No BS Nutrition
By Hannah Magee and Tareq Yousef
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No BS NutritionMar 03, 2021
Losing Weight for the Wedding
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Links:
- You Don't Need to Lose Weight for the Wedding - The Real Life RD
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The Military Diet
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Links:
- The Military Diet Plan (we do not recommend this!)
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The Future is Crickets
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Links:
- Jiminy's feature in the Washington Post
- Canada's Agriculture Trends
- Comparison of insect and livestock protein sources
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Future of Food: 3D Printing, Lasers, and Agriculture
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Is breakfast the most important meal of the day?
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Cannabis, Opiates and Seeking Food
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How to Deal with Unsolicited Food and Body Comments
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Links:
Food Shaming: What is it and how to respond - Hannah Magee RD
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Will Eating Hot Dogs Shorten Your Lifespan?
Buckle up, because Tareq and Hannah are reviewing said research study and giving their thoughts on it today!
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Links:
Small targeted dietary changes can yield substantial gains for human health and the environment (Stylianou, Fulgoni & Jolliet, 2021).
Eating a hot dog could take 36 minutes off your life, study says - CTV News
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What is "Normal Eating"?
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Links:
Normal Eating - Ellyn Satter Institute
Ellyn Satter Institute
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Is Himalayan Pink Salt Better Than Regular Salt?
Many wellness "experts" are quick to recommend you switch from using regular table salt to Himalayan pink salt. But are there any grounds to support this? Why is it purported to be the "healthy" choice when it comes to salt? Or is it just expensive and pretty? Press play to find out!
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Links:
Is Himalayan Pink Salt Actually Better For You? - Andy the RD
Health Canada Sodium Intake Recommendations
What is Iodine Deficiency? - Thyroid.org
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How Does Food Insecurity Affect Mental Health?
How does food insecurity affect depression, cognitive performance, and other brain health parameters?
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Links:
- Nicole Arsenault PhD c. on food sustainability
- Food insecurity and brain health in adults: A systematic review by Alan McMichael et al, 2021
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"Activated Almonds" Bring Your Nuts to Life
Do you suffer from indigestion after eating almonds? Let's talk science!
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Links:
- How activated almonds became popular
- The Australian Almond Board
- The effects of 'activating' almonds on consumer acceptance and gastrointestinal tolerance by Heidi Taylor et al., 2017
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Answering Google's Most-Searched Nutrition Questions
How do I eat...healthy?
How do I eat...more protein?
What food...contains the most iron?
What food...prevents constipation?
What to eat...before a workout?
What to eat...when I'm hungover?
Press play to hear our answers!
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Links:
- Google :)
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QUIZ: Test Your Basic Nutrition Knowledge
What has more fibre? A cup of mango, orange, or raspberries?
Is corn a grain?
What vitamin is crucial in terms of aging?
How much gentle nutrition have you picked up listening to the podcast? Find the quiz link below and play along to see how well you do!
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How to Deal with Pseudoscience Lovers
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The Weight Loss Mysteries of Spinach
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Why Do We Feel Hungrier When We're Tired?
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Links:
- Why Stress Causes Us to Overeat - Harvard Health
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The Problem With 'Volume Eating'
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Links:
The Problem with Eating Filling, Low Calorie Foods for Weight Loss - Alissa Rumsey, MS, RD, CDN, CSCS for US News
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Residential School Nutrition Experiments
This episode recounts some of the racist Canadian policies that culminated in taking advantage of Indigenous children as wards of the state in residential schools. Though dubbed nutrition experiments, what was actually happening was a cruel manipulation of children's health.
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Links:
- Mosby, I. Administering Colonial Science: Nutrition Research and Human Biomedical Experimentation in Aboriginal Communities and Residential Schools, 1942-1952)
- Owens, B. Canada used hungry indigenous children to study malnutrition. Nature (2013).
- Indian Residential School Survivors Society
- Erica Violet Lee: Native children didn’t ‘lose’ their lives at residential schools. Their lives were stolen
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Are almonds a superfood?
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Links:
- Reisman, 2019: "Superfood as spatial fix: the ascent of the almond”
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5 Disordered Eating Habits Normalized by Diet Culture
Diet culture has become so pervasive in our society today. So pervasive that certain irregular or even disordered eating habits are deemed "healthy" when in reality, they may not be so healthy for us after all. Press play to hear Hannah and Tareq chat about 5 habits society views as normal, but may actually be representative of disordered eating habits.
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Links:
- Hannah's Homemade Caesar Salad Dressing recipe
- Hannah's Green Goddess Salad Dressing recipe
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Is Coffee Really Dehydrating?
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How to Choose a Protein Powder
PS - This is the last episode of season 3! We'll be on hiatus the next few weeks, so make sure to catch up on all the episodes you may have missed in the meantime! We love you all!
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Links:
- Eleat Sports Nutrition Website
- NSF Sports Certification - Certified Products
- Unlock Food: Facts on Sports Supplements
- Magnesium Factsheet
- Iron deficiency anemia induced by magnesium overuse: a case report (Sugimoto & Yamada, 2019)
- Whey protein isolate or concentrate combined with concurrent training does not augment performance, cardiorespiratory fitness, or strength adaptations (Forbes & Bell, 2020)
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Why Restriction Leads to Binging
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Links:
- Caloric Restriction Mimetics against Age-Associated Disease:Targets, Mechanisms, and Therapeutic Potential (Madeo et al., 2019)
- The Relation of Dietary Restraint and Affect with Food Choice and the Experience of Guilt after Eating (De Young et al., 2019)
- Psychological Consequences of Food Restriction (Janet Polivy, 1996)
- The Effects of Under Eating (National Centre for Eating Disorders UK)
- The Psychology of Hunger (American Psychological Association, 2013)
- The Biology of Human Starvation (Keyes et al., 1950)
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What to Do When Diets Don't Work
If you're interested in future friendly advice episodes, DM us on Instagram, Twitter, or send us an email at nbsnpod@gmail.com.
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Want to Eat More Veggies? Listen to This!
BS of the Week: "Sarah's Program"...you have to hear this one.
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Links:
- I can't in good conscience link "Sarah's Program" but it's easy to find online if you're curious behind my dramatic reading. -Tareq
- James Fridman’s photoshops
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Can You Lose Weight With Optavia?
BS of the Week: Wine and Egg diet
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Links
- Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity (Arterburn et al., 2019)
- The Optavia Program: Could the Cake Boss be Wrong? - Abby Langer Nutrition
- I Tried a 70s Diet Where I Only Ate Eggs and White Wine for Three Days - Aleksandra Bliszczyk for Vice
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Why We Don't Recommend Noom
Hannah tested out Noom and Tareq dug into the literature so that they could bring you ALL the tea about Noom. Is it really the last weight lost plan you'll ever need? Is it as "anti-diet" as it claims to be? Is all the talk about being "psychology-based" legit or total BS? Listen and find out!
BS of the Week: Raw Water
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Links:
- Mimi Launder: “The raw water movement is incredibly ridiculous and incredibly dangerous”
- New York Times article: Unfiltered Fervor: The Rush to Get Off the Water Grid
- “Randomized Controlled Trial Comparing Health Coach-Delivered Smartphone-Guided Self-Help With Standard Care for Adults With Binge Eating” (Hildebrandt et al., 2020)
- Binge eating and binge-eating disorder in Black women: a systematic review (Goode et al., 2020)
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How NOT to Talk About Dieting
BS of the Week: Intuitive Fasting
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Is WW a Diet?
Also, if you can't sleep... just eat some kiwi! It helps with that! Or is that just a rumour? Find out how one teeny tiny study can snowball into claims like this in the BS of the Week.
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Links:
- Colleen Christensen YouTube Video: A Dietitian's Honest Weight Watchers Review
- Fruit and Vegetable Consumption and Their Polyphenol Content Are Inversely Associated with Sleep Duration: Prospective Associations from the UK Women's Cohort Study (Noorwali et al., 2018)
- The effects of kiwi fruit consumption in students with chronic insomnia symptoms: a randomized controlled trial (Nodtvedt et al., 2017)
- Transient elevation of serum 5-HIAA by dietary serotonin and distribution of 5-HIAA in serum protein fractions (Tohmola et al., 2015)
- The Guardian: Eat yourself to sleep: the foods that can help get a good night’s rest by Emine Saner
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Selling Celery, Mono Diets, and being a Carnivore
BS of the Week: Celery Juice
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Links:
- Mimi launder for The Independent "This is what would happen to your body if you only ate meat"
- Eating Only One Food to Lose Weight Is a Terrible Idea by Susan Rinkunas
- WTH is the Mono Diet And Can It Help You Drop Pounds? by Krissy Brady - Women's Health
- Is Celery Juice a Sham? by Dawn MacKeen - The New York Times
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Can You Meal Plan and Eat Intuitively?
BS of the Week: NeuroGum, a new line of chewing gum and breath mints that claim to improve brain function.
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Links:
- Williams et al., 2019: The Effects of Green Tea Amino Acid L-Theanine Consumption on the Ability to Manage Stress and Anxiety Levels: a Systematic Review
- Hepsomali et al., 2020: Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review
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"Unapologetic Eating" with Alissa Rumsey, MS, RD, CDN, CSCS
Follow Alyssa on Instagram and Twitter and get your hands on her new book, "Unapologetic Eating: Make Peace with Food and Transform Your Life"!
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Processed Foods and Eat Like A Bear
Hannah and Tareq get into Eat Like A Bear... a bit of OMAD... a bit of Intermittent Fasting... a bit of Keto... it's got everything! But does it have... science? Or any substance at all? What does it even mean to have a PhD anymore... Find out and listen now! BS of the Week: The demonization of processed foods.
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Links:
- Diurnal Intermittent Fasting during Ramadan: The Effects on Leptin and Ghrelin Levels By Alzoghaibi, MA (Alzoghaibi, Mohammed A.) et al.
- An evolutionary perspective on nutrition and social decision making by
Charles L. Raison and David A. Raichlen
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The Mayr Method? Maybe Not..
The latest celebrity weight loss success the media is raving about? Rebel Wilson. The diet she credits for her success? The Mayr Method. Celebrities like Rebel love the Mayr Method... but should you? Let's talk about it! BS of the Week: The GOLO for Life 30-90 day program. How ironic?
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Links:
- Mayr Method: What You Should Know About The Diet That Helped Rebel Wilson Lose Weight - Eating Well
- The Mayr Method is Medieval Torture in the 21st Century - Abby Langer Nutrition
- What is the Mayr Method Diet? Breaking Down Rebel Wilson's Weight Loss Program - Good Housekeeping
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Farewell to the Kardashians & Hello to FoodGod?
Hannah recounts the best and worst (jk all of them are worst) diet Kardashian Kulture moments from KUWTK, and from the socialites' personal business ventures. Then, Tareq asks: "What is FoodGod?" He also asks, "why?"
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Links:
- "LA times: From Kim Kardashian’s bestie to dining deity: The rise of Foodgod" By: Andrea Chang & Jen Harris
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Is Butter a Carb? Leaving Keto Behind in 2021
BS of the Week: So you've heard of probiotics, but what about SYNBIOTICS? Tareq talks about Seed, the latest wellness supplement for total health that all the influencers are taking, and why it may not live up to its claims.
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Links:
- Gupta L, Khandelwal D, Kalra S, Gupta P, Dutta D, Aggarwal S. Ketogenic diet in endocrine disorders: Current perspectives. J Postgrad Med. 2017 Oct-Dec;63(4):242-51. doi: 10.4103/jpgm.JPGM_16_17.
- Shafique M, Russell S, Murdoch S, Bell JD, Guess N. Dietary intake in people consuming a low-carbohydrate diet in the UK Biobank. J Hum Nutr Diet. 2018 Apr;31(2):228-38. doi: 10.1111/jhn.12527. Epub 2017 Dec 13.
- Natalya F. Giroux for InquiriesJournal.com “The Keto Diet and Long-Term Weight Loss: Is it a Safe”
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Happy New BS Nutrition! New Year's Resolutions For the Mind and Body
Hannah and Tareq are getting cozy before the New Year kicks in, and that means talking about New Year's Resolutions! Big goals, little goals, diet goals -- what's in and what's out? We talk sustainable and realistic resolutions and we talk capitalist sabotage of our nutrition health! That's right! Big Cashew, we're on to you!!! Is the holiday season a time for companies to further take advantage of people through the rusty and scratchy talons of diet culture? We dive into the research. What's your New Year's Resolution?
BS of The Week: Modere Trim. No, apparently this goopy pink stuff isn't pepto bismol and it's deifnitely NOT pudding. Is it going to make you lose weight fast and give you amazing skin??? Hannah checks the fine print!
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Links:
- “Making New Year's Resolutions that Stick: Exploring how Superordinate and Subordinate Goals Motivate Goal Pursuit” (Höchli, Brügger, & Messner, 2020)
- “Cigarette Advertising to Counter New Year’s Resolutions” (Basil, Basil, & Schooler, 2000)
- “New Year’s Res-Illusions: Food Shopping in the New Year Competes with Healthy Intentions” (Pope et al., 2014)
- “New Year's resolutions: A large scale randomized controlled trial” (Oscarsson, Rozental & Andersson, 2017)
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The "It Girl" of 2020: Oat Milk
Oat milk is TRENDING. In the last decade, plant-based beverages (PBBs) have been rising in popularity and consequently, dairy milk consumption is declining.
Oat milk has become the all-star of 2020, at least when it comes to milk alternatives. But is it worthy of it’s title? Why does it get so much hype? These are some of the things we chat about in this episode!
H & T also talk about some pretty bogus pseudoscience coming from Zac Efron's recent Down to Earth docuseries on Netflix in the BS of the Week. We love you Zac, but filtered water is NOT bad for you.
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Links:
- Climate Change: Which vegan milk is best? Clara Guibourg and Helen Briggs
- "Reducing food's environmental impact through producers and consumers" (Poore & Nemecek, 2018)
- “All the problematic pseudoscience shared by Zac Efron's health guru and guests in his new Netflix show 'Down to Earth’"
- Amino Acid Composition of Novel Plant Drinks from Oat, Lentil and Pea
(Bonke et al., 2020) - “Which Plant-Based Milk Is Best for the Environment?”
- “How well do plant based alternatives fare nutritionally compared to cow’s milk?” (Vanga & Raghavan, 2017)
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Not certain about the Sirtfood Diet...
Hannah and Tareq get into the sirtfood diet. It's all based on promoting the activity of molecules in our body called sirtuins. Promises of weight loss... longer life.... gorgeous skin... what's new? We'll get into it. It's one of the current popular celebrity diets of choice! Should you be on it too? JK we would never recommend a fad diet. But, we WILL break one down and talk about the nutrition science behind it! Also listen to us try to figure out what the Krebs cycle is... If you got this far, DM us what project you've given up on. Thanks, Lauren!
BS of the Week: Bloating. Hannah tells us all about why feeling bloated isn't always a bad thing and why our obsession with "de-bloating" remedies has gone too far. Listen up!
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Links:
- “Is there really any science behind the Sirtfood diet?”
Matthew Haines - “Impact of Nutrition on Short-Term Exercise-Induced Sirtuin Regulation: Vegans Differ from Omnivores and Lacto-Ovo Vegetarians” (Potthast et al., 2020)
- The Sirtfood Diet: Everything You Need to Know - Jenny Proudfoot
And in honour of Lauren's genius:
Follow Lauren’s Instagram: @tastingtothrive_rd
Subscribe to Lauren’s Youtube Channel
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75 Hard: Not a Weight Loss Program...Or Is It?
Join Tareq and Hannah for another diet review! This week, we're reviewing 75 Hard - the "mental toughness" (*insert eye-roll*) challenge that went viral on TikTok during quarantine. Is 75 hard a legit challenge worth trying or just more diet culture in disguise?
BS of the Week: Tareq (a vision neuroscientist, after all) answers the question we've all been curious about - Do blue light-blocking glasses really help you sleep? Can they also protect your health? Press play to find out!
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Links:
- Everything You Need to Know About The "75 Hard Challenge" Trending on TikTok by Taylor Andrews for Cosmopolitan
- "Blue light has a dark side"
- “Relational body image: Preliminary evidence that body image varies within a person from one specific relationship to another”
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Talking Black Trans Folx' Food Justice with Ianne Fields Stewart, Founder of The Okra Project
Check out and donate to The Okra Project HERE.
BS of the Week: It's Tik Tok duet time, and Hannah is calling out BS nutrition claims including that dairy is inflammatory.
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Links:
- Follow Ianne Fields Stewart!!!
- The Dairy Dietitian on Instagram
- Dairy products and inflammation: A review of the clinical evidence (Crit Rev Food Sci Nutr. 2017 Aug 13;57(12):2497-2525).
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New Obesity Guidelines + Q&A
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Links:
- Obesity not defined by one's weight or size, new guidelines say - The Globe and Mail
- Canadian Adult Obesity Clinical Practice Guidelines
- Educator resources (for students): https://www.canada.ca/en/health-canada/services/canada-food-guide/resources/resources-download.html#wb-auto-5
- The Science of Obesity: http://obesitycanada.ca/wp-content/uploads/2020/08/3-The-Science-of-Obesity-v5-with-links-FINAL-1.pdf
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Plant Paradox, Greenwashing, and Jeopardy!
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Links:
- The Greenwashing Effect by Joe Schwarcz https://www.mcgill.ca/oss/article/environment/greenwashing-should-not-be-whitewashed https://twitter.com/joeschwarcz?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor
- “Greenwashing in the Food Industry” by Patricia Beaumont https://blogs.rochester.edu/thegreendandelion/2019/01/greenwashing-in-the-food-industry/
- Nutrition and gut health: the impact of specific dietary components – it's not just five-a-day (Rhodes, 2020) https://doi.org/10.1017/S0029665120000026
- A Brief Review: Lectins, Protease Inhibitors and Saponins in Cereals and Legumes (Sandarani & Kulathunga, 2019) https://doi.org/10.9734/afsj/2019/v10i430044
- Do We Dare to Eat Lectins? (Katz, 2017) https://www.linkedin.com/pulse/do-we-dare-eat-lectins-david-l-katz-md-mph-facpm-facp-faclm/
Ingestion of subthreshold doses of environmental toxins induces ascending Parkinsonism in the rat (Anselmi et al., 2018) https://www.nature.com/articles/s41531-018-0066-0 - A toxin that travels from stomach to brain may trigger Parkinsonism https://www.sciencedaily.com/releases/2018/12/181204131105.htm
- Cornbread muffins https://www.onceuponachef.com/recipes/cornbread-muffins.html
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Coconut Oil & The Health Halo Effect
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Links
- Haribo Sugar Free Classic Gummy Bear Amazon Reviews
- Position of the Academy of Nutrition and Dietetics: use of nutritive and non-nutritive sweeteners (Fitch and Keim, 2012) DOI: 10.1016/j.jand.2012.03.009
- “Coconut Oil’s Health Halo a Mirage, Clinical Trials Suggest” (Abbasi, 2020) https://jamanetwork.com/journals/jama/fullarticle/2764429
- http://www.jenabbasi.com
- “The Effect of Coconut Oil Consumption on Cardiovascular Risk Factors” (Neelakantan, Seah, & van Dam, 2020) https://doi.org/10.1161/CIRCULATIONAHA.119.043052
- “Contrasting metabolic effects of medium- versus long-chain fatty acids in skeletal muscle” (Montgomery et al., 2013) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826680/
- 3-ingredient coconut oil biscuits recipe https://www.gimmesomeoven.com/3-ingredient-coconut-oil-biscuits-recipe/
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Diversity in Dietetics with Gurneet K. Dhami, MSc(c)
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Dating and Dieting with Toni Marinucci, MS, RD
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Food Skills, Diabetes, and Vitamin A
It's time we sharpened our knives and emptied that one drawer full of rubber bands and talked about food skills! We love talking about nutrition misinformation and giving you the real science behind popular topics. What should accompany that is the important conversations that drive the practicalities of gentle nutrition. Hannah and Tareq get into some cooking tips and food skills and how they learned them, with the hopes that they benefit you or a loved one who isn't so confident in the kitchen. Brain Bite: Diabetic Retinopathy and vitamin A deficiency in the eye.
P.S. #NBSNSummerSalad
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How to Actually Enjoy Exercise
What is Joyful Movement and how does it compare to regular exercise? Often times exercise is primarily associated with dieting, weight loss and changing our looks. What if we shifted our mindset around exercise to focus on self-care and the benefits that aren’t necessarily weight related? What if we stopped dreading exercise and adopted movement we truly enjoy? By doing these things, could it make exercise easier to do and more sustainable long-term? What counts as movement anyways? Press play to hear our thoughts and tips for adopting joyful movement practices. BS of the Week: “Fruit First”
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Links:
- Hannah's Food Combining Blog Post
- Decolonizing Fitness on Instagram
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What You Need to Know About Going Plant-Based with Lauren McNeill, RD, MPH
Registered Dietitian Lauren McNeill joins Hannah and Tareq in an amazing episode where she debunks myths about veganism and shares her incredible knowledge about plant-based diets. Lauren explains why plant-based eating doesn’t have to be an all or nothing thing and gives some awesome tips on reducing cost and increasing accessibility. As if all that wasn’t enough, she also gives Tareq some couple’s counselling. Lauren has her Masters in Public Health and runs a fabulous virtual nutrition counselling practice. Find Lauren’s work at https://www.tastingtothrive.com. BS Of The Week: Weight Loss Injections!
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Links:
- “Incretin Based Treatments and Mortality in Patients With Type 2 Diabetes: Systematic Review and Meta-Analysis” (Liu et al., 2017) https://www.bmj.com/content/357/bmj.j2499.long
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