Busy week? No problem! In this episode, I’m sharing my go-to solution for healthy meals when you're short on time and fresh ingredients. These “no excuses meals” are simple, balanced dishes you can throw together in 10 minutes or less with just pantry and freezer staples (perfect for when you haven't had time to grocery shop!). I’ll walk you through two of my favorite meals: a protein-packed pasta and a simple and delicious quinoa and chickpea salad.

Tune in to learn how to stock your kitchen so you can easily whip up meals that are faster (and healthier) than takeout!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes.

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Meal planning doesn’t have to feel rigid or overwhelming. In this episode, we’re talking about how to create a flexible meal plan that works with your lifestyle and supports mindful eating. Learn how to use meal planning as a tool to reduce stress, simplify grocery shopping, and avoid decision fatigue—without feeling guilty if life doesn’t go as planned. You’ll walk away with practical tips to make meal planning easier, more enjoyable, and perfectly adaptable to your schedule and lifestyle!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes.

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Struggling with energy crashes or feeling hungry an hour after eating? In this episode, I'm breaking down how to create a balanced plate that gives you energy, supports hormone health, boosts your mood, and keeps you satisfied throughout the day.

You’ll learn how to combine carbs, protein, and healthy fats for a complete meal, plus practical tweaks—like what to add to your oatmeal or salad—to balance your blood sugar, avoid energy crashes, and stay full longer.

Tune in to discover how small changes can make a big difference in how you feel all day long!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

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HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes.

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

In today’s episode, we’re talking about how to create lasting healthy habits without constantly relying on willpower. If you’ve ever struggled to stick to your wellness goals, this episode is for you.

The key to long-term success isn’t about forcing yourself to stay motivated—it’s about making healthy choices feel automatic and easy.

I’m sharing simple tips to design your environment and routines to support your goals, and strategies you can start using today to make your new healthy lifestyle become second nature. Whether it's prepping meals, organizing your space, or setting up your day for success, these small changes can have a big impact.

Tune in to learn how you can create sustainable habits that don’t feel like a constant struggle, and create lasting habits that align with your lifestyle.

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Want to make your wellness goals stick?

In this episode, we explore how understanding your personality type can be the key to success!

We break down Gretchen Rubin’s Four Tendencies framework—Upholder, Questioner, Obliger, and Rebel—and show you how to tailor your wellness goals to your unique motivation style.

Whether you're struggling to stay on track with weight loss or healthy habits, this episode will help you set goals that actually work for you.

Tune in to learn how to make your wellness journey more aligned and achievable!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

In this episode of the Two-Minute Wellness podcast, we dive into why traditional SMART goals may not always be the best approach for wellness and weight loss. Instead, I’m introducing you to a more flexible and enjoyable way to set goals: FUN goals!

SMART goals are often rigid and outcome-focused, which can lead to feelings of failure and frustration, especially in your wellness journey. FUN goals, on the other hand, are flexible, uplifting, and numberless, making them the perfect fit for lasting change without the pressure.

Listen in to discover how to transform your resolutions into goals that align with your life and make the process as enjoyable as the results. Plus, I'll walk you through how to create your own FUN goals for a healthier, happier year ahead.

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

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This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

Do you struggle with frequent cravings that seem impossible to control? You’re not alone! In this episode, we’re diving into four simple tips to help you take control of cravings in a way that’s balanced and guilt-free.

Discover why labeling foods as “good” or “bad” can make cravings worse, how balancing your blood sugar and improving sleep can reduce cravings, and what your cravings might actually be telling you.

Tune in to explore how to enjoy all foods while keeping cravings in check!

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition

In today’s episode, we explore simple strategies to help manage emotional eating, and specifically stress eating.

We discuss simple ways to shift away from using food as a coping mechanism, focusing on calming activities and practices that can help reset your mind and body.

From relaxation techniques to creative outlets, we cover a variety of strategies to help break the cycle of emotional eating and build a healthier relationship with food.

P.S. If you enjoyed this episode, don’t forget to subscribe and leave a review!

****

This episode is brought to you by the Eat Freely Journal - the all-in-one mindful eating journal with the guidance, tips, recipes, weekly meal planner, and daily food journal you've been looking for to help you reach your goals and heal your relationship with food.

You can also check out other meal planners and food journals in my shop!

****

HELPFUL RESOURCES + LINKS

Take the Quiz: Do you ever say to yourself, "I'll just have one" but then you just can't stop? This super short quiz will help you uncover the real reason you overeat so you can kick cravings, end binge eating, and feel more confident and in control around food.

Get on the List: Get recipes, inspiration, and helpful tips straight to your inbox. I promise to keep them short, sweet, and actionable!

Show Notes: Head to lianicole.com for the latest episodes and show notes

FOLLOW

Instagram: @lianicolenutrition

Pinterest: @lianicolenutrition