutritional-therapist-louise-digby--60514743
Louise is on a mission to help women discover and fix what's really keeping them from sluggish metabolism, imbalanced hormones, mindset challenges, and more.

In this episode of The Small Steps to Wellness Show we talk about the hidden factors that impact our weight, including the surprising role of hormones, gut health, and even toxins. Throughout this conversation, I kept nodding my head, as everything Louise talks about is like music to my ears. 

Louise passionately believes that it is a holistic approach to weight loss that prioritizes your health and well-being that is going to give you sustained weight loss, but perhaps more importantly, make you feel vital and healthy. In fact, Louise's clients often report amazing side effects besides weight loss from joining her programme; such as better skin, hair and nails, more energy, less bloat and more. 

You can find Louise on Instagram https://www.instagram.com/louisedigbynutrition/

To sign up to Louise's masterclass, head over here: https://www.louisedigbynutrition.com/masterclass-invite

To get in touch with me, head over to Instagram https://www.instagram.com/smallstepstowellness



| holistic approach to weightloss | healthy weightloss | weightloss for better health | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/60514743Wed, 26 Jun 2024 14:00:03 +0000Mari CraigLouise Digby is a BANT-registered nutritional therapist and weight loss expert. She's also the founder of The Nourish Method.  Louise is on a mission to help women discover and fix what's really keeping them from sluggish metabolism, imbalanced...
Louise is on a mission to help women discover and fix what's really keeping them from sluggish metabolism, imbalanced hormones, mindset challenges, and more.

In this episode of The Small Steps to Wellness Show we talk about the hidden factors that impact our weight, including the surprising role of hormones, gut health, and even toxins. Throughout this conversation, I kept nodding my head, as everything Louise talks about is like music to my ears. 

Louise passionately believes that it is a holistic approach to weight loss that prioritizes your health and well-being that is going to give you sustained weight loss, but perhaps more importantly, make you feel vital and healthy. In fact, Louise's clients often report amazing side effects besides weight loss from joining her programme; such as better skin, hair and nails, more energy, less bloat and more. 

You can find Louise on Instagram https://www.instagram.com/louisedigbynutrition/

To sign up to Louise's masterclass, head over here: https://www.louisedigbynutrition.com/masterclass-invite

To get in touch with me, head over to Instagram https://www.instagram.com/smallstepstowellness



| holistic approach to weightloss | healthy weightloss | weightloss for better health | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3713empowerment,fatloss,guthealth,holistichealth,hormonehealth,louisedigby,smallstepstowellness,thyroidhealth,toxicworld,weightloss,weightlossforwomen,weightlossover40,womenshealthclean50fullhttps://www.spreaker.com/episode/49-about-ignoring-our-own-gut-feeling-or-intuition--60338224
I would love to have a conversation with you on this topic, so please head over to Instagram, search for @smallstepstowellness and let's chat.







| listening to gut feelings | intuition | should I listen to my gut feelings | my gut is always right | is my gut always right | listen to your intuition | trust your intuition | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/60338224Wed, 19 Jun 2024 11:50:02 +0000Mari CraigEpisode 49 is a short one, with a few musings from me about listening to our own gut feelings, intuition, whatever you might call it, and whether we actually take our own advice, or keep on supressing ourselves until something goes wrong.  I would...
I would love to have a conversation with you on this topic, so please head over to Instagram, search for @smallstepstowellness and let's chat.







| listening to gut feelings | intuition | should I listen to my gut feelings | my gut is always right | is my gut always right | listen to your intuition | trust your intuition | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>507gutfeeling,ignoringyourgutfeeling,ignoringyourintuition,innervoice,innervoicecritic,intuition,listentoyourgut,listentoyourintuition,trustyourinnervoiceclean49fullhttps://www.spreaker.com/episode/48-emotional-overdraft-with-andy-brown--60274101
In this episode of The Small Steps to Wellness Show, he sits down with me to discuss how business success and success in life in general is a balancing act, but how we so often forsake one for the other. 

Whether you're a business owner or not, this book and the conversation we are having in this episode will no doubt resonate with you, in fact, I would love to hear your thoughts on the topics we discuss after you've listened. Head over to Instagram and @smallstepstowellness and let's continue the conversation there. 

If you would like a copy of the book, below are links where you can purchase it. 
I would also highly recommend that you fill in the free emotional overdraft self-assessment. Knowledge is power and all that. 

• Buy the book in the US - https://www.amazon.com/Emotional-Overdraft-balancing-business-wellbeing/dp/1788605136/
  
  
• Buy the book in the UK - https://www.amazon.co.uk/Emotional-Overdraft-balancing-business-wellbeing/dp/1788605136/
  
  
• Or buy the book through an independent bookshop: https://uk.bookshop.org/a/11471/9781788605137
  
  
• Complete the free Emotional Overdraft Self-Assessment - https://emotionaloverdraft.com/self-assesment/
  
  
• Connect with Andy - https://www.linkedin.com/in/andybrownprofile/ (his main social channel where he produces lots of content)
  
  
• Follow Emotional Overdraft on Instagram - https://www.instagram.com/andybrownauthor/
   
• Get all the latest Emotional Overdraft articles - https://emotionaloverdraft.com/

| emotional overdraft | small business owners | burnout | balancing work and life | family life vs working life | work life balance | running a business |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/60274101Tue, 04 Jun 2024 14:20:24 +0000Mari CraigAndy Brown - an award-winning adviser and coach for people-based businesses - has written a fantastic book called "The Emotional Overdraft". In this episode of The Small Steps to Wellness Show, he sits down with me to discuss how business success and...
In this episode of The Small Steps to Wellness Show, he sits down with me to discuss how business success and success in life in general is a balancing act, but how we so often forsake one for the other. 

Whether you're a business owner or not, this book and the conversation we are having in this episode will no doubt resonate with you, in fact, I would love to hear your thoughts on the topics we discuss after you've listened. Head over to Instagram and @smallstepstowellness and let's continue the conversation there. 

If you would like a copy of the book, below are links where you can purchase it. 
I would also highly recommend that you fill in the free emotional overdraft self-assessment. Knowledge is power and all that. 

• Buy the book in the US - https://www.amazon.com/Emotional-Overdraft-balancing-business-wellbeing/dp/1788605136/
  
  
• Buy the book in the UK - https://www.amazon.co.uk/Emotional-Overdraft-balancing-business-wellbeing/dp/1788605136/
  
  
• Or buy the book through an independent bookshop: https://uk.bookshop.org/a/11471/9781788605137
  
  
• Complete the free Emotional Overdraft Self-Assessment - https://emotionaloverdraft.com/self-assesment/
  
  
• Connect with Andy - https://www.linkedin.com/in/andybrownprofile/ (his main social channel where he produces lots of content)
  
  
• Follow Emotional Overdraft on Instagram - https://www.instagram.com/andybrownauthor/
   
• Get all the latest Emotional Overdraft articles - https://emotionaloverdraft.com/

| emotional overdraft | small business owners | burnout | balancing work and life | family life vs working life | work life balance | running a business |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3524businessowner,emotionaloverdraft,emotionaloverwhelm,mentalhealth,overwhelm,smallstepstowellness,timepoor,worklifebalanceclean48fullhttps://www.spreaker.com/episode/47-what-s-with-all-the-sugar-in-our-schools--59488998
A proper good rant, with some suggestions interspersed to inspire you to have a chat with your school about how we can support our children and our schools to make healthier choices, which in effect will positively influence their growing bodies and minds. 

Have you spoken to your school about the foods and treats on offer and what we could potentially do to help our children make healthier choices? I'd love to hear from you! 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



 | food as medicine | school meals | how can my child eat healthy food | how can I help improve my school's food offerings | canteen meals | school meals | how can my child make healthier choices | how can I as a parent help my child be healthier | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/59488998Tue, 16 Apr 2024 13:59:59 +0000Mari CraigNutritional therapist student and mum of 2, Lisa James, sits down and talks to members of the round table, Amy Durston, Debbie Best and me, about the issues we are facing trying to raise our children to make healthy food choices for themselves in a...
A proper good rant, with some suggestions interspersed to inspire you to have a chat with your school about how we can support our children and our schools to make healthier choices, which in effect will positively influence their growing bodies and minds. 

Have you spoken to your school about the foods and treats on offer and what we could potentially do to help our children make healthier choices? I'd love to hear from you! 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



 | food as medicine | school meals | how can my child eat healthy food | how can I help improve my school's food offerings | canteen meals | school meals | how can my child make healthier choices | how can I as a parent help my child be healthier | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3900healthychildren,mumsrant,schoolmeals,smallstepstowellness,sugarytreats,treats,ultraprocessedfoods,unhealthyfoods,unhealthyschoolmeals,upfyes47fullhttps://www.spreaker.com/episode/46-why-we-have-to-focus-on-all-pillars-of-health-the-round-table--59179276
We need to:

Eat well
Move well
Sleep well
Hydrate well
Relax well
Breathe well

You could be having the best diet on the planet, but if your stress levels are sky high, you will still be in a continuous state of fight or flight, which over time leaves your body depleated and sets you up for chronic inflammation. 

I've got nutritional therapist Debbie Best and reflexologist Amy Durston with me and we share our thoughts around health, the cumulative effects of lots of small steps over time, and why we keep coming back to the phytonutrient cleanse that has served us all so well the past (nearly) 10 years. 

The next cleanse starts 8th April and runs for 10 days. 

If you want in, get in touch @smallstepstowellness on Instagram and let's chat! 



| eat well | move well | sleep well | relax well | breathe well | detox | release stress | how can I feel better in my own body | fight or flight | stress is a killer | the cumulative effects of lots of small steps over time | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/59179276Tue, 26 Mar 2024 11:46:16 +0000Mari CraigThe round table is back discussing the power of holistic health and focusing on all the pillars of health.  We need to: Eat well Move well Sleep well Hydrate well Relax well Breathe well You could be having the best diet on the planet, but if your...
We need to:

Eat well
Move well
Sleep well
Hydrate well
Relax well
Breathe well

You could be having the best diet on the planet, but if your stress levels are sky high, you will still be in a continuous state of fight or flight, which over time leaves your body depleated and sets you up for chronic inflammation. 

I've got nutritional therapist Debbie Best and reflexologist Amy Durston with me and we share our thoughts around health, the cumulative effects of lots of small steps over time, and why we keep coming back to the phytonutrient cleanse that has served us all so well the past (nearly) 10 years. 

The next cleanse starts 8th April and runs for 10 days. 

If you want in, get in touch @smallstepstowellness on Instagram and let's chat! 



| eat well | move well | sleep well | relax well | breathe well | detox | release stress | how can I feel better in my own body | fight or flight | stress is a killer | the cumulative effects of lots of small steps over time | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2156berkhamsted,cleanse,cumulativeeffects,holistichealth,livenotexist,livewell,liveyourbestlife,phytonutrients,pillarsofhealth,smallstepstowellnessclean46fullhttps://www.spreaker.com/episode/45-a-holistic-approach-to-environmental-toxicity--58683615
We touch upon seasonal sensitivities, her background in homeopathy and how holistic ways of supporting the body, mind and soul can complement western medicine. Homeopathy is a field I know very little about, so this was an enlightening conversation to have.

Steph grew up in Switzerland and was lucky to be introduced to homeopathy as a child. She studied homeopathy and natural health for years and loves adding to her knowledge with post graduate training. She is passionate about health and wellbeing, and by listening deeply to her patients is able to find the root of the imbalance which may be the cause of physical symptoms.

Steph is a certified Coach at the Sue Stone Foundation. She helps her clients find the blockages that may stop them from living their best life. With her gentle and empathetic way she guides clients to recognize any old patterns and gives simple technics to change their life for good. She is intuitive and passionate about helping others.

Steph offers comprehensive health consultations as well as environmental sensitivity testing. She also offers personalised tonics to support menopause, weight loss as well as general rebalancing of the body.

Steph works from her clinic in Bournemouth as well as online.

She is contactable via her website: www.stephlloyd.co.uk
or via email: reach@stephlloyd.co.uk
Facebook: https://www.facebook.com/smemmi1/
Facebook page: https://www.facebook.com/ahigherqualityoflife/
Instagram: https://www.instagram.com/stephlloydofficial/

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



| seasonal sensitivities | homeopathy | holistic medicine | alternative medicine | getting to the root of the problem | how can I support myself naturally | how can I alleviate seasonal sensitivity symptoms naturally | natural healing | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/58683615Fri, 16 Feb 2024 12:49:29 +0000Mari CraigIn this episode I sit down to talk to Steph Lloyd, Licentiate in Homeopathy, LSCH (Hons) RSHom; a bio-energetic practitioner with Asyra/Qest4 and a coach. We touch upon seasonal sensitivities, her background in homeopathy and how holistic ways of...
We touch upon seasonal sensitivities, her background in homeopathy and how holistic ways of supporting the body, mind and soul can complement western medicine. Homeopathy is a field I know very little about, so this was an enlightening conversation to have.

Steph grew up in Switzerland and was lucky to be introduced to homeopathy as a child. She studied homeopathy and natural health for years and loves adding to her knowledge with post graduate training. She is passionate about health and wellbeing, and by listening deeply to her patients is able to find the root of the imbalance which may be the cause of physical symptoms.

Steph is a certified Coach at the Sue Stone Foundation. She helps her clients find the blockages that may stop them from living their best life. With her gentle and empathetic way she guides clients to recognize any old patterns and gives simple technics to change their life for good. She is intuitive and passionate about helping others.

Steph offers comprehensive health consultations as well as environmental sensitivity testing. She also offers personalised tonics to support menopause, weight loss as well as general rebalancing of the body.

Steph works from her clinic in Bournemouth as well as online.

She is contactable via her website: www.stephlloyd.co.uk
or via email: reach@stephlloyd.co.uk
Facebook: https://www.facebook.com/smemmi1/
Facebook page: https://www.facebook.com/ahigherqualityoflife/
Instagram: https://www.instagram.com/stephlloydofficial/

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



| seasonal sensitivities | homeopathy | holistic medicine | alternative medicine | getting to the root of the problem | how can I support myself naturally | how can I alleviate seasonal sensitivity symptoms naturally | natural healing | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3092environmentaltoxins,holistic,holisticmedicine,homeopathy,seasonalsensitivities,smallstepstowellness,toxicity,treatthepersonnotthesymptomsyes45fullhttps://www.spreaker.com/episode/44-soul-food-with-gio-silanesu--58530434
If you're a regular listener, you will know how much I value coaches and how it is my opinion that we can all benefit from hiring one. Gio is no exception, and I know that after listening to this episode, you will feel the same way. 

Gio is a life and leadership mentor, but his clients often refer to him simply as "the sh*t shifter", a title he is quite happy to take on.

He has decided to dedicate the rest of his life to the work he does helping his clients shift whatever blocks they are experiencing.

His three pillars when working with clients are:
Love and value yourself first
Speak your 100% truth
Take 100% responsibility

Gio has seen that when a client engages in this work, everything changes in their life.

For listeners of this podcast, Gio has decided to offer you all a free 90 minute strategy session with him, and I highly recommend that you take him up on the offer.
Book your session here: https://calendly.com/gio-20/90-min-strategy-session-europe

PS: In this episode I refer to a couple of books. Below are links should you wish to purchase them. Please note that by buying them through this link, I earn a small affiliate commission. You will also be supporting independent bookshops.

Four Thousand Weeks by Oliver Burkeman
https://uk.bookshop.org/p/books/four-thousand-weeks-the-smash-hit-sunday-times-bestseller-that-will-change-your-life-oliver-burkeman/6475932?aid=11471&ean=9781784704001&

The History of Bees by Maja Lunde
https://uk.bookshop.org/p/books/the-history-of-bees-maja-lunde/1330735?aid=11471&ean=9781471162770&

Get in touch with Gio here:
https://www.linkedin.com/in/giosilanesu

Find me on Instagram: @smallstepstowellness



| alignment | life coach | how to live in the moment | relationship with self | relationship with your children | relationship with your parents | radical responsibility | how to take radical responsibility of your own life |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/58530434Fri, 02 Feb 2024 14:05:00 +0000Mari CraigIn this first episode of 2024 I'm sat down with Gio Silanesu, an Australian, now living in Sardinia, talking about his life experiences and how he has ended up where he is, and why he does the work he does. If you're a regular listener, you will...
If you're a regular listener, you will know how much I value coaches and how it is my opinion that we can all benefit from hiring one. Gio is no exception, and I know that after listening to this episode, you will feel the same way. 

Gio is a life and leadership mentor, but his clients often refer to him simply as "the sh*t shifter", a title he is quite happy to take on.

He has decided to dedicate the rest of his life to the work he does helping his clients shift whatever blocks they are experiencing.

His three pillars when working with clients are:
Love and value yourself first
Speak your 100% truth
Take 100% responsibility

Gio has seen that when a client engages in this work, everything changes in their life.

For listeners of this podcast, Gio has decided to offer you all a free 90 minute strategy session with him, and I highly recommend that you take him up on the offer.
Book your session here: https://calendly.com/gio-20/90-min-strategy-session-europe

PS: In this episode I refer to a couple of books. Below are links should you wish to purchase them. Please note that by buying them through this link, I earn a small affiliate commission. You will also be supporting independent bookshops.

Four Thousand Weeks by Oliver Burkeman
https://uk.bookshop.org/p/books/four-thousand-weeks-the-smash-hit-sunday-times-bestseller-that-will-change-your-life-oliver-burkeman/6475932?aid=11471&ean=9781784704001&

The History of Bees by Maja Lunde
https://uk.bookshop.org/p/books/the-history-of-bees-maja-lunde/1330735?aid=11471&ean=9781471162770&

Get in touch with Gio here:
https://www.linkedin.com/in/giosilanesu

Find me on Instagram: @smallstepstowellness



| alignment | life coach | how to live in the moment | relationship with self | relationship with your children | relationship with your parents | radical responsibility | how to take radical responsibility of your own life |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>5961alignment,lifecoach,liveinthemoment,onelife,radicalresponsibility,smallstepstowellness,soulfoodyes44fullhttps://www.spreaker.com/episode/43-motherhood-dealing-with-thoughts-triggers-and-trauma--57960752
Ria helps transform the lives of women struggling with anxiety, depression, trauma or overwhelm, because she believes that helping women to feel emotionally strong, confident and empowered will in turn create happy, healthy families.

I couldn't agree more with Ria and I am so excited to be sharing this episode with you. I could have spoken to her for ages and there was so much that came up for me through listening to her.

This is one episode you won't want to miss.

Contact Ria here:
Social media: @maternalwellbeingfoundation
Email: Ria@thematernalwellbeingfoundation.com
Website: Www.thematernalwellbeingfoundation.com

You can also book a free support call with Ria here: https://calendly.com/maternal-wellbeing-foundation

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services    




| maternal health | maternal wellbeing | trauma | trauma coaching | relationship coaching | dealing with traumas as a mother | when mummy is happy the family is happy |  matrescence | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/57960752Wed, 13 Dec 2023 11:02:22 +0000Mari CraigIn this episode, that we recorded just before Christmas, I'm sat down with Ria Oliver, a maternal mental health and couples coach, talking about motherhood and how childhood traumas can resurface once we have our own families. Ria helps transform...
Ria helps transform the lives of women struggling with anxiety, depression, trauma or overwhelm, because she believes that helping women to feel emotionally strong, confident and empowered will in turn create happy, healthy families.

I couldn't agree more with Ria and I am so excited to be sharing this episode with you. I could have spoken to her for ages and there was so much that came up for me through listening to her.

This is one episode you won't want to miss.

Contact Ria here:
Social media: @maternalwellbeingfoundation
Email: Ria@thematernalwellbeingfoundation.com
Website: Www.thematernalwellbeingfoundation.com

You can also book a free support call with Ria here: https://calendly.com/maternal-wellbeing-foundation

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services    




| maternal health | maternal wellbeing | trauma | trauma coaching | relationship coaching | dealing with traumas as a mother | when mummy is happy the family is happy |  matrescence | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>4571childhoodtrauma,couplescoach,happymumhappyfamily,matrescence,motherhood,trauma,womenscoachclean43fullhttps://www.spreaker.com/episode/42-could-our-diet-save-monkeys--57928555
Ben recently published an ebook about the issues facing the Amazon Rainforest and what we as individuals can do to support the area, and I thought the topic sounded so interesting that I invited him on to the pod to talk to me.

The ebook is packed full of information and gorgeous photos, and I'm actually going to get my girls to read it as well, as it's easy to understand, really enlightening, and full of practical tips.

If you would like to support the conservation of the Amazon Rainforest, or want to learn more about how our diet could help support New World Monkeys, I highly recommend purchasing the ebook, Sustainable Diets for New World Monkeys. 100% of profits go towards 'Amazon Conservation', a charity dedicated to protecting the rainforest.

And to get in touch with Ben, you can head over to Instagram and find him @plantsforprimates

Ebook: https://bit.ly/3NfXrsg

Info on palm oil: https://rspo.org

The charity you are supporting by purchasing the ebook: https://www.amazonconservation.org

The red list of threatened species: https://www.iucnredlist.org

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services    



| sustainable diets | eating plantbased for the environment | new world monkeys | how can I be more environmentally friendly | how does my diet affect nature and animals | how does palm oil harm nature | how can I protect monkeys | how can I protect species from going extinct | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/57928555Mon, 11 Dec 2023 08:00:03 +0000Mari CraigIn this episode, Nutritional Therapist Ben Winthrop and I sit down to talk about the impact our diet and lifestyle can have on the world, especially on New World Monkeys. Ben recently published an ebook about the issues facing the Amazon Rainforest...
Ben recently published an ebook about the issues facing the Amazon Rainforest and what we as individuals can do to support the area, and I thought the topic sounded so interesting that I invited him on to the pod to talk to me.

The ebook is packed full of information and gorgeous photos, and I'm actually going to get my girls to read it as well, as it's easy to understand, really enlightening, and full of practical tips.

If you would like to support the conservation of the Amazon Rainforest, or want to learn more about how our diet could help support New World Monkeys, I highly recommend purchasing the ebook, Sustainable Diets for New World Monkeys. 100% of profits go towards 'Amazon Conservation', a charity dedicated to protecting the rainforest.

And to get in touch with Ben, you can head over to Instagram and find him @plantsforprimates

Ebook: https://bit.ly/3NfXrsg

Info on palm oil: https://rspo.org

The charity you are supporting by purchasing the ebook: https://www.amazonconservation.org

The red list of threatened species: https://www.iucnredlist.org

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services    



| sustainable diets | eating plantbased for the environment | new world monkeys | how can I be more environmentally friendly | how does my diet affect nature and animals | how does palm oil harm nature | how can I protect monkeys | how can I protect species from going extinct | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2428amazonrainforest,newworldmonkeys,onehealth,oneworld,plantsforprimates,rainforestconservation,sustainablediet,ultraprocessedfoodclean42fullhttps://www.spreaker.com/episode/41-it-s-just-stress-with-jen-wilson--57928496
My guest this week is Jen Wilson, a wellness coach who truly knows what it's like to be in the middle of complete burnout.

In this inspiring episode, she shares her story and how she's using her trauma to now help other women who find themselves under chronic stress. It is not a situation that we just have to tolerate!

If you would like Jen's coaching and guidance, you can find her here:

https://www.instagram.com/jenwilson_wellness/

https://jenwilsonwellness.co.uk

As always, you can find me on Instagram @smallstepstowellness

I loved chatting to Jen, and I think there is so much wisdom you can take from this episode.



| how to avoid burnout | what to do in the middle of a burnout | burnout | women's health | stressful job | stressful life | how can I get out of burnout | wellness coach | bouncing back from burnout |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/57928496Wed, 06 Dec 2023 13:53:25 +0000Mari CraigStress and burnout are to be taken seriously, but so often we just brush it aside with "it's just stress". Until we completely hit the wall and have no choice but to take time out and regroup. My guest this week is Jen Wilson, a wellness coach who...
My guest this week is Jen Wilson, a wellness coach who truly knows what it's like to be in the middle of complete burnout.

In this inspiring episode, she shares her story and how she's using her trauma to now help other women who find themselves under chronic stress. It is not a situation that we just have to tolerate!

If you would like Jen's coaching and guidance, you can find her here:

https://www.instagram.com/jenwilson_wellness/

https://jenwilsonwellness.co.uk

As always, you can find me on Instagram @smallstepstowellness

I loved chatting to Jen, and I think there is so much wisdom you can take from this episode.



| how to avoid burnout | what to do in the middle of a burnout | burnout | women's health | stressful job | stressful life | how can I get out of burnout | wellness coach | bouncing back from burnout |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>4192burnout,burntoutmum,chronicstress,exerciseformentalhealth,mentalhealth,overworked,smallstepstowellness,wellnesscoachingclean41fullhttps://www.spreaker.com/episode/40-can-we-take-the-stress-out-of-christmas--57928254
I also hear about how Viki has started a new tradition with her girls. Every Thursday after school they cook together. This has really inspired me to get more inclusive in the kitchen and pass on some of my knowledge to my kids.

This episode is full of tips from Viki and hope you will find it as inspiring as I did.

Here are Viki's blogs on navigating Christmas:

https://www.twiddlefood.co.uk/blog/navigating-the-festive-feasts-without-the-guilt/

https://www.twiddlefood.co.uk/blog/how-to-easily-reduce-the-festive-overwhelm/

You can find Viki on Instagram @twiddlefood

And you can find me @smallstepstowellness

Happy Christmas!



| how to have a more relaxing christmas | stress free christmas | how to take the stress out of christmas | how can I be more relaxed over Christmas | cooking with children | involve children in the kitchen |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/57928254Wed, 06 Dec 2023 13:28:36 +0000Mari CraigViki Garbett and I sit down and talk Christmas. How can we take the stress out of it, how can we maintain good habits, and perhaps keep some sort of balance over Christmas? I also hear about how Viki has started a new tradition with her girls. Every...
I also hear about how Viki has started a new tradition with her girls. Every Thursday after school they cook together. This has really inspired me to get more inclusive in the kitchen and pass on some of my knowledge to my kids.

This episode is full of tips from Viki and hope you will find it as inspiring as I did.

Here are Viki's blogs on navigating Christmas:

https://www.twiddlefood.co.uk/blog/navigating-the-festive-feasts-without-the-guilt/

https://www.twiddlefood.co.uk/blog/how-to-easily-reduce-the-festive-overwhelm/

You can find Viki on Instagram @twiddlefood

And you can find me @smallstepstowellness

Happy Christmas!



| how to have a more relaxing christmas | stress free christmas | how to take the stress out of christmas | how can I be more relaxed over Christmas | cooking with children | involve children in the kitchen |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3073christmas,christmas2024,christmaspreparations,christmasstress,cookingwithchildren,eatingatchristmas,relaxingchristmas,teachchildrentocook,wellnesskitclean40fullhttps://www.spreaker.com/episode/39-raising-children-with-anna-bracher--57747287
In this episode I'm sitting down with Anna Bracher to have a conversation around raising children and the different situations we are in. Anna is a Brit in Norway and I am a Norwegian in Britain, and we exchange experiences and discuss the pros and cons of how the two countries view families and how we raise our children differently. We also share our thoughts and feelings around the lack of village and how much is put on mothers to hold the family together.

Anna Bracher is a nurse, health visitor and a mum. She is passionate about helping families to thrive. Her approach to sleep coaching is a holistic one: it is gentle and based on parental responsiveness and evidence. She has an open mind and an open heart, guiding parents in a gentle way, respecting their own parenting style and preferences while offering a non-judgemental listening ear.

You can find Anna on Instagram @annabracher_

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



 | parenting | mums of babies | sleep coaching | sleep training | holistic sleep training | brits abroad | norwegians abroad | different parenting styles | how do different countries raise children differently | how can I get my child to sleep through the night | 





















If you would like to have a sleep chat with Anna, you can sign up here:
https://calendly.com/anna-bracher/sleep-chat
















Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/57747287Tue, 21 Nov 2023 12:25:09 +0000Mari CraigIt takes a village to support a mum. You can say that again. In this episode I'm sitting down with Anna Bracher to have a conversation around raising children and the different situations we are in. Anna is a Brit in Norway and I am a Norwegian in...
In this episode I'm sitting down with Anna Bracher to have a conversation around raising children and the different situations we are in. Anna is a Brit in Norway and I am a Norwegian in Britain, and we exchange experiences and discuss the pros and cons of how the two countries view families and how we raise our children differently. We also share our thoughts and feelings around the lack of village and how much is put on mothers to hold the family together.

Anna Bracher is a nurse, health visitor and a mum. She is passionate about helping families to thrive. Her approach to sleep coaching is a holistic one: it is gentle and based on parental responsiveness and evidence. She has an open mind and an open heart, guiding parents in a gentle way, respecting their own parenting style and preferences while offering a non-judgemental listening ear.

You can find Anna on Instagram @annabracher_

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



 | parenting | mums of babies | sleep coaching | sleep training | holistic sleep training | brits abroad | norwegians abroad | different parenting styles | how do different countries raise children differently | how can I get my child to sleep through the night | 





















If you would like to have a sleep chat with Anna, you can sign up here:
https://calendly.com/anna-bracher/sleep-chat
















Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3372childcare,childminding,familylife,healthvisitor,nursery,parenting,parentinginnorway,parentingintheuk,raisingbabies,sleeptraining,smallstepstowellnessclean39fullhttps://www.spreaker.com/episode/38-the-danish-way-with-iben-sandahl--57289494
Iben Sandahl is an internationally recognized public speaker, psychotherapist, and best-selling author of "The Danish Way of Parenting,” & “The Danish Way of Raising Teens.” She's dedicated to offering parents an alternative to high-stress modern parenting and equipping them with the tools to raise confident, happy children. Her work has been featured in publications like The Wall Street Journal, The Washington Post, The Huffington Post, and more. Her main goal is to inspire and support parents and professionals in fostering optimal social and mental health in new generations of children.

In this episode we talk about the principles of raising children the Danish Way. We discuss cooperation versus competition, the importance of empathy, authenticity, and including our children in everything life offers, both the good and the bad.

You can find Iben on Instagram @thedanishway or visit her website www.ibensandahl.com

Purchase The Danish Way of Parenting here: https://uk.bookshop.org/a/11471/9780349414348
Purchase The Danish Way of Raising Teens here: https://uk.bookshop.org/a/11471/9780349435732

(Disclosure: If you buy books linked to our site, I may earn a commission from Bookshop.org, whose fees support independent bookshops.)


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services  



| the danish way of parenting | parenting styles | how to best parent | scandinavian parenting | danish parenting | iben sandahl | how to raise children the danish way | raising happy children | raising resilient children | how do I become a better parent | the danish way of raising teens | empathy | how do I show empathy with my children | authenticity in parenting | be authentic as a parent | include the children in life's ups and downs | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/57289494Wed, 18 Oct 2023 13:24:17 +0000Mari CraigNot too long ago I came across an Instagram account that instantly spoke to me, and soon after I reached out to the owner, Iben Sandahl, to ask if she would be open to having a chat with me on this podcast. Iben Sandahl is an internationally...
Iben Sandahl is an internationally recognized public speaker, psychotherapist, and best-selling author of "The Danish Way of Parenting,” & “The Danish Way of Raising Teens.” She's dedicated to offering parents an alternative to high-stress modern parenting and equipping them with the tools to raise confident, happy children. Her work has been featured in publications like The Wall Street Journal, The Washington Post, The Huffington Post, and more. Her main goal is to inspire and support parents and professionals in fostering optimal social and mental health in new generations of children.

In this episode we talk about the principles of raising children the Danish Way. We discuss cooperation versus competition, the importance of empathy, authenticity, and including our children in everything life offers, both the good and the bad.

You can find Iben on Instagram @thedanishway or visit her website www.ibensandahl.com

Purchase The Danish Way of Parenting here: https://uk.bookshop.org/a/11471/9780349414348
Purchase The Danish Way of Raising Teens here: https://uk.bookshop.org/a/11471/9780349435732

(Disclosure: If you buy books linked to our site, I may earn a commission from Bookshop.org, whose fees support independent bookshops.)


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services  



| the danish way of parenting | parenting styles | how to best parent | scandinavian parenting | danish parenting | iben sandahl | how to raise children the danish way | raising happy children | raising resilient children | how do I become a better parent | the danish way of raising teens | empathy | how do I show empathy with my children | authenticity in parenting | be authentic as a parent | include the children in life's ups and downs | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2704cooperation,danishparenting,parenting,parentinghacks,parentingindenmark,raisingchildren,teachingempathy,thedanishwayclean38fullhttps://www.spreaker.com/episode/37-i-don-t-have-time-with-amy-durston--57177551
Does any of this sound familiar? I think I've said all of these several times, often followed by "how come everyone else seems to manage? There must be something wrong with me. If only I had/didn't have XYZ".

In this short episode, Amy Durston (reflexologist, mother of three and overall brilliant person) and I have a chat about just this and share some thoughts on how we have changed our mindset and how we view the issue of time.

We also share some ways that we have managed to find time in a hectic life.

I hope you can relate to this and would love to hear your input on the time management issue.

You can find Amy on Instagram @enlighten_your_health

You can find me on Instagram @smallstepstowellness




| time management | find the time to exercise | find the time to cook from scratch | prioritise your health | why does everyone but me manage | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/57177551Tue, 10 Oct 2023 11:31:00 +0000Mari Craig"I don't have time to exercise, I don't have time to prepare healthy meals, I don't have time to meet up with friends, to relax, to watch telly, to tidy" etc etc etc. Does any of this sound familiar? I think I've said all of these several times,...
Does any of this sound familiar? I think I've said all of these several times, often followed by "how come everyone else seems to manage? There must be something wrong with me. If only I had/didn't have XYZ".

In this short episode, Amy Durston (reflexologist, mother of three and overall brilliant person) and I have a chat about just this and share some thoughts on how we have changed our mindset and how we view the issue of time.

We also share some ways that we have managed to find time in a hectic life.

I hope you can relate to this and would love to hear your input on the time management issue.

You can find Amy on Instagram @enlighten_your_health

You can find me on Instagram @smallstepstowellness




| time management | find the time to exercise | find the time to cook from scratch | prioritise your health | why does everyone but me manage | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>973busymum,mindset,prioritising,reframing,smallstepstowellness,timemanagement,worklifebalanceclean37fullhttps://www.spreaker.com/episode/36-spending-our-time-wisely-what-does-that-even-mean--56924811
In this episode I'm wondering whether we spend our time wisely and what that even means.

I would love to connect with you on this topic, so please reach out on Instagram @smallstepstowellness

The book I've been reading is called "4000 weeks" and you can pick up a copy here: https://uk.bookshop.org/p/books/four-thousand-weeks-the-smash-hit-sunday-times-bestseller-that-will-change-your-life-oliver-burkeman/6475932?aid=11471&ean=9781784704001

Disclosure: If you buy books linked to my site, I may earn a commission from bookshop.org, whose fees support independent bookshops.




| oliver burkeman | 4000 weeks | spend your time wisely | am I spending my time wisely | am I procrastinating | how do I stop procrastinating | faffing around | small steps to wellness | holistic health | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/56924811Mon, 25 Sep 2023 13:32:04 +0000Mari CraigDo you sometimes feel you should be doing more, achieving more, travelling more, not watch as much telly, or generally faff around? In this episode I'm wondering whether we spend our time wisely and what that even means. I would love to connect...
In this episode I'm wondering whether we spend our time wisely and what that even means.

I would love to connect with you on this topic, so please reach out on Instagram @smallstepstowellness

The book I've been reading is called "4000 weeks" and you can pick up a copy here: https://uk.bookshop.org/p/books/four-thousand-weeks-the-smash-hit-sunday-times-bestseller-that-will-change-your-life-oliver-burkeman/6475932?aid=11471&ean=9781784704001

Disclosure: If you buy books linked to my site, I may earn a commission from bookshop.org, whose fees support independent bookshops.




| oliver burkeman | 4000 weeks | spend your time wisely | am I spending my time wisely | am I procrastinating | how do I stop procrastinating | faffing around | small steps to wellness | holistic health | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>8004000weeks,bucketlist,carpediem,liveinthepresent,oliverburkeman,onelife,procrastination,seizetheday,smallstepstowellness,spendingmytimewisely,timemanagementyes36fullhttps://www.spreaker.com/episode/35-when-did-we-stop-trusting-ourselves--56775060
When did we stop trusting our own gut, intuition (spleen, if you're into HD), instincts, call it what you will, and blindly follow every advice that's dished out to us, even when our bodies are screaming NOOO?!

I'd love to connect with you on this topic.

You can find me on Instagram @smallstepstowellness






| gut feeling | trust your gut | intuition | defined spleen | trust your instincts | lifestyle change | listen to your own inner voice | who should I listen to for lifestyle change | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/56775060Tue, 12 Sep 2023 12:00:58 +0000Mari CraigIn this short episode, I'm sharing some of my thoughts around lifestyle change and the power influencers have over us when it comes to what we consume.  When did we stop trusting our own gut, intuition (spleen, if you're into HD), instincts, call it...
When did we stop trusting our own gut, intuition (spleen, if you're into HD), instincts, call it what you will, and blindly follow every advice that's dished out to us, even when our bodies are screaming NOOO?!

I'd love to connect with you on this topic.

You can find me on Instagram @smallstepstowellness






| gut feeling | trust your gut | intuition | defined spleen | trust your instincts | lifestyle change | listen to your own inner voice | who should I listen to for lifestyle change | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>754intuition,lifestylechange,listentoyourbody,listentoyourself,trustyourgut,trustyourselfyes35fullhttps://www.spreaker.com/episode/34-my-own-journey-taking-small-steps-towards-wellness--56775061
Have you been on a similar journey? I'd love to hear from you!

You can find me on Instagram @smallstepstowellness






| small steps to wellness | dieting | weight loss | increased energy | better sleep | more movement | healthy mummy | how to feel better in your own body | lifestyle change instead of dieting |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/56775061Tue, 12 Sep 2023 11:57:40 +0000Mari CraigAfter a lot of episodes where I'm talking to other people and hearing their stories, it's about time that I share a little bit about my own journey and how the name "The Small Steps to Wellness Show" came to be.  Have you been on a similar journey?...
Have you been on a similar journey? I'd love to hear from you!

You can find me on Instagram @smallstepstowellness






| small steps to wellness | dieting | weight loss | increased energy | better sleep | more movement | healthy mummy | how to feel better in your own body | lifestyle change instead of dieting |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>1045eatmoregreens,healthymama,healthymum,lifestylechange,mumofboys,mumofgirls,smallchanges,smallsteps,smallstepstowellnessclean34fullhttps://www.spreaker.com/episode/33-social-health-peer-pressure-and-striking-a-balance-in-our-ultra-processed-world--56055204
This conversation was triggered by a post by Ben where he talked about the cultural aspects of eating and how food is more than just the sum of its nutrients and calories. The post spoke to me on so many levels, and I just had to invite him and Viki on to discuss this with me. 

Ben Winthrop is a Nutritional Therapist that recently completed an MSc in Clinical Nutrition, and he currently works as a Tutor/Student Support at The Culinary Medicine College.
He’s especially interested in how people relate to food in the broader context of society, but he also has a keen interest in movement; training in both breakdance and Brazilian Jiu-Jitsu.
In September, he will start a second MSc in Occupational Therapy.
Find Ben on Instagram @benhealth_.

Viktoria Garbett graduated in Budapest as an economist specialising in PR and international communication, but then moved to the UK after falling in love with an Englishman. She recently quit her corporate job managing a big team, following her heart and passion for food and nutrition. For over 4 years she has, alongside her corporate job, been teaching people of all ages to cook, but then struggling with her health, she decided to study nutrition and take ownership of her own health. 

Now, having recently gained her diploma in Culinary Medicine, making her a Nutrition Coach, she's currently working on launching her services of both nutrition coaching and expanding on her cookery classes. Find Viki on Instagram @twiddlefood

And as always, you can find me on Instagram @smallstepstowellness




| ultra processed foods | raising children | how to get your children to eat real foods | can I avoid ultra processed foods | peer pressure among children | eating healthy in the modern world | nutrition coaches | how to strike a balance between nutrition and the enjoyment of food | social eating | eating in a social context |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/56055204Fri, 21 Jul 2023 12:21:07 +0000Mari CraigFor the last episode before the summer holidays, I am joined by Ben and Viki talking all things social health, peer pressure amongst children, discussing the value of cooking and eating together, and more. This conversation was triggered by a post by...
This conversation was triggered by a post by Ben where he talked about the cultural aspects of eating and how food is more than just the sum of its nutrients and calories. The post spoke to me on so many levels, and I just had to invite him and Viki on to discuss this with me. 

Ben Winthrop is a Nutritional Therapist that recently completed an MSc in Clinical Nutrition, and he currently works as a Tutor/Student Support at The Culinary Medicine College.
He’s especially interested in how people relate to food in the broader context of society, but he also has a keen interest in movement; training in both breakdance and Brazilian Jiu-Jitsu.
In September, he will start a second MSc in Occupational Therapy.
Find Ben on Instagram @benhealth_.

Viktoria Garbett graduated in Budapest as an economist specialising in PR and international communication, but then moved to the UK after falling in love with an Englishman. She recently quit her corporate job managing a big team, following her heart and passion for food and nutrition. For over 4 years she has, alongside her corporate job, been teaching people of all ages to cook, but then struggling with her health, she decided to study nutrition and take ownership of her own health. 

Now, having recently gained her diploma in Culinary Medicine, making her a Nutrition Coach, she's currently working on launching her services of both nutrition coaching and expanding on her cookery classes. Find Viki on Instagram @twiddlefood

And as always, you can find me on Instagram @smallstepstowellness




| ultra processed foods | raising children | how to get your children to eat real foods | can I avoid ultra processed foods | peer pressure among children | eating healthy in the modern world | nutrition coaches | how to strike a balance between nutrition and the enjoyment of food | social eating | eating in a social context |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3512braziliannutritionguidelines,cookingtogether,eatingtogether,eatmorevegetables,foodasculture,foodculture,freshpasta,hungarianfood,pastamakingclass,primedrink,smallstepstowellness,socialhealth,twiddlefood,ultraprocessesfoods,wholefoodsyes33fullhttps://www.spreaker.com/episode/32-utilising-your-human-design-charts-within-your-family--56100865
This time we are basing our conversation around the charts of me and my three children to see where they differ, where they are alike, and how we can use their open and closed centres to communicate with them and help them work well together as siblings.

The guidance from Jenna is truly unique, and I couldn't recommend her enough if you too want to get some clarity around your family's charts and how you can best work together as a team.

For context, these are our charts:

Me: 6/2 splenic projector with an open emotional centre
Child 1: 4/1 splenic projector with an open emotional centre
Child 2: 1/3 emotional projector with a defined spleen
Child 3: 1/3 ego manifestor with an undefined spleen and emotional centre

All of us have a defined throat.

You can find Jenna on Instagram under @iam.jenna.marie where you can contact her and see how you can work together. 

And as always, you find me under @smallstepstowellness





| human design | human design projectors | human design manifestors | human design open emotional centre | human design defined throat | human design coaching | human design charts | communicating as a family | siblings | using human design to help communication | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/56100865Fri, 14 Jul 2023 12:58:19 +0000Mari CraigAfter the great feedback on the previous human design episode, I am back with Jenna Garagiola talking all things human design. This time we are basing our conversation around the charts of me and my three children to see where they differ, where...
This time we are basing our conversation around the charts of me and my three children to see where they differ, where they are alike, and how we can use their open and closed centres to communicate with them and help them work well together as siblings.

The guidance from Jenna is truly unique, and I couldn't recommend her enough if you too want to get some clarity around your family's charts and how you can best work together as a team.

For context, these are our charts:

Me: 6/2 splenic projector with an open emotional centre
Child 1: 4/1 splenic projector with an open emotional centre
Child 2: 1/3 emotional projector with a defined spleen
Child 3: 1/3 ego manifestor with an undefined spleen and emotional centre

All of us have a defined throat.

You can find Jenna on Instagram under @iam.jenna.marie where you can contact her and see how you can work together. 

And as always, you find me under @smallstepstowellness





| human design | human design projectors | human design manifestors | human design open emotional centre | human design defined throat | human design coaching | human design charts | communicating as a family | siblings | using human design to help communication | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3934berkhamsted,emotionalprojector,humandesign,humandesigninthefamily,humandesignmanifestor,humandesignprojector,humandesignreading,smallstepstowellness,splenicprojectoryes32fullhttps://www.spreaker.com/episode/31-the-gluten-episode-with-henna-bostrom--55383179
When Henna was diagnosed with coeliac disease, she decided to steer away from supermarket gluten-free products, as they were both tasteless and expensive and often were still foods she couldn't tolerate due to extra food sensitivities.

Instead, she has used her background in chemical engineering to develop food, and especially bread, that both tastes great and can fit into a busy lifestyle.

Henna believes that even though being diagnosed with coeliac disease or other gluten-related sensitivity can be a shock and cause disruption in your life, you don’t need to give up delicious and affordable food and social gatherings because of it.

If you would love to learn how to also bring bread back into your world and would love "Aunty Henna" to be your guide then you may love her Gluten Free Bread Club.

You can find Henna here: https://glutenfreelifetweaks.com/

And to use the coeliac symptom checker, head over here: https://isitcoeliacdisease.org.uk/

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   





 | food as medicine | coealic disease | how can I find out if I'm coealiac | gluten intolerance | gluten sensitivity | autoimmune diseases | how do I bake gluten free bread | how do I cook gluten free foods | can I have some gluten if I'm coeliac | challenges with coealic disease | what happens if I eat gluten and I'm coeliac | 













Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/55383179Fri, 30 Jun 2023 06:05:01 +0000Mari CraigHenna Bostrom is a nutritionist, and she is also a diagnosed coeliac.  After what feels like a lifetime of experience in dealing with this debilitating and limiting condition, she now has a lot of wisdom to pass on, and in this episode we sit down to...
When Henna was diagnosed with coeliac disease, she decided to steer away from supermarket gluten-free products, as they were both tasteless and expensive and often were still foods she couldn't tolerate due to extra food sensitivities.

Instead, she has used her background in chemical engineering to develop food, and especially bread, that both tastes great and can fit into a busy lifestyle.

Henna believes that even though being diagnosed with coeliac disease or other gluten-related sensitivity can be a shock and cause disruption in your life, you don’t need to give up delicious and affordable food and social gatherings because of it.

If you would love to learn how to also bring bread back into your world and would love "Aunty Henna" to be your guide then you may love her Gluten Free Bread Club.

You can find Henna here: https://glutenfreelifetweaks.com/

And to use the coeliac symptom checker, head over here: https://isitcoeliacdisease.org.uk/

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   





 | food as medicine | coealic disease | how can I find out if I'm coealiac | gluten intolerance | gluten sensitivity | autoimmune diseases | how do I bake gluten free bread | how do I cook gluten free foods | can I have some gluten if I'm coeliac | challenges with coealic disease | what happens if I eat gluten and I'm coeliac | 













Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3853coeliac,coeliacdisease,foodallergies,foodintolerances,foodsensitivities,glutenfree,glutenfreebread,glutenintolerance,glutensensitivity,homebakedbread,ibs,irritablebowel,livingwithcoeliacclean31fullhttps://www.spreaker.com/episode/30-how-i-transformed-the-health-of-my-skin-with-chloe-myers--54092564
From the age of 12 she started suffering with severe acne, and if there's a treatment out there, Chloe is sure to have tried it.

When she thought she was miscarrying her second child, she came across something that changed her whole life for the better, and in this episode she shares everything with us. 

You can find Chloe on Instagram under @chloemyers_ig

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   





 | food as medicine | acne | how can I get rid of my acne | acne prone skin | natural ways to get rid of acne | skin problems | small steps to wellness | how to get rid of your acne naturally | can I use food as medicine | can food help me get rid of acne | fruits and vegetables to help with acne | hormonal health | women's health | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/54092564Fri, 16 Jun 2023 06:40:01 +0000Mari CraigChloe's health journey is a story not to be missed. From the age of 12 she started suffering with severe acne, and if there's a treatment out there, Chloe is sure to have tried it. When she thought she was miscarrying her second child, she came...
From the age of 12 she started suffering with severe acne, and if there's a treatment out there, Chloe is sure to have tried it.

When she thought she was miscarrying her second child, she came across something that changed her whole life for the better, and in this episode she shares everything with us. 

You can find Chloe on Instagram under @chloemyers_ig

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   





 | food as medicine | acne | how can I get rid of my acne | acne prone skin | natural ways to get rid of acne | skin problems | small steps to wellness | how to get rid of your acne naturally | can I use food as medicine | can food help me get rid of acne | fruits and vegetables to help with acne | hormonal health | women's health | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2299acne,eatarainbow,eatforskinhealth,healthfromtheinsideout,healthyskin,nutritionforskin,plantpower,skinhealth,skintreatment,smallstepstowellnessclean30fullhttps://www.spreaker.com/episode/29-my-ms-story-with-nicola-packman--53917659
Nicola is a Nutrition Coach with a Diploma in Culinary Medicine. She began studying nutrition to help her manage her MS. Having seen such a huge improvement in her health since making changes to her diet and lifestyle, she is now passionate about promoting the benefits of holistic wellness through her brand The Wellness Kitchen.

You can find Nicola on Instagram @the_wellness_kitchen

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   




 | food as medicine | MS | eating for MS | autoimmune diseases | what is MS | how can I live with MS | can I get well from MS | nutrition coaching for MS | small steps to wellness | lifestyle changes to support MS | MS remission |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/53917659Fri, 02 Jun 2023 06:55:01 +0000Mari CraigIn this episode I sit down to talk to Nicola Packman about her journey with MS and how looking back, she wouldn't want to be without her diagnosis because of what it has taught her. Listening to Nicola is so inspiring, and my hope it that you take...
Nicola is a Nutrition Coach with a Diploma in Culinary Medicine. She began studying nutrition to help her manage her MS. Having seen such a huge improvement in her health since making changes to her diet and lifestyle, she is now passionate about promoting the benefits of holistic wellness through her brand The Wellness Kitchen.

You can find Nicola on Instagram @the_wellness_kitchen

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   




 | food as medicine | MS | eating for MS | autoimmune diseases | what is MS | how can I live with MS | can I get well from MS | nutrition coaching for MS | small steps to wellness | lifestyle changes to support MS | MS remission |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3683autoimmune,berkhamsted,culinarymedicine,foodasmedicine,holistichealth,lifestylechange,mindfulness,ms,multiplesclerosis,multiplesklerosis,smallstepstowellnessyes29fullhttps://www.spreaker.com/episode/28-i-ve-worked-through-my-trauma-now-what-with-miriam-stener--53832197
Miriam Stener is a poet and an expert in the field of energetics and metaphysics. Her strength is to help you feel safe, while you go on your own energetic journey towards coming back to wholeness and who you truly are. It is said diamonds are born in the dark. Miriam is here to support her clients in their journey towards activating their energy system and the juicy crystals inside of them, so that they are ready to shine their brilliant light into this world!

Do you have a story to share, but you keep holding it back? Miriam is your coach in daring to publish your book, and in energetically aligned book launches!

Miriam was born in Norway and grew up surrounded by beautiful nature. As a child she used to dance to the four elements and as an adult she is passionate about teaching how to create in alignment with nature's four elements. Miriam's viking alias is The Soul warrior, because she is ready to fight with her heart for your soul to be heard.

To get your hands on any of Miriam's books, follow this link: https://www.amazon.com/stores/Miriam-Husby-Stener/author/B08XY2YQFL?ref=ap_rdr&store_ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true

She is the co-author of The Divine Atheneum, a free spiritual magazine, and you can read it by following this link:
https://issuu.com/divineathenaeummagazine/docs/divine_athenaeum_template_7_-compressed

To get in touch with me, please head over to my Instagram To find out what other services I offer, check out the links here: Services   






 | small steps to wellness | trauma | life after trauma | trauma coach | women's health | mental health | emotional health |


















And to find out how to work with her, head over to: www.miriamstener.com





Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/53832197Fri, 19 May 2023 06:10:02 +0000Mari CraigI am back with Miriam Stener talking about what to do when the trauma is released and you want to start shining your light. Miriam Stener is a poet and an expert in the field of energetics and metaphysics. Her strength is to help you feel safe,...
Miriam Stener is a poet and an expert in the field of energetics and metaphysics. Her strength is to help you feel safe, while you go on your own energetic journey towards coming back to wholeness and who you truly are. It is said diamonds are born in the dark. Miriam is here to support her clients in their journey towards activating their energy system and the juicy crystals inside of them, so that they are ready to shine their brilliant light into this world!

Do you have a story to share, but you keep holding it back? Miriam is your coach in daring to publish your book, and in energetically aligned book launches!

Miriam was born in Norway and grew up surrounded by beautiful nature. As a child she used to dance to the four elements and as an adult she is passionate about teaching how to create in alignment with nature's four elements. Miriam's viking alias is The Soul warrior, because she is ready to fight with her heart for your soul to be heard.

To get your hands on any of Miriam's books, follow this link: https://www.amazon.com/stores/Miriam-Husby-Stener/author/B08XY2YQFL?ref=ap_rdr&store_ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true

She is the co-author of The Divine Atheneum, a free spiritual magazine, and you can read it by following this link:
https://issuu.com/divineathenaeummagazine/docs/divine_athenaeum_template_7_-compressed

To get in touch with me, please head over to my Instagram To find out what other services I offer, check out the links here: Services   






 | small steps to wellness | trauma | life after trauma | trauma coach | women's health | mental health | emotional health |


















And to find out how to work with her, head over to: www.miriamstener.com





Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2645energetics,holistichealth,humandesign,metaphysics,shinealight,smallstepstowellness,traumaworkyes28fullhttps://www.spreaker.com/episode/27-how-using-human-design-can-benefit-your-life-with-jenna-garagiola--53644957
Jenna is a Self Awareness & Transformation coach, guiding her clients through the space of who they once were and who they are BECOMING. Certified in the modalities of Human Design, Breathwork, Meditation, and Reiki, Jenna leads her clients in achieving Self Discovery, Self Love, and Self Mastery so that they can move forward as the authentic, powerful, magnetic Souls they were designed to be. Jenna believes that it’s from this state of BEing that all things are possible, because why live a life of “meh” when you could be living a life filled with “F*CK YEA”!

Jenna is currently offering single 90 minute sessions of 1:1 Human Design coaching and a 4 week 1:1 Human Design mentorship. She also has an exciting new group program set to launch soon so keep an eye out!

Get in touch with Jenna on her Instagram @iam.jenna.marie, email her at hello@iam-jennamarie.com, or visit her website at www.iam-jennamarie.com for more information on her current programs!

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 







| human design | projector | manifestor | manifesting generator | generator | reflector | human design coaching | life coaching |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/53644957Fri, 05 May 2023 08:55:01 +0000Mari CraigJenna and I met recently in an online coaching group, and I knew that I wanted to have a conversation with her on this podcast to talk about human design and what it has meant for us. Whether you're a HD expert, or a newbie like me, there is something...
Jenna is a Self Awareness & Transformation coach, guiding her clients through the space of who they once were and who they are BECOMING. Certified in the modalities of Human Design, Breathwork, Meditation, and Reiki, Jenna leads her clients in achieving Self Discovery, Self Love, and Self Mastery so that they can move forward as the authentic, powerful, magnetic Souls they were designed to be. Jenna believes that it’s from this state of BEing that all things are possible, because why live a life of “meh” when you could be living a life filled with “F*CK YEA”!

Jenna is currently offering single 90 minute sessions of 1:1 Human Design coaching and a 4 week 1:1 Human Design mentorship. She also has an exciting new group program set to launch soon so keep an eye out!

Get in touch with Jenna on her Instagram @iam.jenna.marie, email her at hello@iam-jennamarie.com, or visit her website at www.iam-jennamarie.com for more information on her current programs!

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 







| human design | projector | manifestor | manifesting generator | generator | reflector | human design coaching | life coaching |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3752becomealigned,becomeembodied,berkhamsted,humandesign,humandesigncoach,humandesignprojectors,loveyourself,smallstepstowellness,splenicprojectorsyes27fullhttps://www.spreaker.com/episode/26-what-s-in-my-wellness-toolbox-with-amy-durston--53644956
Kicking it off is a conversation I'm having with my good friend and reflexologist, Amy Durston.

We dive into what we have in our wellness toolboxes. And these boxes have changed over the years, and probably expanded a whole lot compared to when we were younger and perhaps more conventionally minded.

As promised in the episode, here is the link to find an accredited reflexologist near you:

https://www.aor.org.uk/custom/far-search/

And to book in a treatment with Amy if you live close to her, head over to www.enlightenyourhealth.co.uk



Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/53644956Fri, 28 Apr 2023 06:40:01 +0000Mari CraigAfter a long break focusing on my new baby, The Small Steps to Wellness Show is back with a second season! Kicking it off is a conversation I'm having with my good friend and reflexologist, Amy Durston. We dive into what we have in our wellness...
Kicking it off is a conversation I'm having with my good friend and reflexologist, Amy Durston.

We dive into what we have in our wellness toolboxes. And these boxes have changed over the years, and probably expanded a whole lot compared to when we were younger and perhaps more conventionally minded.

As promised in the episode, here is the link to find an accredited reflexologist near you:

https://www.aor.org.uk/custom/far-search/

And to book in a treatment with Amy if you live close to her, head over to www.enlightenyourhealth.co.uk



Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2719berkhamsted,healthymummies,healthymums,holistichealth,holosonicsoundtherapy,reflexology,smallstepstowellness,wellness,wellnesstoolkityes26fullhttps://www.spreaker.com/episode/25-eating-for-mental-health--52791280
For a one day meal plan on this topic, simply send me a message on Insta @smallstepstowellness with your email address, and I'll send it across to you!

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



 | food as medicine | mental health | eating for mental health | what can I eat to support my mental health | how can I improve my mental health |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52791280Mon, 20 Feb 2023 15:32:34 +0000Mari CraigThis week's episode is short and sweet. A bitesize episode, where I look at some fantastic ingredients you can add to your diet to support your mental health. For a one day meal plan on this topic, simply send me a message on Insta...
For a one day meal plan on this topic, simply send me a message on Insta @smallstepstowellness with your email address, and I'll send it across to you!

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



 | food as medicine | mental health | eating for mental health | what can I eat to support my mental health | how can I improve my mental health |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>731berkhamsted,eatformentalhealth,foodasmedicine,foodformood,mealplan,mentalhealth,moodfood,serotonin,smallstepstowellness,supportingmentalhealth,tryptophanclean25fullhttps://www.spreaker.com/episode/24-menopause-talk-with-lindsay-randerson--52703494
Half the population will go through menopause, yet there is so little we know about it, and that needs to change. Not just for us women's sake, but also for the men in our lives who equally need to be equipped with information so they know how to best support us!

Lindsay is a women's health coach and holistic practitioner, and in this episode she shares how to navigate the midlife curveballs so you can get on with living.

You can find Lindsay on instagram under @lindsay_randerson_coach or visit her website at www.waystowellness.co.uk

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   





| food as medicine | menopause | women's health | perimenopause | how do I look after myself during menopause | what is menopause | supportive partner | women's health coach | helping women with menopause | menopause symptoms 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52703494Sat, 11 Feb 2023 17:19:53 +0000Mari CraigJoin me in this week's episode as I sit down with Lindsay Randerson talking about menopause.  Half the population will go through menopause, yet there is so little we know about it, and that needs to change. Not just for us women's sake, but also for...
Half the population will go through menopause, yet there is so little we know about it, and that needs to change. Not just for us women's sake, but also for the men in our lives who equally need to be equipped with information so they know how to best support us!

Lindsay is a women's health coach and holistic practitioner, and in this episode she shares how to navigate the midlife curveballs so you can get on with living.

You can find Lindsay on instagram under @lindsay_randerson_coach or visit her website at www.waystowellness.co.uk

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   





| food as medicine | menopause | women's health | perimenopause | how do I look after myself during menopause | what is menopause | supportive partner | women's health coach | helping women with menopause | menopause symptoms 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2718berkhamsted,eatformenopause,healthcoaching,holistichealthpractitioner,isleofwight,menopause,mentalhealth,midlife,nutritioncoach,smallstepstowellness,womenshealthyes24fullhttps://www.spreaker.com/episode/23-the-mental-health-compilation-and-why-it-s-important-to-me--52620366
In this episode, I am talking to different guests to understand different aspects of mental health and how we can support ourselves, and those around us. 

If anything in this episode triggers you, please find someone you trust to talk to. 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



| food as medicine | mental health | how can I support someone struggling with their mental health | what tools can I use to improve my mental health | how can I support my family with their mental health | how can I feel better | emotional health |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52620366Fri, 03 Feb 2023 07:00:02 +0000Mari CraigThis is an episode I've been wanting to do for quite some time because mental health issues are something we need to talk more about, share more about and make it ok to say out loud that we are struggling with! In this episode, I am talking to...
In this episode, I am talking to different guests to understand different aspects of mental health and how we can support ourselves, and those around us. 

If anything in this episode triggers you, please find someone you trust to talk to. 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



| food as medicine | mental health | how can I support someone struggling with their mental health | what tools can I use to improve my mental health | how can I support my family with their mental health | how can I feel better | emotional health |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>4256anxiety,caringforyourparents,dementia,depression,eatingformentalhealth,epigenetics,mentalhealth,postnataldepression,smallstepstowellness,teenagementalhealth,transgenerationaltraumaclean23fullhttps://www.spreaker.com/episode/22-the-fight-to-be-taken-seriously-by-your-doctor-with-aina-framnes--52576310
In this interview we speak about endometriosis, being taken seriously by your doctor, and how she has dealt with childlessness. 

You can find Aina on Instagram. Simply search for @natursterk 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 








| childlessness | endometriosis | food as medicine | adenomyosis | womenshealth | holistic health |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52576310Sun, 29 Jan 2023 19:17:17 +0000Mari CraigAina never wanted to have children. But then as the got older she learnt that due to medical reasons, she couldn't have children. In this interview we speak about endometriosis, being taken seriously by your doctor, and how she has dealt with...
In this interview we speak about endometriosis, being taken seriously by your doctor, and how she has dealt with childlessness. 

You can find Aina on Instagram. Simply search for @natursterk 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 








| childlessness | endometriosis | food as medicine | adenomyosis | womenshealth | holistic health |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2578childlessness,eattobeatdisease,endometriosis,holistichealth,smallstepstowellness,womenshealthclean22fullhttps://www.spreaker.com/episode/21-running-for-mental-health-with-heather-harris--52511465
In this episode she talks about the connection between mental and physical health and how being part of a community is key to making lasting changes to your physical and mental health.

If you're local to Heather and would like to be a part of the running group she runs (pun intended!) with fellow coach Erica Carter, please visit www.jogonrunning.com

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 









| mental and physical health connection | mum of twins | premature twins | community | mental health | running | jogon | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52511465Sun, 22 Jan 2023 20:58:26 +0000Mari CraigHeather Harris is a running coach and a mum of twins, who at the time of birth were the youngest surviving twins in Hertfordshire. In this episode she talks about the connection between mental and physical health and how being part of a community is...
In this episode she talks about the connection between mental and physical health and how being part of a community is key to making lasting changes to your physical and mental health.

If you're local to Heather and would like to be a part of the running group she runs (pun intended!) with fellow coach Erica Carter, please visit www.jogonrunning.com

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 









| mental and physical health connection | mum of twins | premature twins | community | mental health | running | jogon | 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2022berkhamsted,hertfordshire,jogonrunning,mentalhealthawareness,runformentalhealth,runningclub,smallstepstowellnessclean21fullhttps://www.spreaker.com/episode/20-why-we-should-know-our-menstrual-cycle-with-adele-wimsett--52439071
Through having more knowledge of how our cycles work, we can learn how to embrace the different stages of our cycles and honour the women we are.

Adele is a Women's Health Practitioner & Cyclical Living Guide. She specialised in working with young females in the youth justice system for 20 years and trained in the healing arts, outside of this career. Following her journey to motherhood, she set up her own practice, Harmonise You, to support women to be seen, heard and held, taking them from striving to thriving. Adele firmly believes that the key to women feeling good, is found in understanding the innate cyclical power of our menstrual cycle, balancing hormones through lifestyle protocols and has recently published a book to support women to do this.

You can connect with Adele on Instagram: https://www.instagram.com/harmoniseyou/ or visit her website Www.HarmoniseYou.co.Uk

To buy her book, head over here: https://uk.eosupplies.com/products/essential-feminine-wisdom-book-wheel-set-by-rochelle-hubbard-adele-wimsett-coming-soon?variant=32987393917033

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   






 | menstrual cycle | why you need to understand your menstrual cycle | how to understand your menstrual cycle | cyclical living | balancing hormones | lifestyle change to balance hormones |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52439071Sat, 14 Jan 2023 11:05:58 +0000Mari CraigIn this episode I am joined by Adele Wimsett talking everything cycles. Through having more knowledge of how our cycles work, we can learn how to embrace the different stages of our cycles and honour the women we are. Adele is a Women's Health...
Through having more knowledge of how our cycles work, we can learn how to embrace the different stages of our cycles and honour the women we are.

Adele is a Women's Health Practitioner & Cyclical Living Guide. She specialised in working with young females in the youth justice system for 20 years and trained in the healing arts, outside of this career. Following her journey to motherhood, she set up her own practice, Harmonise You, to support women to be seen, heard and held, taking them from striving to thriving. Adele firmly believes that the key to women feeling good, is found in understanding the innate cyclical power of our menstrual cycle, balancing hormones through lifestyle protocols and has recently published a book to support women to do this.

You can connect with Adele on Instagram: https://www.instagram.com/harmoniseyou/ or visit her website Www.HarmoniseYou.co.Uk

To buy her book, head over here: https://uk.eosupplies.com/products/essential-feminine-wisdom-book-wheel-set-by-rochelle-hubbard-adele-wimsett-coming-soon?variant=32987393917033

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   






 | menstrual cycle | why you need to understand your menstrual cycle | how to understand your menstrual cycle | cyclical living | balancing hormones | lifestyle change to balance hormones |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2381berkhamsted,holistichealth,knowyourperiod,menstrualcycle,menstruation,myperiod,periodtalk,smallstepstowellness,womenshealth,womenshealthpractitioner,womentalkyes20fullhttps://www.spreaker.com/episode/19-managing-stress-overwhelm-grief-and-more-with-suzy-reading--52361548
Suzy Reading is a mother of two, an author, Chartered Psychologist and Coach.

She specialises in self-care, helping people manage their stress, emotions, and energetic bank balance.

In this episode of the Small Steps to Wellness show, Suzy and I talk about how we can manage our stress, overwhelm, grief and more, through small, everyday self care practices.

Suzy's first book ‘The Self-Care Revolution’ published by Aster came out in 2017, 'Stand Tall Like a Mountain: Mindfulness & Self-Care for Children and Parents' and 'The Little Book of Self-Care’ came out in 2019. ‘Self-Care for Tough Times’ and her first children’s book ‘This Book Will (Help) Make You Happy’ were published in 2021. Her first journal And Breathe is hot off the press and Sit to Get Fit is also out.

Join Suzy’s Wellbeing Community at:
Instagram: www.instagram.com/suzyreading/

Facebook: www.facebook.com/SuzyReadingPsychologyAndYoga/

Twitter:
https://twitter.com/SuzyReading www.suzyreading.co.uk

To find out more about me and what I'm up to, head over here: www.instagram.com/smallstepstowellness













| Suzy Reading | self care revolution | stand tall like a mountain | everyday self care | overwhelm | grief | emotional health | mental health| 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52361548Fri, 06 Jan 2023 06:55:01 +0000Mari CraigThe first episode of the new year is with none other than Suzy Reading. This episode was recorded nearly a year ago, but the topic is as relevant as ever, and I cannot get enough of Suzy's wisdom. Suzy Reading is a mother of two, an author, Chartered...
Suzy Reading is a mother of two, an author, Chartered Psychologist and Coach.

She specialises in self-care, helping people manage their stress, emotions, and energetic bank balance.

In this episode of the Small Steps to Wellness show, Suzy and I talk about how we can manage our stress, overwhelm, grief and more, through small, everyday self care practices.

Suzy's first book ‘The Self-Care Revolution’ published by Aster came out in 2017, 'Stand Tall Like a Mountain: Mindfulness & Self-Care for Children and Parents' and 'The Little Book of Self-Care’ came out in 2019. ‘Self-Care for Tough Times’ and her first children’s book ‘This Book Will (Help) Make You Happy’ were published in 2021. Her first journal And Breathe is hot off the press and Sit to Get Fit is also out.

Join Suzy’s Wellbeing Community at:
Instagram: www.instagram.com/suzyreading/

Facebook: www.facebook.com/SuzyReadingPsychologyAndYoga/

Twitter:
https://twitter.com/SuzyReading www.suzyreading.co.uk

To find out more about me and what I'm up to, head over here: www.instagram.com/smallstepstowellness













| Suzy Reading | self care revolution | stand tall like a mountain | everyday self care | overwhelm | grief | emotional health | mental health| 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2505andbreathe,berkhamsted,managingstress,mindfulness,selfcare,selfcareishealthcare,smallstepstowellness,suzyreadingyes19fullhttps://www.spreaker.com/episode/18-happy-christmas-and-plans-for-the-new-year--52273744
Hear what my plans for the new year are in this episode, and see if you’d like to be a part of it!

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52273744Sat, 24 Dec 2022 14:38:56 +0000Mari CraigChristmas is in my opinion not the time to impose restrictions. But neither is the new year the time to start strict regimes. Hear what my plans for the new year are in this episode, and see if you’d like to be a part of it! To get in touch with...
Hear what my plans for the new year are in this episode, and see if you’d like to be a part of it!

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>464christmas,lifestyle,wellnessclean18fullhttps://www.spreaker.com/episode/17-foods-to-eat-for-better-health-with-lina-kumar--52184006
Therefore I've got Lina Kumar with me in this episode, and we are talking about what the majority of us can do to take better care of ourselves.

Lina is born and brought up in Cyprus on the true Mediterranean diet. She worked as a podiatrist for 17 years in the NHS and the private sector, before retraining as a nutritionist in 2016.

Lina is passionate about empowering people to take their health in their hands and minimise the odds of lifestyle disease. She is a lover of all things whole food, especially veg, fruit, nuts and beans.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52184006Fri, 16 Dec 2022 07:10:02 +0000Mari CraigNavigating your way through the jungle that is nutrition advice can be difficult, and it's often hard to decipher what is sound and not so sound advice. Therefore I've got Lina Kumar with me in this episode, and we are talking about what the...
Therefore I've got Lina Kumar with me in this episode, and we are talking about what the majority of us can do to take better care of ourselves.

Lina is born and brought up in Cyprus on the true Mediterranean diet. She worked as a podiatrist for 17 years in the NHS and the private sector, before retraining as a nutritionist in 2016.

Lina is passionate about empowering people to take their health in their hands and minimise the odds of lifestyle disease. She is a lover of all things whole food, especially veg, fruit, nuts and beans.

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2707berkhamsted,coffeelover,eatmorevegetables,eattobeatdisease,eatyourgreens,foodasmedicine,smallstepstowellnesscleanfullhttps://www.spreaker.com/episode/16-the-round-table-on-cleanses-and-diets--52141675
This time I've got with me:
Debbie Best BANT registered nutritional therapist.
Amy Durston, registered reflexologist.
Aina Beathe Framnes, naturopathy student.
Stephanie Bernard, retired primary school teacher and health advocate.

We sit down to talk diets versus cleanses, and share our experiences and why we promote a certain type of cleanse that looks at the whole lifestyle and not just at the food we eat.

This is an episode that I hope will give you the inspiration you need to look at a holistic lifestyle change over a so-called quick fix diet.

Find Amy here: @amylouise_eyh @enlighten_your_health

In our house we love:
Kallo Dark Chocolate Rice Cakes

Homemade doughnuts
https://healthylivingjames.co.uk/gluten-free-cinnamon-baked-doughnuts/

Homemade fluffy pancakes
https://healthylivingjames.co.uk/fluffy-free-from-pancakes/

Tahini brownies -
https://deliciouslyella.com/recipes/tahini-brownies/


Find Debbie here: @bestnutrition63

What we love:
Artificial sweetener free tonics - Fevertree range

Porridge with raspberry chia jam (nice as coming into Autumn).

https://www.bbcgoodfood.com/recipes/raspberry-chia-jam is nice recipe.

Find Aina Beathe here: @natursterk where you will find lots of inspiration on how to make your own cleaning products!

Find Stephanie here: @stephanieb1960

And find Mari here: @smallstepstowellness

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52141675Fri, 09 Dec 2022 18:22:48 +0000Mari CraigIt's time for the round table again. This time I've got with me: Debbie Best BANT registered nutritional therapist. Amy Durston, registered reflexologist. Aina Beathe Framnes, naturopathy student. Stephanie Bernard, retired primary school...
This time I've got with me:
Debbie Best BANT registered nutritional therapist.
Amy Durston, registered reflexologist.
Aina Beathe Framnes, naturopathy student.
Stephanie Bernard, retired primary school teacher and health advocate.

We sit down to talk diets versus cleanses, and share our experiences and why we promote a certain type of cleanse that looks at the whole lifestyle and not just at the food we eat.

This is an episode that I hope will give you the inspiration you need to look at a holistic lifestyle change over a so-called quick fix diet.

Find Amy here: @amylouise_eyh @enlighten_your_health

In our house we love:
Kallo Dark Chocolate Rice Cakes

Homemade doughnuts
https://healthylivingjames.co.uk/gluten-free-cinnamon-baked-doughnuts/

Homemade fluffy pancakes
https://healthylivingjames.co.uk/fluffy-free-from-pancakes/

Tahini brownies -
https://deliciouslyella.com/recipes/tahini-brownies/


Find Debbie here: @bestnutrition63

What we love:
Artificial sweetener free tonics - Fevertree range

Porridge with raspberry chia jam (nice as coming into Autumn).

https://www.bbcgoodfood.com/recipes/raspberry-chia-jam is nice recipe.

Find Aina Beathe here: @natursterk where you will find lots of inspiration on how to make your own cleaning products!

Find Stephanie here: @stephanieb1960

And find Mari here: @smallstepstowellness

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3023berkhamsted,herts,holistichealth,itsalifestyle,itsnotadiet,letstalkaboutlifestyle,lifestylechange,nocaloriecounting,phytonutrientcleanse,pillarsofhealth,smallstepstowellness,toxinfreecleanfullhttps://www.spreaker.com/episode/15-intuitive-eating-with-marcelle-rose--52012579
That's why I've got Marcelle Rose with me to help me understand what intuitive eating is.
Marcelle specialises in helping women beat binge eating, bulimia, emotional eating and yo-yo dieting so they can make peace with their body and heal their relationship with food. For many women this is a transformational experience, so they are able to reclaim their life. She is a Registered Nutritionist and Health Coach with specialist training in eating disorders.
Marcelle works with her clients both in a 1:1 capacity in addition to running her 21-day Un-diet your Mind course (designed to unlock your diet mindset, unlearn your old food patterns and make new confident choices.) Marcelle also loves supporting women with their food and body challenges within her free Facebook community, The food Freedom Collective.

Free Ebook Download: ‘What the diet industry doesn’t want you to know!’-10 weight loss myths exposed and why you’re trapped in the dieting cycle
https://www.subscribepage.com/weightlossmythsexposed

The FOOD FREEDOM COLLECTIVE free Facebook community
Supporting women to find peace with their body & build a happy relationship with food
https://www.facebook.com/groups/thefoodfreedomcollectivewithmarcellerose

Website : http://www.marcellerosenutrition.co.uk

INSTAGRAM: http://www.Instagram.com/marcellerosenutrition

Facebook page: https://www.facebook.com/marcellerosenutrition/

LinkedIn: https://www.linkedin.com/in/marcelle-rose-nutrition

21 day Un-diet your Mind course designed to unlock your diet mindset, unlearn your old food patterns and make new confident choices.

Waiting list:
https://www.subscribepage.com/undietyourmindwaitlist

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 







  | food as medicine | intuitive eating | weight loss  |  diet culture  |  emotional eating |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52012579Fri, 02 Dec 2022 07:55:01 +0000Mari CraigIntuitive eating is a field I know little about, but something I want to learn more about. I often find when working with clients that they want to be told what to eat, but in my opinion that won't work in the long run, because as much as I'd like to,...
That's why I've got Marcelle Rose with me to help me understand what intuitive eating is.
Marcelle specialises in helping women beat binge eating, bulimia, emotional eating and yo-yo dieting so they can make peace with their body and heal their relationship with food. For many women this is a transformational experience, so they are able to reclaim their life. She is a Registered Nutritionist and Health Coach with specialist training in eating disorders.
Marcelle works with her clients both in a 1:1 capacity in addition to running her 21-day Un-diet your Mind course (designed to unlock your diet mindset, unlearn your old food patterns and make new confident choices.) Marcelle also loves supporting women with their food and body challenges within her free Facebook community, The food Freedom Collective.

Free Ebook Download: ‘What the diet industry doesn’t want you to know!’-10 weight loss myths exposed and why you’re trapped in the dieting cycle
https://www.subscribepage.com/weightlossmythsexposed

The FOOD FREEDOM COLLECTIVE free Facebook community
Supporting women to find peace with their body & build a happy relationship with food
https://www.facebook.com/groups/thefoodfreedomcollectivewithmarcellerose

Website : http://www.marcellerosenutrition.co.uk

INSTAGRAM: http://www.Instagram.com/marcellerosenutrition

Facebook page: https://www.facebook.com/marcellerosenutrition/

LinkedIn: https://www.linkedin.com/in/marcelle-rose-nutrition

21 day Un-diet your Mind course designed to unlock your diet mindset, unlearn your old food patterns and make new confident choices.

Waiting list:
https://www.subscribepage.com/undietyourmindwaitlist

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 







  | food as medicine | intuitive eating | weight loss  |  diet culture  |  emotional eating |

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2720caloriecounting,diet,dietculture,eatingdisorders,emotionaleating,holistichealth,intuitiveeating,lifestyle,lifestylechange,smallstepstowellness,weightloss,wellnessclean15fullhttps://www.spreaker.com/episode/14-the-ingredients-of-optimal-health-with-geoffrey-montague-smith--52012491
Geoffrey is a registered osteopath and is the founder of the Atman Clinic in Tunbridge Wells in Kent. He also sees patients from his London practice in The City. He practices integrated osteopathic medicine combining many different complementary medical methods and naturopathic principles. He teaches internationally and is often invited to speak at international conferences. He has a special interest in bio-energetic medicine and the body mind spirit connection. Geoffrey recommends Juice Plus+ to all of his patients as one of the foundational ‘Pillars of Health’.

When Geoff and I sit down to talk, it’s hard knowing where the conversation will take us, because health is such a broad topic and there are so many things worth discussing! I hope you’ll enjoy this episode as much as I did recording it. 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/52012491Fri, 25 Nov 2022 19:34:58 +0000Mari CraigIn this episode of the Small Steps to Wellness Show I sit down to talk to my friend and colleague Geoffrey Montague-Smith about what it takes to be truly healthy, and what he believes is hindering a lot of us in achieving optimal health. Geoffrey is...
Geoffrey is a registered osteopath and is the founder of the Atman Clinic in Tunbridge Wells in Kent. He also sees patients from his London practice in The City. He practices integrated osteopathic medicine combining many different complementary medical methods and naturopathic principles. He teaches internationally and is often invited to speak at international conferences. He has a special interest in bio-energetic medicine and the body mind spirit connection. Geoffrey recommends Juice Plus+ to all of his patients as one of the foundational ‘Pillars of Health’.

When Geoff and I sit down to talk, it’s hard knowing where the conversation will take us, because health is such a broad topic and there are so many things worth discussing! I hope you’ll enjoy this episode as much as I did recording it. 

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3038holistichealth,osteopathy,smallstepstowellness,soundhealing,thepillarsofhealth,wellness,wholefoodnutritionyes14fullhttps://www.spreaker.com/episode/13-the-importance-of-a-healthy-gut-with-nikkie-windsor--51909954
In this episode I sit down to talk to Nikkie Windsor on the importance of a healthy gut on not just our mental health, but our health overall, and I hear her story of living with Crohn's disease.

Nikkie Windsor is a Certified Nutritionist, Health Coach, Yoga Breathing Coach, gut health expert and fermentation specialist.

Inspired by her personal journey of living with Crohn’s disease and IBS for over 35 years, Nikkie helps people prioritise their gut health and provides hope for people who feel trapped by chronic disease and those living with bowel disorders.

Within 12 months, Nikkie went from lying in a hospital bed to living in the jungle of Costa Rica where she spent over a decade rediscovering traditional and sustainable living practices and understanding the role that diet, lifestyle and mindset have on her well-being.

Nikkie founded Jungle Goddess Gut Health UK in 2014 selling fermented products and health foods while supporting people with digestive issues and food intolerances.

Since returning to the UK and graduating Nikkie offers personalised coaching programs and continues to share and teach the skills learned in the jungle at talks, demonstrations, and workshops.

Her next workshop is an online gut health and fermenting workshop happening on the 23rd of November 2022 and you can sign up here: https://www.eventbrite.co.uk/e/fermented-foods-and-gut-health-workshop-online-tickets-444614051597

To get in touch with Nikkie, visit her website www.thejunglegoddess.com or find her on social media under @guthealthuk .

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   


| gut health | gut issues | crohns disease | food intolerances | fermented foods | probiotics | prebiotics

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51909954Fri, 18 Nov 2022 07:00:02 +0000Mari CraigThe gut brain connection is getting more and more attention, and deservedly so. In this episode I sit down to talk to Nikkie Windsor on the importance of a healthy gut on not just our mental health, but our health overall, and I hear her story of...
In this episode I sit down to talk to Nikkie Windsor on the importance of a healthy gut on not just our mental health, but our health overall, and I hear her story of living with Crohn's disease.

Nikkie Windsor is a Certified Nutritionist, Health Coach, Yoga Breathing Coach, gut health expert and fermentation specialist.

Inspired by her personal journey of living with Crohn’s disease and IBS for over 35 years, Nikkie helps people prioritise their gut health and provides hope for people who feel trapped by chronic disease and those living with bowel disorders.

Within 12 months, Nikkie went from lying in a hospital bed to living in the jungle of Costa Rica where she spent over a decade rediscovering traditional and sustainable living practices and understanding the role that diet, lifestyle and mindset have on her well-being.

Nikkie founded Jungle Goddess Gut Health UK in 2014 selling fermented products and health foods while supporting people with digestive issues and food intolerances.

Since returning to the UK and graduating Nikkie offers personalised coaching programs and continues to share and teach the skills learned in the jungle at talks, demonstrations, and workshops.

Her next workshop is an online gut health and fermenting workshop happening on the 23rd of November 2022 and you can sign up here: https://www.eventbrite.co.uk/e/fermented-foods-and-gut-health-workshop-online-tickets-444614051597

To get in touch with Nikkie, visit her website www.thejunglegoddess.com or find her on social media under @guthealthuk .

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   


| gut health | gut issues | crohns disease | food intolerances | fermented foods | probiotics | prebiotics

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3471autoimmunediseases,breathwork,chronicillness,crohnsdisease,eatforyourgut,fermentation,fermentedfoods,foodasmedicine,gutbrainconnection,guthealth,healthcoach,holistichealth,ibs,microbiome,microbiota,mindset,nutrition,smallstepstowellnessclean13fullhttps://www.spreaker.com/episode/12-the-perfect-mother-myth-with-lucy-higgins--51864725
Lucy Higgins is a Mum to two boys living in Hertfordshire. She is an International Coaching Federation accredited Coach who helps parents to achieve their personal and professional potential without sacrificing their wellbeing. Driven by her core value of fairness and empathy, she is passionate about ending the mental health stigma and achieving gender equality.

Prior to retraining as a Coach in 2018, she spent 20 years in Corporate Communications - she now works with corporates and with individuals running group and 1-1 career, leadership and wellbeing coaching programmes.

Her Instagram is called Big Talk for Mums (for Mums who hate small talk) because she believes we should be more vulnerable and supportive in the Mum community if we want to challenge patriarchal motherhood and create equal opportunities for women in the next generation.

You can find Lucy here:

www.bigtalkformums.co.uk

www.instagram.com/bigtalkformums



To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



| matrescence | the perfect mother | parenting | mothering | motherhood | raising children | bringing up children|

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51864725Fri, 11 Nov 2022 16:55:32 +0000Mari CraigIn this episode of the show I am talking to Lucy Higgins about the perfect mother myth, the pressure we feel as mums, where it's coming from, and also some of the tools we can use to help ourselves on the motherhood journey. Lucy Higgins is a Mum to...
Lucy Higgins is a Mum to two boys living in Hertfordshire. She is an International Coaching Federation accredited Coach who helps parents to achieve their personal and professional potential without sacrificing their wellbeing. Driven by her core value of fairness and empathy, she is passionate about ending the mental health stigma and achieving gender equality.

Prior to retraining as a Coach in 2018, she spent 20 years in Corporate Communications - she now works with corporates and with individuals running group and 1-1 career, leadership and wellbeing coaching programmes.

Her Instagram is called Big Talk for Mums (for Mums who hate small talk) because she believes we should be more vulnerable and supportive in the Mum community if we want to challenge patriarchal motherhood and create equal opportunities for women in the next generation.

You can find Lucy here:

www.bigtalkformums.co.uk

www.instagram.com/bigtalkformums



To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



| matrescence | the perfect mother | parenting | mothering | motherhood | raising children | bringing up children|

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2979berkhamsted,hertfordshire,mothering,mumchallenges,mumlife,parenting,smallstepstowellness,theperfectmothermyth,wellnesspodcastclean12fullhttps://www.spreaker.com/episode/11-the-round-table-reading-food-labels-and-trying-to-choose-healthy-options--51631989
What's the deal with artificial sweeteners?
Carrageenan, what on earth does that mean?
Organic vs non organic food?
We have allergies, how do I manage that?

We share our struggles, but also solutions!

More from Amy:

@amylouise_eyh @enlighten_your_health

In our house we love:
Kallo Dark Chocolate Rice Cakes

Homemade doughnuts
https://healthylivingjames.co.uk/gluten-free-cinnamon-baked-doughnuts/

Violife dairy free cheese seems to be the only cheese alternative I can find that suits my sensitive tummy.

Homemade fluffy pancakes
https://healthylivingjames.co.uk/fluffy-free-from-pancakes/

More from Vicky:

@vickyvixvictoria

In our house we love:
Freee organic super grain hoops

Montezumas Giant dark chocolate buttons

Moo free chocolate

Karma Organic Cola

Tahini brownies -
https://deliciouslyella.com/recipes/tahini-brownies/

More from Debbie:

@bestnutrition63

What we love:
Artificial sweetener free tonics - Fevertree range (essential for hubby as aspartame triggers his gout)

Porridge with raspberry chia jam (nice as coming into Autumn).

https://www.bbcgoodfood.com/recipes/raspberry-chia-jam is a nice recipe.

My advice: Check labels to avoid artificial sweeteners: aspartame, acesulfame K, sucralose. In my view small amounts of sugar are better than using artificial sweeteners. Choose products with the fewest ingredients. Long lists of chemicals indicate high degrees of processing and far removed from the natural form of food.

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



| food labels | artificial sweeteners | kids food | healthy kids | healthy children | healthy families | food intolerances | carrageenan | organic food|

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51631989Fri, 04 Nov 2022 07:25:01 +0000Mari CraigIn this episode I am joined by Vicky, Amy and Debbie talking about the challenges of eating healthily in today's world. What's the deal with artificial sweeteners? Carrageenan, what on earth does that mean? Organic vs non organic food? We have...
What's the deal with artificial sweeteners?
Carrageenan, what on earth does that mean?
Organic vs non organic food?
We have allergies, how do I manage that?

We share our struggles, but also solutions!

More from Amy:

@amylouise_eyh @enlighten_your_health

In our house we love:
Kallo Dark Chocolate Rice Cakes

Homemade doughnuts
https://healthylivingjames.co.uk/gluten-free-cinnamon-baked-doughnuts/

Violife dairy free cheese seems to be the only cheese alternative I can find that suits my sensitive tummy.

Homemade fluffy pancakes
https://healthylivingjames.co.uk/fluffy-free-from-pancakes/

More from Vicky:

@vickyvixvictoria

In our house we love:
Freee organic super grain hoops

Montezumas Giant dark chocolate buttons

Moo free chocolate

Karma Organic Cola

Tahini brownies -
https://deliciouslyella.com/recipes/tahini-brownies/

More from Debbie:

@bestnutrition63

What we love:
Artificial sweetener free tonics - Fevertree range (essential for hubby as aspartame triggers his gout)

Porridge with raspberry chia jam (nice as coming into Autumn).

https://www.bbcgoodfood.com/recipes/raspberry-chia-jam is a nice recipe.

My advice: Check labels to avoid artificial sweeteners: aspartame, acesulfame K, sucralose. In my view small amounts of sugar are better than using artificial sweeteners. Choose products with the fewest ingredients. Long lists of chemicals indicate high degrees of processing and far removed from the natural form of food.

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



| food labels | artificial sweeteners | kids food | healthy kids | healthy children | healthy families | food intolerances | carrageenan | organic food|

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2788artificialsweeteners,carrageenan,cookfromscratch,foodadditives,foodintolerances,organicvsnonorganicclean11fullhttps://www.spreaker.com/episode/10-eating-for-bone-health--51643789
This is a shorter episode with an introduction to some key nutrients, and I am not going into a lot of different foods, but for further help on the topic, please reach out to me on Instagram @smallstepstowellness and we can continue the conversation.

If you want more information on some of the supplements I use, please reach out to me.


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   






| eat for bone health | osteoporosis | bone loss | menopause | perimenopause | postmenopause | womenshealth

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51643789Fri, 21 Oct 2022 12:16:49 +0000Mari CraigIt's menopause awareness month and I'm looking at what nutrients we should cover to help prevent bone loss as this is a problem for a lot of women as they enter this next big phase in their lives. This is a shorter episode with an introduction to...
This is a shorter episode with an introduction to some key nutrients, and I am not going into a lot of different foods, but for further help on the topic, please reach out to me on Instagram @smallstepstowellness and we can continue the conversation.

If you want more information on some of the supplements I use, please reach out to me.


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   






| eat for bone health | osteoporosis | bone loss | menopause | perimenopause | postmenopause | womenshealth

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>1124berkhamsted,boneloss,bonemineraldensity,eatingformenopause,menopause,menopauseawarenessmonth,osteoporosis,perimenopause,smallstepstowellnessclean10fullhttps://www.spreaker.com/episode/9-menopause-and-pelvic-health-with-becky-aston--51573757
Becky has over 20 years experience of working with men and women with pelvic health issues. She worked in the NHS for 15 years before starting her private practice in Berkhamsted, where she works alongside 2 other fabulous women's health physios.

In addition to helping women during menopause, the clinic also treats women of all ages with issues affecting the pelvic area. From stress urinary incontinence, pelvic organ prolapse, overactive bladder syndrome, painful bladder syndrome (cystitis), endometriosis, to treating women during pregnancy with back and pelvic issues as well as helping women recover post birth with abdominal and pelvic floor issues.

To get in touch with Becky, or to find a physiotherapist that can help with pelvic floor and menopause symptoms, see below links:

https://squeezyapp.com/directory/

https://thepogp.co.uk/patients/physiotherapists/

https://www.beckyastonphysiotherapy.co.uk

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   


physiotherapy | menopause | perimenopause | postmenopause | womenshealth | pelvic floor | menopause symptoms | post birth 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51573757Fri, 14 Oct 2022 11:34:04 +0000Mari CraigIn this episode I sit down to talk to physiotherapist Becky Aston - a pelvic health Physiotherapist - about menopause symptoms and how she supports women through challenging times of life for their body, including peri and post menopause. Becky has...
Becky has over 20 years experience of working with men and women with pelvic health issues. She worked in the NHS for 15 years before starting her private practice in Berkhamsted, where she works alongside 2 other fabulous women's health physios.

In addition to helping women during menopause, the clinic also treats women of all ages with issues affecting the pelvic area. From stress urinary incontinence, pelvic organ prolapse, overactive bladder syndrome, painful bladder syndrome (cystitis), endometriosis, to treating women during pregnancy with back and pelvic issues as well as helping women recover post birth with abdominal and pelvic floor issues.

To get in touch with Becky, or to find a physiotherapist that can help with pelvic floor and menopause symptoms, see below links:

https://squeezyapp.com/directory/

https://thepogp.co.uk/patients/physiotherapists/

https://www.beckyastonphysiotherapy.co.uk

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   


physiotherapy | menopause | perimenopause | postmenopause | womenshealth | pelvic floor | menopause symptoms | post birth 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2483berkhamsted,menopause,menopauseawarenessmonth,pelvicfloor,perimenopause,postnatal,smallstepstowellness,womenshealth,womenshealthmattersclean9fullhttps://www.spreaker.com/episode/8-navigating-menopause-with-keris-marsden--51496570
Keris is a clinical nutritionist specialising in peri-menopause and menopause. We discuss what symptoms of peri-menopause are, what treatment options are out there and what we can do to nourish ourselves whilst navigating this new stage of our lives.

In addition to being a clinical nutritionist, Keris is also a Personal Trainer, Yoga Teacher and founder of Fitter Food. She has co-authored two successful recipe books and lectures in nutrition. She currently runs a private practice consulting with individuals to help them optimise their long-term health with an integrated approach that incorporates nutrition, physical activity, supplements and mental health support. Her specialist skills include evidence-based treatment for perimenopause/menopause, fertility, PCOS, digestive issues, fatigue, Type 2 diabetes and cancer.

You can find Keris here:

https://www.facebook.com/FitterFood

https://www.instagram.com/fitterfood/


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   




menopause | perimenopause | womenshealth | hrt | hormone replacement therapy | food as medicine |


Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51496570Fri, 07 Oct 2022 08:51:24 +0000Mari CraigOctober is World Menopause Awareness Months and I therefore want to share this conversation that I had with Keris Marsden on the topic a while back. Keris is a clinical nutritionist specialising in peri-menopause and menopause. We discuss what...
Keris is a clinical nutritionist specialising in peri-menopause and menopause. We discuss what symptoms of peri-menopause are, what treatment options are out there and what we can do to nourish ourselves whilst navigating this new stage of our lives.

In addition to being a clinical nutritionist, Keris is also a Personal Trainer, Yoga Teacher and founder of Fitter Food. She has co-authored two successful recipe books and lectures in nutrition. She currently runs a private practice consulting with individuals to help them optimise their long-term health with an integrated approach that incorporates nutrition, physical activity, supplements and mental health support. Her specialist skills include evidence-based treatment for perimenopause/menopause, fertility, PCOS, digestive issues, fatigue, Type 2 diabetes and cancer.

You can find Keris here:

https://www.facebook.com/FitterFood

https://www.instagram.com/fitterfood/


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   




menopause | perimenopause | womenshealth | hrt | hormone replacement therapy | food as medicine |


Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3689berkhamsted,eatingformenopause,holistichealthcare,hormonetherapy,hrt,knowyourperiod,learnaboutmenopause,menopause,perimenopause,postmenopause,preventativehealthcare,smallstepstowellness,womenshealth,worldmenopauseawarenessmonthclean8fullhttps://www.spreaker.com/episode/7-how-to-bloody-love-ourselves-with-wendy-windle--51419152
Wendy is on a mission to help spirited, but stuck women to release the hidden fears that are holding them back, break out of the good girl box, and create a life true to themselves.
Wendy teaches her clients effective practices to eliminate stress and anxiety, and create sustainable self-care systems that propel them forwards.

She splits her time between her homes in London and Mexico and is happiest when she's covered in cats, and eating chips.

You can find Wendy here: wendywindle.com

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51419152Fri, 30 Sep 2022 06:00:02 +0000Mari CraigWendy Windle is not just any coach, she is the love your bloody self coach. In this episode we sit down to talk about exactly this challenge: how can women break out of the good girl box that so many of us find ourselves in, and learn to just bloody...
Wendy is on a mission to help spirited, but stuck women to release the hidden fears that are holding them back, break out of the good girl box, and create a life true to themselves.
Wendy teaches her clients effective practices to eliminate stress and anxiety, and create sustainable self-care systems that propel them forwards.

She splits her time between her homes in London and Mexico and is happiest when she's covered in cats, and eating chips.

You can find Wendy here: wendywindle.com

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3002berkhamsted,coaching,holistichealth,loveyourself,selfcare,selfcareishealthcare,selfhelp,smallstepstowellness,womentalkyes7fullhttps://www.spreaker.com/episode/6-living-in-alignment-with-lindsay-carricarte-jones--51331350
Lindsay is a new thought spiritual practitioner and master spiritual psychology coach, quantum healer, and host of the Detoxxxing from the Matrix podcast, which I can highly recommend.

If you're familiar with Human Design, you'll be interested to know that she is a Mental Projector, and an all-around consciousness explorer. Lindsay is devoted to bringing the truth to the world, helping sensitive humans heal and unlock soulful gifts through trauma healing and the Recovery of Self, Soul, and Spirit.

She helps projectors and highly sensitive souls who know they have a purpose to recover themselves from program of co-dependency, addiction, people pleasing, self-doubt and sabotage.

Through her group programs and 1:1 coaching she offers subconscious reprogramming, trauma healing, and emotional alchemy to take you from living in overwhelm, doubt, bitterness and burnout, to alignment, magnetism and sovereignty.
Together with her clients she restores the true identi
ty of badass divine creator as they peel back the layers of who we’ve been programmed to be.

This is an episode you do not want to miss!

You can find Lindsay here:

www.Instagram.com/iamlindscarricarte

https://www.facebook.com/LindsCarricarte

Gifts & Resources
https://linktr.ee/iamlindscarricarte

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



human design | mental projector | human design projector | alignment | life coach

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51331350Fri, 23 Sep 2022 06:00:02 +0000Mari CraigIn this episode I sit down to talk to my coach, Lindsay Carricarte-Jones about living in alignment and her journey to get to where she is today. Lindsay is a new thought spiritual practitioner and master spiritual psychology coach, quantum healer,...
Lindsay is a new thought spiritual practitioner and master spiritual psychology coach, quantum healer, and host of the Detoxxxing from the Matrix podcast, which I can highly recommend.

If you're familiar with Human Design, you'll be interested to know that she is a Mental Projector, and an all-around consciousness explorer. Lindsay is devoted to bringing the truth to the world, helping sensitive humans heal and unlock soulful gifts through trauma healing and the Recovery of Self, Soul, and Spirit.

She helps projectors and highly sensitive souls who know they have a purpose to recover themselves from program of co-dependency, addiction, people pleasing, self-doubt and sabotage.

Through her group programs and 1:1 coaching she offers subconscious reprogramming, trauma healing, and emotional alchemy to take you from living in overwhelm, doubt, bitterness and burnout, to alignment, magnetism and sovereignty.
Together with her clients she restores the true identi
ty of badass divine creator as they peel back the layers of who we’ve been programmed to be.

This is an episode you do not want to miss!

You can find Lindsay here:

www.Instagram.com/iamlindscarricarte

https://www.facebook.com/LindsCarricarte

Gifts & Resources
https://linktr.ee/iamlindscarricarte

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



human design | mental projector | human design projector | alignment | life coach

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2591alignment,berkhamsted,followyourdesign,holistichealthcare,humandesign,livinginalignment,mentalprojector,recoverfromdrugs,recovery,smallstepstowellness,traumahealingyes6fullhttps://www.spreaker.com/episode/5-sarah-hunt-on-raising-a-child-with-extra-needs-and-finding-time-for-herself--51013790
Sarah is originally from Australia, but has been in the UK coming up 18 years, after initially coming over on a 1 year career break!

She has worked hard on herself in the last few years to keep a good balance of health and fitness and self care but also going out with friends and enjoying herself and living life to the full!

I want to find out how Sarah fits it all in (she has even started a side-line business!), and why she finds it so important to take time out for herself.

As the saying goes, you can't pour from an empty cup, and Sarah has truly taken that to heart in order to be the mummy she wants to be for her girls.

I hope you will be as inspired as I was after listening to our conversation.


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



SEN | extra needs | single mum | single parent |staying healthy | aussie

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51013790Fri, 16 Sep 2022 06:00:03 +0000Mari CraigIn this episode I sit down to talk to Sarah Hunt, a hardworking PA to a MD during the day, but also a single mum to two young girls aged 6 and 8. The eldest has special needs, in form of a chromosome disorder. Sarah is originally from Australia, but...
Sarah is originally from Australia, but has been in the UK coming up 18 years, after initially coming over on a 1 year career break!

She has worked hard on herself in the last few years to keep a good balance of health and fitness and self care but also going out with friends and enjoying herself and living life to the full!

I want to find out how Sarah fits it all in (she has even started a side-line business!), and why she finds it so important to take time out for herself.

As the saying goes, you can't pour from an empty cup, and Sarah has truly taken that to heart in order to be the mummy she wants to be for her girls.

I hope you will be as inspired as I was after listening to our conversation.


To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   



SEN | extra needs | single mum | single parent |staying healthy | aussie

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2680additionalneeds,berkhamsted,chromosomedisorder,parenting,singleparenting,smallstepstowellness,specialneeds,wfh,wholefoodnutrition,youcantpourfromanemptycupyes5fullhttps://www.spreaker.com/episode/4-amie-lunt-on-artificial-sweeteners-in-children-s-drinks--51013789
In this episode I sit down to talk to nutritional therapist Amie Lunt to try to find out more about artificial sweeteners and why she as a clinician and a mother is doing everything she can to avoid them, both for herself and her children.

Amie is a qualified Nutritional Therapist, Breastfeeding Peer Supporter and an advocate for infant health and nutrition. She volunteers for a local breastfeeding charity supporting new mums with their breastfeeding journeys and is extremely passionate about infant feeding and childhood nourishment. Above all, she is a mummy to five-year old Isla and 20-month old Lola and is simply trying to navigate the roller-coaster journey that motherhood is.

She is most widely known for her work as The Mummy Nutritionist, helping families with starting solids and sharing information on how to increase the nutrient density of our little ones’ diets.

You will find her on Instagram @amie.nutrition where she shares all of her knowledge and experience of breastfeeding, introducing foods and infant nutrition, as well as advice for the health of mums and mums-to-be, or at her website amienutrition.co.uk where you will find more about herself, her journey and details of how to contact her.

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   





artificial sweeteners | aspartame | sucralose | sugar | kids drinks | nutrition | healthy kids

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51013789Fri, 09 Sep 2022 06:00:03 +0000Mari CraigWe all keep hearing how bad sugar is for us, but what about artificial sweeteners? No calories are surely a good thing, right? In this episode I sit down to talk to nutritional therapist Amie Lunt to try to find out more about artificial sweeteners...
In this episode I sit down to talk to nutritional therapist Amie Lunt to try to find out more about artificial sweeteners and why she as a clinician and a mother is doing everything she can to avoid them, both for herself and her children.

Amie is a qualified Nutritional Therapist, Breastfeeding Peer Supporter and an advocate for infant health and nutrition. She volunteers for a local breastfeeding charity supporting new mums with their breastfeeding journeys and is extremely passionate about infant feeding and childhood nourishment. Above all, she is a mummy to five-year old Isla and 20-month old Lola and is simply trying to navigate the roller-coaster journey that motherhood is.

She is most widely known for her work as The Mummy Nutritionist, helping families with starting solids and sharing information on how to increase the nutrient density of our little ones’ diets.

You will find her on Instagram @amie.nutrition where she shares all of her knowledge and experience of breastfeeding, introducing foods and infant nutrition, as well as advice for the health of mums and mums-to-be, or at her website amienutrition.co.uk where you will find more about herself, her journey and details of how to contact her.

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   





artificial sweeteners | aspartame | sucralose | sugar | kids drinks | nutrition | healthy kids

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2712artificialsweeteners,berkhamsted,caloriecounting,childrensdrinks,childrenshealth,kidsnutrition,nocalories,smallstepstowellness,sugarvssweeteners,wakefield,wholefoodsyes4fullhttps://www.spreaker.com/episode/3-sarah-griffith-on-picky-eaters-and-how-to-help-children-enjoy-food--51013791
In this conversation we talk about what we as parents can do to help our children enjoy mealtimes more, how she helps the families that come to see her and what results they are seeing in their children's eating habits.

I have myself worked with Sarah to help one of my children enjoy food more, and what's so great about Sarah is that she doesn't just sit there and tell you what to do, but rather, she helps you find solutions yourself that work for your family setting. Her help has made mealtimes so much more enjoyable in our household and has helped us find strategies that have allowed us to introduce a wider variety of foods at dinner time.

To find Sarah, please head to Instagram and search for @feelbetterfamilies where she has lots of advice, freebies and info on how you can work with her.

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   




picky eaters | fussy eaters | vegetables | children's health | kids nutrition | family mealtimes 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51013791Fri, 02 Sep 2022 06:00:02 +0000Mari CraigSarah Griffith is a health coach, parenting mentor and children's eating specialist. In this conversation we talk about what we as parents can do to help our children enjoy mealtimes more, how she helps the families that come to see her and what...
In this conversation we talk about what we as parents can do to help our children enjoy mealtimes more, how she helps the families that come to see her and what results they are seeing in their children's eating habits.

I have myself worked with Sarah to help one of my children enjoy food more, and what's so great about Sarah is that she doesn't just sit there and tell you what to do, but rather, she helps you find solutions yourself that work for your family setting. Her help has made mealtimes so much more enjoyable in our household and has helped us find strategies that have allowed us to introduce a wider variety of foods at dinner time.

To find Sarah, please head to Instagram and search for @feelbetterfamilies where she has lots of advice, freebies and info on how you can work with her.

To get in touch with me, please head over to my Instagram
To find out what other services I offer, check out the links here: Services   




picky eaters | fussy eaters | vegetables | children's health | kids nutrition | family mealtimes 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>2237berkhamsted,enjoymealtimes,feelbetterfamilies,harpenden,healthcoach,kidshealth,kidsnutrition,mealtimes,pickyeaters,smallstepstowellnessclean3fullhttps://www.spreaker.com/episode/2-in-conversation-with-the-medicinal-chef--51013786
Little did she or I know what this book would lead to for me. From thinking that being slim was the way forward and that what I had to do was eat less and move more, the book taught me that it is what I eat that matters. And the author of this book was none other than Dale Pinnock, who I have with me on the show today!

Dale Pinnock has dedicated the last nearly 30 years of his life to the field of Nutrition and helping people like you and me achieve better health. Nutrition is an incredibly powerful and effective tool in the management and prevention of disease. It represents one of the key things that we can actually do for ourselves to actively play a role in our own healthcare.

He is a Sunday Times best selling author of 18 books, clinical practitioner, TV presenter and teacher. He holds a BSc in Human Nutrition, a BSc in Herbal Medicine, and a Post Graduate Degree in Nutritional Medicine. He is also the creator of the culinary medicine college, of which I am one of the students.

In this episode we talk about the health issues facing us in today's society and what we can do to improve our own health.

You can find Dale Pinnock on www.dalepinnock.com or on Instagram under @themedicinalchef

To get in touch with me, please head over to my Instagram To find out what other services I offer, check out the links here: Services   




nutrition | food quality | food poverty | insulin resistance | healthy eating 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51013786Fri, 02 Sep 2022 06:00:02 +0000Mari CraigA few years ago, before I had understood the connection between food and health, my mother in law told me she’d got a book from the book people when they’d come to her work. It was a book by someone calling themselves the medicinal chef. She thought...
Little did she or I know what this book would lead to for me. From thinking that being slim was the way forward and that what I had to do was eat less and move more, the book taught me that it is what I eat that matters. And the author of this book was none other than Dale Pinnock, who I have with me on the show today!

Dale Pinnock has dedicated the last nearly 30 years of his life to the field of Nutrition and helping people like you and me achieve better health. Nutrition is an incredibly powerful and effective tool in the management and prevention of disease. It represents one of the key things that we can actually do for ourselves to actively play a role in our own healthcare.

He is a Sunday Times best selling author of 18 books, clinical practitioner, TV presenter and teacher. He holds a BSc in Human Nutrition, a BSc in Herbal Medicine, and a Post Graduate Degree in Nutritional Medicine. He is also the creator of the culinary medicine college, of which I am one of the students.

In this episode we talk about the health issues facing us in today's society and what we can do to improve our own health.

You can find Dale Pinnock on www.dalepinnock.com or on Instagram under @themedicinalchef

To get in touch with me, please head over to my Instagram To find out what other services I offer, check out the links here: Services   




nutrition | food quality | food poverty | insulin resistance | healthy eating 

Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3336berkhamsted,bloodsugarmanagement,culinarymedicine,dalepinnock,eattobeatillness,foodasmedicine,foodpoverty,holistichealth,letfoodbethymedicine,nutrition,smallstepstowellness,themedicinalchefyes2fullhttps://www.spreaker.com/episode/1-powerthoughts-with-natalie-costa--51013787
With over ten years experience in teaching and education, Natalie Costa is all too familiar with the struggles, pressures and demands that both teachers and children face.

This is why she created POWER THOUGHTS. Power Thoughts is a teaching, coaching and mindfulness based service which is aimed at empowering children to tap into the ‘power’ of their minds. Through their sessions the children are taught how to become confident, resilient and robust, developing a ‘can-do’ attitude that allows them to flourish both in and out of the classroom setting.

Currently, my eldest daughter and I are going through one of her courses in how to manage big feelings. It is truly making us think about how we react to things, and helping us put words on where we feel our feelings when they get overwhelming. During the first video, both my daughter and I sat nodding because it was as though Natalie was speaking about my daughter, as she was so spot on with so much. This made us both feel less alone in our feelings, because other children are clearly feeling similar to us.

If you want to find out how Natalie can help you and your child, please head over to her website https://www.powerthoughts.co.uk/ or you can find her on Instagram under @powerthoughtsnc

To get in touch with me, please head over to my Instagram

To find out what other services I offer, check out the links here: Services 


Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>https://api.spreaker.com/episode/51013787Thu, 25 Aug 2022 06:00:03 +0000Mari CraigNatalie Costa is a woman I have been following on Instagram for a while. Whenever I share any of her posts with my friends, they always comment on her ability to see their child, and it often feels as though she is speaking directly to them. This is...
With over ten years experience in teaching and education, Natalie Costa is all too familiar with the struggles, pressures and demands that both teachers and children face.

This is why she created POWER THOUGHTS. Power Thoughts is a teaching, coaching and mindfulness based service which is aimed at empowering children to tap into the ‘power’ of their minds. Through their sessions the children are taught how to become confident, resilient and robust, developing a ‘can-do’ attitude that allows them to flourish both in and out of the classroom setting.

Currently, my eldest daughter and I are going through one of her courses in how to manage big feelings. It is truly making us think about how we react to things, and helping us put words on where we feel our feelings when they get overwhelming. During the first video, both my daughter and I sat nodding because it was as though Natalie was speaking about my daughter, as she was so spot on with so much. This made us both feel less alone in our feelings, because other children are clearly feeling similar to us.

If you want to find out how Natalie can help you and your child, please head over to her website https://www.powerthoughts.co.uk/ or you can find her on Instagram under @powerthoughtsnc

To get in touch with me, please head over to my Instagram

To find out what other services I offer, check out the links here: Services 


Become a supporter of this podcast: https://www.spreaker.com/podcast/the-small-steps-to-wellness-show--5648935/support.]]>3397backtoschool,berkhamsted,bullying,childrenshealth,emotionallyintelligent,friendship,managingbigfeelings,mentalhealth,parenting,raisingchildren,smallstepstowellness,teachingyes1full