Middleish: Recent Episodes
Middleish
A podcast about moderation in all things.
Join your hosts, Erin Green and Michael Gray for weekly expert insight into various topics on health, diet, fitness and life. Support this podcast: https://anchor.fm/middleish/support
Reliving some of our favorite moments as we update our beloved listeners on the next chapter.
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If you’re a longtime Middleish follower you’ll know that we loathe the idea of making things hard on yourself simply because that’s the message presented by the health world. Do more. Go bigger. Commit or quit. All or none. These concepts make change hard. And we’re all about finding ways to make healthy changes doable and sustainable.But what if the easy way isn’t as effective? How much of the hard do we need in our lives in order to invoke true, lasting and meaningful change? There’s no “right” answer to these questions, but we’re taking them on anyway! Join us as we explore some of the ways short-cuts fool us into thinking we’re making meaningful changes. True to our love of nuance, we also share examples we’ve seen in practice where “easy” is in fact the best way to get to where you want to be.Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com. Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
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Here we go with the holiday hubbub that promises to keep you on track with your diet and health. It happens every year: well-meaning advice from others around how to avoid overeating, how to stick to your "diet" and how to stave off holiday weight gain comes at us full-force.
In this episode, we want to honor the truth behind some of the most common strategies while also exposing the big, fat, unhelpful lies that accompany them. Our aim here is to acknowledge that there are practices that can help one feel more calm, centered and present during the holiday hustle. And a common theme in this discussion is: "what you tell yourself matters."
We hope you find this episode particularly helpful during this frenetic time of year. We also wish all of our listeners joyous times with loved ones and moments of gratitude and reflection no matter how you choose to celebrate.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com. Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com. Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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In today's hustle culture, we often associate the need for rest with laziness and apathy. Despite signs that the grind is unsustainable, we keep pushing, seeking more productivity and trying to keep up with (or outdo) our peers.
What if we looked at this another way? Consider the idea that we must first rest in order to bring our best work forward.
Join us for this valuable discussion on giving your body and mind space to rejuvenate even when the pressure is on. We've got examples and strategies to guide you toward a more feasible, at fruitful, approach toward productivity.
Resources: Greg Bennett's Podcast
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com. Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com. Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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We’re wrapping up on month on metabolism this week with a mini-pod to drive the message home: your metabolism isn’t “broken” or “bad” and you needn’t micromanage it in order for it to function. Free yourself from the burden of trying to hack your metabolism to death. We break down the foundational health practices that you can actually DO to promote a healthy metabolism and encourage you to look at the big picture. Thanks for listening!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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The diet and fitness industry is obsessed with metabolism. It can be optimized! Hacked! Kick-started! Maximized! With all the hype and buzzwords, it’s easy to get seduced into thinking metabolism is something to manage and monitor in every waking moment.
We first discussed metabolism and its basic functions in Episode 48, but the myths and misinformation persists so we’re revisiting it! Let’s talk about the basics of metabolism, what it is and what it isn’t. We’ll also hit on some common misconceptions about revving up metabolism through various methods touted on social media, plus things you can actually do to encourage your own metabolic health.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com. Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com. Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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It's hard not to notice all the cool things other people are doing, seemingly living a life above and beyond your own. Social media is a constant highlight reel, and we've all had that friend one-up our chill weekend recap with some epic adventure. FOMO is real.
What if what you're missing out on is not the big, exciting, brag-worthy events, but the meaningful, enriching moments right in front of you? How can we pump the brakes on the desire to always be doing bigger and better, in order to zero in on the pieces of life that really matter?
Join us for this look into how hustle culture is pulling us away from being present and appreciative. We have insights from experts, personal stories and a few strategies to help you ditch the FOMO...because it's causing you to truly miss out!
Brad Stulberg's Instagram
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://podcasters.spotify.com/pod/show/middleish/support
It's back-to-school time and we've nailed the vibe with this month's topic: school meals.
In keeping with the theme of food fears parents have for their children, school meals trend toward the top of the list of nebulous anxieties. Rumors fly about how "processed" the foods are and how they're lacking in nutrition.
Here to clear all of this up is Registered Dietitian, Chef and School Meal extraordinaire, Brenda Wattles. Hear how Brenda's career path has brought her to the task of tirelessly helping school nutrition programs thrive, grow and feed our nation's kids in the places they learn.
Even if you don't have children in school, this discussion is enlightening. School meals play an integral role in our nation's economy, agricultural systems and the health of society. Give it a listen!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://podcasters.spotify.com/pod/show/middleish/support
If we didn't present a strong enough case against the use of fear in childhood nutrition in our full-length episode, let's just make sure we got our point across.
First of all, we hear you parents who are concerned about your child's nutrition and health. We see the messaging around food and understand why the fear around food exists.
In this mini-pod, we validate the concerns parents have and offer several ways to address your child's health and nutrition...without relying on fear-based information to guide you.
Elly Satter's Division of Responsibility
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://podcasters.spotify.com/pod/show/middleish/support
It's back! Our previous review of misguided fear-mongering health messages was so popular for you (and so cathartic for us) that we decided to do a sequel. This time, we're looking specifically at the most deplorable of the Fear Factor scum: those who prey on parents of young children.
With a focus on reducing sugar intake, eating "clean" and protecting children from the evils of big food, the media world has taken what could be considered a wholesome and informative approach to child nutrition and distorted it into a moral jungle gym of paranoia around food. We believe every parent is doing the best they can. And every parent has an earnest interest in their child's health. We want all parents to feel supported and informed--not scared--when it comes to feeding their families.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://podcasters.spotify.com/pod/show/middleish/support
This episode is for everyone who has a body.
We have the privilege of interviewing Dr. Mary Pritchard, a psychology professor and body image researcher at Boise State University. Dr. Pritchard has dedicated her work to understanding and combatting skewed body ideals, particularly in athletes, and how those ideals precipitate disordered eating.
Our views on body acceptance, weight stigma and true total health are well established. But to sit down with an expert in the field who is actively studying the intricacies of body image is truly an honor. To say we're excited to bring this discussion to you, our listener, is an understatement to say the least!
Be prepared to learn about the history of the body ideal in society, the roles of media (including social media) and a few tips on dismantling any harmful notions you might hold about your own body. If this discussion resonates with you, please pass it along to someone else who might find it helpful.
About Dr. Mary Pritchard
Research by Dr. Mary Pritchard
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://podcasters.spotify.com/pod/show/middleish/support
This mini-pod takes a closer look at somer personality traits and temperament correlations with eating disorders. Since eating disorders are psychological illnesses at their core, the way we think and approach life are the drivers behind the behavior.
NOTE: We are not psychologists and these discussions are intended to inform and bring awareness to eating disorders and disordered eating. If you or someone you know may be suffering from an eating disorder, please seek help from a qualified medical provider.
- Resources: https://www.nationaleatingdisorders.org/toolkit/parent-toolkit/temperament-and-personality
- https://www.sickenough.com/
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We've had several conversations on the podcast about harmful eating patterns and body image concerns. We've mentioned that diet mentality is akin to disordered eating, but haven't really delved into what it means to have an Eating Disorder (ED).
EDs are diagnosed by a specific set of criteria found in the Diagnostic and Statistical Manual of Mental Disorders, 5th Edition (DSM 5). That's right, we often think of Eating Disorders as a physical, diet-obsessed issue. And while EDs manifest physically, they originate psychologically. This is an important distinction because it helps people understand why "just eat!" doesn't work for treatment.
Join us for this important discussion to shed some light on a topic that loves to hide in silence and shame. We cover the difference between disordered eating and actual EDs, some shocking statistics about EDs and suggestions on how you can help prevent societal ED encouragement.
If you or someone you know is suffering from disordered eating or you suspect an Eating Disorder, there is help. We have linked the National Eating Disorders website below, which is a great place to start. Also reach out to a qualified medical provider, preferably one who is versed in Eating Disorders.
Resources
NEDA Website
Screening Tool
Eating Disorder Statistics from ANAD
The Emily Program
WithAll
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Call it exercise, training, movement, working out...sometimes it just isn't all music and rainbows. It takes effort, time management, discipline and creativity to stick to a physical activity routine.
But what happens when you truly loathe working out? What's behind the disinterest and "meh" attitude toward something we know helps us feel better? And is there a way to break through?
In this episode, we tackle five things we commonly hear interfering with exercise enjoyment. This conversation can apply to all levels of exercisers, from the casual walker to the elite athlete.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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OK, we really dislike the term "superfoods" (listen to the pod for the reasons) but since the term resonates with health-conscious individuals, we're running with it! And if you think a "superfood" can't be processed...think again!
In this episode we provide 10 examples of foods that have a wide range of health benefits despite being processed. Our current food culture would have you believe that eating these foods is at the very least, doing nothing for your health, and at the very worst, poisoning you. Let's set the record straight.
Some of our choices might surprise you, and some of them are a bit tongue-in-cheek, but we hope you enjoy this informative episode and see processed foods in a different light.
Resources:
Lycopene in foods: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3850026/#R112
Chocolate and chromium: https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-benefits-of-having-a-healthy-relationship-with-chocolate#:~:text=Increases%20heart%20health%3A%20The%20antioxidants,and%20death%20from%20heart%20disease.
Anti-nutrients: https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/#:~:text=Phytates%20(phytic%20acid)%20in%20whole,interfere%20with%20normal%20nutrient%20absorption.
Canned veggies: https://fruitsandveggies.org/stories/canned-fruits-vegetables-good/
Cranberries: https://www.bbcgoodfood.com/howto/guide/health-benefits-cranberries
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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Ever notice how influencers tend to gravitate toward fear mongering as a motivational tactic? Have you watched a video and felt a sense of dread, panic, shock or anxiety based on the message being presented?
In this episode, we break down how fear is used by the health and fitness industry in powerful, but manipulative and damaging ways. Whether it’s the ingredients in your food, how your body responds to eating or what you should or shouldn’t do in the gym, we’ve got plenty of material to help dismantle the fear factor when it comes to human health.
References:
-Good accounts to follow: @foodsciencebabe, @drspencernadolsky, @girlsgonestrong, @langernutrition, @thehungryclementine, @findfoodfreedom, @happystronghealthyrd, @danny.mantranga, @simonhill, @thenutritiontea @theplantslant -Organic foods and pesticides: http://npic.orst.edu/ingred/organic.html and OMRI Organic Materials Review Institute, https://www.omri.org/omri-lists (has 194 pages of acceptable pesticide products–that’s just for crops, not livestock!)
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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We're a few weeks into 2023 and history tells us that by now many New Year's Resolutions have lost their luster. If you're one of those who have already thrown in the towel, you need to listen to this discussion. Still going strong with your New Year goals? High Five! You'll still benefit from the ideas we share on navigating the unknowns down the road and avoiding pitfalls of the start/stop cycle.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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It's resolution time! While some people get super psyched for a fresh start, others might be filled with anxiety around choosing a goal for 2023. It can feel overwhelming to approach an entire year with the pressure of bringing forward your best you.
While we're fans of the best version of you, consider that it might not emerge how you think it should and it certainly won't be perfect. None of us are; we're humans! So here's an episode to help keep you a bit more grounded as you launch into 2023. We call this a "revolution" because it's a drastically different way to look at approaching the New Year--without unnecessary pressure to bring your A-game.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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As we find ourselves heading into the thick of the holiday season, many people are asking us how to navigate it in a way that doesn't feel like they're on a runaway train. Parties, wrapping up work projects, family visits, shopping, volunteering, church activities and various holiday festivities can leave us all feeling like we need a reset once January hits.
This incessant hustle is often what drives people to set New Year's resolutions, many of which ultimately fizzle. Allowing others to control our lives and tossing our self-care to the curb for a couple months can do that. We're here to help!
We've got 5 helpful phrases to try out this holiday season. These are things you can actually SAY to help you set some boundaries, reclaim a bit of your own time and space, and perhaps feel a bit more centered this year. These phrases work in many different scenarios, from work to family and beyond.
Let us know if you try one and how it went for you! We love hearing from our listeners. Happy Holidays from your Middleish crew!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
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Time to lighten things up a bit! We love interviewing each other once in a while and we thought the perfect subject matter would be talking about some of our favorite things.
We styled this after the popular game "Table Topics" and withheld some of our questions as a surprise reveal during recording. We hit on all kinds of things, from favorite trips to favorite foods to favorite daily moments. Each time we do an episode like this we learn something new about each other and we hope you enjoy getting to know us a bit better, too!
In this month of gratitude, remembering some of the best things everrrrr in life (that's how Michael says it, by the way) can keep you grounded, happier and moving forward with a grateful heart.
If one of our questions sparks a funny or poignant or memorable story from your life, we want to hear it! Shoot us an email at middleish@gmail.com or hit us up on social media and we'll share it on our next podcast or Instagram Live.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Wrapping up this month's topic addressing society's obsession with the "perfect" diet. We've got a few examples of how you can explore the best eating pattern for you while disregarding all the noise in the diet and fitness industry that you're doing it wrong. You're not! Spoiler: If you're doing what's best for YOU, then you're on the right track!
Resources:
Information on Orthorexia
Dietary Guidelines for Americans
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Does the perfect diet exist? Honestly...yes and no. The answer is nuanced (so Middleish of us!)
Fundamentally speaking, there are a key set of nutritional principles that are strongly associated with positive health outcomes. Most diets, even the faddest of the fad diets, tend to embrace these concepts. However, what this looks like for each individual can differ and there is no "perfect" eating pattern for all. Furthermore, consider factors in your life that make an eating pattern sustainable like budget, food availability, time availability, taste preference, cultural considerations, etc. It has been said before and we'll say it again: the perfect diet for you is the one you can stick to and feels good to your body and soul.
We cover the latest nutrition guidelines to get started on your "perfect" diet, plus tried and true eating patterns that embrace flexibility while protecting your health.
US News Diet Rankings mentioned in this episode can be found here.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We've been doing this Middleish thing for well over two years now. And both of us have believed in the concept of Middleish long before we started this podcast.
All of our work and conversations over the past couple years have only deepened our stance that there's some real magic in the middle. In this episode, we present the basis of our Middleish philosophy and some of the ways we've changed our approaches to work and life by viewing it through a more moderate lens.
Referenced in this episode: https://www.middlewaysociety.org/middle-way/
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We're trying something new! This mini-episode is a continuation of our discussion around health and fitness experts being wrong. Our humorous review of misguided old health recommendations was so well-received we thought we'd bring you more.
Enjoy this entertaining look at how celebrity misinformation, modern street drugs and, um, "meat grinders" were once promoted as health hacks.
Links to make you laugh:
History Channel Article
Brenda Dixon absurdity
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
How many times have you clicked on an eye-catching article and found that the messaging therein is remarkably different from what you thought you knew about nutrition or health? In today's maelstrom of online information it's probably becoming more and more frequent. It can feel impossible to trust what "experts" are telling us when it seems to change constantly and conflict with other experts' recommendations.
This episode is designed to help you feel a bit less flustered with the nutrition and health information you encounter on the daily. We discuss the difference between science and expert opinion, plus how individual biases influence health messaging. It's important to remember that science is constantly evolving. Most health experts provide the best information they can based on the available evidence...and we need to expect that information to change as new and more complete evidence emerges.
Stay tuned to the very end where we have a little fun with health and nutrition messages that have (thank goodness) evolved over the years!
Links:
Vintage Ads - https://allthatsinteresting.com/health-ads-terrible-advice
Doctor Recommended Cigarettes - https://tobacco-img.stanford.edu/wp-content/uploads/cigarettes/doctors-smoking/lucky_20679.jpg
Walking Article - https://lifestyle.livemint.com/amp/health/fitness/why-you-need-to-do-more-for-your-fitness-than-just-walking-111653409670349.html#read-more
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
You've finally gotten some momentum with a workout routine, then your kid gets sick and you can't get to the gym for a week.
Food prep is ticking along great and then you get invited to various spontaneous lunch meetings over the next several days.
A great job opportunity has emerged and you'll be relocating, just as you're gaining momentum with your health journey.
We get it. All of these examples show that, "Congratulations, you're human!" Too often, people simply give up when the going gets tough. Like this was unexpected and it's a sign that it's time to quit.
We're here to tell you that unexpected hiccups are inevitable in your health journey. We've got some powerful client stories and a few of our own examples to show just how creative you can be when life offers up lemons.
WE NEED YOUR HELP! Toward the end of this episode we ask for your submissions to show us how you successfully handle the unexpected in your life. Simply record a quick (10-15 sec) video telling us the following: "I had planned (healthy action) _________, and this happened (disruption), so I did this instead (strategy/navigation).” Either email them to us at middleish@gmail.com or send through Instagram @middleish_podcast. We can't wait to hear from you!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We've talked about body kindness on the podcast before (way back on episode 8) and since then we've seen an emerging argument against practicing self-acceptance and self-kindness.
"But if I'm kind to myself doesn't that mean I'll give up on my health goals? I'm not ready to simply accept my body and stop working to improve myself."
In this episode, we address this common misconception. Being kind to yourself absolutely does not mean "giving up." We have found that most people who treat themselves with kindness and practice self-care are actually more likely to engage in healthful behaviors. And least of all, wouldn't it make sense to feel better simply because you're not berating your amazing body everyday?
People who feel better often will follow up with treating their bodies better. We invite you to explore some of our tips to engage in more body kindness and notice the energy shift it brings.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We've been talking about habits all month and hopefully the ideas have been helpful for you. Now it's time to put this information to task.
We all have habits we'd like to change, or habits that are really helpful and we have no idea how they came to be. Today's mini pod gives you straightforward, simple guidance on building awareness around your habits--good and bad.
The only way to change our automatic, unconscious behavior is to become more aware of it. Listen in and start shifting your habits to take you in the direction you want to go!
Support this podcast: https://anchor.fm/middleish/support
Oh how we love a double entendre!
Old habits refers to the fact that one of our very first podcast episodes was on this very topic. In fact, it was the first topic we really dove into on Middleish. While that episode now feels relatively “old” to us, this subject is something worth revisiting and it’s long overdue.
Another perspective is that old habits are the hardest to break. Why is that? Habits don’t require any conscious thought–they’re simply automatic. And many times those automatic thoughts or actions are the very aspects we need to change in order to improve health and wellbeing in our lives.
Join us as we rehash the topic of habits, with new material and a fresh look at some of our own habitual downfalls. We’ve got tips and strategies for you (and as you’ll find, for ourselves) to start progressing with a new habit.
Support this podcast: https://anchor.fm/middleish/support
We've touched on this topic several times before and decided it's high time we devoted an entire episode to this health fallacy. Repeat after me: my weight is not my health.
In an industry so laden with numbers and "facts" it can be downright impossible to decipher what health actually means. How do we know we're actually taking care of our health? Shouldn't I always be striving to lose about 10 pounds for "health reasons?" Can we really claim that weight loss leads to better health? Let's discuss.
If you've been listening to us for a while you'll notice we recently changed our format. Each month, we'll focus on a specific topic and offer rich discussions, actionable suggestions and an interactive Instagram Live once a month. Join us over on Instagram -- we're @middleish_podcast.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
February is American Heart Month! Oh, wait, it's March already?? We might be a bit late on this topic but it's never too late for you to take steps toward protecting your heart and long term health. And we've got an expert to help us do just that!
Over a year has passed since we first had Dr. Spencer Nadolsky on Middleish and we're delighted to welcome him back! Dr. Nadolsky is known as a modern voice supporting evidence-based approaches toward managing chronic disease, specifically obesity, through lifestyle interventions and strength training. As a lipidologist, Dr. Nadolsky is a wealth of knowledge on protecting your heart and monitoring blood lipid values in order to preserve your long term health. Plus, he's got a sense of humor and wit as a "memeologist," which provides for entertaining social media messaging.
In this episode, we dig into the details of cholesterol values, dietary fat sources, and the big picture impact of small lifestyle changes. Dr. Nadolsky does a fantastic job of taking the nitty gritty, scientific information and broadening it to practical suggestions literally anyone can start doing--TODAY.
Dr. Nadolsky's wealth of knowledge is accessible and actionable through his latest endeavor, LiftRx https://drspencer.com/liftrx/ and you can get a laugh by following him on Instagram @drnadolsky. He's also recently launched a podcast with his brother (an endocrinologist) that we think is worth adding to your playlist. More here: http://docswholift.com/docswholift-podcasts/
Support this podcast: https://anchor.fm/middleish/support
If you're paying attention in the nutrition space you've probably heard the term "diet culture." We see this phrase thrown around a lot and realize that not everyone fully understands what it is and how it impacts our lives.
This discussion is to provide definition and context to diet culture. We reveal how diet culture is ingrained in us from a very young age, why it is so harmful and how sneaky it can be in the wellness industry.
If you've been listening to Middleish for a while, you'll recognize how many of our past topics focus on dismantling diet culture and revealing it for the lying, damaging institution that it is.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We recently had a listener request to delve into the world of fast food. This episode is not what you might be expecting from two health professionals. Let's start by reliving some of our very own favorites (that's right, we enjoy fast food too!)
Beyond fantasizing about our perfect fast food meals, we dive into navigating menus and making informed choices when you're eating out. Join us for tips on how to feel confident in that space and avoid the ensuing judgment that tends to accompany a fast food meal, plus various options for choosing what's best FOR YOU. Period.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
When we first put this topic in our calendar, I (Erin) assumed we would approach it from the perspective of focusing on the small, consistent steps that lead to big-picture changes. After all, this measured approach to lifestyle changes is part of our schtick!
Wow, did this conversation provide so much more! What about when we focus too much on the planning details and lose our clear path to lasting change? Or can we get bogged down in the minutiae of health changes when we really need to check off the bigger action items? In other words, "majoring in the minor" can be both helpful and hindering to our health changes.
Join us as we weave through this intriguing discussion. Using client stories, our own experiences and evidence-based behavior change strategies, we'll help you find clarity on what details to focus on and how to stay the course in your lifestyle changes.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
The phrase "emotional eating" is often laden with negative connotation. We're encouraged to "stop" emotional eating or "combat" emotional eating, which might seem like the right approach on the surface but we don't think that's the best approach.
Rather, we present the case that emotional eating is both an acceptable and natural response to what we're feeling and can influence our emotional experience. The crux is that food is not the ONLY way to answer emotional experiences, nor is it a necessary gateway of evoking certain feelings (think always having cake at a celebration).
If you enjoyed our conversations about Intuitive Eating and "Name That Emotion" (episodes 18 and 45) then this will be another goodie for you to enjoy. We think this conversation is valuable to anyone who has ever tied eating to an emotional experience (so, basically everyone).
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Why is it that we adults tend to guide children to do things we are not necessarily willing to do ourselves? "Eat your veggies," or "Be nice to your sister," or "Turn that off and go outside and play." Even though we know that modeling behavior for children is the most powerful teaching tool, it's very easy to fall into our own adult routines that contradict the values we're trying to instill in the next generation.
We say this on all of our episodes revolving around children...this discussion has something for everyone! Even if you're not a parent, there's a child in your life that could benefit from your example. Have a listen, take a look into your own behavioral patterns and see if seeing them through the eyes of a child might be the perspective shift you need.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
The New Year is a time for a fresh start, setting goals and reflecting on where we are in our lives. We often see New Year's resolutions around health, fitness and diet...yet these resolutions tend not to stick. Why is that?
There are key ingredients missing in many people's resolutions. We invite you to join us for this valuable discussion. We have five specific things that are GUARANTEED to make your New Year more enjoyable, more productive and more sustainable than any fad resolution can offer.
Which of these gems do you plan to focus on in 2022? We want to hear!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Our guest this week, Mark Breedon, operates under the Instagram handle @training.strong.women. After following his social channel and hearing a few of his podcast episodes, we knew he’d be a perfect fit for a Middleish conversation.
Hear how Mark came to work in the space of body positivity, specifically with women, in order to break down through barriers in the fitness industry. Mark's easy, straightforward manner addresses some big misconceptions about strength training, structured exercise and what it means to be a fit human.
You can follow Mark on Instagram @training.strong.women and hear his wisdom on "Who's Lifting Today?" anywhere you get your podcasts. His website is https://badasslifter.com/
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
What is the difference between structured exercise and joyful movement? Can they coexist? Do you have a balance of both in your life?
We explore these questions and more in this episode. Between Erin's background as a highly trained athlete and Michael's specialization in physical training, it's easy to lose sight of how moving our bodies bring us joy. This discussion is as much for your Middleish hosts as it is for you.
If you've tuned in for a while now, you'll know that we believe true health is far more than just diet and exercise regimens. We invite you to join us in this exploration of how to make physical movement more fun, more spontaneous and more fulfilling in all aspects of health.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We have a guest this week! Cody Sohn is a Certified Mental Performance Consultant who works as an Assistant Track and Field and Cross-Country coach at Boise State University. With such a unique range of experience (she's worked with the military community, athletes of all abilities and even some work on herself) we were fascinated with the tangible, relatable skills she has to offer.
Cody holds a Master of Arts in Sport and Performance Psychology from the University of Denver. She is currently pursuing an EdD in Sport and Performance Psychology with an emphasis in Clinical Mental Health Counseling at the University of Western States. She lives in Boise, ID with her husband Trent and their dogs and cats. Cody loves trail running, hiking and camping out in the mountains.
We hope you enjoy this conversation that takes a deeper look into the mental side of top performance (not just in sport). We often forget that the way we think and what we tell ourselves has a direct, real impact on our actions. Cody does a great job of highlighting various mental skills with stories from her own life and those with whom she's worked.
Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
How do you handle it when thoughts become unhelpful? No matter how positive you are, it's likely that you've been hijacked by some downer diatribe in your own mind at some point. It can be hard to find your way out of the tangle, and we see you.
In this episode, we explore several techniques and tips to transport yourself out of the mental spiral and into the here-and-now. We've said it before: we're not psychologists. But we're helpers and we have experience and expertise to share. We hope this discussion provides you with something worth testing out in your own life. And we'd love to hear about it!
Maria Dalzot: @mariadalzot on Instagram
Podcast referenced: The Appetite by Opal Food + Body Wisdom, talking with Maria about polyvagal theory: https://www.opalfoodandbody.com/the-appetite-111-athletes-intuitive-eating/
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We are firm believers that people don’t slow down because they age, they age because they slow down. Those Golden Years are inevitable and it’s best to embrace the changes in our bodies rather than lament them. In this discussion, we examine considerations for fitness and nutrition as we grow older.
Everyone who listens to this episode is getting older...by the day, by the year. Even if you’re still feeling young and spry yourself perhaps you have someone in your life who has achieved AARP status and could benefit from this info. In any case, there are valuable takeaways from this discussion.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Many of the terms we hear in the fitness and nutrition industry are trendy, often made-up words intended to catch your attention and create media buzz. Unfortunately, these buzzwords catch fire even without clear definitions or agreement from industry experts.
A few examples of grating terms that we'll unpack here: "clean eating," guilt-free eating, misconceptions around HIIT, thigh gap and anything around earning food. Our aim is to help you strengthen your radar for these misleading and triggering messages so you can squelch the buzz and focus on true health.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
A listener question about pre-workout supplements inspired this episode. That and the fact that we both get asked about various supplements all the time.
Which ones are best? What do we recommend? What about [insert latest over-marketed miracle product here]? While we can’t possibly cover every supplement in question, many of the usual suspects are reviewed here.
Resources:
https://www.grandviewresearch.com/industry-analysis/dietary-supplements-market
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7231191/
https://www.healthline.com/nutrition/pre-workout-supplements
https://www.news-medical.net/news/20211011/Deadly-dry-scooping-pre-workout-powder-is-becoming-popular-on-the-internet-research-shows.aspx
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0247-6
NSF International: https://www.nsfsport.com/about-us/
Informed Choice: https://choice.wetestyoutrust.com/about-informed-choice
US Pharmacopeia: https://www.usp.org/about
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We know you've been holding your breath for this one! After much teasing and dabbling on the topic, we've finally put together an entire episode devoted to ketogenic diets.
We use the term "diets" (plural) because as you'll hear there are wide variations in what many believe constitutes a "ketogenic diet." This is not just an opportunity for us to rant, although there is some good fun poked at certain aspects of this industry. You'll hear a little about the history of ketogenic diets and how they've been successful in clinical settings. We explain how/why the diet works if done properly and how it is typically done improperly by the unassuming masses who have been duped (yet again) by the diet industry charlatans.
Oh, and get ready to chuckle as we cover an actual, clinical ketogenic diet plan.
This isn't to tell anyone what they're doing is right or wrong. Rather, our goal is to clear up many of the misconceptions around the keto craze reveal this fad diet for what it is.
Resources:
https://academic.oup.com/jn/article/150/6/1354/5673196?login=true
https://onlinelibrary.wiley.com/doi/full/10.1111/obr.13053
https://www.sciencedirect.com/science/article/abs/pii/S0021915019315898
https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
https://foodandnutrition.org/from-the-magazine/the-ketogenic-diet-a-breakdown-of-this-popular-eating-plan/
https://www.todaysdietitian.com/newarchives/0119p26.shtml
Sample Diet Plan
Sample Food List
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
How do you respond when confronted with an uncomfortable situation? Do you deflect and pivot to something more familiar? Ever seen it coming and decided ahead of time what the outcome will be, so you preemptively give up? Perhaps you're not even aware you do any of these things.
In our work with clients, we've observed a myriad of ways that people deal with discomfort in the realm of health changes. One method that we see very seldom? Leaning into the discomfort. Meaning, acknowledge it and accept it (whatever situation that may be) and then take action that aligns with your true direction anyway.
It is super challenging. Even we ourselves struggle in this area! In this episode we share some of our personal and professional experiences with the concept of leaning into discomfort. We also explore expert perspectives from others. We hope that your next encounter with an uncomfortable situation may be a bit more rewarding on the other side.
Resources:
Laura Golojuch Article
The Practice of Groundedness
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Teenagers are a unique group. They're not adults making fully autonomous decisions for themselves, yet they crave freedom. When it comes to food, this is a major concern for parents because their child (yes, they're still growing!) needs more than they realize. All teenagers are at risk for of inadequate nutrition, but for teen athletes this risk becomes amplified.
On top of nutrition shortcomings, the mental and physical wellbeing of teen athletes adds another layer of concern for parents. Adolescents are taxed with demanding schedules, sport expectations and obligations and are expected to perform academically as well. Oof! They need the right fuel to get through each day!
Our discussion today centers around the unique aspects of teenage health. We address specific foods that tend to be lacking in the teenage diet and strategies to fill those gaps. We share our perspectives on how to help your teenager stay healthy with all they have on their plate (pun intended). And perhaps offer a little reassurance with a side of levity, since both of us turned out okay. ;-)
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
This week, we are fortunate to have our friend Brian Fretwell on the podcast to give us an update on some really cool work that he's doing. Brian first joined us in July of 2020 for Episode 7. His intriguing work in neuroscience, social behaviors and communication gave us plenty to think about in how we interact with others and insight into our own beliefs and behaviors.
Over the past 15 or so months, Brian has been focused on putting his deep understanding of neurobiology and human interaction to work in a new project. In short, Brian is helping families and workplaces have conversations that are, in his words, "less boring." We find this work timely and applicable to just about any situation. Whether you're ready to dive into deep conversations with your spouse, or simply looking to enrich an interaction with a coworker, this episode provides a new way of asking simple questions like, "how was your day?"
For more on Brian Fretwell's work, check out his website https://peoplestrength.com/meet-the-team/ and download free or paid resources at https://onemeaningfulquestion.com/ Follow him on Instagram or TikTok @brian_fretwell.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Intermittent fasting!
Don't eat past a certain time!
Eat fat/fiber/protein before starchy carbs!
Avoid sugar at all costs!
People have a lot to say about what foods should be eaten at what times and when people should avoid eating. Let's just start with saying rule number one is "honor thy hunger." Beyond that, there are some physiological considerations for fueling physical activity and we want to share the basics with you.
Even if you're not an athlete, or don't workout hard daily, we've got some helpful tips for timing your eating in a way that works with your lifestyle. Get a better understanding of how our bodies receive food and send signals of satiety, plus how to plan ahead to make sure you're setting your day up for success!
Ellyn Satter's Satiety Graph
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Nutrition recommendations tout the benefits of whole grains and encourage us to eat more of them. Sounds simple enough. Yet confusion abounds as to how to identify a whole grain product, why whole grains are beneficial and if carbs in general are really healthy for us.
Let's dig in! We've got scientific evidence, recipes, strategies and more to help guide you to making the best choices for you. And to keep things fun, we've got a few little-known factoids to share along the way.
References:
https://www.sciencedaily.com/releases/2020/08/200811120112.htm
https://foodandnutrition.org/blogs/stone-soup/wheat-not-changed/
https://wholegrainscouncil.org/what-whole-grain
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
This episode is for everyone. Don't think it applies to you because you're young, or not female? We disagree, as menopause is a phase that impacts all of us. It is estimated that about half of the world's population is biologically female and will be directly impacted by the transition that is menopause. And even if you're not female, if you love, live with, care about or work with a female...well, you're likely to be impacted at some point.
Our society tends to shy away from discussing "the change." Often people just aren't sure how to talk about the nebulous symptoms that are really quite intimidating: spontaneous hot flashes, mood swings, brain fog, energy fluctuations and generally feeling the loss of control over one's body. Menopause can be unpredictable and quite frankly very debilitating for women and couples alike.
While we're not experts on the topic, we see you. And we want to bring this discussion to the table. In this episode, we offer some insight into what menopause is and some evidence-based nutrition and exercise approaches that have been shown to help manage symptoms. We want you to thrive no matter the season of life in which you find yourself.
Some helpful resources that informed our discussion today:
https://livefeisty.com/category/podcasts/hit-play-not-pause/
https://www.ted.com/podcasts/body-stuff-with-dr-jen-gunter
https://tinamuir.com/stacy-sims/
https://podcasts.apple.com/us/podcast/episode-50-dr-stacy-sims-menopause-nutrition-and/id1294337640?i=1000436485087
https://drlovely.com/podcast
VA Info Sheet on Adaptogens
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Productivity, that's the name of the game these days. You can rest when you're dead. If you don't do it, who will? We're betting several of our high-achieving, go-getter listeners can relate to this one!
It's common to think that if we relax or set boundaries around our time we won't get as much accomplished. Perhaps we're afraid we'll let someone down or won't live up to expectations. There's a constant urgency to tackle the next thing on the to-do list, even if your body and brain are telling you to just stop already!
If any of this resonates, this episode is for you. It is for all of us (your hosts included) who get wrapped up in do, do, do and lose sight of the value in rest, self-care and simply being in the moment.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Anyone who has frequented a gym or seen a cardio machine lately has probably seen reference to a "fat burning zone" with regard to heart rate. This is an interesting marketing scheme and leads to a foundational misunderstanding of how the body uses fuel at different intensities.
All that to say, you're probably in a fat burning zone as you read this! And as you sleep, as you sit watching TV, even as you walk to the bathroom. It is misleading to say that one must keep their exercise intensity at a lower limit in order to "burn fat," which many equate to weight loss.
We're here to help explain the virtues of different exercise intensities (not just for weight loss) and how to maximize caloric burn, muscle stimulation and generally just feeling good while moving your body...without feeling like you have to stick to a specific "fat burning zone."
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Today, we are challenging you to practice infusing your language with "yes, and..." rather than "but..." in everyday talk. It may seem like petty semantics. And you may not think this is a relevant application of your brain energy. We think giving "yes, and..." a chance could result in a different perspective in many situations.
Often when we're talking about behavior change, there's a "but" involved that negates any progress being made.
"I made it to the gym last week, BUT only once."
"We cooked dinner at home BUT it was just mac and cheese."
"I started journaling BUT I haven't been consistent."
We invite you to join us for this conversation on shifting your language and your mindset with a simple word. Let us know how this feels and if it's useful.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We've all seen those beautiful, perfectly styled photos of "meal prep" on social media, blogs and in magazines (if anyone actually reads those anymore?) There are even entire accounts and sites and cookbooks devoted to exquisitely curated recipes so that you, too, can experience what it is to have stacks of alluring to-go meals in your fridge.
Now, a dose of reality: the majority of people don't have the time or energy or skills to create such culinary artwork. Unfortunately this can lead to indifference toward any planning or food prep because people feel like they can't do it "right."
We're here to show you there is no one "right" way to implement a menu plan. Listen in for some simple tips on how to make your food world a bit more organized and easier to manage...without the expertise of a chef or food blogger!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
"Oh, we can't eat there because ___________ needs something healthier."
"I'm surprised you ordered that, I thought you were trying to be healthy."
"Do you really HAVE to get up early to workout?"
"You probably don't want any, it's not very healthy."
It's interesting how commenting about one's behaviors seems socially unacceptable in a certain context (e.g. you need to be healthier) vs. if someone is actively trying to make healthy changes (e.g. stop being a buzzkill and live a little!)
Many of our clients have experienced this awkward and even demeaning social response to their efforts to be healthier. We as health professionals even encounter these comments ourselves. While it is true that diet and exercise behaviors are largely the choice of the individual, there are almost always social implications to consider. If you've been caught between pleasing your social circle and putting effort into a healthier you, have a listen to this episode. You're not alone!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Everyone has experienced failure at some point in their lives. While failure looks differently for everyone, many people tend to get stuck in the despondency of falling short. Focusing on all the things that went wrong instead of lessons learned is a common pitfall when our best laid plans get tripped up.
What if we could change our view of failure? What might you do differently if you realized you didn't actually fail at all? Using stories from our work, our personal experiences and real-world examples, we dive into this important topic to help you overcome and persevere in the face of "failure."
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
If ever there was a buzzword in the nutrition and fitness world, it's "macros." Although it may seem like mainstream lingo, many people misunderstand macronutrients and their roles in the body.
So of course we're here to set it all straight! Everything from the IIFYM craze to meat strudel (wait, what?!) we've got it covered. This episode discusses the science behind macro counting before it was even cool, and aims to inform listeners about the importance of balance.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
It's no secret that we at Middleish are pretty critical of diet fads and trends...well, diet culture in general, really. And we realized that we haven't really gone into a deeper discussion on fad diets as a pop culture term, what it really means and the current weight loss crazes.
This episode is informative and entertaining. By highlighting some of the most outlandish fad diets in human history, we illustrate why these eating patterns that are so hot one minute don't stand a chance in the long term. Your health and happiness are at stake when engaging in a fad diet, so listen to this before diving into the next "in" thing.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Can an everyday food be toxic? Sure. There are toxicity levels to vitamins, minerals, even water! But there's one really big catch: the dosage and the form are really what matter.
In recent years sugar has been vilified by the masses, purported to be at the root of every health ailment imaginable. The latest craze is to claim that sugar is "toxic" and that avoiding it in all forms will pave the path to dietary enlightenment. Or whatever. Let's dig into this form of food evangelism and discuss some of the evidence surrounding sugar in the human diet.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
It seems the overwhelming message our society receives about body size is that you can simply decide how big or small you want to be. Eat more = get bigger, eat less= get smaller. Yet we see that only around 10% of dieters keep the weigh off long-term. What gives?
While the simple calories in vs. calories out notion has some truth to it, there's also a lot of evidence that indicates your body has a "happy place." Set Point Theory is the idea that each individual has has a pre-determined, preferred weight range and that it can be difficult to adjust that range up or down (not impossible, but difficult). Yes, there are always exceptions, and set point can theoretically be manipulated through various factors.
Join us for a closer look at this concept. We'll review factors impacting set point, how one might approach adjusting their set point, how this impacts food relationship and why it's important for you to even know about this theory.
Resources:
- https://www.apa.org/monitor/2013/10/hunger
- https://eatingdisorders.dukehealth.org/education/resources/starvation-experiment
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990627/
- https://faseb.onlinelibrary.wiley.com/doi/10.1096/fasebj.4.15.2253845
- https://www.mdanderson.org/publications/focused-on-health/what-is-your-body-s-set-point-weight-and-can-you-change-it-.h15-1593780.html
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
As humans, we are programmed to enjoy eating. Food = pleasure, lighting up reward centers in our brains to keep us from starving to death. This is a good thing. You are definitely not broken for finding eating pleasurable!
But an interesting thing happens when we tell ourselves we "shouldn't" have a certain food. Our expectations get blown out of proportion and often we find that resisting that food is a monumental task. Then when said food is available, we go hog wild, telling ourselves we better eat as much of this delicious, off-limits fare as possible NOW because tomorrow we'll be "good" again. And the cycle will repeat when that food is again presented to us down the road...because the story we've told ourselves is that we should never turn down a desirable treat.
This might blow your mind, but what if that always-delicious, never-declined dish was actually not all that great? What if your anticipated favorite food in the world on occasion just didn't measure up? If we've piqued your curiosity, listen in as we discuss when food is disappointing. It might forever change your relationship with food.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Keep your eye on the ball. Good things come to those who wait. Patience is a virtue. We're betting you've heard these canned phrases before, especially when it comes to your health and lifestyle goals.
And still, so many people get derailed by the draw of instant gratification. Making the easy choice. Sticking with what's comfortable. What makes the undertaking of long term success so dang hard? How can we shift our outlook to have faith in the value of future fulfillment over the short term comforts that threaten to pull us off course? Join us as we examine the seduction of immediacy and inspire renewed confidence in your ability to commit to your long term goals.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Now this is a topic every human can related to: setbacks. Maybe it's missing that big promotion at work. Or sometimes it's just feeling like you're struggling with parenting challenges. You implemented a plan to get fit with renewed vigor, only to have life pop up and derail you once again.
Every one of us gets tripped up en route to a goal. How you cope with those inevitable challenges has a profound impact on what you do next. Don't throw up your hands and resolve to wallow in your frustrations. Rather, give this episode a listen and arm yourself with some tools to mentally navigate setbacks.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
If you're a regular Middleish fan you'll know that Erin did a pretty epic event a couple weeks ago. The Unbound 200 is a 200 (and six!) mile gravel race based in Emporia, Kansas. Yes, we know it sounds wildly NOT Middleish to embark on such an adventure.
And yet, we think Erin's recap of her day has a strong theme of finding middle ground for mind and body. If you could never even fathom doing a 15+ hour event, this is sure to take you into the world of endurance racing from the perspective of a former pro. And if you have any interest in dabbling in mind-bending world of double century gravel, perhaps you'll find some nuggets of wisdom that will help you achieve your best on the day.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
How much water do you need in a day? How do we get electrolytes? Could my thirst be falsely interpreted as hunger? Are gummi bears hydrating?
Michael will definitely argue that last point in this episode. But there's much more in this conversation to help you hone in on your hydration needs. We discuss electrolytes, amounts, hydrating foods, thirst mechanisms and a few examples of circumstances where special attention to hydration is of utmost importance. Grab a cold one and join us!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
The one finite resource that connects us all, regardless of demographics, is time. We all have the same number of hours in the day, and many days it seems like it’s never enough.
This helpful discussion hits all the major challenges we often hear about from our clients: procrastination, juggling family and work schedules, prioritizing to-do items and letting things go that just aren’t worth our time.
Research:
https://www.mindtools.com/pages/article/newHTE_00.htm#:~:text=%E2%80%9CTime%20management%E2%80%9D%20is%20the%20process,tight%20and%20pressures%20are%20high.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0245066
Time Management Techniques:
https://www.usa.edu/blog/time-management-techniques/
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
If you've been listening to Middleish for a while, you've known that we've been anticipating our one-year anniversary of the podcast. Needless to say, this is a massive achievement for us and we could not be more grateful to our listeners to making this happen!
Today, we reflect on the past year and how Middleish has evolved since that first episode on June 8, 2020. Our favorite topics and guests, what we've learned and where we want to take Middleish...with a sprinkling of silliness because that's how we roll...is what's in store.
A very heartfelt thank-you is extended to each one of you, our listeners, supporters, friends and family, for bringing us into your lives each week. We are really excited for year 2 and beyond!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We get it. Social media is intertwined into our daily lives. We use it for work, keeping in touch with friends, learning about products, current events and pure entertainment. But between the cute kitten Instagram videos and viral TikTok dance clips there's a tangible downside to the social media world. Ever heard the saying, "Comparison is the thief of joy?" Listen up!
No matter your stance in social media, this is a worthwhile listen. We reveal our own challenges in using social media for both business and personal endeavors. We've also got a few tips to help you suss out the best way social media can serve you in your life.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Some of you may know through our discussions that Michael was diagnosed with Type 1 Diabetes as an adult. This is extremely rare, and proved to be a life-altering experience for Michael as he navigated a new world of health like he never had before.
In this episode, Michael shares his story about finding out he had diabetes and how it impacts his daily life. We talk about developing deeper empathy for others, as well as confronting biases we all blindly carry with us until confronted with them.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Salads seem to be the punchline of many health-focused quips. Referring to them as "rabbit food," our culture has unfortunately stereotyped salads as uninspiring, diet-focused bowls of boredom. We're here to challenge that notion and present salads in an entirely new light.
If you love foodie talk, this episode is for you! We've got recipe ideas, suggestions for adding color and texture to your salads and even tips for exploring greens in new ways (hello, grilled kale Caesar!) We hope you enjoy this light-hearted nod to one of the most under-celebrated meals in the food world today.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
One would think that with such a prolific diet and fitness industry our society would be well-versed in the basics of human metabolism. Surprise! There's a ton of half-truths and misinformation out there. We're here to help cut through the nonsense and provide you with a basic understanding of how your body processes food and nutrients.
This episode hits on basic physiology, digestion, calorie needs, the theory of "starvation mode," and much more. Hang with us, this isn't too science-y but gives you a good handle how a healthy body utilizes food and manages energy intake and expenditure.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Parents, listen up! This episode is designed to help you avoid food fights with your kids. Picky eating, excessive snacking, lack of routine, too many distractions...the list of mealtime woes is a long one. In this discussion we dive into the Division of Responsibility, a term coined by child feeding expert Ellyn Satter more than 40 years ago. Through Michael's experiences as a parent (who works with lots of parents) and through Erin's expertise in child nutrition, we provide a framework from which to build healthful eating habits for your entire family.
And before you think, "I don't have kids, this doesn't apply to me," be advised: we discuss many childhood eating and feeding experiences that shape the way we approach mealtimes as adults. You'll be presented with opportunities to explore your own eating behaviors, which could be just the insight you need to make meaningful change in your food relationship.
Find Elly Satter's Division of Responsibility here.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
It's Earth Week and we couldn't be more excited to welcome back our good friend, Lance Davisson to discuss all things nature, community and connection. We love how Lance is so engaged in the community around him, weaving together his expertise in the natural environment with his passion for human connection and wellness. In this episode, we hit on how the pandemic has impacted our natural spaces and the ways the earth has provided us with several gifts to help maintain health and relationships over the past year. We even get a tad (gasp) political!
If this is your first introduction to Lance, we highly recommend listening to our first chat with him way back on Episode 10 where he shares his story and why community is one of his highest held values. You can find Lance on Instagram @thekeystoneconcept or on Facebook or LinkedIn under The Keystone Concept.
Here are the links we reference in the podcast:
The Boise Swing Tree - a short and touching story about how a tree in a local neighborhood lives on through the people who loved it and eventually laid it to rest
Earth Day
City of Trees Challenge
Lance's Website, The Keystone Concept and one of his main projects The Treasure Valley Canopy Network
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
It might seem a bit odd to hear a dietitian and a personal trainer talk about emotional awareness. Granted, we are not psychologists nor do we claim to have expertise in neuroscience. However, we are humans who work with other humans and we see first-hand how emotional awareness impacts physical health, nutrition and overall wellness.
How confident are you at identifying and naming your emotional state?
Are you comfortable talking openly about emotions, or is it too touchy-feely and challenging?
Why should you even care?
Because our emotions often drive our behaviors, that's why. And believe it or not, those with better emotional awareness tend to adopt healthier habits, have healthier relationships and have an overall more optimistic outlook on life. Join us for this helpful insight into becoming more familiar with your emotions.
Research Articles- https://journals.sagepub.com/doi/abs/10.1177/0361684310388785
https://onlinelibrary.wiley.com/doi/abs/10.1002/erv.848
https://www.6seconds.org/2021/01/08/getting-unstuck-power-naming-emotions/
https://www.tandfonline.com/doi/abs/10.1080/02699930801961798e
Emotion Wheels- https://humansystems.co/emotionwheels/
https://positivepsychology.com/emotion-wheel/
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
In a world of devices, schedules, meetings and endless distractions, the concept of eating quietly...mindfully...can be a bit daunting. We can totally relate! Which is why we want to offer some simple steps to infuse a little mindfulness into your next eating opportunity.
Join us as we present a case for tuning into the moment next time you're about to put food or drink in your mouth. Learn about the "Raisin Meditation" and feel free to practice it yourself in the link below. Don't worry, we spared you the experience of hearing Michael do the Raisin Meditation" on live recording...only because we didn't think of it sooner!
Raisin Meditation
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We all learn about food at some point in our lives, whether we like the process or not. It starts during infancy (actually en utero but we don't get into that here), proceeds through childhood and by the time we're adults we have well-established opinions on food.
"That tastes amazing."
"That stinks!"
"Eeeeeewww I hate [insert gross-to-you food here]."
Whether you have kids or not, we think this episode is for everyone! If you eat food, we think you'll glean some insight from this discussion. You're invited to step into the kitchen from the perspective of a child and revisit your own opinions on flavors, cooking and how we all learn about this complex world of food.
Ellyn Satter's Division of Responsibility: https://www.ellynsatterinstitute.org/how-to-feed/the-division-of-responsibility-in-feeding/
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com. Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Our faithful listeners are well-acquainted with "Meaning in the Mundane," included in every episode. We wanted to share the story behind this practice and why it has become an integral part of the podcast.
Beyond its inclusion in Middleish, finding meaning in the mundane has unexpectedly rooted itself in our lives. It is interesting how we often overlook the most treasured aspects of our lives due to their monotonous, unexciting nature. We invite you to keep an eye out for the meaningful corners of your life that might pass by unnoticed.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Few things get people fired up like a good, healthy competition. But what if a perceived "healthy" competition is anything but? Yes, we're talking about weight loss competitions.
In this episode, we talk about the give and take with turning weight loss into a competition. Be it in the workplace, on television (hello, Biggest Loser) or simply within yourself, competing against the scale doesn't always equate to health. In fact, we present a case for focusing on daily behaviors rather than pounds lost. Join us for this fun and insightful discussion.
Resources:
Poodle Science
Race to 270
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We're willing to bet that most of our listeners have heard the phrase, "Abs are made in the kitchen." This and many similar proclamations swarm the internet under the guise of inspo or "wellness" motivation.
The truth is, soundbites and memes leave no room for nuance or rational, evidence-based discussion. Furthermore, many of these phrases are nothing more than diet culture propaganda designed to get us to buy a product or service in order to placate our inner critic.
This episode unpacks several of these purportedly "inspirational" phrases that we hear often in the name of fitness and health. We offer reasonable, self-constructive rebuttals to help you silence the voices that cause you to feel less-than and rectify your relationship with food, your body and your mind. A little ranting, a little humor and a lot of logic and compassion are in store for you!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Plant-based eating has become a very popular in recent years, and as with many food trends there's a boatload of terminology and misconceptions. Vegan, Whole Food Plant-Based, all the different "arians" are just a few of the variations on plant-based eating. It can be so confusing even Erin missteps in defining them!
Let's get clear on these eating patterns, what they do and don't entail and what the research actually says about eating plants. We find that putting plants at the forefront of any eating pattern is usually more sustainable than following a rigid diet label. Listen in and see if this information helps you emphasize plants in a way that works for you.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Most people love when their lives are made easier. Technology has given us automobiles and copy machines and microwaves and computers. The health and fitness industry is no different, promoting plentiful quick fixes with little effort. But is convenience really the tool we need to grow and improve?
In this episode, we showcase some of the trade-offs when approaching this yin-yang of life. Through various examples, we invite you to take a look at how you choose between convenience and effort in your daily life. Some of you may find the need to push a bit outside of your comfort zone, while others may find they're overburdening themselves in unhelpful ways. This discussion can help you determine the right amount of balance for you!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
We apologize for Erin's audio during this recording. Due to some computer adjustments we didn't realize her Zoom settings had been reset and the "good" mic was not picking up. It was early morning...surely you can forgive us. ;-)
How many of you have felt utterly dazed by the conflicting dietary recommendations you see and hear? Eating should be simple! Yet society has found a way to make us question literally everything we put in our shopping carts and on our plates. Whether it be confusion around macros, intolerances, expert advice or fear-mongering propaganda, there's a strong case for revisiting the basics of nutrition and eating. We at Middleish often have clients ask us (with a detectable level of embarrassment), "What's the right way to eat?"
We hope that this episode will leave you feeling a bit more settled in your own practices of how to eat. And if you have dietary challenges unique from the masses, please seek out the help of a Registered Dietitian or other qualified professional to help provide the guidance you need.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Chances are you've heard the term, "trust your gut." But did you know that your gut actually has a mind of its own? How about the fact that you're hosting billions of little organisms in your digestive tract that rely on YOU to feed them? Did you know that this massive colony within you could impact disease risk, skin health and even your mood?
Join us for this interesting but not-too-scientific look at how your gut health impacts your overall health in ways you probably didn't realize. We'll discuss how dietary choices and exercise habits can positively or negatively influence the maintenance of your gut microbiota. Listen up for some foods that you might consider including more often in order to keep those buggies going strong!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Have you heard the term "self-care?" Recent focus on mental health and coping with continued stress throughout the pandemic has brought this concept to the forefront of health conversations. But what does it really mean? Misconceptions abound, like assuming self-care is "lazy" or means that you're selfish. It's time to set things straight!
Erin and Michael have advocated for self-care since day one of Middleish. This episode takes a deeper look at the definition of self-care, what it is and what it is not, and how to determine your best approach to taking care of yourself.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
What is it about celebrity lifestyles that cause people to abandon all reason and follow like lemmings? Fad diets, fitness regimens, complicated or rigid daily practices and cleanses are seductive yet misguided methods that celebrities promote to their fans.
We're here to investigate a few of the most popular cult followings of late. Adele, Tom Brady, Gwyneth Paltrow and Beyonce are on the list, as well as a few others. Join us for this revealing and somewhat shocking discussion on the mystical world of celebrity health hacks.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
The fear of failure is a common part of being human. When faced with the possibility of falling short of your goal, how do you respond? Some people avoid setting goals for this reason. Others charge forth with such a fixation on "not failing" that they run themselves ragged and lose sight of the learning in the process. And even though it might sound odd, the fear of success can actually be just as burdensome.
In this episode, Erin and Michael take a closer look at how fear impacts our progress (both positively and negatively) and some strategies to leverage a healthy dose of fear to your advantage.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
As we launch into 2021, many of you are no doubt getting hyped up about starting something new. We at Middleish know all about the resolutioner's mission, especially since the top targets are diet and exercise. And we want to help you be successful!
In this episode, we discuss the virtues and pitfalls of following the standard resolution trajectory of old. We highlight some of our favorite ways to approach a new goal, even referencing some of our most popular early episodes that can aid in setting forth on a path that will stick this year.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
You can also listen on Apple Podcasts, Spotify, Google Podcasts or Anchor.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
"Write that down" is more than a catchphrase or a punchline. Turns out, there are tangible advantages of unpacking your brain onto paper the old-fashioned way.
In our experience, just about everyone can benefit from keeping journal. Some have experienced revelations. Others do it to organize their thoughts or schedule. We share how we have tried various types of journaling and discovered perks for ourselves. Whether you're an avid, daily recorder or if you've only considered sitting down with pen and paper, there is something to gain from listening to this episode.
And as a funny aside, when Erin threw out the word "journalize" mid-episode we weren't sure it was a real or made-up term. Turns out it is valid! Merriam Webster says so.
Resources:
- Study from Scientific American: https://www.scientificamerican.com/article/writing-can-help-injuries-heal-faster/
- https://intermountainhealthcare.org/blogs/topics/live-well/2018/07/5-powerful-health-benefits-of-journaling/
- Physical writing activates “reticular activating system” or the data filter of your brain https://www.youtube.com/watch?v=QCnfAzAIhVw&feature=emb_err_woyt
- Ryder Carrol- Bullet Journal: Declutter the mind on TED Talks https://www.youtube.com/watch?v=ym6OYelD5fA
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
If there's one aspect of "moderation" that's been hammered (pun intended) home, it's the consumption of alcohol. We've heard health accolades of moderate alcohol intake and warnings of too much. How is moderation really defined when it comes to enjoying that adult beverage of choice? Why do some people handle their drink better than others? How did Michael end up regretting an encounter with grandmas and tequila? It's all here in this episode!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Let us know you like what you hear! Small donations from our listeners help to support Michael's gummy bear habit or go toward a new houseplant that will inevitably die under Erin's care. We appreciate all of our Middleish listeners! Support this podcast: https://anchor.fm/middleish/support
Support this podcast: https://anchor.fm/middleish/support
Do you want a plan to hate exercise?? Have we got a deal for you! Kidding...we want you to LOVE moving your body and finding joy through exercise.
In this episode Erin and Michael challenge many assumptions about exercise: that it needs to be hard, painful, extreme and unenjoyable. Whether you're just starting out with exercise or if you're a seasoned athlete who has executed a number of high-level training plans, this episode has some helpful thoughts for everyone.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com. You can also listen on Apple Podcasts, Spotify, Google Podcasts or Anchor.
Support this podcast: https://anchor.fm/middleish/support
This week Erin and Michael have the pleasure of interviewing Pratik Patel, a motivated and insightful coach, Registered Dietitian, author and advisor. Pratik walks us through his trajectory of learning about health, fitness and human behaviors that led him all the way to a groundbreaking role in the NFL. Through his passion for personal growth and humility to make some missteps along the way, Pratik shares some of his triumphs and (we think more importantly) some of the lessons that apply to sport, career and life.
There's a bit of everything in this episode: philosophy, humor, reality and an inside look into the world of football at its highest ranks. We hope you get something out of hearing Pratik's story...we think there's a lesson for everyone here.
Follow Pratik on Instagram @pratikxpatel or find him on Facebook under Pratik Patel. He just dropped his own podcast, The Man on Fire Podcast on Spotify: https://open.spotify.com/show/65N1Y9MzoKe1DAA3DF2lKX
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
Evangelism has religious connotations, and no disrespect is meant by using the term "Food Evangelism." The evangelism explored on this episode of Middleish has to do with the overzealous advocacy of what many deem the right-- the only-- way of eating or being healthy.
Whether it is from a stream of self-proclaimed visionaries on social media or from your friend who seeks to convert you to their righteous new diet discovery, food and fitness evangelism is everywhere. Recognizing it for what it is can be challenging and social taboo even in casual conversation. At its worst, food and fitness evangelism can lead to feelings of failure, inner conflict and even shame for not being a proper follower.
In this episode, Erin and Michael highlight a few of their least favorite offenders in the health evangelism world. Fad diets proliferating food myths and marketing ploys rampant in the fitness industry are among the primary topics explored in this discussion. The goal with this episode is to help you navigate food evangelism guilt-free and realize that it is never wrong to choose what's right for YOU!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com.
Support this podcast: https://anchor.fm/middleish/support
Erin and Michael have had the privilege of hearing a wide variety of personal stories over the years. Lezlie Walla is one such story that shows just how diverse someone's health journey can be. From drug addiction to eating disorders and living through two different bariatric procedures, Lezlie candidly reveals how she's gotten where she she is today (being an avid runner!) and why she still has so much growing to do.
We hope you enjoy Lezlie's no-nonsense and refreshingly honest interview. She inspires us to keep taking steps forward, no matter where we are right now and we are so grateful to share in her journey!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
With Thanksgiving coming this week, many people find themselves in a challenging world of food, stressors, jacked-up schedules and misdirection. We've been there and want to offer some simple guidance to keep you on track this holiday season. From trying to justify all those calories at Thanksgiving dinner, to coping with family expectations during celebrations, we've got a nice dose of self-care coming at ya!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
We've all experienced it: go on a restrictive diet with specific rules and a list of what NOT to eat. Consequently we tend to want exactly what we're not "supposed" to have. This is simply part of being human and it doesn't mean there's anything wrong with you. It does mean that food restriction in any form has both mental and physical consequences.
With this in mind, Erin and Michael walk through several common restrictive diet approaches such as gluten-free, intermittent fasting, New Year's resolutions, sugar restriction and more. Whether you're a high-achieving athlete or a busy parent wanting to improve your health and nutrition, listen to this conversation before you take a leap into an extreme, restrictive approach.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on:
Anchor - https://anchor.fm/middle-ish
Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ
Breaker - https://www.breaker.audio/middle-ish
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Apple Podcasts - https://itunes.apple.com
Castbox - https://castbox.fm
Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
All of us have done hard things. And we can all count on hard things in our futures. How do you process the phrase, "it's hard," in your own life? Some people acknowledge the hard thing and it ends with a period. Basically like saying, "it's hard, so I won't do it." Is this you?
Join Erin and Michael as this phrase is explored through various lenses. How does self-talk and conditioning yourself to approach hard things play into your health and fitness goals? What other phrases or words might you use to shift your perspective on the hard thing in front of you?
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on:
Anchor - https://anchor.fm/middle-ish
Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ
Breaker - https://www.breaker.audio/middle-ish
Google Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yNDY0NjAzMC9wb2RjYXN0L3Jzcw==
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RadioPublic - https://radiopublic.com/middleish-Gy9AB3
Apple Podcasts - https://itunes.apple.com
Castbox - https://castbox.fm
Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
This week we have the privilege of interviewing Dr. Spencer Nadolsky, a licensed, practicing board-certified family physician and "memeologist." He is known for his cheeky yet provocative social media presence, which uniquely pairs mainstream health and fitness claims with evidence-based guidance. Dr. Nadolsky graciously sat down with us to discuss the challenges with social media in the health and fitness realm, providing a valuable perspective from a physician who not only studies it but lives it himself.
Dr. Nadolsky specializes in bariatric care and lipidology, so Erin and Michael took this opportunity to get a bit deeper into the science of metabolic health, dietary fat and cholesterol and how this translates to a healthful eating pattern that is sustainable. We hope you enjoy this interview as much as we did!
Follow Dr. Nadolsky's work:
Twitter: @drnadolsky
Instagram: @drnadolsky
Facebook: Dr. Spencer Nadolsky
YouTube: Dr. Spencer Nadolsky https://www.youtube.com/channel/UCiYVuCJsA1GZyGgIZJqV64w or Renaissance Periodization https://www.youtube.com/channel/UCfQgsKhHjSyRLOp9mnffqVg
Renaissance Periodization: https://renaissanceperiodization.com
Website: http://drspencer.com/about/
We plan to invite Dr. Nadolsky back in the future, so if you have questions you'd like to ask please email us at middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on:
Anchor - https://anchor.fm/middle-ish
Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ
Breaker - https://www.breaker.audio/middle-ish
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RadioPublic - https://radiopublic.com/middleish-Gy9AB3
Apple Podcasts - https://itunes.apple.com
Castbox - https://castbox.fm
Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
For many parents, the little ghouls and goblins running around on Halloween are far less scary than the notion of having excessive amounts of candy around the house. How do I manage my child's candy stash? How do I control myself around those delectable, bite-sized nibbles calling from said stash? Should I place limits on my child's candy? Or pitch it after a month?
Erin and Michael have encountered these questions and concerns from clients for years. And of course they've lived in the never-ending Halloween candyland themselves so they can completely relate. If you're interested in planning your approach to feel a bit more reasonable and confident heading into Halloween, listen up!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on:
Anchor - https://anchor.fm/middle-ish
Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ
Breaker - https://www.breaker.audio/middle-ish
Google Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yNDY0NjAzMC9wb2RjYXN0L3Jzcw==
Pocket Casts - https://pca.st/gy11oh7q
RadioPublic - https://radiopublic.com/middleish-Gy9AB3
Apple Podcasts - https://itunes.apple.com
Castbox - https://castbox.fm
Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
As health professionals, we often get asked, "so what do you make for meals?" Our answers are usually surprisingly simple! So we thought we'd share some of our favorite standards and how we approach cooking, meal planning and our own nutrition needs with all of you. What other questions do you have about recipes, cooking and meal prep? Shoot us an email at middleish@gmail.com.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on:
Anchor - https://anchor.fm/middle-ish
Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ
Breaker - https://www.breaker.audio/middle-ish
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RadioPublic - https://radiopublic.com/middleish-Gy9AB3
Apple Podcasts - https://itunes.apple.com
Castbox - https://castbox.fm
Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
Chances are, many of you don't look at vegetables as being "magical." We hope to shift your view by the end of this episode...which is aaaaaaallll about veggies!
Among the various topics hit on in this episode, Erin and Michael delve into recipes, incorporating vegetables into your day, the various health and nutrition benefits of veggies and maybe some little-known facts to enhance your understanding of this under-celebrated food group. Hopefully we provide a few laughs along the way, too.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
The Intuitive Eating movement has started gaining some traction as of late, but what does it really mean? You may be surprised that there entire books on the IE approach, complete with 10 specific principles and practitioners who specialize in this area.
This episode is a brief introduction to IE and is a good place to start if you’re curious about ditching the traditional restrictive approach to weight loss. Michael and Erin outline the 10 principles and share a couple of their favorite resources to help you get a feel for Intuitive Eating.
Book recommendations:
Intuitive Eating: A Revolutionary Program that Works by Evelyn Tribole and Elyse Resch https://www.amazon.com/dp/0312321236/...
Just Eat It: How intuitive eating can help you get your shit together around food by Laura Thomas https://www.amazon.com/dp/1509893911/...
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
Chances are, when sitting down to your first consult with a personal trainer or dietitian you don't expect to talk much about sleep. But this critical factor in health is essential to making effectively lifestyle changes, recovering from physical activity, optimizing metabolism and preserving mental health. As we have said before on Middleish, health is more than just physical exercise and nutrition. And sleep is where it all intersects.
In this episode, Erin and Michael share some of the lesser known benefits of adequate sleep. Listen in for tips on optimizing sleep quantity and quality, as well as rethinking the common notion that needing sleep indicates weakness or lack of productivity.
Resources: Nick Wignall and Intentional Worry: https://podcasts.apple.com/us/podcast/4-nick-wignall-sleeps-better-by-worrying-deliberately/id1485029246?i=1000458532822?I=1000458532822
Sleep Hygiene: https://www.sleepfoundation.org/articles/sleep-hygiene
Sleep and Metabolism: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on: Anchor - https://anchor.fm/middle-ish
Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ
Breaker - https://www.breaker.audio/middle-ish
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RadioPublic - https://radiopublic.com/middleish-Gy9AB3
Apple Podcasts - https://itunes.apple.com
Castbox - https://castbox.fm
Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
This week, Erin and Michael have the privilege of interviewing coach Natalie Higby, founder of The Durable Athlete in Austin, TX. "Coach" may be the simplest title to type, but it certainly doesn't encompass Natalie's myriad of expertise in the health and fitness realm. Through her embodiment of a growth mindset, Natalie has pursued certifications in nutrition, breath work, functional movement (to name a few) that compliment her degree in education like nobody we've met before. The likes of ONNIT Gym and the Jr. NBA have recognized Natalie's value and unique approach to building whole, resilient and balanced athletes.
As if Natalie's devotion to continual learning isn't enough, we think her refreshingly honest and authentic social media presence truly sets her apart from others in the #fitspo world. You can find Natalie on Instagram: @nat.trill.fit and keep up with her through her website: https://thedurableathlete.com/pages/natalie-higby
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on: Anchor - https://anchor.fm/middle-ish Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ
Breaker - https://www.breaker.audio/middle-ish
Google Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yNDY0NjAzMC9wb2RjYXN0L3Jzcw==
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RadioPublic - https://radiopublic.com/middleish-Gy9AB3
Apple Podcasts - https://itunes.apple.com
Castbox - https://castbox.fm
Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
The wellness industry is overwhelmed with "experts" these days. The "fitspo" movement has produced literally thousands of self-proclaimed diet and fitness experts flooding social media. We see testimonials touting hacks to get the results like in this photo. The nutritionists, trainers, coaches and fitness gurus promoting their own philosophies are very convincing. And they are professionals...right?
In this episode, Erin and Michael cut through the BS in the fitness industry to reveal practical tips to find a true professional who can help you in your health journey. You'll come away with valuable insight into different types of certifications, how to determine the credibility of a fitness professional and with a handful of questions to ask anyone you're considering working with to reach your health goals.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on: Anchor - https://anchor.fm/middle-ish Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ Breaker - https://www.breaker.audio/middle-ish Google Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yNDY0NjAzMC9wb2RjYXN0L3Jzcw== Pocket Casts - https://pca.st/gy11oh7q RadioPublic - https://radiopublic.com/middleish-Gy9AB3 Apple Podcasts - https://itunes.apple.com Castbox - https://castbox.fm Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
Mindfulness is somewhat of a buzzword these days. You may hear the term mindfulness and think you must get into a zen-like, meditative state of "ooommmmmm." To some people this can be such an intimidating expectation that they avoid mindfulness altogether. In other cases, we have modern distractions: technologies, work demands, financial stressors and life pressures that constantly take us out of the present moment.
In this episode, we talk about several aspects of mindfulness, how it applies to health and relationships and some examples of how you might approach your day with a bit more present awareness. And be prepared, this is not just for the Zen Buddhists among us!
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
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"I'm not feeling motivated." How many times have you said these words? As coaches we hear this phrase all the time. Understand that motivation is a feeling; an emotion. All too often we rely on a feeling to spark action, where many times we need to take action in order for the feelings to follow. Join us as we discuss this concept and hopefully change the way you view motivation vs. momentum.
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Listen on: Anchor - https://anchor.fm/middle-ish Spotify - https://open.spotify.com/show/327iEoSOpxI8PJW39PKoUQ Breaker - https://www.breaker.audio/middle-ish Google Podcasts - https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy8yNDY0NjAzMC9wb2RjYXN0L3Jzcw== Pocket Casts - https://pca.st/gy11oh7q RadioPublic - https://radiopublic.com/middleish-Gy9AB3 Apple Podcasts - https://itunes.apple.com Castbox - https://castbox.fm Overcast - https://overcast.fm/itunes1517649902/middle-ish
Support this podcast: https://anchor.fm/middleish/support
We talk a lot about moderation. But how does that concept fit in the lives of elite athletes? Do they really practice moderation and balance? We could think of no better person to explore these concepts with than Rebecca Rusch. Not only has Rebecca maintained a dominating career as a professional athlete for over 30 years (to the tune of 7 World Championships and an induction into the Mountain Biking Hall of Fame), she has led an incredible charge as an ambassador and activist outside of racing. Her movie, Blood Road, won an Emmy and paved the way for her to reconnect with her community through philanthropy and creating her very own cycling event in her hometown of Ketchum, Idaho.
If all of that isn't impressive enough, wait until you hear Rebecca's account of how she's come to find a deeper appreciation for human connection, using the bike as a catalyst. As she explains, all of those years of racing were preparing her for her greatest role: that of being the best version of herself for others.
As we discuss in the podcast, there's still time to be part of Rebecca's Private Idaho! Find out more here: https://www.rebeccasprivateidaho.com/plans-pricing
We highly recommend watching Rebecca's movie, Blood Road, which can be found here: https://www.redbull.com/us-en/films/blood-road
Read her book, Rusch to Glory: https://rusch-wear.myshopify.com/collections/books-and-film/products/rusch-to-glory-signed-copy?variant=31369220456495
And check out all of the GOOD she's doing through her Be Good Foundation: https://www.rebeccarusch.com/be-good-foundation
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
What's your inner script telling you? Is it helpful, cheering you on toward your goals? Or are you caught up in self-criticism of never being good enough and not nailing what you set out to do?
When people embark on wellness journeys, they often think the actions are the most important pieces. Go to the gym. Prep the food. Buy the right groceries. Train for the 10k. Wake up earlier. These actions can definitely help move one toward the ultimate goal, but what you tell yourself along the way matters just as much...if not more. Erin and Michael examine the inner script as it applies to behavior change, health goals and even race performance in this episode that will hopefully change the way you speak to yourself... even when nobody else is listening.
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
We have another guest this week! Lance Davisson founded The Keystone Concept, an organization that works with communities to help make their environments healthy, thriving, and inviting places for people to spend time outside.
In this episode we talk about how his organization and passion for the outdoors helps to build healthier, engaged communities. Lance graciously shares his own story about his athletic background, how he found balance while pursuing personal goals, and why the concept of moderation enhances both his personal and professional life.
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
The number one goal our clients set when they come to us is: I want to lose weight. Even if it's just a little bit, the vast majority of people seem to be seeking some amount of weight loss. In this episode Erin and Michael theorize why people often feel the need to lose weight and how this affects our approach to health--both emotional and physical.
We also use a great infographic (below) from Precision Nutrition to illustrate some of the trade-offs and required lifestyle changes in order to achieve leanness.
https://www.precisionnutrition.com/co...
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
How do you speak to your body? How do you look at your body? If you're like most people there's some heavy critique in your inner monologue. Erin and Michael believe that being kind to oneself is much more beneficial, even when reaching for big goals or making lifestyle changes.
Join us as we talk through why we're big believers in speaking kindly to thyself, appreciating everything our bodies do and approaching diet, health and fitness with some grace and positivity. We also reveal how to get a "bikini body" (and you get to meet Michael's favorite coffee mug character. ;-)
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
We have our first guest! Brian Fretwell is a Boise-based speaker and author specializing in brain-based approaches to leadership, engagement and cultural change. His Ted Talk is a fantastic listen: https://www.youtube.com/watch?v=qiN67V5q3C4&feature=youtu.be and we are thrilled at the opportunity to sit down with him!
In all honesty, this episode goes in several directions, taking a deep look at how our brains receive information, produce thoughts and responses and then action (or inaction). Brian gives us a science-based dive into human behavior that we can take and apply to various stories and experiences we've all had as professionals and individuals. And yes, that is a bona fide Care Bear mug Michael is using for his standard coffee fix. :-)
You can learn more about Brian here: https://brianfretwell.com/743-2/brian/ or follow him on Instagram @brian_fretwell Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
What makes change sustainable? Just about all of our clients (and each of us!) have struggled through the roller coaster of starting and stopping diets, fitness programs, mindfulness practice and other healthful endeavors. In this episode, Erin and Michael explore the concept of continual growth through change, rather than approaching things with a start/stop mentality.
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
When setting a goal, many people get inspired by the prospect of something shiny, new, epic, and challenging. Often, though, it's only a matter of time before the goal becomes overwhelming and is lost in the shuffle of busy daily life. In this episode we discuss the components of SMART goals, embracing the ups and downs of the change process and share some successful (and not-so-successful) stories of goals we've witness through our work and lives.
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
Listener question! In this episode of Middleish, we delve into a question that came to us asking when big, sweeping changes may be appropriate over a more moderate approach. This sounds like it shoots a hole through our entire shtick, but in fact we come to find that the answer lies somewhere in the middle ;-) and that approaches are highly individualized depending on the situation and personalities involved.
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
In Episode 3, Erin and Michael continue digging into the daily patterns that affect health and wellness. Habits and routines may seem interchangeable, but as you'll hear they are distinct in the ways they impact our lives. And we guarantee you'll never picture Michael the same again! :-D
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
Middleish is a podcast discussing moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition with the end goal being to help you find your healthy middle. Submit questions, topic ideas or fun-loving banter to middleish@gmail.com
In Episode 2, Erin and Michael break down habits, why they exist, and how to start your own habit makeover to better support your goals. Michael bravely exposes one of his habits he's trying to change, while Erin bravely shows her entire face (thanks to viewer feedback). Hehe.
Erin Green is a Registered Dietitian Nutritionist, recovering professional triathlete and owner of Erin Green Racing and Nutrition in Boise, Idaho. After years of regimented training, she is rediscovering the joy of spontaneous movement, social runs and exploring unpaved bike routes. Check out her blog and videos at www.eringreenracing.com.
Michael Gray is a personal trainer, nutritional coach, father of two and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
Support this podcast: https://anchor.fm/middleish/support
Middleish is a podcast about moderation in all things. Our weekly chats examine the often extreme and polarizing topics of health, fitness and nutrition, with the end goal being to help you find your healthy middle.
Erin Green is a registered dietitian nutritionist, former professional triathlete, and owner of Erin Green Racing and Nutrition in Boise, ID. www.eringreenracing.com
Michael Gray is a personal trainer, nutritional coach, father of two, and a sucker for a bag of gummy bears. See what he's up to at www.michaelgrayfitness.com
In this episode, meet Erin and Michael, learn about the origins of this podcast, and why they are so passionate about the seemingly boring topic of moderation.
Support this podcast: https://anchor.fm/middleish/support