My Wife The Dietitian
By My Wife The Dietitian
My Wife The DietitianApr 15, 2024
Roasted Crispy Chickpeas - Nutrition Nuggets 69
Little nuggets of goodness.....the almighty chickpea. Air fried, oven-baked or toaster oven roasted........all are home-baked methods to make roasted, crispy chickpeas. You can also buy them in a package, but, the flavour, texture and nutritional value is so great when you make them at home.
Tune in for some spice suggestions to help flavour these crispy nuggets of plant-based goodness.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 128. Meat Anyone? The Carnivore Diet Conversation
People love the taste of meat and here's an excuse to eat more of it, especially, if you want to buck convention and be in a niche group with many social media followers.
If it walked, swam or flew, this diet is for you. No plants allowed on the carnivore diet, no vegetables, no fruits, no legumes, nuts, seeds or dairy, as those all have carbohydrates and aren't animal based.
Tune in to have a carnivore conversation and learn all about this trending, extreme diet.
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Flavour Explosion - Tortilla Soup - Nutrition Nuggets 68
Topped with crispy tortilla chips, a dollop of sour cream, diced avocado, and a squeeze of lime, tortilla soup can be the flavourful, comfort soup that you need to feel alive.
Today, we talk about the many variations of this Mexican classic and discuss the various spices and flavourful ingredients that can make this soup so delicious.
We reference Food Network's Marcela Valladolid and her classic tortilla soup.
This episode is a spicy one!
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Website: www.mywifethedietitian.com
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Ep 127. Diet Soda and Artificial Sweeteners
Is diet soda better than regular? How about artificial sweeteners, sugar substitutes and alternatives to sugar? How do they fit into a healthy eating plan and lifestyle?
We address these concepts, as we answer a question from a listener.
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Website: www.mywifethedietitian.com
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Getting Out of Hangryland - Nutrition Nuggets 67
Feeling hungry and angry? Perhaps, you went out and it's been quite a few hours since you last ate and you are getting more irritable, anxious and angry. Maybe, you don't even recognize your hunger cues, as you've tuned them out long ago, after years of dieting and following certain meal plans. Or, maybe, you feel hungry at odd times, like just before bed or just going out to run some errands.
Parents know when their kids start acting up or bickering or get miserable and it's been a while since they last ate. Those hunger pangs kick in but also the dip in blood sugar can cause light headedness or brain fog.
Tune in for 7 tips to help reduce being in a state of 'hangriness'.
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Website: www.mywifethedietitian.com
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Ep 126. The First 1000 Days of Life - Critical Nutrition
The first 1000 days (from conception to the child's second birthday) is a unique window of opportunity to shape a child's future health.
Ensuring proper nutrition during this period is critical for influencing optimal growth, development, and the success of long-term health and prevention of disease.
Prior to conception, the health of the male sperm is paramount for the pregnancy to be healthy and successful.
The idea of men taking prenatal vitamins, and looking after themselves for health and fertility is a novel but important concept. The male sperm is key for the health of the future offspring and even for the offspring's reproductive health.
Tune in to Rob and Sandra's riveting discussion about the first 1000 days of life.
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Plant Based Meat vs Real Meat - Nutrition Nuggets 66
Will using plant-based meat alternatives be healthier than eating beef or other meat burgers?
Are the veggie ground round products overly processed and filled with chemicals?
These questions are derived from a listener question about using veggie ground round in her family's meals.
We delve into some of the pros and cons of plant-based alternatives and meat.
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Website: www.mywifethedietitian.com
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Ep 125. Sardinia, Italy - Mediterranean Blue Zone
Longevity seems to be a hot topic. The 'blue zones' are five distinct areas in the world , where people live long with vitality and good quality of life.
The Mediterranean diet is one of the most well researched diets to demonstrate a pattern of eating and lifestyle that offers many elements for health, including lower risk of cardiovascular disease, heart attack and stroke. There's also evidence to show it's protective nature for brain, mood and gut health.
Enter Sardinia, Italy, an island off of the mainland of Italy (the boot on the map), a Mediterranean area, which is also in a Blue Zone.
Some of the interesting characteristics of the Blue Zone and Mediterranean diet are discussed in this episode, as Rob and Sandra share some of the highlights of the lifestyle from their recent trip to this Mediterranean Blue Zone.
Some episodes referenced, include Ep. 117 Liz Weiss, RD Blue Zones for Longevity
Ep 42 Beans, Beans, they're good for your heart
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Website: www.mywifethedietitian.com
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Diet vs Healthy Lifestyle Change - Nutrition Nuggets 65
Restrict, reduce, decrease, limit and avoid are just some of the familiar words you may hear when someone is describing a "diet". The keto, paleo, intermittent fasting, low fat, low carb and caveman diets, are some of the common and popular diets that people are following these days, thanks to social media and many 'gurus' in the coaching space.
Do you really need to follow a certain restrictive way of eating, or can you live your life with more balance for health and lifestyle?
Today, we discuss some ways to spot the difference between a healthy lifestyle change and a strict diet.
We refer to a previous episode about diet culture which is a more in depth discussion of some of the issues. Click here to listen.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 124. Busting Common Nutrition Myths with Bonnie Taub-Dix, RDN
Does shopping around the perimeter guarantee a healthier grocery cart?
What do those food labels with 'gluten-free' mean?
Are foods with more than 5 ingredients really that unhealthy?
Today, we bust some common misconceptions about diet and nutrition with our special guest, dietitian Bonnie Taub-Dix.
There's lots of great nuggets in this one!
For more info on Bonnie, visit her website.
And don't forget to check out her great book, Read It Before You Eat It!
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
5 Reasons to Eat Together - Nutrition Nuggets 64.
Life is busy and families find it difficult to connect over a meal with the schedules of the week. Today, we discuss the importance of eating together for family meals, for child development, physical, linguistic, social, psychological and nutritional health. Tune in for five reasons and ways to find time to eat together.
Other episodes mentioned in this include
Ep 111 Raising Healthy Families with Amy Staheli
Ep 69 Eating Together-Family Meals with Karrie Heneman
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 123. Resistant Starch - Carbs and Other 'Complex' Topics
Should you avoid all carbs? What's the difference between simple and complex carbohydrates? What about prebiotics for gut health? How can we include more 'resistant starches' in our day to day eating? We discuss all of these questions as well as other simple and complex information about carbohydrates.
With this comprehensive conversation, we discuss what resistant starch is, what the benefits could be for our gut health, and how to incorporate foods that have resistant starch in our weekly intake.
We reference some episodes, including: Fibre - What's the scoop poop Ep 17 Constipation - Episode 116 Nutrients and Brain Health - Doug Cook, RD Ep 95 Leaky Gut strategies with Prajackta Apte, RD Ep 73 Nutrition Nuggets 37 - Buddha and Grain Bowls Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :) Sign up for our newsletter on our website for weekly updates and other fun info. You can also visit our social media pages. We're on Facebook, Instagram, and YouTube. Your support helps fuel the stoke and keeps the show going strong every week. Thanks! Website: www.mywifethedietitian.com Email: mywifetherd@gmail.com
12 Grocery Tips for Saving Money - Nutrition Nuggets 63
Going to the grocery store can feel like a trip that breaks the bank. Without enough planning and making a list of essential staples that are needed, it's easy to go over budget for food shopping.
In response to a listener question, we discuss 12 actionable strategies to save money on groceries.
We also refer back to:
Ep 78 Budget Friendly Grocery Tips with Joni Rampolla, RD
Ep 49 Budget Healthy Eating - 20 Grocery Items for your List
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 122. Tips for Reducing Heartburn with Amy Archer, RDN
Heartburn is a common health condition that most people experience at least one time in their lives.
Acid reflux aka heartburn, can turn in to GERD (gastro-esophageal reflux disease) which is a chronic and persistent condition from ongoing heartburn. About 20% of the population require medication to help relieve their severe symptoms of acid reflux and require medications, such as PPI's (proton pump inhibitors).
On today's interview, we speak with dietitian and author, Amy Archer, from the wellnessrd.com about the reasons why so many North Americans have acid reflux We also discuss the symptoms, trigger foods, and how to help with diet and lifestyle.
If you need to pop a Tums antacid every day, tune in to learn more about this condition and some better ways to help relieve the symptoms.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Is Cauliflower Rice Healthy? - Nutrition Nuggets 62
Rob surprised Sandra by making cauliflower rice in the food processor and adding it to a stir fry. She couldn't identify, or guess what it was.
Today, we discuss what it is, why people use it, and what the health benefits are of including cauliflower with meals throughout the week.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 121. What's For Dinner? Meal Plan and Prep for Success PLS
"What's for dinner?".....the most common question heard in households around the country during the 'witching hour' (after school/work 4-6pm) most days :)
Having a plan for the week and the supplies can really help ease the stress and provide some foundational structure for variety and balance.
There's benefits to having a plan and, as many people have discovered, failing to plan can mean planning to fail with more impulsive decisions, eating convenience food items, like cereal or popcorn for dinner, or drive-through, Door Dash or take-out.
Think PLS - 'prep, list and schedule' or 'plan, list and shop', two frameworks or ways to think about meal planning and food prepping for the upcoming week.
Join us today to hear all about some key strategies to get healthy, delicious family-friendly foods on the table for dinner throughout the week.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
What Kind of Exercise Should I Do - Nutrition Nuggets 61
Should I do HiiT, crossfit, zumba, yoga, or weight lifting? These are some questions women have about what kind of exercise is best for them.
"What is the best exercise for me?" is a question we received from a listener, a 46 yr old mom with two teenagers, who works full-time.
What IS the best exercise and how often should people work out?
Rob and Sandra discuss the different types of activities, how they impact different systems in the body, and overall health, and what to think about when deciding to Just Do It!
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 120. Why You Should Include Collagen in Your Diet
Collagen is abundant in our bodies and it is the 'glue' that keeps the body all together and in tact.
Today, we discuss what it is, what the functional benefits are, digestion, absorption, and the main sources of collagen to include in our diet.
Check out the new blog article on our website all about collagen - Benefits of Collagen.
The book The Collagen Diet by Pam Schoenfeld, MS, RD, LDN, is also an excellent resource.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Hummus and All of its Faces - Nutrition Nuggets 60
With our mission to help spread some evidence-based nutrition information, with a touch of spice and humour, we are trying to help people increase their intake of beans/legumes/lentils/pulses and chick peas.
One question Sandra receives from clients is, how do I incorporate more beans into the weekly diet? Hummus, a chick pea bean spread, is a great example of a healthy, delicious and versatile food to include.
Today, we discuss substitutions for making homemade hummus and a variety of ways to utilize this delicious bean spread.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 119. The Hunger Scale - What Is It?
Do you hear yourself saying, "just one more bite, and then, you can have dessert." We need to stop this. Stop bartering with food. Trust your kids' own hunger.
As adults, we have to tune in to our own internal hunger cues too. This helps with more mindful and intuitive eating. Tune in to our discussion today, all about the hunger scale.
We reference "French Kids Eat Everything and Yours Can Too" by Karen LeBillon
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Website: www.mywifethedietitian.com
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Hormones and Sleep Problems - Nutrition Nuggets 59
We received a question from a listener, who states, " I used to sleep like a log with no issues whatsoever. But, now my hormones are changing, as, I'm in midlife and sleep is becoming more of a problem. I go to sleep and then wake up and can't get back to sleep. Is there anything that I can do?
We discuss five strategies to help with getting into a regular rhythm, matching with the circadian rhythms of our day/night cycle to help improve our quality of sleep once our head hits the pillow at night. zzzzzzzzzzzzzzzz
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Website: www.mywifethedietitian.com
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Ep 118. Eating for Diabetes with Tara Rood, RDN
With the growing incidence of type 2 diabetes affecting younger and younger people, there's a lot of confusion and questions about what to eat with diabetes, and how to prevent developing diabetes.
Talking with "The Diabetes Dietitian" Tara Rood, RD CDCES (Certified Diabetes Care & Education Specialist) who has been working with people managing diabetes for over 15 years, we discuss some real actionable strategies and steps to take for people who could benefit from better blood sugar management.
Click here for more information on Tara!
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Easy Smoothie Bowl Ideas - Nutrition Nuggets 58
Is it a smoothie or overnight oats? Some even refer to them as 'smoothie soups', but, whatever you call it, they are tasty, nutritious and a great, balanced way to include a variety of different foods into one meal or snack.
Today, we discuss three different recipes of smoothie bowls for yourself and/or family, and what goes into them.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 117. Blue Zone Foods for Longevity with Liz Weiss RDN
Taking a page out of the Blue Zones, five different areas around the world, where people live in good health into their older years, we discuss some dietary factors that all of the blue zones share, plus, some other important lifestyle factors.
Tune in, as we talk to media dietitian, Liz Weiss, MS, RDN and culinary expert.
Check out Liz's article on our blog https://sandragentleman.com/longevity-foods/
Liz' Healthy Table https://www.lizshealthytable.com/
Liz's podcast, Eat, Drink Live Longer https://www.lizshealthytable.com/podcast/
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Registered Dietitians - The Best Source for Nutrition Information - Nutrition Nuggets 57
March is Nutrition month and March 9 is Dietitian's Day in Canada (Mar 13 in the US).
After practicing as a Registered Dietitian for over two decades (26 yrs), a common question that I hear is "What's the difference between a Dietitian and a Nutritionist?"
There are many sources of health and nutrition information these days and lots of so called 'experts'. Social media is full of influencers who promote nutrition, have different ideas, diets, and health claims. We delve into how to make sure you're getting accurate, objective, evidence-based information, and not some unfounded bunk, typically used to sell you a diet or product.
Tune in to learn the differences between the common sources of nutrition information including a regulated health professional, an RD, and an unregulated nutritionist.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 116. Constipation - Foods to Help
As a population, our bowel habits are in the toilet.....literally, they are stuck. Constipation is a big problem for many people, either occasionally, or chronically. With long standing sluggish bowels, your health can pay the price.
Tune in to our episode today to learn all about constipation, why it's so common, and how to remedy with diet and lifestyle.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Best Small Fish to Eat - SMASH - Nutrition Nuggets 56.
With so many of Sandra's clients (all ages) who do not like eating fish, including seafood and shellfish, we discuss the importance of omega-3 fatty acids, which are essential to health and prevention of some of the most common conditions and diseases.
With the acronym SMASH, we cover the fatty, cold water fish that have high levels of omega-3 fatty acids and are lower in heavy metals, like mercury.
Tune in to learn more about these nutrient-rich powerhouses.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 115. Eating Local with CSA Farmer Joanne Priestland
If you have ever been to a Farmer's Market or bought fresh produce from a farm stand on the side of the road, it's apparent there's a big difference in how the food looks, tastes, and the way you feel when you support local.
Today, we interview a local farmer, who has committed her time and livelihood to growing food and selling it through a weekly CSA (community supported agriculture) produce box. We take a deep dive into the benefits of eating fresh, seasonal vegetables, and why supporting local can feel so good!
More about Joanne and her farm here.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Are White Vegetables Part of the Rainbow? - Nutrition Nuggets 55.
Today, we take a question from a listener. She asks, "Are white veggies, like garlic, mushrooms and cauliflower part of the rainbow of vegetables and fruits?"
Great question! Many people ask the same thing and wonder about the more bland colours, such as white, beige and light green vegetables and fruits.
We discuss a variety of colours and how they fit in the rainbow.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 114. Food Security Problems and Solutions with Author Shannon Dobbs
On today's show, we interview Shannon Dobbs, author of "The Food Waste Rescue Manifesto: 9 Mistakes in Food Rescue We Need to Stop Making Now".
Shannon is passionate about making changes to our current food system. He has created several initiatives including programs for food waste reduction, studying the effects of food waste on climate change, and ensuring equal access to healthy fresh food for everyone, especially low income families and rural communities.
Shannon believes there are viable solutions available, but feels more people need to be aware of the issue in order to bring about change.
Definitely a thought-provoking interview.
If you'd like to hear more about what Shannon is doing, you can connect with him here.
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Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
How to Make Your Salad a Meal - Nutrition Nuggets 54.
Today, we talk about taking your salad to the next level. You can turn any salad into a whole meal, by adding a few certain ingredients, which fit in with that healthy plate ratio we often discuss.
Tune in to hear how to build a well-balanced and delicious salad for a meal.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Ep 113. Eat Well to Feel Better with Mindy Yoder, RD
Many women have a goal to lose weight.....and after deeper exploration and reflection to find what's driving their reasons for wanting to lose weight, they often discover that they just want to feel better in their own body, improve their energy, help their digestion to feel less bloated, and feel better overall.
Today, we have a conversation with dietitian, Mindy Yoder. Mindy is based in Buffalo NY, and through her private practice, helps women align their nutrition with their lifestyle and health goals. Together, they get creative to identify methods to increase the quality of their diet through simple strategies.
Many women are frustrated with diet culture or having to stick to a plan. Mindy demonstrates how customization of meal planning for the week to fit into a specific lifestyle and schedule is really the best way to plan for healthy eating.
Derived from a listener question, this episode will help many people in similar fast-paced, busy and hectic lifestyles to improve the quality of their diet, and help increase healthy behaviours.
We discuss the value of food rather than points, calories or any other restrictive diet tracking.
Check out the article on the blog "Eat Well To Feel Better"
Episode was based on a listener question:
“I am not great with meal planning or prepping for the week ahead and I end up just getting food delivered or going through drive though on my way home from work. Do you have some ideas to help with meals that are grab and go and is it possible to eat healthy while travelling (long commutes for work)?”
For more information about Mindy, visit her website, or Instagram page.
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Website: www.mywifethedietitian.com
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Best Way to Include Cranberries in Your Diet - Nutrition Nuggets 53.
Most people think of these bright, tart berries in sauce at Thanksgiving, or dried, like raisins added to trail mix. A listener asks if dried cranberries are good to prevent bladder infections.
Today, we discuss these underrated berries and how to incorporate them into your weekly eating plan.
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Ep 112. How to Stop Food Addiction with Dr. Vera Tarman
We know that humans can become addicted to drugs and alcohol, but can we actually become addicted to food?
Today, we interview Dr. Vera Tarman, the author of "Food Junkies - A Recovery from Food Addiction"
Dr. Tarman, is the medical director of Renascent, an addiction rehab centre in Toronto, and works with people struggling with a variety of substance addictions, including food.
Evidence is mounting for the ways in which the brain responds to hyperpalatable food substances, such as food products that are high in sugar, fat and/or salt. Research is showing that these substances can trigger a brain response and cascade similar to drug addiction. The food industry however, often creates food with the intention of having it be addictive.
We have always counselled people about learning to develop a positive relationship with food, but there may be a case of learning how to avoid certain food products that have these addictive food substances.
Tune in to today's conversation with Dr. Vera Tarman to hear all about this controversial topic.
Check out the blog article that Dr. Vera Tarman wrote "Food Addiction Symptoms"
Check out Dr. Tarman's blog on our website: Food Addiction - Sandra Gentleman Dr. Vera Tarman, MD, FCFP, ABAM MSc. is the Medical Director of Renascent and a senior staff physician at Salvation Army. Dr Tarman has a special interest in the clinical syndrome of food addiction and has presented at numerous public forums to educate and advocate on this subject.
She is author of Food Junkies: Recovery from Food Addiction, and is a cohost of the popular Food Junkies Podcast.
She is also the founder of the free Facebook group, called “I’m Sweet Enough: Sugar-Free for Life”. Sugar-Free for Life Support Group: I’m Sweet Enough | Facebook Please check out her YouTube channel: Vera Tarman MD - YouTube
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Easy Lunch Ideas - Nutrition Nuggets 52
The mid day meal seems to give people the most grief. It can be a struggle to figure out what to pack for lunch. The old standby bologna sandwich just doesn't quite cut it anymore.
Today, Rob and Sandra talk about eleven easy and healthy lunch meals to pack for lunch, school, or to eat at home.
Check out the latest blog article What is a Poke Bowl - Sandra Gentleman
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Ep 111. Raising Healthy Families - Eating Together with Amy Staheli
With today's busy, hustle bustle lifestyle, it's difficult to find time to eat together. It can be even more challenging to do so without distractions, such as smartphones and other media.
Our kids are learning about the world, and as parents, we are their role models. Eating meals with the family is critical for normal child development and growing.
Today, we are joined by Amy Staheli, who runs Raising Healthy Families with her husband Jeff. We discuss mealtime strategies and other ideas to help raise well-adjusted kids and create a happy, healthy family dynamic.
Amy and Jeff are currently travelling the continent in an RV with their two young children. Amy shares some stories from their adventure and discusses how the experience has given them a better understanding of how to create a healthy family unit.
https://www.healthyfamiliesthrive.com/
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Easy Bean Ideas - Nutrition Nuggets 51
We've all heard the saying...."Beans, beans....they're good for your heart..." but, many people don't know how to cook with beans and what kind of recipes to make.
With so many Mediterranean cultures enjoying bean dishes, and the variety of different legumes, pulses, lentils and beans that are available in all sorts of forms, there are delicious bean dishes for everyone.
We challenge you to show us your beans (and we'll show you ours!)😉
Visit our Facebook page and share the way you use beans in your weekly meals. Look for our post featuring Rob's delicious gigantes recipe.
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Ep 110. Nutrition for Aging Well - with Michelle Saari, RD (The Long Term Care RD)
Do you have someone in your life, who you're concerned might be undereating?
Many seniors in our society think that lower appetite, losing weight, and getting chronic conditions are all a part of "normal" aging. There are some schools of thought that suggest aging is a disease, since, if an individual continues to have a healthy lifestyle, they can actually slow down the biological clock on health demise.
Michelle Saari, RD runs a business, called The Long Term Care RD to help older people, their families, and other dietitians, learn more about the importance of nutrition in later years of life. We discuss signs and symptoms to look out for to identify if someone has malnutrition. We talk about maintaining health and quality of life long into the golden years and that malnutrition is not inevitable for every senior.
Strategies are shared to help elderly people improve their nutrition through diet and healthy lifestyle. This one is a good one to check out!
Check out Michelle's website here, or her Instagram page here.
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Nutrition Nuggets 50. Vitamin B Complex.....is Complex
Today, we take a question from a listener, who asks, "Why is Vitamin B Complex called B 50"?
B vitamins are complex and there needs to be a balance of B's. We cover all of the "B"ases in this episode. Like Hamlet from Shakespeare said, "To B or not to B...that is the question." Should we take B vitamins and what foods offer good sources of all of the B vitamins?
Tune in to learn more about B1, B2 , B3 and Obi-Wan Kenobi from Star Wars ....jk:)
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Ep 109. Genomics in the Kitchen with Amanda Archibald RD
Today, we interview Amanda Archibald, RD, author of "The Genomic Kitchen"
Amanda has decades of experience and is passionate about guiding her clients to understand and use food-gene connection to improve health. She teaches her clients, other health care professionals, and colleagues how to use food and culinary education to help turn on detoxifying genes through various pathways to kick start the enzyme action for improved health outcomes.
Join us for this lively and comprehensive discussion on nutrigenomics and health.
Amanda's website - The Genomic Kitchen
Instagram - Amanda Archibald • RD (@genomickitchen) • Instagram photos and videos
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Ep 108. Probiotic Pop Quiz
A listener asks, "Does fermentation and pickling foods produce the same result?"
We cover what are probiotics and prebiotics. How are they helpful for gut health and what helps with the balance for the gut biome?
Rob questions Sandra on a variety of topics relating to Probiotics.
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Nutrition Nuggets 49. Hacks to Reduce Food Toxins
Do you need to go on a cleanse or detox to start the year to feel cleaner and more healthy?
Actually, our body has a finely tuned system to help rid various environmental toxins. As long as you are moving, sweating, hydrating, eating and breathing, your body's organs are performing these critical detox functions daily.
There are a few certain tips to help reduce the heavy metal and pesticide exposure in your diet. With these simple kitchen hacks, you can easily reduce some of the heavy metal load and pesticide burden for yourself and family.
Tune in to hear some simple methods to help lower the toxin load.
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Nutrition Nuggets 48. Breakfast Foods to Ditch
Beginning a new year, turning over a new leaf, some people resolve to start new routines, such as eating breakfast again. The first meal of the day is a critical opportunity to set the tone of the day for including important vitamins/minerals, protein and fiber. There are many wholesome, healthy choices to break the fast in the morning.
Tune in to hear about 15 breakfast ideas that may be traditional, but, are not helping to start your day out on the right foot and some healthier options to include instead.
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Ep 107. Food is Medicine with Dr. Wesley McWhorter, RD
What we eat matters and the foods that we eat can either help or harm our health. Dr. Wesley McWhorter, RD helps teach doctors, dietitians and other health care professionals culinary medicine.
Join us today for this engaging and lively interview with a pioneer in the Teaching Kitchen Collaborative.
Healthy Kitchens, Healthy Lives
Wesley's website - www.wesleymcwhorter.com
Teaching Kitchen Collaborative
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Nutrition Nuggets 47. Canned Goods - Bad or Good?
There's been a lot of noise in the health and nutrition space about the cons of cans. But, do canned goods really deserve this negativity?
As most people are not getting the fruit and vegetable servings in their diet, this is a way to help increase the number.
Today, Sandra and Rob discuss 5 categories of canned goods to include in your pantry, and 5 types to leave on the shelf at the grocery store, as, they are not helpful for your or your family's health.
The bonus today is hidden within the episode and highlights some of Rob's creativity in the kitchen with certain ingredients he adds to recipes.
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Ep 106. Happiness Reset with Tamara Lechner
As we start a new year with new goals and resolutions for better health and living, a mindset shift may be a critical way to frame your approach.
Talking with Tamara Lechner, author of 'The Happiness Reset: What to Do When Nothing Makes You Happy', opened our eyes to small ways to incorporate positive mental shifts in your day to help with a happiness reset.
Taking time to make eye contact, saying hello to a stranger, or using someone's name who is helping you at the store, are all micro habits to build into your day to give back, which helps to receive positivity.
Tamara's work with some of the world's biggest positive psychology gurus has given her the skills and wisdom to be touted as a 'happiness expert.
Join us for this inspiring discussion and get some valuable tips on starting the new year off right.
Tamara Lechner - Positive Minds International | LinkedIn
The Happiness Reset: What to do When... by Lechner, Tamara (amazon.com)
The Happiness Reset on Apple Podcasts
Tamara Lechner (@happytamlechner) • Instagram photos and videos
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Nutrition Nuggets 46. 12 Ways to Exercise (after the 12 Days of Christmas)
Society teaches us that aging makes you fragile, but don't believe it. Aging starts when movement and action slows down and stops. Maintaining daily activity can help with immune health, physical, psychological, social and mental health. Aim for 150 minutes/week of high intensity exercise to help with health. This equates to 2 1/2 hours per week or about 22 minutes per day.
Tune in to hear 12 different ways to get physical activity into your day, as we start a new year.
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Ep 105. Immune Health During the Holidays
In this festive season when family and friends all get together to celebrate the holidays, how do we ensure that we can keep our immune system strong?
Tune in to hear Rob and Sandra discuss key elements for maximizing our immune health.
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Nutrition Nuggets 45. Appies and Snacks
There's so much Christmas baking and chocolate around during the holidays. Are there any snacks and appies that can be shared that are on the healthier side but don't lack flavour or interest?
For your holiday gatherings, check out these top ten appies that you can contribute for the festive fun!
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Ep 103. Intermittent Fasting: Differences for Women vs Men as a Weight Loss Strategy
Not a morning person? Don't eat breakfast? Are you intermittent fasting for weight control?
So many women, who are trying to lose weight do not break the fast with a morning meal, and subsequently struggle with weight management.
Today, we discuss how intermittent fasting can affect men and women differently.
Tune in....it's a good one!
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