<![CDATA[Snack Sized Wellness]]>
snacksizewellness.substack.com]]>https://snacksizewellness.substack.com/podcastSubstackMon, 01 Jun 2026 15:21:50 GMThttps://api.substack.com/feed/podcast/4973494.rssAlex RossYou’re busy — I get it. Here, we discuss quick, practical health tips that meet you where you are, helping you feel better, eat well, and build habits that actually stick — no guilt, no perfection required.episodicAlex Rosshealthwalex@gmail.comNo<![CDATA[You should be afraid of colon cancer (ep5)]]>🎙️ Episode in a Nutshell

Fiber doesn’t get the spotlight it deserves — but it should. In this episode, I’m sharing why fiber is one of the most powerful (and ignored) tools for better digestion, more stable energy, fewer cravings, and yes — lowering your risk of colon cancer.

🔑 Key Takeaways

* Fiber does way more than help you poop — it supports your gut, energy, blood sugar, and hormones.

* Colon cancer is on the rise in people under 50. A high-fiber diet is one of the best (and easiest) ways to reduce your risk.

* Most of us aren’t getting enough fiber — women need 25–28g/day, men need 31–34g, and most people are only getting half that.

* Small swaps go a long way: beans, whole grains, fruit with the skin, even popcorn.

* Supplements can help but shouldn’t replace food-based fiber.

👩‍👧‍👦 Why It Matters

You don’t need a perfect diet — but if your digestion is off, your energy is crashing, or your snacks never satisfy, fiber might be the fix.And with colon cancer rising in younger adults, this isn’t just a wellness trend — it’s real prevention.

✅ Try This Today

* Add one high-fiber food to your next meal: think beans, berries, or veggies with the skin on.

* Check the nutrition label on something you eat every day. Does it even have fiber?

* Drink extra water — fiber only works if it can move.

🔗 Links & Related Posts

* High-Fiber Sources

* How to Eat 25–30g of Fiber a Day

* How to Hit Your Fiber Goal Without Changing Your Whole Life

📚 Sources

* NIH: Fiber Fact Sheet

* American Cancer Society: Colon Cancer Statistics

* Dietary Guidelines for Americans 2020–2025

Watch the episode on YouTubeFollow the pod for episodes every Thursday!Apple Podcast | Spotify | YouTube

Share this episode with someone who definitely isn’t eating enough vegetables.



Get full access to Snack Size Wellness at snacksizewellness.substack.com/subscribe]]>https://snacksizewellness.substack.com/p/you-should-be-afraid-of-colon-cancersubstack:post:166366678Tue, 08 Jul 2025 20:13:03 GMTAlex RossNo1064<![CDATA[Waking Up Before Your Kids Can Change Everything ep4]]>In this episode of I’m sharing how waking up before my toddler completely changed my mornings. I talk about what led me to start this habit, how I make it work (even as a tired mom), and the surprising impact it’s had on my day-to-day life. I’ll walk you through my simple morning routine, why I prioritize getting ready before my son is up, and how I protect that time for *me* — not my phone. If you’ve ever felt like your day starts in chaos, this episode is for you. Let’s talk about how just 10 quiet minutes can shift everything.


More tips + toddler meals: https://snacksizewellness.substack.com/

Listen wherever you get your podcasts or watch more on YouTube youtube.com/@snacksizedwellness



Get full access to Snack Size Wellness at snacksizewellness.substack.com/subscribe]]>https://snacksizewellness.substack.com/p/waking-up-before-your-kids-can-change-8afBuzzsprout-17366713Thu, 19 Jun 2025 21:00:00 GMTAlex RossNo814<![CDATA[My Toddler Meal Formula (No More Mealtime Stress!) ep3]]>Tired of overthinking toddler meals? In this episode, I share my simple formula for breakfasts and lunches that take the stress out of planning — and actually work for busy moms.

More tips + toddler meals: https://snacksizewellness.substack.com/

Listen wherever you get your podcasts or watch more on YouTube youtube.com/@snacksizedwellness



Get full access to Snack Size Wellness at snacksizewellness.substack.com/subscribe]]>https://snacksizewellness.substack.com/p/my-toddler-meal-formula-no-more-mealtime-e09Buzzsprout-17340833Sun, 15 Jun 2025 19:00:00 GMTAlex RossNo997<![CDATA[The Meal Planning System That Saves My Sanity (ep2)]]>In this episode of Snack Size Wellness, I’m sharing the meal planning system that’s helped me survive (and actually enjoy) months of solo parenting. I’ll walk you through how I inventory what we already have, use a simple theme system for dinners, and pick “anchors” to build balanced meals without overthinking it. I’m also talking about how I plan for those inevitable busy nights with easy backup meals. You’ll hear exactly how I create a structured meal plan and grocery list that makes cooking feel a lot more manageable—especially when life feels like a lot.

More tips + toddler meals: https://snacksizewellness.substack.com/

Listen wherever you get your podcasts or watch more on YouTube youtube.com/@snacksizedwellness



Get full access to Snack Size Wellness at snacksizewellness.substack.com/subscribe]]>https://snacksizewellness.substack.com/p/the-meal-planning-system-that-saves-569Buzzsprout-17297820Sat, 07 Jun 2025 19:00:00 GMTAlex RossNo1120<![CDATA[There’s No Magic Fix — How to Start Being Healthy Right Now]]>Welcome to Snack Sized Wellness! In this podcast, we talk about the small steps you can take today to be healthier.

Related Links:

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Instagram: https://www.instagram.com/snacksizedwellness/

Substack: https://snacksizewellness.substack.com/

More tips + toddler meals: https://snacksizewellness.substack.com/

Listen wherever you get your podcasts or watch more on YouTube youtube.com/@snacksizedwellness



Get full access to Snack Size Wellness at snacksizewellness.substack.com/subscribe]]>https://snacksizewellness.substack.com/p/theres-no-magic-fix-how-to-start-89fBuzzsprout-17282240Wed, 04 Jun 2025 20:00:00 GMTAlex RossNo430