Mind, Body, Spirit, FOOD Podcast

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 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 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: www.marijevogelzang.nl
* Food Design Playground: 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 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 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 mindbodyspiritfood.substack.com/subscribe