Nutrition Unmeasured: Recent Episodes
Gina Forster
“Weight bias often predates degree completion, for doctors, and one study showed 67% of medical students exhibited overt (explicit) bias against patients in larger bodies, calling them “lazy, unmotivated, noncompliant, and unhealthy” (source).** It’s no wonder so many people I meet with have such little desire to go to the doctor. Today’s episode is an interview with weight inclusive medical doctor, Mara Gordon. Mara gives us hope that there is another way to look at health, that has nothing to do with the size of our bodies. Mara and I talk about everything from weight stigma and bias as a whole, the future of weight inclusive care, and how the increased populariy of weight loss medicaitons fit into our culture’s push towards body acceptance.
Work with me using your insurance by emailing Gina.Forster@usenourish.com
My Website (one-on-one Intuitive Eating coaching)
Read some of Dr. Gordon’s work here.
Check out Dr. Gordon’s newsletter, Chief Complaint, for reflections on medicine, parenting, gender, and fatphobia.
https://weightinclusivemedicine.org
The post A Look At Size Inclusive Care, Weight Loss Drugs, and Weight Bias and Stigma, with Size Inclusive Provider Dr. Mara Gordon appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
With the holidays quickly approaching, I find myself being more concerned about my kid’s sugar intake. I’m all about allowing my kids to enjoy sweets and desserts, but this time of year sugar is ubiquitous, it’s everywhere they go! Today’s episode is a repost from last year’s interview with Kids Eat in Color’s Jennifer Anderson. Jennifer has some very practical tips for how to handle ALL the SUGAR!
Work with me using your insurance by emailing Gina.Forster@usenourish.com
My Website (one-on-one Intuitive Eating coaching)
@kids.eat.in.col
Kids Eat In Color
The post All About Sugar, With Kids Eat In Color’s Jennifer Anderson (Repost) appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Do you meal plan? I sure do! The key, for me, is to keep it simple. My meal planning system take about 10 minutes. It’s more likea template for the week ahead. Tune in to hear how my meal planning comes together each week, as well as some helpful meal planning app suggestions for those who prefer to “find an app for that!”.
Work with me using your insurance by emailing Gina.Forster@usenourish.com
My Website (one-on-one Intuitive Eating coaching)
Mealime.com
Plan To Eat
Emeals
BudgetBytes
The post Meal Planning Made Simple; A Look At How I Meal Plan! appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
TRIGGER WARNING: This episode briefly discusses trauma. Please take care of yourself and to another episode if this topic is in anyway triggering for you.
Are you starting or hoping to start a body acceptance journey? Today I talk with dietitian and Certified Body Trust® provider, Aaron Flores, about the importance of owning up to stigmas and biases, as part of that journey. Does having stigma and bias about those in larger bodies make you a bad person? No, it makes you someone who has grown up in a culture where that exists. But, what can you do about it? Join me!
Work with me using your insurance by emailing Gina.Forster@usenourish.com
My Website (one-on-one Intuitive Eating coaching)
Harvard Implicit Bias Test
Men Unscripted
Reclaiming Body Trust book
19 Myths About Fat People by Aubrey Gordon
Decolonizing Wellness by Dalia Kinsey
Last episode with Aaron Flores
My Favorite HAES and Intuitive Eating Books
The post Weight Stigma, Bias, Fatphobia, and Your Body Acceptance Journey, with Dietitian Aaron Flores appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
TRIGGER WARNING: This episode contains a lot of diet and body composition talk. If this is at all triggering for you, please take care of yourself and go to another episode.
From Johns Hopkins University, Weight-centric thinking is the conventional–and arguably outdated–approach to health that suggests weight and weight management (primarily weight loss) are the primary determinants of health.**
Today I have a civil debate about weight neutral vs. weight centric care. Honestly, this could have been more in depth, but I felt an hour was long enough, for now. My good friend and dietitian, Casey Lewandowski, is a wonderful dietitian who uses an approach not too dissimilar to mine. She meets people where they are at and she helps them change their health behaviors in a sustainable way. The difference? She and her clients often use weight and other body composition measurements as a measure of success. As a weight neutral RD, I do not, and never will use weight or body composition as a measure of success, EVEN IF research suggests a correlation between certain body fat percentages and health. Why? I feel like the stress of keeping weight off outweighs the affect that weight “may have”. In order to keep weight off for good, you have to follow certain rules and restrict certain foods, and live a certain lifestyle, forever. Not just temporarily, but forever (near impossible, and often leads to guilt when you can’t stick to it). I often find even after weight loss, people are still not happy.
What are we doing to ourselves? Join me as Casey and I dive into our own methods of helping clients. In the end, we both agree to disagree. Guess what? That’s ok. YOU can decide what YOU want to do and what method YOU want to use in your personal life or your dietetics practice. There are no rules. Take a listen.
Show NotesWork with me using your insurance by emailing Gina.Forster@usenourish.com
My Website (one-on-one Intuitive Eating coaching)
If you’re interested in Casey’s approach, check here out here
The post Weight Neutral Vs. Weight Centric Healthcare; Two Dietitians, Two Approaches, with Dietitian Casey Lewandowski appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
You look in the mirror and hate what you see. You try on clothes and want to scream. The feelings that can overcome you in these situations are hard to handle, but they don’t need to take you over. Learning more about what these feelings are, what they mean, and how to handle them in the moment, can help you on your journey of body acceptance. Join me as I speak with body image coach, Brianna Campos, to break down these moments of distress and discomfort, and talk about how grounding, curiosity, and body connection can help.
Show NotesWork with me using your insurance by emailing Gina.Forster@usenourish.com
My Website (one-on-one Intuitive Eating coaching)
Brianna’s website (find all of Brianna’s continuing education courses here!)
Follow Brianna on Instagram: @bodyimagewithbri
Unshrinking, By Kate Mann
The post How To Handle Body Discomfort and Distress, with Body Image Educator Brianna Campos appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Do you have a morning routine? If not, it’s time to start one! Join me as I lay out the pros of having a morning routine (because, there are no cons) and some simple tips for jumpstarting one. Good news, it doesn’t have to be long!
Very Well Mind – morning routine
Very Well Mind – Mental Health Benefits of Making Your Bed!
The post Jump Starting Your Morning Routine appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Feeling out of control around food can feel incredibly scary and uncomfortable. Often we blame ourselves; “I have no control! What’s wrong with me?!”. But feeling out of control doesn’t have to feel so isolating. Maybe there is a better way to feel better around food, and maybe it has little to do with control, and more about self-compassion and permission.
Show Notes
Work with me using your insurance by emailing Gina.Forster@usenourish.com
My Website (one-on-one Intuitive Eating coaching)
My Body Connection Retreat
Kristin’s website
Kristin on Instagram: @KristingrimesRDN
Kristin on TikTok: @Dietitian_Kristin
S’more cookies (I would use the more flat marshmallows!)
Fourth of July S’more dip
The post Why Am I Always Hungry, And Feel Out Of Control Around Food? With Dietitian Kristin Grimes appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
TRIGGER WARNING: Just a warning some of the content may be triggering if you are sensitive to certain weight related topics. Please take care of yourself.
Intuitive Eating work is about permission, body trust, self-compassion and satisfaction, but can this work be done while also trying to lose or maintain weight? The short and long answer, well, listen to today’s episode!
SHOW NOTES
Work with me using your insurance, by emailing Gina.Forster@usenourish.com
My Website (one-on-one Intuitive Eating coaching)
My Body Connection Retreat
Episode with Aaron Flores, Doing Intuitive Eating Work with thin privilege
Episode describing the Ten Principles of Intuitive Eating
The post Can I Do Intuitive Eating While Trying to Lose Or Maintain Weight? appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Disclaimer: This episode contains discussion about weight and weight loss. If this type of discussion is at all triggering to you, please take care of yourself and skip it. Thank you.
Today I take you on my journey as a dietitian. I had big dreams starting out as a dietitian, and I wonder, where would I be now if my dreams had actually come true? Hint: I’m glad they didn’t. Starting off at a weight loss clinic (you read that right) and making my way to the University setting, I’ve learned quite a lot in the past twenty years. I never would have guessed I’d end up where I am now, as a weight-neutral dietitian. I’m happy where I am, and I know I would never be here if I hadn’t had some of the professional experiences I’ve had.
Show Notes
Work with me using your insurance!
My Website (one-on-one Intuitive Eating coaching)
Nicole’s Cookbook
The post A Look At My Past Jobs, and My Journey From Weight Focused to Weight Neutral RD appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
It’s been a while since Paige has been on the podcast! Now she’s 9, going on thirteen, can you believe it? Today we are doing a taste test to help you find some new quick and convenient summertime snack ideas. Just a warning, there is a lot of “gas talk”, as Paige politely pointed out afterwards. I made a very distinct discovery that a certain ingredient is lurking in just about every snack food we eat, and it’s one that is linked to bloating and gas. Any idea what it is? Tune in to learn more and to get out delicious (or not so delicious) feedback!
Scores below are for taste, texture, overall yumminess, out of 5
Chobani Protein Yogurt Drink (Complete) Gina (1), Paige (2) — stick to the regular Chobani drinks, they are much better!
KIND Protein granola Both of us (1) – no flavor, tasted like nothing
Nature Valley Breakfast Bars: Gina (4), Paige (4.5)– but she hates that they have chia, she’s not a fan
KIND Cereal Bars Gina (2), Paige (3.5)
Daisy Cottage Cheese Cups Gina(5), Paige (1)
Perfect Bars Gina (3.5) Paige (3), we both like these but they all seem to taste the same!
Olipop Drinks Both of us (2) — this is even a stretch. The flavor we tried (Strawberry Vanilla) was just NOT good, way too “Sweet” and artificial tasting
Poppi Probiotic Drinks Ging a (3.5), Paige (4) — this tasted more like a Spindrift (yum!). It contains real sugar and it just tasted much better!
Yasso Greek yogurt bars Both of us (3) — satisfying but just missing something, a texture maybe…chocolate! The Mint Chocolate Chip is better in my opinion
The post Summer Trips- Snacks and Drinks Taste Test; With My Daughter Paige! appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Are you sick and tired of coming up with new recipes for breakfast, lunch and dinner? It’s a never ending full time job! Join Nicole and me as we talk through our recent favorite quick, simple and nourishing recipes (including dinners, snacks and breakfast ideas).
Work with me using your insurance!
My Website (one-on-one Intuitive Eating coaching)
Last two episodes of Healthier in a Hurry:
Spring 2021
Spring 2022
Salmon Pasta Salad
Lentil Kale and Sweet Potato Stew
Quinoa Salad; add what you want! I love to make it more “Mediterranean” with feta cheese, kalamata olives, cucumber, carrots, tomatoes, and some olive oil. Or you could do dill, cucumber, carrot and feta with some olive oil
Minimalist Kitchen Quinoa Chili
Pressure Cooker Taco Soup
Honey Ginger Pork Tenderloin
Loaded Cereal! Take your favorite cereal (preferably something somewhat bland like Cheerios or bran flakes) and add your favorite toppings such as goji berries, raisins, peanuts, almonds, walnuts, pistachios, hemp seeds, fresh or frozen berries, banana!
Banana Bread Muffins
Vegetarian Nachos
Sundried Tomato Pesto
Chickpea Patties with Yogurt Dill Sauce
The post Spring 2024 Edition of Healthier in a Hurry, With Dietitian and Blogger, Nicole Morrissey (Prevention RD) appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
We’ve probably all said it, “I feel better when I lose weight”, or “I know I’ll feel better when I lose that last ten pounds”, but is it true? What do these statements really indicate? Kristina Bruce, body positivity coach superstar, joins me yet again to share her extraordinary wisdom regarding feelings related to our body, and how to handle these feelings with kindness.
NOTES
Work with me using your insurance!
My Website (one-on-one Intuitive Eating coaching)
The Hidden Power of Emotions (Kristina learned about how our emotions have weight, from this book)
Kristina’s Website
Kristina’s Free Body Acceptance Meditation Group
The post Why Weight Loss Can Feel So Comforting, and Why We May Seek It To “Feel Better”, with Body Acceptance Coach Kristina Bruce appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Trigger Warning:** This episode includes diet and restriction content. If this content triggers you, please move on to another episode. Take care of yourself. Thank you!
Join me as I read another journal entry of mine, about body-objectification, my current status as an intuitive eater, and how I give myself compassion and grace for my “imperfections” and momentary setbacks into diet mentality and body disconnection. This is your reminder that health and wellness doesn’t have a look, isn’t about being perfect, and should always include self-compassion; lots of it.
NOTES
Journal Series: My Eating Disorder
Work with me using your insurance!
Rather not use insurance? Work with me through my business!
More Than a Body, Your Body Is An Instrument, Not An Ornament
Banana Bread Muffins (I always add mini chocolate chips)
The post Journal Series: Just Because I’m An Intuitive Eater Doesn’t Mean I Don’t Have Diet Thoughts, Or Eat Past Fullness appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
You’ve probably heard a lot about gut health lately (and in fact I did an entire episode on it last month) but are you clear on probiotics? Do you need them? What’s the best kind? What kind of strain or genus should you buy? It’s confusing, to say the least. Today I’m joined by The Gutsy RD, Paula Gallagher who can clear up a lot of these questions, so you don’t waste your money, time, or sanity!
NotesWork with me using your insurance!
Rather not use insurance? Work with me through my business!
The Gutsy RD website
The post All About Probiotics, with “The Gutsy RD” Paula Gallagher, MS, RD, LD appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
“We have an epidemic of body disconnection”. I can’t agree with this more. After talking with countless people in sessions day in and day out, I hear this, I see this, I know it to be true. I once fell into this trap of being completely disconnected from my body as I was so caught up in my thinking and self-judgments. Tune in as I give some of my own practical tips for working towards more connection with your body. Start small, but aim high. Stay tuned for a future episode diving even deeper into this topic.
Work with me using your insurance!
Rather not use insurance? Work with me through my business!
Body Image Training Course for Practitioners
Reclaiming Body Trust
Mindful.org
Body positivity cards
Body Kindness
Intuitive Eating Workbook
The post Body Connection; What Is It and How Can We Improve It? appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
The ambiguous topic of gut health has left everyone confused; What should you take to support your gut? What is a normal gut response to food? What should you be doing to protect your gut? And, why is your gut so important?! Join me as I interview Megan Lyons, digging deeper into all these questions, and more.
Work with me using your insurance!
Rather not use insurance? Work with me through my business!
Megan’s Website
Megan’s Podcast
The post A Deep Dive Into Gut Health, with Megan Lyons appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
If you didn’t know, I love to read. Whether I’m reading an actual book or listening to it on audio, I’m just incredibly interested in learning new things and hearing different perspectives on certain topics. Today I share my favorite non-fiction books related to Intuitive Eating, Health at Every Size, Self-Care, and other miscellaneous health topics!
Work with me using your insurance!
Rather not use insurance? Work with me through my business!
Intuitive Eating Edition 4
Reclaiming Body Trust
Body Respect (please note this letter about Lindo Bacon and HAES community. It’s important to take this into account before deciding to read this book. I have chosen to keep this book in my list because it was the book that, after reading, I finally decided to move away from a weight centered way of counseling clients. The book changed my life, so I felt it had to be a part of this list)
You Just Need to Lose Weight (and 19 other myths about fat people)
This Naked Mind
Self-Compassion – The Proven Power of Being Kind to Yourself
Unlock Your Menopause Type
The post My Favorite Intuitive Eating, HAES, Self-Care and other Health-Related Books appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
The term “almond mom” has popped up here and there over the past several years, but what does it mean? Is it a positive trait, or a negative one? How do we raise kids that are autonomous and look at food as a means of pleasure, enjoyment and nourishment? Join me as I take you through some of my most helpful tips for raising confident eaters, and yes, not being an “almond parent”.
Work with me!
What’s an Almond Mom? (Today.com)
MyPlate Life Stages
Feeding Styles Article
Stressing Is Worse Than a Bad Diet
Child Of Mine Book
Cheesy Chicken Casserole from Southern Living:
4 cups shredded rotisserie chicken
1 (10.5oz) can cream of chicken and mushroom soup
1 (8-oz.) container sour cream
1/4 tsp. black pepper
8 oz. sharp cheddar cheese, shredded (2 cups)
25 round butter crackers, coarsely crushed
- Stir together first four ingredients and 1.5 cups cheese, spoon into a lightly greased 3-quart slow cooker. Cover and cook on LOW 3 hours.
- Combine remaining cheese and cracker crumbs; sprinkle over casserole. Cover and cook on LOW 1 hour more. Let stand 5 minutes before serving.
The post Raising Confident and Balanced Eaters, Without Being an Almond Mom appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
We hear things in the media almost constantly about food, what to eat, what not to eat, etc. What should we believe?! Today I’m joined by registered dietitian, author and mom, Sally Kuzemchak. Sally blogs at RealMomNutrition.com, a “no-judgments” zone all about feeding a family, which features advice on picky eating, simple healthy recipes, and science-backed answers to parents’ biggest nutrition questions. Today we discuss all the fear mongering tactics used in the media and whether they are hype, or fact (hint: most are hype!).
SHOW NOTES
Work with Me
Choosy Eaters and Food Media Fearmongering (my last episode with Sally!)
Real Mom Nutrition
Enlighten Greek Yogurt Bars
The post Food Fearmongering, What To Believe? With Dietitian and Mom Sally Kuzemchak appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Polycystic Ovarian Syndrome (PCOS) is a complex hormonal disorder with a variety of symptoms, many of which have the potential to affect eating and appetite. For years woman with PCOS have been taught to lose weight and eat less, in order to control their symptoms, but is this the best advice? Join me as I interview Julie Duffy Dillon, a registered dietitian with years of experiencing helping woman with PCOS defy the societal pressures of controlling their weight or restricting food! See what Julie thinks about intermittent fasting, and other trends used to help “make us healthy”!
Show Notes
My Nourishment guide ($5)
Julie’s podcast
Research on PCOS and Intermittent Fasting
Facts about Inositol (from Julie’s website)
The post Intermittent Fasting and PCOS, with Dietitian and Podcaster Julie Duffy Dillon appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Who else is over the resolution to “lose weight”? Let’s band together normalize the idea of creating goals that are sustainable and more focused on behavior change! Join me as I discuss ten goals you may consider this year, that have nothing to do with changing your body.
Show Notes
$5 Nourishment Guide!
Reclaiming Body Trust
You Just Need to Lose Weight
This Naked Mind
Eat the Rules with Summer Innanen
Find Your Food Voice with Julie Duffy Dillon (on the podcast soon!)
Maintenance Phase.
My ten module self paced IE course
Kristina Bruce Meditations
Kristina Bruce episode (how to handle a changing body)
The post New Year. New You. Without a Diet appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Alcohol. It’s become as ubiquitous as dieting. Today I interview Sumner Brooks, a dietitian in the weight-neutral space who has discovered the joy of sobriety. We chat about the difference between giving up alcohol, and giving up sugar. Is it the same? Is sugar addiction akin to alcohol addiction? And importantly, why might giving up alcohol be a good idea?
SHOW NOTES
Nourishment Guide (only $5!)
Self-Care: Alcohol, with Sumner Brooks
How to Raise An Intuitive Eater, with Sumner Brooks
Annie Grace’s Book, This Naked Mind
Quit Like a Woman
She Recovers Foundation
How to Raise an Intuitive Eater (Sumner’s book)
On Instagram @IntuitiveEatingRD
Favorite NA drinks:
Athletic brewing
Hairless Dog
Seedlip NA spirits
The post Can I Be An Intuitive Drinker? This, and More About Alcohol, with Sumner Brooks, RD appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
What do you think you know about intuitive eating? Is it really just the hunger/fullness diet? Is it only for those who love their bodies? Tune in today to hear the top five myths, debunked!
Show Notes
Work with me!
Body Acceptance Episode
Reclaiming Body Trust (book recommendation)
Shrimp Scampi (I used scallops instead of shrimp at times!)
The post Five Myths, Debunked, About Intuitive Eating appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
How do you get healthy fats when you had a nut and seed allergy? What are our thoughts on the new weight loss drugs? How do you control sugar cravings with PCOS? What are some healthier recipes for busy people?
The post Listener Q&A with Nicole Morrissey! appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
The holidays are certainly a time of joy, family, friends, merriment and celebration. Along with all the fun, the holidays can be a time of stress, or even sadness. For a long time I equated the holidays with the death of my grandpa. It took me years to work through that. Thinking about diets and […]
The post An Intuitive Holiday Season appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Convenience foods get a bad rap. These days with busy schedules and so many “to-dos”, convenience foods are a must (in my option)!. Tune in today to hear my top twelve favorite convenience foods, and why I love them so much. Show Notes Tasty Bites Indian Food Dr. Praegers Products Morning Star Nuggets Nature Valley […]
The post Top (Twelve!) Convenience Foods appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
As a mom and dietitian in the food freedom and body positivity space, I thought raising kids without food rules would be a sinch. But lately I’ve been overwhelmed by all the sugar! My kids get offered sugar just about everywhere they go, even the end of their doctor visit (“want a lollipop”?) or their […]
The post All About Sugar and Kids, with Kids Eat In Color’s Jennifer Anderson appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Kristina Bruce is a body acceptance coach with an approach to body acceptance that can be integrated into anyone’s life. Kristina’s wisdom is shared on today’s episode and can be beneficial to anyone, no matter where they are on their journey to self-acceptance. This episode will leave you with practical tips as you go throughout […]
The post How to Handle a Changing Body, Finding Body Respect, and much more, with Body Acceptance Coach Kristina Bruce appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Self-care, I’ve talked about it before, and I’m bringing it back! Why? It’s back to school time, which can be stressful, and not to mention the holidays are approaching! Getting your self-care in line is a great way to keep you focused, present, attuned, and able to handle any stress or strong emotions that come your […]
The post Back to School Self-Care appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Trigger Warning: This episode takes a deep dive into a period of my life when I had an eating disorder. If this content triggers you, please move on to another episode. Take care of yourself. Thank you! Today is the first in a series of episodes where I read a letter I have written […]
The post Letter Series: A Close Look at Eating Disorders in College, From My Personal Perspective appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Five years ago when I first heard Aaron Flores on his podcast, Dietitians Unplugged, I never would have dreamed I’d have a chance to interview him on my own podcast. Today we talk about coaching on Intuitive Eating and Body respect when you have thin privilege, the importance of recognizing your privilege and doing the extra work to listen and stay educated in this space, and so much more.
Purchase my 10-module self-paced Intuitive Eating course, half off!
BIPOC Conference
Dietitians Unplugged Episode 10 – with Vivienne McMaster
Men Unscripted Podcast
Body Trust Certification
Body Trust Book
Favorite new product: Tasty Bites Indian Kitchen
The post Coaching on Intuitive Eating and Body Respect, When You Have Thin Privilege, and Other Thoughts, with Aaron Flores appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Are you considering an Intuitive Eating journey? Today I discuss five things you can do today to jump start that journey. No need to jump in all the way, just get your toes wet. Intuitive Eating is a journey, and a lifelong one at that, so it’s ok, and suggested, to start slow and at […]
The post Five Steps to Jump Starting Your Intuitive Eating Journey appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
When I read the book “Decolonizing Wellness, A QTBIPOC Centered to Escape the Diet Trap, Heal Your Self-Image and Achieve Body Liberation”, I know Dalia needed to be on the podcast! After this interview I wanted more, and you better believe Dalia will be back, as the interview could have gone for so much longer. […]
The post Decolonizing Wellness, with Dalia Kinsey RD, LD appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
I used to absolutely loathe running. Before gym class, when I knew we’d have to run, I would get an upset stomach and butterflies all day long. I was slow, so I was embarrassed, but I was also not in the best endurance shape (because I was a kid, and I played softball, where back […]
The post Intuitive Half Marathon Training, and How a Focus on Weight is Harmful, not Helpful appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Unfamiliar with Intuitive Eating? Tune in for a brief overview of each of the ten principles! Also hear some updates about what’s been going on in my life (a new job after ten years!!). Sponsor Etsy shop (check out some fun anti-diet and body respect decals, mugs, and more!) Show Notes Intuitive Eating, by Elyse […]
The post A Quick Look at The Ten Principles of Intuitive Eating appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
TRIGGER ALERT In this episode I briefly mention my history with an eating disorder. Today I will take you through my journey of moving from a focus on weight loss and restriction, to a focus on intuitive eating, and body trust. Once you see the truth about health and wellness, you can’t ever look back, […]
The post From Weight Loss Dietitian, to Anti-Diet and Intuitive Eating Dietitian (Trigger Alert, Discussion of ED) appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
Introduction to a new whole family wellness podcast!
The post Introduction to Nutrition Unmeasured Podcast! appeared first on Registered Dietitian Nutritionist, Intuitive Eating Columbus OH.
It's been quite a while since you've heard from our oldest and wisest kids; Shea and Paige! Today they are back to give us their opinions on some on the go snacks. Join us with your own kids, and see if you can add to your ever dwindling list of kid-approved snacks!
Resources and Show Notes Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
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Test Test Foods
Clio Bars Average Taste Rating: 3.75 (Shea loved, Paige not so much) Average Nutrition Rating: 3.25
Moon Cheese Average Taste Rating: 1 Average Nutrition Rating: 2
Bear Fruit Rolls Average Taste Rating: 3 Average Nutrition Rating: 4
Nature Valley Crunch Chocolate Granola Average Taste Rating: 4 Average Nutrition Rating: 3.5
Chobani Flips Average Taste Rating: 4 Average Nutrition Rating: 3
GoMacro Kids (PB and Chocolate) Average Taste Rating: 1 Average Nutrition Rating: 2
GoMacro Regular (Peanut Butter Chocolate) Average Taste Rating: 3.5 Average Nutrition Rating: 2.5
That's It Bars Average Taste Rating: 2 Average Nutrition Rating: 3.25
Other Favorites
Sabra Hummus Cups
Oh SNAP! Pickled Vegetables
Peanut Butter Chocolate Wafter Bars
KIND Nut Butter Bars (soft)
On the go fruits: grapes, apples, pears, plums, bananas (with a to-go peanut butter cup)
Popcorn (including things like Chicka Boom!)
Mom Wins
Prevention RD Baked Dijon Salmon
Sleep is an important part of your physical wellness and self care practices. Join us as we chat about our own sleep hygiene, and share strategies for how to get better sleep!
Resources and Show Notes Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance!
The Today Show's Sleep Quiz
Certified Sleep Consultant Episode
Cereal! It takes up an entire grocery aisle, kids love it, adults love it, and it's so quick and easy! Join today's show to chat through some merits of 3 suuuuuper common cereals that may offer more nourishment than you may think! We talk through some key areas of the nutrition label to perhaps look at when choosing a cereal, too. Listen in!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Frozen Kind Bars
Pumpkin Oat Bars with Chocolate Chips
Gina is taking the leap into private practice and she's going to tell us all about her journey thus far in building Nutrition Unmeasured! Many dietitians are lured to consulting or coaching but may struggle to navigate the tricky waters to success, niching down to their target audience and ideal scope, and providing an online platform that is both meaningful and attention-grabbing! Let's dig in!
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Bacon and Egg Breakfast Tacos
Creamy Noodles and Veggies
Gina is training for her first (and likely last) half marathon in October! Today's episode focuses on endurance training, with a Health at Every Size approach. Training doesn't have to be focused on making your body lean, but instead listening to your body, nourishing it, and respecting it when it says its had enough. Listen in to hear basic training and nutrition recommendations.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes To inquire further, Katie Wion can be reached via email at wionwellness@gmail.com or you can find her on Instagram @kitkatwion
Nuun tablets
Cobb Salad
Sports Bra - Nicole's rec
Today's self care episode is all about alcohol. Can it play a role in self care? Sumner Brooks join us to talk about her experience with alcohol, and how quitting has changed her life for the better.
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Sumner's favorite NA beer
@intuitiveeatingrd
Today's self care episode is all about alcohol. Can it play a role in self care? Sumner Brooks join us to talk about her experience with alcohol, and how quitting has changed her life for the better.
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Sumner's favorite NA beer
@intuitiveeatingrd
Jennifer Anderson, a registered dietitian, joins Gina and Nicole on today's episode to talk on the topic of choosy eaters and how to appropriate rear and nudge littles into being more accepting eaters. Jennifer has a masters of science in public health from Johns Hopkins School of Public Health. In 2019, she founded Kids Eat in Color, a resource that helps families feed their children from their first bite of solid food, through picky eating, and elementary-aged nutrition needs. Prior to starting Kids Eat in Color she coordinated youth nutrition programs at a food bank, performed research in inner-city food deserts, and consulted for the USDA national office SNAP-Ed program. Her academic background is in public health nutrition, cultural anthropology, and economics. Welcome to today's show!
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The best chocolate frosting with secret ingredient: Ovaltine!
Jennifer Anderson, a registered dietitian, joins Gina and Nicole on today's episode to talk on the topic of choosy eaters and how to appropriate rear and nudge littles into being more accepting eaters. Jennifer has a masters of science in public health from Johns Hopkins School of Public Health. In 2019, she founded Kids Eat in Color, a resource that helps families feed their children from their first bite of solid food, through picky eating, and elementary-aged nutrition needs. Prior to starting Kids Eat in Color she coordinated youth nutrition programs at a food bank, performed research in inner-city food deserts, and consulted for the USDA national office SNAP-Ed program. Her academic background is in public health nutrition, cultural anthropology, and economics. Welcome to today's show!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Peanutty Noodles
The best chocolate frosting with secret ingredient: Ovaltine!
Did you know not all dietitians are the same? As in, the work they do and what they specialize in can be highly variable and a dietitian is not simply a dietitian. Join Gina and Nicole as they talk through areas of dietetics they work in past and present and talk through the areas of nutrition that they are not a fit for! Because truly, a dietitian is not a dietitian...and we certainly aren't "nutritionists"! ;)
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Did you know not all dietitians are the same? As in, the work they do and what they specialize in can be highly variable and a dietitian is not simply a dietitian. Join Gina and Nicole as they talk through areas of dietetics they work in past and present and talk through the areas of nutrition that they are not a fit for! Because truly, a dietitian is not a dietitian...and we certainly aren't "nutritionists"! ;)
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Cheese Tortellini Greek Pasta with Sun-Dried Tomato-Feta Pesto Texas Breakfast Tacos
On today's show, Nicole chats about five random things with her friend, Sydney. While they met less than 2 years together, they became fast, silly friends and Sydney graciously agreed to share on the pod! Welcome to randomness. P.S. Adult ears only for this episode.
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Today Gina and Nicole dish out a self-care series all about skin care. It's the largest organ in our body, after all, so taking care of it is definitely an important part of your self-care routine!
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Hyaluronic Acid
Neutrogena Hydroboost Lotion
Azelaic Acid (Acne Cream)
Tretinoin Cream (retinol)
Cereve Vitamin C serum
Just under three years ago we collaborated on an idea that started with lots of stress, but has ended up becoming a hobby and has brought us lots of joy and learning opportunities! Today we each talk about our top five favorite episodes after 150 episodes of our podcast! What has been your favorite, so far?
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Healthier in a Hurry (Part 1)
Healthier In a Hurry (Part 2)
Healthier in a Hurry (Part 3)
Healthier in a Hurry (Spring 2022)
Breastfeeding Bloopers (Episode 23)
Discussion of Health at Every Size (Episode 59)
How to Raise an Intuitive Eater (Episode 89)
Gentle Nutrition with Elyse Resch (Episode 106)
Body Acceptance with Kristina Bruce (Episode 124)
Choosey Eaters with Sally Kuzemchak (Episode 128)
Barebells Nutrition Bars
Campfire Cones - Get a sugar cone, and fill it with candies, mini marshmallows and/or diced fruit such as strawberries. Wrap in foil and put on a grate of a fire. Cook for about 2 minutes. Open the foil and dig in!
Nicole chats with HR hubby, Mark, all on the topic of personality typing and its various uses and benefits -- at work, at home, and more! We talk about our differences (vast!) in terms of Myers-Briggs and Insights with touches on a few other personality typing tools that are out there.
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These days more couples are sharing household duties more equally, even with almost half of married couples both working outside the home. Today we dish about the division in our own households. Who does what and why? Do we ever keep tabs on who does what? What motivates us to keep on keeping on?! So much to discuss with this one!
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Continuing our once monthly series on self-care, this episode all on digital wellness. Also known as Digital Health, it is the pursuit of an intentional and healthy relationship with technology, both in the workplace and in personal life. With the reliance on the internet and digital devices, the goal of Digital Wellness is to promote and develop healthy use habits and assist users in maintaining a healthy digital environment and lifestyle. Join Gina and Nicole in a discussion around digital wellness for both professional, personal, and kid-related health!
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Every once in a while we release a Q&A episode, answering all of your questions about life, nutrition, wellness, kids, and everything in between. today we also discuss an update on our wellness goals for 2022 (can you believe it's half way over!?).
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Smoothies (Gina's new fave): Frozen cherries, dark chocolate (any amount and kind), milk of your choice, blend!
Are you sober curious? More and more people are still wanting to drink but curious about the other options out there for non-alcoholic beverages, and essentially drinking less. Today we taste some NA beers and mocktails and give feedback on our favorites. Join us if you'd like, by buying all the beers listed below!
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Athletic Brewing; Run Wild (Score: 3.5 Nicole and Gina)
Two Roots IPA (Score: 2.5 Nicole)
Brew Dog, Nanny State (Score: 1 Nicole and Gina)
Bravus Brewing IPA (Score: Amber ale (2) and IPA (2.5))
Other noteworthy beers;
Hairless Dog Brewing (Gina's 5/5!)
Brooklyn Brewery
Untitled Art
Mocktails;
Mint Mojito and Mimosas
Kombucha (your favorite flavor) + sparkling water (plain or flavored) + a nice stemless wine glass, and a fruit garnish such as lemon or lime
Quit Like a Woman
On today's show, Nicole chats with the ever-popular and inspirational Colleen Christensen, RDN all on the topic of "healthy" ingredient swaps and intuitive cooking. Where does the rubber meat the road with being mindful of health while preparing meals that align with intuitive eating? Colleen helps break it down!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Gina is offering $100 off per month on her Intuitive Eating and Wellness Program!
What is Intuitive Cooking
Colleen Christensen, RD (@no.food.rules)
July 2022 Hunger & Fullness Webinar
Colleen Christensen - YouTube
Vanishing Edge Brief Underwear
Today's show is a part of our once-a-month self-care series where we'll be focusing on a new area of self-care. Or...in today's case, revisiting a big, ever-changing topic: mom guilt. Life gets overwhelming for all of us and the sense of getting lost in a sea of to-do's, worry, and anxiety seems inevitable. Self care can be described as the active process of making your body and mind a pleasant place to inhabit, by filling your own cup up first which ensures you have enough to give others.
Today we're talking about mom guilt, or perhaps more appropriately, "parent guilt" -- that perpetual feeling that as a parent you're not doing things right or are perhaps making decisions that may negatively impact or affect your child or children. We talk everything from comparing your parenting skills to others to what we feel guilt over -- work, screen time, food, etc! Join for the discussion!
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Today we brag about the fathers of our children, our husbands Nick and Mark. Why did we marry them, and have those positive traits held through since becoming fathers? And now, seven years after having our first kids, what are our most loved and respected traits of our husbands? Tune in to hear what makes our partners for life extra special. And to all the fathers out there; enjoy a wonderful Father's Day!
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Impossible Nuggets
Sometimes we just need a break to chat about randomness going through our busy minds. Today we each have five random things to share with each other, and our listeners. Tune in for some laughs and head nods!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Candied Pecan Bacon Recipe
Brew Dr. Love Wins Kombucha
Nicole's "matronly" Amazon dress
Bizzy Organic Coarse Ground Cold Brew
Kitchen Aid Cold Brew Machine (28 oz - it comes in a larger version, too)
We're slaying our reading goals, involved in book clubs, and listen to audiobooks, too! We've got lots of recommendations to spice up your summer reading list including recommendations from many genres of books: fiction, non-fiction, mystery/thriller, memoir/autobiography, self-help/self-care, and BRAD (beach read after dark, AKA romance or smut!!). Learn more about what books we loved and grow your TBR (to be read) list, while hopefully avoiding those DNFs (did not finish). Bookworms, unite!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Where the Crawdads Sing, by Delia Owens
Body Respect
A Promised Land (Barack Obama)
Becoming (Michelle Obama)
Jessica Simpson: An Open Book
The Last Thing He Told Me, by Laura Dave
The Seven Husbands of Evelyn Hugo by Taylor Jenkins Reid
This Naked Mind, by Annie Grace
The Funny Kid
This is Where I Leave You, by Jonathan Tropper -- This is the book Gina highly recommends, although she could barely remember the plot (in her defense, she read it probably ten years ago!). It's good for a laugh, that's for sure.
The Things You Save in a Fire, by Katherine Center
The Heart's Invisible Furies: A Novel - Kindle edition by Boyne, John.
The Things We Cannot Say by Kelly Rimmer
The Extraordinary Life of Sam Hell by Robert Dugoni
The Reckless Oath We Made by Bryn Greenwood
An Invisible Thread by Laura Schroff and Alex Tresniowski
The One by John Marrs
The Silent Patient
Gone Girl by Gillian Fred
Pretty Baby by Mary Kubica
Crying in H-Mart
Greenlights by Matthew McConaughey
The Unhoneymooners
Beautiful Bastard by Christina Lauren
The Light We Lost by Jill Santopolo
The Invisible Life of Addie Larue
When we think about being nurturing, we tend to focus on ways we can nurture others, but self-nurturance is just as important (if not more so!). Today we dish about how we nurture ourselves, as an important part of our self-care practices.
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Slowing Down to the Speed of Life, by Richard Carlson and Joseph Bailey
This Naked Mind, by Annie Grace
Men are From Mars, Women are From Venus, by John Grey PhD
Practicing Mindfulness, by Matthew Sockolov
Self-Compassion, by Kristin Neff PhD
Finding time to prepare healthier meals for our families can sometimes (or always) be overwhelming, especially during the busy work week! Find out some of Nicole and Gina's favorite go-to nutrient dense meals and snacks for the whole family; grab your pen and paper (just kidding, you can scroll and find all the links ;)! Enjoy!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Amazon.com: Hamilton Beach 3-in-1 Electric Indoor Grill + Griddle, 8-Serving, Reversible Nonstick Plates, 2 Cooking Zones with Adjustable Temperature (38546), Black: Electric Griddles: Home & Kitchen Breakfast:
Blender Banana Oatmeal Pancakes Not Your Moms Egg Casserole
Snacks:
rice cakes with peanut butter and a sprinkle of cinnamon Crispy Avocado Air Fryer Fries Fudgy Chocolate Zucchini Bread Chocolate Dipped Banana
Dinner:
Sheet Pan Chicken Shawarma
Instant Pot Chicken and Bowtie Pasta Alfredo with Peas
Chicken Caesar with a Twist Egg Roll in a Bowl Slow Cooker Chicken Tacos Super Simple Hobo Skillet Fajita Chicken Burgers Minimalist Kitchen, Quinoa Chili - Add the cheese and avocado! Prevention RD potsticker Stir Fry Mini Turkey Veggie Meatballs- Nicole's Slow Cooker cookbook Meatball Tortellini Slow Cooker Caesar Salad with Chicken Nuggets One Pot African Peanut Stew One Pan Honey Garlic Kielbasa
Mom Win/Favorite New Product/Recipe
Tiseo Frozen Pizza Dough Cheeseburger Quesadilla
Raising an Intuitive Eater just got a bit easier, with the new book How to Raise An Intuitive Eater, by Sumner Brooks and Amee Severson, both Registered Dietitians and moms. Today Gina interviews Sumner about a range of topics, including whether it's possible to raise an Intuitive Eater when you're still struggling yourself, and how to pull back the reins of control when it comes to your kids food choices.
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@intuitiveeatingrd
We Are the Luckiest, The Surprising Magic of Sober Life
Quit Like a Woman
Bake Believe's No Sugar Added Baking Chips, Bars, & Wafers (letsbakebelieve.com)
Hail Mary Snacks
We may have jumped the gun just a bit, as some of you may still be in the trenches of school life, but guess what? Summer is coming! Give yourself a pat on the back for making it through another year (and if you are a teacher, give yourself a huge hug to go with that pat!). Today we discuss our plans for summer, how we hope to keep our kids engaged and learning, and our summer intentions and goals. Join us!
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Gina's Yoga Reiki Mini Retreat
Self care can be described as the active process of making your body, mind, and even your living space a pleasant place to inhabit. We hope today's episode leaves you feeling inspired and perhaps with a few ideas to tackle some home projects or face-lifts that will leave you feeling productive, refreshed, and loving your humble abode!
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Foundstone™ Gwen 46'' Console Table & Reviews | Wayfair
Cat Wall
Instagram - GYST Organized
On this episode, Nicole chats with her good friend and speech language pathologist, Jess Brickman. Jess has extensive work history with children, including in the schools as a SLP, and currently works with newborns through older adults with a range of diagnoses in southwest Michigan. Her experience extends into working with those living with autism. Join today's show to learn more about first "signs" of a concern or issue with a child's speech and what are the most common root causes for speech issues, information on intervention at school and when to seek further speech help, and basic tips and benchmarking guides that any caregiver can use with children.
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silk jammies
Today we answer some listener questions -- emotional eating, green powder supplement questions, Paige follow-up, and minimally invasive cosmetic procedures...and more! Have one you'd like to ask? Send them in! We do listener Q&As every few months, and no question is off the table! Thanks for tuning in!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Gina's Body Positive Course
One a Day Prenatal Advance
Terry Manrique, Parenting Coach
Quinoa Chili
30-Minute Spicy Peanut Butter Noodles with Shrimp
Gina and her husband Nick dish about all they learned as novice Disney-goers. Today they have a lot to share, including their candid feedback on the new Genie Plus! Whether it's your first time going to Disney World with your family, or your 100th, you'll learn some tips and tricks on today's episode. Tune in to hear all about their fabulous trip.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Cinderella's Royal Table
Be Our Guest Dining (the Beast's Castle!)
Florida Magical Tours (our car service)
Kingdom Strollers
Caribbean Beach Resort (where we stayed)
Riviera Resort (where we want to stay next!)
Chocolate Dipped Frozen Bananas
Nourishment is an important part of self care. Giving your body food and water, in adequate amounts, especially during stressful times, will keep you healthy and thriving. It can be hard to nourish your body when you aren't feeling your best, but it's also hard to feel your best when you aren't nourishing your body! Today we discuss our best ways we like to stay nourished, even when we are sick, stressed, and just not feeling it.
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Nuun tablets
Granola bars: a healthy snack option or a glorified not-so-healthy option? What's the different between a granola bar and a protein bar? Do we, as dietitian moms with an intuitive eating approach, put any framework around snacking for our kids? Join us as we taste 8 popular, commonly found granola bars on today's show and discuss both flavor and nutritional merits...or lack thereof. Tune in to find out our unanimous vote on both nutrition AND flavor (dietitian moms and kids AGREE on this winner...what?!?!).
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Gina's Mom Win: 3 ounces whipped cream cheese to 8 ounces feta, on crusty bread with fire roasted tomatoes and drizzle of oil
Nicole's Mom Win: Aldi's Red Bag Chicken (Kirkwood)
It's our show and we do what we want! Honestly though, our favorite part of the show is connecting with one another which is often in the form of pre-show and post-show chatting. We thought, perhaps we should take some of the randomness on-air for a fun, light-hearted episode in our Random Things serioes...on anything and everything and yet nothing at all! Welcome to the show!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Banana oat pancakes; Gina's Mom Win: Banana Oat Pancakes, mix in a bowl 2 bananas, 2 eggs, 2 cups old fashioned oats, 1 cup oat milk, 1.5 tsp vanilla, 2 tsp. baking powder, 1 tsp cinnamon, pinch of salt, then cook on a hot skillet like you would a pancake (about 3-5 minutes per side, you will know when they are ready to flip because they won't fall apart).
Creamy White Bean Lemon Pesto Orzo Soup
Sally Kuzenchak is a Columbus, Ohio dietitian you may have heard of as the author of the very successful blog; Real Mom Nutrition. Sally is passionate about helping parents with choosey eaters (and that means all parents!) and also shedding light on the fear mongering out there in the media, with regards to food. Sally is a great resource for recipes, simple nutrition tips, and realistic nutrition advice for people of all ages and backgrounds.
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Free Lunch Packing E-course
Picky Eating Problem Solver E Course
It's Not About the Broccoli by Dina Rose
Best Ever Banana Nut Muffins
Spaghetti Carbonara
Turkey Tacos
Sheet Pan Veggies with Garlic Sauce
Amazon Bathing Suit #1
Amazon Bathing Suit #2
Intimacy is a physical relationship but is also a close familiarity or friendship; or just closeness or quality of a relationship. And poor self-care directly impacts the level of intimacy we can experience, impacting both ourselves and others. Lots to discuss here, so let's go!
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Let's Talk About Sex with Jose Gonzalez
Neither of us are vegetarian, but we both love a good meatless recipe. Recently we each made a couple of our favorite meatless (or completely plant based) recipes, then swapped recipes with each other. Tune in to hear our favorites and what we did to modify them to perfection. For this American Heart Month, consider adding these to your vegetarian recipe collection!
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Dark Chocolate Pudding (We used maple syrup and corn starch instead of cane juice and arrowroot powder - reflected in Nicole's post here)
Lentil Bolognese in the Pressure Cooker
Vegan Butternut Squash Stuffed Shells (If you prefer this recipe to just be vegetarian, use ricotta instead of tofu!) Ginger Sweet Potato Coconut Milk Stew w/ Lentils & Kale | The First Mess
Cauliflower Parmesan with Garlic Butter Breadcrumbs – Prevention RD
Other recipes to try: Thai Peanut Sweet Potato Broccoli Buddha Bowl + Weekly Menu – Prevention RD Vegan Banana-Cherry Chocolate Chip Oatmeal Breakfast Bars {Gluten-Free} – Prevention RD
The Hallmark Day of LOVE is upon us and we've both been married for 10+ years to our spouses. We agree, it isn't always pretty and it certainly isn't always easy. But, our marriages are strong despite seasons of challenges and hardship. When times get tough, or it has just been one of THOSE days, resentment can creep in and take over. I think if we're being honest, we've been there. Today we're talking 1:1 with our spouse to discuss our marriage over the years, perhaps what was better then or now, and ways in which resentment has crept into our marriage and how we can mitigate those feelings and keep the marriage ship from capsizing.
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Clio Snacks
360 podcast, episode 57
Takeya 2 Quart Cold Brew Coffee Maker
Bizzy Organic Cold Brew
Body acceptance is something we have discuss on the podcast, but not in depth. Today we have the privilege of having Certified Body Trust prodiver, Kristina Bruce, on our podcast. We dish about the difference between body acceptance and "loving your body", whether it's healthy to accept your body at any weight, and whether you can have body acceptance but also do things like Botox and fillers. We hope you enjoy the interview as much as we did!
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@kristinabrucecoach
Spindrift Sparkling Water
Snow pants
Beyond what society generally associates with weight loss (improved health and appearance, wrong or not!), there may be potential benefits to maintaining or achieving a weight that supports living your best life. The question then becomes, is the pursuit of weight loss a form of self-care, or perhaps not so much when the focus is on eating intuitively and working towards body acceptance? Tune in to hear us present two perspectives and accompanying discussion around the topic of weight loss as a form of self-care.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Weight Science: Evaluating the Evidence for a Paradigm Shift | Nutrition Journal | Full Text (biomedcentral.com)
We're talking allllllll about intermittent fasting. Intermittent fasting purports the timing of what's consumed is more important in terms of health and weight than what's consumed by recommending periods of fasting followed by a specified eating window. We start with discussion around the low-fat craze of the 70's/80's/90's and its impact on weight status, genetics and hormones and their impact on weight status, and the possible usefulness of intermittent fasting...or not?? Tune in to learn more!
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Swim cover-up sheer skirt
It's a new year! Finally, 2021 is over. Welcome 2022. Today we take a look back at our 2021 goals, and dive into our new 2022 wellness goals. For starters, can we say goodbye to Covid this year?! One can only hope. Happy new year everyone!
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This Naked Mind (Book)
Child of Mine (Book)
Air Fryer Brussel Sprouts
Taco-Stuffed Avocados
Three years ago we introduced you to us, Gina and Nicole, two dietitian mommas from the mid-west. Things have changed since then, so we'd thought it was due time for us to update that episode. Tune in to hear about our life, our nutrition and wellness philosophy, and more.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes African Peanut Stew
Instant Pot Chicken and Dumplings
Enjoying the holidays like when you were a kid is an important part of your self-care routine! Join us as we relive our childhood and discuss old and new holiday traditions, and how we are enjoying the holidays just as much as our children.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Terry Manrique, Parenting Coach (10% off when you mention this podcast!)
Big, messy topic. Why not tease the episode with a quote, "In a culture that places so much emphasis on physical appearance, and weight in particular, it’s no surprise that many people have a love-hate relationship with the size of their bodies...but what happens when a dietitian’s weight issues aren’t a thing of the past? Can dietitians who have been trained in diet and nutrition be effective nutrition counselors if they still battle with weight themselves? And how much (or how little) weight denotes such a struggle anyway?" We're going there, join along!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Terry Manrique, Parenting Coach (10% off when you mention this podcast!)
Dietitians and Their Weight Struggles (todaysdietitian.com)
Blessing in Disguise — RDs Share How Their Personal Weight Struggles Have Empowered Them Professionally (todaysdietitian.com)
Crock Pot Peanut Clusters
Instant Pot Buffalo Chicken Pasta
Not long ago our only option was the microwave or oven, but now the options are endless as far as how to cook your favorite meals and recipes. Today we dish about our air fryers and pressure cookers. We discuss pros, cons, and go over our favorite recipes using both of these household must-haves.
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Sponsor: Parenting Website (book your session, mention our podcast, and get a 10% discount)
Air Fryer
Air Fryer Zucchini Fries
Coconut Shrimp
Cauliflower Tots
Pork Chops (Gina)
Pork Chops (Nicole)
Air Fryer Fish
Crispy Potatoes
Avocado Fries
Chicken Wings
Basil-Parmesan Crusted Salmon
Salmon - 2 small fillets, 1 T Old Bay seasoning, 1 tsp brown sugar, mix together and spread on salmon. Lay salmon on a sprayed air fryer (skin side down) and cool at 350 for 8 minutes
Hardboiled Eggs: Add to air fryer, air fry at 250 for 15 minutes, allow to cool for about 10 minutes
Pressure Cooker
Mexican Quinoa Dinner
Bowtie Pasta with Alfredo and Peas
Taco Pasta
Beef and Banana Peppers/Italian Beef (I know, sounds weird, but omg)
Butter Chicken (add 1 tsp tandoori masala with other spices and 1 tsp dried fenugreek with the cream)
Tikka Masala
Chicken and Veggie Lo Mein
Wild Rice Soup
Insanely Easy Taco Pasta
Spaghetti with Meat Sauce
Carnitas - skip the broiling
Gina's Air Fryer
Gina's Mom Win: Perfect Baked Cod and Ina Garten's Roasted Turkey Roulade
Nicole's Mom Win: Frozen KIND Bars - Dark Chocolate Almond Sea Salt
On this episode, we are dishing up another episode in our self-care series on the topic of taking a parenting time out and honoring the "me" in Merry. Whether it's stress, a pandemic, an over-booked schedule, family or coworkers that you'd rather not engage with, kids' activities you'd just as well forego, this is a time of year where we can take our needs (and wants!) and completely sideline them. Not good! As parents and/or busy people, we've sometimes got to press pause and catch a little reprieve while getting back to basics, finding the joy in the season, and keeping ourselves front and center through it all.
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With so many images shoved in our faces of women postpartum who seem to "bounce back" and have it all, it's no wonder we become obsessed with doing the same. The truth is, every woman's body changes after having a baby, and it continues to change with subsequent pregnancies, and as the years go by. It's time to embrace that change! Join us as we interview intuitive eating and body positive dietitian mama of one, Kathryn Riner. We discuss a realistic postpartum sequence of changes, and walk through ways to embrace those changes, without the guilt.
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Sponsor: Parenting Website (book your session, mention our podcast, and get a 10% discount)
Healthy Kids Nutrition, LLC (Kathryn's website)
How Not To Hate Your Husband After Kids
@thejoyinstyle - Gina's new favorite "product", personal stylist services
The holiday season is upon us and with it comes stress and anxiety for those struggling with body acceptance and intuitive eating. How can you survive the holiday season with the challenge of diet culture? Tune in for our top 5 tips!
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Sponsor: Parenting Website (book your session, mention our podcast, and get a 10% discount) Resources and Show Notes Packing Cubes
Fit and Flare Sweater Dress
Over the summer Gina eluted to her struggles with Paige, and mentioned she hired a parenting coach who, in many ways, saved her family. Terry was that coach. Sometimes you just have to admit you don't have all the answers. There is no such thing as parenting school, but Terry Manrique is the closest thing to parenting school that exists. If you are struggling in any way with your children (and aren't we all?!) listen to Terry's words of wisdom on today's episode, and rest assured she has a program that will fit your needs (for 10% off when you mention our podcast!).
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Website (book your session, mention our podcast, and get a 10% discount)
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Heather Hirsch's podcast on the Papsmere
American Cancer Society
Screening Info From Medlineplus.gov
Episode 29 - Busting Soy Myths
Episode 70 - Breast Cancer Prevention Tips
Episode 91 - Dr. Hirsch
On today's show, Nicole is joined by Kimmie Singh, a fat-positive dietitian working to help people improve their relationship with food and their bodies. Her work is rooted in the intimate understanding of fat stigma and oppression. We discuss weight as it relates to work in dietetics as well as thin privilege and fat phobia. Join for a candid conversation on a very sensitive subject.
About Kimmie Singh: Kimmie is a fat Registered Dietitian based in New York City. She is the owner of Body Positive Dietitian, a private practice that supports individuals with eating disorders to heal their relationships with food and body. Kimmie supports her clients with a fat-positive and anti-oppressive framework and has a special passion for working with people that have polycystic ovarian syndrome. Kimmie is also a sought-after speaker and has presented at several national conferences. She presents on the effects of anti-fat stigma in healthcare and nutrition. Kimmie is a believer in kindness, compassion, and the power of advocacy. Learn more about Kimmie at www.bodypositivedietitian.com.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
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Kimmie Singh / Body Positive Dietitian on Instagram
Shop the Soho
Chocolate Hummus from Sabra
Today we answer some listener questions. Have one you'd like to ask? Send them in! We do listener Q&As every one or two months, and no question is off the table.
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Sheet Pan Buffalo Shrimp and Veggies
Episode 51 Raising and Intuitive Eater
It's our show and we do what we want! Honestly though, our favorite part of the show is connecting with one another which is often in the form of pre-show and post-show chatting. We thought, perhaps we should take some of the randomness on-air for a fun, light-hearted episode (or series perhaps!) on anything and everything and yet nothing at all! Welcome to the show!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes The dress Nicole is obsessed with off Amazon for $40
Self care behaviors among students are linked with improved academic progress and life satisfaction as well as a decreased psychological distress. This makes sense and yet, students struggle to implement and adhere to self-care behaviors that will ultimately benefit their academics and most facets of life overall. Financial and time pressures repeatedly top the list of challenges many students face, along with academic stress. School-life balance, or making time for activities and enjoyment away from studies, can also be a barrier to self-care. There’s lots to tackle here, so let’s hop in with discussing self care among students with a current Michigan State student!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes How to encourage student self-care (apa.org)
Raising kids is something you can never understand...until you're doing it yourself. Judgement is everywhere and judgement around parenting and child-rearing related topics is rampant. That said, we're looking back at some of the things we said we'd "never" do as parents and whether that's still the case. Judgement-free zone, let's go!
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Muffin Tin Pizza Bombs
Boom Chick-a-Pop single serving bags
The last principle of Intuitive Eating is "Honor Your Health with Gentle Nutrition". Today we chat with Intuitive Eating co-founder, Elyse Resch, all about gentle nutrition and what it looks like in the context of intuitive eating. Why is it the last principle? How can one achieve a balanced diet while having unconditional permission to eat? You won't want to miss this interview!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes So You Want to Talk About Race
Fearing the Black Body
What Do We Say When We Talk About Fat
Intuitive Eating
Elyse website
Elyse's Amazon Books and Workbooks
Intuitive Eating Card Deck
Intuitive Eating Journal
Intuitive Eating Teen Journal
Glass Pyrex storage containers
Covid-19 came at us quickly in winter 2020, and is still lingering. Will it ever go away? Will we be seeing its effects forever? Who knows? Today we chat about how Covid-19 has changed our lives, both positively and negatively. We realize we are some of the lucky ones, but still have a lot to say about how this deadly virus has changed us and will continue to do so.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Bowtie Pasta with Peas and Chicken
Perfect Bar Cups
Our most basic needs are things that we may go day to day without giving much thought or consideration to. And yet, a bit of time and attention to meeting these most basic needs may, in fact, improve our overall well-being and be a form of self-care. Everything from our living and working space, hydration, nutrition, sleep, physical touch, and mental health and social interaction are most certainly our most basic needs.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Hydroflask
We first met in 2009 when we were both blogging about nutrition. Gina’s blog was Candid RD and Nicole's is Prevention RD. Gina has fully transitioned her talents to podcasting while Nicole continues to blog. Dietitians like ourselves have discovered the power of the internet in terms of putting credible nutrition information into the world and now that we’re over 2 ½ years into our podcast, we figured it would be a good time to talk about blogging and podcasting – past and present – to allow listeners an in-depth, behind the scenes glance at what dietetics can look like through various platforms.
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AdThrive
Taco Pasta in pressure cooked/Instant Pot
Easy Blueberry Chia Jam (w/ plain Greek yogurt)
Kids Eat Right Month is a time to focus on balanced eating, shopping, and active lifestyles for kids. While it's important to think about this throughout the year, August is a great opportunity to get back into wellness routines just in time for the start of the new school year! Join us as we chat with our soon-to-be first graders on what it means to "eat right" and which balanced and nutrient dense foods they've been loving lately.
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Resources for Parents and Kids
It seems like only yesterday our moms were nagging us to read, read, read! Now, here we are, moms of two and finding ourselves doing the same. Why is reading so important, and how do we get our kids to start reading and maybe even enjoy it? Join us as we talk to Kelly Hiltz, kindergarten teacher and mom of two. Kelly will give all the details on why reading is important, how to inspire reading amongst our kids, and some book recommendations that might entice our young ones to "pick up a book already"!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Kelly's Interviews with The Mom Hour:
Kindergarten Readiness & Parent Teacher Relationships (voices episode 23)
Freaking Out Less about Kindergarten, COVID Learning Loss & Elementary School Academics (voices episode 60).
You can find her on Instagram @askateachermom or on her blog
@askateachermom (Instagram)
Book Recommendations By Grade:
Preschool
Llama Llama Red Pajama by Anna Dewdney
Corduroy by Don Freeman
Pete the Cat by Eric Litwin and James Dean (series)
Press Here by Herve Tullet
Good Morning Superman by Michael Dahl (series)
Don’t Let the Pigeon Drive the Bus by Mo Willems (series)
Anything by Todd Parr or Eric Carle
Read Alouds
Hair Love by Matthew A. Cherry and Vashi Harrison
The Book with No Pictures by B.J. Novak
We Don’t Eat Our Classmates by Ryan T. Higgins
The Book with No Pictures by BJ Novak
Jabari Jumps by Gaia Cornwall
Mae Among the Stars by Roda Ahmed
Shark Lady by Jess Keating
The Alien Next Door by AI Newton (series)
Beginning Readers/Early Chapter Books
Let’s Go For a Drive by Mo Willems (Elephant and Piggie series)
Hi Fly Guy by Tedd Arnold (series)
Hi Jack by Mac Barnett (series)
The Doghouse by Jan Thomas (series)
Meet Yasmin by Saadia Faruqi (series)
Ling and Ting Not Exactly the Same by Grace Lin (series)
Mercy Watson Goes for a Ride by Kate DiCamillo (series)
Second and Third Grade Continue to read to them if they are still into it, choose books you both enjoy Allow them to fully choose their own independent books
Lola Levine is Not Mean by Moncia Brown (series)
Zoey and Sassafras: Dragons and Marshmallows by Asia Citro (series)
Ricky Ricotta’s Mighty Robot by Dav Pilkey (series) (great for reluctant readers but some reviewers think it’s violent so look through it first if you are sensitive to those kind of things)
Dory Fantasmagory by Abby Hanlon (series)
Humphrey’s Really Wheely Racing Day by Betty Birney and Priscilla Burris (series)
Fourth and Fifth Grade *thanks Amber for the recommendations @IowaAmberReads on instagram, lots of good middle grade and adult recommendations
Babysitters Club Graphic Novels by Gale Galligan, Raina Telgemeier, Ann M. Martin (series)
Allergic by Megan Wagner Lloyd
New Kid by Jerry Craft (and the sequel Class Act)
Nevermoor: The Trials of Morrigan Crow by Jessica Townsend (series)
The One and Only Ivan by Katherine Applegate (and the sequel The One and Only Bob)
From the Desk of Zoe Washington by Janae Marks
Front Desk by Kelly Yang
The Remarkable Journey of Coyote Sunrise by Dan Gemeinhart (recommend this author)
Look Both Ways by Jason Reynolds
Esperanza Rising by Pam Munoz Ryan
Audiobooks Overdrive or Libby App to get audiobooks from the library Scribd (9.99 a month for unlimited audiobooks and they have lots of great kids ones, also 1 month free trial) Audiobooks my almost 2nd grader has enjoyed: Ma...
Back in 2018 we decided to start a podcast. Here we are, 100 episodes later, still loving bringing wellness tips to you almost weekly! Today we are celebrating with another Q&A episode (listener favorite!), a look back at our favorite episodes, and a giveaway. Tune in for details, or follow us on Instagram @dietitiansdishpodcast.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Amanda cookbook (for air fried chicken recipe) Gina's Favorite Episodes How to Raise Adventurous Eaters
Frozen Novelty Taste Test
Meet Our Mommas!
Breastfeeding/Pumping BLOOPERS! Nicole's Favorite Episodes: Let's Talk About Sex with Sex Therapist Jose Gonzalez
Breast vs Formula: The Good, The Bad, The Ugly
All our Q&A's but I particularly love this one: Q&A Do Dietitians Feel Judged by What They Eat? Do I Drink Too Much? Does Activated Charcoal Work? Do I Need a Rest Day? And more!
Dinner time with no stove or oven required! These summer-ready meals use either the microwave, toaster oven, or grill...and some use none of the above! Dinner does not have to be a fuss in order to be delicious and nutritious! And because 2021 is more than halfway over (!), we're doing a little update on our 2021 goals! Nothing like a little accountability for all aspects of health and wellness!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Peach, Burrata, and Arugula Quinoa Bowl with Chicken and Pesto Vinaigrette – Prevention RD
Pan Seared Scallops with Summer Corn-Peach Medley
Today's show is the 1st in a Self-Care Series. Once a month, we'll be focusing on a new area of self-care. Life gets overwhelming for all of us and the sense of getting lost in a sea of to-do's, worry, and anxiety seems inevitable. Self care can be described as the active process of making your body and mind a pleasant place to inhabit, by filling your own cup up first which ensures you have enough to give others.
Today we're talking about mom guilt, or perhaps more appropriately, "parent guilt" -- that perpetual feeling that as a parent you're not doing things right or are perhaps making decisions that may negatively impact or affect your child or children. We talk everything from comparing your parenting skills to others to what we feel guilt over -- work, screen time, food, etc! Join for the discussion!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes The Bachelorette's Favorite Drink (The "Elvis"): 4 ounces Pale Ale, 2 ounces grapefruit juice, 2 ounces gin
Balsamic Chicken with Caprese Pesto Pasta
Minimally invasive cosmetic procedures are up 200% since 2000! We're part of the uptick. We spill allllllll about our experiences with Botox, Dysport, microneedling, microdermabrasion, and laser hair removal...as well as our daily skin care routines. Join us for this judgement-free discussion on the show!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Gina's Recommendations
Anne Therese Aesthetic Medicine
Abnormal Beauty Co Vitamin C Serum
EltaMD Tinted Sunscreen
Neutrogena Hydro Boost Lotion
Smoothies have been around for what feels like forever. Their image has ebbed and flowed through the decades, but much of that was centered around diet culture's opinion that "you shouldn't drink your calories". Now people have realized that while the jumbo large smoothies made with juice and a little whole fruit may not be the best thing for us, they can certainly fit into a healthy diet. Most importantly, however, the food industry has helped us realize the potential that smoothies have to enhance our nutrition and add some excitement to our diet. Join us as we chat about smoothies then, vs. smoothies now, and what we like to add to our smoothies for extra nutrition and satiety.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Have you seen KIND Smoothie Bowls?
Gina's Daily Smoothie: 1/2 banana, 1 scoop PB, handful of fresh spinach, about 1/4 cup frozen berries, 1 tsp turmeric, dash of pepper, and almond or coconut milk to top it off
Gina's Favorite Smoothie: 1/2-1 banana, 1/2-1 avocado, some cocoa powder, a scoop of peanut butter, crushed ice and coconut milk
Sambazon
Kodiak Chocolate Chip Protein Balls
Crustless Blueberry "Pie" - used strawberries this time :)
Men's health is a topic we've never before tackled, which is why we invited the best to help us tackle it; Andy Arra, a Columbus, Ohio dietitian and personal trainer. Andy talks everything from disease prevention in men, to the best ways to nudge men in taking better care of their health and taking advice (gasp!) from those who know best.
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@_your_friend_andy
Snack Factory Pretzel Crisps, Everything Bagel
Homage
We've touched on the topic of family meals and feeding choosy eaters on the show, yet we often lose the battle of wills when it comes to mealtime. Especially dinner. Today on the show we're going to unpack how to combat the common pitfalls of mealtime and how to not become a short-order cook!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Morningstar Farms crumbles - Gina's mom win
Coco and Eve sunless tanner
30-Minute Family Cookbook from Michigan Nutritionist, Amanda Hernandez
EltaMD UV Clear-Tinted Face Sunscreen (recommended by Gina)
Each year we bring you an episode that encapsulates all of our favorite simple and more nutritious recipes from the past year. We include entrees, sides, snacks, and even a dessert every once in a while!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Healthier in a Hurry , Part 1
Healthier in a Hurry, Part 2
Gina's Favorites
Pizza Crust, just add water ($1 at most stores!)
Campbell's Slow Cooker Marinade Bags
Smoothies - one of my favorite smoothies is ice, turmeric, pepper, coconut milk, banana and peanut butter
Blender Oatmeal Banana Muffins
Fudgy Chocolate Zucchini Bread
Nicole's crust less berry pie
Healthy Taco Casserole (Slow Cooker)
Wings (Air Fryer)
TikTok Pasta
No Bake Tamale Pie
White Chicken Chili
Huevos Rancheros
Tomato and Basil Shrimp in Garlic Sauce
Cashew Chicken Sheet Pan Meal
Spaghetti Squash & Zucchini Parmesan
Pesto Shrimp and Broccoli Fettuccini
Skillet Chicken Cheesesteak Sandwiches
Weeknight Potsticker Stir-Fry
Easy Thai Noodles with Chicken
Insanely Easy Instant Pot Taco Pasta
Roasted Red Pepper and Feta Turkey Burgers w/ Tzatziki
Morning Glory Muffins
Only the Best Guacamole
Perimenopause may not be something you've started thinking about, but it can start as early as your forties (watch out!). Join us as we interview Dr. Heather Hirsch, Board Certified Internal Medicine Specialist with advanced training in women's health with a focus on menopausal hormonal therapy. Dr. Hirsch discusses everything from hot flashes, to decreased sex drive, and what we can do to minimize these side effects. Good news, Dr. Hirsch is full of positive energy and is confident that women don't need to suffer during this time!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Dr. Heather Hirsch's website
Dr. Hirsch You Tube
@hormone.health.doc (Instagram)
Hairless Dog Brewing
Weeknight Potsticker Stir-Fry
In this episode, we welcome to the show Nicole's friends, Marco and Jess. They have been together for over 20 years and have 4 awesome kids. Marco and Nicole play hockey together in the local beer league where he is the all-mighty commissioner and does an awesome job regulating some rather intense players and drafting the only email each week Nicole is guaranteed to open. Jess and Marco have similar expertise and education in behavioral psychology and behavioral analysis – Marco even worked in government intelligence! They have endless interests and hobbies ranging from photography to coaching to podcasting. Let’s welcome them to the show to learn more about tips and tricks around achieving better health with a behavioral psych spin!
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Red Arrow Health and Wellness on Instagram
Italian Sausage with Warm Lentil-Orange Salad
Nicole's Key West trip review blog post
Amazon shorts (stretchy) - jeans (white, black, faded, etc)
A few times a year we love to field your questions for our reflection and response. Today we're talking everything from toddler processed meat consumption, meat-heavy recommendations in the US, green powder supplements, soy milk mix-ins, and how to handle some awkward family/friend get-together food safety concerns! These questions come for our listeners, and tend to be some of our most popular episodes! So, thank YOU for both listening along and for submitting questions! If you're tuning in and think of a question for us -- nothing off limits -- please send it our way. You can email us at dietitiansdishpodcast@gmail.com or send it over on Facebook or Instagram. So, let's get started!
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Amazon Sports Bras
CRZ Yoga Shorts
Dietitians Dish Podcast - Episode 29: Myth Busting on Soy
Feeding little ones can be frustrating, especially as they enter more choosey fazes of their life. Have you ever made a delicious dinner, only for your kids to turn up their noses? Of course you have, we all have. Megan McNamee has all the tips and recommendations for keeping you from losing your cool, and at the same time expanding your kid's horizons and teaching them that all types of foods have the potential to be pallet pleasers.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes For $10 off either of the Feeding Littles courses, use the code DIETITIANSDISH
Instagram: @FeedingLittles
Carrot Cake Bites
Our Place Skillet
Health Halos are foods that have an angelic vibe. You may see them in the supermarket and think they are loaded with nutrients, vitamins, minerals, all the good stuff! In reality, these foods have just been blessed by the genius marketing gods and they may not be as nutritious as you think. No, we aren't saying to avoid them, we are just making you more aware. Join us for a trip through the grocery store!
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Prevention RD Veggie Enchiladas (Gina added veggie "meat" too!)
Pesto Salmon Pasta
Bounce House (Cameron's birthday gift)
Sea salt vs table salt
The Nation School Lunch and Breakfast Programs provide nutrition to over 30 million US kids...and that was pre-pandemic. Did you know that most children consume as much as half of their daily calories at school? COVID-19 has changed regulations for the NSLP and we welcomed Dietitians Dish listener and fellow dietitian, Maggie Maggio, MPH, RD onto the show to chat more! Join us to learn a ton about the NSLP -- the ins and outs, plus what kids REALLY love to eat -- from a dietitian working in Minnesota school nutrition. We learned a ton and bet you will, too!
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CDC Childhood Nutrition Facts
Breakfast and Lunch Meal Patterns
Turkey Burgers with Feta and Sun-Dried Tomatoes
Italian Sausage with Warm Lentil Orange Salad
Every professional can look back at their early years in their career, and cringe at things they did or advice they dished. Today we chat with the hosts of the Diet Riot Podcast, Alyssa and Brooke, about advice we gave early in our careers as dietitians that we would most likely never give again! Don't worry, no one was harmed in the process, but what's more important than learning and growing from your mistakes? This is how we have become better and more confident dietitians!
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@mama.and.me_RD
@nutrition.for.mamas
Butternut Squash and Sausage Stuffed Shells
Mexican Street Style Cauliflower
We talked sex, date nights in, loving your body, and now...let's talk some memories we have with our guys. We're suckers for a for some romance (consider our love for the Bachelor(ette), for example. A fun little episode that may inspire or induce smiles...or so we hope!
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TikTok Pasta
Back in April of 2018, the hilarious hosts of the What Fresh Hell Podcast spoke candidly about body image and why "what you weight shouldn't matter". Today we dive into that episode with them, and open it up further by asking about how they try to send positive messages to their kids (elementary school through high school). February is the month of love, so what better time than now to start loving yourself, your body, and all the wonderful things you have to offer?
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What Fresh Hell Podcast on You Tube
@whatfreshhellcast
Chicken Sweet Potato Slow Cooker Enchiladas
Air Fried Chicken Wings: Lightly salt and pepper raw wings, air fry at 400 degrees for 20 minutes (until cooked to a temperature of 165 degrees) and toss in your favorite sauce
We romanced our husbands without a traditional date night out. Here's how we changed up our evening routine, spoiled our partners, and spiced things up...without ever leaving home! Learn also what THEY had to say about the evening! Let's get you in the mood for Valentine's Day or any day!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Air Fryer Cajun Salmon
Tilapia Fish Tacos
Yep, we're going there! Today, we're talking about SEX with sex therapist, Jose Gonzalez II. Just wait til you hear about how he and Nicole know one another! We're covering everything from orgasm to sex drive to infidelity to menopause...come along for the spicy ride!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Only 30% of women reach climax through penetration - Coital alignment technique is a suggested starting point website: hinmancounselingservices.com facebook: facebook.com/hinmancounselingservices instagram: hcssextherapy
Weeknight White Chicken Chili Recipe
We are back with another episode filled with your questions! You never fail to fill these episodes with good content, and we love putting these episodes out, so keep the questions coming.
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Zingo
WebMD Blog Post about Natural Flavors by Sally Kuzemchak
China Study
Air Fryer Toaster Oven
Veggie Chorizo Egg Breakfast Casserole (Gina made this with chicken sausage)
Instant Pot Tikka Masala
Each year in January we discuss our wellness goals that we have for ourselves and set new goals. Some of these goals are personal while some include our spouse or family. In July we like to follow-up on those goals to sort of keep each other accountable. So today we'll be touching base on our 2020 goals and setting a few new goals for 2021, as well as providing some gratitude for the dumpster fire that was 2020!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Air Fryer Pork Chops
Elevate App
Insight Timer App
8 Dates
Body Respect
KIND granola bars
Are you having a baby soon? Thinking of having one eventually? Listen up! Sleep is arguably one of the most important parts of the wellness puzzle. Setting your baby up with good sleep habits is not only good for your baby, but also you and your partner.
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@the_Sleep_bae
Pineapple Chicken
Quick Pasta and Beans
In keeping with tradition, this is our 2nd annual beer & cookie taste test...plus 2 delicious, holiday cocktails! This year, we chose 3 widely distributed holidays beers to sample live on the show and ahead of time, we swapped 3 of our favorite holiday cookie recipes to make and try over the past few weeks. We know that all foods fit and as 2 dietitians who love a good "Mama Juice" and a sweet treat, we're hoping you, too. Enjoy the show!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Double Chocolate Crackles
Carrot Cookies with Orange Glaze
Mint Meringues
Peppermint Meltaways
Chocolate Cherry Oatmeal Cookies
Crock Pot Peanut Clusters
Ginger Cranberry Whiskey Cocktail
Slow Cooker Quinoa Breakfast Casserole with Tomato and Spinach
Gina's Christmas gift for Paige; Jewelry and Accessory Mirror
Family, holiday cheer, and a lot of food. That's what we think about during the holidays. What we don't think about is calories, our weight, and ways to prevent the "dreaded holiday weight gain". Today we look back at our past holiday selves, and relish our current relationship with food during the holidays.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Intuitive Eating Workbook
On this episode, we welcome our husbands...the fathers of our 4 wonderful kids! We'll unpack how we parent differently and perhaps what we would do differently as parents. Hindsight is 20/20! We're talking everything from spanking to rewards to technology use - we're going there! The hope is that parenting brings couples closer and we'll share if that was a reality for us!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Crock Pot Tamari Chicken
Sometimes we like to take a break from wellness episodes, so today we take a look back to our the most memorable days of our lives; our wedding days! You've heard from our husbands in previous episodes, and have heard us tell our stories of how we met, but we want to share our most special day with you, too. You'll hear how we planned, what we did, what we learned, what we regret, and what we loved most about our big days.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Rent the Runway
Pepper Bras
Easy Thai Noodles
On this episode, PCOS sufferer, Nicole, interviews PCOS expert and fellow dietitian, Sam Abbott. Talking everything from diagnosis to treatment and insulin resistance to infertility. Join this informative, in-depth conversation that has a foundation in Health at Every Size and a weight neutral approach to care.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Sam Abbott is a registered dietitian nutritionist and owner of the nutrition private practice, G&G Nutrition Company. Sam helps those with PCOS ditch diets, improve insulin resistance and balance hormones without feeling guilty or stressed about food. After spending years seeing women with PCOS, she realized that they were only being told to lose weight, exercise more and eat less. Sam is passionate about empowering women with PCOS with the knowledge they need to improve their hormone imbalances and live their happiest, healthiest lives without dieting.
Find Sam Abbott on Instagram, PCOS.Nutritionist
Sam Abbott's website: https://ggnutritionco.com
PCOS Snacking Guide
Banana Bread Protein Bars
Instant Pot Taco Pasta
Collagen Peptides (referenced by Gina in the show)
Get your recipe binders ready (you all have those right?!) and your grocery list! Today we dish about our favorite, crave-worthy vegetarian and plant based dishes and products. Weather your into tofu, tempeh, beans, or meat replacements, we've got you covered.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Brussels Sprout and Walnut Pizza
Vegan Jambalaya
Sweet Potato Fajitas
Red Pepper Cashew Pasta with Roasted Cauliflower
Tofu-Walnut Bolognese
Lemony Lentil Soup
Red Chili {vegan, 2019 Chili Contest Winner}
Vegan Chili
Stuffed Peppers (Slow Cooker)
Risotto with Fall Veggies (I used this recipe but swapped some Fall/Winter Veg)
One Pot African Peanut Stew
Tofu Sloppy Joes
Sweet and Sour Tempeh
Stuffed Acorn Squash (I also add ground Morning Star or Impossible Burger)
Sides
Green Bean Casserole with Cauliflower Cream
Roasted Cauliflower Salad with Creamy Lemon Dressing
Black Bean Salad with Roasted Sweet Potatoes
Autumn Harvest Salad with Pomegranate Kale Salad with Honey Dijon Vinaigrette Wild Rice and Butternut Squash
Other
Pumpkin Raisin Chia Bites
Smoothies with pumpkin spice and silken tofu (play around with it! Add ice and/or frozen berries for coolness)
Quinoa Apple Cinnamon Breakfast Bake (top with Greek yogurt or Vegan yogurt)
Slow Cooker Pumpkin Pie Steel Cut Oats
Pumpkin Oatmeal Chocolate Chip Cookies
Pumpkin-Maple Loaf
Pomegranate & Dark Chocolate Bites
Pumpkin Spice Baked Oatmeal with Cranberries
Sweet and Salty Roasted Pumpkin Seeds
Products
Tasty Bite (microwave in bag and pour over rice)
Gardein Meatballs
Kite Hill
Follow Your Heart
Mom Wins
Blender Oat and Greek Yogurt Muffins
Savory Toasted Pumpkin Seeds
Aldi Pumpkin Kombucha
How do RDs combat judgement from others about what they eat...or don't eat? Whew. Great question. We also tackle help for kids who won't take a multivitamin, our favorite fall sides and desserts, monk fruit recommendations, advice around Noom, and how we met our spouses! A bit of everything in this listener Q&A! Think of a question for us? Send it our way for Q&A #6, heading your way soon!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Crustless Pumpkin Pie Zucchini and Pumpkin Muffins with Cranberries and Chocolate Chips Traditional Apple Pie (the recipe Nicole made that isn't so easy, but was delish!)
Brussel Sprouts (Nick likes this for Thanksgiving)
Pomegranate Salsa
Pepperoni Bread --> Gina makes a bunch of these every year! How to make; buy frozen raw bread dough and thaw it overnight until it's easy to stretch and roll out. Roll out into a long rectangle and top with a little oil, Italian seasoning, pepperoni (or cooked veggies) and cheese (~1 cup mozzarella), then roll so the insides and nice and enclosed. Bake according to directions on bread package. So good!!
Gina's Simple Apple Pie recipe (ok, maybe the skin should be peeled off....)
Butternut Squash Cookies
Renzo Vitamins (Gina suggested this as a multi with iron for picky kids!)
Mustard Dipping Sauce (or spread for a sandwich??) 1/2 cup mustard, 1/4 cup honey, 1/2 tsp ginger
Sugar is listed as one of 60+ ingredients on a nutrition facts label and Americans are eating more than 3x the recommended daily intake for sugar. Meanwhile, the market for sugar substitutes has quadrupled since the 1990s. That's a lot of sweetness! Join us to learn more about sugar substitutes, sugar alcohols, and our recommendations around their use.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Sweeteners: Facts and Fallacies — Learn the Truth About the Different Types of Sweeteners to Better Counsel Patients, Connie Diekman, MEd, RD, LD, FAND, Today’s Dietitian.
61+ Names for Sugar
Why 'Big Sugar' Is As Harmful As 'Big Tobacco' Low-calorie- and calorie-sweetened beverages: diet quality, food intake, and purchase patterns of US household consumers. Carmen Piernas, Michelle A Mendez, Shu Wen Ng, Penny Gordon-Larsen, Barry M Popkin. Are Sugar Substitutes Too Sweet to be True? Emily Gelsomin, RD, LD. Harvard Health Publishing, Harvard Medical School.
Everything You Need to Know About Sugar Substitutes. Carolyn Williams, PhD, RD. Eating Well.
Sugar Substitutes. American Diabetes Association.
Gina's new cooler for camping trip
A Good Neighbor (recent recommendation from Gina and Nicole)
October is Breast Cancer Awareness Month. Recently we spoke with breast specialist Dr. Katherine Cyran from Columbus, Ohio, about everything from soy and breast cancer, to what breast pain means, and when family history is really something about which to be concerned. Tune in to learn which risk factors are really worth focusing on, and which you can throw out the window (hint: Gina might still be considering breast implants after this episode).
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Dr Cyran's Website
Dr Cyran's e-mail: kmcyran@kmcbreastcenter.com
National Comprehensive Cancer Network
Heather Hirsch Podcast (Episode 33)
Scosche Heart Rate Monitor
Gina's Fave New Recipe: Butternut Squash Lasagna! I use this recipe from All Recipes and instead of lasagna noodles I use par-baked, thinly slided (1/2 inch or so) butternut squash.
Nicole's Pressure Cooker Butter Chicken
COVID19 has changed a lot about the world, including how people stay active. After a 6+month hiatus from the gym in many parts of the US, Americans have gotten creative in getting active and often, active on a budget. Not only that, but equipment is in short supply! Join us as we talk through some SIMPLE and (mostly) free workouts -- workouts that are new to us!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Fisher-Price Think & Learn Smart Cycle
Melissa Bender (15 minutes) – standing core
Obe Fitness (1 month free trial)
Yoga with Adriene (20 min yoga flow)
Team Body Project (30 min low impact, high intensity, intermediate)
Pop Sugar
HASfit
Peloton
CRZ YOGA bra and workout capris (Lululemon knock offs)
Gina's new favorite smoothie; Handful of fresh spinach, 1/4 tsp turmeric and a dash of pepper (for helpful absorption of turmeric compounds), ~1/4 cup Greek yogurt (full fat is delicious), ~1/2 cup frozen berries, 1/2-1 banana, ~1-2 Tbsp. peanut butter, add milk (any type) to cover the contents, and blend!
Do you stroll the produce section and ever think, "I've never seen or tried THAT before!" With it being time for back to school in many families, it's the perfect time to talk about fun fruits and vegetables you can eat as-is that would be perfect for packed lunches! Join us to try something new!
On the taste test docket: radish, grapefruit, starfruit, papaya, beets, canned greens. There were certainly some surprises for us along the way!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Asian Cucumber Salad
Kombucha and Tequila Cocktail; 1 ounce tequila and 4 ounces of your favorite Kombucha (I used the Synergy flavor of GT's); plus a dash of lime juice and honey. Mix with a stirrer (shaken not stirred!) and add some ice.
The last time we chatted about gardens, it was late Spring and the seeds had just been planted. Today, hear from our husbands about this summer's garden harvest and what they have learned for next year. And of course, hear what we are making in the kitchen with all of our bounty!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Gina's "Harvest" Favorite Recipes
Pickles - Nope, not homemade, but sort of. I buy delicious kosher pickles, eat them, then use the remaining pickle juice for my own pickles! I cut our cucumbers into spears and drop them in the container. Leave in the fridge for at least 24-hours. Yum!
Pesto - Don't have pine nuts? Use any nut (I use almonds often)
Tomato, Cucumber, Pepper and Feta Salad - In a bowl add any ratio of cucumber, halved cherry tomatoes, chopped pepper and feta cheese. Mix with your favorite balsamic vinaigrette dressing.
Zucchini Pizza - Recipe found in Nicole's cookbook
Pesto Pizza - See pesto recipe above. Use it on your favorite pizza crust instead of red sauce. Add toppings as you wish. We have been doing pesto with zucchini, sometimes sausage and mushroom.
Risotto with Spring Vegetables - Hint, you can use any vegetables you want!
Pressure Cooker Pesto Pasta with Chicken
Summer Squash and Basil Pasta
Tomato Basil Shrimp in Garlic Butter Sauce
Nicole's "Harvest" Favorite Recipes
Panzanella - Italian Bread Salad
Green Goddess Pesto-Squash Pizza
Basil Pesto with Pine Nuts, Sunflower Seeds and Lemon
Salmon BLT with Lemon-Dill Mayonnaise
Creamy Cucumber Salad
Cucumber Grape Salad with Poppyseed Dressing
Mark's Fave: Avocado Cucumber Shrimp Appetizer Bites
Cucumber Freezer Pickles
Grilled Salsa
Mom Wins and Favorite New Products or Recipes
Gina's Fave New Recipe: Crustless Blueberry Pie (made with whole wheat flour, although I will use oat flour next time!)
Easy Tamale Pie
Has your child commented on your weight? The weight of others? Their own body in a negative way? It’s common and it starts young. Learning how to speak to kids about body size, acceptance, and love is crucial! Tune in to this episode as we unpack some of the common questions and concerns care givers have around body image and size...and some embarrassing moments like being asked or asking someone if they're pregnant when, in fact, they are not! For adult ears only due to subject matter, but applicable to not only families, body image and conversation about size is one we can all learn more about – tune in for more!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes How to Talk to Kids About Weight and Obesity
What's in a Word? About Weight Stigma and Terminology
Talking About Body Image
Gina's new favorite recipe; Simple Carbonara
Dairy gets it's own food group. While some of us (dietitians included) may argue this fact, there is a good reason for it; potassium, calcium, and vitamin D. That being said there are plenty of plant based options that can fit in that category too, even if they are completely dairy-free. Today we taste some dairy containing, dairy free (plant based) and kid-friendly yogurts and give you our feedback on taste and nutrition. Get ready to stock your shelves for the upcoming school year!
Source: Today's Dietitian Magazine
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Gina – Taste Gina – Nutrition Nicole – Taste Nicole -- Nutrition
Siggis 4% 4 3.5 4 4
Siggis 0% 3.5 3.5 3 4
Two Good Greek 2 2 2 2
Icelandic 5 3.5 5 3.5
Chobani Oatmeal on Bottom 4.5 3 -- --
Oui
-- 3.5 2.5
Oui - coconut 4.5 1 -- --
Chobani Oat
-- 4.5 1.5
Silk Soy 3.5 5 3.5 3.5
Chobani - coconut 4.5 1 -- --
Chobani Flip 5 3 5 3
Stonyfield Tube 3 3.5 4 3.5
Resources and Show Notes Silk Plant Based
Chobani
Oui Yogurt
Two Good
Siggi's
Today's Dietitian; In the Yogurt Aisle
Today's Dietitian; The Scoop on Vegan Yogurts
Crustless Blueberry Pie
Gina's latest obsession: Think Bars
Sweet Potato Fajitas
Bringing life into the world amid a pandemic is unprecedented. Join us as we talk to a new mom who navigated COVID-19 during her hospital delivery. We'll also learn along as she shares added insights from her role as a Licensed Clinical Social Worker with specialized work in helping women struggling with grief, trauma, and life transitions. We'll also hear from mother and International Board Certified Lactation Consultant, Jessica Allmyer as she responds to commonly asked questions on the topic of breastfeeding.
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes From Jessica Allmyer, IBCLC, FAQ's:
Question 1: How do I know my baby is getting enough breast milk?
This is probably the most common question I get as an IBCLC and for good reason!
I like to start by reminding parents that it is normal and expected that newborns will lose a little weight in their first 2-3 days of life. Around 3-4 days of life we like to see that loss plateau and then start to come back up, so that by 10-14 days of life baby is back to and then starting to pass their birth weight. Baby’s healthcare provider will help determine if weight loss is within normal or a flag for an issue with feeding.
Once a baby is home, there are several things a mother can look at to make sure things are still on track. One of the most important indicators for how much is going in is how much is going out. Diaper output is usually a good gauge for determining if a new baby is getting enough milk. After the third day of life we expect that a baby will have at least 6 soaking wet diapers and 2 or more poopy diapers in a 24 hour period. If they are having less than that, that would be a good reason to reach out to the pediatrician and an IBCLC to have the whole picture looked at, including weight loss/gain and feeding effectiveness. As a babies gets older, they may begin to space out their stools more, but wet diapers should remain at least 6 saturated diapers per day.
In the first few weeks of life we also expect that a newborn will eat AT LEAST 8-12 times per day. I highly recommend that in the beginning parents track feeding and diaper output because it can be so difficult to remember all of these details when you’re a new sleep deprived parent. Is there an app for that? Of course, but in my opinion nothing beats pencil and paper for this because it is easy to get a quick glance at the information without getting caught up in the “extras” of an app.
During feeding you want to see active jaw movement, not just some cheek wiggling. Typically you’ll see 1-3 long pulls followed by an audible swallow and see a wide open jaw with a short “pause” in the chin. This should be consistent without long breaks. You’ll want to feel a strong tug on the breast/nipple, without a pinching or sharp shooting pain.
If baby is eating well frequently and having frequent wet and poopy diapers that is a good sign!
Sometimes a baby will have enough diapers but be frantic during feedings, unsettled between feedings, and have a generally “upset” disposition. Just like adults, babies can have a wide range of “personality” traits, and it is normal for newborns to want to be held and fed often. However, it isn’t a bad idea to have a feeding assessment to make sure nothing is being missed and that weight gain is on track. You can discuss this with your pediatrician and an International Board Certified Lactation Consultant (IBCLC) if you are concerned.
https://ibconline.ca/information-sheets/is-my-baby-getting-enough-milk/
https://www.lactationtraining.com/resources/educational-materials/handouts-parents/handouts-lactation/newborn-feeding-log
https://www.lactationtraining.
Kombucha is leading the way in the functional beverage market. Growth in recent years has been huge and there's a huge reason why: NUTRITION! Join Registered Dietitian, Danielle Fiskars Byers, founder of Physic Kombucha, on this episode to learn more about kombucha, brewing, and all of the nutritional merits it offers!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Physic Kombucha - Kalamazoo, Michigan
Physic Kombucha on Instagram
Physic Kombucha on Facebook
Meyer Lemon Tart
Avocado and Prunes Cake
Back in January we spoke about our wellness goals for the year, so now we are updating you on how we are doing. Let's just say things have changed since Covid happened, and all the things going on in our world right now. We hope you can get some ideas and perhaps be inspired to look back at your own goals, if you chose to make them!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Elevate (Gina's favorite brain stimulating app)
White Fragility (Gina highly recommends this book to everyone)
Eggplant with Yogurt Sauce (Gina's fave new recipe)
Cucumber Grape Salad with Poppyseed Dressing
Radish Dip
Simply Watermelon Juice + Watermelon Lacroix = Nicole's new favorite mocktail
Constipation may be a topic you'd rather not discuss, which is why we are discussing it for you. Join us as we explore strategies for preventing and treating constipation in adults, children, and infants. Everyone likes a little poop talk every once in a while, right? And in the dog days of summer you may find these tips particularly useful. You're welcome.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Regular Girl (low FODMAP fiber and prebiotic)
Nicole's Cookbook Every Day Healthy Cooking (find Gina's two new favorite recipes)
Is there anyone who doesn't long for more energy? Do you ever look at your children and think, "If only I had half their energy!?". SAMESIES. That said, we have good energy levels! Join us to talk through various tips and tricks you can implement to add energy to your life. We talk everything from sitting disease to blue light to napping! Be sure to listen in!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Harvard Health - Blue Light Has a Downside
The WholeU from University of Washington, Sitting Disease
Quinoa Salad - 2 cups cooked quinoa, cucumber, sliced cherry tomato, feta, dill, 1/4 cup evoo, salt and pepper to taste
Instant Pot Mac and Cheese with Ham and Peas
Blue Light Glasses
I (Nicole) interview a fellow Michigan Registered Dietitian and developer of No.Food.Rules on her philosophy and work around Health at Every Size (HAES) and Intuitive Eating. Join us for this conversation around body weight, food freedom, set point (weight) theory, and if and how BMI standards jive with optimal health. Be sure to check out the show notes on ways to get in touch with Colleen after the show - enjoy!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Get in touch with Colleen Christensen on Instagram, YouTube, and her website, Colleen Christensen Nutrition!
Also be sure to grab Colleen's free e-book, The Ultimate 5 Step Guide to Food Freedom!
Today's Dietitian - Health at Every Size: A Dietary Approach that Focuses on Healthful Lifestyle Behaviors — Not Weight Loss
If you are anything like us you've been scouring the frozen aisles for tasty summer treats for you and your family; there are so many to choose from (honestly, it's overwhelming). Today we (and our 5 year olds) taste and score some of the newer options, with a focus on some of the newer "health halo" products and dairy-free frozen treats. Let us help you add to (or delete from) your summer grocery list!
Scores 1-5 (5 being the best) Gina - Taste Nicole - Taste Gina - Nutrition Nicole - Nutrition
Hagen Dazs Lemon Raspberry Trio 5 5 4 4
Yasso Greek Yogurt Bars 3.5 4 5 5
Halo Top 4 4 4 4
Enlightened Bars 3 3.5 4 3.5
So Delicious Creamery 4 4 3.5 3.5
Ben and Jerry's Non Dairy 3.5 3 3.5 3
Outshine bars 5 5 5 5
Frozen KIND Bars 5 5 4 4
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Haagen-Daz Raspberry Lemon Trio
Yasso Greek Yogurt Bars
Halo Top
Enlightened Bars
So Delicious "Ice Cream"
Ben and Jerry's Dairy Free
Frozen KIND Bars
Outshine Bars (scored all 5's!!)
New Favorite Products, Recipes, Etc.
Color Wow Dream Coat (makes for some seriously frizz free and humidity proof hair! Gina's favorite new product) What Fresh Hell; Talking to your kids about race
Pataday eye drops (Gina's recommendation for bad allergies)
Vegan Peanut Butter Pie (Nicole's favorite new recipe)
Summer started June 5th! Fire up the grill and start getting creative with your summer menu! Grilling offers a versatile and well-loved means of cooking, however it is not without its potential pitfalls and health concerns. Take a listen to this episode to gain 10 tips on ways to grill a bit more healthfully. We also touch on the topic of Advanced Glycation End Products (AGEs) and reducing our intake. Be sure to join for some summer fun & grilling!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Components of Healthful Grilling – Today’s Dietitian, 2018
Advanced Glycation End Products – Today’s Dietitian 2014
Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. Journal of Academy of Nutrition and Dietetics. June 2010.
Grilled Chicken with Peanut Sauce and Sweet Potatoes (In Foil)
Grilled Summer Vegetable Salad with Lemon Vinaigrette and Gorgonzola
Gina's Fave New Product; Real Fruit Yo Yo
You asked, we answered! Inquiring minds want to know about everything from how to handle technology with your kids, to how to feed a two to three year old, and what's the deal with intermittent fasting?! Keep those questions coming because we are already preparing our next listener Q&A episode.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes MyPlate Phone App
MyPlate Kids articles
Ask the Expert: Carb Cycling for Weight Loss - Today's Dietitian (July 2018)
Organic vs. Conventional (Today's Dietitian)
Things You Save in a Fire (a Novel) - Gina's summer obsession
Nicole's (2) Book Favorites: Same Kind of Different as Me by Ron Hall and The Reckless Oath We Made by Bryn Greenwood
Carrot Almond Butter Muffins
Each year we keep record of our favorite healthier, more balanced recipes that are simple and perfect for the "in a hurry" parents and adults. Today we share our favorites from the past 12 months. Check out our Part 1 episode too; Episode 8.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Nicole's Mom Win - Cajun Pepper Shrimp with Creamed Corn Orzo
Gina's Faves
Seasoned pork tenderloin from the store (have you tried these yet? Easy! Just pair with a salad or other vegetable)
Angel hair pasta with fresh Parmesan, capers and tuna
Four salmon filet topped with this spread; 2 T maple syrup, 2 T mayo and 2T Dijon mustard. Cook for 20 minutes at 400 degrees
Kale and Eggs; Saute kale in a large skillet with some garlic, then crack a couple eggs in the center. Simple delicious. Serve with toast.
Turkey Meatballs with Carrot
One Pan Baked Chicken and Brown Rice Casserole (we add bacon to this!)
Grilled Eggplant with Tomatoes and Feta
Grilled California Avocado Chicken (From Nicole's blog)
Chili Maple Glazed Salmon
Walnut Rosemary Crusted Salmon (From Nicole's blog)
Pork Chops Italiano
One Pot Greek Chicken Casserole
Simple Pan Fried "Fries" - I chop redskin potatoes (or slice them into four quarters) and pan fry them until brown, with some salt added. I call them fries and serve them with ketchup. Kids love it!
Instant Pot and Slow Cooker
Instant Pot Mac and Cheese with Ham and Peas
Instant Pot Ribs
Instant Pot Skinny Fettuccine Alfredo
Instant Pot Chicken Teriyaki Bowls
Ten Minute Pesto Chicken Pasta
Slow Cooker Healthy Taco Casserole
Easy Chili (I added chunks of butternut squash!)
Fall Vegetable Sloppy Joes
Chicken with Sugar Pumpkins and Apricots
Crockpot Rosemary Chicken with Butternut Squash (I topped this with avocado)
Slow Cooker Lasagna (I used Morning Star Chorizo instead of Italian Sausage)
Slow Cooker Taco Tater Tot Casserole
Desserts and Snacks
Yogurt parfaits with layers of nuts, chia seeds, fruit and yogurt
Pumpkin Raisin Chia Oatmeal Energy Balls
Five Ingredient Protein Bars (no bake)
Banana Granola Bars
Superfood Breakfast Cookies (from Nicole's blog)
Chocolate Chip Almond Butter Cookies (I added 1/2 cup oats, I've also made these with peanut butter! Also I use sugar instead of Sucanat)
Products
KIND Nut Butter Bars (find in the dairy or other cooler section)
KIND Whole Fruit and Chocolate Bars
Nicole's Faves:
Tangy Sweet & Sour Meatballs
20-Minute Spicy Thai Noodles
6 Can Chicken Tortilla Soup
Turkey Taco Quinoa Skillet
Lemon and Parmesan Shrimp with Broccoli and Cauliflower
Black Bean and Corn Salad
Blackened Fish Taco with Mango Salsa
Sweet Thai Basil Chicken
Pesto Chicken Tortellini
Easy Hoisin Shrimp
Cajun Sausage and Pepper Rice Skillet Chicken and Mushrooms in Garlic White Wine Sauce Shortcut Sausage Jambalaya
Summer Squash and Basil Pasta
Sheet Pan Hawaiian Shrimp
Creamy Parmesan One Pot Chicken and Rice
5 Ingredient Pesto Shrimp and Broccoli Fettuccine
Sesame Chicken Easy Sheet Pan Cajun Sausage and Veggies Cashew Chicken Sheet Pan Meal Superfast Bean Tostadas with Cabbage Slaw Fish Florentine
Slow Cooker Beef Gyros - will add feta next time!
Thai Peanut Sauce - perfect for tofu and veggies (baked tofu recipe here too!)
You have gotten to know us over the past year, but on this episode you get to know the women who made us who we are today. In honor of Mother's Day last week, we sat down with our moms for a candid chat about what we were like as kids, what they think of us as moms, and their favorite parts of being grandmas (or "Mimis"!).
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Untangled by Lisa Damour, PhD
Chobani Less Sugar Filo Lemon
Autism Spectrum Disorder (ASD) is a developmental disorder that effects communication and behavior effecting 1 in 59 children in the United States. Along with other challenges that children and adults with autism may face, nutrition challenges are prevalent, as many with ASD have food sensitivities, gastrointestinal issues and repetitive behaviors that might stymie their growth and development. April was Autism Awareness month so we thought it would be the perfect time (albeit a little late) to speak to Maureen Geraghty, Gina's friend and colleague who's knowledge of ASD, accompanying GI disorders and possible alternative medicine and therapies is extensive. Learn more by visiting the links in our show notes.
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes Dr. Geraghty's References
https://www.cancer.gov/about-cancer/treatment/cam- good concise definition of Complementary and Alternative Medicine for all medical disciplines. Geraghty, M, Bates-Wall J, Ratliff-Schaub K, Lane A: Nutritional Interventions and Therapies in Autism: A spectrum of what we know: Part 2. ICAN: Infant, Child & Adolescent Nutrition 2010;2:120. DOI:10.1177/1941406410366848. Jyonouchi H et al, J Pediatrics 2005;146:605. Jyonouchi H, Curr Allergy Asthma Rep; 2009 9;194-201 Coury DL et al, Pediatrics 2012; 130 (suppl 2): 69-76 Knivsberg, AM et al, Nutr Neurosci 2002;5(4):251-261. Elder JH, Nutr Clin Pract 2008;23:583. Millward C et al. Cochrane Database of Systematic Reviews. (2):CD003498, 2008. Hyman, S et al. (2010, May). Presented at IMFAR, Philadelphia, PA. Hediger,ML et al. J Autism Dev Disord (2008) 38:848-856. Geraghty et al. ICAN 2010, Part 1. Geraghty et al, JADA, 2010. Allessi Fasano’s advice regarding probiotics in autism: https://www.autismspeaks.org/expert-opinion/guidance-probiotics-0 Nye C et al, Cochrane Database of Systematic Reviews 2005; Issue4. Art No.: CD003497. DOI: 10.1002/14651858.CD003497.pub2. Mousain-Bosc M et al, Magnesium Research 2006; 19(1);53-62. Bent, S Bertoglio K, Hendren RL, J Autism Dev Disord (2009) 39:1145-1154. Amminger GP et al, Biol Psychiatry 2007;61(4)551-3. Curtis L and Patel K, J Alternative and Complementary Med. 2008;14:1-7. James, SJ et al, Am J Med Genet B Neuropsychiatr Genet 2006; 141B:947-956. James, SJ, Am J Clin Nutr 2009; 89;425-30. Melnyk, S et al. Autism Dev Disord. 2012 March; 42(3): 367–377 Stewart, PA, Hyman SL, Schmidt BL et al: Dietary Supplementation in children with Autism Spectrum Disorders: Common, Insufficient, and Excessive. JAND 2015;115(8):1237-1248.
More about Dr. Fasano’s comments on Probiotics in Autism: https://www.autismspeaks.org/expert-opinion/guidance-probiotics-0
Resources for Determining Safety and Efficacy of a Supplement
Natural Database Consumer Labs
Learn More:
Autism Speaks
Favorite New Recipes/Products
Slow Cooker Beer Salmon; Take four salmon fillets and marinade in 1-cup Italian dressing for at least 30 minutes. Add to slow cooker with a sliced red and yellow pepper (about 1 each pepper), 1 large onion (sliced), 1/2 tsp dried basil, 2 gloves garlic, and top with 2 cups raw spinach. Pour 3/4 cup amber ale on top and cook on high for 1.5 hours.
Epilator for eyebrows
Epilator for face
Let's talk gardening! It's a great time to start planning out what you want to grow this summer. Don't know a thing about gardening? Cool! We're no experts, either. In fact, we're bringing on our husbands who have green-er thumbs than us! That's right, a podcast takeover by the men and their "garden hoes"! What do they grow successfully? What has been a flop? When to plant, how much to water, from Ohio to Michigan, let's get ready to be locavores by way of home gardening...with lots of laughs along the way!
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes Banana Cake with Banana Cream Cheese Frosting
Easy Garlic Dill Refrigerator Pickles - no canning required!
Easy (and Cheap-er) Pesto
Arugula and Basil Pesto
Squash Cookies
Sausage and Apple-Stuffed Acorn Squash
Creamy Radish Dip
Butternut Squash Lasagna -- use your favorite lasagna recipe and instead of noodles use par cooked butternut squash Whole Grain Pumpkin Spice Butternut Squash Muffins Butternut Squash Soup
Butternut Squash Chili - Gina adds butternut squash, raw, to this recipe!
Fall Vegetable Sloppy Joes Cheesy BBQ Chicken Stuffed Zucchini Boats Best Ever Zucchini Bread
Zucchini Cake with Cream Cheese Frosting
Zucchini Pizza Boats Zucchini, Carrot, and Apple Bread with Pecans and Chocolate Chips
We are all born intuitive eaters, but continuing on with that intuitive eating mentality can sometimes be difficult with pervasive diet culture shoved in our face at all times. We as parents have a unique responsibility; we get the pleasure of guiding our children through the fun and delicious world of food, from about six months and really as long as they are alive. Our kids listen to us, they watch our own cues, and are tuned into our own relationship with food. They ask us for food, have us prepare their food and allow us to help mold their love for food from the moment they are born. It's our job to instill in them a positive relationship with food and keep them intuitive eaters as long as possible. Today we will provide some helpful tips on raising an intuitive eater and talk about what we've learned in the 5+ years we have been mamas. No, we haven't been perfect, we are still learning, but join us as we talk through our experiences thus far.
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes Today's episode is sponsored by The Dinner Spark!
Intuitive Eating Website
Overnight Oats (Gina's new favorite recipe): 1/2 oats, 1/2 cup milk of your choice, 1 T chia seeds, peanut butter or whatever else you want! Mix wall in a cup and leave in fridge overnight.
Crazy Richard's Peanut Butter (Gina's new favorite product)
GIVEAWAY: Leave a review on iTunes and get entered to win the latest (fourth) edition of Intuitive Eating (coming out this June). Already have a review posted? Thank you, you're entered!
There are somewhere between 10 and 100 TRILLION microbes on the human body, with most living in the gut. Most adults have 400-500 species of bacteria in their gut at any given time. But did you know that the gut microbiome develops primarily in the first 3 years of life? Among adults, probiotics or prebiotics were the third most commonly used dietary supplement other than vitamins and minerals -- ahead of protein supplementation, even! Supplementation of probiotics quadrupled between 2007 and 2012! Join us to learn where to find pre and probiotics in foods and our tips and recommendations around supplementation.
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes The Gut Microbiome and Nutritional Status - Today's Dietitian (March 2020 Issue)
Align Probiotics
Sun Fiber
Regular Girl
Cleveland Kitchen Sauerkraut
You (might have) brought a baby into this world -- welcome to the club that is motherhood. No matter how you brought your baby(ies) into this world, you learned a lot in the process. You likely experienced the gamut of emotions, both good and bad. Join us as we talk through what we learned through pregnancy, delivery, and the post-partum period. We want to be real and raw because as you may know, this season of life can be all. the. things!
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes Ingrid & Isabel Nursing Tanks - Gina's fave nursing tanks
Moments Enriched - mom blog!
Blackened Fish Tacos with Mango Salsa
88 Acres Banana Bread Protein Bar
Wow Butter
On this episode, Nicole interviews engineer Kelly McElroy and host of the podcast SustainabiliME on her passion for sustainability. We focus on the problem of food waste and its effect on the environment as well as ways we can eat and live a more sustainable life. Be sure to join in - you're guaranteed to learn a ton!
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes Find Kelly's podcast. SustainabiliME, on iTunes, Stitcher, Google Play, and Spotify
Follow Kelly on Facebook, Instagram, and Twitter
Lindsay's "The Dinner Spark"
Flourless Double Chocolate Peanut Butter Mini Blender Muffins
Fruit and Vegetable Storage
Beyond Beef
Life as we know it has been turned on its head. As we socially distance, it's the perfect time to grab a bonus chat. Listen in as we discuss developing our "new normal" and how we're coping with COVID-19 - work, family, food, you name it.
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Notes Cincinnati Zoo Facebook videos
Moose Math app
Three Ingredient Peanut Butter Cookies
No-Bake Chocolate Oatmeal Bars
Plant-based lifestyles are gaining popularity, including vegan lifestyles. Often, exercise and sports performance are correlated with protein in the nutrition world. However, does that "need" to be? Are meat-eaters (omnivores) able to gain a competitive edge because of their diets that contain high biological value protein sources? Elite athletes such as Tom Brady, former heavyweight champion boxer David Haye, and Venus Williams are vegans leading their respective sports in performance. Whether you're a vegan, a committed exerciser with interest in a plant-based lifestyle, or an elite athlete looking for a competitive edge by way of nutrition, we hope this episode brings you some increased knowledge around this topic.
Nutrient Vegan-friendly sources
Protein Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables
ALA Flax seeds, walnuts, chia seeds, hemp seeds
EPAa Seaweed, algae
DHA Microalgae oil, seaweed
Vitamin B12 Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb
Iron Legumes, grains, nuts, seeds, fortified foods, green vegetables
Zinc Beans, nuts, seeds, oats, wheat germ, nutritional yeast
Calcium Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi
Iodine Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt
Vitamin D Lichen-derived D3 supplements
aEPA can also be enzymatically converted from ALA and retroconverted from DHA [83, 84] bMight not be a reliable source of this nutrient
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes Vegan Diets: Practical Advice for Athletes and Exercisers. Journal of the International Society of Sports Nutrition. 2017 Hippo7 Vegan Supplement
Glory Foods (greens in a can, so delicious!)
88 Acres seed butters
Your questions…answered! We answer all your burning questions - everything from our face care routines to the merits and pitfalls of plant-based diets to a hot debate: plant-based margarine or butter...and more! As always, we welcome YOUR question for a future Q&A episode, just shoot us a message, DM, or comment below!
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes Neutrogena Retinol
Vitamin C
Peel
Thai Tofu-Veggie Bowls
Since we don't live close to one another (Gina in Columbus and Nicole is southwest Michigan), it's rare we get to actually hangout. But when we do, it's 1. with kids and 2. so much fun! This go-round, we met up at Great Wolf Lodge and recorded...just because. And because this was a vacation of sorts, we kept is light and fun with a series of random questions AND this or that questions. This episode is 100% fun and totally random. You'll for sure learn something. Enjoy!
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance! Resources and Show Notes None!
It's American Heart Month! There is arguably no are of nutrition science that is more dynamic and ambiguous than that of heart health. One day eggs are bad, the next day you should eat more. One day Statins should be in the water, the next day maybe they aren't great for everyone. One day we should be counting our saturated fat grams, the next day we should be adding lard to our food. What gives? Today we will hopefully clear up the facts and give you some practical advice for keeping the most important muscle in your body thriving.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes ASCVD 10-Year Risk Estimatory (for those 40+)
2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease
Carbohydrates and LDL Particle Size
Statins, should you take them?
The AHA Recommendations for Heart Health
Triglyceride/HDL Ratios (aim for less than 3, or closer to 1, they say. Gina thinks this will become more important to cardiologists in years to come!)
Cholesterol Clarity, by Jimmy Moore -Gina read this book and while she wasn't sold on all they had to say (for example, promoting bacon over chicken breast, no, just no) it was full of good research to support the idea that heart risk may have more to do with carbohydrate intake than once thought (especially for those at higher risk and with a propensity towards higher blood sugars). Also discusses different labs to focus on other than just total cholesterol an LDL.
Good Calories Bad Calories - another book Gina read several years ago, full of really good information that might get you thinking.
Favorite New Recipes or Products
Slow Cooker Tater Tot Taco Casserole
Kale Chips: Buy the already chopped and washed kale, lay out on a pan, spray with some oil, top with salt and pepper, heat at about 400-425 for 15-25 minutes (check regularly, and mix half way)
Valentine's Day is right around the corner and so it's a fun time to talk love and relationships. We talk everything from US stats around marriage to some great detail about our love lives (yep, we went there!), as well as Love Languages, professional marriage inventories, and more. Fair warning that things may get a bit spicy and we encourage earmuffs or mature listeners only!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Prepare and Enrich Marriage Inventory
Eight Dates by John and Julie Gottman
Talk to Me Like I'm Someone You Love by Nancy Dreyfus
Thug Kitchen Cookbook
It's no secret that diet culture is pernicious and damaging, in more ways than we can imagine. It was only a matter of time that a movement like Health at Every Size would start to build and take over, albeit slowly, but it's gaining traction. Imagine going to a dietitian and not being put on a diet, asked to record food, or look at labels. Imagine going to a doctor and not getting weighed. Could this be our future? Not only is it our future but you can experience this now. Join us as we talk to Claire Chewning, a Registered Dietitian in Virginia who's passion is Intuitive Eating and who counsels with a weight inclusive Health at Every Size approach; focusing on everything wellness, minus the number on the scale.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes HAESCommunity
Association for Size Diversity and Health
Claire's website
Claire's Book Recommendations
Body Respect
The F*ck it Diet
Anti Diet
Claire's Podcast Episode Recommendations for further learning;
Episode 59
Episode 60
Episode 68
Favorite New Products
Aldi's Ravioli (Gina's new fave for the kids)
Buffalo Cauli-Bites (Nicole's new recipe)
Breakfast, cereal, granola, oh my! There's a few places in the grocery store that can get a bit tricky to navigate -- we'd say cereal and granola would be one of those aisles that can raise confusion. Join Gina and Nicole as they discuss healthy, kid-friendly cereal and granola options while performing a live taste test with their adorable 5-year-old daughters, Paige and Shea.
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Cereal/Granola Gina – Nutrition (1-5) Nicole – Nutrition (1-5) Paige – Taste (1-5) Shea – Taste (1-5)
Fiber One Clusters 4 4 4.5 5
Cascadian Farm Fruit and Nut Granola 3.5 3.5 2 4
Kashi GO love Chocolate Crunch 5 5 5 5
KIND Healthy Grains Peanut Butter Whole Grain Clusters 4 4 2 3
Bear Naked Granola - V'nilla Almond (45% less sugar) 4 4 3 3.5
Kodiac Cakes Oatmeal Unleashed - Chocolate Chip 5 5 4.5 5
Sweet & Salty Olive Oil Granola Clusters (recipe)
Berry Cherry Almond Granola (recipe)
Cherry-Almond Granola Bars (recipe)
Granola Bars with Bananas, Cranberries, and Pecans (recipe)
Cran-Apple Spice Granola (recipe)
Vigilant Eats
Nature Valley Wafers
Elevation Products
Mom Wins:
Gina loves this Healthy Slow Cooker Taco Casserole
Lipstick Queen Color Enchancing Lip Balm
The terms "dietitian" and "nutritionist" are commonly used interchangably, and yet there are significant difference between the two designations. Join us as we talk through becoming a dietitian, working as a dietitian, and advice for others who wish to learn more about the nutrition field or enter it themselves.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
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Dietitian vs Nutritionist
Nicole's Mom Win: Sheet Pan Balsamic Pork Tenderloin with Fall Vegetables
Has your need for control changed since becoming an adult, finding a partner, or having kids? Have your expectations changed with the ebbs and flows of your life? Today we talk about how our control and expectations have fluctuated throughout their life and discuss a bit about how, in the end, loosening control is probably what's best. We end the episode with a recap of their 2019 wellness goals (did they achieve them) and a dive into 2020 wellness goals.
Has having kids made you more or less controlling?
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Slowing Down to the Speed of Life
Tiny Buddha
Elevate App
Oatmeal-Almond Breakfast Cookies - Nicole's Mom Win
Emily Kyle is a Registered Dietitian Nutritionist and Certified Holistic Cannabis Practitioner who's main focus is on helping women achieve wellness with the use of Cannabis, CBD and/or Hemp products. Join us as we dive into all the questions you've always wanted to know (or perhaps you never knew you wanted to know!), and find out whether these products are right for you.
You can order products directly from Emily's website.
Cannabis
Emily Kyle, RD
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Food allergies are on the rise, and there is a chance you have a child or know a child (or three) who has a food allergy. Today we explore the experiences of Gina's good friend Rachel, who's daughter Gracie is allergic to peanuts and eggs. How and when was she diagnosed? What was it like having a young child in daycare? What's Gracie's prognosis and what therapies are an option? Rachel also provides tips for getting through holiday parties, and how to support any holidays guests with food allergies.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes A bit about denaturing of proteins when cooking
Siblings of food allergic kids aren't necessarily also allergic or at higher risk
2019 AAP Clinical Report on Early Introduction to Peanuts (and other allergens)
FARE on Early Introduction
Basic Baking and Cooking Tips
Here is a handy chart for replacing eggs in baking
Gracie's Favorite Products
Divvie's Cookies
Made Good products
Don't Go Nuts Bars
Hummus is a favorite in packed lunches
Just Mayo or Hellman's Vegan Mayo for anything that calls for mayo (Other mayo subs: sour cream, cream cheese, yogurt (depending on the application)
Holiday shopping stressing you out? Have some people on your list who are INCREDIBLY difficult to buy for? Settle in for an episode with dozens of gift ideas -- everything from food to beauty to experiences. You're guaranteed to walk away with an idea...or many! Physical Activity and Fitness
Running ear buds ($20) Monthly pass to a fitness studio or Class Pass ON running shoes Stainless steel reusable water bottles Align ($98) or Wunder Under ($128) Lululemon leggings
Food & Cooking
Kitchen Aid Mini Food Prep / Food Processor ($30) Himalayan salt BBQ plank ($35) Bamboo cutting board ($15) Yogi Tea 5 Ingredient Slow Cooker Cookbook Instant Pot ($120) 5-Blade Spiralizer Beer / wine / cheese of the month club 7-inch Wustof knife ($79) or 8-inch Victorinox knife ($36) Citrus press
Beauty & Fashion
Wet brush ($7) Jade Roller ($20) CND nail polish and top coat ($10-11 each) Madison jeans ($70) Booties in smokey taupe suede ($37) Thick, leopard print cardigan ($36) phone cord hair ties ($8)
General Health
CBD roll-on sticks Water flosser/pick
Kids
giftcards to (local) bookstores bath bombs ($12) Kidizoom smartwatch ($40) Rainbow In My Room Tabletop Décor Night Light Projector ($26) Osmo - hands-on learning games ($70)
Family
Uno (Frozen) Kids conversation cards ($20) XL beach tote ($59) Cootie game
Experiences
Sur Le Tab cooking classes Food tours, such as Columbus Food Adventures Groupon - inspiration and ideas! Subscription boxes / puzzle boxes to do at home, such as Escape the Crate KiwiCo - science and art projects Little Passports - helps kids learn about the world without having to travel the world!
Practical Gifts
Happiness journal - see The Wonder of Parenting for more info! ($10) Mace ($10) Portable charger ($30) Kindle ($90) or Fire Tablet ($50)
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
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Your questions...answered!
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes DevaCurl - Gina's new find!
Sugar Consumption for Kids per the American Heart Association
Nutrition Action Newsletter
World Health Organization on processed meats
Physician Committee for Responsible Medicine on processed meats
The holidays are here again! Such a joyous time for all, but with the holidays can come stress and the propensity to get a little out of balance. Of course this time of year is probably the most important time to be well and balanced; flu season, little sun for most of us, and just a tendency to stay in doors can have negative effects on our immunity. Now is the time to treat our body best, but with the hustle and bustle of the holidays we can easily get out of our wellness groove.
Try to incorporate fruits and veggies; Gina's Veggie bread/stromboli-- buy some frozen bread loaves, thaw according to package, flatten out into a long rectangle, add oil, seasoning such as Italian seasoning (~2 Tbsp), about 3/4 cup cheese and about 1 cup cooked vegetables (spinach, mushroom, pepper, etc), roll and close by squeezing the dough together, and cook according to package directions.
Keeping moving; On this day Gina insisted on getting out even though it was freezing! A quick 15 minute walk in the fresh air was just what she (and the kids??) needed!
Get outside; Sleds are fun for kids even if there isn't a hill!
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Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Discussion
Pomegranate Salsa
Butternut Chocolate Chip Cookies
King Arthur White Whole Wheat Flour
Stuffed Dates: Take the pits out of your dates, get a small bowl and add chopped pistachios and enough honey to lightly coat the pistachios. Stuff the dates with as mush or as little of the pistachios as you'd like
Gina's Turmeric Smoothie: 1 tsp turmeric, dash of pepper, 1 tsp cinnamon, spoonful of Greek yogurt, 1/2 banana, a scoop of peanut butter, crushed ice and almond milk (enough to cover the contents)
Prevention RD's Sausage and Apple-Stuffed Acorn Squash
Prevention RD's Modern Day Green Bean Casserole Roasted Brussels Sprouts Salad with Maple Butternut Squash, Pepitas, and Cranberries Plant Based Talk
Follow Your Heart Cheese
Chorizo and Cornbread Stuffing
Make it vegetarian with Morning Star or other brand "chorizo" or "sausage"
Egg replacement chart
JUST Eggs products
New favorites
Goat Cheese Stuffed Dates
Each year the Academy of Nutrition and Dietetics hosts the most amazing gathering of dietitians and nutrition professionals; the Food and Nutrition Conference and Expo. This year we all met in Philadelphia, Pennsylvania. Today's episode showcases a conversation with Nicole and her husband, Mark, as they unpack what we learned that we think you should know, as well some new products that you should look for in the grocery aisles.
Patreon | Love what you're hearing? Help fund ongoing episides through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Low-carbohydrate diet research: The low-carbohydrate diet and cardiovascular risk factors: Evidence from epidemiologic studies
Book: Intuitive Eating
Creamy Coconut Lentil Curry
It only makes sense that following our "Healthy Eating Isn't Perfect" episode, we would do a candy and beer taste test, right? Join us as we discuss our Halloween and other fall traditions (past and present), our favorite Fall recipes, and do a little taste test with new-to-us Halloween candy and Fall/holiday brews (because stocking your fridge with holiday brews is probably a good idea during these family-filled months when someone can drop by at any time!).
Patreon | Love what you're hearing? Help fund ongoing episides through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance! Resources and Show Notes Want more Fall? Check out Girl Next Door's podcast Fall Extravaganza episode
Pumpkin Bread Recipe (try it with yogurt or applesauce instead of oil, if you dare)
Pumpkin Chocolate Chip Cookies (try with oat flour, it's GF and a whole grain!)
Peanut Butter Snickers (taste test)
Pumpkin Kit Kat (taste test)
Zombie Skittles (taste test)
Bells (taste test)
Founders (taste test)
Great Lakes Octoberfest (taste test)
Punkin Ale (taste test)
Deschutes (taste test)
Crustless Pumpkin Pie
Pumpkin Oatmeal Chocolate Chip Cookies Pumpkin Spice Baked Oatmeal with Cranberries Slow Cooker Pumpkin Pie Steel Cut Oats Maple Pumpkin Oatmeal Breakfast Bars Pumpkin Cranberry Apple Baked Oatmeal Crock Pot Apple Cinnamon Steel Cut Oats
Baked Steel Cut Oatmeal with Apples and Cinnamon
What exactly is a "healthy diet"? To some people a healthy diet means no animal proteins, to others it may mean high fat and low carbs, but yet to others it may mean no sugar, at all. As registered dietitians we have our own definition for what a healthy diet should look like, and while we may not all agree as nutrition professionals what exactly a "healthy diet is", we do all agree on one thing and that is that servings and food groups aside; YOUR healthy diet should be enjoyable and sustainable, otherwise how healthy is it really? We also agree that healthy eating isn't perfect, and that perfect eating isn't healthy.
Some more words of wisdom; It's ok to eat peanut butter. And, lots of it.
It's ok to pick the cake over the apple.
It's ok to not have all the food groups on your plate at each meal (in fact, it's probably best not to, that's hard to do!).
Resources/Show Notes Imperfect Health Podcast - One of Gina's favorite podcasts! Two dietitians talking about how living a healthy means so much more than perfection; discusses food, exercise, mental health, and more.
Dietitians Unplugged Podcast - Check out episode 66 for more on "embracing imperfect eating"
Dietary Guidelines 2015-2020 - It's no wonder Americans are confused! Granted, these aren't meant for the lay public, per se, the idea is that you find a nutrition professional (ahem, a Registered Dietitian) to help you make sense of these and mold the recommendations to fit you. We suggest the new 2020 dietary guidelines integrate intuitive eating and the importance of having a good relationship with food. No counting, no tracking (at least not long-term), food should be fun and not stressful.
Nicole's (PreventionRD) Breakfast Superfoods Cookies (Gina's favorite new recipe. Modifiable too. Gina made these with raisins instead of cranberries, unsalted butter instead of coconut oil, chopped nuts instead of pepitas, oh and she added dark chocolate chips! Another option is to use about 3/4 cup pumpkin puree instead of banana.)
Honey BBQ Chicken Pizza Tacos - THE BOMB!!!
Soy: it's certainly a controversial food. What is considered a "serving" of soy? We talk everything from GMOs to breast cancer while addressing 5 common myths surrounding soy and isoflavones from the latest research. A timely topic for Breast Cancer Awareness month - you're sure to learn something new! "Soy isn’t a miracle food, but it isn’t a villain, either." – Today’s Dietitian Carol Meerschaert, MBA, RD Resources and Show Notes The Top 5 Soy Myths, Today’s Dietitian Soy and Breast Cancer – An In-Depth Review of the Research. Kylie Buchan, RD and Angela Hummel, RDN. Today’s Dietitian. 2018. Recipe: Weeknight Saucy Pineapple BBQ Chicken Bowls
Hey, guess what? Dietitians LOVE food! We love to eat food, talk food, make food, discover new foods, and we certainly love to asses the nutritional merits and pitfalls of all things food. So, grab a snack to crunch and munch along as we sample LOTS of commonly consumed protein bars on the market. We'll chat through our likes and dislikes and rank each based on their nutrition profile and their taste.
Protein Bar Gina (Taste) Nicole (Taste) Nutrition (Gina) Nutrition (Nicole) Total (20 max)
ONE Bar - Maple Glazed 5 3 4 4 16
ONE Bar - Almond Bliss 4 4 4 4 16
Kellogg Special K Protein Meal Bar 3 4 2 2 11
88 Acres Chocolate Sea Salt 4 4 5 4 17
Epic Bars - Almond Butter Chocolate 3 3 5 5 16
Rx Bar - Mint Chocolate 4 4 5 5 18
KIND Protein Bar - Crunchy Peanut Butter 4 4 3 3 14
Perfect Bar - Mocha Chip 5 5 4 5 19
Oatmega - Chocolate Peanut 2 3 4 4 13
Vega Protein Bar - Salted Caramel 3 3 5 4 15
Caveman Collagen Protein Bar - Chocolate Walnut 2 2 4 3 11
No Cow Bar - Chocolate Fudge Protein Bar 1 1 4 4 10
Go Marco - Cashew Caramel 3 3 3 3 12
Power Crunchy Protein Energy Bar - Salted Caramel 4 4 4 4 16
The winner...........
Resources and Show Notes Bon Appetit article: How Quest Won the Battle of the Protein Bars Bars (on Amazon)
Perfect Bars Rx Bar (Mint Chocolate) Epic Bars - Almond Butter Chocolate KIND Protein (Crunchy Peanut Butter) ONE Protein Bar (Almond Bliss) ONE Protein Bar (Maple Glazed) 88 Acres Dark Chocolate Sea Salt Seed Granola Bar Oatmega (Chocolate Peanut) Go Marco - Cashew Caramel Vega Protein Bar (Salted Caramel) Caveman Collagen Protein Bar (Salted Caramel) No Cow Bar (Chocolate Fudge Brownie Bar) Power Crunch Protein Energy Bar (Salted Caramel)
That first year postpartum is so special, but can you imagine how different it might be if you actually caught some sleep every once in a while? Imagine if you started each day fully charged because your baby actually slept through the night (we're talking after those first six or so months, when they actually have to wake up to stay nourished). Today's episode highlights some helpful tips you can use today to help your baby (or toddler) be a better sleeper. In the long run, their good sleep habits will improve their health, not to mention your health (must we get into the negative health effects of sleep deprivation??).
Let Halle Markwas, a Columbus, Ohio based sleep consultant, provide you with some tips you may never have known you needed! Don't have babies or toddlers anymore? Still tune in, she's got tips for adults too, because no matter where you are in life you may need some assistance falling asleep, staying asleep and getting those dreams in.
Resources/Show Notes Website: https://sleepwiseconsulting.com/halle-markwas/
E-mail: hmarkwas@sleepwiseconsulting.com
Instagram: @the_sleep_bae
Halle's Favorite Sleep Products: Black Out Shades OK to Wake Clock Lovey (Age 1yr+) Halo Sleep Sack Zipadee-Zip (after swaddle and up to 3 years) Sound Machine Slumber Pod
Zen Evo Melatonin Chocolates (Gina's favorite melatonin. She insists even 1 mg of this is helpful!)
Maybe you love cooking, or maybe not so much. There’s no denying, however, that having a plan and meal prepping is a game changer when it comes to gaining and maintaining good health. Listen along to gain some tips, tricks, and ideas to keep your food delicious and your efforts at a minimum!
Resources/Show Notes FDA Refrigerator and Freezer Storage Chart
Nicole's Pinterest Page for inspiration!
Nicole's Food Blog, Prevention RD - over 2,000 recipes!
Gina's Food Blog, Candid RD
Grocery Delivery from Meijer's Shipt
One and Done (Cookbook)
Light on Calories, Big on Flavor (Cookbook)
Ruffage (Cookbook)
Magnolia Table (Cookbook)
Williams-Sonoma The Weeknight Cook: Fresh and Simple Recipes for Good Food Everyday (Cookbook)
Williams Sonoma Fresh + Fast (Cookbook)
It's that time of year again; back to school! If you have little lunches to pack you'll be happy to know we've got you covered. Everything from quick and easy things to make and prepare for packed lunches, to some kid-approved already prepared foods. Tune in and get packin'!
General guideline; aim for three food groups, with at least one being a fruit or vegetable.
Resources/Show Notes National School Lunch Fact Sheet
Gina's favorite bentos (easily stackable so you can pack several lunches at once and then store in fridge. Also very easy to clean)
Nicole's Favorite Rubbermaid containers
Gina's favorite food thermos
Sally's Favorite Lunch Packing Gear (Real Mom Nutrition)
Didn't I Just Feed You Podcast (great episode about packing lunches)
Favorite lunch products
RX nut butters (when you have a kid who barely eats, but loves nut butter, you buy the ones with extra protein!)
Stonyfield yogurts and tubes
Sunbutter (Creamy)
Fruit Strips (these are my kid's favorite!)
Belvita Biscuits
Wheat Thins (kids tend to like these...have you noticed? And they are 100% whole grain)
Applesauce (preferably unsweetened. Add cinnamon for flavor!)
Delmonte fruit cups (preferably no sugar added)
Chobani Flips (Paige doesn't love yogurt, but she will eat these!)
Fruit by the Foot (I know, crazy right? But these babies are good and only around 10g sugar! I (Gina) pack these or another sweet snack in Paige's lunch on Fridays)
Kacookies (a more nutrient dense cookie!)
Mott's Fruit Snacks (again only 10 g sugar. Often times less than even those "healthier organic" brands!)
Nutri-Grain Kids Snacks (we would consider this a "dessert with benefits", since it's sweet but comes with whole grains and some fortification!)
Nature Valley (Gina's favorite new products. Seriously yum. Another "dessert with benefits". Only 8 g of sugar and also 3 g fiber and 5 g protein)
Favorite lunch simple "recipes" or non-product ideas
Apples and Caramel or Nut Butter
Pepperoni and Crackers
Salads; Italian salad (have them add the dressing and shake it at school! Croutons and cheese are fun additions), Grain Salad (cooked quinoa with feta, dill, tomatoes, cucumbers and a little olive oil and salt)
Edamame and corn salad with a hint of lime or salt (or both) (Hint: put the edamame and corn into their lunch frozen, it will be thawed by lunch, especially if it stays out of the fridge until they eat!)
String Cheese with Cherry Tomatoes
Almond Butter and Jelly Sandwiches
Thermos food; soup (pack some crackers with it), pasta with sauce and meatballs (or just sauce with ground meat or turkey added), leftovers
Leftovers (leftover pizza is Paige's favorite packed lunch. Of course!)
Nicole's 10th Annual Chili Contest - Enter by 9/1/19!!
Whole30 is a popular diet that promotes a “short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system”. Having experimented with Whole30, together we have a high-level discussion of both the merits and pitfalls of the plan -- the nutrition side AND the practical side. We will break it down and leave you with some food for thought (pun intended). Resources/Show Notes Nicole’s review of Whole30 Whole30 Expert Reviews (includes RDs) Best Diets 2019 (Mediterranean, Flexitarian, DASH) 6 Things You Need to Know Before Trying Whole30 written by Jaclyn London, MS, RD, CDN Whole30 Resources (we like the info on sneaky sugars!)
It's World Breasfeeding Week, so we are sharing some of our and your best breastfeeding and pumping bloopers (because boy are there a lot!). Just looking back and laughing at some of those (at the time probably stressful) moments in our lives is so liberating. Check out Gina's nursing schedule with Cameron below, what a memory! OMG! I have no words. Gina's first trip to Vegas was when she was weaning Paige. Can you tell?! She fit right in, don't you think?
Welcome to our second installment of Ask the RDs anything! Seriously, you've asked some great questions and we had so much fun answering them! Please keep them coming and we will save them for our next Q&A!
How many drinks really is TOO much?
Yes, sometimes we feel judged by the food choices we make as RDs, but our food philosophy is that all food fits, and we practice what we preach. Resources/Show Notes Statement on alcohol from the American Society of Clinical Psychology
Activated Charcoal
More on Activated Charcoal (it doesn't detox)
Activated Charcoal is for BBQ, not Your Body
Clio Snacks (Gina's latest obsession)
Nugo Slim Bars (Gina's favorite lower sugar protein bar)
KIND Pressed Bars (dipped in chocolate!)
Chobani Yogurt, Less Sugar
Beanitos Tortilla Chips (made with beans!)
Kodiak Muffin in a Cup
Vitamin D drops for infants and toddlers
PCOS information from Julie Duffy Dillon
Men are From Mars, Women are From Venus. by John Grey PhD
More and more people are using wearable devices while fitness tracker popularity plummets. What's our take on wearables such as the Apple watch and FitBit? We're good people to ask since we both wear one or the other! We share details about our fitness routines and our approaches to keeping our children active and well. Join us in discussing this hot industry trend and a chat all about activity!
Resources and Show Notes FDMX Fitness - HIIT workouts
Millionaire Hoy - Advanced HIIT workouts
HASfit workouts
Shelly Dose Fitness - HIIT workouts
Cosmic Yoga (Netflix)
Ruby Red Grapefruit Rose
KIND Pressed Bars w/ Chocolate
Center for Disease Control (CDC) Exercise Guidelines
We can't believe 2019 is already half way over. Have you looked back at your new year's goals yet? Mid-year is the perfect opportunity to go back and evaluate the goals you set for yourself, or just create some new ones for the second half. Join us as we review our goals from Episode 2 and discuss our new goals for the second half of 2019.
Resources and Show Notes Slowing Down to the Speed of Life (Book)
Intuitive Eating (Book)
Brain Games (Gina is using this to give her brain some exercise!)
Ruffage Cookbook
Resistance Bands
Crustless Asparagus Quiche
Fruits and vegetables are the two food groups that have never wavered in terms of their benefits. No matter who you ask or what you read; they are good for us, and that's undeniable. Today we discuss the importance of fruits and vegetables and share some practical tips for including them in your and your family's diet. Have a choosy eater at home? No problem, we've been there and we've got you covered!
Show Notes and Resources Find out how many cups of fruits and vegetables you and your kids need!
Tips to Help Kids Enjoy Fruits and Vegetables
Hand Held Spiralizer (use to make spiraled veggies)
Spiralizer attachment for KitchenAid
Cooking with Paige, by Gina Forster (kid's story book with recipes!)
İn Season Produce Guide
Recipes
Butternut Squash Lasagna Recipe
Grilled Eggplant with Tomatoes and Feta (try starting with just the grilled eggplant portion of this recipe for your kids, you might be surprised!)
Infused water; grab some basil and cucumber (or cucumber and pineapple or cantaloupe!), chop it and throw it in 4 cups of water (I generally do about 1 cup food:4 cups liquid) and allow it to sit in the fridge overnight. In the morning enjoy a refreshing beverage to get you going.
Broccoli Quinoa Pizza Crust (Recipe)
Adventures in Veggieland; Help your Kids Learn to Love Vegetables (Over 100 Recipes)
Slow Cooker Summer Chicken Chili
This past weekend we were reunited in Michigan, and our kids finally were able to meet! Honestly we haven't seen each other since going to a conference in Chicago almost two years ago, so this visit was a must. We took the time to interview our girls asking some fun questions that are both health-focus and some that are just fun! Come laugh along with us and our 4-year-olds!
Cow's milk intake is on a steep decline while dairy alternatives soar in popularity. What's the reason behind this industry change and is it warranted? We piece apart the various debates surrounding the use of dairy alternatives and piece apart the science to see where nutrition experts weigh in with regard to what's best. Join us for a trendy topic with lots of RD opinions!
Shownotes and Resources: Some High-Calcium Foods to Try:
Tofu made with calcium-sulfate 350 mg per ½ cup Sardines, canned, with bones 325 mg per 3 ounces Cooked collard greens 210 mg per ½ cup Cooked bok choy 190 mg per ½ cup Canned salmon 181 mg per 3 ounces Figs 135 mg per 5 figs Cooked white beans 120 mg per ½ cup Cooked spinach 99 mg per ½ cup Almonds 93 mg per ¼ cup Cooked kale 90 mg per 1 cup, raw Chia seeds 60 mg per tablespoon Sesame seeds 51 mg per tablespoon
Non-Dairy Milk Pros Cons
Almond Unsweetened = fewer calories, less fat, less carbohydrate
High in calcium, vit D, vit E
Does not contain soy
Some companies adding pea protein Low in protein (1 gram/cup)
Sweetened varieties high in sugar (16 grams/cup!)
Carrageenan - Some people are sensitive to this seaweed-based thickener and stabilizer sometimes used in non-dairy beverages.
Soy Similar amount of K+ to cow’s milk
Highest in protein and same as cow’s milk (8 g/cup)
Fortified with vitamins A, D, B12, calcium but naturally contains calcium and vit D Allergen
Sweetened varieties high in sugar
Coconut Creamy texture
Saturated fat from MCT
No sugar
Fortified with vit A, B12, D, calcium
50% more calcium than cow’s milk No fiber or protein
Rice Good for nut or soy allergies / non-allergenic
Neutral flavor Less creamy
No protein
Highest in carbohydrate/sugar
Thinnest consistency
Least favorable nutrition profile
Hemp High in ALA form of omega 3’s
Good in baked goods – neutral flavor
Offers 2-3 grams protein/cup “Earthy” flavor that can be unpleasant to some
Oat Provider fiber (2 grams/cup) and iron
Contains phytochemicals
Protein-containing (AMT??) Low in protein
Naturally-occuring sugars make it the high in carb
Macadamia Contains monounsaturated fat Low in protein
Pea Neutral taste
8 grams of protein per cup We don't love the taste :)
Flax Similar nutrition profile to almond
Omega 3’s from ALA No protein
Thickeners and emulsifiers for pleasant mouthfeel
Food and Nutrition Research - Milk and Dairy Products: Good of Bad for Human Health? An Assessment of the Totality of Scientific Research
NPR – Why Are Americans Drinking Less Cow’s Milk? Food & Nutrition – Help Meet Calcium Needs with Non-Dairy Sources Food & Nutrition – Non-Dairy Milk Alternatives Food & Nutrition – Got Non-Dairy Beverage? Food & Nutrition – What is the Best Milk Substitute? Food & Wine – Non-Dairy Milks Ranked Taste of Home – Best Dairy-Free Milk Alternatives Vox – “Fake Milk”: Why the Dairy Industry is Boiling over Plant-Based Milks
We discuss our upcoming travel plans - including Gina's trip to Michigan! We'll share our best on-the-go tips for keeping the family prepared and ready for it all, from long road trips to air travel. Join us to get ready for summer and in making summer travel both more healthy and probably a bit more enjoyable, too!
Show notes and product links
Ideas for Spending Time with Family (Upparent) Bingo game for travel Card holder for little hands :) Connect Four for travel Jumbo book of hidden pictures HINT water juice boxes Kind fruit bars Belvita crackers 88 Acres Bars Field Trip Jerky Cantigo Bottles for Kids
May is Mental Health Awareness Month. We discuss the facts on disordered eating and eating disorders and the prevalence among young women and men. We also dive into their own own personal histories of an eating disorder and disordered eating, and how those experiences shaped our pregnancy, current relationship with food, and how we are raising our kids.
See link below to order a copy of this truly eye opening book. Resources/Show Notes Do you or someone you know have a history of an eating disorder? I (Gina) read this book several years ago and it was eye-opening. I highly recommend this book for anyone who is recovering or has recovered from an ED ----> Gaining; the truth about life after eating disorders
This Podcast is great for those looking to be more intuitive eaters and hear more about eating disorder recovery.
Intuitive Eating (Book recommendation from both of us!)
National Association of Anorexia Nervosa and Associated Disorders
Article on eating disorders and pregnancy
Find support and treatment options near you
From the Academy of Nutrition and Dietetics, Eating Disorders vs. Disordered Eating
In honor of Mother's Day we introduce you to Gina's first born and only daughter; Paige. Paige is smart, spirited, loving, loud and full of energy, and yes, sensitive. Learn what it means to be highly sensitive and how simply understanding if you or your child is highly sensitive can make your relationships that much better. Show Notes/Resources The Highly Sensitive Child (Book)
The Highly Sensitive Person (Website, take quiz!)
May is Celiac Awareness month. Today we are focusing on navigating the gluten-free world, keeping your kitchen safe when you have someone in the house who has Celiac Disease or who is Gluten Free, and how to limit stress and hardships for those needing to go gluten-free. Thanks for listening in!
Resources/Show Notes:
Shelley Case's Book; Gluten Free, the Definitive Resource Guide Food Allergy: How to Remove Gluten Prevention RD's Cooking and Baking with Almond Flour Gluten-Free Nutrition Guide Gluten-Free Kids Breakfast Recipes Lunch Recipes Dinner Recipes Snack Recipes Living with Celiac - For Parents and Caregivers Help for Parents of Kids with Celiac Disease Learning to Live with Celiac Disease
Recipes:
Gluten-Free Homemaker Gluten-Free on a Shoestring The Spruce Eats
Gluten-Free Grains and Flour-Alternatives Include:
Amaranth Brown, white and wild rice Buckwheat Almond meal flour Coconut flour Corn Cornstarch Guar gum Millet Pea flour Potato flour Potatoes Quinoa Sorghum Soy flour Teff
25 Gluten-Free Snack Ideas for Kids:
Corn tortilla chips and salsa or guacamole Gluten-free baked corn dogs Gluten-free pretzels Ants on a log (celery sticks with peanut butter and raisins) Cucumbers cut into fun shapes with hummus Avocados mashed on gluten-free toast Berry yogurt parfaits Brownie bottom pumpkin bars Cheddar, bacon and chive topped gluten-free crackers (we love Crunchmaster crackers!) Fruit popsicles Kale chips Kale muffins Gluten-free quesadillas (gluten-free tortillas with cheese and veggies) Popcorn Apples with peanut butter Rice cakes Applesauce Gluten-free crackers with cheese Frozen grapes Potato chips and gluten-free dip Fruit salad Candy corn mini muffins Butternut squash pizza slices Peanut butter and bananas on gluten-free crackers Gluten-free lunchmeat wrapped in a gluten-free tortilla with cheese, mayo and lettuce
We've tackled some BIG topics on our first 11 episodes so we've opened up the floor to YOU! You've asked questions and we are so excited to share with you our answers. This first Q&A will address questions related to allergen-free proteins, slow eaters, intermittent fasting, meat lovers, and a lipid panel drill-down. It's a potpourri and we LOVE it! Keep your questions coming and enjoy the episode!
Detoxes, juicing, and cleanses are gaining popularity. Hear our dietitian input as to the pros and cons surrounding each of these popular nutrition crazes. You may be surprised to learn what we have to say! Plus, loads of ideas on how to add protein and fat to your favorite smoothie combinations. Resources/Show Notes Conscious Cleanse
Juice vs. Smoothies- Benefits
Supercharge your smoothie!
Today's Dietitian Article; Juicing and Detoxes
From the Academy of Nutrition and Dietetics; ways to naturally detox
Gina's Avocado Smoothie: 1 avocado, crushed ice, milk of your choice (I use Unsweetened Almond Milk), a scoop of peanut butter or almond butter, a dash of maple syrup (optional; unsweetened cocoa powder, chia, oats, ground flax)
April is IBS Awareness Month. You've probably heard of the low FODMAP diet, but have you ever been curious about what it is and who might benefit from it? Gina has been following this diet for over ten years and truly believes it has helped attenuate her IBS symptoms. Learn more on today's episode! Resources/Show Notes https://www.katescarlata.com/ --> The American low FODMAP guru
https://www.monashfodmap.com/ --> This is where it all began! Great resources here
http://candidrd.com/info/low-fodmaps --> Gina's blog with some helpful tips and recipes
http://tinyurl.com/y2seop6e --> More recipes (Rachel Pauls)
https://sunfiber.com/ --> low FODMAP prebiotics
https://regulargirl.com/ --> low FODMAP prebiotics/probiotics
shepherdworks.com.au
www.fodyfoods.com -> Fody Foods makes some good low FODMAP products!
https://casadesante.com/ --> low FODMAP spices and spice mixes
https://www.ibsfree.net/ --> Link to low FODMAP RDs in your area
Apps for low FODMAP diets include the Monash University app and the FODMAP Grocery Guide Contact Gina via FB or Instagram (CandidRD) if you have quesitons, or contact Dietitians Dish Podcast via FB or IG!
Baby led weaning has been around for years, but has only recently become a more popular discussion topic on a variety of platforms. The idea of allowing your infant to pick up and eat whole foods all on their own might sound scary, but we break it down in a more understandable and less rigid way. Resources/Shoes Notes Gina's favorite infant/young toddler iron supplement
Book; Baby Led Weaning, Introducing Solid Foods
Sarah Remmer (Nicole's go-to BLW resource!)
Recipe for chia strawberry jam (spread it on toast, little ones love it!)
Finding time to prepare healthier meals for our families can sometimes (or always) be overwhelming, especially during the busy work week! Find out some of our favorite go-to nutrient dense meals and snacks for the whole family; grab your pen and paper! Resources/Show Notes Dinner
One Pot Cheesy Pasta Bake
Slow Cooker Marinara Chicken and Veggies
Spaghetti Squash with Meatballs
Chicken Enchilada Casserole
Berry Crocker Meatloaf
Pressure Cooker Mexican Quinoa Dinner
Instant Pot Light Fettuccine
Crockpot Meatballs
Slow Cooker Mexian Flank Steak (for tacos)
Spinach and Gruyere Stuffed Tilapia (or cod)
5 Ingredient Pesto Shrimp and Broccoli Fettuccine
Superfast Bean Tostadas with Cabbage Slaw
BLT Tostadas
Chicken Summer Vegetable Tostadas
Tempeh Sloppy Joes; one or two blocks of tempeh, chopped and then sauteed with a little oil in a pan. Add 1/2 a can (or up to one can) of sloppy joe sauce to the tempeh, serve on whole grain buns.
Simple Cheesey Vegetable bread; buy a frozen raw loaf of bread, thaw it out, press it out, add a bit of oil, cheese, and vegetables (I like spinach, red pepper and mushroom). Cook the vegetables first to get rid of excess water, then add them on top of the cheese. Roll the bread (basically fold it to encase the veggies and cheese) and put the seem downward. Bake according to directions.
Breakfast/Snacks
https://www.allrecipes.com/recipe/218929/slow-cooker-oats/
Egg/Oat/Banana Pancakes: 1 egg, 1/4 cup oats, 1 mashed ripe banana, in a small bowl, mix well, pour onto a greased pan and cook both sides for about 1 minute (or until cooked through). Serve with Greek yogurt and PB on top, or whatever you'd like
https://www.theleangreenbean.com/easy-banana-oat-bars/
Egg Muffins (modify how you'd like!); https://www.deliciousmeetshealthy.com/breakfast-egg-muffins/
Clio Yogurt Bar Snacks
Chocolate dipped apples; slice an apple, dips it in melted semi sweet chocolate cups
Giant Whole Wheat Apple-Oat Breakfast Cookies
Blueberry-Lemon Baked Oatmeal
Carrot Cake Baked Oatmeal
Baked Blueberry Oatmeal Cups
Vegan and Gluten-Free Good Morning Breakfast Cookies
Banana Breakfast Cookies
Cranberry-Seed Breakfast Cookies -
Mega Carrot Cake Breakfast Cookies {Vegan} --
Pumpkin-Oat Breakfast Cookies
Crock Pot Apple Cinnamon Steel Cut Oats --
Slow Cooker Pumpkin Pie Steel Cut Oats --
Crock Pot Cherry Pie Steel Cut Oats --
Peanut Butter Yogurt Dip -
Books:
Smart Meal Prep for Beginners
Nicole’s Slow Cooker Cookbook (Heart Healthy)
Cooking with Paige (Gina's story book/cookbook for kids!)
Products we discussed
Mama Chia
Applegate Farms Sausage
That's It Bars
Aldi Elevation Bars
Chobani Less Sugar
February is American Heart Month. Join us as we talk the benefits of salt, current sodium recommendations, the how to not to obsess over the salt in your diet; but focus more on what to add to balance your love of the salt shaker. Resources/Show Notes Taste What You're Missing by Barb Stuckey
Everyday Health – 9 Need-to-Know Facts About Salt - https://www.everydayhealth.com/diet-and-nutrition-pictures/need-to-know-facts-about-salt.aspx
The Washington Post – Pass the Salt, Please. It’s Good for You.
Centers for Disease Control -- Sodium: The Facts --
Harvard School of Public Health – Salt and Sodium.
Harvard Health, Exercise and Sodium
This episode features interviews with our spouses: Nick and Mark. Join each couple to get to know our better halves...and what traits of ours they can't stand! What do they feed our kids when we're not around? What does their dream date look like? The men tell all!
No matter how hard you try to promote healthy and adventurous eating in your household, having a child who is picky or choosy is sometimes inevitable. Today we dish about pickiness and the feeding styles that might be best for rearing intuitive and confident eaters. Resources/Show Notes General advice: https://www.realmomnutrition.com/picky-eaters/
Styles: https://www.cnn.com/2018/10/04/health/parenting-food-drayer/index.html
Extreme Picky Eaters: https://www.realmomnutrition.com/5-common-problems-at-the-root-of-extreme-picky-eating/
When it's a texture problem: http://www.momables.com/picky-eaters-a-texture-problem/
WSJ, article about the slow progression of the Picky American Child!: https://www.wsj.com/articles/the-making-of-the-picky-eater-11547222243?fbclid=IwAR2ZiIl2A-GMLI65sF9HtvGisKOvG75g9fxrF2WJiMBZefF3e8l32QjEk_g
Disclaimer: The views on this podcast are for general information only and are not meant to substitute advice from your medical professionals.
The decision to breastfeed or not is personal, but these days society often pushes the idea that "breast is best", leaving moms feeling shame for choosing formula. On today's episode we dish about our thoughts on breast milk vs. formula (spoiler alert; fed is best!), and provide a glimpse as to what we did with our children (a teaser for a future podcast episode!). Resources/Show Notes Need help choosing a formula for your baby? There are so many to choose from! This might help:
A great resource for all your nursing and pumping questions; http://kellymom.com
Find a lactation consultant near you: http://uslca.org
Review of Infant Feeding: Key Features of Breast Milk and Infant Formula
Everyone has unique cravings (or aversions) during their pregnancy, but does knowing so much about nutrition play a role in what you do and do not eat? We discuss the recommendations and then whether or not we followed those recommendations. You may be surprised!
Notes from this episode;
EatRight.org (Fantastic resources for nutrition professionals and their clients)
Nutrition and Lifestyle for a Healthy Pregnancy Outcome (PDF)
Expect the Best, By Elizabeth Ward
Eating Expectantly, by Bridget Swinney, MS, RD
What is wellness anyway? Probably more than you think. We explore the 8 Dimensions of Wellness and share our "goals" (or, resolutions...we guess) for 2019. Join us! Resources/Show Notes What Fresh Hell episode "Sometimes We Lose It" was referenced in this episode.
thewellnesssite.org is where definitions for the 8 Dimension of Wellness were lifted from.
Welcome to the Dietitians Dish Podcast! We are Gina and Nicole, two Registered Dietitians mamas who hope to make you laugh and learn right alongside us!