Alle afleveringen
598 afleveringen, van nieuw naar oud
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Career Minimalism
5 oktober 2021 · 30 min
Your Minimalism-Guided Life And Career 67% of workers say excessive meetings keep them from getting their best work done, and up to half of an employee’s day is wasted on unproductive effort (source). While we are well-versed in the whys and hows of slow living in our personal lives, our professional ones may be hindered by societal expectations and workplace norms. This week, Chris Lovett and I examine the ways in which hard work, materialism, and busyness collide. Chris had... Lees meer
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Using The Whole Pumpkin (& The Whole Apple)
30 september 2021 · 11 min
Apple pie, Jack-o-lanterns, and gourds galore: Autumn has arrived! Saving money and environmental resources starts by reducing—or even better, eliminating—food waste in your home. With a bit of forethought, we can get creative in the kitchen and commit to making use of *entire* food items this fall. In this short and sweet episode I’m offering my best suggestions for using every part of our favorite fall foods—pumpkins and apples—including the pumpkin’s guts, the apple’s core, and more. Here’s a... Lees meer
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Going Car-Light
28 september 2021 · 31 min
Automobiles convey freedom and status. They’re also a symbol of modern convenience: why walk when you can drive? Why take public transit if you can ride in the comfort of what’s decidedly yours? But a car’s convenience comes with a host of environmental problems that extend beyond the obvious guzzling of gas (which indeed comprises approximately 80-percent of a car’s impact). An automobile’s beforelife requires excessive energy expenditure in the creation of the steel, rubber, glass, and other parts that... Lees meer
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5 Questions That Determine An Item’s Potential
23 september 2021 · 18 min
“I really like fixing and building, and my wife and I like to go around on garbage day and pick up useful odds and ends. This of course also turns into a lot of stuff from a minimalist perspective. How do you deal with useful things that have no specific purpose yet?” I believe that determining an item’s potential starts first by knowing thyself. On today’s show, I’m explaining my concept of the eco-minimalist spectrum; I’m also offering 3 tips... Lees meer
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Realistic Work-Life Balancing
21 september 2021 · 32 min
Amidst 2021's frenetic pace, curating a life that satisfies your professional, financial, and familial obligations and also leaves space for fun may seem unattainable. What's work-life balance, and is achieving such balance even possible? Lees meer
Today I speak with author, chef, and farm CEO Shannon Hayes. Despite her many professional endeavors, Shannon makes sure to find time for coffee dates with her husband, afternoon naps, and martini dance parties in the kitchen. Shannon believes that even though we're busy we can *make* space in our schedules to prioritize our own happiness. Indeed, Shannon's on the show to argue that finding—and maintaining!—a work-life balance starts by first dreaming about what you want your life to look like and then putting your finances on autopilot.
Here's a preview:
[3:30] True wealth versus salaries: Why everyone needs a Quality of Life Statement
[11:00] How to incorporate 4 unconventional income streams to achieve a work-life balance
[21:30] Using chef-specific wisdom in your daily life
[26:30] The Yes-No-Yes formula for setting—and maintaining—essential boundaries
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How To Make Soap At Home
16 september 2021 · 13 min
“I have to ask about your handmade soap recipe. How do you make soap at home? I’ve been thinking about making my own for a while (maybe also add some oat pulp that remains from making oat milk?). It would be interesting to see if there’s a minimalist and safe way to make homemade soaps.” Ever wondered how to make soap at home? Here’s a secret: soap making is ridiculously easy; it’s also fun! In this short-and-sweet episode I’m... Lees meer
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The Global Food Supply Chain Under Strain
14 september 2021 · 26 min
Supermarkets rose to prominence in the 1960’s and these days, the grocery store is the Number One place where Americans buy food. But supermarkets have disconnected us from our food; worse, the global food chain is responsible for up to one third of all human-caused greenhouse gas emissions. Making smart food decisions starts by first understanding the intricacies of global food supply chain. This week I speak with Airly co-founder Jennifer McKnight. Jennifer believes it’s important for companies to list... Lees meer
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Pragmatic EMF Protection For Better Health
9 september 2021 · 32 min
Electromagnetic fields (or EMFs, for short) are all around us. While anything that uses electricity deploys EMFs, the rise of wireless technology has exponentially increased our exposure to EMFs in recent years. But what’s particularly concerning is that such products that boast convenience—the wireless ones, the “smart” ones—aren’t necessarily safe for ourselves or for our families. In fact, the research is quite conclusive: EMF and 5G exposure impacts almost all systems in our bodies; it’s linked to cancer and lowered... Lees meer
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Less Waste Moving
7 september 2021 · 14 min
“My question is about moving. I have four weeks to pack up my house and the amount of plastic we will probably be needing is giving me nightmares already. Any eco-friendly moving tips for me?” Carbon emissions from diesel-burning trucks. Excess trash (a.k.a. all the stuff not moving with us) we’re sending to landfills. Bubble wrap, cardboard boxes, tape, plastic liners, and countless other single-use disposables: moving a household’s-worth of stuff is stress-inducing, sure. But if we’re not careful,... Lees meer
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Minimalist Skincare Essentials
2 september 2021 · 13 min
“I would love to know what your minimalist eco-friendly skincare essentials looks like, especially in the dry summer months.” While using too few skincare products can leave your skin dehydrated and undernourished, using too many can disrupt its natural pH. Minimalist skincare is a ‘thing’, and dermatologists argue that a comprehensive routine relies on just 5 products. On this bite-sized episode I’m answering a listener’s question about the items I put on my face each and every day. And... Lees meer
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Rightsizing Your Budget
31 augustus 2021 · 32 min
How To Be Better At Budgeting In America, capitalism entices us to spend now and pay later. But paying for what you don’t need with credit is a precarious practice, as living outside of your means may create a shaky financial future. Today I’m speaking with Certified Financial Counselor Ericka Young. Ericka helps clients learn how to be better at budgeting, as believes that successful money management begins with getting real about—and living within!—your means. Ericka understands that it’s... Lees meer
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Antidotes To Eco-Despair
26 augustus 2021 · 11 min
“I have struggled with climate anxiety for awhile now … I try to have a positive look on the climate crisis and say that we can still fix it but … it’s taking its toll. How do you not get stopped by this? Can we still fix the climate?” The Intergovernmental Panel On Climate Change (IPCC) released its latest report earlier this month, and its outlook was dire. The report—prepared by 234 scientists from 66 countries—named human influence as... Lees meer
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50 Shades of Gray (Hair)
24 augustus 2021 · 28 min
Surprise, surprise: Our culture reveres youth. Getting older, then, becomes a dreaded rite of passage that many of us feel we must outrun. And although dyeing our graying hair is one way in which we can turn back the clock for at least a little while, conventional dyes are full of toxic chemicals including formaldehyde, ammonia, and titanium dioxide, to name a few. This week, guest Megan Mikkelson and I seek answers to questions that are both pragmatic and philosophical: Must we subject... Lees meer
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How To Get Organized In A Small Space
19 augustus 2021 · 12 min
“I’m desperate for tips about staying organized in a two bed townhouse. My husband and I have a 13 month old and are thinking of adding another to our family soon. Our son shares the spare room with some storage and furniture while my husband is working from home from a desk in our bedroom. We don’t have heaps of toys, but there are some sentimental items like furniture, essential woodworking and sewing supplies, and so many clothes it seems... Lees meer
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Fewer But Better Adult Friendships
17 augustus 2021 · 35 min
The global pandemic may have reduced the scope of your social circle. And while pandemics can indeed lead to isolation and loneliness, they may also usher in clarity about what—or in this case, who—is truly important. There are deep friendships and there are not-so-deep ones: are there benefits to intentionally nurturing fewer friendships while simultaneously giving your soul-level connections your best? On today’s show we apply the principles of minimalism to adult friendships with Lifestyle Optimization Coach Meredith Keith-Chirch. Meredith argues there... Lees meer
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Navigating The Eco-Contradiction Minefield
12 augustus 2021 · 15 min
“Hi Stephanie, One topic I’d like covered is the ways in which trying to live a low impact lifestyle can actually contradict each other. Secondhand polyester, or eco-friendly fibers but new? Plant-based but packaged food, or animal-based and package-free? Thanks for any help you can offer. – Heather” We’ve all been there: we want to do better, but eco-contradictions trip us up. Even worse, in most cases achieving definitive right (versus definitive wrong) clarity is impossible. No one wants to... Lees meer
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Secondhand Vintage For The Rest Of Us
10 augustus 2021 · 29 min
Ready to embrace pre-loved clothing but hate that thrift stores and online marketplaces sell last season’s fast fashion discards? If so, secondhand vintage may be for you. Vintage items by definition are made from quality materials with skilled craftsmanship. Incorporating select vintage pieces into your wardrobe, then, is an intentional to prioritize quality over quantity. I believe it’s important to normalize secondhand shopping, and so today I’m speaking with vintage lover Endia Henry. For Endia, thrifting introduced her to sustainability,... Lees meer
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BONUS: Is Minimalist Parenting Possible?
5 augustus 2021 · 15 min
“Hey Stephanie, I’m wondering what some of your tips are when it comes to preparing for a baby for the first time when you want to maintain a minimalist lifestyle. Thank you.” Want to be a minimalist parent but don’t know where to start? This short-and-sweet bonus episode lays bare my down-and-dirty, not-so-socially-acceptable advice. Here’s a preview: [3;30] The bare minimum: Stephanie’s list of 7 (just 7!) essential items every infant needs [8:30] Why you shouldn’t have a baby... Lees meer
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What Not To Eat
3 augustus 2021 · 33 min
When discussing reducing toxin exposure, we often frame the conversation in terms of cleaning up our beauty and home products. But there are plenty of toxins in our food, and that’s why simple, clean eating is so darn important. My guest this week is Board-Certified Holistic Nutritionist and author Tonya Harris. Tonya experienced the benefits of a healthier food firsthand when her son—who displayed tell-tale signs of ADHD—significantly reduced his symptoms after cutting the nasties from his diet. These days,... Lees meer
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BONUS: Restricted Recycling? Here's What To Do
29 juli 2021 · 14 min
“I just moved to a small country town and for some reason they stopped accepting glass for recycling. I had purposely been buying more glass products to avoid plastic as much as possible … I don’t know what to do. Do you have any suggestions?” US recycling is in chaos, and packaging materials that were once recyclable may likely be headed to your local landfill. What’s an eco-conscious consumer to do? On this short and sweet bonus episode, I’m... Lees meer
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Minimalist Mindset Shifts Toward Body Acceptance
27 juli 2021 · 42 min
We women have been primed since we were young to be critical of our bodies. Even though we’re adults—and even though we know better!—it’s natural to revert to what society tells us about the connection between body shape and self-worth. A negative body image impacts us all (regardless of size!), and minimalism is here to help. My guest this week is Wavelength founder Sarah Stites. Sarah gained significant weight in high school; her self-esteem plummeted soon after. As she yo-yo... Lees meer
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Intentional Nail Care
20 juli 2021 · 32 min
Perfectly manicured hands and feet are the norm in 2021, and many of us feel out of place when we choose to abandon what’s socially accepted. But there’s a “toxic trio” of chemicals in nail polish (toluene, formaldehyde and dibutyl phthalate) and these chemicals leak through our nail beds and into our bloodstreams. What’s the true cost, then, of fitting in? Is fitting in worth it if doing so harms our health? This week, I speak with podcast host Megan... Lees meer
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BONUS: Are Essential Oils Worth the Hype?
15 juli 2021 · 14 min
Uses for Essential Oils An essential oil is not quite a perfume and not exactly a medicine. Still, advocates promise the uses for essential oils are many, and their benefits include better sleep, reduced anxiety, improved overall well-being, to name a few. Are essential oils worth the hype, or are they just another product that makes oversized promises? On this short and sweet bonus episode, I’m answering a listener’s question all about whether essential oils fit into a sustainable minimalist... Lees meer
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How To Downsize (Even If No One's Moving)
13 juli 2021 · 42 min
How to downsize your home (and help older relatives do the same) Downsizing is physically and emotionally exhausting. The job becomes infinitely harder when you’re tasked with helping older relatives—your parents, perhaps—clear out their attics and basements overflowing with items they’ve accumulated throughout the decades. Should you consider downsizing and decluttering now so your kids don’t one day find themselves stuck with the job? When helping older relatives clear out their clutter, how can you empathically and responsibly disperse... Lees meer
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Intentional Interior Decorating
6 juli 2021 · 32 min
I once aspired to design my home’s interior the way I saw design done in my favorite home decor catalogs, which is to say I chased an aesthetic that was white, pristine, and contemporary. But doubling down on what’s new and in style left little room for displaying trinkets with stories, passed-down but quality furniture, and antiques that infuse uniqueness. I had created a beautiful space, yes, but it was an impersonal one. Unimaginative, even. This week, I speak with... Lees meer
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Curating a Healthy House
29 juni 2021 · 39 min
Curating a Healthy House What’s eco-friendly also tends to be non-toxic, and if you’re like most sustainable minimalists, you likely aspire to curate a healthy house that supports your eco-minimalist ideals. Yet non-toxic products can be difficult to find; they tend to be expensive, too. Today I’m speaking with the brains behind Shades of Green, Angela Wade and Ellen Strickland. Shades of Green is a sustainable shopping platform that’s committed to creating healthier living spaces by sourcing only non-toxic, environmentally-friendly... Lees meer
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How Sustainable Minimalists Entertain
22 juni 2021 · 31 min
How to Host a (No Plastic) Party Like to entertain but hate the overwhelm? Join the club. While it feels so right to open your home to your loved ones for dinner parties, barbecues, and holidays, being chained to the kitchen (and the dirty dishes!) feels oh, so wrong. The alternative is equally cringe-worthy: Heaps of plastic plates, cups, and cutlery in the trash? No thanks. This week, I speak with Repurpose founder Lauren Gropper. Lauren believes hosts and... Lees meer
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The Pandemic Versus The Planet
15 juni 2021 · 33 min
Why is it that, in times of fear, society reverts back to relying on single-use disposables? COVID-19 will have lasting effects on the environmental movement. While some of such effects—like embracing forced slowness, for example—took cars off the road and reduced worldwide carbon emissions in the short-term, our propensity toward fear-based buying over the past year has littered the planet. Indeed, communities that fought long and hard to ban single-use items embraced them during the pandemic; there’s the plastics problem,... Lees meer
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Palm Oil's Problems
8 juni 2021 · 24 min
Palm oil: Ever hear of it? Imports of the stuff to the United States have risen a whopping 263% in the last 15 years and, these days, it’s in our toothpaste, our shampoo, our pet’s food, our makeup, and more. Palm oil is in nearly everything, and its cultivation has dire consequences for our planet. This week, I speak with award-winning journalist and author Jocelyn Zuckerman. Jocelyn traveled to 4 continents to research the ripple effects of palm oil’s rise,... Lees meer
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The Lowdown on Sustainable Toys
1 juni 2021 · 26 min
Sustainable toys provide countless benefits to both children and the planet yet, still, finding such toys can be difficult. What, exactly, makes a toy sustainable? Are wooden toys (ahem … Melissa & Doug) considered eco-friendly simply because they are made of wood? These days, most toys are made of plastics; stuffed animals and dolls are also made of artificial (read: plastic) fibers. Through a complex chemical process, plastic toys are made from fossil fuels and eventually break into many small pieces,... Lees meer
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How To Be Happy In A Small Home
25 mei 2021 · 35 min
How To Be Happy In A Small Home Choosing to live in a small home is one of the most basic ways we can both reduce our carbon footprints and curb unnecessary spending. Indeed, while living small (not necessarily tiny!) is the epitome of sustainable minimalism, it can be difficult to intentionally embrace less square footage in a culture that suggests bigger is best. It’s a real conundrum: We revere space, but we also revere eco-simplicity. Can we have... Lees meer
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In Defense of Subtraction
18 mei 2021 · 34 min
When humans solve problems, we often overlook an incredibly powerful option: Subtraction. We add baskets and bins to fix organizational issues within the home. We buy new clothes when we find ourselves frustrated with our wardrobes. In correspondence, we get loquacious in efforts of making our points. In design fields, we add elements to improve “flow”. In short, addition rules. But intentional subtraction is a powerful practice that’s rewarding, fun, and backed by science. And once we retrain our brains to... Lees meer
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The Benefits to the Circular Economy
12 mei 2021 · 32 min
The Circular Economy’s Benefits for You and Me ** Like this show? Want to help it grow? Please leave it a quick review on Apple Podcasts, and thank you! ** Our “take-make-waste” economy has cost consumers billions of dollars and has cheated us out of an inhabitable planet. But it doesn’t have to be this way: embracing a circular economy will save taxpayer money, preserve resources, and lead to an estimated $4.5 trillion in economic growth. Even better?... Lees meer
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Finding your Minimalist Mindset
11 mei 2021 · 29 min
Finding your Minimalist Mindset It’s often the case that we are our own worst enemies. It’s easy to fall back into old habits and old ways of thinking—it’s too easy, in fact, to revert to what we’ve always done. Indeed, in my capacity as host of this podcast, I often hear the same struggle from you, my listeners: it’s really darn hard to both find and maintain your minimalist mindset for the long haul in a culture that glorifies... Lees meer
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5 Tips For An Organized Home (With Kids!)
4 mei 2021 · 37 min
Tips for an organized home with kids Staying on top of tidiness can be stress-inducing, time-sucking, and never-ending. If it seems as though your home never looks or feels the way you want it, know that maintaining an organized space with kids is hard work, but it’s possible. This week, I speak with professional organizer Elise Hay. Elise believes there’s only one way to have a tidy home with children, and that’s to have the support of each and... Lees meer
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Pop Culture and the Environmental Movement Today
27 april 2021 · 30 min
Pop Culture and the Environmental Movement Today In recent years, pop culture has raised important questions about the environmental movement today, and people are listening. Because while it can be easy to dissociate from media coverage surrounding global warming, climate change, and environmental racism, it’s much harder to do so when pop culture pushes the narrative. The relationship between popular culture and popular opinion is circular, and so a great way to jumpstart conversations with children and other loved... Lees meer
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Minimalist Beauty For The Conscious Consumer
22 april 2021 · 26 min
Minimalist beauty for the conscious consumer Toner, exfoliant, emulsion, eye cream, and that’s all before breakfast: The average woman uses 12 beauty products each and every day. But are these products actually necessary? What are the benefits to a minimalist beauty routine, and how do you start simplifying your existing one? On today’s show we are applying the tenets of sustainable minimalism to our skincare routines by minimizing the excess, simplifying the process, and replacing what’s essential with eco-conscious... Lees meer
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Digital Minimalism In The 21st Century
20 april 2021 · 34 min
It isn’t hyperbole: Technology is in many ways taking over our daily lives. Research has found that children spend 1200 hours per year on technological devices. And adults? We waste approximately 6200 hours a year—or up to a staggering equivalent of 44 years of our lives—staring at screens. In this era of technological-everything, is digital minimalism even possible? Lees meer
On today’s show I speak with Bill Brady, CEO of Troomi. As a father of five, Bill offers up his best tips for creating a culture within our homes that prioritize in-person time as opposed to screen time; he suggests action steps for adults looking to achieve digital minimalism, too.
Here’s a preview:
[4:15] Beyond cyberbullying: The wide-ranging effects of technology on kids
[8:30] 3 House Rules that prioritize real-life relationships over virtual ones
[13:30] The importance of technological time-outs for working professionals
[20:15] How to know when your child is ready for a cell phone
Resources mentioned in the episode:
Upchoose.com
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Becoming A Zero Waste Chef
15 april 2021 · 30 min
Becoming a Zero Waste Chef The daily habits zero waste chefs rely on to reduce food and packaging waste can seem daunting to the rest of us, to say the least. But in the era of meal delivery kits and takeout culture, cooking from scratch and ensuring nothing gets wasted may indeed be self-sufficient skills that consumers are in danger of losing. On today’s episode, Anne-Marie Bonneau, better known as The Zero Waste Chef, and I discuss cooking as... Lees meer
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Why 1000 Hours Outside?
13 april 2021 · 32 min
The benefits of 1000 hours outside Most of us understand intuitively that spending time outdoors – 1000 hours outside, in fact! – is important. But what does science say about the role of nature in our lives? How can we make the outdoors a staple of our children’s childhoods without tears? The 1000 Hours Outside campaign seeks to match nature time with screen time, and that’s because kids spend approximately 1200 hours per year in front of electronic devices.... Lees meer
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Accessible Sustainable Consumption
6 april 2021 · 32 min
Sustainable Consumption for you and me Sustainable Minimalism (the book!) is available as an e-book, audiobook, and paperback now, and it dives *far deeper* into the topics we discuss on this podcast. Thank you for supporting my work! Sustainable consumption is confusing. What does it mean to be an intentional eco-consumer, exactly, and how does the identity differ from being a conscious one? There are problems associated with greenwashing, too. Assuming you want to be more sustainable in your... Lees meer
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“Good Enough” Environmentally Friendly Parenting
30 maart 2021 · 30 min
Environmentally Friendly Parenting that’s Good Enough Parents are tired. So tired, in fact, that adopting an environmentally friendly lifestyle may seem impossible. But the goal is progress—not perfection!—and so this week’s show is dedicated to parents who want to do better but don’t want to completely upend their lives. Today I am speaking with Stace Dixon and Taylor Shearer of DYPER. Together we outline low-waste parenting strategies that are *good enough* in that they don’t require lots of time or... Lees meer
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How to Simplify Picky Eating
23 maart 2021 · 24 min
How to simplify picky eating It’s the bane of parents’ existences: Picky eating. And while some children are certainly pickier than most, most moms and dads worry whether their kids regularly consume a variety of nutrients – and in the right quantities! – for optimal growth and development. What kids eat matters, and so this week I’m speaking with a certified nutritionist to help us both understand and simplify all the intricacies around feeding our children. My guest is Kaitlin... Lees meer
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Minimalist Tips To Manage Time
22 maart 2021 · 29 min
Minimalist tips to manage time Time: There never seems to be enough of it. And while the internet flows with tips to manage time, minimalists understand that we can gain more time by having less stuff. Today I’m speaking with my friend and fellow podcaster Diane Boden. Diane is the host of the Minimalist Moms Podcast; she also has a new book by the same name. Today Diane and I discuss tangible ways in which we can pare down our... Lees meer
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Learning At Home: The Big Picture
16 maart 2021 · 45 min
What’s Really Important When Learning at Home Many minimalists correctly view their homes as havens. But because critical learning happens within the home during pandemics and always, our living spaces also provide daily opportunities to nurture lasting loves of learning in our children. On today’s show my guests and I explore the ways in which parents can both facilitate and simplify learning at home, 365 days per year. First I bring you an interview with educational consultant Hillary Einboden, who... Lees meer
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Housework Help For a Peaceful Home
9 maart 2021 · 39 min
Routines and Rituals For Housework Help Sustainable Minimalism (the book!) is available as an e-book, audiobook, and paperback now, and it dives *far deeper* into the topics we discuss on this podcast. Thank you for supporting my work! Have 4 walls and a roof? If so, you probably have housework. And if you are fortunate to have a family? You’re likely burdened by household chores every single day. Today I’m speaking with author and cleaning guru Becky Rapinchuk,... Lees meer
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Cloth Diapering 101
2 maart 2021 · 41 min
How To Use Cloth Diapers Cloth diapers have a reputation as the time-consuming and stressful way to diaper a baby. Yet parents who proudly embrace reusables report that the opposite is true: after you learn how to successfully use cloth diapers, the practice provides daily opportunities to connect with your child. Cloth diapering ushers in a unique joy, too. On today’s show I speak with Gaëlle Wizenberg, founder and Chief of Commerce of Charlie Banana. First, Gaëlle debunks 3... Lees meer
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Intentional Living at Home
23 februari 2021 · 32 min
Intentional Living at Home Intentional living is all the rage right now, as it’s about letting your purpose guide your actions as they relate to your family, your work, your finances, your environmental impact, your spirituality, and more. That said, it’s easy to revert to living on autopilot. It’s too easy, in fact, to be blown off track by snags in the plan. On today’s show I speak with Desirae Endres, host of the With Intention podcast. If you’ve ever... Lees meer
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Bonus: Recycling Isn't Enough with Marie Eve
18 februari 2021 · 25 min
Impactful Eco Friendly Changes We’ve all been there: The awkward moment when we realize that, when it comes to eco friendly living, we could be doing more. On this week’s bonus episode, I speak with Marie Ève Gaudreau Lamarre. Marie Ève walks us through the moment she realized that she wasn’t eco friendly simply because she recycled; soon after, she knew she could – and therefore must – do more. In our conversation today, Marie Ève makes clear the... Lees meer
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8 Minimalist Style Principles
16 februari 2021 · 37 min
8 Minimalist Style Principles It happens to the best of us: despite our best intentions, we fall for trends. We assume that if a new style looks great on a model it will also look great on us. But wardrobe simplicity is about employing select minimalist style tricks that save money, reduce clothing waste, and empower you to look your best. On today’s show I speak with style coach Kim Hancher. Kim is a huge advocate for NOT running... Lees meer
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