Welcome to Clean Eating for Women, a podcast to inform and inspire YOUR journey to health, with a focus on nutrition and holistic healing.
Please note that the information presented here is for educational purposes only. Consult your healthcare practitioner before making any changes to your diet or lifestyle.
Hosted by Carrie Forrest, MPH in Nutrition, and creator of the Clean Eating Kitchen website.
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If you're always complaining about feeling fatigue or being tired, then you're not alone. This blog post explore ten possible answers to the question, "why am I so tired?"
If you are enjoying this podcast, I would love it if you would leave a review on iTunes. It only takes a few minutes. I read every single one, and I really enjoy the feedback.
#40: Choosing Between Paleo, Keto, Whole30,Vegan, and Clean Eating Diets
Episode 40
Monday, August 20, 2018 • Duration 21:01
With so many diets in the headlines these days, it can be hard to choose which one will work for you. This article shares some of the differences between paleo, keto, Whole30, vegan, and clean eating diets.
If you are enjoying this podcast, I would love it if you would leave a review on iTunes. It only takes a few minutes. I read every single one, and I really enjoy the feedback.
#31: Eating for Healthy Hormones & Energy with Holistic Health Coach Melissa Schollaert
Episode 31
Monday, April 30, 2018 • Duration 48:42
Melissa Schollaert is a holistic health coach with an amazing story about how real food and functional medicine transformed her health. Today, we are talking about eating for healthy hormones and preparing your body for pregnancy.
In this episode of the Clean Eating for Women podcast, we talk about:
How eating healthy healed Melissa
Discovering the foods that are right for you
Preparing for pregnancy and getting your body ready
Some highlights of this episode on Eating for Healthy Hormones & Energy:
Melissa started eating whole foods and started the Real Nutritious Living Blog when she started having health issues. She worked with practitioners but also took her health into her own hands. She now feels good as a result of eating good clean food. [01:19]
Whole Foods workshops were one of the first positive influences when Melissa starting eating real food. Once she started eating right and detoxing, her system was able to pick up and her labs are great now. It took steps and increments, but everything eventually balanced itself out. [07:40]
How eating right and balancing your hormones makes you feel so much better. Melissa feels like she has the energy of a teenager now. Birth control and other drugs can mask the problems. Once you discover what's really going, on you can fix the problem. [14:00]
Being patient and loving with your body. Forgiving yourself for the past and moving on and loving your body. [17:12]
Melissa has worked with women who don't have the energy and mojo they wish they did. If you get yourself really healthy then it leads to a healthy pregnancy. Having balanced hormones is incredibly important. [20:14]
Over exercising isn't the right way to workout. Find a sweet spot where you feel great at the end of the day. Balancing nutrients is also important. Healthy carbohydrates and B vitamins are related to energy. Cut out foods that aren't agreeing with you. [23:25]
Watch out for things that can cause skin issues like dairy, eggs, and peanuts. Mucus forming foods can really slow you down. Things don't happen overnight, so wins are really important. [30:32]
#30: Everything Healthy Meal Prep Cookbook Author Tina Chow
Episode 30
Monday, April 16, 2018 • Duration 36:41
Tina Chow the blogger behind Fit Chicks Cook is famous for healthy meal prepping. I am so excited to have her here today to talk about her new cookbook the Everything Healthy Meal Prep Cookbook. We're going to talk about her book and meal prepping and everything fun about staying healthy.
In this episode of the Clean Eating for Women podcast, we talk about:
Tina’s health journey and how she got into real foods
How eating better changed Tina’s life
Tina’s meal prepping routine
Some highlights of this episode on how to make veggies taste delicious:
Tina Chow is famous for meal prepping. It's no surprise she got the cookbook deal. She is pushing 200,000 followers on Instagram. Her account exploded because she was featured on a lot of bigger account. She has a full-time job and the meal prepping is something she does on the side, but she is passionate about it. [01:55]
She got into meal prepping because she led a busy life and cooking from scratch was so time-consuming. She also wanted to be healthier. She joined a gym and decided to get into shape. How fitness is 80% diet and 20% exercise. [03:16]
Tina began researching and came across some meal prepping pioneers on Instagram. She used Instagram to keep her accountable, but things exploded practically overnight. Eating better and meal prepping made her feel so much better. [05:36]
Meal prepping is now a normal thing that she does on every Sunday. She gets her groceries on a Saturday or Sunday morning and then spends a few hours on Sunday batch cooking everything for the week. [07:05]
Her first meal was a stir fry with sweet potatoes, asparagus, and chicken. She just started with her lunch for the week. She started small and then added more meals from there. She now preps for every meal. [08:40]
Her mason jar salads get a lot of attention. If she is known for anything it would probably be that. Taco salad in a jar is one of her specialties. The recipe is in the cookbook. [11:06]
The best advice Tina can give for people just starting out is to start prepping with just one meal. Start small and then add on from there. Be open minded to new recipes, but not all at once. [15:11]
#29 GoodFest CoCreator Kate Van Horn on Body Love & All the Good Things!
Monday, April 9, 2018 • Duration 38:18
Kate Van Horn the Co-Creator of the GoodFest wellness festival is here to talk about the festival, her recovery story, body love, and all good things.
In this episode of the Clean Eating for Women podcast, we talk about:
What GoodFest is all about
Letting go of labels and still living authentically
Tools like yoga helped Kate heal from her eating disorder
Some highlights of this episode on body love & all the good things:
GoodFest started in Philadelphia and the first festival ended up with 350 women from all over. Then they decided to try a festival in L.A. Then they are going back to Philadelphia, but they are also planning to go to Austin and Seattle. [01:35]
The spirit of loving yourself and finding like minded women at GoodFest. They want it to be an inclusive community. Wellness should be fun and exploratory, not rigid. People should go to GoodFest with an open mind, and take what works and leave the rest. [03:10]
Kate's personal journey of figuring out where she belonged and letting go of labels. She thinks it is important to feel you identify with others. She started out as plant based vegan, but struggled with it. Being able to make choices and be in alignment with our food choices. Letting go of labels can be a feeling of relief. [06:28]
Not being rigid left more room for being creative. This actually snowballed into the Good Festival. Flowing led to more opportunities and made things more fluid. Just allowing things to be along with having trust leaves room for flow. [10:00]
Kate loves yoga and thinks it was the final piece of the puzzle that helped her eating disorder. Mindfulness and moving intuitively really helped her healing process. Her yoga practice started as a home practice where she was at peace with her body. [12:04]
Having an accountability buddy or working with a specialist when working on recovering from an eating disorder. Everyone benefits from talking through things, but it is also empowering to have tools like yoga. There is a lot within us that we can do when we are ready. [16:25]
Finding balance in finding speakers for GoodFest. They chose a panel for the L.A. GoodFest because people have had different food experiences. They want to represent different voices. They also chose the food freedom route. They framed it as a relationship with food and discovering what food is best for each person. [18:56]
#28 CBD Oil & Its Potential Health Benefits with Medterra CEO Jay Hartenbach
Episode 27
Monday, March 26, 2018 • Duration 38:25
Jay Hartenbach, CEO of Medterra, is on the Clean Eating for Women podcast today to talk about CBD oil and the potential health benefits of these products.
In this episode of the Clean Eating for Women podcast, we talk about:
The difference between marijuana and CBD from industrial hemp
The legality of CBD oil and industrial hemp
Health benefits of CBD products
Some highlights of this episode on how to make veggies taste delicious:
Marijuana related product products have .3% or higher THC, whereas hemp related products have less than .3% THC. Marijuana plants look significantly different than industrial hemp plants. Medterra gets their CBD from industrial plants. [02:33]
THC is the psychoactive ingredient in marijuana. There are some CBD products that have very small percentages of THC, but none of the Medterra products do. [03:21]
[05:33] The endocannabinoid system in our body has receptors that react with cannabinoids. The ECS is an essential part of our bodies. Anything in our body can be out of balance resulting in a need for supplementation. The same thing can be said for the ECS system.
Is CBD legal? After 2014, industrial hemp became legal to cultivate in the US. This kicked off the renaissance of CBD oil and products. Colorado and Kentucky are on the forefront of industrial cultivation. Industrial hemp in CBD are fully legal. [11:29]
Medterra products are third-party lab tested for 0% THC. Their products are refined into CBD isolates. They certify that there is no THC, heavy metals, or solvents. [16:52]
CBT helps with anxiety. It is great for sleep. It also is said to help reduce inflammation. It has also been said to help with things like Parkinson's and neuropathy. CBD is one of the strongest anti-inflammatory agents found naturally. [24:28]
CBD use for pets. People have seen dramatic results giving their pets CBD for things like anxiety and arthritis. They are thinking about coming out with a pet line that isn't as strong since animals are smaller. [27:50]
#27 Gut Health for Women’s Health Issues with Functional Health Practitioner Alvin Danenberg, DDS
Episode 27
Monday, March 19, 2018 • Duration 55:33
Dr. Alvin Danenberg (Dr. Dan) is a periodontist and a certified functional health practitioner. He is here today to talk about everything that women need to know about dental health, hormones, diet, and more.
In this episode of the Clean Eating for Women podcast, we talk about:
Dr. Dan's amazing health recovery story
How the gut is the center for everything
Benefits of spore based microbiotics and vitamin K2
Some highlights of this episode on how to make veggies taste delicious:
Dr. Dan is almost 71 years old. When he was 59, he suddenly had a stroke. His doctors saved his life and put him on seven medicines for life. He was exercising regularly and eating foods that he thought were healthy. He started investigating what a healthy lifestyle and diet would actually be. [03:44]
When he was 66, he took a nutrition course at a yoga center. He heard terms that he had never heard before like ancestral health. He and his wife cleaned their pantry out of all processed foods. They started buying organic foods from farmers markets. He removed grains, sugars, legumes, and milk products from his diet. He ended up losing 35 pounds and becoming healthier than he had ever been. [05:57]
You are never too old to make a change in your life. Carrie shares how her health started to turn around when she became dairy-free and gluten-free. [08:47]
Removing foods that don't benefit your body and giving your body healthy foods completely changes your gut biome. The gut is the center for everything. Having a leaky gut makes other organ systems begin to break down. [11:57]
Dr. Dan explains how inflammatory bowel disease can actually create periodontal problems. He also explains how having a leaky gut leads to inflammation and other chronic disease including his stroke. [17:04]
Improving gut bacteria and the health of mitochondria can actually eliminate disease. The gut lining completely replaces itself every 3 to 5 days. Get the insult out of the gut and allowing it to repair itself is a head-start to treating disease. [19:59]
#26 The Paleo Instant Pot Cookbook with 40 Aprons Blogger Cheryl Malik
Episode 26
Friday, March 16, 2018 • Duration 51:56
Cheryl Malik is the creator of the 40 Aprons website. She is an amazing recipe developer and food photographer. Today, we are going to talk about healthy clean eating and her new book The Paleo Instant Pot Cookbook.
In this episode of the Clean Eating for Women podcast, we talk about:
Cheryl’s health journey
Healthy clean eating
The Instant Pot Cookbook
Some highlights of this episode on how to make veggies taste delicious:
40 Aprons is actually the fourth name of Cheryl's blog. She finally decided on this name, because she didn't want a blog that wasn't tied down to a specific type of eating. Plus, whenever her friends traveled they would bring her a new apron, and she had at least 40. [02:01]
Cheryl tells her story of how being vegan stopped working for her. Cheryl and her husband were thinking about having children, and she got a blood test and found out that she had hypothyroidism. She also noticed that healthy fat might be a solution and started eating coconut oil. She finally discovered she was missing nutrients from not eating animal products. She switched to non vegetarian clean eating and started getting healthy right away. [15:26]
Carrie shares how when she was vegan, and she was eating a lot of soy she eventually developed Hashimoto's and had to have her thyroid removed. She also talks about the Weston A. Price foundation and the importance of eating a more rounded diet. [23:41]
Transitioning from vegan to Paleo. Cheryl had no problem eating meat again. Even when she was vegan she craved steak. The hardest part for her was the ethics. She decided that eating meat wasn't the hard part it was the factory farming that she wanted to avoid. She spends her money at very deliberate places. [25:31]
Cheryl explains how she got involved with The Whole30 diet. Some friends of hers tried it, and they lost weight and felt amazing and we're even sleeping better. Cheryl and her husband also tried it and they ended up feeling a lot better. It also made her TMJ go away and she lost all of her baby weight. [29:49]
#25 Paleo & Whole30 Meal Prepping with Erica Winn of Real Simple Good
Monday, March 12, 2018 • Duration 37:23
Erica Winn of Real Simple Good a wonderful website for inspired paleo cooking and living is here today. Erica offers all kinds of healthy tips and tricks for cooking and eating including paleo and whole30 meal prepping.
In this episode of the Clean Eating for Women podcast, we talk about:
Erica’s health story and starting Real Simple Good
Eating paleo and cooking at home with real ingredients
Meal prepping to make healthy eating easier
Some highlights of this episode on paleo & whole30 meal prepping with erica winn of real simple good:
Erica and her husband started Real Simple Good a couple of years ago. It stemmed from making lifestyle changes and Erica having MS. It was time to take her health story into her own hands. She began researching diets and lifestyles that reduce inflammation. Which led her to the paleo lifestyle. [02:25]
Erica's recipes are mostly paleo. She doesn't use any processed foods. They don't use grains, gluten, dairy, or soy. They also leave out the legumes and refined sugar. This is the template that all of the recipes stem from. They may have an occasional white rice or pastured cheese. [09:29]
Erica and Justin wanted to live on their own terms. They decided to make paleo cooking and living a lifestyle. They also decided to make the blog a full-time job. [13:02]
Before they quit their accountant jobs they were really stressed for time, so they started meal planning out of a necessity. There is no way to get through a busy work week without doing some sort of meal prep over the weekend. [14:06]
Erica and Justin sell meal plans to help people who aren't sure what recipes to make and what to shop for. These are for people who really like to cook and just need a little extra help. They also offer simple recipes with minimal ingredients for people who don't like to cook but need help with eating healthier. [17:50]
They currently offer seasonal meal plans that are bundled together. There is 13 weeks in each bundle. They are also doing challenges like the whole 30 challenge. People sign up for the challenge on their website. Then everything was delivered through email which included helpful tips and meal plans. They also posted on their Facebook group. They were also available to answer questions. [22:23]
#24 Meal Prepping 101 with Single Parent & Fitness Pro Marek Strojvus
Episode 24
Monday, March 5, 2018 • Duration 41:21
Marek from Marek Fitness is here today to talk about meal prepping. Eating healthy can take extra work and meal prepping can solve the temptation to cheat for convenience. Marek is a single parent and shares some of his great meal prepping tips.
In this episode of the Clean Eating for Women podcast, we talk about:
Marek’s fitness story
How Marek’s son is involved in the kitchen
The basics of meal prepping
Some highlights of this episode:
Marek is from Slovakia, but he has been in the states for 12 years. Meal prepping has been part of his life for a long time. Getting a divorced and becoming a single-parent gave Marek a chance to start fresh and prepare his own food. It also brought him back to his Slovakian roots and nutritious homemade meals. [01:55]
Marek is an electrical engineer with a demanding job and a single-parent. He also competes in men's physique competitions and plays competitive volleyball. At first, cooking seemed almost impossible. Meal prepping for Marek was the missing piece of the puzzle. [04:14]
Meal prepping means prepping food for 4 to 5 days at one time. Meal prepping Sunday means prepping dishes for 4 to 5 meals and measuring them up and storing them for the week. [04:56]
He Googled and watched YouTube videos and watched people cooked ten pounds of chicken at once and really tried to figure out how to incorporate this into having a healthy diet. He started small just making his lunches. Then he started figuring out ways to make it easier, more efficient, cheaper, and better. [07:37]
Budget is a huge benefit of meal prepping. Time is the number one benefit, but saving money is the number two benefit. Cooking in bulk saves time, and time equals money eventually. Buying in bulk and in season also makes the food better. It also costs less. [09:27]
He uses vegetarian chocolate protein powder and organic cocoa and oat flour to make healthy muffins. He also uses fruit like bananas. Then he lets his son cook with him and add dark chocolate. This is one way to keep his son involved and encourage him to eat healthy also. [14:18]
To get your gut healthier find out what foods don't agree with you. You can use an elimination diet to find the offenders. Eat prebiotic foods and take probiotics. You also have to get rid of candida to get a healthy gut. Use fermented foods and try digestive enzymes. [33:44]
Digestive enzymes or little shots of apple cider vinegar. Try as much as possible to get back to real foods. You can honor your preferences and still eat real foods. Vegans can soak nuts for a hit of protein. Protein powder is so processed. [38:27]
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Snacks are things that are easy like boiled eggs with carrots and tomatoes or nuts and fruit. Cottage cheese with a green apple is another choice. [22:15]
A publisher approached Tina over email. Simon & Schuster were actually in the market for a meal prep cookbook author. She had a large following and the publisher knew that eating healthy and meal prepping was a trend that they wanted to follow. She took time off to focus on writing the book. [24:27]
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One of the purposes of GoodFest is for women to have a place where they aren't judged. Kate wants it to become the norm when people in the wellness community get together. [24:06]
The next GoodFest on 8/11/18 will feature Kelsey Patel and Ruby Warrington, a panel, yoga, and Alexis Joseph. It will end with a meditation. They are going to have large groups instead of tracks. It's going to be a main stage format. [31:21]
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Medterra products. A CBD tincture is infused with MCT oil. The tincture is the recommended product to try first. They also have gel caps with concentrated MCT oil. They have a dissolvable sleep tablet that infuses melatonin with CBD. They also have a topical pain cream. [31:30]
Relevant links for this episode:
Medterra (use the code CLEANEATING for 10% off your order)
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Some probiotics are destroyed by stomach acid. Spore based bacteria can actually get into the gut and enhance the diversity of friendly bacteria. [21:38]
How vitamin K2 can actually reinvigorate the mitochondria. In an animal model, it restored the health of the mitochondria and actually helped treat a disease. It even seems to help reduce gum disease. [28:04]
The things you should probably get rid of are processed sugar, grains, and dairy products. Get rid of things that aren't nutrient-dense and that cause inflammation in the body. Eat animal products and fresh caught fish. Eat raw honey. [38:50]
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Then they transitioned into a Paleo diet and it was very doable. After time, they transitioned into more of a primal diet. They had already spent a lot of time healing the gut and eating nutritious food, so now they just eat what works for them. [34:36]
The Instant Pot changed Cheryl's life forever. Her first recipes were horrible, but then she decided to start thinking like a pressure cooker. When you're on the Paleo diet or the whole30 diet, you spend so much time in the kitchen that having something like an Instant Pot makes things a lot easier. [38:09]
All of the recipes in her book are whole30 compliant. She also tries to optimize the Instant Pot cooking to cut down on the time spent in the kitchen. Everyone should have an Instant Pot. One of her favorite recipes is Zuppa Toscana - an Instant Pot take on her super popular Whole30 Zuppa Toscana recipe. [39:59]
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A whole30 diet is like a Paleo diet but more strict. There's no Paleo baking and no sugars and alcohol of any kind. [25:11]
One of Erica's favorite recipes and also one of their most popular recipes is the crock pot chicken enchiladas. Another popular recipe is their creamy spaghetti squash casserole. [27:35]
An instapot is like a pressure cooker with pre programmed functions. The pressure cooker cooks faster and the instapot has more functions. You can brown ground beef and then cook it and make a one pot meal. [31:58]
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Meal prepping for beginners. Start small you can't change your whole life that wants. It's a marathon not a sprint. Prepare foods and ingredients you enjoy. Get proper containers. The air around your food affects how long it can keep. Eliminate as much air as possible. Try getting glass or plastic containers from Rubbermaid or Pyrex. [17:10]
Utilize your oven for multiple items at a time. Also start with the item that takes the longest. While the potatoes are baking you can get your chicken and veggies cooked at the same time. Also jazz up your meal with spices. Split your chicken into three different groups and use three different types of spices. This will give you variety. Know what you like and always have your staples on hand. [26:54]
Make avocado ice cream with organic chocolate, frozen banana, and frozen avocado. This is going to be Marek's new ice cream recipe. Once he finds the ratios, he is going to make it in the food processor. [32:15]
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