If you're hungry for the latest science and the freshest advice on how to age backwards gracefully and feel your best from the inside out, then you've come to the right place. Welcome to EAT, DRINK, LIVE LONGER, where every episode unlocks the secrets to the Fountain of Youth, one delicious bite and sip at a time. Join registered dietitian, cookbook author, and veteran podcaster, Liz Weiss, on your journey to living a longer, more vibrant life.
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118: Everything You Ever Wanted to Know About the Anti-Inflammatory Diet with Ginger Hultin, MS, RDN
Episode 118
Thursday, May 12, 2022 • Duration 45:51
Welcome, Fellow Health Warriors! Today's show is packed with valuable information about inflammation. Our focus is on chronic inflammation, how it impacts our health, and how to prevent and reverse it through diet. You'll learn what chronic inflammation is and why it plays a major role in many diseases. Join us to learn about the anti-inflammatory diet and how you can follow it to better health! Ginger Hultin is a nationally-recognized registered dietitian and health writer. She owns the Seattle-based virtual nutrition practices Champagne Nutrition and Seattle Cancer Nutritionists, where she helps clients solve complex mysteries with an integrative approach. She specializes in vegetarian diets, oncology nutrition, supplements, and nutrigenomics (the scientific study of the interaction of genes in disease treatment and prevention). Ginger currently serves as adjunct clinical faculty at the Bastyr Center for Natural Health, where she teaches master's level nutrition students. She authored the Eat to Beat Disease Cookbook and the Anti-Inflammatory Diet Meal Prep book.
Show Highlights:
Ginger's life in Seattle and why she is passionate about clinical and integrative nutrition and solving complex health mysteries
The nitty-gritty truth about chronic inflammation, its causes, and why it can make you feel tired and fatigued over time
How to recognize chronic inflammation in your body
Common causes of chronic inflammation: cigarette smoke exposure, lack of physical activity, lack of sleep, excess stress, etc.
How the immune system can turn against you because of chronic inflammation
Categories of foods that cause chronic inflammation: excessive consumption of alcohol, added sugar, saturated fats, trans fats, and highly-processed foods
Anti-inflammatory food superstars: fruits and vegetables, nuts and seeds, plant-based proteins, whole grains, herbs, spices, tea, and cocoa (Aim to eat more of these!)
Why meal prep can be a lifesaver for those with chronic inflammation
Ginger's meal prep secrets: make a list, plan the week, and make use of grocery delivery/pickup as a timesaving tool
How Ginger sets the record straight regarding gluten and dairy in an anti-inflammatory diet (Hint: Research shows that they have nutritional benefits and are anti-inflammatory.)
Ginger's research-based opinions on controversial foods, like nightshade vegetables, coconut oil, and turmeric in the anti-inflammatory diet
Why cinnamon, ginger, and garlic are superfoods in the inflammatory diet
How Ginger's book is structured with information about inflammation and nutrition, meal prep tips and sample plans, and helpful recipes
How you can increase the nutritional benefit by making your own sauces, marinades, dressings, and vinaigrettes
Ginger's favorite recipe in the book, Lasagna Roll-ups, which is vegetarian and plant-based
Why the anti-inflammatory diet could help you live longer and enjoy a healthy life
How Ginger is focusing on better sleep and stress management moving into her 40s
Why focusing on familiar foods with a healthier twist is a good start to a better diet
Where tofu, tempeh, and edamame fit into the anti-inflammatory diet
Ginger's recipe for with Sheet Pan Tofu and Vegetables with Simple Ginger Teriyaki Sauce
A few more of Ginger's favorite recipes from her book, like Flourless Banana Pancakes and Vegetable Fried Cauliflower Rice
Ginger's final tips on looking at science-based research and evidence about nutrition and the anti-inflammatory diet
117: Longevity Kitchen: Kale Edition with Liz Weiss
Wednesday, April 20, 2022 • Duration 26:24
Welcome, Health Warriors! Today's episode is dedicated to one of my favorite anti-aging ingredients: kale. Not to be forgotten are some other leafy greens that are good for us, like collards and bok choy. We will talk about the health benefits of kale, the different varieties available at the supermarket, all about kale chips, and a new recipe for Kale and Pine Nut Pesto that I created specifically for this show. Kale has been the "veggie of the moment" for a while now, and it's super nutritious and versatile. It can be added to soups, salads, and smoothies. Join me for a closer look at this superfood!
Show Highlights:
A little info about kale, a cruciferous vegetable related to cabbage, broccoli, cauliflower, collard greens, arugula, bok choy, radishes, turnips, watercress, and wasabi
The types of kale:
Curly kale can be added to salads, soups, and smoothies.
Dinosaur or Tuscan kale, Italian kale also called Lacinato kale, is distinguished by long, slender, blue-green leaves that are not curly but puckered like savoy cabbage.
Red Russian or Ragged Jack kale is an heirloom kale that looks like overgrown oak leaves and ranges in color from blue-green to purple-red; it has a sweeter flavor.
Baby kale is the term for the young, immature leaves of the kale plant that are great for any use.
Superfood nutrition and antioxidants in kale: Kale is packed with vitamin K, C, beta carotene, calcium, folate, and fiber.
Kale is packed with antioxidants like beta carotene, vitamin C, flavonoids, and polyphenols, which help to slow the aging process and help reduce the risk of cancer, diabetes, heart disease, high cholesterol, and neurodegenerative disorders.
How kale is one of the best sources of compounds that help protect our eyes against damage and degenerative diseases
Facts: only one in ten people in the US eats the recommended amount of fruits and vegetables each day!
Why we shouldn't pay too much attention to the recent Environmental Working Group's Dirty Dozen List of produce items with dangerous levels of pesticide residue (You would have to eat over 18,000 servings of kale daily to put your body at risk!)
Ideas to add more kale to your everyday diet for dinner, breakfast, sides, and salads
My favorite smoothie recipe includes orange juice, baby kale, Greek yogurt, fresh mint leaves, English cucumber, mango chunks, banana, and honey.
108: Health-ify the Holidays with Mona Dolgov
Wednesday, November 3, 2021 • Duration 44:53
On this week's show, back by popular demand, is my guest from Show 88, Mona Dolgov. You'll be inspired for the upcoming holidays with great ideas from Mona. Join us to learn more!
Mona Dolgov is a nutritionist, cookbook author, and publisher with a lifelong passion for creating kitchen comfort and simple, healthy habits through her delicious recipes. Her new cookbook, Satisfy, is about to hit bookstores and your favorite online retailers, including Amazon, and she's here today to help us "health-ify" the holidays. We have a lot in store for you! You'll learn how to health-ify gravy, sweet potato casserole, appetizers, and a peanut butter sauce to die for. You'll definitely want to try her ideas for this Thanksgiving. We also have desserts: mini-cheesecakes and personal pumpkin pies. You'll learn how to make the best brussels sprouts ever in the air fryer.
Show Highlights:
Updates in Mona's world: her new cookbook is out November 9, cooking classes are ongoing, and she's working on a new cookbook for next summer; Mona loves her city apartment life in the Boston seaport area
Mona's philosophy to health-ify the holidays by lightening up dishes
Mona's Butternut Squash Soup, made with roasted butternut squash and sauteed apples and onions; the mixture is blended with broth and spices that can be customized with different flavor profiles
How Mona and LIz will team up for cooking classes on Nov. 16th and 18th on appetizers and side dishes
Their favorite appetizers include Liz's Roasted Carrot Hummus, Mona's Peanut Sauce (made with peanut butter, coconut aminos, sesame oil, ginger, rice vinegar, and honey), Asparagus Wrapped in Turkey Bacon, and Cauliflower Wings
How Mona's Peanut Sauce with fresh veggies leaves everyone wanting more
Liz's funny story about "double-dipping"
Mona's chapter in the cookbook called "Snack-ertaining," which features her Buffalo Cauliflower Wings
How the air fryer has become Mona's best friend and a favorite time-saving tool for veggies and protein
Check out the Phillips Premium XXL Airfryer giveaway in our Resources section, and use the 20% discount code "Mona20" to order yours!
18: Family Feeding Styles with Jill Castle, MS, RDN
Episode 18
Wednesday, December 27, 2017 • Duration 39:42
On average, parents serve up an estimated 28,000 meals and snacks during their child's lifetime. That's one BIG reason it's important to get this whole feeding thing right! My podcast guest this week is Jill Castle, MS, RDN an expert on feeding styles and child nutrition. While she says good nutrition is a key component to raising healthy kids, Jill believes the "how to" of mealtime is just as critical. Tune in to find out why the Authoritative style of family feeding is the gold standard.
Jill is the host of The Nourished Child, which you can find on iTunes and other popular podcast sites. She is the author of Eat Like a Champion and co-author of Fearless Feeding. Her four children are now teens and young adults, and like me (and many of your, I'm sure), she has faced plenty of mealtime challenges. Her own experiences fueled Jill's passion to teach parents about the do's and don'ts of feeding kids.
Tune in to hear about the four most common styles of feeding--Authoritarian, Permissive, Neglectful, Authoritative--identify your style, and discover best practices for feeding families. Are you a clean-your-plate parent? Is your kitchen open 24/7? Or do you practice a "love with limits" style? You won't want to miss this show because some styles can actual sabotage a child's health over time.
More in this episode:
Jill's go-to family recipes -- homemade meatballs and spaghetti sauce; beef in a Crockpot; grilled meats.
The importance of your family feeding style and why parents would be better served if they learned this skill before they had kids!
Everything you need to know about the four feeding styles.
Authoritarian feeding is the "old school" style where kids are told to clean their plates.
The common pitfalls of the Permissive style where the kitchen is open 24/7 and kids can eat whatever they want and whenever they want.
A Neglectful feeding style can lead to insecurity and overeating.
Why an Authoritative style is the gold standard feeding style. Jill calls it "Love with Limits."
17: Cooking on a Budget with Leanne Brown
Episode 17
Wednesday, December 13, 2017 • Duration 47:03
If you're hungry for ways to stretch your food dollars at the supermarket, you're in luck. On today's podcast, you'll be eating well on just $4.00 a day. Why $4.00? That's the amount provided by SNAP, the USDA's food stamps program and the inspiration behind Good And Cheap, written by Leanne Brown. From large families and seniors to college students, people across the country face food insecurity every day. Whether you want to save pennies on your weekly grocery bill or cut your food budget in a big way, my guest, Leanne Brown, makes saving money at the grocery store doable, delicious, and nutritious.
Leanne is a big proponent of cooking from scratch using real, wholesome, unprocessed foods. She says eating on a budget doesn't mean you have to live on ramen noodles. The recipes in her book are inventive, creative, and mostly plant based, because meat is expensive. Good and Cheap is available for purchase, or you can head to Leanne's website and download a copy (English or Spanish) for free. And if you do purchase a copy, a second copy will be donated to someone in need.
Read on for Leanne's recipes for Brussels Sprouts Hash and Eggs and Cauliflower Cheese ... and to enter to win a copy of Good and Cheap.
To enter to win a copy, leave a comment at the end of this post telling me about your family's favorite budget meal and/or your best tip for saving money at the supermarket. Or tell me why you'd love to win this book. (U.S. entries only, please). Giveaway ends December 27th at noon Eastern, and I'll pick the winner at random.
16: Cooking with Pulses with Jenny Chandler
Episode 16
Wednesday, November 29, 2017 • Duration 46:46
Today, on the Liz's Healthy Table podcast, we're talking about pulses–dry beans and peas, lentils and chickpeas, soybeans and peanuts. I know. I know. This is the show you've all been waiting for. Right? Right! Pulses are versatile and yes, they can also be pretty exotic. They're nutritious and KIDS LOVE THEM. At least that's been my experience and the experience of my guest, cookbook author and mom, Jenny Chandler.
Jenny Chandler is a mom, a cooking instructor, author of four cookbooks including The Better Bean Cook Book and Great Food for Kids, and my go-to expert on pulses. In 2016, she served as the International Year of Pulses Special Ambassador for Europe, which may sound fancy, but Jenny is one of the most down-to-earth chefs I've ever met. She's from the UK, and we became fast friends last year when we met at a nutrition conference in Vienna. She was there to talk about, you guessed it, pulses.
On the show, we offer a primer on cooking with pulses, explain why they're sustainable and nutritious, and we share two recipes from Great Food for Kids for Super-Speedy Bean and Tuna Salad and Indian Lentil and Tomato Dal. Jenny also talks about getting your kids into the kitchen to cook with you and ultimately, on their own.
A few weeks ago, I traveled to Chicago for the Food & Nutrition Conference and Expo, fondly known as FNCE. In addition to attending scientific sessions and hearing from thought leaders like CNN's Sanjay Gupta, Kimbal Musk, co-founder of The Kitchen, and Dayle Hayes, MS, RDN from School Meals that Rock, I wandered through the Expo hall tracking innovative new food products and exciting nutrition trends. On this week's show, trends tracker and fellow dietitian, Janet Helm, MS, RDN joins me to dish about her favorite food finds, my top picks, and mouthwatering innovations making their way to a supermarket near you.
Janet's blog is called Nutrition Unplugged, and she's my go-to resource for food trend news. I always love hearing about her insights at FNCE, which is why I invited her to chat with me on today's show. Overall, these were the biggest themes we noticed at the show:
> What's Old is New Again: New food trends are fun to track, but sometimes those tried-and-true favorites make a comeback. Cottage cheese anyone? > The Power of Probiotics: With so much buzz about the health benefits of good bacteria, it was no surprise probiotic foods were everywhere. > Plant-based Milks: From almond and peanut milks to milks made with pea protein, non-dairy milks were a big hit at the Expo. > Plant-based Diets: Beans and lentils are having a moment! > Allergy-free Foods: Gluten-free was all the rage for the past few years, and now we're seeing lots of products free from the top 8 allergens.
Show Highlights:
Janet shares her personal history and what she finds so interesting about food trends.
Plant-based foods are the trend! Learn ways to eat less meat without giving up your favorite flavors.
14: Mexican Food Today with Pati Jinich
Episode 14
Wednesday, November 1, 2017 • Duration 43:44
Adding good nutrition to your family's table starts with flavor. After all, if your food doesn't taste great, no matter how healthy it may be, no one will eat it. That's why I like to shake things up with my recipes by turning to interesting cuisines and countries from around the world, including Mexico. Avocados, beans, chicken, eggs, mangos, and chile peppers (some are surprisingly mild!) can be found front and center in Mexican kitchens, and each brings a world of possibilities to the table. Joining me on this week's show to demystify Mexican cooking and share some of her family's favorite recipes is Pati Jinich. She's a cookbook author, PBS cooking show host, and the mother of three boys. I hope you'll tune in for a taste and travel adventure Pati.
Pati Jinich is the host of Pati's Mexican Table on PBS. Each season she explores the culture and cuisine of a different region of Mexico and then turns those culinary experiences into recipes home cooks everywhere can make for their families. Here in the U.S., when we think about Mexican food, tacos and tortillas come to mind, but there is so much more to this diverse and beautiful cuisine as you'll learn after hearing Pati's story.
On the podcast, Pati and I talk about the foods from her childhood in Mexico and how her experiences shaped how she feeds her family today. She shares her favorite guacamole recipe, and we talk about two recipes that I made from newest cookbook, Mexican Today: Meatballs in Guajillo Sauce with Zucchini and Asparagus, Mushroom, and Goat Cheese Enchiladas with Pine Nut Mole Sauce. Did you know there are hundreds of ways to make mole sauce? Me neither!
Show Highlights:
Pati shares how she balanced her Mexican heritage and foodways while raising her sons in the U.S.
Tips for drawing your teens back to the table with delicious food.
How I met Pati on Nantucket this past summer! She's such a delight.
13: Fermented Foods with Sandor Ellix Katz
Episode 13
Wednesday, October 18, 2017 • Duration 39:30
As you might know, I've been a little obsessed with Kombucha lately. Kombucha is a lightly fermented tea that's a little fruity, a little fizzy, and good for your gut to boot! The power comes from the biological process of fermentation. Fermented foods are often the unsung heroes of the culinary world. Practical and nutrient-rich foods like pickled vegetables, kombucha, and sauerkraut have a unique range of benefits all their own. Today, I'm talking with Sandor Katz, the King of Fermentation himself about why we should be excited about eating fermented food!
It might be surprising to you to find out that the superpowers of fermented foods do not come from the foods themselves. Instead, the cultures of good bacteria and yeast are the heroes. These probiotic foods can lead the way to a healthier gut and more balanced nutrition. Would you like to know how to harness the power of fermentation to feed your family? Sandor and I talk about all the wonderful flavors and sensations that adding foods like pickles and yogurt can bring into your kitchen. Sandor will also share his favorite ways to enjoy fermented vegetables, and I decided to take the plunge and try my hand and making sauerkraut. I hope you enjoy this fascinating conversation about the microscopic heroes hiding in unexpected places. It only takes a little time and know-how for them to spring into action! Let's dive into fermentation today.
More to learn in this episode:
Sandor shares his unlikely journey to become the King of Fermentation.
What exactly happens during the pickling and fermenting process.
Your shopping list of fermented foods.
The health benefits of consuming Good Bacteria.
How much fermented food should you be eating? Sandor has the surprising answer!
The 101 on Kombucha.
Sandor shares his tried and true sauerkraut methods.
Today, we are all about reinforcing your healthy diet with Omega-3 Fatty Acids. Typically, my show is more "apron" than "lab coat," but today we are going to dig into some of the incredible health benefits of a diet rich in Omega-3s. Scientists have been studying heart-healthy Omega-3s for a while now, so let's break down that research into easy, yummy ways to feed your flock.
We know Omegas are good for your heart but did you know they are essential for just about every system in your body? Incredible, right! My guest today is Adam Ismail, director for GOED (the Global Organization for EPA and DHA,) a seafood enthusiast, talented chef, and devoted father. He is on a mission to ensure that consumers are educated on the miraculous benefits that a diet rich in Omega-3s can provide. Together, we will get to the bottom of why and how Omega-3s can transform the health of your family.
In this episode, I'll also share my delicious recipe for Teriyaki Salmon, Snow Pea, and Carrot Foil Packets. It is so easy and delicious and packed with the Omega-3 nutrients you need. Adam will share why it is essential for mothers to get enough DHA and EPA, and he'll also break down the trailblazing research being done on Omega-3 treatment for concussion patients. As always, we'll be sharing our favorite ways to eat and enjoy Omega-3 rich seafood, as well as giving you the inspiration you need to take the science of Fatty Acids right to your table. Confused about Omega supplements? Adam will clear that up for you!
Are you ready to give your heart and brain a boost? Then dig into today's podcast!
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The scoop on kale chips and my best tips for getting them not to be soggy
My recipe for Kale and Pine Nut Pesto: baby kale leaves, toasted pine nuts, olive oil, mint leaves, Parmesan cheese, garlic, lemon juice, dijon mustard, honey, salt and pepper
Check out the Recipe Roundup on the blog with recipes for Wild Rice and Kale Salad; Kale and Sausage Gnocchi Bake; Creamy Chicken, Kale, and Rice Mushroom Soup; and Caesar Salad with Kale and Chicken
Liz's favorite side dishes: Sweet Potato Casserole with orange juice, zest, cinnamon, and ginger; Brussels Sprout Gratin
Why Mona makes a "Mona Salad" for many gatherings; it's made with leafy dark greens, roasted squash and zucchini, cucumbers, pumpkin seeds, and pomegranate arils; her dressing is olive oil, balsamic vinegar, dijon mustard, maple syrup, canned pumpkin, and her spice blend of oregano, basil, garlic powder, and crushed red pepper
How Mona uses the air fryer for the best brussels sprouts ever: after cutting them in half, she sprays them with olive oil and sprinkles with salt and pepper; after 12 minutes, she adds minced garlic and cooks for three more minutes; she adds apples, walnuts, pumpkin seeds, and a balsamic glaze at the end
Why the key to lighter desserts is to make them in bite-sizes
Mona's crustless mini-cheesecakes: they are made with orange zest, sugar, and reduced-fat cream cheese and drizzled with melted dark chocolate and topped with an orange section
Mona's upside-down individual pumpkin pies: they are made with pumpkin, eggs, brown sugar, pumpkin pie spice, vanilla, and a pinch of salt; after being baked in ramekins, she tops them with a sprinkle of pumpkin seeds, pecans, brown sugar, and cinnamon
Final words from Mona: "Don't stress about the holidays. Have fun. Be mindful. Focus on the traditions and bring your family in to help."
Resources:
Sign up for our Health-ify the Holidays virtual cook-along. We'll be making appetizers on November 16th at 6 pm ET and sensational side dishes on November 18th at 6 pm ET. The cost for both classes is $69.00 (cost for single classes is $39). You can sign up on Mona's website. We hope to see you there.
GIVEAWAY: We have the most epic giveaway EVER going on until Monday, November 22nd! One winner will receive a Philips Premium XXL Airfryer with Fat Removal Technology. (Retail value: $299.95). Our second winner will receive a copy of Mona's new cookbook, SATISFY: Delicious, Healthy, and Full-Filling Meals for 500 Calories or Less! To enter for a chance to win one of these two prizes, post a comment in the comments section below and tell us about your favorite holiday recipe and/or why you want to win the air fryer or Mona's cookbook. This is a U.S. giveaway only. Good luck!
