Curious Me Podcast: Recent Episodes
Emily Frisella and Mindy Musselman
We are back with an expanded show to share practical tips for health, food and fitness, plus learn along with you as we explore our own curious questions. We created our first podcast, Food in Session, to help you build a nutrition knowledge base and allow you to decide the best path for you and your family’s nutrition needs. Our continued goal with Curious Me: expand the podcast to include information to optimize your life- body, mind, social and purpose.
The rumors are true, it's our last episode! We are moving on to projects that need more time and attention but we are so sad to close the show. We can't thank our loyal listeners enough for 6 years of learning, BS'ing and laughing with us. Keep in touch through IG @emilyfrisella @mindymusselman
If you are working from home, routines and boundaries are important to stay productive. Listen for tips to make working from home more enjoyable and productive. Plus, a big announcement from Emily and Mindy.
Wellness is a focus for many these days. So who do you turn to in healthcare to help you on your path to good health? We compare examples of when to go conventional and when to go functional medicine, differences between the two and other medical providers who can help you live well.
It's time for a break up with your unhealthy habits. We have talked about one of our favorite books in past episodes and today we are sharing our favorite tips from Atomic Habits by James Clear. Learn his tips for identifying daily habits and the laws of habit change to aid in your “break-up”
Get more done in 2022 by prioritizing to be a high performer. We discuss the difference between high performers and high achievers, taking inventory of your day, learning what to say no to or outsource, goal setting backwards and Emily's PNW planning technique.
Being an intrapreneur comes with it's own benefits and challenges. Tune in for tips for growing within a company, our favorite growth and business resources and the many ways to make someone's day this holiday season.
Got a question for Curious Me? DM us on Instagram @curiousmepodcast_
A Q&A continued with a variety of questions like:
Is there such thing as not being able to process high protein?
What's your favorite thing to do for self care?
What's your biggest win for 2021?
Best investment you've made in your health?
And more.
We asked you and you asked us a ton of great, and random, questions! Answers on balancing work and relationships with other entrepreneurs, the functional medicine route, meal planning, our Christmas wishlists, favorite pantyhose, choosing organic or not and more.
This is the year to get creative with your holiday gifting, just in case items don't arrive on time, your being more budget conscious or just want to show some love to loved ones. Listen in for ideas for non-gift gifts, DIY and planned experiences to gift.
Get prepped for winter with a plan to elevate your health. Supplementation, exercise and positive mindset tips to keep you happy and healthy all winter long. Plus, a few lesser known winter sports to try out.
There is so much to do in the fall- fun things, organizing for winter, holiday planning, back to school....in addition to the normal day to day items. Get organized to tackle it all from work life to family life.
We are initiating the Fall Refresh- we clean for spring, why not have a game plan for fall? A must-listen for list-makers. Cleaning items, decorating refresh and organization tips. Plus a haunted history from St. Louis.
Catching up on Qs from our DMs today! Traveling with supplements and keeping a healthy balance, diabetes, diets, organization, speaking your mind, advice for new entrepreneurs and more.
Most people will procrastinate at some point. So is it hurting you and can you change it? Learn tips to stop just thinking about your delaying habits and change them for good.
Everyone starts, or restarts, exercise at a different place. Getting going (again) is key for health. Learn success tips for beginners, considerations for coming back after injury and ways to break a weight loss plateau.
Fall brings out the baker in all of us. Learn ways to up the nutrition quality of your fall favorites, incorporate more fruits and veggies into baked goods and find ways to prioritize your health.
In looking for new hobbies, we came across some great, some fun and some totally off the wall options. If you are in the market for something to do this fall and winter, listen in. Plus top fall festivals in the US.
Exercise is one of the best confidence boosters for people of all ages. Learn 5 ways exercise can increase self-confidence, tips for growing and showing confidence plus (of course) a few other things we talk about in the intro, from skin treatments to becoming a prepper.
From this episode:
www.racquelfrisella.com
https://thepaperandplanco.com
It's #LeanLiving 2.0! We are sharing money saving tips, how to layout a monthly budget, picking up extra money with side work, meal planning to reduce waste and more.
As requested by our listeners, this episode covers ketogenic diets for people with diabetes plus our favorite lower carb snacks and sweets.
Some of the snacks mentioned:
Shrewd Foods
Fat Snax
Catalina Crunch
1st Phorm High Protein Meat Sticks
Smart Cakes
Smart Sweets Candy
As always, talk to your healthcare provider before making changes to your diet and lifestyle! The information in this podcast is for informational purposes only and is not a substitute for professional medical advice.
Sure, school teaches many things, but the lessons learned from the mistakes we've made taught us things we didn't know we needed to know. In this episode we share 9 lessons learned in business and career.
The skin care guru is here! Racquel Frisella is an aesthetic nurse practitioner with 12 years of experience in injectables, lasers and skin care. Curious about upgrading your skin care routine or the medical aesthetics field? Add this episode to your list.
Visit Racquel's website www.racquelfrisella.com for virtual skin care consultations, daily EMOMs, favorite beauty products and more.
You are what you eat, and it can show on your face! Certain nutrients found in common foods can help you get that glowing look and improve your skin health. Plus what to avoid and how sugar impacts your skin health.
Your recent IG questions answered, from favorite wellness books and blood pressure to period cravings and a little background history!
Pack the snacks! It's summer and we are eager to travel. You can travel, keep up with your healthy lifestyle and have an epic vacation. We are sharing tips for healthy travels, our must items for trips and our favorite spots for those of you traveling to St. Louis this summer.
One of the most popular topic requests we get is gut health. In this episode we discuss interesting tips and research on gut health. It is an area of research that is hot right now so the application of the information is really in its infancy but so promising.
How do you get ready for the week ahead? In this episode we share our Sunday routines to get prepped for a productive week.
It seems everyone looks for a crash diet for summer, but crash should be code for crashing your metabolism. We share a few tips to help you glow all summer long, sans crash diets.
Does stress make you go gray? Does sun cause wrinkles? We dive into these age-old questions to see if any of them are true. Plus, learn about a special Midwestern "treat" coming soon to a festival near you.
Meditation is one of those health enhancers that gets thrown out a lot, but we wanted to know how it actually helps ailments like pain. Learn this, plus how to get started, various types of meditation and other surprising benefits.
It's a nice thing to have a freshly cleaned space, but it can also help you feel a sense of control, calmness and lift your mood. Tune in to learn how getting organized can help relationships, your health and the best scent to stimulate your mind.
We have fallen down the Google hole in this episode full of interestingly odd, fun facts about everyday items. We had no idea there was a point and purpose of these things, but we do now and you will too! Dig in to this casserole episode.
We all find ourselves there, even people who you think eat healthy all the time. It's a food funk and we’re talking about steps to tackle a kitchen that’s filled with processed foods and get out of a food funk.
Walking is a great form of exercise, therapy and stress relief. You can challenge yourself more than you think. Tune in for tips to make the most of your walks, best gear and breathing techniques. Plus, do people feel more or less distracted working from home?
https://www.instagram.com/curiousmepodcast_/
Have you been bikerafting? It's probably not what you're picturing in your head. Learn more plus, another one of our favorite love to/hate to activities- spring cleaning! Five spring cleaning tasks not to skip!
In your teens and twenties, you're building the foundation of your future health so it's the perfect time to instill good habits. If you've long since said goodbye to your twenties, have no fear, you can impact your health in big ways with key changes. Listen for 4 key things to do now to build a healthier future.
We have some say over what we take in from social media, the internet, TV, etc, but it starts to feel overwhelming with all of the options. While there's benefits to all of these, are you due for a digital detox? We cover signs you might be and tips to reducing your screen time.
3 brain-training apps to improve your memory, plus creating a more positive mindset after a year overwhelmed in negativity.
Attorney and graphic designer Danielle Durban answers our business law Qs. Having worked as a graphic artist for over a decade, Dani learned the importance of figuring out how to translate a client’s vision into a client’s reality. Applying this approach to the legal world, Dani makes sure to always view a client’s legal needs in relation to their business goals, striving to create harmony between the two. Learn along with us in this "have to take notes" episode.
https://daniellemdurban.com
With 2020 in the rearview, we break down how life is better or worse over the last year, from healthcare advances to reusable toilet paper. Plus 11 weird business ideas and how to properly use foil.
https://linktr.ee/jillianfitflavors
Jillian Tedesco is a Christian, mom, wife, certified chef, founder & CEO of fit-flavors, becoming author, yogi, and golfer. She is known by her community for openly nurturing some tough love, especially when it comes to nutrition, faith, doing the work, and owning the wait in life. In the past year, Jillian has opened up about the raw truths in her own journey and is in the process of publishing her first book in 2021 called Owning the Wait. She’s also started a Tough Love from Jillian newsletter & blog and is getting ready to launch Season 1 of her new podcast called Owning the Wait. More than anything, Jillian wants her community to understand the importance of integrating faith and the right mindset into all facets of life.
We are back with an expanded show to share our practical tips for health, food and fitness, plus learn along with you as we explore our own curious questions. We are excited to be back and look forward to hearing from our long-time Food in Session listeners and welcome new listeners (to the madness!).
https://www.instagram.com/curiousmepodcast/
Nearly half of Americans diet at any given time, so why do so many "diets" fail? These 10 reasons are where most people slip up, no matter what type of diet they choose.
We consume so much in a day it can distract us from what really needs to get done. Use the 7 unconventional habits we share in this episode to filter your life from too much media, distractions and interruptions and get more done in less time.
www.foodinsession.com
www.https://thepaperandplanco.com
https://cliosnacks.com
We consistently talk about it because it's so important to anything you want to achieve- consistency! When you feel motivated, it's easy to be consistent in exercise, making extra business calls, meal prepping, etc. But being consistent in tough times is the deciding factor in whether or not you’ll push forward. Learn 3 principles of consistency and ways to increase consistency in your life.
www.foodinsession.com
www.fithomeandhealth.com
Over here dreaming of how great 2021 will be and what to look forward to for health trends! There are some interesting ones to talk about, plus a Q&A including how to calculate macros, trainer-led workouts, favorite book and keto cooking.
www.foodinsession.com
Keto Cooking from Maria Emmerich https://mariamindbodyhealth.com
75 Hard
https://andyfrisella.com/pages/75hard-info
As people return somewhat to normal going back to school and offices, meal prep becomes essential once again. Learn 10 tips to making amazing meals at home to save you time and money.
www.foodinsession.com
https://code3spices.com
https://fit-flavors.com
www.fithomeandhealth.com
https://www.pyrexhome.com/catalog/storage/glass-storage
There are many things that contribute to heart health and heart disease. Learn how unhealthy lifestyle factors impact your heart and vessels, food and nutrients to help your cardiovascular system and how one of Mindy's favorite foods can help your heart.
www.foodinsession.com
Shoe Quiz: https://www.bigriverrunning.com
75 Hard https://andyfrisella.com/pages/75hard-info
Worth it- Make Up Eraser: https://makeuperaser.com
In this Q&A we cover:
-Why has there been an increase of gluten intolerance?
-What's the best diet for type 2 diabetes?
-Our must have kitchen gadgets
-Favorite summer grilling meals and explain cutting "against the grain."
www.foodinsession.com
https://www.diabetes.org/blog/what-can-i-eat
Intuitive eating focuses on 10 principles by registered dietitians Evelyn Tribole and Elyse Resch that reject the diet mentality and focus on internal cues and desires. Learn how intuitive eating can help you and what to expect when you take this approach. Plus, the meaning of body positivity and separating self-worth from appearance.
www.foodinsession.com
https://www.intuitiveeating.org/our-books/
https://judithmatz.com
This Q&A is a mash-up covering questions about our favorite supplements, weight loss tips, macro eating plans, the FODMAP Diet and more.
www.foodinsession.com
Summer heat doesn't have to stop your outdoor workouts. Listen in to learn about the best gear for summer heat, when it's time to replace your exercise shoes and tips for exercising outdoors. Plus a worth it or waste on Palmini Pasta.
www.foodinsession.com
https://www.solereview.com/best-breathable-running-shoes-for-hot-summers/
https://1stphorm.com/collections/summer-2020-collection
Women are more susceptible to particular health issues and by being proactive and knowing your family history, prevention is possible. Learn about 5 conditions that tend to affect women more than men and tips for keeping your body and skin healthy.
www.foodinsession.com
Links from this episode:
Protein pastries https://www.eatlegendary.com/collections/pastries
Avocado trick https://www.today.com/food/viral-avocado-hack-keeps-them-turning-brown-t186304
EltaMD SPF https://dermspastore.com/products/uv-clear
Today is all about macros (carbs, fat and protein) and making the most of them. You’ve heard us call them “chewabites” but how do you really maximize your macros & be sure to hit them? We are answering the top macro questions and sharing favorite ways to max your macros and your health.
www.foodinsession.com
https://www.iifym.com/iifym-calculator/30-tips-to-maximize-food-volume-with-low-macros/
In this Q&A:
Are smoothie bowls healthy?
Will I lose more weight by intermittent fasting than calorie counting?
What's you favorite low carb pizza?
Do you have ideas for lower body exercises to do using little or no equipment?
These questions and more!
www.foodinsession.com
So many words on so many food labels. What do they all really mean and do they matter? Learn about organic versus "natural", the Clean Fifteen, all of those categories of eggs, plus Emily's tip to refresh the dishwasher.
www.foodinsession.com
Put aside the physical benefits of exercise for a moment and focus on the benefits to your mental health. We cover the importance of exercise for mental health and common barriers to regular exercise. Listen and you might just find new motivation to get moving.
Grocery prices are on the rise and we sharing tips to keep your grocery budget under control. Plus when it's worth it to pay for convenience items and how much you might save by skipping them.
www.foodinsession.com
There is no one definition of "clean" eating but it is generally defined as minimally processed, whole foods. "Clean" foods are not always weight management friendly and low calorie foods are not always "clean." We discuss the various options, label reading to avoid marketing tricks and checking the ingredients.
www.foodinsession.com
This Q&A covers healthy snacks, whether you should use caffeine before workouts, collagen powder, cooking with oils, avoiding back pain and the age-old question: how do you pick a ripe watermelon?
www.foodinsession.com
We all like to run our day in our own way. In this episode, learn various methods to structuring your day such as high versus low structure and using your best energy zones to the fullest.
www.foodinsession.com
Challenge yourself to get creative this summer and make something other than hotdogs and burgers on the grill. Learn tips for making complete, healthy meals on the grill, plus 3 essential grill tools to invest in.
www.foodinsession.com
You've been drinking more water, moving more and meditating for months. Then, one day you realize those habits have disappeared. What happened and how do you get them back? Tips to get back in the healthy habit, plus, a list of the longest lasting produce items for your limited grocery trips.
www.foodinsession.com
Your home environment impacts your health and now that you’re spending more time there, you might have noticed whether it’s more helpful or harmful to your health. Make your home, and now workspace for many, work for you with these 10 ways to stay healthy at home. Plus 3 high protein snacks for when you find yourself scoping your fridge contents.
www.foodinsession.com
Level-1 protein available at:
www.1stphorm.com
Home workouts are effective and essential for busy lifestyles. Learn how to make the most of your home gym with minimal equipment and objects you might already have at home.
www.foodinssession.com
It's in these times we need to keep our eye on the future- we will get through this, we will come out ahead, we will bounce back. It's because of this that we need to create a plan to thrive. To thrive once we obtain normalcy again in our world. If you’re feeling in a funk, listen now.
www.foodinsession.com
In this casserole episode learn 2 ingredients to remove from your diet, ideas for cooking with cauliflower's less popular cousin, cabbage, and a fun HIIT workout to go along with your favorite songs.
www.foodinsession.com
Watch this episode on our website! Due to social distancing from COVID19, we Zoom-casted this episode (the video audio is much better). https://www.foodinsession.com/videos
Feeling drained all the time is exhausting on top of being tired! In this episode, we talk about actions that give you real energy plus how eating habits, organization and your outlook can improve your energy.
Watch this episode on our website! Due to social distancing from COVID19, we Zoom-casted this episode (the video audio is much better). https://www.foodinsession.com/videos
Parents and kids are at home observing social distancing so what better time to start your own home produce garden. Gardening is an invaluable lesson for kids and adults. Learn how to start and 6 plants to get the most food bang for your buck.
People are turning to nutrition and exercise more for the good of their future health and less for the aesthetics. A strong immune system is one benefit of healthy eating and regular exercise. We share healthy habits for defending your health and important vitamins and minerals.
www.foodinsession.com
We eat processed food every day and it’s hard to avoid it entirely. Processing isn’t necessarily a bad thing but a healthy eating plan is one that includes minimal highly processed foods. Learn how to spot highly processed food, reduce your intake and how to make more semi-scratch meals.
www.foodinsession.com
Your friends certainly influence your health choices. And since we spend a lot of time online with social media friends, your social media browsing is also influencing your health. It can help your health if you use it well. Today we are talking about how to use social media for the good of your health.
www.foodinsession.com
We love a good Q&A. In this one we share our thoughts on the Weight Watcher/WW app, veggie ideas for meat and potato people, breakfast ideas, how to freeze avocados and more. Plus a worth it or waste on magnesium lotions.
www.foodinsession.com
By now you probably realize that health is complex and when one part of it suffers, you’re likely to see consequences in other areas of your health. Learn how stress, sleep, exercise and what you intake all relate and what to do to improve your health for good.
www.foodinsession.com
That office life doesn't have to ruin your health! Make it work for you with a few intentional actions that will make your daily work-life more health-friendly. Plus a worth it or waste that could save your hands and an ER trip.
www.foodinsession.com
In this Q&A, we answer how to tackle huge to-do lists (Emily's favorite!), diabetes and the other medical issues it can lead to, diet and arthritis, getting out of morning slumps, fat burning heart rate zone and more.
www.foodinsession.com
A healthy routine can keep you feeling your best when life is good and even more so when life throws a curve ball. We share why you should create some routines, practical ways to create healthy routines and the mental benefits of exercise. Plus, an in-depth worth it or waste on jade rollers.
www.foodinsession.com
https://www.instagram.com/foodinsessionpodcast/
We are sharing our top 5 favorite supplements for health, wellness and sports nutrition. We each have our favorites that help keep us feeling our best! Plus, an update on apps that pay you to walk and CBD foods- worth it or waste?
www.foodinsession.com
www.1stphorm.com
www.mytransphormationstartstoday.com
https://www.fithomeandhealth.com/post/health-benefits-of-dandelion-root
The episode is all about the gut and full of crappy one-liners! Learn ways to support a healthy gut microbiome, tips for IBS sufferers and all about the low FODMAP diet.
www.foodinsession.com
Learn more about FODMAPs:
https://www.monashfodmap.com
In 2020, decide what it is you really want to change and make a step by step plan with SMART goals. We share steps to design your plan with tips to keep it fun and challenging, whether it's improving your health, career or personal life.
www.foodinsession.com
A Q&A to kickoff 2020! Answers to your questions about baby carrots, monk fruit, our favorite products for dry skin, our thoughts on Nutrisystem and more.
www.foodinsession.com
Links for this episode:
Epionce Enriched Firming Mask
https://shopnayakplasticsurgery.com/products/enriched-firming-mask
1DB Overdrive and 1DB Goddess from 1st Phorm
https://1stphorm.com/collections/fat-burners
Drug-food interactions
https://familydoctor.org/drug-food-interactions-how-grapefruit-interacts-with-certain-drugs/
Another casserole episode coming at you! Six helpful, healthful uses for baking soda, strategies for cleaning up common clutters spots in your home and, most importantly, the top rated frozen and boxed mac and cheeses (which you can make a little healthy).
Show notes at www.foodinsession.com
The Container Store for clearing the clutter in your home:
https://www.containerstore.com/welcome.htm
Read the full article on the best mac & cheeses here from The Washington Post
Vitamin D, the sunshine vitamin, is vital to your immune system, bone health and more but many people are deficient. Learn how to tell if you need more vitamins D, plus 5 tips for clean living and holiday movie trivia.
www.foodinsession.com
It's time to enjoy the holidays- guilt-free! Learn tips to enjoy all the holiday parties and feel your best, plus our top episode topics from 2019.
www.foodinsession.com
There's an app for everything including several that will reward you for exercising. Learn about 3 of these apps, plus energy boosters for anyone avoiding or cutting back on caffeine.
www.foodinsession.com
Links from this episode:
https://sweatco.in
https://www.myachievement.com
https://www.attainbyaetna.com
When you travel daily for work, whether it’s office to office or city to city or maybe even by plane, it can take a toll on your health if you don’t plan ahead. Episode 130 has everything you need to be a healthy road warrior.
www.foodinsession.com
Good sleep is an investment in your health, but it's not easy for everyone to rest easy at night. Learn the physical, metabolic and cognitive effects of sleep and practical ways to make sleep a priority.
www.foodinsession.com
This week is a Q&A rewind with answers to making family get-togethers healthier, the best options at Starbucks and fast and effective workouts for your holiday season.
We always talk about how your job could be affecting your health, but do you ever think about how your health can affect your career? After all, how you do one thing, is how you do everything. We’re talking about how taking care of your health and making it a priority can help you do better in your career whether you're the CEO, manager or working your way up the ladder.
www.foodinsession.com
Fresh prepared meals for the health conscious:
www.fit-flavors.com
This one is all about the macros and how to put together your own macronutrient based healthy eating plan. We love it because a macro plan teaches you about what's in your food, it's balanced and it works!
www.foodinsession.com
The Flexible Fat Loss Solution by John Gorman
https://www.team-gorman.net/tgstore/
This Q&A covers prediabetes, our favorite and least favorite workouts, help getting organized, motivation to hit the gym, sugar-free water enhancers and more! Keep the questions coming! Send a direct message on Instagram to @foodinsessionpodcast
www.foodinsession.com
Switching to a vegan diet takes planning to do it in a healthy way. In this episode we share strategies for getting started on a vegan diet, nutrients of concern, vegan food swaps and meal ideas. Plus vegan diets and diabetes- good idea or not?
www.foodinsession.com
Get Emily's new cookbook:
www.fithomeandhealth.com
Stay healthy all through fall with our tips for shifting from summer to autumn. Plus three ways to cook with pumpkin puree and programs to challenge your fitness routine and boost your health.
www.foodinsession.com
Transphormation Challenge:
https://www.mytransphormationstartstoday.com
Diet Bet:
www.dietbet.com
75 Hard:
https://andyfrisella.com/blogs/mfceo-project-podcast/75hard-a-75-day-tactical-guide-to-winning-the-war-with-yourself-with-andy-frisella-mfceo291
Shape's 30 Day Yoga Challenge:
https://www.shape.com/fitness/workouts/take-our-30-day-yoga-challenge-get-your-om
Micronutrients are compounds that you need small amounts of for the body to function properly. Episode 122 covers 10 important micronutrients, where to find them and why they matter for your health.
www.foodinsession.com
In this Q&A we answer questions about hair loss, sleepiness, high blood pressure, hiccups and more! Plus a worth it or waste on intermittent fasting.
www.foodinsession.com
www.fithomeandhealth.com
We know starting healthy habits young is ideal. But what do we do as adults who already have poor eating habits? Most of us can change what, when, and how much we eat for a little while. In this episode we share why it's so hard to change eating habits and tips to get you to be a healthy eating adult!
www.foodinsession.com
There are many options for protein supplements. We cover what to look for at the store, differences among the many whey protein powders, what to look for based on your health goals and how much protein you should have per meal.
Routines are important for work, health and family and they do not have to be boring! Learn about creating a healthy routine and how to get back in the groove if you've fallen out of a good routine.
Show notes and links: www.foodinsession.com
One of our favorite subjects, getting creative with meals in the kitchen. Learn how to use creativity to make healthy meals without going to the store for extra ingredients. Just you, your freezer, your pantry and some imagination.
www.foodinsession.com
Q&A Rewind! Answers to nineteen of your nutrition questions in this FIS rewind of one of most popular Q&As. Sweet cravings, calorie counting, organic produce, honey versus sugar, gym motivation and more!
For those who haven't completely ditched carbs, enjoy this all things rice episode where we go completely "delicious dish" over this starch. Get nutrition information and cooking tips for brown, black, wild rice and more.
The baking aisle is packed with options for baking gluten-free, low carb or high fiber. We are sharing the pros and cons of the various options, our favorite baking flours and a new contest (or two)!
www.foodinsession.com
White Whole Wheat flour https://shop.kingarthurflour.com/items/king-arthur-white-whole-wheat-flour-5-lb
Costco Almond Flour https://www.costco.com/Kirkland-Signature-Almond-Flour%2C-3-lbs.product.100438553.html
Time for another Q&A! In this Q&A we answer questions about weight loss medications and supplements, frozen foods, best summer sweets, saturated fat and cholesterol and more. Have a question? Email us at Mindy@foodinsession.com
Show links
www.foodinsession.com
Fit Home and Health
Weight loss supplements
We are breaking down five current health trends and why we love them. Did your favorite make the list? Download to hear the five, plus we revisit an old worth it or waste to see if it's still worth it two years later (hint: it's subscription boxes).
Is there such thing as a stress-buster diet? Also we cover how to find the right amount of stress to be your most productive and tips for students in the health and fitness industry.
Chicken, broccoli and rice get old pretty quick. In this episode learn how to break away from a boring meal plan!
Spice up your diet! In this episode, learn simple ways to spice up your diet with our favorite herb and food combos, health benefits of spices, herbs for beginners, dry versus fresh and more spicy tips.
Show links:
www.foodinsession.com
www.penzeys.com
www.theragun.com/?lang=en_US
http://fithomeandhealth.com/how-to-harvest-your-herb-garden/
It's summertime social butterflies, so that means more dining out and grabbing meals on the run. In episode 108 we cover the best and worst meals to order at restaurants and fast food. Plus a #CSS winner!
An express episode for your busy summer Sunday! In 107, we cover all of the must-do's to enjoy the best of summer and 7 tips to master portion control.
A fun and helpful Q&A for your Father's Day! Covering our favorite supplements for travel, electrolytes and ketogenic diets, the purpose of cryotherapy, metabolic syndrome and more!
In all aspects of life, humans tend to get, and want to stay, comfortable. Whether it’s fitness, nutrition, work or relationships, there comes a time when you ask yourself what you can do to go from ditch to driven. Tune in for tips on digging out of fitness, nutrition, career and relationship ditches.
You're eating healthy, exercising, even meditating and a situation comes up that attempts to throw you off track. So when is it okay to bend rather than break your healthy living rules and when it’s okay to flat out break them, if ever? Answers plus 10 tips to make it easier to stick to a diet.
Memorial Day weekend means it’s officially summer! We love to have summer parties and entertain and are sharing our tips for healthy, summer entertaining that will thrill your guests while still getting them out of your house by 9pm!
There's a lot of health happening in this episode! Starting with a worth it or waste it for resistance bands, plus answers to questions like how can I cut back my sugar intake, what foods reduce bloating, getting in shape for summer (fast!) and more.
It's Sunday and it's Mother's Day so please enjoy this re-release of our episode featuring our very first fans of us in general, our moms!
The K-squared episode! We brought in our moms, Karen and Kathy, to chat about fitness fads and diet trends they remember and can't believe existed. Plus their tips for raising and feeding a family and most memorable kitchen mishaps.
When the 100th episode falls on Cinco de Mayo, you celebrate Food in Session style! Join us as we share the top 10 favorite episodes, the WORST episode of all time and a rapid fire Q&A. Plus, the absolute best worth it or waste to date!
Inflammation is a factor in many chronic conditions like arthritis and obesity. Inflammation is the body's immune system response to healing injuries, but treating chronic inflammation in conditions like these can be challenging. Learn how healthy lifestyle choices, like diet, can help reduce chronic inflammation.
Ideas for prepping keto meals, delicious uses for cauliflower rice, the low FODMAP diet and more in this Q&A!
Large family or small, you'll have a stress-free holiday with the menu planning and prepping tips in episode 97. We share Emily's recipes, timeline and tips for creating a delicious spread for your Easter, Mother's Day and spring get-togethers.
The Environmental Working Group released the 2019 Dirty Dozen list for fruits and vegetables and an oh-so-trending veggie made the list. Plus we share myths and facts about honey and a few reasons to think twice about that second glass of wine.
Exercise. Love it or hate it, it's important! In this episode we share simple ways to add fun to your fitness routine. Plus nutrition and cross training for runners (and wannabe runners!).
Should you store fruits and veggies in the refrigerator or countertop? How can I plant an herb garden that actually produces? What are the harmful effects of high blood sugar? Answers to these Qs and more in episode 94!
Apps make our lives convenient and easy by tapping on a little colored tile. We are sharing our favorite health, organization, work and tracker apps, plus learn how big of a business app development has become.
If you can find $50 your unknowingly spending, it can go towards that home gym, supplements you've been wanting to try, groceries or your favorite charity, and we were both surprised to find we were spending money we didn't even know about! Plus we share our top 10 favorite foods to buy at Aldi's.
The best part about these five-ingredient meals is that you probably already have the ingredients in your kitchen! Whip up one of these healthy, five-ingredient meals to save money, time and avoid the drive-thru, processed food mess.
What can too much sugar do to my body? What should I spend on a home gym and what to buy? What's your go-to vending machine snack? Answers to these questions and more on this Q&A!
We know a healthy diet and exercise are essential for a healthy heart but what other factors affect your ticker? We cover those and nutrition for the heart which has come under controversy. Plus a blood test that goes beyond the standard lipid panel and an online risk test to figure out your heart disease risk.
Today we are talking about Cupid in the kitchen...and cupid is YOU! We offer some healthy Valentine’s Day dinner & dessert ideas. It’s not necessary to drop loads of cash on the holiday. Get cooking!
We love a good Q&A! In this episode we answer your questions about sugar alcohols, cholesterol in food, the best things we have invested in for our health and much more. Plus the winner of Neat in the New Year is announced!
Half of you have done it and the other half are thinking about it. It's the 10 year challenge and it got us thinking about our health in 10 years, 20 years and beyond. What would you have done 10 years ago to take care of your health today? Learn nutrition, fitness and health concerns through the decades, tips to understanding your health insurance and what could really be behind the 10 year challenge that’ll have you keeping your selfies to yourself.
Keeping a promise to yourself matters. Tiny fissures develop in our relationships marked by broken promises and the exact same goes for yourself. You break so many promises to yourself even you don’t believe you! Learn to regain trust in yourself in this episode through building habits, one micro-promise at a time, and planning for obstacles.
92% of people fail at their resolutions and it usually boils down to time management. Tune it for specific ways to plan out your intentions for the year, how to organize your priorities, needs, and wants, plus tips to find the perfect planner.
From streaming cardio to microbiome diets, we are covering the predicted trends for fitness and the diet industry in 2019. Plus details on getting your topic idea featured in an upcoming episode!
Must listen! Nicole Loiterstein is the owner of NEAT Method St. Louis. NEAT Method is the nation’s largest and most successful organizing company with locations more than 40 markets around the country. NEAT Method has been featured in REAL Simple, the New York Times, Architectural Digest and Forbes – just to name a few. Nicole guides us through saving an overflowing closet, the one appliance your kitchen should be organized around and her top tips to stay neat and tidy in the New Year.
It's the most wonderfully, random Q&A of the year! From what makes people hate cilantro to new ideas for smoothies, this quick Q&A will power you through your next HIIT session. Merry Christmas!
Get ready for coconut jerky and passion fruit smoothie bowls. In this episode we cover the top food trends, like these, to look out for in 2019 and whether we think they are worth it or a waste. Plus our personal predictions for 2019.
Avoid buyers and eaters remorse come January 1st! Enjoy the holidays while keeping up with your health and budget goals. We cover which foods to be sure to include in your diet this time of year, our go to strategies for a healthy holiday and 8 ways to avoid overspending.
Our first live IG Q&A with our amazing listeners! Plus a surprise guest joins us in the studio. Hint: he's handsome.
Extended Q&A episode includes answers to the healthiest Starbucks drinks, holiday health questions, fast and effective workouts and more.
What is TBHQ or BHT? Most packaged foods have preservatives added to make them last longer. In this episode we cover common food preservatives, the history behind them and tips to reduce your intake of potentially harmful preservatives.
Dive into the this fishy topic to learn best and worst seafood choices, effects on your health, omega-3 content and macros for seafood. Plus cooking tips, especially for those who dislike fish but are trying to learn to love it!
Your best defense is your immune system. Tune in for the best foods to include in your diet to boost your immune system plus 5 tips to ward off cold and flu bugs.
We crack five food and nutrition myths in this episode including:
Are brown eggs healthier than white eggs?
Does darker salmon have more omega-3s than lighter colored salmon?
And more!
The FDA has revamped the nutrition facts label to reflect new health information and to help us make better informed food choices. We share the highlights and our favorite features of the new label plus 3 tips to avoid food label trickery. #CSS returns!
In this strangely amazing episode we talk with Strange Donuts owner and founder Jason Bockman about entrepreneurship, donuts and evolving this iconic treat with different diets, life and more. This hour flies by and you'll find out why! Plus, the best thing we ever ate!
Bringing you another extended Q&A including:
What's more important in fat loss, Marcos or Calories?
How can I get enough protein on a vegan diet?
What tools will keep me motivated?
How can I break an overeating cycle?
And more!
Everyone wants to be motivated but is it discipline that really helps you reach your goals? We dive into both motivation and discipline, whether your goal is better health, business building or a fit body, plus 8 tips to become more disciplined.
The K-squared episode! We brought in our moms, Karen and Kathy, to chat about fitness fads and diet trends they remember and can't believe existed. Plus their tips for raising and feeding a family and most memorable kitchen mishaps.
Can your diet affect your mood? In this episode we cover what science says about your diet and its effect on anxiety, depression and mood and diet factors that could help.
In this Q&A we cover the pros and cons of air fryers, tips to reduce the amount of added sugar and "stuff" you add to your coffee, uses for plain Greek yogurt and tips to love your veggies.
This episode is a true casserole of topics. A little of this, a few rapid fire questions, a dash of puppy meal prep and topping it off with creative uses for protein powder. Plus we share a preview of an upcoming episode sure to be filled with plenty of #Sorrykaren!
Rapid-fire nutrition and nonsense questions cohost to cohost, our favorite, fun ways to use protein powder other than in shakes, prepping healthy food for pups and plenty of nonsense to go around making this "The Casserole Episode"
Fasting for health and weight loss seems to be all the rage but is it right for you? We cover various types of fasting, what autophagy has to do with it and pros and cons of incorporating intermittent fasting into your healthy lifestyle.
Answers to nineteen of your nutrition questions! Sweet cravings, calorie counting, organic produce, honey versus sugar, gym motivation and more!
86 million Americans have prediabetes and most don't even know it! In this episode we cover diabetes prevention with simple daily habits. Plus symptoms, blood test to ask your doctor about, risk factors and a breakdown of exercise recommendations for diabetes prevention including examples of moderate intensity exercise.
Supplement "Godfather" Brian Teach, national sales director at 1st Phorm, joins us in this all things nutritional supplements episode! Teach answers questions about his top supplement recommendations for those getting started and supplements for pregnancy, children, weight loss, weight gain and more. Plus rapid fire questions answered by Teach to settle an ongoing debate!
In this episode we break down how to stay healthy, fit and have fun through the three B's of summer- barbecues, beers and birthdays! We cover healthy BBQ prep, cooking temperatures and menu planning, summer spirits like beer and healthy habits around birthdays and other summer celebrations.
We are sharing a few of our favorite things in health and fitness! Workout gear, supplements, and more covered in this episode.
BONUS EPISODE! In honor of our friends traveling to St. Louis for 1st Phorm's Summer Smash, we are sharing our favorite StL spots for healthy eating, getting in a workout on the road and more fun things to do in St. Louis.
Fats. Are they good or bad? Should I eat more and what foods have fat? What purpose do they serve in my body? We are clearing up the fat questions in this episode!
We hear "gluten-free" often but what does it actually mean and who needs to eat gluten-free foods? We cover what gluten is and where it is found, Celiac disease and it's connection to gluten, going gluten-free and budget-friendly GF living.
Summer bods are the focus of the moment for many, but how about that life bod? In this episode we cover getting your mind, energy and thoughts on track for a healthy life... plus 5 tips to work on that summer/life bod!
We tackle more of your questions in this Q & A episode! How do I battle salt cravings? What are added sugars? What is the difference between dietitians and nutritionists? Tune in for the answers to these and more of your health questions.
As we kiss winter goodbye and welcome spring, our health might need some attention. Spring clean your health by shaking off the effects of winter, cleaning up your routine and kitchen for warmer months ahead! Plus a #CSS winner and worth it or waste it returns!
You met your health goal! Now what? Is this the end of the road or part of the journey? In this episode we cover a huge part of reaching weight goals, which is maintaining those results!
Learn tips to living a budget-friendly healthy lifestyle. We cover food budgets, best buys to fit your goals, tools to save on food and supplements and three tips to avoid overspending. Plus #CSS returns!
Q&A episode! How much caffeine is too much? What kitchen gadgets are your must-haves? What's the best diet for me? What is prediabetes? Tune in for the answers and for what happened at Podfest in Orlando!
Couples often share similar interests and hobbies, but when it comes to diet, they are on two completely different pages. In this episode, learn to create meal plans and cook for two different diets, all stress-free! Plus we share the top six things men and women want for Valentine’s Day and our worst Valentine's memory!
Food addiction, eating addiction, orthorexia and emotional eating. What's the difference? Are they related? We cover this and more about food addiction, plus abnormal eating behaviors that are not considered eating disorders. Also, learn about what could be the future of food, cultured meat.
From aerial fitness to Zumba, we're covering fitness trends from A to Z to try this year. Learn what to expect for first timers, the potential benefits and hear our personal experiences with these fitness trends.
It's a new year and everyone is excited about setting new goals. In this episode, we share three tips for dining out while sticking to your healthy eating goals. Don't ditch your friends or your goals for a night out. Hang with friends, reach your goals, own the year!
The kitchen roam, the fridge staredown and the pantry graze- we have all been there. Wandering the kitchen hoping something good to eat will magically appear! In this episode we talk you through mindless snacking and setting your kitchen up for a healthy new year. Plus, Emily’s tips for getting organized!
Falalalala, it's the holidays! In this episode we cover healthy substitutions for holiday recipes, lower calorie spirits and follow up with questions from our keto episode.
Q&A episode! We answer your questions on favorite books and magazines, eggs versus egg whites, baking with protein powder and cardio for fat loss.
Feeling fitness burnout? We feel it too! Burnout happens, especially in the world of nutrition and fitness. In this episode we cover why we face burnout, what to do when motivation is MIA and how to address burnout and head in the right direction when it happens.
Boots, bonfires, and fall foods- all of our favorite things of the season have arrived! In this episode we cover ways to spice up your fitness routine, our favorite fall foods and how to cook with them, plus favorite protein bars from our Food in Session listeners.
For some it's sweet and for others it's salt. We are talking about food cravings. No matter what form they come in, one thing is for sure...they will come! Learn about the nature of cravings, what triggers your cravings and what to do about it.
Diet might be the most misunderstood 4-letter word! We break down some of the most common weight management diets and help you find that perfect fit or perhaps just a better understanding of these plans, from keto to vegan. Plus #CSS returns!
Take a deeper dive into why we should and how we can drink the recommended amount of water each day. In this episode we cover water's role in the body (it's vital!), how to figure out your daily goal and ways to get there, plus foods with a high water content.
Macros are so hot right now! In this episode we cover what a macro or IIFYM diet includes, common mistakes on this eating plan and how to be successful tracking your macros.
Most people know someone with diabetes and while we hear the term often, there is more to this disease than sugar. Today we cover what's going on in the body in diabetes, exercising with type 1 and tips for a healthy eating plan. Plus a review of one of the most talked about health documentaries.
Bonus Q&A episode! In this episode we answer questions about the best plans for weight loss and for diabetes, what to do about sugar cravings and the path to becoming an RD.
You have heard you are what you eat, but how do those around you affect what you choose to eat? In this episode we talk about how your social circle might positively or negatively affect your choices, especially when it comes to food. Plus, tips for including social gatherings in your healthy lifestyle.
We are celebrating one year of podcasting! In this "Guppy Year" review we share our favorite memories, top episodes, episodes worth a second listen and answer the most FAQs. Plus a review contest winner is announced! Thank YOU for celebrating one year with us!
The boss of healthy grab and go food, Jillian Tedesco, creator of Fit Flavors and The Smoothie Bar, joins us to share tips on feeding a family, balancing life as a mom and business owner and how her Smoothie Bar is changing the smoothie industry.
It's time for a heart to heart. In this episode we dig deep on taking ownership over your health choices and ways to get rid of the excuses once and for all. It is not about having a “perfect” diet or exercise routine. It is about taking care of the one body you are given.
Bonus Q&A episode! In this episode, we answer questions about probiotics, our daily diets, ideas for protein-packed snacks and more.
We are talking about the "F" word in this episode. Fast food (okay two "f" words). So does fast food make you gain weight and is it unhealthy? We cover better fast food options, those sneaky options that look healthy and why, even after doing your homework, fast food might still cause weight gain.
Get ready for your next road trip with your health goals in mind. Eating healthy on the road is possible! In this episode we share healthy gas station foods, snacks that travel well, our favorite on-the-go workouts and our most memorable road trips.
Diet. A four letter word, and like many four letter words, it is usually a bad one! In this episode we break down what "diet" really means, steps to building a healthy lifestyle and reasons your healthy lifestyle efforts might not be sticking. Plus, insight from John Gorman, 1st Phorm Elite Trainer and author, on body fat set point.
Sometimes you have to get a little dirty to eat clean! In this episode, you will learn if you should and how to start your own herb and vegetable garden, plus tips from our past garden successes and failures.
Just as controversial as sugar, artificial sweeteners or sugar substitutes are the subject of this episode. We cover the types of sugar substitutes, where they are found and their background, plus studies behind the controversies. Love them or hate them, artificial sweeteners are likely finding their way into your diet!
It is a controversial topic; some love it and some loathe it! We are talking about sugar. In this episode, we break down various sugars used in cooking, our top choices and tips for taking in less of the sweet stuff. Plus, #CSS returns!
We all hear the term "meal prep" so much that you would think it was just a flashy buzz word. However, meal prep and batch cooking (two terms meaning essentially the same thing- preparing your meals in advance) are surefire ways to ensure success of your nutrition program. In this episode we tackle how to prep like a pro and the time, money and stress meal prep can save. Plus, a surprise guest visits the studio!
Bite Sized Fitness founder, doctor of pharmacy, and 1st Phorm sponsored athlete Alyse Scaffidi gives her top tips for staying fit, healthy and happy with a busy career on the road. Plus, setting and knocking out non-scale victories!
Bonus Q&A Episode! In this episode we cover getting back on track after holidays, supporting a spouse with a weight loss goal, our nutrition story, and more.
Jenna Fail, who helped over 1,500 people get in shape in 2016 alone, joins us in the studio! Jenna, a busy diet and training coach, has been through many stages of fitness and finds ways to motivate others and makes getting healthy a joy. Plus, hear about the fad diets that we have unfortunately tried in our past!
Protein, carbs and fat aka the macros. We hear about them, but what role do they play in our diet? Brian Teach, aka Brian the Brain, breaks it down for us, plus tips for muscle building, fat loss and supplements from the Brain himself.
Our bodies run on the foods we eat. Are you putting in good fuel or treating your body like a garbage can? In this episode, we cover the short term and long term effects of the foods you eat on your mood and body. Plus, juice detoxes- worth it or waste of time?
Stop repeating past mistakes and plan differently! It starts with reframing. "I'll never get there" versus "1 week at a time!" "I have bad genes" versus "make my genes my bitch!" Plus 7 science based methods to get out of your own head and start making progress. If you are planning a health resolution for 2017, this is episode is a must! 2017 is here and ready, are you?
Life costs money! Some will argue that a healthy life costs more. Have you taken a look at where you are spending your money (and time) and how you can invest in your health? Good health is one thing you can't buy and once it's gone, it's always missed. Listen in for tips on where to skimp and when to spend when it comes to your health. It doesn't have to cost more but it's guaranteed to be worth it!
To carb or not to carb, that is the question on the table in this episode. Listen to hear 5 carb misconceptions, plus our favorite game, #CSS, returns!
Q&A episode! In this episode we answer questions about going gluten-free, choosing a milk or milk substitute and cheat/treat meals- are they killing your progress?
It’s the most wonderful time of the year to stick to your health goals! Get a head start this buffet/cookie/candy laden, blissful holiday season with this episode. We’ll discuss preparation tips for holiday gatherings, traveling healthy, supplementation to keep you feeling your best and more. Make this holiday season work for you and not against your health and fitness goals.
The scale is a dirty little liar! If you find yourself hanging all of your healthy living hopes and dreams on what the scale says each morning, this episode is for you. We’ll cover ways to refocus your mind on measures of success that matter and those medical conditions where the number is important. Plus, bragging rights for our latest #CSS winners!
Ditch your ideas of Crockpots and using them just for a Sunday roast. We have said it many times on here- Crockpots are your BEST friend! They have evolved so much over time and now are sleek, more stylish and even adaptable to your wifi so you can start dinner from your cell phone when you’re at work. Take stress out of cooking with your new BFF- the Crockpot aka the slow cooker. Listen in to learn more and here our ode to Delicious Dish.
Picture your kitchen as it is right now. What's sitting on the counter? What's the first thing you see when you open the cabinet? Your environment can set you up for success when it comes to healthy eating. In this episode, Emily and Mindy walk you through home and office environment pitfalls and how to set up your environment for success. Plus someone gets a shout out for winning our guessing game!
Sweat. Some love it. Some hate it. No matter your stance on getting a good sweat on, it's healthy and beneficial in so many ways! Emily and Mindy tackle this topic, plus why sitting is the new smoking and play everyone's favorite food ingredients guessing game, where the winner gets a shout out and major bragging rights!
Enriched wheat flour, sugar, partially hydrogenated oil, BHT, red dye 40. Sound appetizing? Probably not, but these are common ingredients in many grocery items. In this episode, Emily and Mindy dish on what to really pay attention to on food labels and what not to fall for in the endless aisles of groceries with tricky health claims.
Karen of Cake? Yes, Please joins us to talk about Fit and Fat Shaming- what it is, how to deal with it and her top tips for achieving YOUR healthy lifestyle. As a coach, Karen challenges her ladies to learn about themselves and how food works. As her blog says, "She will make you laugh, cry, examine all the things people hate about themselves and then she will challenge you to change it." Karen is an inspiration to MANY! Listen in to hear her story and take the challenge to create your picture of health.
Chicken and vegetables. Boring! Grilled chicken with tomato basil sauce over buttery spaghetti squash. Delish! In this episode, Emily shares ways to make foods that are good for your health and taste amazing. No sacrifice or longing for sweets either. Listen in to learn how to add flavor to your healthy living goals and see if you can guess the food product based on the ingredients. Major bragging rights to the winner!
Emily and I hear it often. The desire to want to reach a health goal with a lot of details as to why it's not happening. In this episode of Food in Session, we address the most common phrases that follow "my biggest problem is" like "I don't have time" and get down to the real issues. Listen to learn how others have overcome these "problems", tips for managing your time and enjoy the side-giggles (we can't help it!).
Welcome to Food in Session! We created Food in Session to help you build a nutrition knowledge base and allow you to decide the best path for your health needs. Large family, small family, single guy or gal?? We’ve got you covered. In this intro episode, you'll learn a little about us and about some upcoming episode topics like Label vs Ingredients; Goals with Flavor; and Fit, Fat and the Shame of it all. Thank you for listening and we look forward to bringing you the real-life nutrition info that's user-friendly!