Nutrition for Noobs (N4N Productions)

In this episode, we build off what we learned in the last discussion about tea and its properties. Michelle shares some hot-off-then-press learnings from the International Scientific Symposium on Tea and Human Health that she recently attended last year. Of course, tea is very close to Michelle’s heart, and she happily geeks out on WHO data and new scientific studies about the benefits of tea. This is part one of our discussion, covering WHO data on global trends for causes of death, and then she delves into how tea can benefit cognitive function. Stay tuned for part two.

Humans have been around for a while - we started as hunters and gatherers, then settled down and became farmers in small communities, and now we create podcasts.

But the term “hunter/gatherer” implies two very different activities - so, genetically and anthropologically speaking, were ancient humans hunters (carnivores), gatherers (herbivores), or a mix of both? Michelle tackles this issue from a nutritionist standpoint.

More info on the Gladiator study can be found in the film Gamechangers.

We've heard about all the different types of fat - monosaturated, polysaturated, unsaturated, trans, cholesterol (good and bad), animal vs plant-based fats, and then there's different types of oils for cooking, frying, salads and everything else. So.... what's up? Why are there so many types, and which ones (if any) are actually good for you? Today we discuss what fat actually is and why your body needs it (or not).

Michelle shares two recent articles about environmental impacts to our microbiome. The first is all about emulsifiers, and how they can impact the good little buggies that live in our guts, and what to look for (and possibly avoid) on lists of ingredients. She also shares an interesting study about astronauts, and how living in the 'purity' of the space station is impacting their gut bacteria.

Transcript: https://kevinharries.com/podcast_transcripts/N4N_38.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Summer is here, and while Michelle and Kevin are out enjoying the weather, they're not inside recording podcasts. So throughout summer, they will bring you shorter "snack-size" episodes they're calling "summer shorts." This week, Kevin gets an answer to a question about an ingredient he has been using for years, but never knew what, exactly, it was. Holy Marmite, Batman!

Transcript: https://kevinharries.com/podcast_transcripts/N4N_26.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

We’re a massive ecosystem, and - if everything is balanced - you never know about it. You’ve got teeny-tiny predators and prey living out life and death dramas every moment of your life. Basically, you are planet earth in miniature. In this episode, we’re going to ignore the rest of our planet body, and just focus on the continent (or ocean?) of the gut. Get out your microscopes!

Resources:

The Microbiome Solution: A Radical New Way to Heal Your Body from the Inside Out by Robynne Chutkan

Gutbliss: Feel Light, Tight, and Bright – the Healthy Way by Robynne Chutkan, M.D., FASGE

The Anti-Viral Gut: Tackling Pathogens from Inside Out by Robynne Chutkan M.D. FASGE

Fiber Fuelled by Will Bulsiewicz, M.D., MSCI

In our final summer short, Kevin flies solo (heaven help us!) and shares his becoming-infamous plant-based Caesar salad dressing recipe. As promised in the episode, here is the ingredients list. You'll have to listen to find out the steps to make it.

• ½ cup hummus
• 2 tbsp panko
• 1 tbsp nutritional yeast
• dash of garlic powder
• 2 tablespoons lemon juice
• 1 tablespoon white wine vinegar
• 1 tablespoon Worcestershire sauce
• 1 tablespoon Dijon mustard
• 1/2 teaspoon capers
• 1 garlic clove, minced
• ½ teaspoon pepper

Transcript: https://kevinharries.com/podcast_transcripts/N4N_30.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Back in 2019, Canada made one of its first major updates to the food guide since 1977. It’s not unusual to change food guides over the years, as times and nutritional information develop. Michelle talks about this most recent round of changes, and what they mean, and perhaps where they will lead in future updates.

Michelle answers a listener question that harkens back to our “fat” episode. (If you haven’t already listened to episode #10 all about fat, you may want to go back and listen to that first to give you some background, but it’s not strictly necessary.) The question is about ghee (Indian clarified butter) and what Michelle thinks about it. Plus, of course, we have our usual ramblings down vaguely-related paths (like microwaving meat).

Transcript: https://kevinharries.com/podcast_transcripts/N4N_20.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Michelle takes a question from the audience based on our previous carb episode. Plus we take a few unexpected detours along the way as we get around to answering the question (of course)!!

Transcript: https://kevinharries.com/podcast_transcripts/N4N_23.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Michelle discusses a few of the top food trends that consumer reported throughout 2024 - it's a bit of a test to see how on-point we are here at N4N (spoiler alert: we're REALLY on trend!) But it's also nice to know that perhaps we're not all alone in seeking better nutrition - so let's hear what "average consumers" are thinking about the foods they eat (and the foods they're choosing to avoid).

Transcript: https://kevinharries.com/podcast_transcripts/N4N_32.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

In this episode, Michelle and Kevin sit down with María Mancini Cenobio, who owns and operates Mayana Cacao. María sources heirloom cocao from her native Mexico to create high quality chocolate - and we pick her brain all about the history of chocolate in that country, as well as some of its benefits.

You can find María's chocolate at mayana.ca, and she is offering our Noobs 10% off by using code "N4N10" at checkout on her website. Thanks María!

Transcript: https://kevinharries.com/podcast_transcripts/N4N_33.txt

Maria's company: https://www.mayana.ca/

The holy trinity of nutrition: fat, protein and... carbs! We've discussed the first two, and now it's time for Michelle to bust the many many many rumours about carbs. (Spoiler: they're really not that bad - in fact, they're great for you!) She discusses how to healthily include carbs into your eating, and what carbs to avoid, as well as some of the potential health issues with "low carb" diets.

Transcript: https://kevinharries.com/podcast_transcripts/N4N_22.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Vegetarian. Vegan. Plant-based. Whole foods plan based. There are so many different terms being used these days, it’s hard to keep up. And it’s not just me getting confused! Michelle tackles a listener question who asks for some clarity around the differences between some of these nutritional plant-centered models.

In this bonus episode, recorded when we were chatting with María Mancini Cenobio from Mayana Cacao (see episodes 33 and 34 for those 'official' discussions), we started talking about chocolate ceremonies, and their origin and continuing influence. María shared with us the surprising origin of these ceremonies, and it's definitely not what you think it is. Grab your favourite cacao (not less than 85% I hope) and buckle up - it's a bizarre ride ahead.

Transcript: https://kevinharries.com/podcast_transcripts/N4N_35.txt

Maria's company: https://www.mayana.ca/

In episode 7, we learned a bit about why we should consider removing milk & dairy products from our diets. We use dairy in so many ways - from coffee and tea to grilled cheese sandwiches to lasagne to smoothies, and there are so many options for plant-based milks - where to begin? But fear not! In this episode, we'll talk a bit about the various plant-based beverages out there, and Michelle will give us her ratings of the most popular and accessible options.

In Episode 4 we talked about protein, and in episode 5, we covered the gut biome and how we (literally) are what we eat. But for anyone wanting to transition their diet to being more plant-forward, the big question becomes “how?” Thankfully, we have Michelle to guide us. In this episode, she talks us through some of the steps you can take to improve your nutrition, and also what to expect.

We're taking a short break this week, so we're rebroadcasting our very first 'food' episode.

Back in 2019, Canada made one of it’s first major updates to the food guide since 1977. It’s not unusual to change food guides over the years, as times and nutritional information develop. Michelle talks about this most recent round of changes, and what they mean, and perhaps where they will lead in future updates.

Please remember to subscribe and leave a review where ever you get your podcasts. We appreciate it!

Michelle subscribes to some weird email lists. In this episode, she shares some more recent developments in plant-based protein research and new products. Some of them are really innovative and interesting. Some are just downright… weird. Hear all about plant-based meat, seafood, and just how grossed out Michelle is about eating insects - all with the goal of achieving more sustainable protein sources. BYO Crickets.

Michelle just returned from a 4 week Yoga retreat in Bali, so she and Kevin get caught up and Michelle shares some of her stories from that trip. (Yes, we even mention nutrition once or twice.)

A listener question leads us down a deep rabbit hole in this episode. Independently, the WHO and government of Canada have recently updated their recommendations on alcohol consumption, bringing the recommended amounts down to (practically) zero. Michelle dives into the science behind how alcohol effects the body and overall health, to make sense of these changes. You may want to rethink what you put in your glass the next time you’re at a bar.

Transcript: https://kevinharries.com/podcast_transcripts/N4N_21.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Trailer for the upcoming podcast Nutrition for Noobs.

Learn all about nutrition in a non-judgemental and fun discussion with Michelle (who is a nutritionist) and Kevin (who's the nutrition noob). There's so much to learn, and so many food puns!

In this second of two parts (part 3? part 2B?), Michelle shares hot-off-then-press learnings from the International Scientific Symposium on Tea and Human Health that she recently attended last year. Of course, tea is very close to Michelle’s heart, and she happily geeks out on new scientific studies about the benefits of tea. In this concluding part of our discussion, she talks about tea’s impact on the immune system, cardiovascular health and cancer, and then she closes with a brief discussion about dietary guidelines for tea.

In a continuation of episode 24, Michelle now switches to a discussion on blue zones conducted by Dan Buettner, which was an update about 35 years after Leaf’s study. Michelle talks about Blue Zones and the ‘power nine’ commonalities between these communities. She wraps up with a real-life example of a recent Blue Zone in action (yes, we’re talking about you Airdrie).

Transcript: https://kevinharries.com/podcast_transcripts/N4N_25.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

We all want to live longer - and healthier - lives. But is there a template we can follow? While there’s no guarantees (of course!), we might be able to find some clues by looking at regions of the world where people, on average, live longer and healthier. What are their lifestyles like? Michelle breaks out her atlas and we join her on a journey to Vilcabamba, Ecuador, the Caucasus region, Pakistan’s Hunza Valley and Okinawa, Japan, to talk about Alexander Leaf’s groundbreaking research in the 1970s. Let’s learn about “long living” people and see why you should take it as a compliment when someone tells you “you look old!”

Transcript: https://kevinharries.com/podcast_transcripts/N4N_24.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Humans are made up of between 60-70% water, yet according to several major studies, most of us are perpetually dehydrated and don’t even realize it. Michelle dives into the world of water - how much to drink, how it helps, and how people with tiny bladders (Kevin, we’re talking to you!) can cope.

In this week's summer short, Michelle breaks out her kitchen tool belt and talks about some of her favourite kitchen equipment and utensils, that can make cooking and baking a whole lot easier. And more fun!

Transcript: https://kevinharries.com/podcast_transcripts/N4N_29.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Way back in episode 2, we learned that milk and dairy products were officially removed from the Canadian food guide. Today, we talk a little bit about why - what’s up with milk and dairy, and why should we consider removing it from our diet. And why is it so darned hard to do so?

In a continuation of last episode's discussion, Michelle shares some practical tactics on how to manage eating out when you're adjusting to new eating habits. Not all restaurants are plant-forward friendly, so how do you still enjoy going to restaurants and dining out with friends and not fall into old routines? While you can certainly listen to this episode on its own, if you haven't already, you might also want to check out the previous episode for more tips from Michelle.

In this week's summer short, Kevin and Michelle discuss one of the downsides of summertime: hay fever. Michelle shares some possible ways to help deal with the sneezing, water eyes, itchy throat - you know the score. Darn you, ragweed!

Transcript: https://kevinharries.com/podcast_transcripts/N4N_27.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

Michelle breaks out her inner Project Manager and responds to a listener question with some practical tips on how to break out of old habits when you're trying to change your eating and nutrition habits. After years of making the same meals and eating a certain way, it can be tough to change and make those changes stick. We discuss some ways to help the transition and make it last. Here's where the rubber hits the road. Listen for part 2 of our discussion in the next episode.

In this episode, Michelle goes full-nerd on us and breaks down some of the nutritional benefits of quality chocolate. It makes you want to drink a cup every morning for health! (Really!)

This is part two of our conversation with María Mancini Cenobio, who owns and operates Mayana Cacao. María sources heirloom cocao from her native Mexico to create high quality chocolate - and we pick her brain all about the history of chocolate in that country, as well as some of its benefits.

You can find María's chocolate at mayana.ca, and she is offering our Noobs 10% off by using code "N4N10" at checkout on her website. Thanks María!

Transcript: https://kevinharries.com/podcast_transcripts/N4N_34.txt

Maria's company: https://www.mayana.ca/

An introduction to your hosts Michelle and Kevin, as we lay out what this podcast is all about. Michelle will be talking about everything nutrition-related, simplifying it for dummies like Kevin to understand.

Let’s talk protein. This is probably one of the most contentious issues surrounding nutrition, separating the carnivores from the herbivores from the downright bores. We leave ethics aside, and dig into the facts around protein - what it’s for, how much you need (really) and various sources of it.

Resources:

The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health by T. Colin Campbell, PhD and Thomas M. Campbell II

Proteinaholic: How Our Obsession with Meat is Killing Us and What We Can Do About It by Garth Davis, M.D.

Plant-Based Athlete: A Game-Changing Approach to Peak Performance by Matt Frasier and Robert Cheeke

Whole: Rethinking the Science of Nutrition by T. Collin Campbell, PhD

The McDougall Newsletter, Vol 2, No. 12: A Brief History of Protein: Passion, Social Bigotry, Rats and Enlightenment: https://www.drmcdougall.com/misc/2003nl/dec/031200puprotein.htm

Film: Forks Over Knives (now streaming for free!): https://www.forksoverknives.com/the-film/

We got a listener question that was wide open: "What's the deal with salt?" so Michelle did her best to answer it (and did an amazing job of it). We discuss salt, how much you need, how much might be too much, how to read food labels, and the importance of the type of salt you use (yes, it matters!). And Michelle grosses out Kevin with lots of talk about goiters.

Transcript: https://kevinharries.com/podcast_transcripts/N4N_37.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

This week, we're pleased to have a great discussion with another special guest - Chef Kim Sutherland, Manager Nutrition & Wellness of Ronald McDonald House in Southwestern Ontario Chapter. Chef Kim talks about the journey RMH made under her guidance to encourage their guests to be more engaged and thoughtful with their food and nutrition during their stay at RMH. It's a great conversation that touches on getting kids buy-in on their nutrition, redefining "comfort food," and the importance of balanced nutrition for people - and their families - while they are healing.

Transcript: https://kevinharries.com/podcast_transcripts/N4N_36.txt

Ah, Michelle is in her element for this one! We talk about the basics of tea - what it is (versus tisanes), how caffeine effects you in tea versus coffee, and how tea could just be one of the best whole foods out there (yes, that's right, tea is a food, not just a beverage!). And along the way, there's our usual tangents (no, this isn't clickbait...) So, let's spill the T!

Break out your dictionaries! Michelle dives in to explaining all about phytonutrients, angiogenesis and other words Kevin isn't brave enough to try to pronounce. But don't worry - they really aren't that scary... in fact, they are the nutritional superheroes! They can help your body fight lots of nasty diseases and conditions - and they're so easy to find!

Another summer short for you. This week, Michelle shares some of the most common plant-based ingredient substitutions, for when you’re baking or cooking and trying to adapt a ‘traditional’ recipe that calls for milk, eggs, oil, etc.

Transcript: https://kevinharries.com/podcast_transcripts/N4N_28.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

New year, new attitude! After a hiatus for the last few months, we're back in your podcast feed, and ready to talk (and laugh) about food, travels and everything in between. In this inaugural episode, we get caught up on what we've been up to since the summer, among other topics.

Transcript: https://kevinharries.com/podcast_transcripts/N4N_31.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!

When people (yes, I'm talking to you, my fellow noobs!) start thinking about incorporating more plant-forward food in their diets, they often wonder what to buy and keep on hand to make those last-minute meals. Well, thankfully, we have Michelle to break it all down for us and provide some amazing suggestions for what to keep on hand in your pantry, fridge, freezer and even your spice rack! Happy cooking!

Transcript: https://kevinharries.com/podcast_transcripts/N4N_39.txt

Got a question for Michelle? A topic suggestion? Send them all to n4noobs@gmail.com. And don't forget to rate us on Apple Podcasts (or where ever you listen to us) and leave us a review - it really helps other listeners like you to find us. Thanks!