Mind, Body, Spirit, FOOD: Nourishment On and Beyond The Plate

Welcome to this guided self-forgiveness meditation—a gentle space created for total self-acceptance, healing, and self-love. 💖Forgiveness isn't just about past mistakes; it’s about healing the moments where we abandoned our own truth to fit in, stay safe, or be liked. In this 10 minute meditation, you’ll be guided through a soothing visualization to connect with, forgive, and fully reintegrate a past version of yourself.

You'll walk away feeling more peaceful and whole.

LINKS & RESOURCES:& Read full show notes & subscribe on Substack: https://mindbodyspiritfood.substack.com

* Book a 1:1 Session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Order Nicki's book, Mind, Body, Spirit, Food: https://bookshop.org/a/114665/9781635868999

*Join the Kripalu Retreat (March 5–7, 2027): https://mindbodyspiritfood.substack.com

*Follow Nicki on Instagram: https://www.instagram.com/nickisizemore

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

"There is another way." ✨

In this episode of Mind Body Spirit Food, Nicki Sizemore is joined by intuitive guide, educator, and psychic medium Harumi Leduke for an expansive, soul-nourishing conversation on accessing the inner voice.

Together, they explore what the inner voice actually is, how to hear and trust it (even when it doesn't arrive as a literal voice), how trapped emotions can block our inner wisdom, and why tapping into this guidance is the ultimate key to personal sovereignty and true self-nourishment.🌿

IN THIS EPISODE, WE COVER:

* How Nicki & Harumi met and their shared experiences of losing their physical voices during deep transformational periods.

* The crucial difference between mind-driven conditioning and true inner voice guidance.

* Practical ways to tune in to your inner wisdom through journaling and voice notes.

*How releasing stored emotions clears the channel for clarity and peace.

*Using inner guidance to nourish your body, movement, relationships, and everyday life.

*Why inner work is so much more powerful when done in community.

Links & Resources

* Join the Kripalu Retreat (March 5–7, 2027): https://mindbodyspiritfood.substack.com

* Book a 1:1 Inner Voice Session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Read full episode notes & get exclusive recipes on Substack: https://mindbodyspiritfood.substack.com

* Order Nicki's book, Mind, Body, Spirit, Food: https://bookshop.org/a/114665/9781635868999

*Follow Nicki on Instagram: https://www.instagram.com/nickisizemore

* Harumi’s website: https://www.harumiladuke.com/

* Find Harumi on Instagram: https://www.instagram.com/harumiladuke/

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

What happens when the structures you built to support your passion start feeling like a burden?

In this honest, vulnerable solo episode, Nicki opens up about something she’s been afraid to share: her evolving relationship with her business, Substack, and the invisible "shoulds" that create pressure and block true expansion. Through a recent inner voice session, Nicki explores how dropping rigid expectations, releasing the pressure of perfectionism, and choosing playfulness over pressure allows us to reconnect with what truly brings us joy.

In this episode, we explore:

Vulnerability and the fear of sharing what's truly on our hearts

Reevaluating the burnout and overwhelming pressure of algorithms and expectations

Wisdom from an inner voice session: "Should is the machine that prevents expansion"

Why Venus in retrograde offers a powerful invitation to reevaluate work, creative routines, and morning practices

How to recognize when a structure has become a cage—and how to choose playfulness and freedom instead 🌿

LINKS

• Read the full episode notes & get exclusive recipes on Substack: https://mindbodyspiritfood.substack.com

• Order Nicki's book, Mind, Body, Spirit, Food: https://bookshop.org/a/114665/9781635868999

• Book a 1:1 Session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

• Follow Nicki on Instagram: https://www.instagram.com/nickisizemore

• Subscribe to the channel for weekly conversations on holistic wellness, mindful cooking, and intentional living

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

How can aligning with the rhythms of the earth and the Celtic wheel help us return to ourselves?In this episode of Mind Body Spirit Food, host Nicki Sizemore is joined by Feng Shui master, land healer, and spiritual teacher Amanda Sophia for a soulful conversation on living in harmony with nature's natural cycles.

Amanda shares stories from her upbringing on an organic farm in Ireland and breaks down how tuning into the Celtic wheel—from the autumn equinox to the dark of winter—can help us practice presence, release what no longer serves us, and cultivate balance within.In this episode, we explore:

* Amanda's upbringing on an Irish organic sheep farm and her innate bond with the land [00:43]

* The Celtic wheel: Understanding the spiritual significance of the seasons, equinoxes, and cross-quarter days [06:01]

* Simple, everyday practices to anchor yourself in nature without needing a retreat or farm [13:25]

* The reciprocal nature of the earth: How presence and gratitude regulate our nervous system [17:46]

* Finding sacred union within yourself by balancing divine feminine and masculine energies [24:31]

* Mindful autumn transitions: Releasing old patterns, honoring the light, and celebrating seasonal bounty [36:24]

LINKS & RESOURCES:

* Read the full episode notes & get exclusive recipes on Substack: https://mindbodyspiritfood.substack.com

* Order Nicki's book, Mind, Body, Spirit, Food: https://bookshop.org/a/114665/9781635868999

* Book a 1:1 Session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Follow Nicki on Instagram: https://www.instagram.com/nickisizemore

* Amanda Sophia's website: https://joinamandasophia.com/

* International Feng Shui School: https://internationalfengshuischool.com/

* Find Amanda on Instagram: https://www.instagram.com/joinamandasophia/

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

What do you do when you feel caught in a "swamp" of uninspiration—and why does chasing inspiration on social media often make us feel worse?

In this weekly intention solo episode, Nicki explores the fine line between allowing inspiration to flow and getting tangled in distraction. She shares practical steps for surrendering to quiet, embracing moments of boredom, and using the breath to create space for true creative sparks to ignite.

In this episode, we explore:

• Navigating the "muck" and swamp of feeling completely uninspired

• The difference between true internal inspiration and mindless distraction

• Exploring the Latin root of inspiration ("inspirare": to breathe upon)

• Why surrendering to boredom opens the door to genuine creative sparks

• A simple 3-step practice: surrender, get quiet, and allow inspiration in

🔗 RESOURCES & LINKS:

• Read the full episode notes & get exclusive recipes on Substack: https://mindbodyspiritfood.substack.com

• Order Nicki's book, Mind, Body, Spirit, Food: https://bookshop.org/a/114665/9781635868999

• Book a 1:1 Session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

• Follow Nicki on Instagram: https://www.instagram.com/nickisizemore

• Subscribe to the channel for weekly conversations on holistic wellness, mindful cooking, and intentional living!

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

Michelle Braxton Scott of "Supper with Michelle" on grief, a spinal surgery that left her bedridden, and learning to cook — and live — with more grace.

Michelle Braxton Scott is the voice behind the blog Supper with Michelle and the author of the cookbook Supper with Love. In this conversation, we talk about what it really means to cook with love — and what happens when that love disappears entirely.

Michelle shares how losing her mother in 2019 caused her to lose her taste for cooking altogether and about the slow, grace-filled process of finding her way back into the kitchen. She also shares how lumbar degenerative disc disease took her out of the kitchen again in 2024, the same year her cookbook was published.

We talk about what it means to ask for help, to adapt (hello, toaster oven and air fryer), and to let go of the idea that taking care of everyone else has to come before taking care of yourself. Michelle calls this her "softer life," and this conversation is a beautiful reminder that cooking with love has to start with loving ourselves first.

In this episode, we explore:

* What cooking with love actually means, from selecting vegetables to setting intention before a grocery run

* Losing her mother and losing her taste for cooking, and the comfort recipes that slowly brought her back

* Her 2024 diagnosis, bedridden recovery, and decision to undergo spinal surgery

* Adapting her kitchen and her cooking practice to a body with new limits

* Letting go of the pressure to take care of everyone else first, and what it means to be in a "me season"

* Her last meal on earth (a lobster roll is involved)

🔗 RESOURCES & LINKS:

• Read the full episode notes & get exclusive recipes on Substack: https://mindbodyspiritfood.substack.com

• Order Nicki's book, Mind, Body, Spirit, Food: https://bookshop.org/a/114665/9781635868999

• Follow Nicki on Instagram: https://www.instagram.com/nickisizemore

* Book a 1:1 session with Nicki: https://mindbodyspiritfood.substack.com/p/coaching-and-cooking-sessions

* Michelle’s cookbook, Supper with Love:https://bookshop.org/a/114665/9780063256545

* Michelle’s website: https://www.supperwithmichelle.com/

* Michelle’s newsletter: https://michellebraxtonscott.substack.com/

* Find Michelle on Instagram: @supperwithmichelle

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

Are "intuition" and "inner voice" the same thing—or are they distinct tools that can completely transform how we navigate the kitchen and our lives?

In this season-premiere solo podcast episode of Mind Body Spirit Food, host Nicki Sizemore breaks down the essential differences between intellect, instinct, impulse, intuition, and the inner voice. She shares how understanding these distinctions creates radical self-trust, kitchen confidence, and true personal sovereignty.In this episode, we explore:

• Defining intellect, instinct, impulse, intuition, and the inner voice

• Why intuition is built through practice, experience, and context

• How your inner voice acts as your soul-level internal guidance system

• Low-stakes ways to practice listening to your inner voice daily

• Combining intuition and inner voice in the kitchen for total cooking freedom

Episode resources and links

* Mind, Body, Spirit, Food newsletter: https://mindbodyspiritfood.substack.com/

* Mind, Body, Spirit, Food cookbook: https://bookshop.org/a/114665/9781635868999

* Book a 1:1 Inner Voice Session with Nicki (30% discount): https://nickisizemore.satoriapp.com/offers/291288-inner-voice-session

* Follow Nicki on Instagram: https://www.instagram.com/nickisizemore

* COOK FREE series: https://mindbodyspiritfood.substack.com/t/cook-free

* Inner Voice Meditation: https://mindbodyspiritfood.substack.com/p/inner-voice-meditation

* Joel Pearson’s book, The Intuition Toolkit : https://bookshop.org/a/114665/9781763557116

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

This summer in the Cook Free series, we're exploring intuition—and intuition doesn't live in your head. It lives in your body, your gut, that quiet space in your chest that knows things before your mind catches up.

This is a quick guided meditation to help you root down, out of your thoughts and into that space—into your heart—to ask the question: what do I need to know right now? It's how Nicki starts most mornings, and it's a good one to return to before you cook, before a hard conversation, or any time you need to hear your own inner wisdom underneath the noise.

You can listen sitting, standing, lying down, or even walking. It's helpful to have a journal or pen and paper at hand, but all you really need is a bit of quiet.

Subscribe to the Mind, Body, Spirit, Food newsletter and podcast for more conversations and meditations on intuitive, intentional living. https://mindbodyspiritfood.substack.com/

LINKS:

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Mind, Body, Spirit, Food podcast: https://mindbodyspiritfood.substack.com/podcast

* Mind, Body, Spirit, Food Cookbook: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

This is the season seven finale—and it's a personal one. In this solo episode, I explore what freedom actually feels like in the body: not the rush, not the grand gesture, but the quieter, more powerful kind that's available to us in any moment of everyday life.

From harvesting arugula on an unexpected free morning to catching myself measuring tamari in my own fried rice recipe, I get honest about how easy it is to forget the freedom we already have—and how tiny acts of remembering are what bring us back.

I also introduce Cook Free, a new summer series that invites you to step away from the recipe and trust yourself in the kitchen.

In this episode:

* What freedom actually feels like in the body (and why it's quieter than you'd expect)

* The micro-moments that crack the door open

* A kitchen story about tamari, fried rice, and agency

* A sneak peek at the Cook Free series

* A love letter to you before the summer break

LINKS AND RESOURCES

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

*Listen to the full season of the podcast here: https://mindbodyspiritfood.substack.com/podcast

* Mind, Body, Spirit, Food Cookbook: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

What happens when you hand a stranger all your savings in cash, buy a restaurant in the middle of the Mojave desert on a feeling, and build something extraordinary from scratch? You get La Copine.

This week I sat down with Nikki Hill and Claire Wadsworth — the couple and creative duo behind one of the most talked-about destination restaurants in the California desert and authors of the new cookbook by the same name, La Copine. We talk about the deeply intertwined worlds of food, love, intuition, and what it actually takes to build something magical.

This conversation goes everywhere — from a vision quest in Bryce Canyon to ancient aquifers beneath the desert floor, from writing wedding vows as a song to the genius of rice flour on eggplant. One of my favorites yet.

Links and resources mentioned in the show

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* La Copine Cookbook: https://bookshop.org/a/114665/9781419778223

* La Copine restaurant: https://www.lacopinekitchen.com/

* Follow La Copine on Instagram: https://www.instagram.com/lacopinekitchen/

* Claire’s music: https://cestclairemusic.com/

* The Songs of La Copine: https://open.spotify.com/album/7CZ35vOl9PzzLkgnS2r8PA?si=Z_JVtnTrQ46xoiGHWHMh_Q

* Italian Wannabe documentary (Claire’s stepdad): https://italianwannabe.com/

* Integraton: https://www.integratron.com/

* Matais de Stephano: https://matiasdestefano.org/en/frontpage/

* Hungry for more? Listen to all of the season 7 episodes here: https://mindbodyspiritfood.substack.com/podcast

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

This week's intention is a carry-over from Sunday's post on inner power — and it's one I needed deeply this week: I will get grounded.

Getting grounded isn't a wellness buzzword. It's a felt sense in the body. A root system for real, lasting inner power. And in this short episode, I explore what that actually looks like — in the chakra system, in the kitchen, in the way we move through an ordinary evening.

In this episode:

*The difference between ego-driven power and true inner power — and why it matters right now

*Why the root chakra is the foundation of real confidence (and what happens when we skip it)

*The foods and drinks that help me feel steady and grounded — including beets, nettle tea, and why protein matters more than we think

*How the body is a portal: movement, cooking, barefoot mornings, and yes — an 80s dance party

*Something new and a little vulnerable that I'm exploring, and how getting grounded is helping me navigate it

LINKS AND RESOURCES

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Mind, Body, Spirit, Food Cookbook: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Sunday’s newsletter about inner power: https://mindbodyspiritfood.substack.com/p/power-in-a-dressing-so-good-you-can

* Newsletter about how niceness blocks our power: https://mindbodyspiritfood.substack.com/p/green-socca-flatbreads

* Roasted Beet & Halloumi Salad Recipe: https://mindbodyspiritfood.substack.com/p/bonus-recipe-roasted-beet-and-halloumi

* The power of play intention episode: https://mindbodyspiritfood.substack.com/p/intention-13-i-will-play

* Get rooted intention episode: https://mindbodyspiritfood.substack.com/p/weekly-intention-5

Mind Body Spirit Food is ad-free and community-supported. If this episode resonates, share it with someone who needs it, leave a review, or become a paid subscriber on Substack.

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

In this episode, I sit down with Jerrelle Guy—author of the James Beard Award finalist Black Girl Baking, the newly published We Fancy, and creator of the newsletter The Dinner Ritual—for a conversation about ego death, creative burnout, body trust, and the radical freedom of letting yourself be exactly who you are.

Jerrelle and I kept talking long after we stopped recording. This one goes deep—pour yourself something warm and settle in.

In this episode:

How Jerrelle's deep-South, Pacific Island, and Caribbean upbringing shaped the way she cooks and craves

How we both discovered cooking as creative play, and the unlikely spark that started it all

The fear-driven hustle that led Jerrelle to a full creative collapse, and why she now sees it as a necessary reckoning

On going quiet and doing "nothing productive," and why that's sometimes the most powerful creative act

Learning to speak to your body the way you would a child you deeply love

The stillness meditation that reconnected Jerrelle with her playful, curious inner self

What watermelon sushi and shiitake bacon have to do with true creative freedom

Why personal style—in art and in life—can't be forced, only uncovered

Links and Resources:

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Jerrelle's new book, We Fancy: https://bookshop.org/a/114665/9781668012840

* Jerrelle's newsletter, The Dinner Ritual: http://theddinnerritual.substack.com

* Find Jerrelle on Instagram: @chocolateforbasil

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

In this week’s intention episode, Nicki reflects on a recent retreat in Ireland and the reminder that joy, creativity, and play are not frivolous—they’re essential. In a world that can feel heavy and overwhelming, play becomes a way to reconnect to ourselves, access deeper wisdom, and return to a sense of lightness.

This episode is an invitation to loosen the grip, step out of survival mode, and bring more curiosity and creativity into everyday life—especially in the kitchen.

In this episode, we explore:

* Why play is a powerful tool for shifting out of overwhelm

* The connection between joy, creativity, and intuition

* How lightness can help us reconnect to our purpose

* Bringing more playfulness into cooking and daily rituals

* Letting go of perfection and embracing experimentation

* A simple cookie ritual from Mind, Body, Spirit, Food

LINKS AND RESOURCES

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's book, Mind, Body, Spirit, Food: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

In this week’s episode, I sit down with registered dietitian and functional medicine practitioner Samantha Rigoli for a grounded, empowering conversation about perimenopause, menopause, and how to support ourselves through this season of change with more nourishment and less dogma.

We explore the common—and often overlooked—symptoms of perimenopause, how shifting hormones can impact mood, sleep, stress, and energy, and why so many women feel like their bodies suddenly stop responding the way they once did.

Sam shares practical insights on blood sugar balance, protein, fiber, movement, nervous system support, supplements, and the powerful role of consistency in helping us feel more steady and well. We also talk about the emotional side of this transition, and how this phase of life can become an invitation into deeper self-trust, strength, and connection.

Links and resources

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Samantha’s website: http://healthytothecorenyc.com/

* Samantha’s free CORE Reset Method (Perimenopause Nutrition Program): https://healthytothecorenyc.com/core-reset-method

* Find Sam on Instagram: https://www.instagram.com/healthytothecorenyc/

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

What does it really mean to nourish yourself?

In this episode, I sit down with chef, food stylist, and author Melina Hammer (A Year at Catbird Cottage) for a thoughtful conversation on food, self-care, and living with more intention.

Together, we explore how to create simple, nourishing meals using seasonal ingredients, find inspiration in spring cooking and foraging (including garlic mustard and field garlic), and elevate everyday dishes with ease.

We also reflect on the deeper side of nourishment—how food connects to mindfulness, gentleness, and self-care—and what it looks like to move away from extremes and toward a more balanced, intuitive way of eating and living. A grounding and inspiring conversation on cooking, creativity, and what it means to truly nourish yourself.

Links:

* Episode Newsletter: https://mindbodyspiritfood.substack.com/p/melina-hammer

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Melina’s book, A Year at Catbird Cottage: https://bookshop.org/a/114665/9781984859709

* Melina’s newsletter: https://catbirdcottage.substack.com/

* Melina’s website: https://www.melinahammer.com/

* Find Melina on Instagram: https://www.instagram.com/melinahammer/

* My Substack Live with Melina: https://mindbodyspiritfood.substack.com/p/edible-holiday-gifts

* Nicki’s podcast episode with Ashley Neese, Permission to Rest: https://mindbodyspiritfood.substack.com/p/ashley-neese

* Nicki’s podcast episode about moving one step at a time: https://mindbodyspiritfood.substack.com/p/intention-11-one-step-at-a-time

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

This week’s intention is: I will get curious.

Building on last week’s practice of moving one step at a time, this episode explores how curiosity can help us move through overwhelm and reconnect with play. When we let go of the need for a perfect outcome, we open ourselves to creativity, discovery, and growth—in the kitchen and beyond.

Tune in for a simple shift that can bring more ease, experimentation, and delight into your everyday life.

Links and resources

* Last week's Intention Episode (I will move one step at a time): https://mindbodyspiritfood.substack.com/p/intention-11-one-step-at-a-time

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

In this episode, I’m joined by Marije Vogelzang, a pioneering Dutch food designer who uses food as a medium to explore human connection, emotion, and experience.

While we often think of food as flavor or nutrition, Marije invites us to see it as something much deeper—a way to access memory, create meaning, and reconnect with ourselves and each other. This conversation explores food as ritual, as play, and as a powerful tool for presence.

We also dive into the parts of food we often avoid—the connection to death, transformation, and the unseen processes that make nourishment possible—and how embracing these realities can deepen our gratitude and sense of aliveness.

Toward the end, Marije shares a simple, playful way to make your meals more meaningful—something you can try at your own table tonight.

Links and Resources

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Marije’s website: http://www.marijevogelzang.nl/

* Food Design Playground: http://www.fooddesignplayground.nl/

* Find Marije on Instagram: https://www.instagram.com/marije_vogelzang/

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

Feeling the surge of spring energy—the ideas, the momentum, the urge to do it all at once?

In this week’s intention episode, I’m sharing a gentle reminder: we don’t have to rush to the finish line. Just like seeds in the garden, growth happens step by step.

In this episode, we explore:

*Why this season of “activation” can feel both exciting and overwhelming

*The wisdom of slowing down and trusting the process

*How moving step by step can bring more ease and joy into your days

*A simple way to practice this in the kitchen (even on a busy schedule) plus a spring entertaining menu

*How missteps and “failures” often lead to something even better

This is an invitation to soften, surrender, and remember: the transformation happens in the making—not just the end result. Be sure to head over to the newsletter, where I share the spring menu!

LINKS

* This week's newsletter: https://mindbodyspiritfood.substack.com/p/intention-11-one-step-at-a-time

* Subscribe to the Mind, Body, Spirit, FOOD newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

What if cooking felt less like following rules—and more like freedom?

In this episode, I’m joined by intuitive cooking coach Katerina Pavlakis to explore how we can move beyond rigid recipes and reconnect with our senses in the kitchen. We talk about building confidence, cooking with creativity, and finding joy in everyday meals.

Katerina shares how to think in patterns instead of recipes, layer flavor with ease, and trust your instincts so cooking becomes simple, nourishing, and even fun.

In this episode:

* What intuitive cooking really means

* How to trust your senses in the kitchen

* Why recipes can feel limiting—and how to use them as inspiration

* Simple ways to build flavor and add contrast

* A more flexible, non-restrictive approach to healthy eating

LINKS & RESOURCES

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Katerina's website: https://www.theintuitivecook.co.uk/

* Find Katerina on Instagram: https://www.instagram.com/intuitive.cook/

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe

What if the smallest moments of your day held the potential to shift everything?

In this short episode, Nicki explores the idea of making each moment sacred—not in a perfect or lofty way, but through simple, real-life awareness.

Inspired by her recent conversation with Tamar Adler, this episode dives into what “sacred” actually feels like in the body, and how everyday acts like cooking, eating, or doing the dishes can become opportunities for presence, gratitude, and connection.

She shares a real-life story about completely forgetting this intention… and why that’s actually the point.

This episode is a gentle reminder that the practice isn’t about getting it right—it’s about remembering, again and again.

LINKS

* Mind, Body, Spirit, FOOD Newsletter: https://mindbodyspiritfood.substack.com/

* Order Nicki's new book: https://fromscratchfast.com/nicki-sizemore/

* Find Nicki on Instagram: https://www.instagram.com/nickisizemore

* Nicki's episode with Tamar Adler: https://mindbodyspiritfood.substack.com/p/tamar-adler

* Nicki's episode with Bella Lively: https://mindbodyspiritfood.substack.com/p/bella-lively

* Good Things cookbook, by Samin Nosrat: https://bookshop.org/a/114665/9781984857781

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit https://mindbodyspiritfood.substack.com/subscribe