Today, we discuss: 

 -  What is fatty liver, otherwise known as non-alcoholic fatty liver disease (NAFLD) ?

 - Why is it a growing epidemic?

 - As 1/10 children have it, it's not related to alcohol intake, but our diet and lifestyle. 

 -  What are the aspects of diet and lifestyle that can lead to fatty liver?

 - Is fatty liver reversible, once someone has it?

 - Seven ways to put your liver on a diet, with specific foods to include, as well as which ones to avoid or limit to help your liver and overall health.

Check out the blog here - Fatty Liver - Put Your Liver on a Diet - Sandra Gentleman

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Website: www.mywifethedietitian.com

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As we move into the holiday season, and the end of our 3rd year of My Wife the Dietitian, we thought we'd celebrate by revisiting some past episodes. We've chosen some that suit the holiday season, as well as some of your favourites.

We want to thank you all for listening to our weekly banter, and we look forward to sharing more with you in the coming year. Wishing you all the best in health and happiness over the holidays.

Enjoy this episode from Jan 2023.

With the new Canadian guidelines for alcohol consumption announced early 2023, it's a big change from the previous 2011 Guidelines.

On today's episode we take a look at red wine, in particular, to discuss if it's helpful or harmful to drink.

Do we need to abstain now?

Reviewing concepts, such as the "French Paradox" and "Mediterranean Diet", along with the "Mind Diet" (ep. 14), we discuss the realm of information about red wine and health.

⁠Canadian Centre for Substance Use and Addiction - position paper⁠

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We received a question from a listener, who states, " I used to sleep like a log with no issues whatsoever. But, now my hormones are changing, as, I'm in midlife and sleep is becoming more of a problem. I go to sleep and then wake up and can't get back to sleep. Is there anything that I can do?

We discuss five strategies to help with getting into a regular rhythm, matching with the circadian rhythms of our day/night cycle to help improve our quality of sleep once our head hits the pillow at night. zzzzzzzzzzzzzzzz

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While watching added fats and sodium during meals, what about sauces and dressings? This question comes from a listener and Sandra hears this question from clients a lot.

Many dishes are flavoured with delicious sauces. How can we add flavour and zing to a meal without drowning it in a commercially prepared sauce?

Tune in to hear about some healthy ideas for sauces, dressings and dips.

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Most people think of these bright, tart berries in sauce at Thanksgiving, or dried, like raisins added to trail mix. A listener asks if dried cranberries are good to prevent bladder infections. 

Today, we discuss these underrated berries and how to incorporate them into your weekly eating plan.

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The first 1000 days (from conception to the child's second birthday) is a unique window of opportunity to shape a child's future health.

Ensuring proper nutrition during this period is critical for influencing optimal growth, development, and the success of long-term health and prevention of disease.

Prior to conception, the health of the male sperm is paramount for the pregnancy to be healthy and successful.

The idea of men taking prenatal vitamins, and looking after themselves for health and fertility is a novel but important concept. The male sperm is key for the health of the future offspring and even for the offspring's reproductive health.

Tune in to Rob and Sandra's riveting discussion about the first 1000 days of life.

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The ABC's and 1,2,3's of vitamin and mineral supplements, that's what we are discussing today. Who needs them, what are the 5 most common supplements that are recommended for certain individuals and what they are for. This is packed full of nuggets!

Episodes referenced include:

Ep 3 and 4 Immune Health https://youtu.be/zyaZHJGvE3U

Ep 18. Cracking the Bone Density Code https://youtu.be/2ffnMy_3jYk

Ep 121. Amy Archer, RD - Heartburn https://youtu.be/CXu74_6U-00

Ep 19. Anti-inflammatory Diet https://youtu.be/QeNo_UKHqDQ

Ep 10. Eye Health https://youtu.be/NSO2Gc6DvJ0

Nutrition Nuggets 6. Tuna https://youtu.be/jBuPpWgkDlM

Nutrition Nuggets 1. Food and Mood https://youtu.be/CLE5rGYR4XA

Nutrition Nuggets 56. SMASH fish https://youtu.be/6D3CndQ4Ro0

Nutrition Nuggets 50. B Complex 50 https://youtu.be/Mo1ixoo9bEU

Ep 31 Feel the Burn https://youtu.be/4U5LyOXuz-Q

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Are all plant-based milk alternatives the same? They have become increasingly popular and more widely available in recent years.  Learn all about the variety of plant-based milk alternatives and find out which ones are better than others for the health of it !:) 

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Do you wonder if the items you buy at the grocery store can impact you and your family's health?

Does navigating the aisles in the store bring questions or concerns?

Good nutrition starts at the 'point of purchase', in the grocery store.

In this episode, we will cover the five steps to help make your grocery trip healthier by shopping the perimeter , plus making the most of the middle aisles to buy more whole, minimally processed foods of Mother Nature's bounty.

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Many women have a goal to lose weight.....and after deeper exploration and reflection to find what's driving their reasons for wanting to lose weight, they often discover that they just want to feel better in their own body, improve their energy, help their digestion to feel less bloated, and feel better overall.

Today, we have a conversation with dietitian, Mindy Yoder. Mindy is based in Buffalo NY, and through her private practice, helps women align their nutrition with their lifestyle and health goals. Together, they get creative to identify methods to increase the quality of their diet through simple strategies.

Many women are frustrated with diet culture or having to stick to a plan. Mindy demonstrates how customization of meal planning for the week to fit into a specific lifestyle and schedule is really the best way to plan for healthy eating.

Derived from a listener question, this episode will help many people in similar fast-paced, busy and hectic lifestyles to improve the quality of their diet, and help increase healthy behaviours.

We discuss the value of food rather than points, calories or any other restrictive diet tracking.

Check out the article on the blog "Eat Well To Feel Better"

Episode was based on a listener question:

“I am not great with meal planning or prepping for the week ahead and I end up just getting food delivered or going through drive though on my way home from work. Do you have some ideas to help with meals that are grab and go and is it possible to eat healthy while travelling (long commutes for work)?”

For more information about Mindy, visit her website, or Instagram page.

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Welcome to Nutrition Nuggets, a new, mid week series full of all sorts of fun and informative nutrition tidbits. Today, we're discussing food and mood.

Why am I hANGry? So many people feel swings in their mood over the day, week or month, and this may be due to what, how, when and why you are eating. 

Hangry is a word - combining 'hungry' and 'angry', which together, makes you feel like ..... "stay out of my way.....until I eat something.....!"

This mini-episode covers five key nutrients to help maintain a stable mood and some important take away messages for anyone who wants to figure out why they get that hangry feeling.

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On today's Nutrition Nuggets, mid-week mini episode, we discuss a few strategies to help with better balance of potassium and sodium intake in the diet.

Less than 2% of the US adult population actually meet their recommended daily intake of potassium in the diet. In addition, 98% of the US population exceed their recommended amount of sodium. There's an important relationship with these two minerals. Plus, there's many reasons for this imbalance, with a big one being the amount of processed/packaged/fast foods that the average person eats overall. Many of the potassium-rich foods are foods with no labels. Whole, minimally processed foods, such as vegetables are naturally high in potassium and low in sodium.

Due to this imbalance in the diets, many people are at increased risk of cardiovascular problems, heart attack, and strokes.

Changing the balance of potassium and sodium can make a difference to improve blood pressure levels and help improve quality of the diet for better health.

We discuss three key take away points for better blood pressure control.

Resources:

Sodium Initiatives - NYC Health

Potassium labeling of foods: Potential benefit for blood pressure

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Estimates show that by 2030, the number of overweight and obese people will rise to 1/3 of the global population, and the over consumption of processed foods plays a huge role. 61% of calories consumed in the U.S. are from processed foods. These are staggering statistics!

On today's episode, we'll be discussing the different types of processed foods, and how to recognize the good ones vs. the bad ones (some might surprise you). We'll also give you some tips on how to reduce your intake of ultra processed foods while still being able to enjoy some yummy foods!

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We had fun with this final episode of the year.

Today, we take a ride back through 2022 and remember some key highlights and memorable moments including - 

body systems and health, foods & components, special guests, quirky 'homemade' jingles, practical tips, big words, and plenty of laughs.

We wrap it up with 11 nutrition fundamentals to keep you going strong into the new year. Plus, we'll give you a 'sneak peek' of what's coming up in 2023! 

Happy Holidays everyone!

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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.

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What's for dinner?!? A question that often gives women anxiety, if they haven't planned for meals or don't have supplies to make supper for the family.

If there is a dinner plan, is it nutritious, do they like it, and will they eat it.

Today, we talk to Szilvia Brennan from "Beyond Food Nutrition".

In this episode, we also refer to "⁠What's for Dinner⁠", which is a previous episode that Rob and Sandra broadcasted.

To learn more about what Szilvia and Lisa are doing to help women plan and prepare healthy meals for the family, check out their Instagram and Facebook pages.

Click here to get their free, simple 3 day meal plan!

⁠

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Xanthum gum, guar gum, carrageenan, and locust bean gum, are all futuristic sounding terms but they're actually ingredients that most of us consume every day. Our grandparents didn't eat these ingredients, as they are mostly developed by the food industry to help with food texture, creaminess and consistency. Emulsifiers, binders, gels and thickening agents are all items that are added to processed foods to help with consumer appeal. But, are these harmful?

Today, we take a listener question, "What are emulsifiers and are they harmful?"

Tune in to hear all about how to reduce your consumption of these additives and possibly help to reduce gut and digestion issues due to these added emulsifier agents.

You can also refer to one of our earlier episodes for more information - Ep 24. Ultra Processed Foods - 5 Ways to Reduce Your Intake - https://youtu.be/pDRQbIE0fS4

Research citations / studies looking at emulsifiers and health:

IBD study   Bacterial Overgrowth and Inflammation of Small Intestine After Carboxymethylcellulose Ingestion in Genetically Susceptible Mice | Inflammatory Bowel Diseases | Oxford Academic (oup.com) Gut microbiome and emulsifiers study Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome | Nature

CMC and gut Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome | Nature

Carrageenan and UC A randomized trial of the effects of the no-carrageenan diet on ulcerative colitis disease activity - PMC (nih.gov)

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Today, Sandra quizzes Rob on gut health, inflammation, and fats. These themes are all interconnected, and we discuss the role that certain types of fat have for our gut health and overall health.

We talk about the biggest sources of fat in the average Canadian diet and if any of these foods are also included in the anti-inflammatory MIND diet. We link back these stats to reasons why (in general) the North American diet can be more of a pro-inflammatory way of eating and ways to alter this to help. 

The Facts on Fats https://youtu.be/sgGSZaT9wdM?si=hdDpjjoUz4VI2fst

Fats, Grease and Oil - Oil the skin from within https://youtu.be/otQdbY-s_vo?si=9GPZhYIpXw58ZCnj

5 Foods to Eat More of and 5 Foods to Eat Less of https://youtu.be/yeYzeivPD0g?si=_6fhL0VR4Q4YlY3o

Food and Mood https://youtu.be/kmDimg1nFU4?si=GEVUFEdS3XmDnoMt

Anti-inflammatory Diet Ep 19 - Cool the Flames of Inflammation https://youtu.be/QeNo_UKHqDQ?si=Bg0EwZbTFmwqR0fS

Grains and Inflammation Friend or Foe Ep 170 https://youtu.be/OYPL4mKVkTk?si=tTwVYsjTfnbqNbyN

Gut Health with Prajakta Apte, RD https://youtu.be/uel1rtBwpNs?si=ToFfPKKWwPToxPui

Healthy Gut with Sara Kahn from Belly Bliss Ep 151 https://youtu.be/rSDXxK7AoPM?si=8zP5juWO0y51lBkb

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We know that shift work can have detrimental ripple effects on health, but, have you ever considered the people working in the aviation industry?

From watching movies about people travelling, it may seem like a glamorous lifestyle with so many perks to flying. The frequent changes to flight arrivals and departures, plus, shifts in travel schedules, and multiple flights in a week or even a day can really wreak havoc on your health.

Today, we have an entertaining discussion with Nikki Hearns, a former crew member in the aviation industry, to learn how this lifestyle can affect your eating habits, sleep and circadian rhythms, plus, impact your digestion and overall health

From surviving typical 'travel chaos', to dealing with bodily changes related to cabin pressure, Nikki offers some helpful strategies and tells some hilarious stories that will help you sympathize with people working in this industry.

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Join Rob and Sandra this week for an insightful discussion all about picky eaters. Learn about the feeding relationship between parents and kids as well as nine useful tips to help combat the mealtime madness.

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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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An eating pattern or diet that works for you, may not work for your friend. There’s bio-individuality around body functions, behaviors and daily habits that affect our health.

With the 'diet du jour' with social media trends, the ‘all or nothing’ thinking of starting a perfect eating plan and getting thrown off schedule, is a common issue that many people have when embarking on a new diet or lifestyle change.

Black and white thinking and all or nothing thoughts can keep you stuck in procrastination and the cycle of negativity.

Today, we discuss these common struggles for people who are looking to improve their health and change the way they have tried behaviour change in the past.

Dietitian Michele McAlister, RD from Bite by Byte Nutrition Consulting (bitebybytenc.com) discusses the problems with all or nothing thinking, overeating, cravings, and strategies to help reduce stress eating. You can also follow Michele on Instagram.

Check out the blog article here.

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Meal kits are starting to pop up on more and more doorsteps these days, but what are they exactly? 

On today's episode, we'll discuss everything you need to know about this growing industry. We'll cover how the service works, what's in the box, how to make them a bit healthier, as well as some pros and cons based on the service we tried. 

There are a lot of benefits, so if you've been curious about meal kits, then this is a good episode to tune in to. 

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Restrict, reduce, decrease, limit and avoid are just some of the familiar words you may hear when someone is describing a "diet". The keto, paleo, intermittent fasting, low fat, low carb and caveman diets, are some of the common and popular diets that people are following these days, thanks to social media and many 'gurus' in the coaching space.

Do you really need to follow a certain restrictive way of eating, or can you live your life with more balance for health and lifestyle?

Today, we discuss some ways to spot the difference between a healthy lifestyle change and a strict diet.

We refer to a previous episode about diet culture which is a more in depth discussion of some of the issues. Click here to listen.

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Rob gets a little surprise today as Sandra quizzes him on his nutrition knowledge and some key elements covered in the past 26 episodes. Join in and play along on this fun and informative discussion.

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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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On todays show:

- why drinking water is so important. 

- functions of fluid in the body.

- signs and symptoms of dehydration to watch for and prevent.

- why thirst is NOT a good way to tell if your body needs water.

- long-term consequences of inadequate fluid that could lead to certain conditions and chronic diseases

- five tips to help increase fluid intake to start today.

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

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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Little nuggets of goodness.....the almighty chickpea. Air fried, oven-baked or toaster oven roasted........all are home-baked methods to make roasted, crispy chickpeas. You can also buy them in a package, but, the flavour, texture and nutritional value is so great when you make them at home.

Tune in for some spice suggestions to help flavour these crispy nuggets of plant-based goodness.

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.

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Will using plant-based meat alternatives be healthier than eating beef or other meat burgers?

Are the veggie ground round products overly processed and filled with chemicals?

These questions are derived from a listener question about using veggie ground round in her family's meals.

We delve into some of the pros and cons of plant-based alternatives and meat.

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

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Website: www.mywifethedietitian.com

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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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Do you live in the Northern Hemisphere? Do you avoid fish and don't drink milk? As many as a third of the Canadian population is at risk for vitamin D deficiency.

Depending on your circumstances, where you live, what you eat and your background, you could be at risk, if you don't include a supplement of vitamin D. Tune in to today's discussion all about vitamin D.

Episodes mentioned:

Ep 144. 5 Supplements to Consider https://youtu.be/Ie7cxet2rIs

Nutrition Nuggets 56. Best Small Fish to Eat https://youtu.be/6D3CndQ4Ro0

Ep 105. Immunity during the Holidays https://youtu.be/zLVIuMFB8WY

Ep 92. Cara Harbstreet, RD Pescatarian Diet https://youtu.be/ky5JkCOBJ3I

Ep 18. Calcium - Cracking the Bone Density Code https://youtu.be/2ffnMy_3jYk

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Website: www.mywifethedietitian.com

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With today's busy, hustle bustle lifestyle, it's difficult to find time to eat together. It can be even more challenging to do so without distractions, such as smartphones and other media.

Our kids are learning about the world, and as parents, we are their role models. Eating meals with the family is critical for normal child development and growing.

Today, we are joined by Amy Staheli, who runs Raising Healthy Families with her husband Jeff. We discuss mealtime strategies and other ideas to help raise well-adjusted kids and create a happy, healthy family dynamic.

Amy and Jeff are currently travelling the continent in an RV with their two young children. Amy shares some stories from their adventure and discusses how the experience has given them a better understanding of how to create a healthy family unit.

https://www.healthyfamiliesthrive.com/

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What does spice have to do with it? The fusion of tastes from all over the world (and originating from Morocco), chef and co-owner/operator Bouchra Savard, of the Swept Away Inn, thinks that the taste of food depends on the right combination of spices.

Food is celebration, and eating together with friends, family, and strangers who become friends, is what the Swept Away Inn prides itself on.

Join us for this lively and engaging discussion with Bouchra all about food, the importance of eating together, and some spicy stories to entice you.

For more information about the Swept Away Inn, click here.

You can also find them on Facebook and Instagram.

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.

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It seems to be more of a struggle to include veggies during the winter. In summer, there's more opportunities to eat locally grown, fresh produce and lots of salads and smoothies. In winter, our health really can benefit from including vegetables every day.

Today, we discuss some key aspects of the nutrition that vegetables can offer and ways to include more in the winter.⁠

Click here for a study on breast cancer and fruit and vegetable consumption.

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Many people's childhood memories of boiled frozen peas have turned them off (for life) of all frozen vegetables. Too bad....since, this is a great way to get a variety (and rainbow) of produce into your weekly diet.

We also know that people who include frozen produce in their weekly intake have overall better quality diets and reach their recommended daily veg/fruit targets than those who only eat fresh.

There are so many great varieties and options for frozen vegetables, and today, we discuss some key staples of the frozen kind for your kitchen.

Episodes referenced include:
Ep 43 Food Rescue and Food Waste Prevention with Meredith Cushing, RD

Nutrition Nuggets 71 - What are the Health Benefits of Frozen Fruits

Ep 168 Farmed Fish vs Wild - What's the Difference?

Ep 107 Food Is Medicine with Dr. Wesley McWhorter, RD

Homemade meals ensure that families' are healthier - Study from International Journal of Nutrition and Physical Activity
Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study

American Journal of Lifestyle Medicine Home Meal Preparation - A Powerful Medical InterventionTaste of Frozen fish preferred over fresh 

It's high time to start purchasing frozen produce and other freezer foods for health!

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'Whatever moves you is the best exercise for you' . This is an important reminder that the daily activity that helps move your body should be something that you have fun doing and gets your body in motion. This is also an activity that you will stick with, since it's fun and enjoyable! Exercise can have a negative connotation and movement, or active hobby, may be a better way to think about it!   

Dr. Rozalyn Moore, PT, helps women stay active in midlife and highlights the idea of being strong and aging well to prevent frailty and weakness overtime.

Join us today to hear all about keeping your body moving from the cradle to the grave.

Visit Rosalyn's website here

Check out her free challenge!

Stronger and Unstoppable in 7 Days: Reclaim Your Energy, Strengthen Your Core, and Thrive In Menopause Naturally!
Click here to download.

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

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Word on the street (aka social media land) is that grains cause inflammation. Well, let's break this down, so, you know what to eat and if it will help or hurt your health. Stay until the end to get through to the meat and crusts of this whole grain sandwich:)

Episodes mentioned include:

Ep 84 Why are Whole Grains Better for Blood Sugar Control with Kelly Springer, RD. https://youtu.be/zJ2iHJHofEs

Nutrition Nuggets 19. Brown Rice vs White Rice. https://youtu.be/eh4DYPqqzn8

Nutrition Nuggets 37. Are you a Poke or a Buddha - Grain Bowl that is. https://youtu.be/im8QVUSp6KU

Nutrition Nuggets 109. Healthy Cornbread Recipe. https://youtu.be/SWJBfnjidPY

Ep 122. Health Benefits of Resistant Starches. https://youtu.be/6S8TcEP3Xwk

Episode 148. Celiac and Lifelong Gluten Free Living. https://youtu.be/NYQwFtwXG7I

Ep 75. Nutrigenomics - Eating For Your Genes with Hilit Milner, RD. https://youtu.be/fPptHnMqHiM

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Metabolic syndrome sounds like a frightening condition, but what is it really, and how common is it?

What does it entail, and what can people do to reduce their risk of metabolic syndrome?

Join Rob and Sandra in this mid-week mini episode to learn about metabolic syndrome.

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

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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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Not a morning person? Don't eat breakfast? Are you intermittent fasting for weight control?

So many women, who are trying to lose weight do not break the fast with a morning meal, and subsequently struggle with weight management.

Today, we discuss how intermittent fasting can affect men and women differently.

Tune in....it's a good one!

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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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There's more to keeping those pearly whites intact than just brushing. Good oral health starts with good nutrition. 

On today's episode, we'll discuss everything you need to know about diet and oral health, how dental issues can be indicators for other health problems, as well as some tips on daily oral hygiene.

Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

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Website: www.mywifethedietitian.com

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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.

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

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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

Is there a connection between what we eat and how our mood is?

Can nutrients in food affect our mental health and if so, what are some of those important nutrients that can affect our brain?

Today, we're talking with Doug Cook, RD "The Gut Brain Guy". Doug has over 23 years experience as a clinical dietitian and is passionate about health and the gut/brain connection.

Doug states there's no essential foods, but, there are essential nutrients that come from a variety of foods. We discuss some of the 40 different nutrients that are critical for mental health, mood and preventing long-term health consequences to the brain.

Join Rob and Sandra, as they get cerebral in this educational episode with Doug Cook, RD.

Be sure to visit Doug on his website and Instagram page

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

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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

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

Website: www.mywifethedietitian.com

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What does the acronym BROW/T mean to you? Well, if you have celiac disease and have to navigate around the grocery store to read labels, this is an important thing to remember, to be sure you don't get 'glutened' , which can wreak havoc with your intestinal system and digestion.

The ramifications of eating gluten for an individual with celiac can have ripple effects on their nutrition and long-term health.

Today we have an in depth discussion with The Celiac Dietitian, Selena DeVries, RD all about gluten intolerance and living with celiac disease.  Visit her website here: www.selenard.com

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

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We all know that ultra-processed foods are detrimental to our health. 

The processed oils they are made with can wreak havoc in our body.

Topics in today's episode include :

- Differences between animal vs. plant fats

- Why our bodies need essential fatty acids to help us to think and see (brain and eye health)

- How to change the balance of bad to good fats in our system

- Why oils should be stored in glass instead of plastic containers

- Practical applications of culinary oils, and cooking foods in a healthier way

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Website: www.mywifethedietitian.com

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Vitamin K and Blood thinners - Warfarin Diet

On today's episode, we talk to The Geriatric Dietitian, Katie Dodd, RD. This interview will help uncover topics relating to blood thinners and diet implications. Katie answers some critical questions regarding vitamin K and potential medication interactions.

- What does Warfarin and other blood thinners do?

- What's the relationship of vitamin K and warfarin (and other blood thinners)?

- What can someone do (with their diet) to keep warfarin working well?

- What foods have large amounts of vitamin K?

- Does cooking food affect the amount of vitamin K in the meal? For instance, would a person get more vitamin K in a spinach salad or cooked spinach?

- Effect of different cooking methods on the content of vitamins and true retention in selected vegetables - PMC (nih.gov)

- What about other vitamin and mineral supplements, and fish or flax oils?

Please check out Katie's article How to Follow a Warfarin Diet [Made Easy] to learn more information about eating well while taking blood thinners.

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A listener asks, "Does fermentation and pickling foods produce the same result?"

We cover what are probiotics and prebiotics. How are they helpful for gut health and what helps with the balance for the gut biome?

Rob questions Sandra on a variety of topics relating to Probiotics.

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

Don't forget to visit our social media pages as well. You can find us on ⁠Facebook⁠, ⁠Instagram⁠, and ⁠YouTube⁠.

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

Website: www.mywifethedietitian.com

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There's so much Christmas baking and chocolate around during the holidays. Are there any snacks and appies that can be shared that are on the healthier side but don't lack flavour or interest?

For your holiday gatherings, check out these top ten appies that you can contribute for the festive fun!

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.

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

Website: www.mywifethedietitian.com

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It's back to school season with new schedules and transitioning routines for kids and families.

With early starts, to get ready for school, there can be some adjustments from the lazy hazy days of summer routines.

Setting kids up for success can start with home routines and good sleep habits. Also, getting organized and being prepared to make lunches and have foods available for healthy meals and snacks can provide a nutritional foundation to help the family thrive in this season. It doesn't have to be a struggle and barrier to get into some autumn healthy habits.

Today, we discuss easy ways to make lunches and for general meal preparation ideas, in addition we talk about ten homemade delicious and creative lunch ideas to help kids enjoy their noon break at school.

Episodes mentioned in this one, include

Nutrition Nuggets 52 Easy Lunch Ideas https://youtu.be/0tTePyAvuSU

Ep 120 What's For Dinner? https://youtu.be/5up1or7InBw

Nutrition Nuggets 26 Meal Prep https://youtu.be/xAbx5h8xmDM

Ep 122 Resistant Starch https://youtu.be/6S8TcEP3Xwk

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

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

Improving dietary intake with healthy foods can set you up for success when it comes to preventing chronic conditions, managing disease, maintaining a strong immune system and running on plenty of energy most days. Sandra puts Rob to the test to see how much he has learned and what he remembers about the seven pillars of healthy eating to elevate nutrition.

Play along and see how many questions you can answer correctly too!

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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

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

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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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Why is it such a struggle to eat healthy during the week? Why do women feel overwhelmed with meal planning for the family and trying to get it all perfect?

Registered Dietitian, Lisa Blackwell, RD from www.beyondfoodnutrition.com, helps us sort out the struggle and brings us some practical strategies to help with this ongoing, onerous weekly task.

Episodes referenced include:

Ep 129. Meal Planning Strategies for Healthy Eating with Szilvia Brennan, RD https://youtu.be/BBOGGD_Rrl8 

What's for Dinner?  https://sandragentleman.com/whats-for-dinner/

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

It's that time of year again.....twelve days of Christmas. Rob and Sandra discuss some food related gifts that have nutrition and health in mind for family and/or friends. Perhaps Sandra was hinting to Rob some of the presents she would like Santa to bring to their household and see under the tree ;)

For helping to procure healthy eating in the kitchen, some ideas are;

spice grinder

pepper mill

coffee grinder (dedicated to flax seeds and other seeds/grains)

blender

Instant Pot

air fryer

glass jars

label maker

lemon/lime crusher

safe cookware (no non-stick or Teflon); cast iron or stainless steel

salsa/antipasto/olives

tea

charcuterie board

CSA box (community sourced agriculture)

Bento-style lunch box

silicon straws/brush

Yeti-type mug

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Website: www.mywifethedietitian.com

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Protein bars, spinach dip, veggie crisps, yogurt and sweet potato fries.......what do these foods have in common?

They have a 'health halo', an illusion of health and assumption that they are a better choice than their counterparts.....but.....are they?

Buzz words or health claims, such as 'gluten-free' or 'all natural' can lead you to believe the item is naturally a better choice to buy than foods that do not have claims or assumptions. 

On today's episode, Rob and Sandra discuss 10 common foods that aren't as healthy as you may think and alternatives to choose instead. 

We also discuss ways to determine how healthy a food item is, as we look closely at food labels for certain nutrients.

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Website: www.mywifethedietitian.com

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It seems that most households have a container of protein powder in the pantry for everyone to use, but does everyone need protein powder?

On today's episode, we'll be answering that question and more. 

 - Who would benefit most from the addition of protein powder in their day? 

 - Are protein powders safe and healthy? 

 - What are the regulations around protein powders?

 - Other than taste and cost, what are some of the key factors to consider when deciding which type to purchase?

 Whey, casein, collagen, cricket powder, or vegetarian protein powders, such as soy, pea, rice, hemp, or nuts and seeds are some types available. Some are concentrates, while others are isolates and hydrosylates.

 If you choose to purchase a protein powder, there are some ingredients that you may want to review and possibly avoid to improve the health aspects of the supplement.

Here are some useful resources to check out :

Labdoor.com

Cleanlabelprojects.org

Consumer Reports

NSF - Public Health and Safety Organization

CGMP seal of approval

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Do women have different considerations for heart health than men?

What are some key nutritional considerations that women should think about to help protect themselves from cardiovascular disease risk as they age?

Taken from a listener question....she asks "should I cut fat out of my diet if I'm at risk for heart disease because it runs in my family?"

Joined by Lisa Andrews, RD from Sound Bites Nutrition, Sandra and Rob have a lively conversation about women's heart health.

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Tea for two and two for tea.....and tea for me, I love tea! And, tea loves you. This topic is long overdue, as, tea is one of the most popular and commonly consumed beverages globally, next to water.

It has a plethora of health benefits and can add life to your years and years to your life aka longevity. The brain, the heart, the gut and even the gums and oral health, are just a few of the aspects that drinking tea can benefit.

Episodes mentioned as we spill the tea, include: 

Ep 3. Eating Well to Maintain a Healthy Immune System - pt 1 https://youtu.be/zyaZHJGvE3U

Are You Drinking Enough Water? Hydration Quiz - Nutrition Nuggets 74 https://youtu.be/aQwv2mC3SdA

Ep 45. Coffee - The Ups and Downs of Coffee https://youtu.be/2Phwi4s6TzA

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Today, we are joined by special guest, Meredith Cushing, RD (Registered Dietitian). Sandra and Meredith have known each other for twenty six years, since they were interns together in Vancouver, BC. 

Meredith currently works in pediatric nephrology at BC Children's Hospital. For the past decade, she has been working with children with renal disease and kids who are on kidney dialysis. To help guide her patients and their families, Meredith helps direct people to community resources in the Food Rescue arena for healthy, whole foods. 

In Canada, it's 'Waste Reduction Week' (Oct 17-23), and this topic is timely, as there's a growing and urgent need to reduce food waste for a number of reasons. It's estimated that in the U.S. a family of four will waste (throw out) ~ $1500 worth of food over the year.  In BC, 25% of the food people buy is thrown away and ends up in the landfill, which contributes to methane gas emissions. With food waste, nobody wins. "If food waste was a country, it would be the third largest green house gas emitter globally, after US and China"   United Nations quote. 

In Vancouver, there are some initiatives to help with food rescue and re-distribution to those who need it. Meredith walks us through some of her favourite local services as well as some helpful apps.  We'll also discuss some ways to help reduce food waste at home. 

Join us for this interesting and informative discussion.  

Organizations:  

Food Stash  www.foodstash.ca

PEKO - started by two University of British Columbia students to help address food waste and food insecurity www.pekoproduce.com

Apps: 

Flash Food   

Too Good To Go  

For more info on this topic you can read the blog article here "Rescued and Redistributed Food" 

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Most people have heard about the health benefits of olive oil, but may wonder how to buy it, cook with it, and store it.

Today we discuss olive oil and help answer all of these questions.

Episodes mentioned include 

Ep 23 Fats, Grease and Oil - https://youtu.be/otQdbY-s_vo

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So many people check the scale and 'watch their weight' when it comes to eating and living. There are so many things that the scale does not reflect and it really is not a great indicator of your overall health. Today we discuss 7 reasons why you should ditch the scale!

Episodes that are referenced include:

Ep 130 Diet - All or Nothing Thinking https://youtu.be/UVH784AqaNY

Nutrition Nuggets 65 Diet vs Lifestyle change https://youtu.be/gd0QRe2Tlpo

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Society teaches us that aging makes you fragile, but don't believe it. Aging starts when movement and action slows down and stops. Maintaining daily activity can help with immune health, physical, psychological, social and mental health. Aim for 150 minutes/week of high intensity exercise to help with health. This equates to 2 1/2 hours per week or about 22 minutes per day.

Tune in to hear 12 different ways to get physical activity into your day, as we start a new year.

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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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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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Have you ever wondered, what the difference is between Greek yogurt and regular?

There's a lot more popularity over the past few years of consumer trends towards including Greek style yogurt in the diet.

In addition to texture and taste, there are some key nutritional differences.

Listen in to our mid-week mini episode to understand the differences between Greek and regular yogurt.

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A question that Sandra gets from clients a lot (when trying to get healthier by eating well and purchasing foods that contribute to families' health) is "how do I buy yogurt? What do I look for on the label?"

Today, Sandra takes Rob for a stroll down the yogurt section of the grocery store and discusses two important elements to look for when choosing a 'healthier' yogurt.

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It's the week of Valentine's Day, and today we get down and dirty, discussing (and eating) sinful chocolate (on air :)

*Warning* hearing us tasting chocolate may trigger a chocolate eating episode for you :) It's so rich, creamy, sensual and delicious.

We discuss the differences between white, dark and milk chocolates.

By uncovering the origins of the cacao bean, we review the decreasing levels of flavonoids, depending on where the cacao tree grows.

Health benefits and links to a variety of different conditions are also discussed. 

Plus, in the episode we cover the recent cautionary report that raises red flags and prompts some moderation in consumption while indulging.

We finish off with five key take away messages to support the savouring of chocolate responsibly:)

Consumer Reports - Dark Chocolate and Heavy Metals

https://www.consumerreports.org/health/food-safety/lead-and-cadmium-in-dark-chocolate-a8480295550/?_ga=2.106784779.984187369.1675869469-1321219027.1664134356

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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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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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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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With the growing incidence of type 2 diabetes affecting younger and younger people, there's a lot of confusion and questions about what to eat with diabetes, and how to prevent developing diabetes.

Talking with "The Diabetes Dietitian" Tara Rood, RD CDCES (Certified Diabetes Care & Education Specialist) who has been working with people managing diabetes for over 15 years, we discuss some real actionable strategies and steps to take for people who could benefit from better blood sugar management.

Click here for more information on Tara!

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This mini episode is taken from a question from a listener. "Is tuna safe to eat? It's the only fish I like"

Susan's question is a query that Sandra hears from clients and patients often, since there's so many mixed messages around tuna.

We delve in to a recent Consumer Reports' study that sheds light on some of the common brands of tuna, and their mercury levels, plus, discuss the benefits and risks of eating tuna.

Also, we discuss some populations more at risk of the mercury exposure that need more caution with eating tuna.

From the nutrition quality of tuna, and the importance of fish oils, to how much and how often people can include tuna and other fish in their diet, this episode is full of important information for consumers and some soul from Rob!:)

WebMDlinx article "New Findings Report Unsafe Mercury Levels in 5 Common Tuna Brands"

Consumer Reports study on Tuna

Selenium and Mercury Toxicity: The Tale of Fish

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7 Benefits of Eating Seafood

Bubba on Forrest Gump had many ways to make seafood dishes, specifically shrimp.... shrimp kebabs, shrimp creole, shrimp gumbo, shrimp jambalaya, etc. He must have known the benefits of eating seafood :)

Sandra gets questions from clients, who ask if seafood (shellfish, etc) offers similar nutritional benefits, like the omega-3 that you get from fish such as salmon or sardines.

Today, we discuss 7 different nutritional benefits of eating seafood and talk about some delicious recipes to help include seafood in your meals.

Come out of your shell and tune in to this briny nugget.

Episodes that include fish (and omega-3) in the discussion:

Nutrition Nuggets 56 Best Small Fish to Include  (SMASH) https://youtu.be/6D3CndQ4Ro0

Episode 100 Benefits of Superfoods https://youtu.be/1-7WrIbF97M

Episode 92 Pescatarian Diet with Cara Harbstreet RD https://youtu.be/ky5JkCOBJ3I

Nutrition Nuggets 6 - Tuna - How Much in a Week https://youtu.be/ky5JkCOBJ3I

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Are you a coffee person or a tea person? If you don't like coffee, it may be related to your genes.

Coffee is the most widely used psychoactive substance that is legal and big business. Is it healthy or can it be harmful?

There's a difference between sensitivity and tolerance, when it comes to caffeine in coffee.

What are the side effects of 'too much' and benefits of cutting back on coffee.

Grab a java and join us for this fun and interesting coffee chat. 

Resources:

caffeineinformer.com Caffeine Informer

National Coffee Association Blog About Us | National Coffee Association Blog

Coffee and Health Research - Harvard School of Health 2016 Coffee | The Nutrition Source | Harvard T.H. Chan School of Public Health

"Midlife Man" Dr. Art Hister 2016 

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What's the difference between energy drinks and sports drinks? Who uses each one and what are some of the ingredients, and potential health effects of each type of drink?

Tune in to hear the truth about these drinks.

Episodes mentioned in this episode

Ep. 45 Coffee - The Ups and Downs https://youtu.be/2Phwi4s6TzA 

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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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Should I eat before a workout? What about after exercising? If I am intermittent fasting, should I fast and eat after the session? So many questions about fueling for working out and there's a lot of misconceptions out there on social media.

Today, we interview Angie Dye, RD, from Carpe Diem Nutrition, all about recovery foods, and exercising and diet.

Check out Angie's great blog article here.

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Going to the grocery store can feel like a trip that breaks the bank. Without enough planning and making a list of essential staples that are needed, it's easy to go over budget for food shopping.

In response to a listener question, we discuss 12 actionable strategies to save money on groceries.

We also refer back to:

Ep 8 Grocery Tour

Ep 78 Budget Friendly Grocery Tips with Joni Rampolla, RD

Ep 49 Budget Healthy Eating - 20 Grocery Items for your List

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We've had a few listeners reach out and ask about dealing with Ulcerative Colitis and what they can eat.

After decades of counselling patients, including people dealing with intestinal bowel diseases (IBD), Sandra discusses the struggles that people with IBD cope with daily (and suffer in silence) through bouts of illness and in health.

We talk about the importance of nutrition to maintain health, potential trigger foods that can contribute to 'flares' for individuals, and some nutrients of concern (with an explanation of potential nutrient deficiencies that are common with symptoms) for people living with colitis.

In this discussion, we touch on the stats, what are some causes, and how to live your best life through lifestyle measures, including diet with colitis.

Canadian Society for Intestinal Research - IBD (badgut.org)

Crohn's and Colitis Foundation

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March is Nutrition month and March 9 is Dietitian's Day in Canada (Mar 13 in the US).

After practicing as a Registered Dietitian for over two decades (26 yrs), a common question that I hear is "What's the difference between a Dietitian and a Nutritionist?"

There are many sources of health and nutrition information these days and lots of so called 'experts'. Social media is full of influencers who promote nutrition, have different ideas, diets, and health claims. We delve into how to make sure you're getting accurate, objective, evidence-based information, and not some unfounded bunk, typically used to sell you a diet or product.

Tune in to learn the differences between the common sources of nutrition information including a regulated health professional, an RD, and an unregulated nutritionist.

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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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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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Parsley, sage, rosemary and thyme are some favourite herbs that Simon and Garfunkel sang about in the love song, "Scarborough Fair".

What about basil, oregano, mint and coriander? They didn't quite rhyme with the lyrics, but are just as flavourful and tasty to use in the kitchen.

Tune in to hear about fresh herbs to grow and preserve for use to flavour your meals for taste and good health.

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Not just fresh and delicious, lemons are packed with vitamin C, as well as other important cancer fighting nutrients in the peel.

Tune in to hear about all of the amazing health benefits that lemons offer as well as some great ways to use them.

Episodes mentioned include:

The Surprising Health Benefits of Tea (Ep 165)

https://youtu.be/-a_NJYMksMM

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Taking a page out of the Blue Zones, five different areas around the world, where people live in good health into their older years, we discuss some dietary factors that all of the blue zones share, plus, some other important lifestyle factors.

Tune in, as we talk to media dietitian, Liz Weiss, MS, RDN and culinary expert.

Check out Liz's article on our blog https://sandragentleman.com/longevity-foods/

Liz' Healthy Table https://www.lizshealthytable.com/

Liz's podcast, Eat, Drink Live Longer https://www.lizshealthytable.com/podcast/

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Website: www.mywifethedietitian.com

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Welcome to Nutrition Nuggets, a new, mid week series full of all sorts of fun and informative nutrition tidbits. Today, we're doing an update on our Smart Goals from episode 53. Listen in and see how Rob is making out with his New Years resolutions.  Plus, we'll give you some tips to help with your goals. 

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Today, we discuss the ‘hard to pass’ facts about kidney stones. Melanie Betz RD, from www.thekidneydietitian.org is a kidney stone expert. She offers a course online to teach other dietitians how to help patients and clients with diet and lifestyle to help prevent kidney stones.

Rob and Sandra had the pleasure to interview Melanie and pick her brain on this important topic that is relevant to so many people in the population.

Here is a link to her article to help people with kidney stones. www.thekidneydietitian.org/kidney-stone-diet

You can also find Melanie on Facebook and Instagram.

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Website: www.mywifethedietitian.com

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Kidney Stone Nutrition School (thinkific.com)

Sandra challenges Rob with a contest to see who has a greater number of plant foods in their breakfast. Aiming for the diversity of 30 different plants in a week to maintain a healthy gut biome, along with variety and balance in our diet, breakfast is a perfect meal to start out on the right foot.

Tune in and see who wins :)

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Website: www.mywifethedietitian.com

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A lot of people think that living with a dietitian means we only eat fruit, vegetables, and tofu.  Well...that is a myth! 

Join us today on a virtual tour of our kitchen. We'll share with you some of our favourite meals, as well as a few hacks we've learned along the way. And yes, ice cream is on the menu!

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Website: www.mywifethedietitian.com

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Just wanted to express our gratitude for all the support we've gotten for our podcast. We're having a ton of fun with it and we're super stoked that people are enjoying it!

We'd love to hear your comments or any questions or show ideas you might have. Feel free to reach out to us through one of the links below. 

We'd also like to encourage everyone to leave a quick review of the show, or even just a rating. It really helps others find the show and get a feel for it. 

We'll also be launching a new website and blog with all sorts of great information, so stay tuned for that!

Once again, a huge thank you for all of the support so far. It means a lot to us! 

Enjoying the show? Consider donating , leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

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

Website: www.mywifethedietitian.com

Email: mywifetherd@gmail.com

With so many people starting out their year with New Year's resolutions, which often tend to fail, we look at SMART goal planning for improved success at keeping those resolutions.

SMART stands for 

S - specific who, what, where, when, why and which

M - measurable - from and to

A - achievable - how

R - realistic - worthwhile

T - timely - when

We discuss the top 5 New Year's resolutions related to diet and pitfalls of these broad resolutions.

To help put SMART goals into action, we offer a look at Rob's NY's resolutions and help with Action Planning to help him with success.

References:

Dr. Gail Matthews on goal setting - https://books.forbes.com/author-articles/the-science-behind-setting-goals-and-achieving-them/

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Website: www.mywifethedietitian.com

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On today's show, we interview Shannon Dobbs, author of "The Food Waste Rescue Manifesto: 9 Mistakes in Food Rescue We Need to Stop Making Now".

Shannon is passionate about making changes to our current food system. He has created several initiatives including programs for food waste reduction, studying the effects of food waste on climate change, and ensuring equal access to healthy fresh food for everyone, especially low income families and rural communities.

Shannon believes there are viable solutions available, but feels more people need to be aware of the issue in order to bring about change.

Definitely a thought-provoking interview.

If you'd like to hear more about what Shannon is doing, you can connect with him here.

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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

Chocolate....the delectable, dark and delicious....wonderful chocolate. Will it cause acne? Does it contribute to weight gain? Is it just candy or is it actually a healthy food?

Today, we bust a few chocolate myths with this nugget.

Episodes referenced:

Ep 7. Food with Benefits - Sexy Foods pt 2 https://youtu.be/mTmaTYF31vI

Ep 59. Chocolate - Healthy Pleasures https://youtu.be/1hO49ECptVA

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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

Today we discuss a hypothetical client, Kelly, who is a woman going through the menopause transition. She is considering fasting and keeping her eating window small with only one meal a day. Also, she worries about her changing body and belly fat. Due to this, she thinks cutting out all animal protein to reduce saturated fat and calories will help her weight loss goals.

This is a case study that is typical with many clients that Sandra sees in her work. Tune in to hear what the nutritional shortfalls and issues are for Kelly.

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Website: www.mywifethedietitian.com

Email: mywifetherd@gmail.com

What are some signs of dehydration?

How can being dehydrated affect the body?

Is the ‘gallon challenge’ really needed to get enough water in a day ?

What are some practical strategies to get more fluid in your daily intake?

These are some of the questions that Sandra asks Rob in this soaking wet episode.

Episodes mentioned include

Nutrition Nuggets 17 - How much water to drink?https://youtu.be/4Z3l4BGtk8o

Episode 70 - Diet for Kidney Stones with Melanie Betz, RD https://youtu.be/4_vPGgJxjTs

Episode 32 - Skin Health https://youtu.be/yBZq_56StOI

Nutrition Nuggets 1 - Food and Mood https://youtu.be/CLE5rGYR4XA

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.

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Website: www.mywifethedietitian.com

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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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Website: www.mywifethedietitian.com

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

Website: www.mywifethedietitian.com

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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/

As we start a new year with new goals and resolutions for better health and living, a mindset shift may be a critical way to frame your approach.

Talking with Tamara Lechner, author of 'The Happiness Reset: What to Do When Nothing Makes You Happy', opened our eyes to small ways to incorporate positive mental shifts in your day to help with a happiness reset.

Taking time to make eye contact, saying hello to a stranger, or using someone's name who is helping you at the store, are all micro habits to build into your day to give back, which helps to receive positivity.

Tamara's work with some of the world's biggest positive psychology gurus has given her the skills and wisdom to be touted as a 'happiness expert.

Join us for this inspiring discussion and get some valuable tips on starting the new year off right.

Tamara Lechner - Positive Minds International | LinkedIn

The Happiness Reset: What to do When... by Lechner, Tamara (amazon.com)

The Happiness Reset on Apple Podcasts

Tamara Lechner (@happytamlechner) • Instagram photos and videos

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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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Rob surprised Sandra by making cauliflower rice in the food processor and adding it to a stir fry. She couldn't identify, or guess what it was.

Today, we discuss what it is, why people use it, and what the health benefits are of including cauliflower with meals throughout the week.

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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