My Wife The Dietitian: Recent Episodes
My Wife The Dietitian
My Wife The Dietitian is a fun, witty, yet educational podcast about nutrition and healthy living. Join hosts Sandra and Rob every week as they guide you through the maze of healthy eating.
A listener wants clarification about using oils, how much, and if it's healthy to add fats to her food.
Rob and Sandra discuss the qualities of cooking with oil or not , plus the pros and cons for health and taste.
References:
Episode 23. Fats, Grease and Oil - Lubricate your skin from within https://youtu.be/otQdbY-s_vo?si=Agf_jPxhMgF61hZ0
Nutrition Nuggets 133. Is Olive Oil Better Than Butter or Coconut Oil? https://youtu.be/do9KeQkfibE?si=ozVDBwZ3dDTCXGk5
Episode 172Do Dietary Fats Affect Inflammation? https://youtu.be/OOSLRwNBPG8?si=3uokaBCIejyUJIZy
Nutrition Nuggets 81 - How to Use Olive Oil https://youtu.be/jpzzuzGJ6do?si=2_KW2F6dURPWnhex
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: mywifethedietitian.com
Email: mywifetherd@gmail.com
How do parents navigate picky eating behaviour at the family dinner table?
How can the rest of the family eat a diverse diet, if one person has a food allergy or intolerance?
What does the impact of parents dieting or restricting their own food intake have on the child's own body image, and relationship with food?
These are a few of the topics that we delve in to and discuss with Dana Dose, RD from The Family Nutrition Pro.
Resources mentioned include:
Episode 190. How to Stop Diet Culture Messaging with Madeleine Berg, RD https://youtu.be/9u9IWtqmSQI?si=9DfjZ_g_t4FpHfqu
Episode 179. Getting Saucy with Brian Bentow https://youtu.be/SiKYbk8pkpI?si=AHGveMdMEKtsVFw0
Dana's website: The Family Nutrition Pro:https://thefamilynutritionpro.com/kidswithfoodallergies.org
Dana's Online Community: NourishedFoundation.com https://online.thefamilynutritionpro.com/program-ssyw
Food allergy recipes: https://kidswithfoodallergies.org/recipes-diet/
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: mywifethedietitian.com
Email: mywifetherd@gmail.com
Why does roasted food taste so much better? Today, we discuss roasted carrot and potato soup that Sandra made with all of the bags of carrots and potatoes she had to use up from Rob's shopping excursion.
We talk about how roasting food really elevates the flavour of the vegetable and brings out the taste of the caramelization.
Resources:
Nutrition Nuggets 5 - Potatoes, Spuds and Taters https://youtu.be/3Nspcm5mKLc?si=IN2ft1UG43OUI9LQ
Episode 162 Eat Your Winter Vegetables https://youtu.be/CZo_Ylu79xU?si=xHxvoud90RUfKklI
Episode 32 - Skin, Collagen and Beta Carotene https://youtu.be/yBZq_56StOI?si=4SMKNeQvGZqGg-XH
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
What have you heard about Magnesium? Is it good for health? Two listener questions came through about this mineral.
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Does magnesium help with sleep?
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Is it safe to take magnesium supplements daily?
Rob and Sandra discuss what magnesium does in the body, where to find it in food, who may be at risk for deficiency and what some options are for gentle, absorbable magnesium supplements to help with sleep, digestion and overall health.
Episodes mentioned include:
Nutrition Nuggets 12 - Magnesium https://youtu.be/S9fGYbZF4u0?si=t5J3krUyGfTYLhk5
Ep 144. Top Five Vitamin Supplements https://youtu.be/Ie7cxet2rIs?si=ysj59OhTVlhSIeY8
Sleep Problems and Diet - More Than Just Caffeine https://youtu.be/fBKdgiwM5hw?si=fSW74bkeT6IZ4pcp
Nutrition Nuggets 85. Chocolate - Busting Common Myths https://youtu.be/KxE_hif-5ok?si=sTdbZ4NTQXbK3iYb
Episode 67. Calcium Supplements for Women https://youtu.be/HGNDM9imqLo?si=htqiwxgJK8eaPjiQ
Magnesium; Supplement vs Food https://youtu.be/upP4DWbYbrw?si=HprnQ2DqLQuyCN9w
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
Fajitas, wraps and rolls....Sandra and Rob discuss these easy and convenient recipes for handheld meals and snacks.
Other episodes include:
Nutrition Nuggets 135. Easy Lunch Ideas https://youtu.be/lTRarf7rDks?si=0YaEUdYMfaUFf--W
Whole Grains vs Refined Grains https://youtu.be/wQKMK149wns?si=69jP1yMD8nOU5IvN
Episode 84. Why are Whole Grains Better for Blood Sugar Control? with Kelly Springer, RD https://youtu.be/zJ2iHJHofEs?si=EJQ7sJhBwEfmyyS0
Ep 170. Grains and Inflammation https://youtu.be/OYPL4mKVkTk?si=8axw9mZ0DANTl7Zm
Episode 109 Healthy Cornbread Recipe https://youtu.be/SWJBfnjidPY?si=FEgEcVJcMxpUH4df
CHECK OUT OUR FREE CORNBREAD RECIPE HERE!
Recipe Book: ' Wraps: Easy Recipes for Handheld Meals'
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
“Sourdough: the tasty bread that ferments so your gut can relax, your blood sugar stays chill, and your nutrients get unlocked.” — fermentation magic in every slice.
Delicious and so hearty, even the discard is too good to throw away! Today, Rob and Sandra discuss the nutritional and taste benefits of homemade sourdough.
Episodes mentioned:
Episode 109. Nutrition Nuggets https://youtu.be/SWJBfnjidPY?si=aw3TT3JFYJzW0jtZ
Episode 121. Nutrition Nuggets https://youtu.be/Pwp1ZScsc9w?si=fArnAqzAj7C3j8bi
Episode 164. Prebiotics, Probiotics and Postbiotics - What's the Difference? https://youtu.be/ZMYDLNumffM?si=zEXwWFWh9fzj--hF
Episode Nutrition Nuggets 91. 7 Foods to Improve Your Gut Health https://youtu.be/iFSbtSh9-O8?si=53vEa9KH7aL0W0rG
Episode 108. Improve Gut Health with Probiotics https://youtu.be/Iff9uHvok4g?si=4EOYkGGtEM0XnnVw
Episode 33. Seeds - The Poor Cousins of Nuts, but Richer Nutritional Powerhouse https://youtu.be/sruEEJLnJ00?si=IQGq8CG9h2_nYIxu
Gluten-Free Gourmet Bette Hagman https://www.thriftbooks.com/w/the-gluten-free-gourmet-living-well-without-wheat_bette-hagman/268447/#isbn=0805064842
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
Wheat germ is like nature’s “magical dust”. Packed with protein, vitamin E, B vitamins, healthy fats, and minerals, it boosts nutrients in just a spoonful while supporting heart, immune, and digestive health.
Why would you use it? What's it good for? What are the health benefits and how do I use it?
Rob and Sandra discuss the embryo of the grain of wheat, known as wheat germ.
If you have celiac or gluten intolerance, wheat germ is not something to use.
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
Have you ever had 'travellers constipation'? If so, you're not alone. It's a common issue for people while travelling, especially, if you are flying and going through time zones.
Rob and Sandra discuss constipation including what some of the underlying causes are, how to know if it's constipation, which foods and fluids to either try or avoid, as well as various other strategies.
Episodes mentioned:
Ep 116. Constipation - Best and Worst Foods https://youtu.be/rBN10-683_o?si=h1vGQeZGzBd8YKzJ
Ep 140. Easy Ways to Add More Fibre to Diet https://youtu.be/3ywLwGcrMU8?si=IYKltU7QJHq_WNCe
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
Another blast from the past! We thought we'd share this episode again as it's got some great lunch ideas for work and school. We'd love to hear your ideas too! Feel free to email your creative lunch ideas or connect with us on social media.
Easy Lunch Ideas (Revisited)
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 articleWhat is a Poke Bowl - Sandra Gentleman
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
Don't forget to visit our social media pages as well. You can find us 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
We discuss a question from a listener, "can poor sleep really cause weight gain and diabetes, even if I eat healthy?" There are so many factors to consider, when looking at sleep and health .
Today, Rob and Sandra review the hormone disruptions with poor quality sleep that may affect your blood sugars, appetite and cravings, plus negative inflammatory processes in your gut and skin. This is an important one to listen to for help with better sleep.
Episodes mentioned, include:
Ep 62. Shift Work - Sleep, Eating and Health with Jacob Hanson https://youtu.be/6kdeNUutBPs?si=yy8Kpsoz_9V4YjHd
Ep 134. Shift Work in the Sky - Travel Hacks by a former Flight Attendant - Nikki Hearns https://youtu.be/wEyHVJNqTLg?si=M8IYXGwj5nty-GEg
Ep 16. Sleep Problems and Diet - More than just Caffeine https://youtu.be/fBKdgiwM5hw?si=4n_liQ5kQcppwts0
Ep 58. Hormones and Sleep Problems https://youtu.be/IgkCsWDoSts?si=9yjLqZmGQb2BXM_m
Nutrition Nuggets 114. Need To Ditch Coffee? Caffeine Addiction and Some Healthy Alternatives https://youtu.be/PAXvWcfwy4w?si=FB1iZq2-3nQDDkdp
Episode Nutrition Nuggets 25. 9 Protein-Rich Breakfasts https://youtu.be/Pztmx-KWUaY?si=Ie7YiDK8ybnIi1Nd
Ep 32. Skin , Collagen and Beta Carotene Rich Foods https://youtu.be/yBZq_56StOI?si=IkTfEpe5lFMT5hrg
Nutrition Nuggets 48. Breakfast Foods To Ditch https://youtu.be/Se0TVgcFmwc?si=9cwxozyv1_LtaETJ
Sleep research that was mentioned:
1) Higher daytime intake of fruits and vegetables predicts less disrupted nighttime sleep in younger adults https://www.sleephealthjournal.org/article/S2352-7218(25)00089-0/abstract
2) Effects of Diet on Sleep
Nutrients.https://pubmed.ncbi.nlm.nih.gov/32230944/
3) Sleep Curtailment is Accompanied by Increased Caloric Intake from Snacks https://pubmed.ncbi.nlm.nih.gov/19056602/
4) Sleep and Diet: Mounting Evidence of a Cyclical Relationship https://pubmed.ncbi.nlm.nih.gov/34348025/
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
Dense bean salad is so easy to make and delicious, plus nutritious! Check out our recipe and subscribe to the newsletter.
Mixed bean salad - 1 can - rinsed and drained
frozen edamame beans - 1 cup (no need to defrost)
kernel corn - can, rinsed and drained
basil leaves
Salad dressing:
1/2 cup of olive oil
1/4 cup of apple cider vinegar
1 tsp of lemon juice
1 tsp of honey
1/4 tsp of mustard
1 tsp of chimichurri spice mix
Add first four ingredients into a mixing bowl. Make dressing in a measuring cup. Add dressing over bean salad and marinate before serving.
Episodes mentioned:
Nutrition nuggets 132. Edamame - The Ultimate Bean https://youtu.be/wNFEJPnrLvU?si=BLk-ACOqhXYgmy7X
Episode 42. Beans, Beans, They're Good for your Heart https://youtu.be/8fDyMRerNbc?si=5uS1FIm5vGm5IK6x
Nutrition Nuggets 51. Easy Bean Ideas https://youtu.be/K6GtxJ2sk8c?si=tsK-PGJ2XKHcJwew
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
A little blast from the past! Enjoy!
It's that time of year.....back to school, which means, you guessed it.....packing lunches!
On today's episode, we'll give you some great tips on packing a healthy nutritious lunch. Learn everything you need to help your kids not only pack their own lunch, but make it healthy and exciting.
Not going to school? No problem, there's still some good healthy advice in here for everyone else so join in as we have another fun and informative chat about food and nutrition.
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
There's a lot of talk about the Mediterranean Diet, and when you think about this way of eating, olive oil usually comes to mind. Is this just a fad, or are there some facts to back up the claims of heart health, longevity and anti-inflammatory factors when people consume olive oil?
Rob and Sandra review some evidence and look at factors that may influence why olive oil has this distinctive reputation.
Predimed study from the New England Journal of Medicine:
"Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts" https://pubmed.ncbi.nlm.nih.gov/29897866/
Episodes mentioned include:
Nutrition Nuggets 81 - How to Use Olive Oil https://youtu.be/jpzzuzGJ6do
Ep 172. Do Dietary Fats Affect Inflammation?
https://youtu.be/OOSLRwNBPG8
Ep 23. Fats, Grease and Oils - Quality over Quantity: Lubricate the Body and Skin From Within https://youtu.be/otQdbY-s_vo
Nutrition Nuggets 21 - Butter vs Margarine https://youtu.be/NIT8C3gw7NA
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
Today we talk to dietitian Madeleine Berg, author of "OMG!? You think I'm fat? How to Talk (or NOT talk) about your child's weight."
Madeleine is a "super nutritionist" helping many of her clients, improve the conversation around food. She talks to lots of parents about how to discuss food and eating with their children, as well as weight issues, and the discussion around body image, size, shape. Madeleine's life's work is to stop the generational cycle of diet culture that can be passed down through families.
Tune in to this fiery conversation that Rob and Sandra have with Madeleine Berg, RD about her book and this important issue.
Check out Madeleine's website here Madeleine Berg - Best Way to Lose Weight, Weight Loss, Nutritionist
Episodes mentioned, include
Ep 69. Eating Together with Family Meals - Dr. Karrie Heneman
https://youtu.be/ADDWvgNc-DI?si=NIUrD0O8zUPRj-jS
Ep 60. Dangers of Diet Culture in The Fitness Industry with Lisa Duncan
https://youtu.be/vSMLF0YVxuU?si=9YYqK4eakxIs32V6
Ep 111. How to Raise Healthy Families with Amy Staheli
https://youtu.be/ZZnNiWcS5LE?si=nk94Zl7lkJiAgy1S
Ep 188. Simple Strategies for Picky Eaters with Sarah Garone, Nutritionist
https://youtu.be/T9Vp5_D8XTs?si=XSpdGmyJv3ZbkKNN
Ep 13. 9 Mealtime Strategies for Picky Eating
https://youtu.be/Cud0Z-XV_DA?si=pQ-GMNulGQpzKwV4
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
What is edamame? How do you prepare them? Why would you add these to your day?
Rob and Sandra discuss these young, green, vegetable soybeans and how to incorporate them into your family's diet.
Additional Resources:
Nutrition Nuggets 37. Are you a Buddha or a Poke ....Grain Bowl, that is! https://youtu.be/im8QVUSp6KU?si=vVAiN181kWATTsOl
Nutrition Nuggets 54. How to Make Your Salad a Meal https://youtu.be/36oR2ltOuy0?si=S4H-_DdGBB0MMQZs
Episode 189. Why You Need to Lentils https://youtu.be/5dOe2OsvVXk?si=dcYyE9sINOFgj5wN
Episode Nutrition Nuggets 51. Easy Bean Ideas https://youtu.be/K6GtxJ2sk8c?si=1MC8DYGOtgTURY-z
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
Lentils.....a staple throughout the Middle East, central Asia, East India and the Mediterranean. These tiny, dried, lens-shaped seeds are a valuable source of plant-based protein, fibre and a multitude of important minerals and vitamins.
They have been long utilized as an alternative to meat, and are easier to prepare than other beans and legumes. They have healthful benefits and are a wonderful dietary addition to your weekly menu to help prevent chronic conditions, such as diabetes, heart disease and metabolic syndrome.
Tune in to hear all Sandra and Rob talk about lentils and how to use them.
Ep 42. Beans, Beans....they're good for your heart! https://youtu.be/8fDyMRerNbc
Nutrition Nuggets 95. Tips for Cooking Dry Beans https://youtu.be/xnQ1h2fCZZk?si=b8jOCXMFpI-kahpc
Ep 48. Vegan for Runners https://youtu.be/vsk4Ze8xNB8?si=TookkgsdiTWUBTom
Ep 85. Plant-Based Protein with Vesanto Melina, RD https://youtu.be/fXZSiYC5XPI?si=usQ1Qieq8TWm1YQ5
Nutrition Nuggets 51. Easy Bean Ideas https://youtu.be/K6GtxJ2sk8c?si=nkvBIi5KzchOrDOf
Ep 186. Blue Zones Longevity Tips https://youtu.be/S7O-oKvQYqQoKvQYqQ
Nutrition Nuggets 54. How to Make Your Salad a Meal https://youtu.be/36oR2ltOuy0
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
Getting bored of eggs and toast? Flavour up the old stand-by with these three eggs/cottage cheese recipes for breakfast or any other meal that you think they would fit in!
Episodes to refer to:
How Many Plant Foods Are in Your Breakfast - Nutrition Nuggets 73. https://youtu.be/lej7xHKwEcw?si=8dCG7v1wNVhySuCN
Breakfast Foods To Ditch - Nutrition Nuggets 48 https://youtu.be/Se0TVgcFmwc?si=TBYdj44On9T2a5jA
Eat Protein for Breakfast to Lose Weight - Nutrition Nuggets 119. https://youtu.be/AUKJxagDfpI?si=4DPaC2DP-SogyYkg
Episode 96. Is Breakfast The Most Important Meal of the Day? https://youtu.be/N7pAsCnCAkI?si=Es08khIzvFFITHyz
Episode 171. Break The Fast and Fuel Your Day https://youtu.be/5SWUgc1j2m8?si=7Vj3kiKrX9J46M6D
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
How do you get kids to eat vegetables? Should I hide the vegetables in food/sauces/smoothies to ensure my child is eating their greens?
Today, we discuss some ideas to help with picky eaters with nutritionist and author, Sarah Garone, from "A Love Letter to Food".
We review certain strategies and demonstrate why some of the common ways that parents trick their kids and other family members into eating certain foods may actually backfire for that individual's future health and relationship with food in the long run.
Additional Resources:
Sarah Garone https://alovelettertofood.com/
One of Sarah's homemade salsa recipes https://alovelettertofood.com/2018/04/naanchos-gazpacho-salsa/
Ep 111. How to Raise Healthy Families - Eating Together with Amy Staheli https://youtu.be/ZZnNiWcS5LE?si=KYb0lmPdwRITSQuP
Nutrition Nuggets 64. The Importance of Family Meals https://youtu.be/gltw389NmPg?si=Cu-LEMeLuTNH_zqo
Ep 13. Picky Eaters - 9 Mealtime Strategies https://youtu.be/Cud0Z-XV_DA?si=hJF-ddaTNYvqoh-g
Nutrition Nuggets 87. 5 Ways to Add More Veggies To Your Diet https://youtu.be/s85YuJhtd44?si=m6Fb8-mFxUmvbVJp
Ep 69 Eating Together - Importance of Family Meals with Dr. Karrie Heneman https://youtu.be/ADDWvgNc-DI?si=7gblky7THWZ3W_Cv
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
Don't leave the grocery store without one of these wonderfully flavourful and aromatic plants. Hardy and resilient, plus, they offer a myriad of incredible health benefits.
Today, Rob and Sandra discuss the one item that many people overlook, that could really elevate their body's natural defense system, plus offer a versatile flavour-enhancer for meals. These have been around for centuries and are undervalued for their incredible perks in the kitchen and in the garden.
Tune in to hear what we are talking about today.
Episodes mentioned, include:
Ep 131. Spice Up Your Taste Buds with Moroccan Chef, Bouchra Savard https://youtu.be/yNMvwXB0jbs?si=uaXew9nFAv2lWl78
Nutrition Nuggets 70. Best Herbs for the Kitchen https://youtu.be/BF7vleVzSeA?si=Ug3ZrpbcRk-yK7Ao
Ep 7. Foods with Benefits - Sexy Foods pt 2 https://youtu.be/mTmaTYF31vI?si=oPTEP1PVMJx5Ki6L
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
You may have heard of 'Ozempic face' or maybe even 'Ozempic butt'....definitely not very complimentary terms with regards to appearance.
How about 'Ozempic teeth'? This particular side effect of taking Ozempic or other GLP-1 antagonist medications could become more common, as the numbers of people taking these continue to increase.
Today, we discuss what 'ozempic teeth' means, and what problem could arise in the long-term.
Episodes that we reference, include:
Article by Dr. Dean Elbe, Pharmacist "Ozempic Teeth - What Dietitians Should Know" https://www.drugnutritioninteractions.com/#/news
Episode 180 Navigating GLP-1 Hub and Weight Loss Meds https://youtu.be/yR9rmLwedp8?si=icDnGZncwJ70vYls
Episode 152 Ozempic Weight Loss Medication Side Effects with Rhonda Krick, RD https://youtu.be/W5YHRtIliwE?si=UWVq_S5hN6gWl-YD
Episode Nutrition Nuggets 101 Ozempic Case Study https://youtu.be/nxpaQ0jc8NY?si=XkCDRuBLxLFn63Ec
Episode 178 Does Diet Affect Medications - with Dr. Dean Elbe, Pharmacist https://youtu.be/toDY_PAmsS0?si=Vq7CyD83vc4MjifN
Episode 184 Ask the Pharmacist with Dr. Dean Elbe, Pharmacist https://youtu.be/4mZpEbwgpFM?si=8tKBMZYPtENVjEru
Article about Ozempic side effects Sydney Lappe, RD - How to Overcome GLP-1 medication Side Effects, According to RDs https://glp-1hub.com/glp1-gi-side-effects/
Rhonda Krick, RD's article about Ozempic and Intuitive Eating https://sandragentleman.com/ozempic-and-intuitive-eating/
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Is it safe to eat meat daily? This is taken from a question from a client. It is something Sandra hears often, as the carnivore diet is becoming more popular and trending on social media in recent months. We discuss the pros and cons of including meat daily.
We reference these episodes:
Nutrition Nuggets 111. The Hard Truth About Processed Meats https://youtu.be/x_We_RAjSWE?si=IevRm_EFHFY99PF3/
Ep 128. The Carnivore Diet Conversation https://youtu.be/uYy7YgR4bDM?si=YX2UayaxFKRBHlOU
Ep 30. Summer BBQing - Grilling , It's Not Just For Burgers https://youtu.be/-m61jySCksc?si=d594WQOsPctV5KJb
Ep 56. Iron-Rich Foods to Prevent Deficiency https://youtu.be/UcwqHk4bV94?si=P3UAVtgQpGXCoMWP
Ep 183. Fertility Issues with Plant-Based Diets https://youtu.be/UcwqHk4bV94?si=P3UAVtgQpGXCoMWP
Ep 61. Gout - The Disease of Kings and King of Arthritis https://youtu.be/LDmtn-_xH10?si=NXUZnFUyzOg8M4jo
Nutrition Nuggets 118. Fibre and Protein Lunch Ideas https://youtu.be/gywh7fG0hm4?si=8Yd-BnMGXb298Lcn
Ep 48. Vegan for Runners with Scott Fickerson https://youtu.be/JCjFF5U4T_U?si=4GuhpzMQjrsV4BeZ
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
The secret to a long, healthy life isn't a series of hacks, such as taking some anti-aging supplements, exotic berries, counting calories and macronutrients, or doing some fad diet. There are some key health principles with daily habits for the long-term that can lead to vitality and longevity, as people age.
Taking some notes from Dan Buettner with National Geographic's Blue Zones research, Rob and Sandra discuss some lessons for living longer from the people who've lived the longest around the world over the years. We cover core lifestyle principles, plus offer some practical terms to add these ideas into your own life.
Some previous episodes mentioned in this one, include:
Ep 125. Mediterranean and Blue Zones - Diet Review https://youtu.be/hSiv1PQzjds?si=dD5v6GV-maImqQpS
Ep 117. Blue Zone Foods for Longevity with Liz Weiss, RD https://youtu.be/S7O-oKvQYqQ?si=gZLrFu4SYNX_YgZ5
Ep 166. Longevity and Daily Exercise https://youtu.be/wrI7TG2xww0?si=dXfsntJb8QWJhd3R
Ep 110. Nutrition for Aging Well with Michelle Saari, RD https://youtu.be/mznQ8sphUSA?si=wo1c3JkOSy8y_HEa
Ep 150. Active Hobbies with Dr.Rozalyn Moore, PT https://youtu.be/HfGcXUyNHfU?si=l0p3s2zQcHjIPgC
Dan Buettner - The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth https://a.co/d/2ap2kpO
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Why is it important to include more than just your 3-5 favourite veggies in the week. Rob and Sandra discuss the reasons behind 'rainbow on the plate' and why variety and diversity of plant foods is so critical for overall health.
Episodes mentioned, include:
Nutrition Nuggets Ep 87. Five Ways to Add More Vegetables https://youtu.be/s85YuJhtd44?si=PjUm1a62qjM3XrTt
Nutrition Nuggets 55. Are White Vegetables Part of the Rainbow https://youtu.be/bp_MCkT6dMo?si=HpTAczu3wqFL8HK1
Nutrition Nuggets 72. Why are Greens So Important? https://youtu.be/Hio4uTJsi8E?si=MwLYdYL2eVwD3a8i
Nutrition Nuggets 40. Orange Foods Health Benefits https://youtu.be/ek2bYajUeEE?si=9MTUEa0Y5qtc0zRY
Nutrition Nuggets 54. How to Make your Salad a Meal https://youtu.be/36oR2ltOuy0?si=JBRaYBusIxjv2srB
Nutrition Nuggets 83. Purple Food Power https://youtu.be/ayvDqGeynuw?si=BCOHHIG0n3vy06eS
Ep 43. Food Rescue and Redistribution with Meredith Cushing, RD https://youtu.be/9LWCjx7gj4E?si=3GeVaPCw62V2r_yl
Ep 68. Earth Month Food Waste in the Household - Reduce, Reuse and Recycle in the Kitchen https://youtu.be/f-NHsdolwJE?si=qzgmH4tSXhGXqC6q
Ep 115. Eating Local with CSA Farmer, Joanne Priestley https://youtu.be/Q0HjSoAs6BI?si=cNNDJllSTn9dqVZu
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Why am I always hungry and feel out of control around food? Is monitoring my food intake and tracking every calorie a good way to help lose weight and feel better in my body?
These are questions that many clients ask. So, we invited an expert to chat all about mindfulness and listening to our body's signals when it comes to food and nutrition.
Today, we talk to Gina Worful, RD, from the Mastering Mindfulness Institute. We cover many different aspects of why we eat, how stress can affect what and how we eat, and how the need to control our food and body can actually back-fire.
Gina started the Mastering Mindfulness Institute with the tagline of 'You Don’t Need More Control Over Food, You Need a New Approach'.
This is a powerful approach that encourages people to self-reflect in order to determine what is driving their eating behaviours, and to approach the food relationship and body image in a different way.
Episodes that are related to this concept, include:
Episode 74. Craving Change with Wendy Shah, RD https://youtu.be/NOlCc7eqsj0?si=T8C2PHfkll2YMdOq
Nutrition Nuggets 82. Appetite Vs Hunger https://youtu.be/-6C3S4KWfMo?si=LZmn-Tf8TfzeIeMO
Nutrition Nuggets 15. Mindful Eating - What it is and How to Do ithttps://youtu.be/GHTS6KTGYLA?si=-Lq654xhA3D5vHa2
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Website: www.mywifethedietitian.com
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Today, we take a question from a listener, "Can I gulp down a raw egg for the protein?" This is a common question that comes up with boys and men, who Sandra has worked with.
There's the obvious risk of salmonella food poisoning, but, there's other factors that can affect your body's ability to absorb the nutrients in raw eggs. We'll explain why plus give you some ideas of what to do instead.
Tune in to listen to this slippery nutrition nugget:)
Episodes mentioned, include:
Ep 167 The Egg, The Whole Egg and Nothing but the Egg https://youtu.be/Pk8idsk5kpc?si=4S3MDvLifatkVZuo
Ep 29 The Scrambled Facts About Eggs and Health https://youtu.be/vMRjxG2llzM?si=9GfMGog_uZKOdt2f
Nutrition Nuggets 78 Egg Roll Bowl - A Twist on an Old Favourite
https://youtu.be/hfcRsS_Dlus?si=wT26yf2CcsBB4XoP
Ep 102 Are Flaxseeds Safe to Bake? https://youtu.be/YqBM3xUREzA?si=NGGdnQx7ifZNPwyx
Ep 49 Budget Healthy Eating - 20 Items for your Grocery List https://youtu.be/8s_YwCBG9Mo?si=W-cMbA8odomx2Xx7
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Website: www.mywifethedietitian.com
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Ask the pharmacist!
A great way to get your questions answered about medication, food and supplement interactions.
We first had pharmacist Dr. Dean Elbe on the show last month and since his interview, we've had a few listeners write in with some questions. Today we're discussing oral contraceptives and nutrients of concern, plus thyroid medications and soy.
Dean is a wealth of information and has years of experience and wisdom on the topic of drug/nutrient interactions.
His website is www.drugnutritioninteractions.com
Tune in to this informative and entertaining episode.
Former episode featuring Dean Elbe, Pharmacist https://youtu.be/toDY_PAmsS0?si=d1vOVNuwCjAjXwB5
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Do I have to eat all three types of seeds? Don't they have similar benefits and functions?
Today, Rob and Sandra discuss the differences between flax seeds, hemp hearts, and chia seeds. We cover their nutritional profiles and differences, plus, how to include them all daily for an investment in your future health.
Episodes mentioned include:
Ep 33. Seeds, The Poor Cousins of Nutshttps://youtu.be/sruEEJLnJ00?si=zDOZZb1SSOo44Beq
Nutrition Nuggets 102. Are Flaxseeds Safe to Bake? https://youtu.be/YqBM3xUREzA?si=MiMmBO-JIPZvgeRI
Ep 140. Easy Ways to Add More Fibre https://youtu.be/3ywLwGcrMU8?si=UJAKLVptRSnp-nw3
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Today's episode stems from a question from a client.
Amanda (name changed for anonymity) states "I have been vegan for a few years, and would like to get pregnant, are there any nutritional considerations or nutrients of concern to think about?
After practicing as a dietitian for almost 3 decades, I have seen many different clients and scenarios in varying stages of life. I have seen people, who avoid all animal products have a more difficult time getting their critical nutrients to help with fertility. That goes for both sides of the equation with the sperm and egg, plus uterine lining for healthy implantation and placental health.
It's like growing a garden and starting with healthy soil and optimal seeds for the growth and development of a healthy fetus.
We discuss vitamin A, beta carotene, vitamin B12, iron and many others.
We know that some individuals have more difficulty with converting beta-carotene sources to retinol due to a risk variant of a certain gene, such as BCMO1 (two in five people have the risk variant of this important gene)
Beta-carotene mono-oxygenase 1 (BCMO1) is an enzyme that plays a key role in the conversion of beta-carotene into the active form of vitamin A. Beta-carotene is the plant form of vitamin A. Individuals who possess the GG version of the BCMO1 gene are inefficient at converting beta-carotene into the active form of vitamin A. These individuals need to ensure they are consuming adequate amounts of vitamin A, particularly preformed vitamin A, which comes from animal sources of food, such as eggs and fish.
How do you know if you are one of the 2/5 people with this risk variant? A Nutrigenomic test helps determine over 70 different genes that affect how your body processes certain nutrients. It's a great way to 'eat for your genes' and helps with customizing how you can ensure you are meeting your nutritional needs based on your genetics.
Vitamin B12 is also a nutrient of concern for individuals, who do not include animal sources of food. Many vegans supplement with vitamin B12 to get adequate amounts to be healthy.
We discuss many other nutrients of concern (while avoiding all animal products) and discuss some strategies to use, if fertility is important for you.
If you are interested in having a Nutrigenomics test done, contact Sandra at mywifetherd@gmail.com with subject line 'Eating for your genes' and we can help support this request.
Episodes mentioned include:
Episode 2 Challenges and Opportunities with Pre-teen Vegetarian
https://youtu.be/h5rThX-Q-HE?si=qg6O5Ak8X3jrE9Cj
Ep 48 Vegan for Runners - Scott Fickerson
https://youtu.be/vsk4Ze8xNB8?si=7TEtek8XEuVcB1m7
Episode 92 - Pescatarian Diet Plan with Cara Harbstreet, RD
https://youtu.be/ky5JkCOBJ3I?si=blhJLQxxuQVqqSO8
Nutrition Nuggets 66 - Plant- Based Meats vs Real Meat
https://youtu.be/cfWvHkvDq80?si=47pl6LaqrNJnjha5
Ep 85 Plant-Powered Protein with author Vesanto Melina, RD
https://youtu.be/fXZSiYC5XPI?si=1YvzCWSVBSk3jA44
Nutrition Nuggets 73 - How Many Plant Foods in your Breakfast?
https://youtu.be/lej7xHKwEcw?si=Yk_RsxKVH1dv1_qs
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Should I snack? Is snacking healthy? What about snacks through the day?
These are some good questions that Sandra often fields from clients, and today, Rob and Sandra discuss timing and quality of snacks, plus, hunger cues, and the gene that 2/5 people in the population have that propels them to eat between meals.
This one is more than a snack pack and is loaded with great information to take in and digest.
Episodes references and mentioned, include:
Ep 112 How to Stop Food Addiction with Dr. Vera Tarman https://youtu.be/1ZYtoNIxJh4?si=2Y1AdHZ1PyFcLaDL
Ep 75 Eating for Your Genes with Hilit Milner, RD Sunrise by HM https://youtu.be/fPptHnMqHiM?si=MUGPx6EOyHGZg1Hu
Ep 109 Genomics in the Kitchen with Amanda Archibald, RD https://youtu.be/ZkvC0LDTRvI?si=CjiIsVapC4vLXBl1
Nutrition Nuggets 32High Protein, Low Carb Snacks (20 options) https://youtu.be/kg2MI2pJs_U?si=dReLB8dvgGs1bXm1
Ep 171 Break the Fast and Fuel Your Day https://youtu.be/5SWUgc1j2m8?si=mPzGnvTTFpmijOd3
Ep 180 Navigating GLP-1 Medications with Ana Reisdorf, RD https://youtu.be/yR9rmLwedp8?si=5e2wfTC3U5I0GTgt
Ep 152 Ozempic and Weight Loss Medications - Get the Skinny with Rhonda Krickman, RD https://youtu.be/W5YHRtIliwE?si=a-BBlZ7Tbboz313f
Ep 101 Ozempic - Case Study https://youtu.be/nxpaQ0jc8NY?si=zHZHfeQAnq9lr8d1
Ep 74 Craving Change - Wendy Shah, RD https://youtu.be/NOlCc7eqsj0?si=4w4JXUV4134jpOQQ
Nutrition Nuggets 82 Appetite vs Hunger - What's the Difference https://youtu.be/-6C3S4KWfMo?si=KlH1D0eqNjgvWuZd
For more information on Nutrigenomix, head over to the Nutrigenomix website. https://nutrigenomix.com/about
Sandra is a practitioner and can help support you to have your 'eating for your genes' DNA test done through Nutrigenomix.
Send us a message at mywifetherd@gmail.com with 'genes' in the subject line to learn more.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Food makes up approximately 20% of an individual's total fluid intake in a day. If your diet is primarily 'shelf stable' foods that are highly processed with more sodium content, your water and fluid intake requirements are increased. That's why today, we are discussing 'foods that are naturally hydrating' for your body. We discuss why we need these types of foods that provide 'water on the plate', what some symptoms of low fluid intake and dehydration are, plus specific foods to include to help increase your overall daily hydration.
Episodes mentioned include:
Nutrition Nuggets 29 - Cucumbers - what to do with lots of cukes - homegrown cucumbers https://youtu.be/9fXkgnumzd4?si=3iH8h7RCX1KNLMO1
Nutrition Nuggets 74 - Hydration Quiz - Are You Drinking Enough Water?https://youtu.be/aQwv2mC3SdA?si=F0-Ip1YJVNsJoK4R
Episode 26 - Keeping Hydrated in the Dry Season https://youtu.be/qEWYN9bpQUk?si=qFCuAbjCO-8Ad1sV
Nutrition Nuggets 17 - How Much Water Should You Drink Each Day? https://youtu.be/4Z3l4BGtk8o?si=vB-htuHOsQDhYIwe
Nutrition Nuggets 18 - Homemade Smoothies - Blending A Nutrient - Dense and Flavourful Meals https://youtu.be/nxDedM66Tdo?si=og7566L68339s7mgEnjoying the show? Please like, subscribe, and share this episode with your friends and family :) Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
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https://mywifethedietitian.com/
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“When a startled scallop scoots along the ocean floor, it rhythmically claps its shells—jetting water behind it—propelling itself forward with surprising bursts of speed, away from predators...."
What does the restaurant menu item, 'surf and turf' mean to you? Do you automatically think of steak and lobster? In general, some steakhouses offer the seasonally available and fresh seafood, including mollusks, such as scallops, as part of their 'surf and turf' meal.
Scallops have a delicate, mild, sweet and buttery flavour, and are a nugget of seafood that can be a great addition to your weekly menu . These little mollusks offer a source of lean, high quality protein, in addition to many other micronutrients, that may be difficult to include in other (more common) foods.
Tune in to hear Rob and Sandra discuss these little nutrition nuggets of the sea, including some methods to prepare them!
Episodes mentioned (or relevant), include:
Ep 92. Pescatarian Diet Plan with Cara Harbstreet RD https://youtu.be/ky5JkCOBJ3I?si=pCdpc8p2balHgotB
Nutrition Nuggets 56. SMASH - Best Small Fish to Eat https://youtu.be/6D3CndQ4Ro0?si=43PiNjjDnmhzfsZM
Nutrition Nuggets 6. Tuna - How Much in a Week? https://youtu.be/jBuPpWgkDlM?si=7yxMaeQXAjOmca9f
Nutrition Nuggets 106. Can I Eat Fish Everyday? https://youtu.be/KnSkBVkYMJ0?si=z-mX5-EADWm-oNvJ
Nutrition Nuggets 92. 7 Benefits of Eating Seafood https://youtu.be/yuMirD6X5gU?si=b9uG6HifoJS_0PHY
Ep 168. Farmed Fish vs Wild - What's the Difference? https://youtu.be/uWcIJBNTriw?si=TzLryGLEyuiRqfRH
Ep 7. Foods with Benefits - Sexy Foods, Part 2 https://youtu.be/mTmaTYF31vI?si=dS7forZ3ooWuxuZv
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Taken from a question from a client, "If I'm trying to lose weight, should I skip breakfast to reduce my overall calories in the day?"
Great question, that I hear over and over again. It makes sense if you consider the popular phrase, "calories in vs calories out". The problem is, our bodies are not machines, and it doesn't necessarily work that way.
Our metabolism and the way our body works are complex systems with influences from hormones and other neurochemicals. Most people who skip breakfast, who I see in my practice, overeat later in the day, have more cravings throughout the day/night, and are struggling with their weight.
Study on Meal Timing
https://pubmed.ncbi.nlm.nih.gov/23512957/
High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Rob and Sandra discuss this study and its implications, including many cases that Sandra sees in her private practice with clients who are trying to manage their weight. It's not just WHAT you eat, but WHEN you eat that matters to your health and your weight!
Episodes referenced:
Nutrition Nuggets 119. Eat Protein for Breakfast to Lose Weighthttps://youtu.be/AUKJxagDfpI?si=sFKkBvKbTKZmiYzJ
Ep 171. Break The Fast To Fuel Your Day https://youtu.be/5SWUgc1j2m8?si=zv2ZkOIjVZEFX0jC
Ep 96. Is Breakfast the Most Important Meal of the Day? https://youtu.be/N7pAsCnCAkI?si=vBHJuVLteR_kQqtq
Nutrition Nuggets 73. How Many Plant Foods in Your Breakfast? https://youtu.be/lej7xHKwEcw?si=_P5HCupuBd7ohuYq
Nutrition Nuggets 48. Breakfast Foods To Ditch https://youtu.be/Se0TVgcFmwc?si=5TFfbkvwhJy1EY8j
Nutrition Nuggets 259. Protein-Rich Breakfast Ideas https://youtu.be/Pztmx-KWUaY?si=lYNlbo6CGDEWXzGf
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Website: www.mywifethedietitian.com
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"The day when doctor's say take 10 cherries and call me in the morning" may not be far off, according to a recent Newsweek article.
Taken from the book The 150 Healthiest Foods on Earth by Jonny Bowden, tis the season...summer season, that is, for cherries to be dripping off the trees.
This fruit has some historical significance, and is quite beneficial for health, for several reasons that Rob and Sandra go into in this Nutrition Nuggets.
Some details regarding cherry's history were discussed and some information was taken from:
Food Lover's Companion Sharon and Ron Herbst
Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis
A Review of the Health Benefits of Cherries
Effect of tart cherry juice on risk of gout attacks: protocol for a randomised controlled trial https://pubmed.ncbi.nlm.nih.gov/32179562/
Cherry consumption and decreased risk of recurrent gout attacks https://pubmed.ncbi.nlm.nih.gov/23023818/
Is there a role for cherries in the management of gout?https://pmc.ncbi.nlm.nih.gov/articles/PMC6535740/
Book - Foods That Fight Cancer by Richard Beliveau, PhD Denis Gringras, PhD
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With 74 % of Americans being overweight or obese, weight loss drugs seem to be the magic pill and answer for so many. But, is it?
Today, we delve into many varying health perspectives that could be influenced by GLP-1 medications and weight loss without a strategy. The idea that people may actually become malnourished, or 'skinny fat' over time with a future self lacking adequate lean mass is a real risk with weight loss medications.
Like fad or yo-yo diets that come and go with varying trends over time, are these GLP-1 medications another nail in the coffin of women's body image, relationship with food and long-term health, or can these be a good 'tool in the toolbox' and a resource for those who have struggled their whole life with weight issues?
Tune in to hear the lively and passionate conversation with dietitian Ana Reisdorf, RD, who has been taking these medications herself and now runs the GLP-1Hub resource for health care professionals and the public.
Ana Reisdorf, RD https://glp-1hub.com/
Episodes mentioned:
Ozempic Medications and Weight Loss MedicationsGet the Skinny with Rhonda Krick, RD (Ep 152)https://youtu.be/nxpaQ0jc8NY?si=j15p7o7zSw0zzK43
Ozempic Case Study Nutrition Nuggets 101https://youtu.be/nxpaQ0jc8NY?si=VvOFN1rNH7P1pKbV
Does Diet Affect Medication with Dr. Dean Elbe, Pharmacist (Ep 178)
https://youtu.be/toDY_PAmsS0?si=lWMUEEhPKpW6Cfoy
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
One fish, two fish, red fish, blue fish.....or gummy bear:) Many of our favourite snacks, cereals, and food items contain food dyes that may be phased out over the coming years due to new regulations.
With colours, such as red, yellow and blue, these food colourings give cup cakes their bright coloured frosting, along with flavoured yogurts, skittles, and even orange cheeses.
With new FDA regulations banning certain food dyes, the store snack aisles may start to look a little different in the upcoming months. Tune in to hear what other food and drink items may be affected by these new regulations.
Food Dyes - studies on health https://www.cspinet.org/sites/default/files/attachment/food-dyes-rainbow-of-risks.pdf
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Website: www.mywifethedietitian.com
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After a debilitating health condition developed in his thirties, Brian Bentow went on a journey of healing his body with food and nutrition instead of the medications that his doctor recommended for Crohn's disease.
After following the autoimmune diet protocol for several weeks, without 'cheat days', Brian was able to heal many of the symptoms and helped restore some function to his life.
With his deep dive into health and nutrition, and background in business, Brian developed a line of allergy-friendly sauces to help others add flavour and taste to their meals.
Today, we have a lively interview with Brian Bentow about his story of the development of "Get Saucy".
Website: https://getsaucy.com/pages/our-story
Amazon: Amazon.com: Get Saucy
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
What do you get when you put two pieces of sourdough, with cheese sandwiched in the middle? The classic toastie (or toasty) as our son spells it :)
For our mid-week Nutrition Nuggets episode, we discuss this delicious comfort food that pairs well with lentil-veggie soup, or on its own as a gourmet sandwich meal.
Looking through Jamie Oliver's cookbook, 15 Minute Meals, we discuss some variations that Jamie creates, and some with our own spin too. This one is a fun nugget to tune in to!
More from Jamie Oliver here
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
How can what you eat affect your body's hormones? Does diet influence inflammation in the system?
Tracy Mann, RD has extensive knowledge and expertise on women's health and helping people manage hormone dysfunction, including women who live with PCOS (polycystic ovarian syndrome), the most common endocrine disorder in the world.
We cover topics such as strategies to help manage visceral fat (belly fat). insulin resistance, and common vitamin and mineral deficiencies that may result from various lifestyle habits and eating patterns.
Check out Tracy's products and services through her online presence and website https://www.everydaynutritionllc.com/
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
"What are some healthy dips, so, I can snack on veggies and dip in the afternoon," is a common question Sandra gets from clients, who are looking to improve their health and eat less 'processed & pre-packaged 'snacky and junky foods.
Rob makes three incredible tasting and healthy dips, including Tzatziki, hummus, and guacamole. Today, we discuss the health benefits of these dips and take a look at how to make them at home.
Episodes mentioned, include:
Ep 104. Healthy Sauces To Spice up Your Food https://youtu.be/Rm11KwdpQ5E?si=k9BUcAn3_skyKWJR
Nutrition Nuggets 42. Salad Dressings - What's in the Sauce https://youtu.be/xNEEOqmCm3g?si=ttlJSaKJLafMpN93
Ep 90 Top Ten Condiments https://youtu.be/cVvmjX6NAUQ?si=0MRemF9sXJR6IN46
Nutrition Nuggets 10 - Benefits of Eating Garlic https://youtu.be/N-ms2XC6_5g?si=M_IrFiYDIAS7WvQK
Episode 55 - Benefits of Eating Garlic https://youtu.be/D0FqShSOuqw?si=C8468iHAuzsM8DSF
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Come along for this ride!
Join us for a fun and lively discussion with pharmacist, Dr. Dean Elbe. Sandra and Dean were colleagues close to 30 years ago when Sandra first started out in clinical nutrition.
Rob and Sandra have some questions for Dean and the conversation covers a broad range of topics such as GLP-1 antagonists (weight loss medications), grapefruit and medication interactions, caffeine, antidepressants, antacids and Proton pump inhibitors, various supplements, and so much more.
This is a wild and windy ride of an interview, with so many questions answered plus many more to discuss with Dean in future episodes!
As a pharmacy student in 1991, Dean began researching drug-nutrient interactions for a local dietitian group. His interest in grapefruit-drug interactions led him to create the Grapefruit-Drug interactions website, which caught the attention of Zaneta Pronsky, author of Food-Medications Interactions (FMI). She invited Dr. Elbe to edit FMI, and together they toured the US, presenting on FMI at state and DPG meetings, and at FNCE Philadelphia.
Dr. Elbe authored the 18th and 19th editions of the handbooks before production ceased in 2019. Seeing the need for reliable information, Dr. Elbe launched Drug Nutrition Interactions (DNI), an extensive database with over 1,100 peer-reviewed drug entries. Senior dietitian Dr. Mary Litchford provided the dietary recommendations and curated dietary guidelines. DNI is a web app, specially designed for dietitians and nutrition professionals, offering reliable and easily accessible medication information on any device.
Check out the Drug Nutrition Interactions online resource here: https://www.drugnutritioninteractions.com/https://youtu.be/FOHiww38_AE
Episodes mentioned include:
Do I need a Calcium Supplement? https://youtu.be/m4ShfIWpvJA?si=W8PVJjGVU_eBdv3l
Ep 67 Calcium Supplements for Women https://youtu.be/HGNDM9imqLo?si=aPWlYltZIp0PSWCn
Ep 18 Calcium - Cracking the Bone Density Code https://youtu.be/2ffnMy_3jYk?si=PsLmOARHcl0vFr2P
Ep 153 Nutrition for Healthy Bones with Elizabeth Quinn, RD https://youtu.be/sDSEEcFF87c?si=e76LVIHy3R2Bnqax
Ep 46 Vitamin K and the Warfarin Diet with Katie Dodd, RD https://youtu.be/YfTxNQuTp80?si=V0HnwgvOTSVGJGrO
Ep 163 Vitamins from Food not Supplements https://youtu.be/lWxDAZTGqkI?si=0itTbLzIMI8bxFLx
Ep 152 Ozempic and Weight Loss Medications - Get the Skinny with Rhonda Krick, RD https://youtu.be/W5YHRtIliwE?si=_jScQ0u4butFEopA
Nutrition Nuggets 101 - Ozempic - Case Study https://youtu.be/nxpaQ0jc8NY?si=p1Ut205T6XGImZ6R
Ep 163 Food Is Medicine - Dr. Wesley McWhorter https://youtu.be/doju3guWHyc?si=1eAoMymhxFFu0ldI
Ep 145 - Top Five - Vitamin Supplements https://youtu.be/Ie7cxet2rIs?si=6SSfrTmNJkwqmSha
Ep 121 Tips for Reducing Heart Burn - Amy Archer, RD https://youtu.be/CXu74_6U-00?si=SoDWDKj7Me7btidH
Ep 30 - Summer BBQ Season - Grilling - It's not just for Burgers https://youtu.be/-m61jySCksc?si=Ep_-LaWMTu7UG0z6
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Bagels, cereal, and muffins are some common breakfast foods eaten regularly in North America, but studies show that including a source of protein at breakfast is the way forward if your goal is to lose weight.
Today, we discuss why protein foods are important to include at breakfast, how they help with weight loss, and what foods to include to help ensure there's a good source of protein for your first meal of the day.
Episodes include:
Nutrition Nuggets 73 How many plant foods are in your Breakfast? https://youtu.be/lej7xHKwEcw?si=-CU8CjQ44EQuDwhc
Nutrition Nuggets 25 Protein-rich breakfast ideas https://youtu.be/Pztmx-KWUaY?si=59kE-Vvo663XxiZ_
Ep 96 Is breakfast the most important meal of the day https://youtu.be/N7pAsCnCAkI?si=qJrvIsSiE6-ShpRK
Nutrition Nuggets 48 Breakfast foods to Ditch https://youtu.be/Se0TVgcFmwc?si=wXxk14z_OZUTLs7Z
Ep 171 Break the Fast and Fuel your day https://youtu.be/5SWUgc1j2m8?si=HBdkf3TxWTvck85W
Ep 140 How to Add Fibre to Diet https://youtu.be/3ywLwGcrMU8?si=KnGpVbrsRSzELOfk
Ep 175 Dietitians Talk About Diets with Andres Aesta Planos Nutrition https://youtu.be/TfTCNp4wujE?si=wpKJSv1PeKHufeFI
Studies mentioned: A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations https://pubmed.ncbi.nlm.nih.gov/16002798/
A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women https://pubmed.ncbi.nlm.nih.gov/12566476/
The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men https://pubmed.ncbi.nlm.nih.gov/20847729/
Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study https://pubmed.ncbi.nlm.nih.gov/21546927/
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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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
It's camping season and Rob and Sandra share some stories and laughs from past camping trips. Spoiler alert.....the bear didn't like the tofu!
Listen in for ideas on what to pack, how to store food safely, and cook it efficiently. Also, some tips on what not to do. This one is sure to make you giggle!
Check out these other episodes for some helpful meal ideas:
Fiber and Protein Lunch Ideas - Nutrition Nuggets 118 https://youtu.be/gywh7fG0hm4
Nutrition Nuggets 25. 9 Protein-Rich Breakfast Ideas https://youtu.be/Pztmx-KWUaY
Creative Lunch Ideas for Work or School (Ep 141) https://youtu.be/DQr5jKLAcPY
Easy Lunch Ideas - Nutrition Nuggets 52 https://youtu.be/0tTePyAvuSU
What's For Dinner? Meal Plan and Prep for Success (Ep.120) https://youtu.be/5up1or7InBw
Expert Meal Prep Ideas with Dietitian Lisa Blackwell, RD (Ep 145) https://youtu.be/r5HgJexgHHg
Nutrition Nuggets 26. Meal Prep - Mastering the 9 Steps https://youtu.be/xAbx5h8xmDM
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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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
Perhaps, you've nailed your healthy breakfast most days and dinners are working well, but lunch.....lunch, that midday meal, is still a struggle to take a break and stop working to eat something more substantial than a few crackers and hummus.
To help with preventing late day cravings and overeating at dinner, including a substantial amount of food with protein, fibre, and veggies can offer an opportunity to keep you energized in your day.
Episodes mentioned include:
Ep 141. Creative Lunch Ideas for School and Work https://youtu.be/DQr5jKLAcPY?si=UXJRCpcNX4nSfyK4
Nutrition Nuggets 52. Easy Lunch Ideas https://youtu.be/0tTePyAvuSU?si=G6SoJX9w5ccLonqR
Ep 54. Salad as a Meal https://youtu.be/36oR2ltOuy0?si=3izAx-p4z1sE1a48
Nutrition Nuggets 111. Hard Truth about Processed Meats https://youtu.be/x_We_RAjSWE?si=ClhCrsyPDNjnUtDR
Ep 140. Easy Ways to Add More Fibre in your Diet https://youtu.be/3ywLwGcrMU8?si=Q5A4_RRPwfOV23Ox
Benefits of Avocado Smoothies 7 Health Benefits of Avocado Smoothies - Sandra Gentleman
Nutrition Nuggets 18. Homemade Smoothies https://youtu.be/nxDedM66Tdo?si=fnUP3tncWVW5r6Bo
Nutrition Nuggets 58 - Smoothie Bowl Ideas https://youtu.be/uValky721qk?si=qIjigM28T6VlkLhB
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
There are differences when cooking for a group compared to cooking for yourself or your family. Some challenges may include scaling of the recipes, accommodating diverse dietary needs and restrictions, space constraints, and ensuring cleanliness for food safety of the meals.
There are some benefits to having a dinner party, potluck, or 'supper club' compared to going out to a restaurant. Rob and Sandra discuss some great strategies and tips to have a successful dinner for a group of friends and/or family.
Episodes mentioned include:
Ep 102 Cooking for the Stars - Chef John Desbiens https://youtu.be/XfMmuLh3w6M?si=uMuPFYsMjb5IiNXe
Ep 81 Behind the Scenes in a Pub - with Chef Brent Blake https://youtu.be/-d_4GU4DY7Q?si=aJvMJlkU9oIXQKlP
Ep 78. Budget Friendly Grocery Tips with Joni Rampolla, MBA, RDN, LDN https://youtu.be/HTmqjBJNhsE
Ep 8 Grocery Store Tour https://youtu.be/uVZnvoyODBs?si=s1BFSlHKusqyq29e
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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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
"I'm not hungry in the morning.....", " I struggle with weight", "I'm not sleeping well..."
If any of these statements resonate with you, tune in to today's episode. Rob and Sandra discuss a tried and true strategy that helps with many of the difficulties that people have with these problems.
Episodes mentioned:
Ep 16. Sleep Problems - More than Just Caffeine https://youtu.be/fBKdgiwM5hw?si=0H1lwBsMDMBVWesM
Ep 110. Aging Well with Michelle Saari, RD https://youtu.be/mznQ8sphUSA?si=X0XzO9wMQRPaAQCf
Ep 151. Belly Bliss with Sara Kahn https://youtu.be/rSDXxK7AoPM?si=Mb3UwYDx3cHDwjsV
Ep 73. Leaky Gut with Prajakta Apte, RD https://youtu.be/wBdYPSsBnZY?si=Sw9_uX_XqMkviTqx
Ep 117. Blue Zones and Longevity with Liz Weiss, RD https://youtu.be/S7O-oKvQYqQ?si=0V65Up4EPcbs5PmT
Ep 62. Shift Work with Jacob Hanson https://youtu.be/6kdeNUutBPs?si=0P9LedowTvp2RjXs
Ep 134. Shift work in the skies - from a Flight Attendant's perspective https://youtu.be/wEyHVJNqTLg?si=psK0E3WIWiljY8Or
Nutrition Nuggets 58. Hormones and Sleep Problems https://youtu.be/6kdeNUutBPs?si=0P9LedowTvp2RjXs
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Today, we discuss "Why stress, under-eating, and burnout are crashing metabolism and energy" with dietitian and performance coach, Andres Ayesta, owner of Planos Nutrition.
We examine metabolism, stress, and various extreme diets and how they can impact an individual's health goals in the short and long term.
With over 12 years of private practice, Andres has many client examples, plus real world life experience with trying out various diets on himself to help determine what the effects are.
We discuss keto, low carb and carnivore diets with their risks and results to demonstrate how they may help and how they can be downright dangerous to some individuals.
Andres' social media links:
Planos Nutrition https://planosnutrition.com/about
Tik Tok: https://www.tiktok.com/@andresthenutritionist
Instagram: https://www.instagram.com/andresayesta/
YouTube: https://www.youtube.com/c/andresayesta
LinkedIn: https://www.linkedin.com/in/andresayesta
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
What's the difference between sugar and added sugars, and do they affect my body in the same way? This is a great question from a listener that we address today.
I think we all know that there's a lot of sugar in the typical North American diet. Many of the foods that we buy from the store have an assortment of added sugars with various names and from different sources.
Having too much total sugar can be detrimental to our health and may promote inflammation. It could also damage blood vessels, affect the gut in a negative way, and have ripple effects on most of our body systems and long-term health.
In examining different types of sugar, we can ask ourselves, is this sugar ok, or is it the kind I'm supposed to avoid? Is there a difference in the body? How much can I have in a day? So many good questions about sugar.
In answering this listener's question, Rob and Sandra cover some basics around carbohydrates, complex and simple sugars, with some information around where sugar is in our typical diet and what foods have 'natural' sugars and which ones have added sugars. Talk about a sweet episode to tune in to!:)
Episodes mentioned include:
Nutrition Nuggets 3. Sugar and All of It's Names https://youtu.be/lFXmOvZlKyE?si=YTjV_1QPnD_Vzu_V
Nutrition Nuggets 75. Sugar, Honey and All Things Sweet https://youtu.be/0mIZqSD8iEo?si=u-wozei5OuRFuGNp
Episode 25. Sugar Cravings https://youtu.be/mTg2hQ4A7wE?si=iTBPDFQn0VrkvuOW
Episode 84. Carbs - Why Whole Grains are Better for Blood Sugar Control with Kelly Springer, RD https://youtu.be/zJ2iHJHofEs?si=FjM_xMJ_JnFxEcYE
Whole Grains vs Refined Grains https://youtu.be/wQKMK149wns?si=-lSurAKny5xqO7Yh
Ep 118. Eating for Diabetes with Tara Rood, RD https://youtu.be/0p2LDZkOdwc?si=l5x53VMzLUH_EG_h
Ep 159. Is Insulin Resistance the Same as Diabetes https://youtu.be/rpIPewpoO64?si=QqvUValhsAfy3oiX
Ep 154. Diabetes Nutrition for Menopause https://youtu.be/Wr6-tdxaa5E?si=2Larxji5k4WxwTQf
Ep 122. The Health Benefits of Resistant Starch https://youtu.be/6S8TcEP3Xwk?si=_l3s5G3PSBjMJ1Dh
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Humans are a collection of their daily habits, which ultimately affect their health and long-term risk for disease.
Sandra and Rob discuss the power of celebrating your small wins and how important it is to just keep improving with small, consistent, incremental changes.
Resources:
Stages of Change for Behaviour Change
https://pubmed.ncbi.nlm.nih.gov/10170434/
- Prochaska, James O.; Velicer, Wayne F. (September 1997). "The transtheoretical model of health behavior change" (PDF). American Journal of Health Promotion. 12 (1): 38–48. doi:10.4278/0890-1171-12.1.38. PMID 10170434. S2CID 46879746. Archived from the original (PDF) on 2010-06-02.
Ep 53 SMART Goals - https://youtu.be/TQGTg8HsKwY
Ep 93 Toni Toledo, RD - PathPod, Positive Approaches to Health - https://youtu.be/TQGTg8HsKwY
Ep 74. Craving Change with Wendy Shah, RD https://youtu.be/NOlCc7eqsj0
Ep 107. Food is Medicine with Dr. Wesley McWhorter https://youtu.be/doju3guWHyc
RD Books mentioned:
The Obstacle is the Way - Ryan Holiday
Power of Habits - Charles Duhigg
Atomic Habits - James Clear
Getting Things Done - David Allen
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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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
Farro....what is it?" The traditional grain of the Mediterranean," as the package exclaims.
This whole grain can replace rice in many dishes, including salads, side dishes, soups, or even warm cereal. It is a hearty grain with a chewy texture and rich, nutty flavour, similar to barley or orzo.
Tune in to hear Rob and Sandra's take on this unique and versatile grain.
Episodes mentioned in this one:
Ep 170 Grains and Inflammation - Friend or Foe? https://youtu.be/OYPL4mKVkTk?si=Dggn9SeA4WJAtqh_
Whole Grains vs Refined. https://youtu.be/wQKMK149wns?si=lDkhg-tj8yEiQFV9
Ep 84 Carbs - Why Are Whole Grains Better for Blood Sugar Control with Kelly Springer, RD. https://youtu.be/zJ2iHJHofEs?si=L7anETavswFIfBUt
Nutrition Nuggets 19 Brown Rice vs White Rice. https://youtu.be/eh4DYPqqzn8?si=rILiE8jqasI1DLIC
Nutrition Nuggets 37 - Are you a Buddha or a Poke....Grain Bowl That Is! https://youtu.be/im8QVUSp6KU?si=QFGfyz1n6AVSE5w7
Ep 17 Fibre - What's the Scoop Poop? https://youtu.be/im8QVUSp6KU?si=QFGfyz1n6AVSE5w7
Ep 140 Easy Ways to Add More Fibre in Your Diet. https://youtu.be/3ywLwGcrMU8?si=FJe8fthL9rMXVqeG
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
Warm, or cold brew, stimulating matcha tea...is it really worth all of the hype with the hipsters? It does have some great benefits, but there are also some cautions to be aware of with this beverage.
Listen in to some energizing information about matcha.
Resources mentioned include:
Fatty Liver Ep 39 How to Put Your Liver on a Diet https://youtu.be/79DNBWNEXYA?si=dadaUwPVXPBV7CyW
Study on Green Tea Extract and Energy Expenditure - from American Journal of Clinical Nutrition
Ep 16 Sleep Problems - More Than Just Caffeine https://youtu.be/fBKdgiwM5hw?si=CBuwk8xyutXrjAwu
Ep 45 Coffee- The Ups and Downs https://youtu.be/2Phwi4s6TzA?si=6lKbamYC5cgeHrm7
Ep 165 Tea - Health Benefits of Tea https://youtu.be/-a_NJYMksMM?si=0dLlGYQB0zpXF0-
Ep 62 Shift work - Sleep, Eating and Health https://youtu.be/6kdeNUutBPs?si=tx0CvcnUVn4WbMFl
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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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
Do you feel 'addicted' to coffee? Are you feeling anxious or experiencing stomach pain after drinking coffee, or worried about quitting it cold turkey?
Tune in to our listener question about her coffee habit and what to do about it. This one will keep you buzzed and on the edge of your seat :)
Episodes mentioned include:
Ep 16 Sleep Problems - More Than Just Caffeine https://youtu.be/fBKdgiwM5hw?si=CBuwk8xyutXrjAwu
Ep 45 Coffee- The Ups and Downs of Coffee https://youtu.be/2Phwi4s6TzA?si=6lKbamYC5cgeHrm7
Ep 165 Tea - Health Benefits of Tea https://youtu.be/-a_NJYMksMM?si=0dLlGYQB0zpXF0-E
Ep 62 Shift Work - Sleep, Eating, and Health https://youtu.be/6kdeNUutBPs?si=tx0CvcnUVn4WbMFl
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Website: www.mywifethedietitian.com
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Today, Sandra quizzes Rob on gut health, inflammation, and fats. These themes are all interconnected, and we discuss the role that certain types of fat have for our gut health and overall health.
We talk about the biggest sources of fat in the average Canadian diet and if any of these foods are also included in the anti-inflammatory MIND diet. We link back these stats to reasons why (in general) the North American diet can be more of a pro-inflammatory way of eating and ways to alter this to help.
Other episodes to check out:
The Facts on Fats https://youtu.be/sgGSZaT9wdM?si=hdDpjjoUz4VI2fst
Fats, Grease and Oil - Oil the skin from within https://youtu.be/otQdbY-s_vo?si=9GPZhYIpXw58ZCnj
5 Foods to Eat More of and 5 Foods to Eat Less of https://youtu.be/yeYzeivPD0g?si=_6fhL0VR4Q4YlY3o
Food and Mood https://youtu.be/kmDimg1nFU4?si=GEVUFEdS3XmDnoMt
Anti-inflammatory Diet Ep 19 - Cool the Flames of Inflammation https://youtu.be/QeNo_UKHqDQ?si=Bg0EwZbTFmwqR0fS
Grains and Inflammation Friend or Foe Ep 170 https://youtu.be/OYPL4mKVkTk?si=tTwVYsjTfnbqNbyN
Gut Health with Prajakta Apte, RD https://youtu.be/uel1rtBwpNs?si=ToFfPKKWwPToxPui
Healthy Gut with Sara Kahn from Belly Bliss Ep 151 https://youtu.be/rSDXxK7AoPM?si=8zP5juWO0y51lBkb
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Website: www.mywifethedietitian.com
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No time for exercise during the day? Working all day in an office and exhausted by the end of the work day and just can't muster up the strength to go to the gym? Use your office as a gym and take mini workout breaks with some simple movements in your workspace.
Listen in for some creative movements that you can do, while in your office to break out of the sedentary routine.
Check out these other exercise related episodes:
Increase Longevity with Daily Exercise Ep 166 https://youtu.be/1ZypOgpSMQw?si=9vxfNYNpp9D0KCmj
Lower Blood Pressure with 5 minute Exercise - Nutrition Nuggets 97 https://youtu.be/cyrrYjw6WyY?si=UrtA6wOMeJIDzE2D
What Kind of Exercise Should I do - Nutrition Nuggets 61 https://youtu.be/kTQZyYJXBW4?si=7hBPavJj_5JrDbJd5
Ways to Get Active on A Budget - Nutrition Nuggets 16 https://youtu.be/19RF_NSAFT0?si=p0LUBbLXb3vmbazJ
Importance of Fitness for Seniors - Ep 136 https://youtu.be/VUClaBBJwKM?si=jxaHd7mBQ7BX2E0E
Post Workout Recovery Foods with Angie Dye - Ep 142 https://youtu.be/FiFccF0Ka34?si=YjeNQfd88CGJWzTz
Importance of Active Hobbies for Women - with Dr. Rozalyn Moore Ep 150 https://youtu.be/HfGcXUyNHfU?si=9s0hvUijyT7fS6K2
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Website: www.mywifethedietitian.com
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Break the fast! and eat regularly through the day for optimal energy, mood, focus and reduce cravings and binging later in the day.
Today, we highlight a case study of Tammy (fictional name), who wanted an overhaul of her diet to help with her energy, reduce cravings later in the day and help with 'belly fat' that has been creeping up since starting her new job.
Stay tuned for insight on some common issues for working moms, who have to run out the door every morning, after feeding the kids and getting them off to school. This is a good reminder that you need to feed and care for yourself if you want to help others and do well with your professional life too.
As a woman, we have to do 'all the things', but we need to help fuel ourselves properly to have the energy throughout the day and for overall self care.
Episode mentioned in this one, include:
Nutrition Nuggets 45 Appies and Snacks. https://youtu.be/1WSMXcr0pbQ?si=fvdY3Hc8ZENPNyk_
Nutrition Nuggets 32 High Protein, Low Carb Snacks. https://youtu.be/kg2MI2pJs_U?si=xv0AXW4mKjkyopkq
Nutrition Nuggets 93 Why You Should Include Nuts in your Diet. https://youtu.be/0l6z-Vvr8-Y?si=mxrz4RAqYiU186su
Nutrition Nuggets 60 Hummus and All of it's Faces. https://youtu.be/1ZypOgpSMQw?si=9vxfNYNpp9D0KCmj
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After a prenatal class that Sandra facilitated today, she quizzed Rob on some of the questions regarding food safety for pregnant moms or those who are immunocompromised.
This one is fun, despite the serious topic.
Episodes referenced
Ep 68 Earth Month with Meredith Cushing Food Waste https://youtu.be/f-NHsdolwJE?si=FgV2hz9YXrXrXFiz
Ep 122 Health Benefits of Resistant Starch https://youtu.be/6S8TcEP3Xwk?si=_C1vVDLMpoLRxqHU
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Website: www.mywifethedietitian.com
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Word on the street (aka social media land) is that grains cause inflammation. Well, let's break this down, so, you know what to eat and if it will help or hurt your health. Stay until the end to get through to the meat and crusts of this whole grain sandwich:)
Episodes mentioned include:
Ep 84 Why are Whole Grains Better for Blood Sugar Control with Kelly Springer, RD. https://youtu.be/zJ2iHJHofEs
Nutrition Nuggets 19. Brown Rice vs White Rice. https://youtu.be/eh4DYPqqzn8
Nutrition Nuggets 37. Are you a Poke or a Buddha - Grain Bowl that is. https://youtu.be/im8QVUSp6KU
Nutrition Nuggets 109. Healthy Cornbread Recipe. https://youtu.be/SWJBfnjidPY
Ep 122. Health Benefits of Resistant Starches. https://youtu.be/6S8TcEP3Xwk
Episode 148. Celiac and Lifelong Gluten Free Living. https://youtu.be/NYQwFtwXG7I
Ep 75. Nutrigenomics - Eating For Your Genes with Hilit Milner, RD. https://youtu.be/fPptHnMqHiM
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Are processed meats ok to include in a healthy diet? If so, how much and why is there a concern with processed meats?
Today's Nutrition Nuggets is a discussion about processed meats and if we should eat them.
References:
https://www.pbs.org/newshour/science/faq-exactly-processed-meat-avoid-questions
https://www.aicr.org/cancer-prevention/food-facts/processed-meat/
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Today's episode is based on a question from a listener:
"I sometimes have bloating and cramps after drinking milk. Should I eliminate dairy?"
Have you ever wondered if you have lactose intolerance?
What foods have lactose and how much?
Why do people develop a lactose intolerance and what can they do about it.
Lots of interesting discussions around lactose and dairy in this episode.
Episodes mentioned include:
Ep 1. You Can Get Milk From WHAT?
https://youtu.be/GBWNivVcNtA
Nutrition Nuggets 39. Not a Milk Drinker?
https://youtu.be/GdPGhtFHMcw
Plant Based Milk Comparison
https://youtu.be/biY7kFjt2GI
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Many people's childhood memories of boiled frozen peas have turned them off (for life) of all frozen vegetables. Too bad....since, this is a great way to get a variety (and rainbow) of produce into your weekly diet.
We also know that people who include frozen produce in their weekly intake have overall better quality diets and reach their recommended daily veg/fruit targets than those who only eat fresh.
There are so many great varieties and options for frozen vegetables, and today, we discuss some key staples of the frozen kind for your kitchen.
Episodes referenced include:
Ep 43 Food Rescue and Food Waste Prevention with Meredith Cushing, RD
Nutrition Nuggets 71 - What are the Health Benefits of Frozen Fruits
Ep 168 Farmed Fish vs Wild - What's the Difference?
Ep 107 Food Is Medicine with Dr. Wesley McWhorter, RD
Homemade meals ensure that families' are healthier - Study from International Journal of Nutrition and Physical Activity
Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study
American Journal of Lifestyle Medicine Home Meal Preparation - A Powerful Medical InterventionTaste of Frozen fish preferred over fresh
It's high time to start purchasing frozen produce and other freezer foods for health!
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Are farmed fish as healthy as wild?
What are some differences with farmed vs wild fish?
Is there a difference in omega-3 levels in the differently raised fish?
How to buy and what to look for when purchasing fish in the grocery store?
These are just a few of the questions that we discuss. Taken from an email question from a listener, we dive deep into the sea and lakes about this fishy issue.
References mentioned:
Marine Steward Council (MSC)
https://www.msc.org/en-us/what-you-can-do/choose-sustainable-seafood/foodie-guides/a-foodie's-guide-to-sustainable-salmon
Oceanwise
https://ocean.org/overfishing/sustainable-seafood/
Wild-Caught Blue Label
https://www.msc.org/what-we-are-doing/our-approach/what-does-the-blue-msc-label-mean
Monterey Bay Aquarium
https://www.seafoodwatch.org/search?q=wild+salmon
NOAA - Planet Stewards
https://oceanservice.noaa.gov/education/planet-stewards/webinar-water-quality-shellfish-you.html
Friends of the Sea
https://friendofthesea.org/friend-of-the-sea/
"Fish that don't hunt for food get fat" quote from Berkley Wellness Letter
quote about frozen fish taken from "When in Doubt, Eat Broccoli" book
by Liz Pearson, RD
Episodes referenced include:
Can I Eat Fish Everyday? Nutrition Nuggets 106 https://youtu.be/KnSkBVkYMJ0
Best Small Fish to Eat - SMASH - Nutrition Nuggets 56. https://youtu.be/6D3CndQ4Ro0
Are Flaxseeds Safe to Bake - Nutrition Nuggets 102 https://youtu.be/YqBM3xUREzA
Tuna: How Much in a Week? - Nutrition Nuggets 6 https://youtu.be/jBuPpWgkDlM
Nutrition Nuggets 37. Are You a Buddha or a Poke.....Grain Bowl, That Is! https://youtu.be/im8QVUSp6KU
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Website: www.mywifethedietitian.com
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Moist, yet tender and crunchy cornbread.....what a perfect pairing for homemade chili.
With just the right key ingredients, such as yogurt and cream-style corn, your homemade cornbread can be a delicious, fibre-licious addition to complement any bean dish or meal.
Join Rob and Sandra for this corny discussion about the health benefits of this gluten-free, vitamin-rich cornbread.
Episodes mentioned:
Ep 10. Eye Health - 10 Eye Opening Nutrition Facts https://youtu.be/NSO2Gc6DvJ0
The Egg, The Whole Egg, and Nothing but The Egg (Ep 167) https://youtu.be/Pk8idsk5kpc
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Website: www.mywifethedietitian.com
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Eggs. One of Mother Nature's most perfect foods, packaged so perfectly. Eggs are a nutritional powerhouse and much of that nutrition is in the yolk. Many people just eat the whites though.
There's not a good reason to regularly separate the yolk from the white. The yolk has some incredible benefits with the nutrients that are available and eggs are one of the only ways to get one nutrient in particular, but you have to eat the yolk.
Tune in to hear about all of the uses for eggs in baking and cooking, plus, the incredible nutrition of one whole egg.
Episodes mentioned:
Episode 29 Scrambled Facts About Eggs https://youtu.be/vMRjxG2llzM
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Not just fresh and delicious, lemons are packed with vitamin C, as well as other important cancer fighting nutrients in the peel.
Tune in to hear about all of the amazing health benefits that lemons offer as well as some great ways to use them.
Episodes mentioned include:
The Surprising Health Benefits of Tea (Ep 165)
https://youtu.be/-a_NJYMksMM
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What makes the biggest difference to health?
What helps improve overall quality and length of life?
If this could be bottled, it would be the biggest discovery and help so many people around the world.
Tune in today to hear all about this incredible intervention to
prevent chronic disease and to improve longevity and quality of life.
Episodes to refer back to:
Lower Blood Pressure with 5 minute Exercise - Nutrition Nuggets 97 https://youtu.be/cyrrYjw6WyY
What Kind of Exercise Should I Do? - Nutrition Nuggets 61
References:
23 and 1/2 hours: What is the single best thing we can do for our health? Doc Mike Evans
https://www.youtube.com/watch?v=aUaInS6HIGo
"The association between television viewing and overweight among Australian adults participating in varying levels of leisure-time physical activity" - Study mentioned
https://pubmed.ncbi.nlm.nih.gov/10849582/.
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Plain white rice cooked with water night after night can get a little boring. Or, just using instant rice or pre-packaged convenient rice for your starch can also be monotonous, not to mention, loaded with sodium and preservatives.
Today, we discuss ways to uplevel your rice dish for more variety, flavour and nutritional value.
Episodes mentioned include:
Brown Rice vs White Rice - Which is Healthier? - Nutrition Nuggets 19 https://youtu.be/eh4DYPqqzn8
The Health Benefits of Resistant Starch (Ep 122) https://youtu.be/6S8TcEP3XwkPrebiotics, Probiotics, and
Postbiotics. What's the Difference? (Ep 164) https://youtu.be/ZMYDLNumffM
Is Cauliflower Rice Healthy? - Nutrition Nuggets 62 https://youtu.be/xyFKMBr7t9o
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Website: www.mywifethedietitian.com
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Tea for two and two for tea.....and tea for me, I love tea! And, tea loves you. This topic is long overdue, as, tea is one of the most popular and commonly consumed beverages globally, next to water.
It has a plethora of health benefits and can add life to your years and years to your life aka longevity. The brain, the heart, the gut and even the gums and oral health, are just a few of the aspects that drinking tea can benefit.
Episodes mentioned as we spill the tea, include:
Ep 3. Eating Well to Maintain a Healthy Immune System - pt 1 https://youtu.be/zyaZHJGvE3U
Are You Drinking Enough Water? Hydration Quiz - Nutrition Nuggets 74 https://youtu.be/aQwv2mC3SdA
Ep 45. Coffee - The Ups and Downs of Coffee https://youtu.be/2Phwi4s6TzA
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Website: www.mywifethedietitian.com
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A listener asks "Do you think it's ok to have a bit of fish every day? What about for kids?"
We discuss the idea of including fish daily on this nutrition nugget. Thanks for the great question!
Episodes referenced include:
Nutrition Nuggets 56 - Best Small Fish to Eat (SMASH) https://youtu.be/6D3CndQ4Ro0
Nutrition Nuggets 92 - 7 Benefits of Eating Seafood https://youtu.be/yuMirD6X
Ep 14. The MIND Diet - Nutrition and Brain Health https://youtu.be/anY72wscg_A
Tuna: How Much in a Week? - Nutrition Nuggets 6 https://youtu.be/jBuPpWgkDlM
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First there was probiotics. Then, we heard all about prebiotics. Now, get ready for postbiotics!
Today, we discuss what these three elements of a diverse microbiome are and why they are important for a healthy gut.
Episodes mentioned:
Improve Gut Health with Probiotic Foods (Ep 108) https://youtu.be/Iff9uHvok4g
The Health Benefits of Resistant Starch (Ep 122) https://youtu.be/6S8TcEP3Xwk
Brown Rice vs White Rice - Which is Healthier? - Nutrition Nuggets 19 https://youtu.be/eh4DYPqqzn8
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Website: www.mywifethedietitian.com
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After reviewing seven different recipes for black bean brownies, Sandra has been experimenting in the kitchen and Rob is the guinea pig.
Today, we discuss the benefits of adding beans four times a week to your diet, and how including beans can help with many aspects of your health.
Episodes mentioned include:
Ep 7. Food with Benefits - Sexy Foods part 2 https://youtu.be/mTmaTYF31vIEp 14. The MIND Diet - Nutrition and Brain Health https://youtu.be/anY72wscg_A
Ep. 42 Beans, Beans, They're Good For Your Heart https://youtu.be/8fDyMRerNbc
Click here to get the free recipe!
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Today, we discuss how to increase vitamin intake without relying on supplements. While some people do require supplements to meet their nutritional requirements due to chronic conditions, medications, or restrictive eating patterns, the general population can meet the majority of their nutritional needs by eating the right foods.
We discuss the reasons that vitamins are necessary for health and how to get each one through our weekly intake.
Episodes mentioned include:
Ep 46. Vitamin K and the Warfarin Diet - https://youtu.be/YfTxNQuTp80
Vitamin B Complex.....is Complex - Nutrition Nuggets 50 https://youtu.be/Mo1ixoo9bEU
Ep 29. The Scrambled Facts about Eggs and Health https://youtu.be/vMRjxG2llzM
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Website: www.mywifethedietitian.com
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While watching added fats and sodium during meals, what about sauces and dressings? This question comes from a listener and Sandra hears this question from clients a lot.
Many dishes are flavoured with delicious sauces. How can we add flavour and zing to a meal without drowning it in a commercially prepared sauce?
Tune in to hear about some healthy ideas for sauces, dressings and dips.
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It seems to be more of a struggle to include veggies during the winter. In summer, there's more opportunities to eat locally grown, fresh produce and lots of salads and smoothies. In winter, our health really can benefit from including vegetables every day.
Today, we discuss some key aspects of the nutrition that vegetables can offer and ways to include more in the winter.
Click here for a study on breast cancer and fruit and vegetable consumption.
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Website: www.mywifethedietitian.com
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On today's episode we thought we'd give you a virtual tour of our free weekly newsletter. We discuss the various tips and updates we offer every week, plus share a couple of the 'recipe' ideas we include.
To join our free weekly newsletter, click here.
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After some alarming health test results, Rob is on the hunt for some low sodium foods. He finds the 'red light' (too high 15% D.V. on labels) on many of his favourite foods and searches for alternatives to his standard fare.
Listen in to see what Rob finds and to hear some suggestions of how to deal with this common issue.
Episodes mentioned:
Ep 36. Dash of Salt
https://youtu.be/IZUEIIV8p14
Nutrition Nuggets 8 - Sodium and Potassium Balance
https://youtu.be/xUR6GRhkGgo
Salty Six AHA
https://images.app.goo.gl/JFzeAgABuyoMmLGR7
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Website: www.mywifethedietitian.com
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Will ground flaxseeds turn rancid when added to hot cereal or baking? This question comes from a listener of the show and it's a question that Rob has inquired about too. Tune in to hear some golden nuggets of information about flaxseeds.
Some resources to consider: https://www.flaxcouncil.ca/about-flax/foodhttps://healthyflax.org/about-flax/index.phphttps://pubmed.ncbi.nlm.nih.gov/26071633/
Previous episodes mentioned:
Ep 33. Seeds, Nutritional Powerhouse and Poor Cousins of Nuts https://youtu.be/sruEEJLnJ00?si=lmxy2e7J5z-OE5-z
Ep 23. Fats, Grease and Oils https://youtu.be/otQdbY-s_vo?si=PWgWwrrWX-V_rfG7
Ep 17. Fibre, What's the Scoop Poop? https://youtu.be/1I5erxBhMoo?si=no9zUI3KtOb2JL2f
Ep 140. How to Increase Fibre in the Diet https://youtu.be/3ywLwGcrMU8?si=67ojbZGdzHxmlzIv
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Today, we get personal and talk all about what a birth doula/lactation counsellor does to help new moms through the process of navigating and advocating for a healthy, successful, and (hopefully) satisfying birth experience. We discuss what the top struggles are for new moms who are trying to breastfeed.
Marnie Wynans has 5 sons of her own, plus grandchildren, and she is passionate about creating healthy families. With all of her life experience and now supporting new parents as a birth doula and lactation counsellor, Marnie explains some of the key principles of client centred care and the healthy baby initiative for more happy and healthy prenatal and newborn care.
Some links to check out for more information and services:
Harbour City Doulas https://harbourcitydoulas.com/
Culture of Life https://www.cultureoflife.co/meet-us.html
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Website: www.mywifethedietitian.com
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Today, we discuss a recent case study about a woman who was taking Ozempic and the disturbing side effects she experienced. She subsequently launched a lawsuit against the weight loss medication company. We discuss these side effects as well as the future of these weight loss meds.
Episodes mentioned include:
Ozempic and Weight Loss Meds: Get the Skinny - with Rhonda Krick RD (Ep 152) https://youtu.be/W5YHRtIliwENutrition for Healthy Bones with Elizabeth Quinn MS, LDN, CNS (Ep 153) https://youtu.be/sDSEEcFF87cMagic Pill - book by Johann Hari Dangers of the New GLP-1 Weight-Loss Drugs | Dr. Gabe Mirkin on Fitness, Health and Nutrition
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Website: www.mywifethedietitian.com
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Today, we take a question from a listener, who asks... "is insulin resistance the same as diabetes?"
Diabetes is a growing epidemic in our modern society and we discuss some stats about diabetes and insulin resistance, plus, talk about the difference in these two conditions.
What does insulin resistance lead to and what does having type 2 diabetes lead to?
For our call to action and take-away message, there are three lifestyle changes that you can make today to help reduce your risk of developing these conditions. Plus, to round it up, we discuss three examples of well-balanced breakfasts to help start your day in a healthy way.
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Website: www.mywifethedietitian.com
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How does Eating MORE food actually help to lose weight?We're not talking about any and all food.....we're talking about food with nutritional density.
Instead of counting calories and restricting every mouthful of food, so that you feel like you are depriving yourself and it feels soul sucking to get through your day, we are talking about having a plan and being organized to include all of the nutrients that your body needs and craves to operate at its best.
Stay tuned to hear how you can eat more food to lose weight and feel better.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites.
We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the coming year. Wishing you all the best in health and happiness over the holidays.
Enjoy this episode from Oct 2023.
It's often difficult trying to change our behaviours for better health. It can take some time to identify habits and routines that may not be helpful. As we work from knowing what we want..... to where we want to be, there's a metaphor for a bridge of change. It's the 'messy middle' that takes the most grit to work through. This concept can apply to any lifestyle behaviour change situation and is often the most difficult part to change our routines for healthier habits.
Today, we have a lively and enthusiastic interview with expert Toni Toledo, RD. She has her own podcast, named PATHpod and is an authority on public health and behaviour change. We discuss how sustainable changes may take a winding path on the journey for positive behaviour change.
PATH POD "Change Your Thinking Habits to Change Your Eating Habits"
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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
As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites.
We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the coming year. Wishing you all the best in health and happiness over the holidays.
Enjoy this episode from Jan 2024.
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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Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites.
We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the coming year. Wishing you all the best in health and happiness over the holidays.
Enjoy this episode from Jan 2023.
With the new Canadian guidelines for alcohol consumption announced early 2023, it's a big change from the previous 2011 Guidelines.
On today's episode we take a look at red wine, in particular, to discuss if it's helpful or harmful to drink.
Do we need to abstain now?
Reviewing concepts, such as the "French Paradox" and "Mediterranean Diet", along with the "Mind Diet" (ep. 14), we discuss the realm of information about red wine and health.
Canadian Centre for Substance Use and Addiction - position paper
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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
As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites.
We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the coming year. Wishing you all the best in health and happiness over the holidays.
Enjoy this episode from Dec 2023.
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.
Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
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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
As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites.
We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the coming year. Wishing you all the best in health and happiness over the holidays.
Enjoy this episode from Dec 2023.
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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Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
A recent study suggests just 5 minutes of exercise could help lower blood pressure. The researchers found that replacing any less active behaviour with five minutes of vigorous exercise could help lower blood pressure.
The message here is get your heart pumping, by integrating short bursts of activity into your daily routine. It can be climbing stairs at work, parking further away from the store entrance or even jumping on your bike to cycle to get your mail......walking, jogging, cycling or swimming....whatever you do to move that body, helps your circulation, heart and blood pressure. And increasing your daily activity up to 20 minutes can reduce the risk of heart disease by a significant amount. Study in Circulation:
https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.069820
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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
As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites.
We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the coming year. Wishing you all the best in health and happiness over the holidays.
Enjoy this episode from Dec 2022.
The holidays and Christmas time can be a wonderful time with holiday cheer and taking stock of your blessings. For many though, it can be the most stressful time of the year.Research shows that cardiac death rates are highest around Christmas and New Year's - the two weeks throughout the holidays (between Christmas and New Year's Eve) more people die of natural causes than what is normal for winter months. (Naveed Saleh, MD).It's an easy time to overindulge, but you don't have to steer your diet and health habits off course. It IS possible to survive the holiday season without expanding your waist line, getting that holiday bulge or dealing with overwhelm and stress.Lifestyle Strategies for self care:1) Sleep - listen to episode 16 for more information2) Work Duties/projects - lighten your load. Decrease screentime (checking emails, social media, etc - only one specific time period in a day). Listen to fun podcasts instead ;-) Try alternative activities - singing (good for breathing), laughing (watch comedies, see friends/family for fun), kissing under the mistletoe etc3) Exercise - take regular breaks for walking, skating/skiing, or perhaps luging 4) Meditation - time out/mindful practices/breathe deeply/visualize 5) Diet - be mindful of pitfalls with overindulging. - think of office culture - lots of sweets, baked goods, donuts etc around for snacking on throughout the day; plan ahead and make wise choicesRestaurant meals:- don't skip meals that day to 'save up' for buffet or restaurant meal- eat a regular breakfast and have something with protein for lunch to help keep blood sugars stable throughout day, even though you are eating out. Keep your rhythm with regular meals, so, you are less likely to overdo it and overeat and feel awful.Strategies while ordering:- order grill vs fried/breaded/deep fried - sides - salad/vegetables vs fries/potato- tomato-based pasta vs cream-based pasta sauces- broth or tomato-base soups vs cream based soups and chowders- baked potato - order salsa instead of butter or sour cream or cheese/baconTraveling by vehicle:Pack a cooler - fruit/vegetables/trail mix/wraps, yogurt drinks, etc.Balancing work and family with selfcare and personal wellbeing will help with rest and recuperation.
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Website: www.mywifethedietitian.com
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To help with meal preparation and being organized to have healthy meals in the week, there are some basic food ingredients for your pantry that are good to stock up on.
We discuss five different categories of foods to include in your kitchen for healthy, easy meals.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
With the rates of diabetes climbing, it's a health condition that can be directly influenced by food, nutrition and lifestyle. As people grow older, diabetes risk increases, but also, women going through hormone changes in peri and menopause can be a time period that precipitates blood sugar fluctuations too.
Today, we discuss diabetes and blood sugar management with diabetes specialist dietitian, Kim Kyle, RD. Topics discussed include risk of diabetes in women in midlife, risks that may set women up for developing diabetes and foods that may help prevent diabetes and help to manage blood sugar fluctuations.
Check out Kim's diabetes FB group, Diabetes Dietitian with Kim.
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Website: www.mywifethedietitian.com
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With part of our mission to get more people to eat more beans/legumes/lentils/peas, etc, we discuss the steps involved in cooking beans from the dried state.
Another episode to tune in to is Beans, Beans, Good for Your Heart! https://youtu.be/8fDyMRerNbc
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Are you a woman who has tried to control her weight her whole life? Are you intermittent fasting or skipping breakfast to help keep calories low or contemplating Ozempic or other weight loss drugs?
When a person loses weight with dieting, much of that weight can be lean mass, muscle and bone. The importance of adequate bone mass as we age can not be understated. It is critical for long-term health and maintaining independence and longevity.
Today, we interview Elizabeth Quinn, from The Whole Story to learn more about the critical role that nutrition plays in our bone health.
Calcium calculator Osteoporosis https://osteoporosis.ca/calcium-calculator/
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Website: www.mywifethedietitian.com
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With Veggies, in the start of the name, you would think that these 'veggie straw' snack alternatives are a healthier option than traditional potato chips.
These snacks are a classic example of the 'health halo' status, a term given to a product that is marketed as healthy, when really, it isn't.
Stay tuned, while Rob and Sandra discuss the health merits and shortcomings of veggie straws.
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Website: www.mywifethedietitian.com
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Are you fed up with being on the diet rollercoaster? Does the idea of a weight loss medication, like Ozempic, seem appealing to get rid of those stubborn pounds that just won't budge? Are you wondering about the pros and cons of weight loss medications?
Tune in to today's discussion with 'Intuitive Eating Dietitian' Rhonda Krick, from Rhonda Krick Nutrition
We talk about some popular and common diet medications, what they are used for, some side effects, and if it's possible to take these while practicing intuitive eating.
As Rhonda says on her website Forget diets, Find Freedom with Food, Peace with your body and joy in your life.
Hopefully this discussion will help you make an informed decision if you are considering weight loss medications.
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Website: www.mywifethedietitian.com
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The ultimate nugget of nutrition....nuts! Almonds, pistachios, walnuts, cashews....what's your favourite nut?
Today, we discuss 9 different common nuts and their nutritional characteristics to consider, as well as taste considerations....plus, some recipes. These little nuggets are packed with flavour and nutrition for a great snack:)
Episodes referenced include:
Ep 33. Seeds: The Poor Cousin of Nuts, But Richer Nutritional Powerhouse https://youtu.be/sruEEJLnJ00
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Did you realize that your digestive symptoms could be exacerbated by not having balanced meals? For instance, if you aren't having enough protein with your meals, this can lead to a host of symptoms.
Sara Kahn, MS, CNS, CDN of Belly Bliss Nutrition helps us understand how to know if you are eating enough protein and why it's so important for gut health. In her article "How Much Protein to Eat with IBS, SIBO & Acid Reflux", Sara breaks it down for us.
Take a look at this article to learn:
- Just how much protein do you really need
- When you should be eating protein
- Sources of protein and how many grams per serving
- How to spot-check your diet to make sure you are getting enough (or too much at the wrong time)
Once you nail down your protein needs, make sure you are planning meals around protein. Then, notice how you feel.
Chances are you will have more energy, less fatigue, and fewer cravings for carbs. Your gut will be happier, too.
Apps mentioned in the episode.
Cronometer - Cronometer: Eat smarter. Live better.
My Fitness Pal - Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com
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Website: www.mywifethedietitian.com
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7 Benefits of Eating Seafood
Bubba on Forrest Gump had many ways to make seafood dishes, specifically shrimp.... shrimp kebabs, shrimp creole, shrimp gumbo, shrimp jambalaya, etc. He must have known the benefits of eating seafood :)
Sandra gets questions from clients, who ask if seafood (shellfish, etc) offers similar nutritional benefits, like the omega-3 that you get from fish such as salmon or sardines.
Today, we discuss 7 different nutritional benefits of eating seafood and talk about some delicious recipes to help include seafood in your meals.
Come out of your shell and tune in to this briny nugget.
Episodes that include fish (and omega-3) in the discussion:
Nutrition Nuggets 56 Best Small Fish to Include (SMASH) https://youtu.be/6D3CndQ4Ro0
Episode 100 Benefits of Superfoods https://youtu.be/1-7WrIbF97M
Episode 92 Pescatarian Diet with Cara Harbstreet RD https://youtu.be/ky5JkCOBJ3I
Nutrition Nuggets 6 - Tuna - How Much in a Week https://youtu.be/ky5JkCOBJ3I
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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
'Whatever moves you is the best exercise for you' . This is an important reminder that the daily activity that helps move your body should be something that you have fun doing and gets your body in motion. This is also an activity that you will stick with, since it's fun and enjoyable! Exercise can have a negative connotation and movement, or active hobby, may be a better way to think about it!
Dr. Rozalyn Moore, PT, helps women stay active in midlife and highlights the idea of being strong and aging well to prevent frailty and weakness overtime.
Join us today to hear all about keeping your body moving from the cradle to the grave.
Visit Rosalyn's website here
Check out her free challenge!
Stronger and Unstoppable in 7 Days: Reclaim Your Energy, Strengthen Your Core, and Thrive In Menopause Naturally!
Click here to download.
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
Having a healthy gut is so important for overall health. To help you add some more probiotic and prebiotic foods regularly, we highlight 7 specific foods to include daily or weekly to improve the diversity of your gut microbiome.
You can also check out these previous gut health episodes:
Ep 108 Improve Gut Health with Probiotic Foods https://youtu.be/Iff9uHvok4gEp 73 Leaky Gut Treatment - Diet and Lifestyle Tips with Prajakta Apte, RD https://youtu.be/wBdYPSsBnZY
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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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
Today we discuss a hypothetical client, Kelly, who is a woman going through the menopause transition. She is considering fasting and keeping her eating window small with only one meal a day. Also, she worries about her changing body and belly fat. Due to this, she thinks cutting out all animal protein to reduce saturated fat and calories will help her weight loss goals.
This is a case study that is typical with many clients that Sandra sees in her work. Tune in to hear what the nutritional shortfalls and issues are for Kelly.
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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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
A trace mineral found in abundance in Brazil nuts; this is what selenium micromineral is, but how does it relate to our health? It's a nutrient that we all need and having a deficiency could put someone at risk for certain conditions and diseases.
Tune in to hear what selenium is, where it's found, what action it has in the body and why we need it, how much is the right amount, plus, of course, the food sources to include to get enough in your diet.
Episodes mentioned in this one, include
Ep 4- Eating Well to Maintain a Healthy Immune Systemhttps://youtu.be/vP2mY_xiWiE
Ep 33. Seeds: The Poor Cousin of Nuts, But Richer Nutritional Powerhouse https://youtu.be/sruEEJLnJ00
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
Iron deficiency is the most common nutrient deficiency around the world and impacts most frequently, women and children.
Today, we discuss what it is, symptoms, why it can happen, and how to deal with it. Iron-rich foods and some meal ideas are also discussed to help with those who struggle with energy and other debilitating symptoms due to low iron or iron deficiency anemia.
We take a look back to former episodes, including;
Ep 2. Challenges and Opportunities with Your Vegetarian Pre-Teen https://youtu.be/h5rThX-Q-HE
Ep 56 Iron-Rich Foods To Prevent Deficiency https://youtu.be/UcwqHk4bV94
Ep 48 Vegan for Runners with Scott https://youtu.be/vsk4Ze8xNB8
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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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
Trick or treat .....and we all love our treats....don't we? :) Some parents are freaked out with the idea of their kids having so much candy around the house, whereas, other people get excited with the plethora of candy bars and chips available in the house for snacking on.
Today, we discuss some strategies to keep this time calm, and relaxed with the idea that Halloween candy doesn't need to cause anxiety for parents, if they help their kids navigate and enjoy this exciting and once a year ritual. It doesn't have to be tricky:)
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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
What does the acronym BROW/T mean to you? Well, if you have celiac disease and have to navigate around the grocery store to read labels, this is an important thing to remember, to be sure you don't get 'glutened' , which can wreak havoc with your intestinal system and digestion.
The ramifications of eating gluten for an individual with celiac can have ripple effects on their nutrition and long-term health.
Today we have an in depth discussion with The Celiac Dietitian, Selena DeVries, RD all about gluten intolerance and living with celiac disease. Visit her website here: www.selenard.com
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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
So many people check the scale and 'watch their weight' when it comes to eating and living. There are so many things that the scale does not reflect and it really is not a great indicator of your overall health. Today we discuss 7 reasons why you should ditch the scale!
Episodes that are referenced include:
Ep 130 Diet - All or Nothing Thinking https://youtu.be/UVH784AqaNY
Nutrition Nuggets 65 Diet vs Lifestyle change https://youtu.be/gd0QRe2Tlpo
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Do you live in the Northern Hemisphere? Do you avoid fish and don't drink milk? As many as a third of the Canadian population is at risk for vitamin D deficiency.
Depending on your circumstances, where you live, what you eat and your background, you could be at risk, if you don't include a supplement of vitamin D. Tune in to today's discussion all about vitamin D.
Episodes mentioned:
Ep 144. 5 Supplements to Consider https://youtu.be/Ie7cxet2rIs
Nutrition Nuggets 56. Best Small Fish to Eat https://youtu.be/6D3CndQ4Ro0
Ep 105. Immunity during the Holidays https://youtu.be/zLVIuMFB8WY
Ep 92. Cara Harbstreet, RD Pescatarian Diet https://youtu.be/ky5JkCOBJ3I
Ep 18. Calcium - Cracking the Bone Density Code https://youtu.be/2ffnMy_3jYk
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Many people wonder how to include more veggies in the diet. This is a common question that Sandra hears almost daily from various clients. Today, we discuss why 'eat your veggies!' like your mother told you, is so important in today's lifestyle. Also, we discuss 5 ways to include more vegetables in your day....practical tips and strategies.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
So many people look to social media to get their health and nutrition information. The fall is a time when many people start to feel stressed and get sick. Naturally, as you scroll, there will be remedies and cure-alls that will pull you to start following.
We discuss how accurate and credible many of the social media posts are, or in many cases inaccurate, and how to spot red flags when it comes to 'ways to boost your immune system' through homemade drinks.
There's two immune boosting concoctions that are trending that we talk about and ways to think critically about the information with regards to accuracy and credibility of the trend.
Episodes mentioned include:
Ep 7 Sexy Foods https://youtu.be/mTmaTYF31vI
Ep 19 Anti Inflammatory Diet https://youtu.be/QeNo_UKHqDQ
Ep 89 Tips for Fall https://youtu.be/7EsJlitVbS4
Nutrition Nuggets 10 Garlic https://youtu.be/N-ms2XC6_5g
Nutrition Nuggets 75 Honey https://youtu.be/0mIZqSD8iEo
Study by My Fitness Pal and Dublin University: https://www.bu.edu/sargent/only-2-of-tiktok-diet-and-nutrition-trends-are-accurate-5-things-to-know-quoting-joan-salge-blake/
https://www.prnewswire.com/news-releases/concerning-new-statistics-highlight-inaccurate-nutrition-trends-on-tiktok-302114407.html
https://www.healthline.com/health-news/tiktok-diet-trends-inaccurate#How-the-survey-was-conducted
How to spot nutrition misinformation online https://blog.myfitnesspal.com/how-to-spot-tiktok-nutrition-misinformation-checklist/
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Website: www.mywifethedietitian.com
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Today, we test Rob's memory with the MIND diet quiz.
Sandra quizzes Rob on 13 different questions to test the quality of his diet over the past 24 hrs. You can play along and test to see how you're doing with the quality of your dietary intake.
Episode mentioned in this one:
Ep 14 MIND Diet https://youtu.be/anY72wscg_A
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Why is it such a struggle to eat healthy during the week? Why do women feel overwhelmed with meal planning for the family and trying to get it all perfect?
Registered Dietitian, Lisa Blackwell, RD from www.beyondfoodnutrition.com, helps us sort out the struggle and brings us some practical strategies to help with this ongoing, onerous weekly task.
Episodes referenced include:
Ep 129. Meal Planning Strategies for Healthy Eating with Szilvia Brennan, RD https://youtu.be/BBOGGD_Rrl8
What's for Dinner? https://sandragentleman.com/whats-for-dinner/
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Chocolate....the delectable, dark and delicious....wonderful chocolate. Will it cause acne? Does it contribute to weight gain? Is it just candy or is it actually a healthy food?
Today, we bust a few chocolate myths with this nugget.
Episodes referenced:
Ep 7. Food with Benefits - Sexy Foods pt 2 https://youtu.be/mTmaTYF31vI
Ep 59. Chocolate - Healthy Pleasures https://youtu.be/1hO49ECptVA
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
The ABC's and 1,2,3's of vitamin and mineral supplements, that's what we are discussing today. Who needs them, what are the 5 most common supplements that are recommended for certain individuals and what they are for. This is packed full of nuggets!
Episodes referenced include:
Ep 3 and 4 Immune Health https://youtu.be/zyaZHJGvE3U
Ep 18. Cracking the Bone Density Code https://youtu.be/2ffnMy_3jYk
Ep 121. Amy Archer, RD - Heartburn https://youtu.be/CXu74_6U-00
Ep 19. Anti-inflammatory Diet https://youtu.be/QeNo_UKHqDQ
Ep 10. Eye Health https://youtu.be/NSO2Gc6DvJ0
Nutrition Nuggets 6. Tuna https://youtu.be/jBuPpWgkDlM
Nutrition Nuggets 1. Food and Mood https://youtu.be/CLE5rGYR4XA
Nutrition Nuggets 56. SMASH fish https://youtu.be/6D3CndQ4Ro0
Nutrition Nuggets 50. B Complex 50 https://youtu.be/Mo1ixoo9bEU
Ep 31 Feel the Burn https://youtu.be/4U5LyOXuz-Q
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Website: www.mywifethedietitian.com
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After reflecting on the amount of crinkly paper (from chips and other junkie foods) bags that we notice in the recycling depot and landfill, we discuss the differences in our food and eating landscape from a few decades ago compared to nowadays.
We reference the following previous episodes:
Food Security Problems and Solutions with Author Shannon Dobbs (Ep. 114) https://youtu.be/qnCejF7l_PMEp 24. Ultra Processed Foods - 5 Ways to Reduce Your Intake https://youtu.be/pDRQbIE0fS4Ep 68. Earth Month - Food Waste in the Household - Reduce, Reuse and Recycle in the Kitchenhttps://youtu.be/f-NHsdolwJE
Blog article: Peaceful Practices with Alden Carrol, MSWPeaceful Practices - Sandra Gentleman
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
What are the best foods to eat to lower cholesterol? A great listener question and a worthwhile topic to devote this episode to.
We know that elevated cholesterol is very common. Almost 40% of the population in North America have fatty deposits in their arteries and high blood cholesterol. We also know that in just 6-12 weeks, a change in diet can improve cholesterol levels.
Many people google 'what foods are high in cholesterol?', when they find out that they need to reduce their blood cholesterol. This isn't necessarily a helpful question to ask, as it can lead you down the wrong path, in terms of foods to include or limit.
We discuss the different types of cholesterol in food and blood levels, plus, lifestyle factors to help, and of course, diet changes required to improve your blood cholesterol profile. Foods to add more of and foods to reduce are some themes we discuss. Tune in for this low down on cholesterol.
Also check out Episode 23 - Fat, Grease, and Oils https://youtu.be/otQdbY-s_vo
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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
Most people have heard about 'eating the colour of the rainbow' and this sounds colourful, pretty, and interesting, but why?
Plant foods have phytochemicals (plant chemicals) that offer humans beneficial antioxidants and polyphenols.
It's important to include greens (leafy greens) and orange foods daily, but purple is a colour that is often ignored when it comes to the rainbow of vegetables and fruits. Purple and blues offer powerful antioxidants that can help scavenge free radicals and help out our cells' defenses.
Today, we discuss the purple plant food category, what they are, why they are important for health, and how to incorporate them into meals and snacks to get their benefits.
This should prompt you to include more purple polyphenols into your week!
We reference the following episodes:
Anti-inflammatory Diet https://youtu.be/QeNo_UKHqDQ
Eye Health https://youtu.be/NSO2Gc6DvJ0
MIND Diet https://youtu.be/anY72wscg_A
Also, our Sexy Foods episodes: https://youtu.be/V51VYm3IMXQ and https://youtu.be/mTmaTYF31vI
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Should I eat before a workout? What about after exercising? If I am intermittent fasting, should I fast and eat after the session? So many questions about fueling for working out and there's a lot of misconceptions out there on social media.
Today, we interview Angie Dye, RD, from Carpe Diem Nutrition, all about recovery foods, and exercising and diet.
Check out Angie's great blog article here.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
As we reach for food during the day, it's good to stop and ask yourself, what type of hunger is this? Is this stomach, mouth, or heart hunger? Hunger is different than appetite.
As we start to become more curious about reasons for eating and what drives us to eat, we can become more mindful and make conscious choices around food and eating.
Today, Rob and Sandra discuss the key differences between hunger and appetite and discuss the reasons why people eat.
Episodes referenced include
Ep 119 Hunger Scale https://youtu.be/CAYstGIt_qc
Ep 74 Craving Change with Wendy Shah, RDhttps://youtu.be/NOlCc7eqsj0
Ep 25 How to Curb Cravings when addicted to sweets https://youtu.be/_gNAD5JuyzQ
Ep 60 Diet Culture in the Fitness Industry with Lisa Duncan https://youtu.be/r_9e814fd3c
Ep 72 Intuitive Eating with Sandra Thies, RD https://youtu.be/edCrMGeczBM
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
It's back to school season with new schedules and transitioning routines for kids and families.
With early starts, to get ready for school, there can be some adjustments from the lazy hazy days of summer routines.
Setting kids up for success can start with home routines and good sleep habits. Also, getting organized and being prepared to make lunches and have foods available for healthy meals and snacks can provide a nutritional foundation to help the family thrive in this season. It doesn't have to be a struggle and barrier to get into some autumn healthy habits.
Today, we discuss easy ways to make lunches and for general meal preparation ideas, in addition we talk about ten homemade delicious and creative lunch ideas to help kids enjoy their noon break at school.
Episodes mentioned in this one, include
Nutrition Nuggets 52 Easy Lunch Ideas https://youtu.be/0tTePyAvuSU
Ep 120 What's For Dinner? https://youtu.be/5up1or7InBw
Nutrition Nuggets 26 Meal Prep https://youtu.be/xAbx5h8xmDM
Ep 122 Resistant Starch https://youtu.be/6S8TcEP3Xwk
Ep 34 Back to School Food Hacks https://youtu.be/etkPsQ9Ij8w
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Most people have heard about the health benefits of olive oil, but may wonder how to buy it, cook with it, and store it.
Today we discuss olive oil and help answer all of these questions.
Episodes mentioned include
Ep 23 Fats, Grease and Oil - https://youtu.be/otQdbY-s_vo
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Easy Ways to Get Fibre in Your Diet
Today, we talk about ways to boost your fibre intake in your breakfast, lunch, dinner and at snack times.
With the majority of North Americans lacking adequate fibre in their daily diet, we talk about what dietary fibre is, why we need it, what it does in our body, how it helps prevent certain conditions and diseases and ways to incorporate more fibre in the day for your family's intake.
Episodes mentioned:
Ep 5 Cancer Prevention - https://youtu.be/9Gr75Foq7gU
Ep 9 Food Labels - https://youtu.be/evstH75kcUA
Ep 17 What's the Scoop Poop https://youtu.be/1I5erxBhMoo
Ep 33 Seeds - https://youtu.be/sruEEJLnJ00
Ep 42 Beans, Beans, Beans,...they're good for your hearthttps://youtu.be/8fDyMRerNbc
Ep 80 Diverticulitis vs Diverticulosis https://youtu.be/PpYjgMKep2Y
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
What's the difference between energy drinks and sports drinks? Who uses each one and what are some of the ingredients, and potential health effects of each type of drink?
Tune in to hear the truth about these drinks.
Episodes mentioned in this episode
Ep. 45 Coffee - The Ups and Downs https://youtu.be/2Phwi4s6TzA
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Website: www.mywifethedietitian.com
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Have you heard about the 'Hygiene Hypothesis'?
It can mean that over-sanitized environments can impact health over the long term. Antibacterial products and hand sanitizers can wipe out a lot of the 'good' bacteria on our skin and in our gut. This can impact how our body functions and our health overtime.
Today, we discuss this idea and how we can take action to be less germophobic :)
Episodes mentioned in this one, include:
Nutrition Nuggets 73 Plant Foods for Breakfast https://youtu.be/lej7xHKwEcw
Nutrition Nuggets 20 Health Halo of Certain Foods https://youtu.be/hFegf5Dfmjw
Ep 68 Food Waste https://youtu.be/f-NHsdolwJE
Nutrition Nuggets 72 Greens https://youtu.be/Hio4uTJsi8E
Ep 100 Benefits of Superfoods https://youtu.be/1-7WrIbF97M
Nutrition Nuggets 27 Tomatoes https://youtu.be/886cMIVZmqU
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Website: www.mywifethedietitian.com
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Nutella vs peanut butter for a spread on toast.
This is a question that we received from a listener. Is nutella a good alternative to peanut butter? Is it actually a nut butter?
Today, we delve in to the Nutrition Facts and ingredients of this popular, tasty spread, and help answer the listener's question.
It's a sweet one...stay tuned!
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Soybean cake, aka tofu, is a long-standing food that has had a lot of controversy over the years. It seems that people either love it or hate it and there's good reason. It has some great health benefits, plus, if prepared correctly, can be an interesting addition to meals or snacks. The cultural unfamiliarity, texture, taste, etc can be a turn off for many people though.
Today, we take a question from a listener about whether or not we need to eat tofu.
Episodes and blog articles mentioned include:
Vegan For Runners - Sandra GentlemanEmulsifiers episode #135 https://youtu.be/L8L2TSQt0_0
Benefits of Collagen - Sandra Gentleman
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Website: www.mywifethedietitian.com
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A classic flavour in a bowl meal. Egg roll in a bowl is a flavourful, healthy variation of the old standby egg roll.
How is it a healthy variation and what gives it the Asian flavour and flair?
Tune in for some recipe ideas to build an egg roll in a bowl meal.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Have you heard that to lose weight, you just need to think "calories in vs calories out' as a strategy? Or, skipping meals for weight loss, plus avoiding high fat foods to lose weight is the best thing to do?
These three ideas are common misconceptions by people who are trying to lose weight and most find that these principles can actually backfire for them and do the opposite of their goal to manage weight well.
Tune in to listen to Rob and Sandra's top three myths around weight loss dieting.
Other episodes mentioned:
Episode 12 Diet Trends Through the Years https://youtu.be/64v6PIlNZ0Y
Episode 23 Fats, Grease and Oils https://youtu.be/otQdbY-s_vo
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Some like it sweet, and some (Rob) like it savory! French toast, that is. Typically, an egg+milk soaked fried bread, drizzled with syrup, icing sugar or whip cream.
Tune in to hear about Rob's creative rendition for this breakfast classic as well as some other unique recipe ideas! Join our weekly newsletter for more fun recipes and tips.
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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
Are you moving your body regularly? As we age, it's easy to stop moving, to stop exercising, to complain that our body's too stiff to go for a walk. This may actually be a red flag to pay attention to, a warning that your body and physical health may be on a downward spiral. Is sarcopenia affecting you or a loved one's health?
Tune in to today's discussion and learn why it's important for seniors and elderly people to prevent loss of lean muscle and why it's critical to keep moving for health and longevity.
Episodes referenced in this episode:
Ep 18 Calcium - Cracking the Cone Density Code https://spotifyanchor-web.app.link/e/wSE3igZorLb
Ep 37 Senior's Nutrition https://spotifyanchor-web.app.link/e/lcyoQqQ3CLb
Ep 14 Mind Diet https://spotifyanchor-web.app.link/e/UHmrBSL3CLb
Ep 67 Calcium Supplements https://spotifyanchor-web.app.link/e/7hORYMY3CLb
Ep 61 Gout https://spotifyanchor-web.app.link/e/Ma9joEU3CLb
E 99 Arthritis Best Foods - Samantha Holgren, RD https://spotifyanchor-web.app.link/e/iueUc233CLb
Nutrition Nuggets 61 - What Exercise To Dohttps://spotifyanchor-web.app.link/e/Z8yYw783CLb
Ep 110 Nutrition For Aging Well with Michelle Saari LTC Dietitianhttps://spotifyanchor-web.app.link/e/l8FGkEf4CLb
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Having a big glass of water before each meal is a weight loss strategy by a well known diet company. We debunk the idea that people need to fill up before a meal. Stay tuned to this interesting discussion, based on a listener's question.
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Xanthum gum, guar gum, carrageenan, and locust bean gum, are all futuristic sounding terms but they're actually ingredients that most of us consume every day. Our grandparents didn't eat these ingredients, as they are mostly developed by the food industry to help with food texture, creaminess and consistency. Emulsifiers, binders, gels and thickening agents are all items that are added to processed foods to help with consumer appeal. But, are these harmful?
Today, we take a listener question, "What are emulsifiers and are they harmful?"
Tune in to hear all about how to reduce your consumption of these additives and possibly help to reduce gut and digestion issues due to these added emulsifier agents.
You can also refer to one of our earlier episodes for more information - Ep 24. Ultra Processed Foods - 5 Ways to Reduce Your Intake - https://youtu.be/pDRQbIE0fS4
Research citations / studies looking at emulsifiers and health:
IBD study Bacterial Overgrowth and Inflammation of Small Intestine After Carboxymethylcellulose Ingestion in Genetically Susceptible Mice | Inflammatory Bowel Diseases | Oxford Academic (oup.com)Gut microbiome and emulsifiers studyDietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome | Nature
CMC and gutDietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome | Nature
Carrageenan and UCA randomized trial of the effects of the no-carrageenan diet on ulcerative colitis disease activity - PMC (nih.gov)
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Is sugar just sugar? Is honey healthier and does it act differently in the body than refined, white sugar?
These are some questions from a listener, and Rob and I discuss how honey and sugar differ.
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We know that shift work can have detrimental ripple effects on health, but, have you ever considered the people working in the aviation industry?
From watching movies about people travelling, it may seem like a glamorous lifestyle with so many perks to flying. The frequent changes to flight arrivals and departures, plus, shifts in travel schedules, and multiple flights in a week or even a day can really wreak havoc on your health.
Today, we have an entertaining discussion with Nikki Hearns, a former crew member in the aviation industry, to learn how this lifestyle can affect your eating habits, sleep and circadian rhythms, plus, impact your digestion and overall health
From surviving typical 'travel chaos', to dealing with bodily changes related to cabin pressure, Nikki offers some helpful strategies and tells some hilarious stories that will help you sympathize with people working in this industry.
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Website: www.mywifethedietitian.com
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What are some signs of dehydration?
How can being dehydrated affect the body?
Is the ‘gallon challenge’ really needed to get enough water in a day ?
What are some practical strategies to get more fluid in your daily intake?
These are some of the questions that Sandra asks Rob in this soaking wet episode.
Episodes mentioned include
Nutrition Nuggets 17 - How much water to drink?https://youtu.be/4Z3l4BGtk8o
Episode 70 - Diet for Kidney Stones with Melanie Betz, RD https://youtu.be/4_vPGgJxjTs
Episode 32 - Skin Health https://youtu.be/yBZq_56StOI
Nutrition Nuggets 1 - Food and Mood https://youtu.be/CLE5rGYR4XA
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Website: www.mywifethedietitian.com
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Is yogurt the new soda pop? This is a question that we've taken from a listener. Also, this idea had been bantered around at Sandra's pre-natal and baby groups recently.
What is the key word on the Nutrition Facts label to look at when comparing and buying yogurt?
We discuss what yogurt is, how it is used and why it's thought (by some) to be the new soda pop.
Tune in for the sweet or savory details :)
Previous episodes mentioned
Ep 124 Busting Common Nutrition Myths with Bonnie Taux-Dix, RD author of "Read It Before You Eat It"
Nutrition Nuggets 11 Yogurt- Greek vs Regular
Nutrition Nuggets 3 - Sugar and All of Its Names
Ep 9 Food Labels 101 - Understanding What It All Means
Ep 21 - Plant Gurts - Plant-Based Yogurts
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Sandra challenges Rob with a contest to see who has a greater number of plant foods in their breakfast. Aiming for the diversity of 30 different plants in a week to maintain a healthy gut biome, along with variety and balance in our diet, breakfast is a perfect meal to start out on the right foot.
Tune in and see who wins :)
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Website: www.mywifethedietitian.com
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Does a plant-based diet mean vegetarian? How can women include more plants and vegetables into their daily eating patterns without becoming fully vegetarian?
Karen Hawkins, RDN from dietitiango.com discusses ways to help move women toward a more healthy, plant-based diet in a sustainable way.
We refer to 'Vegan for Runners' Ep 48 episode with Scott Fickerson on this episode and Ep 107 Food is Medicine with Dr. Wesley McWhorter, RD.
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Website: www.mywifethedietitian.com
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Mom said "eat your veggies!"
"My son doesn't eat his greens and I'm wondering if this matters and why they're important?"
Taken from a listener question, this is an episode devoted to the colour green and why eating 'your greens' is so important.
Also, we discuss some practical strategies to help incorporate more greens in the family meals.
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What does spice have to do with it? The fusion of tastes from all over the world (and originating from Morocco), chef and co-owner/operator Bouchra Savard, of the Swept Away Inn, thinks that the taste of food depends on the right combination of spices.
Food is celebration, and eating together with friends, family, and strangers who become friends, is what the Swept Away Inn prides itself on.
Join us for this lively and engaging discussion with Bouchra all about food, the importance of eating together, and some spicy stories to entice you.
For more information about the Swept Away Inn, click here.
You can also find them on Facebook and Instagram.
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"I don't eat frozen fruit". "Fresh is best and I won't eat frozen vegetables or fruits" These are common themes I hear when I am talking with clients.
When it comes to produce, the more variety the better and this includes adding some frozen fruit and vegetables to the freezer to include more often, for all seasons.
Rob and Sandra discuss five fabulous fruits for the freezer.🍒
"Total fruit and vegetable consumption increases among consumers of frozen fruit and vegetables" study quoted in episode
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An eating pattern or diet that works for you, may not work for your friend. There’s bio-individuality around body functions, behaviors and daily habits that affect our health.
With the 'diet du jour' with social media trends, the ‘all or nothing’ thinking of starting a perfect eating plan and getting thrown off schedule, is a common issue that many people have when embarking on a new diet or lifestyle change.
Black and white thinking and all or nothing thoughts can keep you stuck in procrastination and the cycle of negativity.
Today, we discuss these common struggles for people who are looking to improve their health and change the way they have tried behaviour change in the past.
Dietitian Michele McAlister, RD from Bite by Byte Nutrition Consulting (bitebybytenc.com) discusses the problems with all or nothing thinking, overeating, cravings, and strategies to help reduce stress eating. You can also follow Michele on Instagram.
Check out the blog article here.
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Website: www.mywifethedietitian.com
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Parsley, sage, rosemary and thyme are some favourite herbs that Simon and Garfunkel sang about in the love song, "Scarborough Fair".
What about basil, oregano, mint and coriander? They didn't quite rhyme with the lyrics, but are just as flavourful and tasty to use in the kitchen.
Tune in to hear about fresh herbs to grow and preserve for use to flavour your meals for taste and good health.
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Website: www.mywifethedietitian.com
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What's for dinner?!? A question that often gives women anxiety, if they haven't planned for meals or don't have supplies to make supper for the family.
If there is a dinner plan, is it nutritious, do they like it, and will they eat it.
Today, we talk to Szilvia Brennan from "Beyond Food Nutrition".
In this episode, we also refer to "What's for Dinner", which is a previous episode that Rob and Sandra broadcasted.
To learn more about what Szilvia and Lisa are doing to help women plan and prepare healthy meals for the family, check out their Instagram and Facebook pages.
Click here to get their free, simple 3 day meal plan!
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Website: www.mywifethedietitian.com
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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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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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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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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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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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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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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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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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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
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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!
Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
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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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 17Constipation - Episode 116Nutrients and Brain Health - Doug Cook, RD Ep 95Leaky Gut strategies with Prajackta Apte, RD Ep 73Nutrition Nuggets 37 - Buddha and Grain BowlsEnjoying 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.comEmail: mywifetherd@gmail.com
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 8 Grocery Tour
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
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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
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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
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"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
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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
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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
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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
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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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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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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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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
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
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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
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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
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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
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
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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
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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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Website: www.mywifethedietitian.com
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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
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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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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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Website: www.mywifethedietitian.com
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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 GentlemanDr. 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 | FacebookPlease check out her YouTube channel: Vera Tarman MD - YouTube
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Website: www.mywifethedietitian.com
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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 articleWhat is a Poke Bowl - Sandra Gentleman
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Website: www.mywifethedietitian.com
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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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Website: www.mywifethedietitian.com
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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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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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Website: www.mywifethedietitian.com
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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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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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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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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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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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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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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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Website: www.mywifethedietitian.com
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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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Website: www.mywifethedietitian.com
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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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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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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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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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With the frantic nature of the holiday season, it's important to think of people and families who are less fortunate and who rely on food banks for basic supplies and staples.
Today, we discuss eleven types of non-perishable food items that would benefit the Christmas hampers.
We reference our former interviews with Meredith Cushing, RD
Ep 68 Earth Month - Food Waste in the Household
Ep 43 Food Rescue and Food Waste Prevention
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How does cooking on tour with rock stars relate to cooking in a home for elderly people with dementia?
Well, our guest, chef John Desbiens, tells us stories of his culinary origins, which have led him to become a sought-after chef maestro for rock stars, and eventually, a cooking master for residents in dementia care.
John's stories of cooking for over 150 different celebrities, including John Travolta, Meryl Streep, Lyle Lovett, James Blunt, Alice Cooper, and Tom Cochrane, all the way to Twisted Sister, will have you on the edge of your seat and help you understand the importance of feeding people in a nourishing way.
Once, a classically-trained, award-winning chef, who had an ego to match Gordon Ramsay, John recognized his unique role and was humbled by the presence of various personalities, and has come to realize that feeding people is a unique and sacred privilege.
Meals are a cherished time for people, who may be gathering for the preparation of a loved one's funeral, celebrating a child's soccer win, or ready to walk on stage and perform their set in front of thousands of fans, and hence, food means so much more than just fuel for the body.
John's caring and empathetic personality is a cherished bright star in the homestyle kitchen, where he customizes meals and snacks to match elderly residents' cultural roots and brings them back to earlier, warm memories of cooking with grandma. Food offers quality of life for people who may not know how to make tea and toast or remember a spouse's name or their former address. Familiar, comfort foods can bring back tastes of yesteryears and bygone times.
Some key lessons learned from talking with John are the importance of being patient, listening to people, and being flexible and resilient when it comes to creating magic in the kitchen.
Tune in to this fascinating interview with a one of a kind culinary phenomenon, chef John Desbiens.
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With the holiday season in full swing and only a few weeks left before the jolly old soul comes sliding down the chimney, there's plenty of festive celebrations for people to attend.
It can be a challenging time for people who are trying to stay on a healthy track with all of the delicious holiday treats available.
With today's ten tips, Sandra and Rob offer some practical strategies to keep you from going off the rails with your eating and health.
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Today, we answer a listeners' questions:
1) What are some ways to fight overeating and binge cycles?
2) What are some ways to learn how to trust yourself with what and how to eat, so you don't fall into the cycle of calorie counting and binge eating behaviours?
We had a comprehensive and compassionate discussion with an expert and pioneer in the dietetics world on Eating Disorders. Sandra has been following this dietitian for many years and considers her a guru in eating disorder care.
Shawna Melbourn, RD is a non-diet Registered Dietitian.
She is a certified Intuitive Eating Counsellor.
Approved Supervisor with International Association for Eating Disorders Professionals (CEDS-S).
Shawna has been working with individuals and families for over two decades and has been educating fellow dietitians, and other healthcare providers on how to approach clients and patients living with an eating disorder.
She works alongside a team of compassionate healthcare professionals in private practice in Ottawa, Canada
As the incidence of eating disorders and disordered eating (within our society of diet culture) skyrocket, this discussion helps address some of the challenges and difficulties that individuals living with eating disorders live with on a daily basis. Shawna offers some strategies and practical tips.
You can find more info about Shawna on her website www.edforrds.com
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Website: www.mywifethedietitian.com
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During lunch, Rob was asking Sandra what some of the ingredients and elements are for a variety of commercial salad dressings.
We took a closer look at the labels, nutrition facts and the nutrition claim on the front and name of the dressing. Rob quizzed Sandra on some nutrition details. See how she did!:)
In this short and sweet nutrition nuggets, we drizzle a little sauce on the exploration of nutrition labels of salad dressings of the same brand, with different flavours and health claims.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Welcome to our 100th weekly Monday episode!
Today, we thought it would be timely to discuss 'Superfoods', what they are, what makes them 'super' compared to other foods, and talk about the category and groupings of these specific foods that lead to their superstar status.
It's a trending new term that was doctored up by advertisers to help sell their products.
In general, there isn't a regulated, or medical term or definition for 'superfood', it was coined by advertisers to influence food trends and push sales of their new products.
The food industry grants the superfood label on nutrient-rich foods with an apparent capacity to positively affect health.
Though many foods could be described as super, it’s important to understand that there is no single food that holds the key to good health or disease prevention. Plus, you don't need to spend your hard-earned dollars on expensive food products or specific supplements (with health claims). The superfoods that we discuss are foods that your grandmother would recognize and are available to people anywhere and are accessible without having to get a second job just to afford them.
As the term “superfood” seems to be growing and doesn’t seem to be going anywhere anytime soon, it may be worth taking a closer look at some healthy options.
Superfoods are characterized as being nutritional powerhouses of vitamins, minerals, fiber, and antioxidants.
The strong antioxidant capacity of some superfoods is associated with a reduced risk of heart disease, cancer and other inflammatory conditions
These superfoods may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies.
Tune in as Sandra quizzes Rob on his understanding of superfoods and dives deeper in this buffet of 'super' foods.
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A question that Sandra gets from clients a lot (when trying to get healthier by eating well and purchasing foods that contribute to families' health) is "how do I buy yogurt? What do I look for on the label?"
Today, Sandra takes Rob for a stroll down the yogurt section of the grocery store and discusses two important elements to look for when choosing a 'healthier' yogurt.
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Arthritis can impact quality of life, and really affects day to day living when you are in a flare. What types of arthritis are there?
What happens when an individual is in a flare with their arthritis? How do they cope through the day?
Are there ways to eat that help symptoms? Are there specific foods that can make arthritis pain worse or better? What types of nutrients are helpful and are there any supplements to consider for someone living with the pain and heat of arthritis?
All these questions are discussed (and more) on today's lively episode, as Sandra and Rob interview guest expert, dietitian Samantha Holmgren, RD, who has been living with arthritis for over a decade and helps sufferers with living a life with more intention and self-management to help take control of their condition.
Samantha Holgren, RD has a course for sufferers with all types of arthritis pain "Anti-inflammatory Path to Wellness"
Study mentioned by Samantha: Omega-3 Fatty Acids in Rheumatic Diseases, Journal of Clinical Rheumatology Magic School Bus: https://youtu.be/M4N_JVaGgx4?si=0nQUBJJw1dT76AWi
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Website: www.mywifethedietitian.com
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Why are dark orange vegetables so important for our health?
Sandra quizzed Rob about the seven keys to elevating your nutrition on a recent episode and we delve deeper into the question about which dark orange vegetables (and fruits) to choose.
It's pumpkin season and we discuss a variety of options in the squash family and other beta-carotene rich vegetables and fruits.
Stay tuned for all of the orange goods!
Orange ya glad you listened? Buy Sandra's notebook on Amazon- Orange Ya Glad You Wrote it down?
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Improving dietary intake with healthy foods can set you up for success when it comes to preventing chronic conditions, managing disease, maintaining a strong immune system and running on plenty of energy most days.Sandra puts Rob to the test to see how much he has learned and what he remembers about the seven pillars of healthy eating to elevate nutrition.
Play along and see how many questions you can answer correctly too!
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After working in long-term care for much of her career in dietetics, Sandra notices adult children and caregivers say "mom, doesn't drink milk" and from there, the diet of that resident may be restricted from adequate amounts of calcium-rich foods and fluids that can further increase their risk of falls and fractures.
It's no surprise to see that many times the elderly individual has a hunched over back and osteoporosis with years or decades of avoiding a whole food group, and hence, not getting adequate calcium-rich foods, and possibly protein.
Working closely with the chefs, cooks and food services, the long term care dietitian helps offer the perspective that food is medicine, and with the meals and snacks offered to the elderly residents, we can help maintain nutritional status, hydration and weight, as much as possible with diet. The chefs are experts at making the meals taste great and offering combinations of food to provide the quality nutrition that the elderly residents require to help with quality of life, nutritional wellness and prevention of disease.
Dairy products can offer an easy to tolerate source of high quality protein and calcium for overall health.
Adding cheese to meals and snacks can be a simple, affordable and easy way to increase the intake of calcium-rich food to a resident's diet. Adding a slice to sandwiches, melting cheese in soups, crumbling feta into salads, or simply offering cheese with crackers and fruit are all ways to increase the protein and calcium intake in residents' diets.
By offering yogurt at meals and snacks, plus pudding or custard for desserts or medication administration, additional calcium can be provided over the day. Also, many residents enjoy a glass of milk with breakfast, lunch or dinner, and that's a great way to get more calcium-rich fluid in for hydration and nutrition.
A simple calcium-rich food and/or fluid addition to many peoples' daily intake can make a difference for quality of life and overall health.
British Medical Journal - Study that shows the importance for elderly residents to have 3 1/2 servings of calcium-rich food/fluids per day for prevention of falls and fractures Effect of dietary sources of calcium and protein on hip fractures and falls in older adults in residential care: cluster randomized controlled trial | The BMJ
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Do women have different considerations for heart health than men?
What are some key nutritional considerations that womenshould think about to help protect themselves from cardiovascular disease risk as they age?
Taken from a listener question....she asks "should Icut fat out of my diet if I'm at risk for heart disease because it runs in my family?"
Joined by Lisa Andrews, RD from Sound Bites Nutrition, Sandra and Rob have a lively conversation about women's heart health.
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Metabolic syndrome sounds like a frightening condition, but what is it really, and how common is it?
What does it entail, and what can people do to reduce their risk of metabolic syndrome?
Join Rob and Sandra in this mid-week mini episode to learn about metabolic syndrome.
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As a common saying that has been bantered around for ages, about 'Breakfast being the most important meal of the day' Rob and Sandra discuss some reasons behind this idea and if it really matters if you aren't a breakfast eater.
We mention former episodes, including
Ep 93 Behaviour Change - Toni Toledo, RD
Ep 13 Picky Eating Strategies
Ep 69 Eating Together with Dr. Kerrie Heneman
Ep 17 Fibre - What's the scoop, poop?
Ep 25 How to Curb Cravings
Ep 28 Intermittent Fasting
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Tangy smoked salmon, spicy ahi tuna, or marinated tofu...what is your protein choice for a grain bowl? What are some of the other ingredients to these well balanced dishes with awesome variety?
Tune in to hear all about the visually appealing, trendy Buddha bowls that have graced our restaurant menus and tables around the globe. Learn where they originated from and why they may be a wonderful addition in your own kitchen to start crafting.
We made them sound so appealing that Rob immensely enjoyed Sandra's creation just after recording this episode :)
Check out the blog article What is a Poke Bowl
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Is there a connection between what we eat and how our mood is?
Can nutrients in food affect our mental health and if so, what are some of those important nutrients that can affect our brain?
Today, we're talking with Doug Cook, RD "The Gut Brain Guy". Doug has over 23 years experience as a clinical dietitian and is passionate about health and the gut/brain connection.
Doug states there's no essential foods, but, there are essential nutrients that come from a variety of foods. We discuss some of the 40 different nutrients that are critical for mental health, mood and preventing long-term health consequences to the brain.
Join Rob and Sandra, as they get cerebral in this educational episode with Doug Cook, RD.
Be sure to visit Doug on his website and Instagram page
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Teflon, cast-iron, ceramic or copper? What are the pros and cons of each type of cookware.Tune in to hear what Rob and Sandra have to say about it.Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.Your support helps fuel the stoke and keeps the show going strong every week. Thanks!Website: www.mywifethedietitian.comEmail: mywifetherd@gmail.com
We've had a few listeners reach out and ask about dealing with Ulcerative Colitis and what they can eat.
After decades of counselling patients, including people dealing with intestinal bowel diseases (IBD), Sandra discusses the struggles that people with IBD cope with daily (and suffer in silence) through bouts of illness and in health.
We talk about the importance of nutrition to maintain health, potential trigger foods that can contribute to 'flares' for individuals, and some nutrients of concern (with an explanation of potential nutrient deficiencies that are common with symptoms) for people living with colitis.
In this discussion, we touch on the stats, what are some causes, and how to live your best life through lifestyle measures, including diet with colitis.
Canadian Society for Intestinal Research - IBD (badgut.org)
Crohn's and Colitis Foundation
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On today's Nutrition Nuggets, we have been reviewing our stats & analytics and realize that we have listeners from all corners of the globe !
Our podcast is listened to in over 52 countries and close to 400 cities from around the world. That's a lot of people enjoying and listening to our weekly podcast! We thank-you for tuning in and really hope you are getting some value out of the content.
We have so much fun bantering over the mic and are happy to continue with this fun podcast, especially when we have some expert guests to add immense value to the conversation. Thanks again for tuning in!!
You can check out the map here - We have listeners all over the world.... - My Wife The Dietitian | FacebookEnjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
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It's often difficult trying to change our behaviours for better health. It can take some time to identify habits and routines that may not be helpful. As we work from knowing what we want..... to where we want to be, there'e a metaphor for a bridge of change. It's the 'messy middle' that takes the most grit to work through. This concept can apply to any lifestyle behaviour change situation and is often the most difficult part to change our routines for healthier habits.
Today, we have a lively and enthusiastic interview with expert Toni Toledo, RD. She has her own podcast, named PATHpod and is an authority on public health and behaviour change. We discuss how sustainable changes may take a winding path on the journey for positive behaviour change.
PATH POD "Change Your Thinking Habits to Change Your Eating Habits"
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Today, Rob and Sandra give thanks for the bounty of locally grown, fresh produce, in the spirit of the upcoming Thanksgiving tradition.
Also, with all of our previous and future guests on the podcast, we give thanks for offering all of their knowledge and expertise to our listeners.
We are so thrilled to continue to offer valuable content and are grateful that each and every listener takes time to listen, plus ask awesome questions that we can address on the show.
Have a wonderful Thanksgiving weekend for all of those people who celebrate this important tradition.
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You've probably heard that eating fish can be very good for you. But, did you know that there's a vegetarian-type diet that is focused primarily around eating fish and seafood? It's called the pescatarian diet.
Today, Rob and Sandra interview author, Cara Harbstreet, RD, about the pescatarian diet and what it enTAILS🐟. We discuss the differences between various types of vegetarian diets and health benefits of each. Also, we touch on intuitive eating principles that can inform an individual about how and what to eat.
Former episodes referenced in today's episode include:
Ep 82. Sports Nutrition , Mental Health and Identity in Retired Athletes with Lizzie Briasco, RD
Ep 83. Body Image and Nutrition in Sports with Katie Schimmelpfemming, RD from Eat Swim Win
Ep 78. Budget Friendly Grocery Tips with Joni Rampolla, RD
Ep 48. Vegan for Runners - Scott Fickerson
Cara's recipe - Summer Split Pea Salad Recipe
Cara Harbstreet, MS, RD. LD is a registered dietitian, nationally recognized food and nutrition expert, and certified intiuitive eating counselor based in Kansas City. Cara earned her BSc. in Dietetics and Nutrition from Southeast Missouri State University and her Masters of Science in Dietetics and Nutrition from The University of Kansas Medical Center, where she also did her internship. She is the founder of Street Smart Nutrition, a private practice where she specializes in sports nutrition and intuitive eating. Cara is a published author of three cookbooks, including The Pescatarian Cookbook discussed today on this episode.
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This episode is a guided meditation with Sandra. There's no prologue or talking, other than the slow meditative voice and music.
As meditation helps centre the mind/body and gives your brain a rest, Sandra will lead you through a short, conscious meditation (visualization body scan) with relaxing music. This can be used as a break in your hectic day, or just before falling asleep at night.
*don't listen while driving or other activities where alertness is required
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Script read from "Living a Healthy Life with Chronic Pain" S. LeFort
Music: MANTRA by Alex-Productions | https://onsound.eu/
Music promoted by https://www.chosic.com/free-music/all/
Creative Commons CC BY 3.0
https://creativecommons.org/licenses/by/3.0/
Do you often think "I don’t have time for myself. There is so much to do. If I rest, I’m being lazy. When I think of myself first, I’m being selfish."
“Take care of yourself” is something we hear all the time, but, do we know how? It may require a bit of a mindset shift to learn how to actually make time for self-care and peaceful practices.
It’s time for you to start making yourself a priority. Why? Because your loved ones need you to. Your body and life need you to. It’s vital for you to give yourself permission to put yourself first for once. Your happiness, well-being, and health depend on you. Take care of yourself.
Tune in to our interview with Alden Carroll, MSW from Peaceful Practices.
For more info about Alden and what she offers, visit her website.
Click here for Alden's free guide “De-stress and Feel Calmer: 3 Simple Steps.”
You can also book a discovery call with Alden here: Book with me.
Don't forget to check out Alden's blog article on our website.
Alden Carroll, MSW, LCSW
Nervous system regulation andHolistic Certified EMDR therapist
520-329-0434
Alden Carroll Counseling, Clinical Social Work/Therapist,Tucson, AZ, 85705 | Psychology Today
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When hungry and looking for a snack mid-morning or mid-afternoon, it's easy to head to the vending machine or the bakery and grab a convenient pre-packaged snack, such as pretzels, chips, Twinkies or donuts. Snack time can be an opportunity to offer your body some goodness in the way of nutrition and taste, and a way to keep you fueled until the next meal.
Today, Rob and Sandra discuss 20 options for high protein, low carb snacks to include in your day. We have grouped them into "Plant-based", "Dairy-based" and "Meat-based" to offer listeners some easy foods to include to prevent the 'hangry' pains!
Former episodes mentioned on this one include:
Ep 69. Eating Together - Family Meals Together - Karrie Heneman
Ep 85. Plant-Powered Protein - Vesanto Melina, RD
Ep 33. Seeds - The poor cousins of nuts, but a powerhouse of nutrition
Ep 84. Carbs - Why are Whole Grains Better for Blood Sugar Control - Kelly Springer, RD
Nutrition Nuggets 25. Protein-Rich Breakfast Ideas
Nutrition Nuggets 6. Tuna - How Much in a Week
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Website: www.mywifethedietitian.com
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Today's episode was created around a great listener question. She asked what the healthiest option is when it comes to ketchup, as her pre-teen daughter drowns her food in ketchup.
We look at the nutritional qualities of ketchup but also address the question from a 'feeding relationship' perspective as well.
We'll also delve into the ten most popular condiments and discuss each of their nutritional merits.
Other podcast episodes mentioned in this discussion are:
Ep 2 Pre-teen vegetarian
Ep 13 Strategies for Picky Eaters
Ep 71 Cooking Tips for Desperate Fish Wives - author Margot Fedoruk
Ep 85 Plant-Powered Protein - Vesanto Melina, RD
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Website: www.mywifethedietitian.com
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Existing for millions of years, the marvelous mushroom is a plant with large, fruiting bodies that can be eaten in a variety of different ways.
With characteristically low calories, low sodium and no cholesterol, this vegetable is the only plant food in the produce aisle that can offer vitamin D for people who eat them. Mycologists (scientists who study mushrooms), discovered that if UV rays are directed at mushrooms, they will produce more vitamin D, similar to human skin.
Join Rob and Sandra for some interesting and delicious facts about these fungi :)
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Today, Rob and Sandra come in from their summer activities to discuss the changing season of the approaching autumn. We talk all things fall and nutrition. Ways to keep our immune system strong going into the 'back to school' phase, plus simple ways to have an active, healthy lifestyle for autumn.
Episodes mentioned today, include:
Immunity Episode Ep 3 & 4
Nutrition Nuggets 10 - Garlic
Ep 66. Portion Size
Ep 47. Protein pop quiz
Ep 42. Beans
Ep 49. Vegan for Runners
Ep 85. Plant Powered Protein
Ep 23. Fats, Grease and Oil
Ep 55. Awesome Avocado
Nutrition Nuggets 15 - Mindful Eating
Nutrition Nuggets 16 - Get Active on a Budget
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Website: www.mywifethedietitian.com
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It's that time of year for families! Back to school.
This time after summer fun is a great period to start new routines and healthy habits!
Today, we discuss some ways to make lunch packing preparations easier with a few hacks to try, plus, a couple of nutritious and fun breakfast ideas.
Also, we cover some overriding themes to ensure family members keep healthy with important foods and nutrients, plus activities that are good for nourishing the brain.
For references for some additional Back to School Food Hacks, listen in to Ep. 34
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Website: www.mywifethedietitian.com
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Hot flushes are a common symptom of menopause, and 'andropause' (for men), plus other conditions. Today, we discuss what hot flushes are, what is happening inside, and why we experience these troublesome symptoms. Also, we go over some common hot flush triggers and what to do about them. Finally, we distill the conversation into five easy take away strategies to help people cope better with their daily hot flushes.
Episodes mentioned in this conversation:
Nutrition Nuggets 14 Guided Meditation - walk in the forest
Nutrition Nuggets 4 Guided Meditation - Body Scan
Nutrition Nuggets 12 - Magnesium
Ep. 5 Cancer Prevention
Ep. 6&7 Sexy Foods - Getting in the Mood with Food
Ep. 16 Sleep Problems
Ep. 19 Anti-Inflammatory Diet
Ep. 42 Beans, Beans, They're Good for Your Heart
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Website: www.mywifethedietitian.com
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It's that time of year, cucumber harvest.
High in water content and low in calories, cucumbers are Mother's Nature solution for mineral water, eye patches and so much more.
Rob offers his favourite snacks and Sandra discusses the nutritional value of cucumbers, health benefits of eating cucumbers, plus eleven uses for cucumbers.
Episodes mentioned include Ep 12 Ep 17 Ep 28
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With summer season comes wildfires and air quality advisories.
Can food and diet affect our breathing? People living with COPD (Chronic Obstructive Pulmonary Disease) will tell you .... yes!
Today, we answer a question from a listener. Are there any foods to avoid with chronic bronchitis?
Rob and Sandra discuss what COPD is, why people develop chronic lung conditions, what are some symptoms (that affect quality of life) that are common with lung issues, and how many people are living with COPD.
Sandra offers 7 Tips to Improve Nutritional Status while living with chronic lung conditions.
https://sandragentleman.com/eating-breathing/
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Cottage cheese seems to be trending again and is making a comeback after years of being on the backburner of food trends.
We discuss why it's popularity is having a resurgence and if the cottage cheese diet is a thing.
We will give you an overview of the nutritional facts of cottage cheese and how to use it in recipes, meals, snacks and home cooking.
Join Rob and Sandra in this spicy episode all about the mild, creamy deets on cottage cheese.
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Website: www.mywifethedietitian.com
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Traveling and living in a van is a lifestyle more and more people are finding as a way to explore and seek adventure.
Today, we interview a person living their best life in their van. Traveling across Canada every summer from east to west, Quebec to B.C. to visit her adult kids, Dominique strives to savour each meal she makes on the road and has many tips for eating well.
Join us today to hear about shopping for food while living in a van, kitchen essentials and utensils, and one pot meals to help reduce clean up.
Check out Dominique's Instagram page: @v.for.vanlife • Instagram photos and videos
Sandra Gentleman Blog - Vanlife - Food Hacks to Eat Healthy
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
It's that time of year again....tomato harvesting time!
More and more people are starting their own veggie gardens and harvesting bucket loads of tomatoes.
Today, we discuss the nutritional highlights of this juicy, ripe 'golden apple' (as tomatoes were referred to in the 16th century) and what to do with all of the bounty of harvest.
Tune in to get some great ideas for tomato recipes!
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After following Vesanto's career for over thirty years, Sandra is thrilled to interview one of the first experts on plant based eating before it was even popular.
Vesanto, and co author dietitian Brenda Davis, have written 14 books, which are published in 10 different languages. Their first book "Becoming Vegetarian" was released in 1993.
Their 2016 release, "Becoming Vegan" is used as an educational resource and text book in some countries due to it's comprehensive nature, including research and evidence, and in depth look at plant-based eating.
Plus, each book is sprinkled with practical strategies, such as dealing with intestinal gas when eating beans, and easy to make recipes for people transitioning to a plant-based lifestyle.
Their books have been utilized and referenced by Health Canada, when the new Canada's Food Guide was developed and released in 2019 for a more comprehensive approach to including a bigger ratio of plant foods on the plate for health.
At 81 years old, Vesanto has been a vegan for the majority of her adult life and has continued to make impact around the world with her evidence based information about plant-based diets.
Join Rob and Sandra for this enlightening and invigorating interview with Vesanto Melina, RD.
nutrispeak.com
Plant-powered Protein
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Meal preparation, otherwise known as batch cooking for some, is an organized way to ensure there's healthy homemade food available for the week.
Whether it's school, work, or other, people who spend a little time preparing for the week can ensure there are healthy meals made and available to eat when there's a time crunch.
Sandra shares 9 steps to mastering the art of meal prep.
Episodes that are mentioned in this episode include:
Ep 34 Back to School Hacks - https://youtu.be/etkPsQ9Ij8w
Ep 20 Rob and Sandra's Favourite Meal Hacks - https://youtu.be/MASr01HHGOs
Ep 8 Grocery Tour - https://youtu.be/uVZnvoyODBs
Ep 78 Shopping on a Budget with Joni Rampolla, RD - https://youtu.be/HTmqjBJNhsE
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We hear all the time that people should choose whole grains over refined grains. What's the deal with whole grains? Is there really that much of a difference?
Today, we interview Kelly Springer, RD who owns her company "Kelly's Choice" and oversees seventeen registered dietitians who work with people with chronic disease all over America.
She helps distil the information down to some basics to help listeners understand how whole grains can influence blood sugars in the body compared with refined grains.
Resources | Kelly's Choice (kellyschoice.org)
Ep 17 Fibre - What's the Scoop
Ep 12 Diet Trends Through The Years
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We've all heard it, "breakfast is the most important meal of the day". Whether you subscribe to that sentiment or not, breakfast is an ideal opportunity in your day to get a good amount of protein and fiber, if you choose wisely with your options.
Today, Rob and Sandra discuss nine ideas for healthy ways to 'break' the 'fast' after a night of sleeping.
Choosing the old standbys, such as sugary cereals, fatty, greasy, processed meats, and bakery products, won't be an ideal way to start the day in the long-term. It's a good thing there are so many options for protein-rich and fiber-filled meals that can be eaten at breakfast instead.
Listen in to hear these delicious and nutritious foods that can be made for your breakfast meal.
Some former episodes that are mentioned include:
Greek vs Regular Yogurt - Which One is Better? - Nutrition Nuggets 11
Black Beans vs Pinto Beans - blog article
Beans, Beans, Beans, They're Good for Your Heart - Ep 42
Food Labels 101 - Understanding What It All Means - Ep 9
Seeds The Poor Cousins of Nuts - Ep 33
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For female swim athletes, body image, under fueling and disordered eating can be a huge barrier for happiness and success.
Today, we talk to sports dietitian, Katie Schimmelpfenning who coaches swimmers with a 'health at any size' approach, and encourages fun and flow in sports.
Katie is the person she wishes that she had in her life as a collegiate swim athlete, as, Lizzie Briasco, RD had promoted in Episode 82 - Sports - Nutrition, Mental Health, and Identity in Retired Athletes.
Katie competed in swimming at a college level, and offers some helpful insights to athletes, parents, and coaches, to make sports a more positive, and healthy experience.
Find out more about Katie on her website - Eat Swim Win | Swimmers Nutrition & Swim Workouts
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Transport yourself to a sandy beach, walking barefoot through the soft, grainy sand, while waves lap upon the shore and seagulls call overhead.
This episode is a guided meditation "walk on a beach" with Sandra. There's no prologue or talking, other than the slow meditative voice and music.
As meditation helps center the mind/body and gives your brain a rest, Sandra will lead you through a short, conscious meditation (visualization) with relaxing music. This can be used as a break in your hectic day, or just before falling asleep at night.
*don't listen while driving or other activities where alertness is required
Taken from the book "Living a Healthy Life with Chronic Pain" by S. LeFort 2015.
Meditation apps:
Calm, Headspace, Insight Timer, Unplug, Simple Habit and Buddhify
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Today, we have a spicy conversation with retired athlete, and now dietitian, Lizzie Briasco, RD. She uncovers the layers of the mindset, identity, diet and nutrition of athletes, who have been training for years for their sport.
How do they transition into life after sport? What happens with the mindset shift?
Some gems/quotes from our interview Lizzie states
"Be who you needed when you were younger"
"Food is more than fuel, you are more than a body, life is more than sport"
"Ready to make life after sport, suck less and mean more"
This interview is so interesting and very entertaining to listen to.
Lizzie Briasco - Anti-Diet & Sports Dietitian (transitionnutritionnc.com)
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Today, we discuss nightshades. What are they and why do people on certain diets worry about eating them. Listen in for all the shady details!
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With the restaurant and pub industry changing so quickly, including menu selections and recruitment and retention of staff, it's encouraging to hear about neighbourhood pubs with longevity.
Today, we get a glimpse behind the scenes as we interview Brent Blake, a chef for over twenty years, and now general manager of a successful 40 year old community pub.
We learn all about the inner workings of the front line of cooking under pressure in a fast paced restaurant environment. We discuss survival through the pandemic, and how balancing customer demands with food budgets and staff retention, all play a role in the success of a pub restaurant.
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With the rate of blood pressure so high around the world, with 1 in 4 adults having elevated BP, today, Sandra quizzes Rob on 11 foods that help blood pressure.
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Today, we take a question from a listener, who asks, "My husband had a flare-up of diverticulitis. What is the difference between diverticulitis and diverticulosis? What should he eat?
We cover the stats about diverticulosis, what causes it, risk factors of people who may be more prone to developing diverticular disease, and how to prevent it.
To summarize, we have five key take away messages of how people can prevent diverticulosis with diet and lifestyle.
For more info, refer to these episodes:
Ep 17 Fibre - What's the Scoop poop
Ep 15 Chewing Your Way to Good Health
Nutrition Nuggets 12 - Magnesium
Ep 73 Leaky Gut Treatment - Prajakte Apte, RD "Right Nutrition Works"
Diverticular disease
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Today, we cover the age old nutrition controversy, "Butter vs Margarine".
People are interested but confused, with the amount of conflicting information in the media and marketing about butter vs margarine for their favourite spread.
The marketing battle with the dairy board and the oil processors has been used for advertising on both sides, partly to keep people confused.
Recently, butter has been re-branded as a healthy fat, especially promoted by proponents of the keto diet, paleo and/or low carb diets.
We discuss if butter deserves to get the 'health halo' designation.
Margarine is marketed as a substitute for butter and gained popularity when the public was taught to fear saturated fats for heart health. Margarine is a lasting impact of diet culture's fear of fats (from the 80's).
We discuss the comparison of butter vs margarine with regards to nutrient profiles, consistency, taste and cooking properties.
There's five key take away messages for butter vs margarine for nutritional health.
To learn more about Fats, Grease and Oil tune in to episode 23, and listen in as we take a deep dive on all things fat.
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We realized that this is our 100th published episode of the podcast. This is counting the full Monday episodes, plus our Wednesday mid-week mini Nutrition Nuggets.
First, we pause, reflect, and celebrate all of the incredible and valuable content and information that has been created for the listeners.
We've had several guest experts share their perspective and ways they help people with health and nutrition.
We genuinely appreciate all of the valuable insights offered from our guests.
Today's episode, 7 Keys to Healthy Eating, includes discussion around protein foods, with a mini protein pop quiz, ways to boost plant foods, vegetables, and fruits for their fibre content, plus ways to include more healthy fats and oils, certain vitamins and minerals of concern, and of course, the importance of staying hydrated.
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Today, we go over seven different drinks with their health halo marketing and the reality of those drinks on health.
We cover drinks, such as juice, sports drinks, vitamin water, energy drinks, teas, smoothies, and soda pop. Does the marketing add up to the nutritional value of each of these drinks? Listen to find out!
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Today, we interview dietitian Joni Rampolla, all about budget friendly grocery tips for healthier living.
As a registered dietitian, Joni works in a grocery store guiding shoppers towards healthier purchases. She also started her own private practice, Nutrition Coaching 4U, empowering individuals on their journey towards optimal nutrition, weight management and blood sugar control. By leveraging DNA genetic testing, she helps clients eat for their unique DNA makeup. Customized meal plans are tailored to each client’s unique needs and genetic profile, helping them achieve their health goals more effectively.
In addition to DNA nutrition testing and meal planning, she provides ongoing support and education to help her clients make lasting changes to their diet and lifestyle. With Joni's guidance and expertise, you can take charge of your health and achieve your wellness goals with confidence.
Joni is offering our listeners a very special opportunity to join one of her groups (until July 6, 2023).
Join a Nutrition Coaching 4u small coaching group for just $297 per month (regular price $350/month) and receive free custom meal plans with shopping lists for each month you remain in the coaching group. (Cost typically $139 per month but free to you)
To see if you qualify, email Joni@nutritioncoaching4u.com to set up a brief call.
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Today, we review the nutritional characteristics of different types of rice.
Plus, we discuss some considerations to think about:
1) if you are following a gluten-free diet and/or
2) if rice is one of the main grains in your regular eating routine
Rob is surprised to hear about some things to be aware of, if you are eating a lot of brown rice in the diet.
Be sure to check this one out!
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This week's conversation with dietitian, Jen Hernandez, RD from 'Plant Powered Kidneys' is super informative, passionate, and interesting. It's all about kidney disease. Plus, we also get the descriptive low down on gourmet salts, including salt substitutes, and sodium-free seasonings. Tune in for this engaging episode.
Which Salt is Good for Kidney Patients? - Plant-Powered Kidneys | Renal Diet For Kidney Health (plantpoweredkidneys.com)
Nutrition Nuggets 8 - Potassium Sodium Ration - Balance for Blood Pressure
Episode 36 - A Dash of Salt - How to Eat with High Blood Pressure
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Today, for our mid-week mini episode, Nutrition Nuggets, we talk all about building a nutrient-dense and flavourful smoothie. Perfect time to discuss smoothies for a breakfast or snack option for the warm summer months.
Check out the blog on our website 7 Health Benefits of Avocado Smoothies - Sandra Gentleman
Former Episodes with some additional nutritional information about ingredients in smoothies
Ep 23 Fats, Grease and Oils
Ep 21 Dairy Free Yogurts
Ep 55 Awesome Avocado
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There are several versions of keto diets, which can be very confusing.
The Clean Keto Diet is one of the latest versions of the ketogenic (keto) diet. With so much information swirling around about the various keto diets, you are probably feeling overwhelmed and confused. You are not alone!
Today, we have a lively and informative conversation with Rochelle Inwood, RD (from The Dietitian Resource), who recently wrote and published a book to help guide people through the maze of Keto diets.
So…what are the key differences between low carb, general keto, dirty keto, lazy keto, and the clean keto diet?
Listen in, to hear more about foods included in each version of the diet, plus possible risks associated with the keto diet. In addition, we discuss population groups that may have difficulty maintaining their health, while following a strict keto diet.
Key Differences Between Dirty, Lazy, and the Clean Keto Diet - Sandra Gentleman
Rochelle's Keto book available on Amazon The Keto Conversation: A Guide for Dietitians and Healthcare Providers Paperback – March 22, 2023 by Rochelle K. Inwood (Author)
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Are people still giving you six feet of space, even though the pandemic is over ?
In the heat, are you sweating and feeling sticky and smelly ?
Today, we discuss the importance of hydration and how much water we need to drink. Also, we cover how you may be able to monitor yourself for hydration.
Check out the blog article Water Water Everywhere, Not Just a Mirage for Good Health
Also episode #26 Keeping Hydrated in the Heat
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Is your destiny written in the stars, or, is your health future written in your genes and pre-determined? According to an emerging field in science, and branch in nutrition, nutrigenomics (nutrition and genomics), there's an equation:
Genes+Environment=Health
You can optimize your health based on the environmental changes that you can make in your daily living to help reduce your chances of developing what's written in your genes.
As Matt Dawson, MD (Wild Health) says, "We all know you are what you eat, but it's more complicated than that. Every bite of food is a signal you are sending your genes to turn on or off to control your body composition, health and longevity."
Nutrigenomics is the cutting edge personalized approach to nutrition. It is the understanding of what your genes are and how certain bioactive compounds and nutrients can influence how the genes are expressed. This can determine if you will develop certain diseases or chronic conditions. We can't change our DNA and genetic coding, but, we do have some control over how those genes get turned on or not.
By altering certain aspects in our lifestyle, such as diet, exercise and sleep, for example, people may be able to influence their risk of developing certain conditions. This gives people control over their physical and nutritional health and longevity.
Today, we interview South African trained Dietitian, Hilit Milner, RD, owner of Sunrise By HM, all about nutrigenomics and how you can eat for your genes.
An example of a case to highlight the specifics -
If a woman of middle age is having difficulty with weight maintenance, her genes can be examined to help determine what environmental factors may affect her health. She may have genes influencing her energy balance, ability to utilize fat stores, appetite, fat-burning and storing mechanism. If she's got certain genes that are increasing inflammation or not detoxifying environmental pollutants properly, these factors can all influence how food and diet can affect her health. Ultimately, this can impact her weight management and chronic disease progression.
With Nutrigenomics, you can have some control over how your genes are turned on and off.
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With the growing incidence of our sedentary lifestyle and ‘sitting disease’, rates of cardiovascular disease and heart attacks are also increasing.
There are guidelines for physical activity that advocate for moving your body most days of the week, with endurance, balance and strength exercises, with a focus on less sitting throughout the day.
If more people followed these guidelines, there would be less deaths related to coronary artery disease, in addition to other health risks.
To include 30 minutes of activity most days, with 10 minutes at a time of moving the body more vigorously, this will improve health.
Shifting the mind to reframe what you will gain rather than lose, is a strategy that can keep you motivated to continue. Instead of thinking to yourself, I am going to start an exercise program to lose weight, focus on I am going to start to get active to gain strength, improve balance, and improve overall health.
Plus, making it a routine in your week and actually having fun with the activity will help with consistency and maintenance of continuing to enjoy movement.
Listen in to discover five ways to get active on a budget.
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After years of facilitating the Craving Change group program for clients in the local community, Sandra is excited to interview the dietitian creator and developer of the Craving Change program.
Some of the topics discussed include:
- change your thinking habits to change your eating habits
- it takes ‘skill power’, not willpower
- why it’s hard to change
- what needs changing
- how to change
- keeping the change
- what is the cognitive behavioural model?
- is this stomach, mouth or heart hunger?
- our thoughts are powerful
Blog Post - Craving Change® - A Program That Helps Improve Your Relationship with Food - Sandra Gentleman for more information
Craving Change website - www.cravingchange.ca
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Today, we uncover 5 hidden benefits to mindful eating. Plus, we talk about 5 strategies to practice mindful eating in your day to day living.
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On today's discussion, we interview private practice dietitian based in Arizona, Prajakta Apte, RD with Right Nutrition Works.
We delve into everything gut health. This is such a deep and murky topic, so we only scrape the surface during this conversation.
We cover information about gut biome, leaky gut, lifestyle and environmental causes, management, and diet to help.
Also included are some dietary culprits and solutions for specific gut problems.
Prajakta's website - Right Nutrition Works - Group Programs
Prajakta's podcast - Your Gut Health Puzzle
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This is a meditative guided imagery reading to help you relax and help your mind go on a quiet peaceful journey through the country.
Taken from the textbook "Living a Healthy Life with Chronic Pain" by Sandra LeFort 2015.
The book was used by Sandra and other instructors of Self Management BC (taught through "Institute on Aging and Lifelong Health" University of Victoria), a pain management course aimed at helping clients with chronic pain.
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Music from #Uppbeat (free for Creators!):
https://uppbeat.io/t/abstract-aprils/mullan-sun
License code: AFVTSBEQENDYVL6I
Sandra and Rob are joined today by intuitive eating dietitian, Sandra Thies, from Embracing Nutrition.
We have an in-depth discussion about intuitive eating, diet culture, body image and educating health professionals on principles of addressing weight bias in the health care system. We cover types of hunger, such as mouth (flavour) hunger, physical hunger, and heart hunger (emotional eating), plus letting go of guilt with regards to savouring favourite foods, and enjoying food for pleasure and not punishment.
This episode is jam-packed with important messages around listening, trusting, and honouring our bodies, instead of always thinking 'just 5 more pounds' for life to be better. 'We can't hate our body into loving it'.
You can find out more about Sandra Thies on Instagram or through her website
Check our website for Sandra's article on intuitive eating. It will be up on the blog soon!
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Today, we are highlighting gratitude. Practicing gratitude is integral to good health and self care. Our brains are wired to look for problems for survival. Watching news heightens our sense of fear and negativity. "If it bleeds, it leads" is a trick of the trade for journalists. We don't generally hear about the normal, day to day, good things that are happening in society. Yet, there's evidence to suggest that the pattern of negative thinking can really be detrimental to our brain health and mood. Research indicates that negativity may be toxic to our brain health over time and can lead to increasing risk for developing dementia.
There's the 'gap' and the 'gain'. We tend to focus on 'the gap' and what needs to be fixed, whereas, it takes effort and intention to reflect back on 'the gains' and all of the positive things that are happening. Building intentional gratitude in to daily practice helps to shift our mindset to a more positive outlook, which will ultimately affect our overall health.
Ways to incorporate daily practice of gratitude may include - with family members around the dinner table, ask about three good things that happened in the day, or what each member is grateful for, will help to reframe the conversation to the positive. Plus, daily, weekly or monthly journaling can help to reflect on gains and life perspective. Stop to smell the roses is a way to live in the moment and appreciate life. Meditation is another mindful practice to help center your thoughts and bring awareness to your body's internal signals and cues. It's easy to get stuck in the negative and look for problems all the time. It takes effort to stay positive with all of the messages that we are bombarded with over the day from many channels, but, with mindful intentions, we can take positive steps to improve our mindset.
Today, we are reflecting on the podcast and the recent interviews that we have conducted to support our listeners. We are grateful for all of the nuggets and wealth of information that our guests have offered our listeners.
Katie Dodd, RD on vitamin K and blood thinners
Meredith Cushing, RD on ways to reduce household and industrial food waste
Karrie Heneman, PhD on the importance of family meals and child development
Jacob Hanson offers his real life perspective on shift work as a firefighter
Kim Tirapelle, RD on helping people increase movement and improve lifestyle activity after bariatric surgery
Lisha Knicely, RD on supporting people with low thyroid function and helping them navigate the healthcare system
Scott Fickerson, MS on plant-based eating and vegan diets
Melanie Betz, RD, discusses kidney stones
Lisa Duncan shares her lived experience with body dysmorphia and her own gratitude on life, in our discussion on diet culture in society
Sandra Thies, RD on intuitive eating and reframing the way we discuss weight and health in our medical care profession (upcoming episode)
Prajakta Apte, RD gives us a comprehensive view on gut health (upcoming episode)
Margot Fedoruk, author - discusses her quirky and entertaining memoir/recipe book "Cooking Tips for Desperate Fishwives"
We give a huge shout out to all of our amazing guests for helping our listeners gain so much valuable information and help with resources.
Resources:
Guided Meditation with Sandra
Negative thinking Can Harm Your Brain and Increase Your Dementia Risk - University of London study
James Clear - Atomic Habits
Silva Method
Life is Beautiful - movie
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Today, we are joined with author, Margot Fedoruk for a fun discussion of her new memoir/cookbook, "Cooking Tips for Desperate Fishwives, An Island Memoir".
'Margot Fedoruk was born a prairie girl, whose only exposure to seafood was the stained flesh of smoked goldeye served cold with mashed potatoes on stifling Winnipeg nights. Then, at age twenty three, she broke free from her stormy Slavic-Jewish upbringing and set out for the wilds of British Columbia. There, Margot planted trees topless, marched her steel-toed boots across the burnt landscape, and met the love of her life - a burly, red-headed sea urchin diver.
A reborn west coaster, she embraced her new life and the ocean's bounty - fresh scallops plucked from the sea, wasabi-covered sashimi smouldering on her tongue, and the exotic orange roe of the exotic see urchin. This is the story of a family, whose livelihood depends on a spiny round creature that clings to the bottom of the sea, and the woman at the centre of it, clinging precariously to her identity as a modern-day fishwife. An unforgettable memoir infused with mouth-watering recipes, 'Cooking Tips for Desperate Fishwives' is equal parts love story, survival story, and meditation on family dysfunction".
No spoilers here about whether driving over her husband helped with naming her garlicky 'killer' lasagna. Did living on a remote, rural island help Margot develop her creative flair in the kitchen ? We hear how the art of making soap demands exact recipe calculations compared to her spicy dishes. Margot raised two daughters (pretty much on her own) while making a living selling specialty soaps at the local farmer's market for nearly two decades, which provides plenty of fodder for her spicy memoir/cookbook.
Some of the delicious recipes throughout her memoir include ; sea urchin fettuccine, stinging nettle pesto, spicy fermented pineapple tepache, blintzes, and many other spicy dishes
"I want to live my life with plenty of strong flavours; I don't want our meals ever to be bland; I want my family's insides to be washed clean with turmeric; I want spicy dinners to bring my family together every night, not only to give us health, but to enjoy mouth-watering meals." Margot Fedoruk
The Globe and Mail - Are our mystery bags of family spices a reflection of who we are?
To purchase her book , go Margot's website
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Today, on Nutrition Nuggets, we discuss the benefits of increasing your magnesium intake through diet for 7 Health Benefits.
Here's what we cover:
What is magnesium?
What does it do in our body?
Why is it deemed a 'nutrient of concern'?
What foods are rich sources of magnesium?
Are magnesium supplements necessary?
We'll also give you some easy recipes that provide an ample dose of magnesium naturally in your diet. "Have a date - it'll help you relax :)"
Join us for this Bunsen burning, glowing bright flame of a mini biochemistry lesson, in all aspects of this important mineral.
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Today, we discuss the ‘hard to pass’ facts about kidney stones. Melanie Betz RD, from www.thekidneydietitian.org is a kidney stone expert. She offers a course online to teach other dietitians how to help patients and clients with diet and lifestyle to help prevent kidney stones.
Rob and Sandra had the pleasure to interview Melanie and pick her brain on this important topic that is relevant to so many people in the population.
Here is a link to her article to help people with kidney stones. www.thekidneydietitian.org/kidney-stone-diet
You can also find Melanie on Facebook and Instagram.
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Kidney Stone Nutrition School (thinkific.com)
Have you ever wondered, what the difference is between Greek yogurt and regular?
There's a lot more popularity over the past few years of consumer trends towards including Greek style yogurt in the diet.
In addition to texture and taste, there are some key nutritional differences.
Listen in to our mid-week mini episode to understand the differences between Greek and regular yogurt.
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On today's episode, we interview a special guest, Dr. Karrie Heneman, PhD in Nutrition.
We discuss the importance of family meals, creating a family meal routine, tips for making family meals habitual, and strategies for having a picky eater at the table.
This is a fun and lively discussion about the importance for kids and adults to eat together for better health.
Here's some background information about Karrie and her website and services.
Check out her blog article on our website. Family Eating Together
Family Meals First Who Am I? My name is Karrie Heneman. I received a BA in Human Biology at Stanford in 1999 and a PhD in nutrition at UC Davis in 2004.
Family Meals First | Food, Family and Fun!
Socials
Family Meals First | Facebook
Dr. Karrie Cesario Heneman, PhD (@familymealsfirst) • Instagram
Dr. Karrie Heneman – YouTube
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Today is National Garlic Day - April 19/23
We decided to discuss Benefits of Eating Garlic for our mid-week mini Nutrition Nuggets, as a clove of garlic is like a mini-powerhouse of nutrition.
Garlic is touted as a superfood.
Does it deserve this special designation or is it a lot of hype?
Yes, it sure does!
Rob and Sandra discuss garlic's ancient history, what ailments Hippocrates prescribed it for, and what we know about garlic's potent health benefits.
We talk about why that pungent sulphur smell is the key to garlic's secret ingredient.
Sandra discusses what important actions the garlic-sulphur compounds can do for the body, what conditions that it can potentially help, and how to use it in cooking and for recipes.
Don't hold your nose with this episode, enjoy every sweet and roasted minute.
Resorces:
Comparison of therapeutic effects of garlic and d-Penicillamine in patients with chronic occupational lead poisoning
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Today, we have a sequel from our guest interview with Meredith Cushing, RD on Food Waste. Our first interview with Meredith was Ep 43. Food Rescue and Food Waste Prevention.
In today's episode, we discuss food waste at the consumer level. We discuss why overbuying is a problem and how people can take control of their household food waste with better planning, which can help save money and prevent good food from going to the landfill.
Meredith offers loads of tips for reducing food waste in your kitchen, how to store foods properly, what best before dates can mean, other shopping tips, and ideas for the majority of the food scraps we typically throw out.
For more information, you can check out Meredith's article Earth Month - Stop Food Waste - Reduce, Reuse, Recycle in the Kitchen on our website.
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Should you wash your raw poultry? Some social media trends are displaying people washing their chicken with soap and water in the kitchen sink.
This is something that our great grandparents may have done, partly, to remove feathers, soil and other debris, but, is not needed nowadays and can spread salmonella and other dangerous bacteria around the kitchen that can make people sick.
Listen to today's mini mid-week episode on this food safety issue.
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Are you wondering if you need a calcium supplement, and if so, what type, and how much? Should you get calcium carbonate, calcium citrate, or another source, such as oyster shell. Tablets, chews, or effervescent dissolvable calcium? There are so many options and considerations when buying a supplement.
We'll discuss all of these questions as well as some common food sources for calcium. We'll also look at how much calcium people need and discuss the lifestyle factors that put individuals at risk for inadequate calcium and potential osteoporosis.
Listen to today's episode to find out if you are risk for osteoporosis and how your calcium measures up.
References :
My Wife the Dietitian You Tube Ep 18 Cracking The Bone Density Code
My Wife the Dietitian You Tube Ep 2 Challenges and Opportunities with your Vegetarian Pre-Teen
Osteoporosis Canada - Calcium Calculator
Calcium and calcium supplements: Achieving the right balance
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On today's Nutrition Nuggets, mid-week mini episode, we discuss a few strategies to help with better balance of potassium and sodium intake in the diet.
Less than 2% of the US adult population actually meet their recommended daily intake of potassium in the diet. In addition, 98% of the US population exceed their recommended amount of sodium. There's an important relationship with these two minerals. Plus, there's many reasons for this imbalance, with a big one being the amount of processed/packaged/fast foods that the average person eats overall. Many of the potassium-rich foods are foods with no labels. Whole, minimally processed foods, such as vegetables are naturally high in potassium and low in sodium.
Due to this imbalance in the diets, many people are at increased risk of cardiovascular problems, heart attack, and strokes.
Changing the balance of potassium and sodium can make a difference to improve blood pressure levels and help improve quality of the diet for better health.
We discuss three key take away points for better blood pressure control.
Resources:
Sodium Initiatives - NYC Health
Potassium labeling of foods: Potential benefit for blood pressure
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With the trend of larger portions in restaurants and at home, the obesity epidemic continues to also grow.
In consideration of the many factors at play that will influence how much food we eat, Rob and Sandra discuss nine strategies to help control portion sizes for overall healthier eating.
Resources:
Portion size and obesity - PubMed (nih.gov)
The Economics of a "portion size reduction" policy - PubMed (nih.gov)
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In today's Nutrition Nuggets, Sandra quizzes Rob on his knowledge of 'plant-based meat alternatives' such as tofu dogs, soy burgers and other alternatives for a meal. We also discuss the proportion of the population that's vegetarian. Reviewing the quality of the diet helps with nutritional adequacy in meals and we cover what these plant-based meat alternatives are and why they are used in meals for people trying to eat more 'plant-based'.
Come join the fun and see what questions you can answer correctly along with Rob!
Resources:
Plant Based Meat Alternatives
Consumer Acceptance of Plant-Based Meat Substitutes - A Narrative Review
Recent trends in design of healthier plant-based alternatives: nutritional profile, gastrointestinal digestion, and consumer perception
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Website: www.mywifethedietitian.com
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On today's episode, we are talking with Lisa Knicely, RD and learning all about thyroid health and dysfunction.
Lisha is passionate about supporting her clients, who have thyroid conditions. She herself lives with Hashimoto's hypothyroid condition and reflects on her struggles with symptoms and managing the disease.
Lisha Thyroid RD - Courses
Website:https://lishathyroidrd.com/thyroidrecoveryprogram
Lisha Knicely is a Registered Dietitian and Integrative & Functional Practitioner with 9 years of experience and specializes in hypothyroid conditions. Being a Hashimoto’s Warrior herself, Lisha understands what it's like to both live with and effectively manage this common yet complex condition. Lisha's approach is comprehensive and holistic in nature; utilizing and emphasizing the immense positive impact that lifestyle and nutritional changes have for managing endocrine and autoimmune conditions. Being a part of and serving this community is a true passion for Lisha, making her work both enjoyable and extremely rewarding.
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This mini episode is taken from a question from a listener. "Is tuna safe to eat? It's the only fish I like"
Susan's question is a query that Sandra hears from clients and patients often, since there's so many mixed messages around tuna.
We delve in to a recent Consumer Reports' study that sheds light on some of the common brands of tuna, and their mercury levels, plus, discuss the benefits and risks of eating tuna.
Also, we discuss some populations more at risk of the mercury exposure that need more caution with eating tuna.
From the nutrition quality of tuna, and the importance of fish oils, to how much and how often people can include tuna and other fish in their diet, this episode is full of important information for consumers and some soul from Rob!:)
WebMDlinx article "New Findings Report Unsafe Mercury Levels in 5 Common Tuna Brands"
Consumer Reports study on Tuna
Selenium and Mercury Toxicity: The Tale of Fish
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A few weeks ago, our Nutrition Nuggets featured Sandra doing a guided meditation. Today, we're going to discuss the health benefits of daily meditation. We've also included a link to Sandra's guided meditation below so you can save it for naptime.
Conscious meditation can be such an important daily practice that helps the brain and body reset during the day or night. There’s mounting evidence that points to irrefutable health benefits that just can’t be ignored. Even starting with 5 minutes a day can mean all the difference in your creativity and strategic solutions to problems you may be encountering.
Check out Sandra's guided meditation here.
Resources:
"My Stroke of Insight" - Jill Bolte Taylor, PhD
"The Brain Changes Itself" Norman Doidge, MD
"Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators"
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It's almost St Patty's Day so we thought we'd celebrate by honouring the mighty potato. We'll give you some facts, cooking ideas, gardening tips, as well as some unconventional uses for the potato. You'll know so much about the potato, that when you're sitting at the pub sipping your green beer, you'll be spewing facts like a true Irishman. Cheers!
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March is Nutrition Month!
To help with reducing your food bill, while also increasing your nutritional health with quality foods, on this episode, we discuss ten foods to consider for your weekly meals and grocery shop.
- five foods to include
-five foods to reduce
https://food-guide.canada.ca/en/food-guide-snapshot/
What is Processed Meat? - American Institute for Cancer Research (aicr.org)
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This episode is a guided meditation with Sandra. There's no prologue or talking, other than the slow meditative voice and music.
As meditation helps centre the mind/body and gives your brain a rest, Sandra will lead you through a short, conscious meditation (visualization body scan) with relaxing music. This can be used as a break in your hectic day, or just before falling asleep at night.
*don't listen while driving or other activities where alertness is required
Meditation apps:
Calm, Headspace, Insight Timer, Unplug, Simple Habit and Buddify
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Music from #Uppbeat (free for Creators!):
https://uppbeat.io/t/abstract-aprils/hybrid-guile
License code: BH76KUGTCTIDZKCF
On this episode, we cover why night shift can be 'risky business', as it can have negative impacts on health and affect your overall quality of life.
Eating at night can have an impact on our internal clock or chronobiology, and the timing of eating plays a critical role in our overall health. Eating big meals after midnight can lead to long-term health problems.
We discuss four key strategies to help improve quality of life while working night shift.
Plus, we get a surprise pop-in by our good friend, Jacob, a local firefighter, whose job involves a rotating schedule of shifts, including nights. Jacob offers some wisdom from his years of experience and shares his secrets for dealing with shiftwork.
Resources:
HSW 93 – Weight Loss Study for Shift Workers with Professor Maxine Bonham | The Healthy Shift Worker
Study into intermittent fasting for weight loss in shift workers is seeking volunteers - Medicine, Nursing and Health Sciences (monash.edu)
Shift work, overweight and obesity in health professionals: a systematic review and meta-analysis - PubMed (nih.gov)
‘It’s killing us all slowly’: how the night shift is taking a toll on US workers
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How sweet it is ♪♫....seems to be the mantra of many. Sugar is like the devil in disguise. We all crave it's sweet delicious flavour, but too much of a good thing can have detrimental affects on our health.
On today's episode, we discuss how to identify sugar in the products you're consuming, how much is too much, and how it impacts our health.
American Heart Association - Sugar 101 | American Heart Association
Daily Value on the New Nutrition and Supplement Facts Labels | FDA
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In this episode, we discuss gout, one of the oldest forms of arthritis. Ironically, it has a lot of history, but continues to grow, as a chronic condition, in this day and age in our society.
We cover:
-
what gout is and how it feels to have a 'gout attack'
-
how common gout is with incidence & prevalence around the world
-
dietary culprits and other lifestyle conditions that increase risk of gout in certain populations
Most importantly, what is the solution to gout and what are some key factors to help prevent recurrence, for those at risk.
Resources :
The role of diet in hyperuricemia and gout
Dietary factors and risk of gout and hyperuricemia: a meta-analysis and systematic review
From King's to the Average Joe, Gout makes a comeback
Michael Pollan - In Defense of Food book (quote "Eat food. Not too much. Mostly plants")
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Website: www.mywifethedietitian.com
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Welcome to Nutrition Nuggets, a new, mid week series full of all sorts of fun and informative nutrition tidbits. Today, we're doing an update on our Smart Goals from episode 53. Listen in and see how Rob is making out with his New Years resolutions. Plus, we'll give you some tips to help with your goals.
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Today, we have a passionate and lively interview about 'diet culture' with Lisa Duncan, ISSA Certified Personal Trainer and owner of Activate Athletic Studio.
Diet culture is so pervasive in our society. We break down some of the myths around mind/body health and happiness and how perfection is considered 'normal' but is never really achievable.
We discuss some of the key factors of diet culture as well as how to spot 'diet culture agenda' in the fitness and wellness industry. Plus, we broach the topic of multilevel marketing 'nutrition products' that prey on people vulnerable to messaging that promises weight loss in an unattainable way that further perpetuates the ideal body myth.
Lisa opens up about her own battles with diet culture and offers some excellent advice on how individuals can ditch diet culture and learn to question their motivation for wanting to lose weight or achieve a certain body type.
You can find Activate Athletic Studio on Facebook and Instagram
Books:
The Beauty Myth - Naomi Wolf
Health At Any Size - The Surprising Truth About Your Weight - Linda Bacon, PhD
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Welcome to Nutrition Nuggets, a new, mid week series full of all sorts of fun and informative nutrition tidbits. Today, we're discussing food and mood.
Why am I hANGry? So many people feel swings in their mood over the day, week or month, and this may be due to what, how, when and why you are eating.
Hangry is a word - combining 'hungry' and 'angry', which together, makes you feel like ..... "stay out of my way.....until I eat something.....!"
This mini-episode covers five key nutrients to help maintain a stable mood and some important take away messages for anyone who wants to figure out why they get that hangry feeling.
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It's the week of Valentine's Day, and today we get down and dirty, discussing (and eating) sinful chocolate (on air :)
Warning hearing us tasting chocolate may trigger a chocolate eating episode for you :) It's so rich, creamy, sensual and delicious.
We discuss the differences between white, dark and milk chocolates.
By uncovering the origins of the cacao bean, we review the decreasing levels of flavonoids, depending on where the cacao tree grows.
Health benefits and links to a variety of different conditions are also discussed.
Plus, in the episode we cover the recent cautionary report that raises red flags and prompts some moderation in consumption while indulging.
We finish off with five key take away messages to support the savouring of chocolate responsibly:)
Consumer Reports - Dark Chocolate and Heavy Metals
https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/?_ga=2.106784779.984187369.1675869469-1321219027.1664134356
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Today, we interview Kim Tirapelle, RD, of Active Bariatric Nutrition. We'll hear about who her clients are and how she supports them in their journey of active, healthy living after bariatric surgery.
To find out more, head over to Kim's website Active Bariatric Nutrition and social media pages Active Bariatric Nutrition - YouTube
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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
With the new Canadian guidelines for alcohol consumption announced early 2023, it's a big change from the previous 2011 Guidelines.
On today's episode we take a look at red wine, in particular, to discuss if it's helpful or harmful to drink.
Do we need to abstain now?
Reviewing concepts, such as the "French Paradox" and "Mediterranean Diet", along with the "Mind Diet" (ep. 14), we discuss the realm of information about red wine and health.
Canadian Centre for Substance Use and Addiction - position paper
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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
There are populations in society who have a higher propensity of developing iron deficiency due to lifestyle and health issues.
Women, children and seniors have an increased risk for having low iron stores and hence, may end up with iron deficiency anemia. Healthy men on the other hand, generally have adequate iron stores and too much iron can be detrimental for health, in terms of developing chronic disease in the long-term.
There are different types of iron in our foods.
Heme iron - animal sources
Non-Heme Iron - plant sources
Animal sources of iron are more readily absorbed in our diet and there are strategies that people can incorporate to help increase the absorption of iron in the diet.
There is a myth that most vegetarians end up with iron deficiency anemia. This is a misconception. Iron is a nutrient of concern for people who don't include animal products in their diet, but, there's not a higher proportion of vegetarians who are anemic compared with non-vegetarians.
Iron deficiency is the most common nutrient deficiency in North America but there's not a higher proportion of vegetarians compared to non-vegetarians who develop anemia. Low iron is common in people who eat meat and animal foods too. Generally, it's more related to the quality of the diet overall.
When we eat, there are certain things we do that may increase or decrease the absorption of the iron that we have in our meals and snacks.
In this episode, we discuss factors that help increase absorption and factors that decrease absorption of iron in our gut. We discuss strategies for meal planning to maximize iron absorption and meal & snack ideas that are iron-rich.
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Website: mywifethedietitian.com
Email: mywifetherd@gmail.com
In today's episode, Sandra and Rob discuss 'everything avocado', including important health benefits and tasty recipe creations.
As avocados have come in and out of favour over the years, due to their high fat content, Sandra helps dispel the myths about avocados and discusses the reasons for their (much deserved) resurgence in popularity.
From head to toe, there are lots of incredible health advantages to including avocados in your meals and snacks.
There are so many ways to make avocados tasty and incorporate them into recipes. Savoury or sweet, the amazing avocado is one of the most versatile fruits around.
How will you use avocados (in a new way for you) after listening today?
Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Gallbladder and Bile health.
One of the most common surgeries in North America is removal of the gallbladder and it could be prevented. Many of the issues with the gallbladder stem from diet and lifestyle factors.
Learn the 5 F's for risk factors with gallbladder issues as well as other lifestyle considerations.
Common symptoms of gallbladder problems include - bloating/burping, pain, and stool changes.
We conclude with five dietary strategies to help prevent gallbladder problems and improve bile health.
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Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
With so many people starting out their year with New Year's resolutions, which often tend to fail, we look at SMART goal planning for improved success at keeping those resolutions.
SMART stands for
S - specific who, what, where, when, why and which
M - measurable - from and to
A - achievable - how
R - realistic - worthwhile
T - timely - when
We discuss the top 5 New Year's resolutions related to diet and pitfalls of these broad resolutions.
To help put SMART goals into action, we offer a look at Rob's NY's resolutions and help with Action Planning to help him with success.
References:
Dr. Gail Matthews on goal setting - https://books.forbes.com/author-articles/the-science-behind-setting-goals-and-achieving-them/
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Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
www.mywifethedietitian
mywifetherd@gmail.com
We had fun with this final episode of the year.
Today, we take a ride back through 2022 and remember some key highlights and memorable moments including -
body systems and health, foods & components, special guests, quirky 'homemade' jingles, practical tips, big words, and plenty of laughs.
We wrap it up with 11 nutrition fundamentals to keep you going strong into the new year. Plus, we'll give you a 'sneak peek' of what's coming up in 2023!
Happy Holidays everyone!
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www.mywifethedietitian
mywifetherd@gmail.com
It's that time of year again.....twelve days of Christmas. Rob and Sandra discuss some food related gifts that have nutrition and health in mind for family and/or friends. Perhaps Sandra was hinting to Rob some of the presents she would like Santa to bring to their household and see under the tree ;)
For helping to procure healthy eating in the kitchen, some ideas are;
spice grinder
pepper mill
coffee grinder (dedicated to flax seeds and other seeds/grains)
blender
Instant Pot
air fryer
glass jars
label maker
lemon/lime crusher
safe cookware (no non-stick or Teflon); cast iron or stainless steel
salsa/antipasto/olives
tea
charcuterie board
CSA box (community sourced agriculture)
Bento-style lunch box
silicon straws/brush
Yeti-type mug
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Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Website: mywifethedietitian.com
Email: mywifetherd@gmail.com
The holidays and Christmas time can be a wonderful time with holiday cheer and taking stock of your blessings. For many though, it can be the most stressful time of the year.
Research shows that cardiac death rates are highest around Christmas and New Year's - the two weeks throughout the holidays (between Christmas and New Year's Eve) more people die of natural causes than what is normal for winter months. (Naveed Saleh, MD).
It's an easy time to overindulge, but you don't have to steer your diet and health habits off course. It IS possible to survive the holiday season without expanding your waist line, getting that holiday bulge or dealing with overwhelm and stress.
Lifestyle Strategies for self care
1) Sleep - listen to episode 16 for more information
2) Work Duties/projects - lighten your load. Decrease screentime (checking emails, social media, etc - only one specific time period in a day). Listen to fun podcasts instead ;-) Try alternative activities - singing (good for breathing), laughing (watch comedies, see friends/family for fun), kissing under the mistletoe etc
3) Exercise - take regular breaks for walking, skating/skiing, or perhaps luging
4) Meditation - time out/mindful practices/breathe deeply/visualize
5) Diet
Be mindful of pitfalls with overindulging.
Think of office culture - lots of sweets, baked goods, donuts etc around for snacking on throughout the day; plan ahead and make wise choices
Restaurant meals
-don't skip meals that day to 'save up' for buffet or restaurant meal
Eat a regular breakfast and have something with protein for lunch to help keep blood sugars stable throughout day, even though you are eating out. Keep your rhythm with regular meals, so, you are less likely to overdo it and overeat and feel awful.
Strategies while ordering;
order grill vs fried/breaded/deep fried
sides - salad/vegetables vs fries/potato
tomato-based pasta vs cream-based pasta sauces
broth or tomato-base soups vs cream based soups and chowders
baked potato - order salsa instead of butter or sour cream or cheese/bacon
Traveling - by vehicle
Pack a cooler - fruit/vegetables/trailmix/wraps, yogurt drinks, etc.
Balancing work and family with selfcare and personal wellbeing will help with rest and recuperation
Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Website: mywifethedietitian.com
Email: mywifetherd@gmail.com
There are two undisputed facts when it comes to food. We all need it, and it's getting more expensive all the time. But, there are a few tips and tricks that might help with that. On this week's episode, we'll be discussing some practical ideas that'll help keep your weekly food costs down. Plus, we'll give you a budget friendly shopping list and some meal ideas to go with it.
For healthy eating on a budget:
Track Spending
By tracking your spending for a week or a month, it will help to monitor the incidental-type food/beverage items that may be eating up your food budget. 'Incidentals' such as take out coffee, drive-thrus, convenience store packaged food, Door Dash, and restaurant meals are all budget killers.
The 'Latte Factor' was coined by David Bach, author of "Smart Couples Finish Rich". It is the concept that spending money on a specific item daily adds up. Instead, if you were to make your coffee at home most days, you would save money and overtime, it would really add up.
The more convenience, the more you'll pay - for example, a meal someone else makes, and brings to your door is going to cost more than making a meal from scratch
Meal Planning
Inventory , make a list based on what you need for meals for the week. Taking a photo of the inside of your fridge and/or pantry may help jog your memory in the store.
Prepare for the grocery shop vs the spontaneous 'pop-in', when you may be hungry, more likely to reach for the easy, convenience items, luxury items or junk foods (not staples). Plus, the store may be more crowded, which can affect your ability to make wiser choices.
Make a List
Going with a list can help reduce food waste as you have a meal plan and know when and how you can use the food items.
Going to the store with a plan and not being hungry will help you stick to your list. Plus, having discipline while shopping and being aware of marketing tactics and advertising that may sway you from your intended purpose of shopping, will help you stay within your budget.
Grocery Store Shopping
Shop the perimeter - can be a way to start.
We have a list of about 20 items that will offer multiple meal ingredients for the week for breakfast, lunch and dinner options.
Produce
purple cabbage, carrots, bananas, potatoes
frozen berries, spinach
Bakery -
whole grain bread - store brand
Dairy -
milk, eggs
Deli/Meat -
whole chicken
Bulk Section/Canned Items/Miscellaneous -
nuts- peanuts, walnuts
seeds - pumpkin, flax
lentils (dried)
oatmeal
canned tomatoes, canned salmon, canned kidney beans
peanut butter
pasta, rice
Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Website: mywifethedietitian.com
Email: mywifetherd@gmail.com
For today's episode, we interview Scott Fickerson, from Ventura, California.
Scott has a Master's Degree in Human Performance and is currently an associate Professor of Health at Santa Barbara City College.
He is a multi-disciplined 'plant powered' athlete, and for the past seven years, Scott has followed a strict plant-based vegan diet.
We discuss how to fuel yourself without animal protein and dispel some common misconceptions about plant-based eating.
Nutrients of concern for vegan diets are covered, and how to ensure these vitamins/minerals and other nutrients are met.
Plus, Scott gives some examples of ways to fuel your run!
Resources:
Scott's coaching business- totalruncoaching.com
Nutrition Facts - Dr. Michael Greger - nutritionfacts.org
Fiber Fuel - Dr. Will Bulsiewicz
myfitnesspal.com
cronometer.com
Website: mywifethedietitian.com
Email: mywifetherd@gmail.com
Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Protein - Sandra throws Rob a curve ball this week, with a protein pop quiz :)
A few of the questions asked include:
What is protein and why do we need it?
Are we getting enough protein in our diet?
Is the source of protein more important than the quantity?
See how Rob does on this quiz and test yourself with some of the important questions about protein!
Resources include:
Tim Cassettari - "Elevating Plant Proteins: How and Why?" Dietitian Connection.com
David Sinclair - "Lifespan"
Dale Bredesen - "End of Alzheimer's"
Dr. Patrick Holford - "Optimal Health"
Leslie Beck, RD "Heart Healthy Foods For Life"
Brenda Davis, RD, Vesanto Melina, RD - "Becoming Vegetarian"
Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Vitamin K and Blood thinners - Warfarin Diet
On today's episode, we talk to The Geriatric Dietitian, Katie Dodd, RD. This interview will help uncover topics relating to blood thinners and diet implications. Katie answers some critical questions regarding vitamin K and potential medication interactions.
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What does Warfarin and other blood thinners do?
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What's the relationship of vitamin K and warfarin (and other blood thinners)?
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What can someone do (with their diet) to keep warfarin working well?
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What foods have large amounts of vitamin K?
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Does cooking food affect the amount of vitamin K in the meal? For instance, would a person get more vitamin K in a spinach salad or cooked spinach?
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Effect of different cooking methods on the content of vitamins and true retention in selected vegetables - PMC (nih.gov)
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What about other vitamin and mineral supplements, and fish or flax oils?
Please check out Katie's article How to Follow a Warfarin Diet [Made Easy] to learn more information about eating well while taking blood thinners. Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
You can reach out to us through our website at mywifethedietitian.com or email us at mywifetherd@gmail.com
Are you a coffee person or a tea person? If you don't like coffee, it may be related to your genes.
Coffee is the most widely used psychoactive substance that is legal and big business. Is it healthy or can it be harmful?
There's a difference between sensitivity and tolerance, when it comes to caffeine in coffee.
What are the side effects of 'too much' and benefits of cutting back on coffee.
Grab a java and join us for this fun and interesting coffee chat.
Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)
Your support helps fuel the stoke and keeps the show going strong every week. Thanks!
Resources
caffeineinformer.com Caffeine Informer
National Coffee Association Blog About Us | National Coffee Association Blog
Coffee and Health Research - Harvard School of Health 2016 Coffee | The Nutrition Source | Harvard T.H. Chan School of Public Health
"Midlife Man" Dr. Art Hister 2016
www.mywifethedietitian.com
How do food and mood influence each other? Does it really matter if you have that donut instead of the apple?
There's more evidence showing that what we eat is related to our brain health, including our moods and how we feel. Plus, if there's deficiencies with specific nutrients, this can negatively impact our brain neurotransmitters and feelings.
Today, we discuss :
7 Nutritrients for Brain Health
Which Foods to Limit to Help Mood
Plus, how emotions/thoughts and feelings drive our food choices. How can we unlearn poor dietary habits and problematic mindsets that may keep us stuck eating too much junk.
Resources:
"Healthy Fats for Life" - Karlene Karst, RD
"Optimum Nutrition for the Mind" Patrick Holford
Dr. John Ratey, neuropsychiatrist
Dr. Michael Gregor, NutritionFacts.org
Dr. Robert Heaney, Vitamin D researcher
"Foods For Thought" Nutrition's Link to mood, memory, learning and behaviour - Baldwin, Griffin, Kissinger
Website: www.mywifethedietitian.com
Email: mywifetherd@gmail.com
Today, we are joined by special guest, Meredith Cushing, RD (Registered Dietitian). Sandra and Meredith have known each other for twenty six years, since they were interns together in Vancouver, BC.
Meredith works in paediatric nephrology at BC Children's Hospital. For the past decade, she has been working with children with renal disease and kids who are on kidney dialysis.
To help guide her patients and their families, Meredith helps direct people to community resources in the Food Rescue arena for healthy, whole foods.
In Canada, t's 'Waste Reduction Week' (Oct 17-23), and this topic is timely, as there's a growing and urgent need to reduce food waste for a number of reasons.
It's estimated that in the U.S. a family of four will waste (throw out) ~ $1500 worth of food over the year.
In BC, 25% of the food people buy is thrown away and ends up in the landfill, which contributes to methane gas emissions.
With food waste, nobody wins.
"If food waste was a country, it would be the third largest green house gas emitter globally, after US and China" United Nations quote
In Vancouver, there are some initiatives to help with food rescue and re-distribution to those who need it. Meredith walks us through some of her favourite local services as well as some helpful apps.
We'll also discuss some ways to help reduce food waste at home.
Join us for this interesting and informative discussion.
Organizations:
Food Stash https://www.foodstash.ca/
PEKO - started by two University of British Columbia students to help address food waste and food insecurity https://pekoproduce.com/
Apps:
Flash Food
Too Good To Go
In today's episode, we cover everything 'bean'.
What are beans and legumes? Why are they important for health?
What are the general nutrients in legumes?
Why are they important for longevity?
Legumes are a staple in cuisines from all around the world, are sustainable for the environment, and are easy on the budget.
We discuss five simple and easy bean recipes to help incorporate more legumes into your weekly menu for your family.
Plus, we'll discuss some methods to deal with the gas and flatulence that is oh so common with beans!
It seems that most households have a container of protein powder in the pantry for everyone to use, but does everyone need protein powder?
On today's episode, we'll be answering that question and more.
Who would benefit most from the addition of protein powder in their day?
Are protein powders safe and healthy?
What are the regulations around protein powders?
Other than taste and cost, what are some of the key factors to consider when deciding which type to purchase?
Whey, casein, collagen, cricket powder, or vegetarian protein powders, such as soy, pea, rice, hemp, or nuts and seeds are some types available. Some are concentrates, while others are isolates and hydrosylates.
If you choose to purchase a protein powder, there are some ingredients that you may want to review and possibly avoid to improve the health aspects of the supplement.
Here are some useful resources to check out :
Labdoor.com
Cleanlabelprojects.org
Consumer Reports
NSF - Public Health and Safety Organization
CGMP seal of approval
Today, Rob and I discuss :
What is celiac disease? What proportion of the population is affected and what are the general symptoms and aspects of diagnosis that a person can expect. Plus, importance of healing the gut after contact with gluten, and the resulting injury to the intestinal lining.
Why eating gluten-free products isn't the best way forward with celiac disease.
What are the four main foods that naturally contain gluten, and the variety of common, processed foods that come from those main foods, plus some surprising places that gluten is found in our environment.
Five ways to support health with celiac disease to live a long and healthy life.
Resources
Canadian Celiac Association
Canadian of Intestinal Research www.badgut.org
Celiac Disease Foundation
podcast - Celiac Straight Talk with Julie Kennedy, RD (ep 23)
Funktional Nutrition Podcast with Erin Holt (ep 142)
You can also check out our website for more info - mywifethedietitian.com
Email us your questions and comments at mywifetherd@gmail.com
Today, we discuss:
What is fatty liver, otherwise known as non-alcoholic fatty liver disease (NAFLD) ?
Why is it a growing epidemic?
As 1/10 children have it, it's not related to alcohol intake, but our diet and lifestyle.
What are the aspects of diet and lifestyle that can lead to fatty liver?
Is fatty liver reversible, once someone has it?
Seven ways to put your liver on a diet, with specific foods to include, as well as which ones to avoid or limit to help your liver and overall health.
Protein bars, spinach dip, veggie crisps, yogurt and sweet potato fries.......what do these foods have in common?
They have a 'health halo', an illusion of health and assumption that they are a better choice than their counterparts.....but.....are they?
Buzz words or health claims, such as 'gluten-free' or 'all natural' can lead you to believe the item is naturally a better choice to buy than foods that do not have claims or assumptions.
On today's episode, Rob and Sandra discuss ten common foods that aren't as healthy as you may think and alternatives to choose instead.
We also discuss ways to determine how healthy a food item is, as we look closely at food labels for certain nutrients.
Good nutrition is a pillar to health and quality of life as we age. In Canada, it's estimated that more then 50% of hospitalized people over the age of 65, are clinically malnourished.
On today's episode, we'll take a look at some simple self assessment tests that help you recognize malnourishment. We'll also give you 9 tips on how to improve your diet and nutrition.
Many of the effects of aging are preventable and it all starts with good nutrition and healthy lifestyle habits.
Why salt isn't necessarily the main problem for people with high blood pressure.
How diet quality is critical for improving circulation and preventing hypertension.
Why hypertension is called the 'silent killer'.
Lifestyle factors, including diet that help reduce blood pressure.
5 Dietary Strategies to help with blood pressure management.
Meal kits are starting to pop up on more and more doorsteps these days, but what are they exactly?
On today's episode, we'll discuss everything you need to know about this growing industry. We'll cover how the service works, what's in the box, how to make them a bit healthier, as well as some pros and cons based on the service we tried.
There are a lot of benefits, so if you've been curious about meal kits, then this is a good episode to tune in to.
It's that time of year.....back to school, which means, you guessed it......packing lunches! On today's episode, we'll give you some great tips on packing a healthy nutritious lunch. Learn everything you need to help your kids not only pack their own lunch, but make it healthy and exciting.
Not going to school? No problem, there's still some good healthy advice in here for everyone else so join in as we have another fun and informative chat about food and nutrition.
Seeds are such an important part of our diet but they are often overlooked. They are the beginning of life and as such, have loads of nutritional benefits such as omega 3 and 6, fibre, protein, calcium, and prebiotics. Seeds are also a lot more affordable than nuts which is an important factor with today's rising food costs.
On today's episode, we'll be discussing a variety of different seeds such as hemp, chia, and flax, as well as some more common ones like pumpkin, seasame, and sunflower seeds. Learn all about why they are such a nutrional powerhouse, as well as how to include them in your diet.
Just like the eyes are a window to your health, the skin too, can reflect what's going on inside the body, including gut health. What you eat can affect skin and overall health. With 85% of teens in the industrialized world experiencing pimples and acne, lifestyle and diet has a big role to play. Skin may be an important link to connect the prevalence of acne and the epidemic of inflammatory health conditions later in life. In some parts of the world, where a more traditional diet is predominant, there is a lesser occurrence of acne and other inflammatory health conditions. The convenient diet with overly processed, sugary, greasy, and fried foods, may contribute to issues with skin health, which can lead to other lifestyle diseases. Join us on today's episode about nine critical nutrients for skin health, including collagen, plus learn why orange foods in particular, are so important to 'love the skin you're in'.
Rob and Sandra discuss what heartburn or acid reflux is and why it's so common.
Risk factors, including diet and lifestyle are covered, as well as main triggers that aggravate heartburn symptoms.
To support lifestyle changes to prevent heartburn, Sandra and Rob list TEN tips to help prevent and heal heartburn.
It's summer barbecue season and most people have heard that grilling may be linked to increased risks of cancer development.
What are the harmful effects of grilling?
Factors to consider while using the barbeque, include;
1) the type of food
2) what you do with the food before it hits the grill
3) how long you cook it for
We discuss seven key factors to grill in a healthier way.
Before signing off, Rob and Sandra compare the nutrition facts of a few favourite summer bbq accompaniments such as potato salad, coleslaw, etc.
Grab an icy drink and enjoy the edutainment !:)
Eggs - Mother Nature's multivitamin.
There's been a lot of conflicting messages over the past few decades about eggs, cholesterol and health.
Why the controversy about eggs and health?
What are the nutritional benefits of eggs and the practical considerations? What about vegetarians?
Eating just the white...is that a yolk ??? The egg, the whole egg and nothing but the whole egg is the best way to enjoy these nuggets of goodness :)
Does the health of the hen make a difference to the quality of the egg?
Listen in, as Rob and Sandra crack the case about eggs and health....all in a nutshell....er, eggshell.
Today's episode is all about intermittent fasting. What is it and why would I do it? Is it safe? How do I fast? Learn all the ins and outs of fasting and decide if it's right for you.
Just wanted to express our gratitude for all the support we've gotten for our podcast. We're having a ton of fun with it and we're super stoked that people are enjoying it!
We'd love to hear your comments or any questions or show ideas you might have. Feel free to reach out to us through our Facebook page or you can email us directly at mywifetherd@gmail.com.
We'd also like to encourage everyone to leave a quick review of the show, or even just a rating. It really helps others find the show and get a feel for it.
We'll also be launching a new website and blog with all sorts of great information, so stay tuned for that!
Once again, a huge thank you for all of the support so far. It means a lot to us!
Rob gets a little surprise today as Sandra quizzes him on his nutrition knowledge and some key elements covered in the past 26 episodes. Join in and play along on this fun and informative discussion.
On todays show:
-
why drinking water is so important.
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functions of fluid in the body.
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signs and symptoms of dehydration to watch for and prevent.
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why thirst is NOT a good way to tell if your body needs water.
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long-term consequences of inadequate fluid that could lead to certain conditions and chronic diseases
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five tips to help increase fluid intake to start today.
Do you ever feel out of control around sweet foods?
Are your sugar cravings driving you to eat foods when you know you're not hungry?
Our brains are wired for sweet tastes and there's many physiological and psychological reasons we have sugar cravings.
Sugar brings us feelings of calm and comfort. There's no wonder we crave sweets, especially when tired or down.
If you experience sugar cravings regularly or feel out of control around sweets, take a closer look at your diet and lifestyle. There may be things that are missing in your diet or ways to improve lifestyle habits that can help curb sugar cravings.
Join us today when we discuss how to curb cravings when you feel addicted to sweets.
Estimates show that by 2030, the number of overweight and obese people will rise to 1/3 of the global population, and the over consumption of processed foods plays a huge role. 61% of calories consumed in the U.S. are from processed foods. These are staggering statistics!
On today's episode, we'll be discussing the different types of processed foods, and how to recognize the good ones vs. the bad ones (some might surprise you). We'll also give you some tips on how to reduce your intake of ultra processed foods while still being able to enjoy some yummy foods!
We all know that ultra-processed foods are detrimental to our health.
The processed oils they are made with can wreak havoc in our body.
Topics in today's episode include :
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Differences between animal vs. plant fats
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Why our bodies need essential fatty acids to help us to think and see (brain and eye health)
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How to change the balance of bad to good fats in our system
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Why oils should be stored in glass instead of plastic containers
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Practical applications of culinary oils, and cooking foods in a healthier way
What are the top health problems men are 'winning' at?
Why do men die sooner than women?
What are the main lifestyle habits that are detrimental to men's health?
Join us for our discussion today on men's health and learn five key factors that help men live longer, and optimize their performance and health.
Plant-forward eating is growing. Trends including dairy-free, plant-based alternatives, are extending in to food products beyond milk to plant-based yogurt. There's soy gurts, almond gurts, oat gurts and cocoyos. Discover some basic yogurt facts, health benefits of plant gurts and what to look for on the label of your favourite plant gurts.
A lot of people think that living with a dietitian means we only eat fruit, vegetables, and tofu. Well...that is a myth!
Join us today on a virtual tour of our kitchen. We'll share with you some of our favourite meals, as well as a few hacks we've learned along the way. And yes, ice cream is on the menu!
Have you heard about the 'anti-inflammatory diet'? What is it? What does it mean exactly? There are millions of people worldwide who suffer from the effects of chronic inflammation. Join Rob and Sandra on today's episode, as they discuss inflammation, as well as some strategies to reduce it through food choices and lifestyle.
Today, we're discussing another often overlooked nutrient, calcium. Our bones and teeth, as well as a host of other bodily functions, rely on a good source of calcium through our diet. Learn what calcium is, why we need it, how to get it, and some of the issues around getting too much, or not enough.
In one end and out the other. Today, we're talking all about fibre. What is fibre, why it's important to our overall health, and how 95% of the population does not include enough in their diets. We delve into types of fibre, amounts in food, and specific tips for increasing your daily fibre intake at breakfast, lunch, dinner and snacks. Join Rob and Sandra to get the lowdown on dietary fibre.
On today's episode, we discuss some common sleep issues and how they can affect your health. We'll also give you 9 tips for getting a better night's sleep.
There's more to keeping those pearly whites intact than just brushing. Good oral health starts with good nutrition.
On today's episode, we'll discuss everything you need to know about diet and oral health, how dental issues can be indicators for other health problems, as well as some tips on daily oral hygiene.
Keeping your brain healthy and young can be influenced by diet and lifestyle.
With the increasing rates of dementia, there's emerging evidence that feeding the brain using the MIND diet can reduce your risk of developing Alzheimer's. Supported by research, studies are showing that the MIND Diet, a combination of the Mediterranean and DASH diets, can help to influence the path of brain health into your golden years.
Join Rob and Sandra in this episode to learn all about how to start adopting the MIND diet to help lower your risk of dementia. Start sooner than later for positive benefits.
Open your mind and say ahhh :)
Join Rob and Sandra this week for an insightful discussion all about picky eaters. Learn about the feeding relationship between parents and kids as well as nine useful tips to help combat the mealtime madness.
On today's episode, Rob and Sandra discuss the plethora of nutrition trends and fad diets that have shared the spotlight over the past century. You'll recognize some, get a chuckle out of others, and roll your eyes at few too. It's a pretty interesting stroll down diet lane!
We are joined today by special guest Angus O'Shanahan. Listen in as we discuss not 10....but 11 green foods to transform your health.
Today, we're focusing in on eye health. From Vitamin E to zinc, to lutein and beyond, learn 10 Eye-Opening Nutrition Facts that can have a big impact on the health of your eyes.
This episode is all about reading food labels. Learn what the 'nutrition facts' are, which items to avoid on the ingredient list, as well as some tips for understanding the marketing claims used by food manufacturers. This is one you don't want to miss!
Do you wonder if the items you buy at the grocery store can impact you and your family's health?
Does navigating the aisles in the store bring questions or concerns?
Good nutrition starts at the 'point of purchase', in the grocery store.
In this episode, we will cover the five steps to help make your grocery trip healthier by shopping the perimeter to buy whole, minimally processed foods of Mother Nature's bounty.
In this second part of Sexy Foods, Rob and Sandra discuss aphrodisiac foods to boost libido.
Twenty two specific foods are revealed along with their ancient history and folklore to provide listeners with a titillating learning experience. Fruits, vegetables, nuts, beans, and seafood, as well as some other culinary gems are reviewed for their libido boosting attributes.
Join Rob and Sandra in this invigorating discussion on the holistic review of food as fuel. Learn how to naturally boost happiness hormones through lifestyle, and discover which foods can help with optimal circulation to make you feel your best....in and out of the bedroom!
This episode is all about cancer prevention. Listen in as we discuss environmental and lifestyle factors, including diet, that can influence cancer risk.
Part 2 On today's (second part) episode, Rob and Sandra carry on with their discussion about the vitamins and minerals that are important for immune health. There are many supplements available on the market these days. We discuss the reasons why it's better to get your nutrients from food, rather than relying on supplements for health. Learn about the main nutrients you need for a healthy immune system.
On today's episode, Rob and Sandra discuss the vitamins and minerals that are important for immune health. There are a variety of different supplements available on the market these days. We discuss the reasons why it's better to get your nutrients from food, rather than relying on supplements for health. Learn about the main nutrients you need for a healthy immune system. Part 1 of 2.
Your pre-teen daughter states that she is not going to eat any more meat or dairy. This presents some challenges to the family for meal preparation. In this episode, we discuss what nutrients are important for this stage of life and how to incorporate some food ideas to ensure she meets her nutritional needs.
Are all plant-based milk alternatives the same? They have become increasingly popular and more widely available in recent years. Learn all about the variety of plant-based milk alternatives and find out which ones are better than others for the health of it !:)