After reflecting on the amount of crinkly paper (from chips and other junkie foods) bags that we notice in the recycling depot and landfill, we discuss the differences in our food and eating landscape from a few decades ago compared to nowadays.

We reference the following previous episodes:

Food Security Problems and Solutions with Author Shannon Dobbs (Ep. 114) https://youtu.be/qnCejF7l_PM Ep 24. Ultra Processed Foods - 5 Ways to Reduce Your Intake https://youtu.be/pDRQbIE0fS4 Ep 68. Earth Month - Food Waste in the Household - Reduce, Reuse and Recycle in the Kitchen https://youtu.be/f-NHsdolwJE

Blog article: Peaceful Practices with Alden Carrol, MSW Peaceful Practices - Sandra Gentleman

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Your support helps fuel the stoke and keeps the show going strong every week. Thanks!

Website: www.mywifethedietitian.com

Email: mywifetherd@gmail.com

What are the best foods to eat to lower cholesterol? A great listener question and a worthwhile topic to devote this episode to.

We know that elevated cholesterol is very common. Almost 40% of the population in North America have fatty deposits in their arteries and high blood cholesterol. We also know that in just 6-12 weeks, a change in diet can improve cholesterol levels.

Many people google 'what foods are high in cholesterol?', when they find out that they need to reduce their blood cholesterol. This isn't necessarily a helpful question to ask, as it can lead you down the wrong path, in terms of foods to include or limit.

We discuss the different types of cholesterol in food and blood levels, plus, lifestyle factors to help, and of course, diet changes required to improve your blood cholesterol profile. Foods to add more of and foods to reduce are some themes we discuss. Tune in for this low down on cholesterol. 

Also check out Episode 23 - Fat, Grease, and Oils https://youtu.be/otQdbY-s_vo

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Website: www.mywifethedietitian.com

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Nutella vs peanut butter for a spread on toast.

This is a question that we received from a listener. Is nutella a good alternative to peanut butter? Is it actually a nut butter?

Today, we delve in to the Nutrition Facts and ingredients of this popular, tasty spread, and help answer the listener's question. 

It's a sweet one...stay tuned!

For Nutella blog article, click here

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Website: www.mywifethedietitian.com

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Today, Rob and Sandra give thanks for the bounty of locally grown, fresh produce, in the spirit of the upcoming Thanksgiving tradition.

Also, with all of our previous and future guests on the podcast, we give thanks for offering all of their knowledge and expertise to our listeners.

We are so thrilled to continue to offer valuable content and are grateful that each and every listener takes time to listen, plus ask awesome questions that we can address on the show.

Have a wonderful Thanksgiving weekend for all of those people who celebrate this important tradition.

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Website: www.mywifethedietitian.com

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You've probably heard that eating fish can be very good for you. But, did you know that there's a vegetarian-type diet that is focused primarily around eating fish and seafood? It's called the pescatarian diet.

Today, Rob and Sandra interview author, Cara Harbstreet, RD, about the pescatarian diet and what it enTAILS🐟. We discuss the differences between various types of vegetarian diets and health benefits of each. Also, we touch on intuitive eating principles that can inform an individual about how and what to eat.

Former episodes referenced in today's episode include:

Ep 82. Sports Nutrition , Mental Health and Identity in Retired Athletes with Lizzie Briasco, RD

Ep 83. Body Image and Nutrition in Sports with Katie Schimmelpfemming, RD from Eat Swim Win

Ep 78. Budget Friendly Grocery Tips with Joni Rampolla, RD

Ep 48. Vegan for Runners - Scott Fickerson

Cara's recipe - Summer Split Pea Salad Recipe

Cara Harbstreet, MS, RD. LD is a registered dietitian, nationally recognized food and nutrition expert, and certified intiuitive eating counselor based in Kansas City. Cara earned her BSc. in Dietetics and Nutrition from Southeast Missouri State University and her Masters of Science in Dietetics and Nutrition from The University of Kansas Medical Center, where she also did her internship. She is the founder of Street Smart Nutrition, a private practice where she specializes in sports nutrition and intuitive eating. Cara is a published author of three cookbooks, including The Pescatarian Cookbook discussed today on this episode.

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This episode is a guided meditation with Sandra. There's no prologue or talking, other than the slow meditative voice and music.

As meditation helps centre the mind/body and gives your brain a rest, Sandra will lead you through a short, conscious meditation (visualization body scan) with relaxing music. This can be used as a break in your hectic day, or just before falling asleep at night. 

*don't listen while driving or other activities where alertness is required

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Script read from "Living a Healthy Life with Chronic Pain" S. LeFort

Music: MANTRA by Alex-Productions | https://onsound.eu/

Music promoted by https://www.chosic.com/free-music/all/

Creative Commons CC BY 3.0

https://creativecommons.org/licenses/by/3.0/

Do you often think "I don’t have time for myself. There is so much to do. If I rest, I’m being lazy. When I think of myself first, I’m being selfish."

“Take care of yourself” is something we hear all the time, but, do we know how? It may require a bit of a mindset shift to learn how to actually make time for self-care and peaceful practices.

It’s time for you to start making yourself a priority. Why? Because your loved ones need you to. Your body and life need you to. It’s vital for you to give yourself permission to put yourself first for once. Your happiness, well-being, and health depend on you. Take care of yourself.

Tune in to our interview with Alden Carroll, MSW from Peaceful Practices.

For more info about Alden and what she offers, visit her website.

Click here for Alden's free guide “De-stress and Feel Calmer: 3 Simple Steps.”
You can also book a discovery call with Alden here: Book with me.

Don't forget to check out Alden's blog article on our website.

Alden Carroll, MSW, LCSW

Nervous system regulation and Holistic Certified EMDR therapist

520-329-0434

Alden Carroll Counseling, Clinical Social Work/Therapist, Tucson, AZ, 85705 | Psychology Today

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When hungry and looking for a snack mid-morning or mid-afternoon, it's easy to head to the vending machine or the bakery and grab a convenient pre-packaged snack, such as pretzels, chips, Twinkies or donuts. Snack time can be an opportunity to offer your body some goodness in the way of nutrition and taste, and a way to keep you fueled until the next meal.

Today, Rob and Sandra discuss 20 options for high protein, low carb snacks to include in your day. We have grouped them into "Plant-based", "Dairy-based" and "Meat-based" to offer listeners some easy foods to include to prevent the 'hangry' pains!

Former episodes mentioned on this one include:

Ep 69. Eating Together - Family Meals Together - Karrie Heneman

Ep 85. Plant-Powered Protein - Vesanto Melina, RD

Ep 33. Seeds - The poor cousins of nuts, but a powerhouse of nutrition

Ep 84. Carbs - Why are Whole Grains Better for Blood Sugar Control - Kelly Springer, RD

Nutrition Nuggets 25. Protein-Rich Breakfast Ideas

Nutrition Nuggets 6. Tuna - How Much in a Week

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Website: www.mywifethedietitian.com

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Today's episode was created around a great listener question. She asked what the healthiest option is when it comes to ketchup, as her pre-teen daughter drowns her food in ketchup.

We look at the nutritional qualities of ketchup but also address the question from a 'feeding relationship' perspective as well.

We'll also delve into the ten most popular condiments and discuss each of their nutritional merits.

Other podcast episodes mentioned in this discussion are:

Ep 2 Pre-teen vegetarian

Ep 13 Strategies for Picky Eaters

Ep 71 Cooking Tips for Desperate Fish Wives - author Margot Fedoruk

Ep 85 Plant-Powered Protein - Vesanto Melina, RD

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Existing for millions of years, the marvelous mushroom is a plant with large, fruiting bodies that can be eaten in a variety of different ways.

With characteristically low calories, low sodium and no cholesterol, this vegetable is the only plant food in the produce aisle that can offer vitamin D for people who eat them. Mycologists (scientists who study mushrooms), discovered that if UV rays are directed at mushrooms, they will produce more vitamin D, similar to human skin.

Join Rob and Sandra for some interesting and delicious facts about these fungi :)

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Website: www.mywifethedietitian.com

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Today, Rob and Sandra come in from their summer activities to discuss the changing season of the approaching autumn. We talk all things fall and nutrition. Ways to keep our immune system strong going into the 'back to school' phase, plus simple ways to have an active, healthy lifestyle for autumn.

Episodes mentioned today, include:

Immunity Episode Ep 3 & 4

Nutrition Nuggets 10 - Garlic

Ep 66. Portion Size

Ep 47. Protein pop quiz

Ep 42. Beans

Ep 49. Vegan for Runners

Ep 85. Plant Powered Protein

Ep 23. Fats, Grease and Oil

Ep 55. Awesome Avocado

Nutrition Nuggets 15 - Mindful Eating

Nutrition Nuggets 16 - Get Active on a Budget

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Website: www.mywifethedietitian.com

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It's that time of year for families! Back to school.

This time after summer fun is a great period to start new routines and healthy habits!

Today, we discuss some ways to make lunch packing preparations easier with a few hacks to try, plus, a couple of nutritious and fun breakfast ideas.

Also, we cover some overriding themes to ensure family members keep healthy with important foods and nutrients, plus activities that are good for nourishing the brain.

For references for some additional Back to School Food Hacks, listen in to Ep. 34

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Website: www.mywifethedietitian.com

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Hot flushes are a common symptom of menopause, and 'andropause' (for men), plus other conditions. Today, we discuss what hot flushes are, what is happening inside, and why we experience these troublesome symptoms. Also, we go over some common hot flush triggers and what to do about them. Finally, we distill the conversation into five easy take away strategies to help people cope better with their daily hot flushes.

Episodes mentioned in this conversation:

Nutrition Nuggets 14 Guided Meditation - walk in the forest

Nutrition Nuggets 4 Guided Meditation - Body Scan

Nutrition Nuggets 12 - Magnesium

Ep. 5 Cancer Prevention

Ep. 6&7 Sexy Foods - Getting in the Mood with Food

Ep. 16 Sleep Problems

Ep. 19 Anti-Inflammatory Diet

Ep. 42 Beans, Beans, They're Good for Your Heart

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Website: www.mywifethedietitian.com

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Soybean cake, aka tofu, is a long-standing food that has had a lot of controversy over the years. It seems that people either love it or hate it and there's good reason. It has some great health benefits, plus, if prepared correctly, can be an interesting addition to meals or snacks. The cultural unfamiliarity, texture, taste, etc can be a turn off for many people though. 

Today, we take a question from a listener about whether or not we need to eat tofu.

Episodes and blog articles mentioned include:

Vegan For Runners - Sandra Gentleman Emulsifiers episode  #135 https://youtu.be/L8L2TSQt0_0

Benefits of Collagen - Sandra Gentleman

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Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on our website for weekly updates and other fun info. You can also visit our social media pages. We're on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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It's that time of year, cucumber harvest.

High in water content and low in calories, cucumbers are Mother's Nature solution for mineral water, eye patches and so much more.

Rob offers his favourite snacks and Sandra discusses the nutritional value of cucumbers, health benefits of eating cucumbers, plus eleven uses for cucumbers.

Episodes mentioned include Ep 12 Ep 17 Ep 28

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With summer season comes wildfires and air quality advisories.

Can food and diet affect our breathing? People living with COPD (Chronic Obstructive Pulmonary Disease) will tell you .... yes!

Today, we answer a question from a listener. Are there any foods to avoid with chronic bronchitis?

Rob and Sandra discuss what COPD is, why people develop chronic lung conditions, what are some symptoms (that affect quality of life) that are common with lung issues, and how many people are living with COPD.

Sandra offers 7 Tips to Improve Nutritional Status while living with chronic lung conditions.

https://sandragentleman.com/eating-breathing/

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Website: www.mywifethedietitian.com

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Cottage cheese seems to be trending again and is making a comeback after years of being on the backburner of food trends.

We discuss why it's popularity is having a resurgence and if the cottage cheese diet is a thing.

We will give you an overview of the nutritional facts of cottage cheese and how to use it in recipes, meals, snacks and home cooking.

Join Rob and Sandra in this spicy episode all about the mild, creamy deets on cottage cheese.

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Traveling and living in a van is a lifestyle more and more people are finding as a way to explore and seek adventure.

Today, we interview a person living their best life in their van. Traveling across Canada every summer from east to west, Quebec to B.C. to visit her adult kids, Dominique strives to savour each meal she makes on the road and has many tips for eating well.

Join us today to hear about shopping for food while living in a van, kitchen essentials and utensils, and one pot meals to help reduce clean up.

Check out Dominique's Instagram page: @v.for.vanlife • Instagram photos and videos

Sandra Gentleman Blog - Vanlife - Food Hacks to Eat Healthy

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It's that time of year again....tomato harvesting time!

More and more people are starting their own veggie gardens and harvesting bucket loads of tomatoes.

Today, we discuss the nutritional highlights of this juicy, ripe 'golden apple' (as tomatoes were referred to in the 16th century) and what to do with all of the bounty of harvest.

Tune in to get some great ideas for tomato recipes!

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After following Vesanto's career for over thirty years, Sandra is thrilled to interview one of the first experts on plant based eating before it was even popular.

Vesanto, and co author dietitian Brenda Davis, have written 14 books, which are published in 10 different languages. Their first book "Becoming Vegetarian" was released in 1993.

Their 2016 release, "Becoming Vegan" is used as an educational resource and text book in some countries due to it's comprehensive nature, including research and evidence, and in depth look at plant-based eating.

Plus, each book is sprinkled with practical strategies, such as dealing with intestinal gas when eating beans, and easy to make recipes for people transitioning to a plant-based lifestyle.

Their books have been utilized and referenced by Health Canada, when the new Canada's Food Guide was developed and released in 2019 for a more comprehensive approach to including a bigger ratio of plant foods on the plate for health.

At 81 years old, Vesanto has been a vegan for the majority of her adult life and has continued to make impact around the world with her evidence based information about plant-based diets.

Join Rob and Sandra for this enlightening and invigorating interview with Vesanto Melina, RD.

nutrispeak.com

Plant-powered Protein

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Meal preparation, otherwise known as batch cooking for some, is an organized way to ensure there's healthy homemade food available for the week.

Whether it's school, work, or other, people who spend a little time preparing for the week can ensure there are healthy meals made and available to eat when there's a time crunch.

Sandra shares 9 steps to mastering the art of meal prep.

Episodes that are mentioned in this episode include:

Ep 34 Back to School Hacks - https://youtu.be/etkPsQ9Ij8w

Ep 20 Rob and Sandra's Favourite Meal Hacks - https://youtu.be/MASr01HHGOs

Ep 8 Grocery Tour - https://youtu.be/uVZnvoyODBs

Ep 78 Shopping on a Budget with Joni Rampolla, RD - https://youtu.be/HTmqjBJNhsE

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We hear all the time that people should choose whole grains over refined grains. What's the deal with whole grains? Is there really that much of a difference?

Today, we interview Kelly Springer, RD who owns her company "Kelly's Choice" and oversees seventeen registered dietitians who work with people with chronic disease all over America.

She helps distil the information down to some basics to help listeners understand how whole grains can influence blood sugars in the body compared with refined grains.

Resources | Kelly's Choice (kellyschoice.org)

⁠Ep 17 Fibre - What's the Scoop⁠

⁠Ep 12 Diet Trends Through The Years⁠

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We've all heard it, "breakfast is the most important meal of the day". Whether you subscribe to that sentiment or not, breakfast is an ideal opportunity in your day to get a good amount of protein and fiber, if you choose wisely with your options.

Today, Rob and Sandra discuss nine ideas for healthy ways to 'break' the 'fast' after a night of sleeping.

Choosing the old standbys, such as sugary cereals, fatty, greasy, processed meats, and bakery products, won't be an ideal way to start the day in the long-term. It's a good thing there are so many options for protein-rich and fiber-filled meals that can be eaten at breakfast instead.

Listen in to hear these delicious and nutritious foods that can be made for your breakfast meal.

Some former episodes that are mentioned include:

Greek vs Regular Yogurt - Which One is Better? - Nutrition Nuggets 11

Black Beans vs Pinto Beans - blog article

Beans, Beans, Beans, They're Good for Your Heart - Ep 42

Food Labels 101 - Understanding What It All Means - Ep 9

Seeds The Poor Cousins of Nuts - Ep 33

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Your support helps fuel the stoke and keeps the show going strong every week. Thanks!

Website: www.mywifethedietitian.com

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For female swim athletes, body image, under fueling and disordered eating can be a huge barrier for happiness and success.

Today, we talk to sports dietitian, Katie Schimmelpfenning who coaches swimmers with a 'health at any size' approach, and encourages fun and flow in sports.

Katie is the person she wishes that she had in her life as a collegiate swim athlete, as, Lizzie Briasco, RD had promoted in Episode 82 - Sports - Nutrition, Mental Health, and Identity in Retired Athletes.

Katie competed in swimming at a college level, and offers some helpful insights to athletes, parents, and coaches, to make sports a more positive, and healthy experience.

Find out more about Katie on her website - Eat Swim Win | Swimmers Nutrition & Swim Workouts

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Website: www.mywifethedietitian.com

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A classic flavour in a bowl meal. Egg roll in a bowl is a flavourful, healthy variation of the old standby egg roll.

How is it a healthy variation and what gives it the Asian flavour and flair? 

Tune in for some recipe ideas to build an egg roll in a bowl meal.

Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)

Sign up for our newsletter on our website for weekly updates and other fun info. You can also visit our social media pages. We're on Facebook, Instagram, and YouTube.

Your support helps fuel the stoke and keeps the show going strong every week. Thanks!

Website: www.mywifethedietitian.com

Email: mywifetherd@gmail.com

Transport yourself to a sandy beach, walking barefoot through the soft, grainy sand, while waves lap upon the shore and seagulls call overhead.

This episode is a guided meditation "walk on a beach" with Sandra. There's no prologue or talking, other than the slow meditative voice and music.

As meditation helps center the mind/body and gives your brain a rest, Sandra will lead you through a short, conscious meditation (visualization) with relaxing music. This can be used as a break in your hectic day, or just before falling asleep at night. 

*don't listen while driving or other activities where alertness is required

Taken from the book "Living a Healthy Life with Chronic Pain" by S. LeFort 2015.

Meditation apps:

Calm, Headspace, Insight Timer, Unplug, Simple Habit and Buddhify

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Website: www.mywifethedietitian.com

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Today, we have a spicy conversation with retired athlete, and now dietitian, Lizzie Briasco, RD. She uncovers the layers of the mindset, identity, diet and nutrition of athletes, who have been training for years for their sport.

How do they transition into life after sport? What happens with the mindset shift?

Some gems/quotes from our interview Lizzie states

"Be who you needed when you were younger"

"Food is more than fuel, you are more than a body, life is more than sport"

"Ready to make life after sport, suck less and mean more"

This interview is so interesting and very entertaining to listen to.

Lizzie Briasco - Anti-Diet & Sports Dietitian (transitionnutritionnc.com)

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Today, we discuss nightshades. What are they and why do people on certain diets worry about eating them. Listen in for all the shady details!

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With the restaurant and pub industry changing so quickly, including menu selections and recruitment and retention of staff, it's encouraging to hear about neighbourhood pubs with longevity.

Today, we get a glimpse behind the scenes as we interview Brent Blake, a chef for over twenty years, and now general manager of a successful 40 year old community pub.

We learn all about the inner workings of the front line of cooking under pressure in a fast paced restaurant environment. We discuss survival through the pandemic, and how balancing customer demands with food budgets and staff retention, all play a role in the success of a pub restaurant.

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Website: www.mywifethedietitian.com

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With the rate of blood pressure so high around the world, with 1 in 4 adults having elevated BP, today, Sandra quizzes Rob on 11 foods that help blood pressure.

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Today, we take a question from a listener, who asks, "My husband had a flare-up of diverticulitis. What is the difference between diverticulitis and diverticulosis? What should he eat?

We cover the stats about diverticulosis, what causes it, risk factors of people who may be more prone to developing diverticular disease, and how to prevent it.

To summarize, we have five key take away messages of how people can prevent diverticulosis with diet and lifestyle.

For more info, refer to these episodes:

Ep 17 Fibre - What's the Scoop poop

Ep 15 Chewing Your Way to Good Health

Nutrition Nuggets 12 - Magnesium

Ep 73 Leaky Gut Treatment - Prajakte Apte, RD "Right Nutrition Works"

Diverticular disease

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Today, we cover the age old nutrition controversy, "Butter vs Margarine".

People are interested but confused, with the amount of conflicting information in the media and marketing about butter vs margarine for their favourite spread.

The marketing battle with the dairy board and the oil processors has been used for advertising on both sides, partly to keep people confused.

Recently, butter has been re-branded as a healthy fat, especially promoted by proponents of the keto diet, paleo and/or low carb diets.

We discuss if butter deserves to get the 'health halo' designation.

Margarine is marketed as a substitute for butter and gained popularity when the public was taught to fear saturated fats for heart health. Margarine is a lasting impact of diet culture's fear of fats (from the 80's).

We discuss the comparison of butter vs margarine with regards to nutrient profiles, consistency, taste and cooking properties.

There's five key take away messages for butter vs margarine for nutritional health.

To learn more about Fats, Grease and Oil tune in to episode 23, and listen in as we take a deep dive on all things fat.

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We realized that this is our 100th published episode of the podcast. This is counting the full Monday episodes, plus our Wednesday mid-week mini Nutrition Nuggets.

First, we pause, reflect, and celebrate all of the incredible and valuable content and information that has been created for the listeners.

We've had several guest experts share their perspective and ways they help people with health and nutrition.

We genuinely appreciate all of the valuable insights offered from our guests.

Today's episode, 7 Keys to Healthy Eating, includes discussion around protein foods, with a mini protein pop quiz, ways to boost plant foods, vegetables, and fruits for their fibre content, plus ways to include more healthy fats and oils, certain vitamins and minerals of concern, and of course, the importance of staying hydrated.

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Today, we go over seven different drinks with their health halo marketing and the reality of those drinks on health.

We cover drinks, such as juice, sports drinks, vitamin water, energy drinks, teas, smoothies, and soda pop. Does the marketing add up to the nutritional value of each of these drinks? Listen to find out!

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Today, we interview dietitian Joni Rampolla, all about budget friendly grocery tips for healthier living.

As a registered dietitian, Joni works in a grocery store guiding shoppers towards healthier purchases. She also started her own private practice, Nutrition Coaching 4U, empowering individuals on their journey towards optimal nutrition, weight management and blood sugar control. By leveraging DNA genetic testing, she helps clients eat for their unique DNA makeup. Customized meal plans are tailored to each client’s unique needs and genetic profile, helping them achieve their health goals more effectively.

 In addition to DNA nutrition testing and meal planning, she provides ongoing support and education to help her clients make lasting changes to their diet and lifestyle. With Joni's guidance and expertise, you can take charge of your health and achieve your wellness goals with confidence.

Read Joni's blog article on "Budget Friendly Grcoery Tips" here

Joni is offering our listeners a very special opportunity to join one of her groups (until July 6, 2023).

Join a Nutrition Coaching 4u small coaching group for just $297 per month (regular price $350/month) and receive free custom meal plans with shopping lists for each month you remain in the coaching group. (Cost typically $139 per month but free to you)

To see if you qualify, email Joni@nutritioncoaching4u.com to set up a brief call.

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Website: www.mywifethedietitian.com

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Have you heard that to lose weight, you just need to think "calories in vs calories out' as a strategy? Or, skipping meals for weight loss, plus avoiding high fat foods to lose weight is the best thing to do?

These three ideas are common misconceptions by people who are trying to lose weight and most find that these principles can actually backfire for them and do the opposite of their goal to manage weight well.

Tune in to listen to Rob and Sandra's top three myths around weight loss dieting.

Other episodes mentioned:

Episode 12 Diet Trends Through the Years https://youtu.be/64v6PIlNZ0Y

Episode 23 Fats, Grease and Oils https://youtu.be/otQdbY-s_vo

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Today, we review the nutritional characteristics of different types of rice.

Plus, we discuss some considerations to think about:

1) if you are following a gluten-free diet and/or

2) if rice is one of the main grains in your regular eating routine

Rob is surprised to hear about some things to be aware of, if you are eating a lot of brown rice in the diet.

Be sure to check this one out!

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This week's conversation with dietitian, Jen Hernandez, RD from 'Plant Powered Kidneys' is super informative, passionate, and interesting. It's all about kidney disease. Plus, we also get the descriptive low down on gourmet salts, including salt substitutes, and sodium-free seasonings. Tune in for this engaging episode.

Which Salt is Good for Kidney Patients? - Plant-Powered Kidneys | Renal Diet For Kidney Health (plantpoweredkidneys.com)

Nutrition Nuggets 8 - Potassium Sodium Ration - Balance for Blood Pressure

Episode 36 - A Dash of Salt - How to Eat with High Blood Pressure

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Today, for our mid-week mini episode, Nutrition Nuggets, we talk all about building a nutrient-dense and flavourful smoothie. Perfect time to discuss smoothies for a breakfast or snack option for the warm summer months.

Check out the blog on our website 7 Health Benefits of Avocado Smoothies - Sandra Gentleman

Former Episodes with some additional nutritional information about ingredients in smoothies

Ep 23 Fats, Grease and Oils

Ep 21 Dairy Free Yogurts

Ep 55 Awesome Avocado

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There are several versions of keto diets, which can be very confusing. The Clean Keto Diet is one of the latest versions of the ketogenic (keto) diet. With so much information swirling around about the various keto diets, you are probably feeling overwhelmed and confused. You are not alone!

Today, we have a lively and informative conversation with Rochelle Inwood, RD (from The Dietitian Resource), who recently wrote and published a book to help guide people through the maze of Keto diets.

So…what are the key differences between low carb, general keto, dirty keto, lazy keto, and the clean keto diet?

Listen in, to hear more about foods included in each version of the diet, plus possible risks associated with the keto diet. In addition, we discuss population groups that may have difficulty maintaining their health, while following a strict keto diet.

Key Differences Between Dirty, Lazy, and the Clean Keto Diet - Sandra Gentleman

Rochelle's Keto book available on Amazon The Keto Conversation: A Guide for Dietitians and Healthcare Providers Paperback – March 22, 2023 by Rochelle K. Inwood (Author)

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Are people still giving you six feet of space, even though the pandemic is over?

In the heat, are you sweating and feeling sticky and smelly?

Today, we discuss the importance of hydration and how much water we need to drink. Also, we cover how you may be able to monitor yourself for hydration.

Check out the blog article Water Water Everywhere, Not Just a Mirage for Good Health

Also episode #26 Keeping Hydrated in the Heat

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Is your destiny written in the stars, or, is your health future written in your genes and pre-determined? According to an emerging field in science, and branch in nutrition, nutrigenomics (nutrition and genomics), there's an equation:

Genes+Environment=Health

You can optimize your health based on the environmental changes that you can make in your daily living to help reduce your chances of developing what's written in your genes.

As Matt Dawson, MD (Wild Health) says, "We all know you are what you eat, but it's more complicated than that. Every bite of food is a signal you are sending your genes to turn on or off to control your body composition, health and longevity."

Nutrigenomics is the cutting edge personalized approach to nutrition. It is the understanding of what your genes are and how certain bioactive compounds and nutrients can influence how the genes are expressed. This can determine if you will develop certain diseases or chronic conditions. We can't change our DNA and genetic coding, but, we do have some control over how those genes get turned on or not.

By altering certain aspects in our lifestyle, such as diet, exercise and sleep, for example, people may be able to influence their risk of developing certain conditions. This gives people control over their physical and nutritional health and longevity.

Today, we interview South African trained Dietitian, Hilit Milner, RD, owner of Sunrise By HM, all about nutrigenomics and how you can eat for your genes.

An example of a case to highlight the specifics -

If a woman of middle age is having difficulty with weight maintenance, her genes can be examined to help determine what environmental factors may affect her health. She may have genes influencing her energy balance, ability to utilize fat stores, appetite, fat-burning and storing mechanism. If she's got certain genes that are increasing inflammation or not detoxifying environmental pollutants properly, these factors can all influence how food and diet can affect her health. Ultimately, this can impact her weight management and chronic disease progression.

With Nutrigenomics, you can have some control over how your genes are turned on and off.

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With the growing incidence of our sedentary lifestyle and ‘sitting disease’, rates of cardiovascular disease and heart attacks are also increasing.

There are guidelines for physical activity that advocate for moving your body most days of the week, with endurance, balance and strength exercises, with a focus on less sitting throughout the day.

If more people followed these guidelines, there would be less deaths related to coronary artery disease, in addition to other health risks.

To include 30 minutes of activity most days, with 10 minutes at a time of moving the body more vigorously, this will improve health.

Shifting the mind to reframe what you will gain rather than lose, is a strategy that can keep you motivated to continue. Instead of thinking to yourself, I am going to start an exercise program to lose weight, focus on I am going to start to get active to gain strength, improve balance, and improve overall health.

Plus, making it a routine in your week and actually having fun with the activity will help with consistency and maintenance of continuing to enjoy movement.

Listen in to discover five ways to get active on a budget.

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After years of facilitating the Craving Change group program for clients in the local community, Sandra is excited to interview the dietitian creator and developer of the Craving Change program, Wendy Shah.

Some of the topics discussed include:

• change your thinking habits to change your eating habits
• it takes ‘skill power’, not willpower
• why it’s hard to change
• what needs changing
• how to change
• keeping the change
• what is the cognitive behavioural model?
• is this stomach, mouth or heart hunger?
• our thoughts are powerful

Blog Post - ⁠Craving Change® - A Program That Helps Improve Your Relationship with Food - Sandra Gentleman⁠⁠ for more information

Craving Change website - www.cravingchange.ca

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Today, we uncover 5 hidden benefits to mindful eating. Plus, we talk about 5 strategies to practice mindful eating in your day to day living.

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On today's discussion, we interview private practice dietitian based in Arizona, Prajakta Apte, RD with Right Nutrition Works.

We delve into everything gut health. This is such a deep and murky topic, so we only scrape the surface during this conversation.

We cover information about gut biome, leaky gut, lifestyle and environmental causes, management, and diet to help.

Also included are some dietary culprits and solutions for specific gut problems.

Prajakta's website - Right Nutrition Works - Group Programs

Prajakta's podcast - Your Gut Health Puzzle

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Some like it sweet, and some (Rob) like it savory! French toast, that is. Typically, an egg+milk soaked fried bread, drizzled with syrup, icing sugar or whip cream.

Tune in to hear about Rob's creative rendition for this breakfast classic as well as some other unique recipe ideas! Join our weekly newsletter for more fun recipes and tips.

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This is a meditative guided imagery reading to help you relax and help your mind go on a quiet peaceful journey through the country.

Taken from the textbook "Living a Healthy Life with Chronic Pain" by Sandra LeFort 2015.

The book was used by Sandra and other instructors of Self Management BC (taught through "Institute on Aging and Lifelong Health" University of Victoria), a pain management course aimed at helping clients with chronic pain.

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Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/abstract-aprils/mullan-sun

License code: AFVTSBEQENDYVL6I

Sandra and Rob are joined today by intuitive eating dietitian, Sandra Thies, from Embracing Intuition.

We have an in-depth discussion about intuitive eating, diet culture, body image and educating health professionals on principles of addressing weight bias in the health care system. We cover types of hunger, such as mouth (flavour) hunger, physical hunger, and heart hunger (emotional eating), plus letting go of guilt with regards to savouring favourite foods, and enjoying food for pleasure and not punishment.

This episode is jam-packed with important messages around listening, trusting, and honouring our bodies, instead of always thinking 'just 5 more pounds' for life to be better. 'We can't hate our body into loving it'.

You can find out more about Sandra Thies on Instagram or through her website

Check our website for Sandra's article on intuitive eating. It will be up on the blog soon!

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Today, we are highlighting gratitude. Practicing gratitude is integral to good health and self care. Our brains are wired to look for problems for survival. Watching news heightens our sense of fear and negativity. "If it bleeds, it leads" is a trick of the trade for journalists. We don't generally hear about the normal, day to day, good things that are happening in society. Yet, there's evidence to suggest that the pattern of negative thinking can really be detrimental to our brain health and mood. Research indicates that negativity may be toxic to our brain health over time and can lead to increasing risk for developing dementia.

There's the 'gap' and the 'gain'. We tend to focus on 'the gap' and what needs to be fixed, whereas, it takes effort and intention to reflect back on 'the gains' and all of the positive things that are happening. Building intentional gratitude in to daily practice helps to shift our mindset to a more positive outlook, which will ultimately affect our overall health.

Ways to incorporate daily practice of gratitude may include - with family members around the dinner table, ask about three good things that happened in the day, or what each member is grateful for, will help to reframe the conversation to the positive. Plus, daily, weekly or monthly journaling can help to reflect on gains and life perspective. Stop to smell the roses is a way to live in the moment and appreciate life. Meditation is another mindful practice to help center your thoughts and bring awareness to your body's internal signals and cues. It's easy to get stuck in the negative and look for problems all the time. It takes effort to stay positive with all of the messages that we are bombarded with over the day from many channels, but, with mindful intentions, we can take positive steps to improve our mindset.

Today, we are reflecting on the podcast and the recent interviews that we have conducted to support our listeners. We are grateful for all of the nuggets and wealth of information that our guests have offered our listeners.

Katie Dodd, RD on vitamin K and blood thinners

Meredith Cushing, RD on ways to reduce household and industrial food waste

Karrie Heneman, PhD on the⁠ importance of family meals⁠ and child development

Jacob Hanson offers his real life perspective on ⁠shift work⁠ as a firefighter

Kim Tirapelle, RD on helping people increase movement and improve lifestyle activity after bariatric surgery

Lisha Knicely, RD on supporting people with ⁠low thyroid function⁠ and helping them navigate the healthcare system

Scott Fickerson, MS on ⁠plant-based eating and vegan diets⁠

Melanie Betz, RD, discusses⁠ kidney stones⁠

Lisa Duncan shares her lived experience with body dysmorphia and her own gratitude on life, in our discussion on diet culture in society

Sandra Thies, RD on intuitive eating and reframing the way we discuss weight and health in our medical care profession (upcoming episode)

Prajakta Apte, RD gives us a comprehensive view on gut health (upcoming episode)

Margot Fedoruk, author - discusses her quirky and entertaining memoir/recipe book "Cooking Tips for Desperate Fishwives"

We give a huge shout out to all of our amazing guests for helping our listeners gain so much valuable information and help with resources.

Resources:

Guided Meditation with Sandra

Negative thinking Can Harm Your Brain and Increase Your Dementia Risk - University of London study

James Clear - Atomic Habits

Silva Method

Life is Beautiful - movie

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Website: www.mywifethedietitian.com

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