S2E35: How to Live a Nutritious Life

I'm a Certified Holistic Nutritionist and it was through holistic nutrition and personal development that helped me to overcome my struggles. It started as a weight loss journey, but became so much more. Now, I help women create healthy habits so they can lose fat in a healthy way while appreciating their bodies. I'll send pictures later this week!

Social Media & Contact Information:

IG: @nutritionwithsamantha
www.samanthakasbrick.com

Podcast Transcript

[00:00:00] Damaged Parents: Welcome back to the relatively damaged podcast by damaged parents where holistic, healthy, hoping people come to learn. Maybe just, maybe we're all a little bit damaged. Someone once told me it's safe to assume 50% of the people I meet are struggling and feel wounded in some way. I would venture to say it's closer to 100%.

Every one of us is either currently struggling or has struggled with something that made us feel less than. Like we aren't good enough. We aren't capable. We are relatively damaged. And that's what we're here to talk about. In my ongoing investigation of the damage self, I want to better understand how others view their own challenges.

Maybe it's not so much about the damage. Maybe it's about our perception and how we deal with it. There is a deep commitment to becoming who we are meant to be. How do you do that? How do you find balance after a damaging experience? My hero is the damaged person. The one who faces seemingly insurmountable odds to come out on the other side, whole.

Those who stare directly into the face of adversity with unyielding persistence to discover their purpose. These are the people who inspire me to be more fully me. Not in spite of my trials, but because of them. Let's hear from another hero.

Today's topic includes sensitive material, which may not be appropriate for children. This podcast is provided for informational purposes only and is not intended as advice. The opinions expressed here were strictly those of the person who gave them.

 Welcome back to Relatively Damaged by Damaged Parents today. We've got Samantha Kasbrick with us. She is a wife, mother wellness advocates, certified holistic nutritionist, who is also. Let's see, how do I want to say this she's overcome many struggles and many of them had to do with weight or impacted weight.

And so this started really started with a weight loss journey, but became so much more. Now she helps women create healthy habits so they can lose fat in a healthy way while appreciating their bodies. Amazing story. She's lost over 40 pounds and completely transformed her life. You can find her @nutritionwithsamantha on instagram or also on her website at https://samanthakasbrick.com.

Samantha, welcome to the show.

[00:02:32] Samantha Kasbrick: Thank you. Thanks so much for having me I'm excited.

[00:02:34] Damaged Parents: Yeah, I mean, sometimes I don't think. At least for me, how much weight and mental illness, or there's gotta be a better word for mental illness, but how they go together. Like those challenges, those emotional challenges and the weight. In fact, recently, I think it was while I was reading the Tao of Pooh.

Like I, the question, I don't remember if it was a question or if it's like, When you go to eat, what is it you're looking for? Is it the eating, is it after the eating or maybe it's just that moment right before which opened up a whole new perspective for me. I mean, have you, what was, what's been your experience and then we'll go into the struggle.

I just am like, I'm like right into this today.

[00:03:25] Samantha Kasbrick: yeah, it's. It's so interesting how it's all intertwined. And I had no idea, even when I started on my journey. Just how powerful holistic nutrition is like now I know that because I studied it. But a lot of my issues came down to inflammation. Like I live living a very inflammatory lifestyle and that affects the mind that affects the gut and everything really.

but yeah, you're absolutely right about you know, emotions playing a big part And why we sometimes eat and the types of foods that we choose to eat sometimes too. Right. So it's all intertwined. And you have to deal with like each separate thing too. Sometimes like the emotions behind the eating, but also what causes the emotions from eating like it's yeah.

It's like a cycle.

[00:04:10] Damaged Parents: Well, and it's not like an alcoholic. You can't just stop eating that's impossible. So I would think it's like learning how to even have new behaviors and relate to food in a whole new way.

[00:04:25] Samantha Kasbrick: Yeah, absolutely. Like, that's why I like to talk about creating healthy habits because yeah. It focuses more on the behaviors. Right. And food addiction, like you mentioned alcoholism, like food addiction is real. Some people don't think So but I think those are just people who haven't experienced it because I've experienced it.

My clients have experienced it. Lots of you I've talked to, you have experienced it and like, yeah, you really have to, figure out like what's really going on there and really leave deal with that. And, just, yeah. Focus on creating those healthy habits and incorporating those nutritious foods.

Cause the thing is the more nutritious foods you incorporate, it's just. The last room you have for the other staff. And it just, it really works out that way. Like adding things in really helps you.

[00:05:04] Damaged Parents: What did you start with? Did you start with the food or did you start with the mental health? I mean, are we really talking about a chicken and egg thing?

[00:05:12] Samantha Kasbrick: I mean, kind of like, for me it was, Ugh, it was. But there was so much, I was dealing with so much. I was really just at an all time low in my life. So, Some things are even harder, a little bit hard for me to remember just cause it's kind of foggy because of like the mental state I was in. Right.

But I, yeah, I started, I basically hit my rock bottom, found myself overweight and dealing with these chronic illnesses and mental illnesses and, decided that something had to change. Like if I was going to keep going, like something had to change, I had to do something.

So it. I started with the plan to lose, lose some weight. I had no idea that it was going to help my chronic illnesses or my mental illnesses, but, that was my main thing?

And then I also, on the side, it was looking into like personal development stuff and like really discovering myself again.

Cause I totally lost myself after having my daughter. It's just totally. And yeah, I kind of just worked on both at the same time, so I don't, but it's just, it's everything though. cause even when you think about nutrition and getting healthy, that you have to work on your mindset because you can't, do that without having a good mindset, you know, you won't last long with like creating the healthy habits.

If you don't have the proper motivation and doing it for the right reasons, then. And that's something like that I work with as well. Like in my programs, like we deal with mindset first because it's so huge, but then holistic nutrition and like these nutritious foods, fueling your body in these healthy ways helps your mind Yeah. It's like it's all together.

[00:06:46] Damaged Parents: Yeah. I mean, I'm just thinking of like, people, I know that struggle with weight, and they'll do really great for a while. And then it will fall apart completely and they will be eating fast food all the time. And I'll notice like very emotional eating, like there's something going on in life.

Therefore it's an excuse to go get way too much food that they can't even eat. And then, always ordering ice cream. I just seems like it's really easy to get into that, that way of being, because I think maybe there's this idea That food. I think there is like what the Tao of Pooh was talking about that feeling right before it's like, there's this rush right before that is maybe joy or happiness,

[00:07:36] Samantha Kasbrick: Yeah I believe that foods like sugar and, I'm not like super familiar. Yeah. I'm not super familiar with this, I have read a bit about it and I think it releases serotonin actually. Like it's the same thing. Like when, you know, you hear a ping from your phone and someone likes your posts, like these things, they affect your brain in ways.

You don't really think that they do, but they do release these hormones, these like happiness hormones. And so yeah, food is definitely a part of that. And certain foods do. Effect that that's why you have a lot of it is, will finding other ways to cope with your emotions, right. As a huge not just using food for that.

But also, yeah, like I said, like just working on mindset and like,, something that I love to do in my program is really teaching people how to love themselves as they are now. And then using that As like a motivation, because then if you love yourself, if you truly love yourself and your body, you want to fuel it and nourish it and, you know, treat it with that respect.

And that helps you make those healthier choices. Like we've found a lot of success with that. Like I, myself. Cause that was part of my journey too, with like learning to love myself. Right? Like it's, all of these things, they're all so important. And they all just tie in together.

[00:08:51] Damaged Parents: Was it hard at the beginning, in the overweight body to look in the mirror and be like, I love you. And, then a second question, like, How did you do that?

[00:09:03] Samantha Kasbrick: Yeah. I mean, it doesn't, it definitely doesn't come naturally and it's not easy and it's not something that's just going to be like, okay, I'll tell myself I love myself and just start loving myself, like right. It takes time and I'm still working on it. It's still not perfect. Right? Like, and this is like three years later.

And you know, it's something you really have to work on every day. Just like anything, right? Like meditation or, people use like affirmations and affirmations can be part of it. So like, for me, it was a lot of, like looking at myself in the mirror and just saying like, I love myself.

So basically yeah. Affirmations for me. That was like a big part. And then just becoming okay with. Like even now, like I have moments where because I'm not like the skinniest person right now, I'm a healthy weight. I'm not like, the classic fitness influencer or weight loss coach that you see on Instagram.

Right. Like, so I do have some feelings about that?

And sometimes that gets to me, but other times it's like, okay, No, I am a healthy weight, like, I am a mother. I have, maybe some loose skin on my tummy and these things are okay though. And you just. I don't, it's hard to explain and it's something that I really like have to work with my clients on and just in their own way too.

Right. But it's just becoming okay with it. You don't necessarily have to love that each part of your body either. Right? Like that's not necessarily something that's ever going to fully happen, but just being okay with it and like, recognizing that you're human and it's okay to like, and everybody looks different and, and just being okay with. Looking the way you do and being the weight that you are, and especially like on your journey. And then once you decide that you're when you never really done your journey, but once you're done losing the weight. Right. But like once you've reached your healthy weight and just recognizing that it might not be.

And this is something I work with all my clients too, because like they have this idea in their minds of like this type of body they want to be in. It's probably something they've seen online. Right. But you have to be okay with. Just being your unique body, chances are, you're not going to look exactly like them and chances are, they're probably on some like crazy, strict diet that isn't very healthy in the long run to be on.

And you want something sustainable, like a healthy lifestyle. Right. And it's not going to be perfect. And it's not sorry I'm going like

off track here a bit, but.

[00:11:17] Damaged Parents: like no, that's fine. Because what I was thinking about as you were talking is it does it a couple of things. First of all, looking in the mirror and recognizing that my body got me here to now. And what a great gift that is, right? Like maybe if I could recognize that. And the other thing hold on, it slipped out of my head was.

That it's more of, it's not here. It is. I found it that it's yes, I think some people, I think what you're trying to say is that some people look at the losing weight as a marathon and that there's a finish line. And when they get to the finish line that everything will be, perfect.

And what you're. Attempting to do is share that yes, you will get to the finish line of losing weight. And yet the journey continues. There will still be ups and downs. I think that's where you were trying to explain.

[00:12:08] Samantha Kasbrick: Yeah, totally, totally. And use reminded me too, of like another like strategy that people could use as like, yeah, I appreciating. Your body, like you were saying, and like just appreciating everything it's done up to this point. Right? Like for me, like my belly I've mentioned it it's a trouble spot for me.

Like my mind goes there, right? Like it's not as skinny as like, maybe people expect or whatever. Right. But but it carried a child like, think about that. Like it, what an amazing thing it did, so different things like that. And like be grateful. for the things that your body can do, if you have working legs, like not everyone does have working legs, you can walk yourself to places and, there's just so many ways to, to look at it that you can just really appreciate and respect your body and love yourself in those kinds of ways

[00:12:51] Damaged Parents: it's almost like a transformational journey to losing weight. It's not just, Hey, I'm going to lose weight and we're just going to focus on food. I mean, you're talking, what I'm hearing is like almost like a spiritual transformation you laugh. Did I.

[00:13:07] Samantha Kasbrick: well, no, it's, it's funny because I'm agnostic. So like, I.

always want to be spiritual, but like, it's hard for me to really, so you're just saying that is no, it's good though, because I can see what you're saying. And it, I guess it kind of is right, like, And that's a thing too. Like basically I attract people to me with the goal of weight loss, but then I give them so much more.

Right. Like, that's like, my goal is like, I'm going to just change your life completely. Okay. Because That's what it did for me. Right. It started out as this weight loss journey. I had no idea that it was going to take me here and yeah, like I'm a completely different person like it's. So strange. And even like being out here doing this, being an entrepreneur, like I would have never done this previously.

Like, I've just have more confidence now and just, a passion obviously to share this with people too. And it's just, it's totally changed my life.

[00:13:54] Damaged Parents: That's awesome. So I just want to go back to the, as you shifted in your mindset and started losing the weight, a word, not even started losing the weight, but the body and changing what you were eating. Did that also help you, do you believe that also helped you emotionally?

[00:14:15] Samantha Kasbrick: Yeah, definitely. Definitely. Like with my mental illnesses, do you mean.

[00:14:19] Damaged Parents: Sure. Yes. All of the above. Anything that you consider emotion, like where you more relax. Maybe not as anxious. Was it like you could handle challenges better? what happened? Right.

[00:14:32] Samantha Kasbrick: Yeah, definitely. And that's something I've looked into as well as like the gut-brain connection, right? , it's huge. Cause actually 95% I believe of serotonin is in your gut and serotonin is the happy hormone that we talked about earlier. And it's just an, like I said, like inflammation. So once you get rid of those for the most part, inflammatory foods and start living a more anti-inflammatory lifestyle, like it's going to.

Change everything. But part of that is your brain. And that can cause depression like inflammation in the brain cause depression and these mood and anxiety disorders. There's a better term mood and anxiety disorders. I think that's what we should be using. But Yeah.

definitely. It improved.

And it's hard for me to think back, like the process of it, but definitely like looking back now, even like, a year later I was able to see, wow, look at how much better my moods are. Like, I don't struggle with depression. Like I used to anymore. I mean, I'm not perfect. and illness is one of these things that you also have to constantly like work on and what's once you have it, it never really fully goes away.

But like, Improve drastically, you know, so definitely holistic nutrition. Just, it changes the game when it comes to your modes When it comes to so many things, I guess just

[00:15:42] Damaged Parents: When it sounds like, yes. The food help. And there were all these other tools that you had at your fingertips that helped you

[00:15:51] Samantha Kasbrick: yeah, definitely. and I mean, I could talk about a million different things. Exercise was a huge part of my journey too. Like I started going to the gym, I'd never went to the gym before and I started going to the gym And so many, so many just healthy things, incorporate it all. Just work together to

make all the difference.

[00:16:07] Damaged Parents: when you went to the gym, did people really care about what you look like?

[00:16:12] Samantha Kasbrick: No, not at all. And I was terrified. I didn't even, it took me. It took me a while to like, do much there. Like I even just go to like the treadmill first, just kind of hide, but no, nobody cares. Nobody cares. If anything, they're like pumped that, for the same reason you are like?

they're there for the same reason you are.

They're just trying to improve their health. Right. They're just working on their health. So everyone's learned, if anything, if they're thinking anything, they're probably proud of you for being there. Like, they went for the first time, right?

[00:16:38] Damaged Parents: Yeah. I remember when I was in my wheelchair a lot and we went to the park and I remember the first time going to the park thinking, oh my gosh, these people are like, oh my gosh she's so stupid. Why is somebody following her with a wheelchair? Cause I would walk and sit, walk and sit, walk and sit. In fact, I still would have to walk and sit, but, at that time I was so certain.

And then when I would pass them, they would cheer me on. And then I realized it was in my head.

[00:17:06] Samantha Kasbrick: Yeah.

[00:17:07] Damaged Parents: It was not them. It was never them.

[00:17:10] Samantha Kasbrick: Yeah,

[00:17:10] Damaged Parents: It was always me.

[00:17:12] Samantha Kasbrick: Yeah. Totally. That's totally true.

[00:17:15] Damaged Parents: Yeah. And I think you're talking about the same thing at the gym. Just going there took a lot of guts, but they're thinking about them.

[00:17:23] Samantha Kasbrick: Yeah. Yeah,

[00:17:24] Damaged Parents: I mean, I guess yeah, if you think about it, how often am I really focused on someone else? Right.

[00:17:30] Samantha Kasbrick: Right. Yeah. Like, are you like judging people and being like, what is she doing here? Hopefully not.

[00:17:38] Damaged Parents: I mean, and if somebody is, they're not my people

[00:17:41] Samantha Kasbrick: Yeah, exactly. So what do you care anyway? Right.

[00:17:45] Damaged Parents: like, and yeah, exactly. That's so true. That's so true. What do I care if they get to that point? Right. Like, oh my gosh. So what were some of the healthy habits that you created at the beginning. Now, do you stay on that path? Because I'm S I'm betting there were times where it was hard to stay on that path.

[00:18:06] Samantha Kasbrick: Yeah, definitely. It's all about the baby steps. And I'm a huge believer in taking things slow and, creating like one or two habits at a time. So like for me, big ones were we're going to the gym. That was a big one at the beginning of a journey. And then also . I guess like really working on not having so much fast food, like eating out so much, that was big for me.

And then just creating the habit of cooking at home, which ties into staying away from fast food because. I was never taught to cook growing up and like, we ate a very processed meals. And. I'm still not a fan of cooking, but I just do it because it's necessary.

Right. And I know , how much it makes a difference when I cook at home. So I've just, yeah. Creating that habit of cooking meals at home has been huge.

[00:18:51] Damaged Parents: So you're, still not a fan

[00:18:53] Samantha Kasbrick: No nutritionist who hates cooking.

over here, but I'm like very open about that too. Like on Instagram I talk about it and I think it, it helps others because not everybody likes cooking.

And so like, I'm all about the simple meals, , like cut my kitchen time down as much as possible, you know? so I share stuff like that

[00:19:11] Damaged Parents: Yeah. So you're not doing the 20 ingredient meals with the multiple steps.

[00:19:16] Samantha Kasbrick: No, no. And the pictures never look fancy either that I share on Instagram, like just super simple, super simple.

[00:19:24] Damaged Parents: You're like, well, that just makes it sound like it's real world stuff. I grew up and we ate really processed foods and I think it just became the norm. And then, in this day and age, I think. we make our kids so busy and there's this expectation, and How do you succeed? And how do you do this and that. And then it's like this push. And we forget to say, wait, who are you?

what's in your heart. And then go from there because. It's almost like a group. I don't know if group think is the right word, but like the whole society, society think,

 There's not that many people, I don't think, at least my experience has been, we, I still get a lot of people willing to share their struggle and kind of that heart opening up and what you're talking about. I for the most part, I think we're still lacking as a society and, maybe perhaps as a world, because we're only looking at widgets and money and not the real value of being human.

[00:20:26] Samantha Kasbrick: Yeah, Yeah, yeah, totally. And I mean, really like. I just wish that people knew more about nutrition. Like honestly, like maybe I'd be out of work, but I just, I wish that it was talked about more and I know it seems like maybe more people are talking about it now with COVID and everything. Right. But like we're kind of maybe realizing how unhealthy we want to do the society.

 and I wish more people saw like the middle ground too. Like it's so it's so divided and like I'm very much a middle person. Like, yes, medicine is important too. Like I'm a holistic nutritionist. Who's not against like medicine it's it has its place. Right. But so does holistic nutrition. And I feel like if we could put those two together, if the two could talk to each other and, if everybody, if all the professionals could learn both how amazing.

And how healthy could we be? It would just be amazing. That's my dream.

[00:21:19] Damaged Parents: Yeah, that's a fantastic, I think, and beautiful dream to have because I do think that. I think, I agree on some level that going to the doctors, the doctors forget about the natural ways to go about things , and they do get used to just prescribing medication. And I think too though, that we, as we go in with this expectation of a fix and not.

A journey. I'm going to go in, I'm going to get my pill and I'm going to get fixed. I mean, I really believe, like, think about how we looked at the vaccine, right? Like as a society, if we just get the vaccine will be fixed.

[00:21:55] Samantha Kasbrick: Yeah, totally. Totally. I know and that's the thing like. Like when I first started out as a nutrition coach, like in the online space, it was only like a year ago, but I'm still pretty new. But I had first thought that I wanted to help. Well, I did, and I still do. And it's still part of what I do kind of, but I just, like I said, people come to me with a weight loss goal, but I really want it to be in the mental health space because of my journey.

Right. There's so much to my journey, but that was a big part of it. And. it just wasn't working. People did not want, they don't want to know what to eat, to feel better, they just want that quick fix the drugs. Right. And yeah, just, I don't know. It's sad because those drugs, can do harm to like, and I mean, but again, there's a place like I was actually on antidepressants for a short time in my journey as well.

But now knowing what I know, it's like, it's just not necessary. I mean, in some cases, in very severe cases, it is, but in most cases it's not, and you can fix it in a natural way. You know, I just wish more people talked about it, knew about it and didn't yeah. Look for that quick fix. And we're willing to like, but with mental health though, it is, it's hard though, because you're already in that negative mind space.

And so it's a hard one.

[00:23:06] Damaged Parents: Well, and I think sometimes too, the medication needs to be there

[00:23:11] Samantha Kasbrick: Yeah.

[00:23:12] Damaged Parents: for short-term and for some people longer terms. And I'm certainly not a clinician by any nature of the means, but I think that the problem is. In June only prescribing the medication and not engaging in mental health, support groups or other places where they were or counseling or, things like that, where you can get tools.

Cause I think like we forget, like you were talking about earlier, it's a journey like even though you get to the finish line of the weight, the goal weight. Well, life is a journey. So there will be other struggles that come along. And how are you going to, you know, are you going to fall back on the old eating habits or the old path, right?

Or are you going to work on using your tools and know that you might not be perfect at it? but you can make it back. Right.

[00:24:01] Samantha Kasbrick: That's so true. So true.

[00:24:03] Damaged Parents: And I think that's where you're leading people to.

[00:24:06] Samantha Kasbrick: Yeah. Yeah. It's all, part of it. yeah, I just, I want to help improve their life as a whole and really get them on that journey and that healthy lifestyle. Right. That's not a perfect, lifestyle and you're gonna, probably backtrack sometimes and you're gonna, eat fast food for a week.

Maybe it was like really stressful, busy or something, but like you have these healthy habits to go back to. Right. And it's. Just creating this healthy lifestyle.

[00:24:30] Damaged Parents: while I was just thinking, so when people struggle, when they're working with you, I'm, hoping they work with you long enough to get through a couple of challenges, and I'm thinking you've got tools that help them get back on track. So what are some of the things like, what would it a conversation be like if you were working with someone who's for lack of a better, Metaphor fallen off the wagon with, food.

Are you talking about mental health in that situation? Are you talking about just the food? What does that conversation look like?

[00:25:00] Samantha Kasbrick: it depends on a few different things, but in general, I think the main thing would be going back. I always like to, like?

I said, I started out with mindset, Right. So at the beginning of working together they determined they're like bigger. why there are bigger reasons for doing that.

So that's really helpful to come back to that, that bigger reason and like, remind yourself, Hey, this is why I'm doing this. And then that can really help get them back into that mindset of like, okay, let's, let's get going again.

[00:25:28] Damaged Parents: Right. So the why might not be, I mean, I don't know, maybe it's for someone it's because I want to look good. But maybe for the wise you're talking about, maybe it's a little deeper than that. Maybe it's tied to values and you're nodding your head. Yes.

[00:25:42] Samantha Kasbrick: Yeah, definitely. I always, yeah, no wanting to look a certain way. it's not enough. It's not enough to carry you through those really difficult times. Right. That come up. Well, that is probably part of the reasons it's not, yeah, it's not good enough, but so like a lot, I work with a lot of moms, so like, and I'm a mom, so I relate to this as well as like doing it for your kids.

Like, you want to set that good example and you want to feed them healthy meals. And that's a big one that, the women I work with choose. But I mean, there's numerous different,

different

[00:26:10] Damaged Parents: Yeah, it sounds like basing it in values

[00:26:13] Samantha Kasbrick: Yeah.

[00:26:14] Damaged Parents: and not basing it in a specific look, because as soon as that look goes away,

[00:26:18] Samantha Kasbrick: Yeah,

[00:26:19] Damaged Parents: Then I could just see the internal conversation going to crap,

[00:26:24] Samantha Kasbrick: yeah, yeah, yeah, totally, totally. And, and it comes back to again, like loving yourself. So like, if you love yourself then, , it can really help you see those bigger reasons too.

[00:26:37] Damaged Parents: If these people are working on weight loss and things like that, and they've used food as, Not a crutch, but a, well, maybe a crutch, maybe that word works, but they've used that to, to, well, they probably think in the moment itself care.

Right. So what are some other things that people might do? That could show themselves love and that isn't eating. I mean, how do you shift that? Right. Cause I mean, sometimes that my tummy is like, I'm hungry right now.

[00:27:08] Samantha Kasbrick: But you're saying like when it's coming from an emotional

[00:27:10] Damaged Parents: Yeah. And how do you tell the

difference

[00:27:13] Samantha Kasbrick: right. Yeah. So for me in my way of coaching, I believe that you need to start with, because like that doesn't come until, till later, like it's really hard to listen to your body when you're so used to, like you said, like, like emotional eating or eating for the wrong reasons really.

And, and even eating these foods that are so heavily processed with these chemicals, that it just makes It it makes it difficult. To be full off of and like, I mean, really they're designed to be overeat and right. Like all the sugars they put in and everything like they don't fill you up and they don't satisfy you.

And that's why you're always hungry. So it's hard to, while you're on that diet of eating a lot of processed foods and not used to listening to your body, it's hard to listen to your body. So I like to start with, adding in those healthy foods and getting you used to eating healthy first and just. Kind of laying out a plan that works with your lifestyle. And then as you're incorporating more healthy foods, then you start learning like how your body works and you're able to like tune in more into your body. I mean, there are certain things That you can do like, just becoming mindful in the moment, like when you're about to eat a meal, instead of just like shoving it in your face, like, it would just so easy for us to do in society today.

We're so busy and we just, we don't got time to eat and we're watching TV while we're eating or things like that. Right. But really like, so turning off distractions is like a huge one. And like what, just when you're sitting and eating that meal. And this isn't always easy with kids either because there's like always distractions when there's kids, but doing your best and just taking a deep breath before you eat and really like getting into that moment.

And then. Noticing how you're feeling as you're eating, notice how you feel before as you're eating, how you feel after unlike using a food journal can really help with this too. So that's something that I encourage my clients to do is, writing down all of those, things. Like, I mean, you can write down what you eat and then how you feel after how you feel later on how you feel the next day, and then you can look for patterns too. And because some people have like food sensitivities and stuff, and then that makes that really easy to figure out as well. Yeah, there's a lot to it, but like first you kind of have to like get to a healthy place first so that your body is kind of in a place to be able to listen to.

If that makes sense. Like

[00:29:22] Damaged Parents: It really does it, sounds like it's just a be prepared for a slow, gentle journey into learning. Who you are and how your body responds to food. And in some ways, the way you explained the, eating well, it sounded to me almost like a meditation of, being in that moment, what does this taste like?

It just really savoring that and, being grateful that we're able to eat and things like that.

[00:29:49] Samantha Kasbrick: Ah, that can play a part in it too. Definitely. Like, and then that comes back to, Yeah. appreciate it. Like that you're able to feed yourself to these nutritious foods. Right. And because you appreciate your body and just get all gratitude, all, see it all like intertwines. Right.

[00:30:04] Damaged Parents: Yeah. What did you notice as a parent I'm thinking, being a wife and a parent that you may be also noticed interactions changed.

[00:30:13] Samantha Kasbrick: Yeah, that's definitely a part of my journey as well is I could go into this a lot, but yeah. Like, I mean, it all comes back to like my mood and stuff too. Right. Like, sitting down for our family meals too, there's a lot to it, but definitely like I've noticed a change in my relationships.

I don't know if it it's difficult to know how much comes down to the nutrition aspect versus. Just the whole life transformation, right? Like cause good work on myself. A lot to you and like personal development stuff and the self-love stuff and just all, but yeah, definitely like my entire life changed.

so it's

[00:30:53] Damaged Parents: Well, yeah, so I mean, and that's, I think what I like about hearing your story is it's not just food, it's not just mental health. It's not just, Whatever else, the mindfulness it's, it's all of this comes together and it's really this journey into learning about who you are and how you respond in these situations.

That's huge. So if someone's struggling right now and they're at their wit's end, maybe what would be the top three things you would say start here with these three things.

[00:31:31] Samantha Kasbrick: The really focusing on yeah. Making it that healthy lifestyle, right? Like not viewing it. Like if you're used to dieting, not viewing it as another diet, like to something that you can do, long-term not just a temporary diet, like That's going to be really, really important. So that would be the first thing, like at your mind in that space.

Right. If that's applicable, I mean, I know not everyone is dieting, but, a lot of people are. And then yeah, creating those healthy habits and, okay. well I guess First of all. Yeah. So the mindset, so I'm sorry. I don't have, I'm trying to think my answer through I

wasn't

[00:32:04] Damaged Parents: it's it's improv, it's improv on this show.

It's there's no warning. And there is a reason for that.

[00:32:10] Samantha Kasbrick: yeah, yeah, no, it's good. It's good. So yeah, so for the mindset is Really determining that bigger. Why that bigger reason, like really dig deep and ask yourself multiple times why you're doing it. And if you come up with an answer, ask yourself why to that answer, and you're going to get a deeper answer and just keep going until you get like, as deep as possible, if that makes sense. And then it really, it depends on where someone's starting with but baby steps came in to give you four. Cause I kinda, the first one was kinda like iffy. It like depends on the circumstance. Take baby steps. that's another tip is take baby steps. Like just focus on one or two things at a time and no more, because you don't want to become overwhelmed.

Like you don't want to go all in and like have all these things that.

you're thinking about and then not do any of them.

[00:32:54] Damaged Parents: Right.

[00:32:55] Samantha Kasbrick: and then so when it comes to food specifically focused on. The one thing that I would start with is prioritizing protein, wherever it's locking in your diet, put protein on your plate, put it in those meals because protein is the most satiating, the most filling nutrient.

So it's going to, keep you full and and it helps curb cravings as well. So really prioritizing protein. That's going to be a huge to helping kind of get, get rid of the unhealthier stuff.

[00:33:23] Damaged Parents: Okay, thank you so much, Samantha Kasbrick. I'm so glad to have had you on the show. What an amazing story. Again, you can find her on Instagram nutrition with Samantha, and you can find her at https://samanthakasbrick.com. She is certified holistic nutritionist, and I'm so glad I get to have you here today.

[00:33:44] Samantha Kasbrick: Thank you so much, Angela.

[00:33:46] Damaged Parents: Thank you.

 Thank you for listening to this week's episode of relatively damaged by damaged parents. We really enjoyed talking to Samantha about how she turned her struggle into purpose. We especially liked when she spoke about creating healthy habits. To night with other damaged people, connect with us on Facebook. Look for damaged parents.

We'll be here next week. It's still relatively damaged. See you then