My Wife The Dietitian

Today, we answer a listeners' questions:

1) What are some ways to fight overeating and binge cycles?

2) What are some ways to learn how to trust yourself with what and how to eat, so you don't fall into the cycle of calorie counting and binge eating behaviours?

We had a comprehensive and compassionate discussion with an expert and pioneer in the dietetics world on Eating Disorders. Sandra has been following this dietitian for many years and considers her a guru in eating disorder care.

Shawna Melbourn, RD is a non-diet Registered Dietitian.

She is a certified Intuitive Eating Counsellor.

Approved Supervisor with International Association for Eating Disorders Professionals (CEDS-S).

Shawna has been working with individuals and families for over two decades and has been educating fellow dietitians, and other healthcare providers on how to approach clients and patients living with an eating disorder.

She works alongside a team of compassionate healthcare professionals in private practice in Ottawa, Canada

As the incidence of eating disorders and disordered eating (within our society of diet culture) skyrocket, this discussion helps address some of the challenges and difficulties that individuals living with eating disorders live with on a daily basis. Shawna offers some strategies and practical tips.

You can find more info about Shawna on her website www.edforrds.com

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Welcome to our 100th weekly Monday episode!

Today, we thought it would be timely to discuss 'Superfoods', what they are, what makes them 'super' compared to other foods, and talk about the category and groupings of these specific foods that lead to their superstar status.

It's a trending new term that was doctored up by advertisers to help sell their products.

In general, there isn't a regulated, or medical term or definition for 'superfood', it was coined by advertisers to influence food trends and push sales of their new products.

The food industry grants the superfood label on nutrient-rich foods with an apparent capacity to positively affect health.

Though many foods could be described as super, it’s important to understand that there is no single food that holds the key to good health or disease prevention. Plus, you don't need to spend your hard-earned dollars on expensive food products or specific supplements (with health claims). The superfoods that we discuss are foods that your grandmother would recognize and are available to people anywhere and are accessible without having to get a second job just to afford them.

As the term “superfood” seems to be growing and doesn’t seem to be going anywhere anytime soon, it may be worth taking a closer look at some healthy options.

Superfoods are characterized as being nutritional powerhouses of vitamins, minerals, fiber, and antioxidants.

The strong antioxidant capacity of some superfoods is associated with a reduced risk of heart disease, cancer and other inflammatory conditions

These superfoods may also be effective in treating various digestive and immune-related disorders when used alongside traditional medical therapies.

Tune in as Sandra quizzes Rob on his understanding of superfoods and dives deeper in this buffet of 'super' foods.

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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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Arthritis can impact quality of life, and really affects day to day living when you are in a flare. What types of arthritis are there?

What happens when an individual is in a flare with their arthritis? How do they cope through the day?

Are there ways to eat that help symptoms? Are there specific foods that can make arthritis pain worse or better? What types of nutrients are helpful and are there any supplements to consider for someone living with the pain and heat of arthritis?

All these questions are discussed (and more) on today's lively episode, as Sandra and Rob interview guest expert, dietitian Samantha Holmgren, RD, who has been living with arthritis for over a decade and helps sufferers with living a life with more intention and self-management to help take control of their condition.

Why are dark orange vegetables so important for our health?

Sandra quizzed Rob about the seven keys to elevating your nutrition on a recent episode and we delve deeper into the question about which dark orange vegetables (and fruits) to choose.

It's pumpkin season and we discuss a variety of options in the squash family and other beta-carotene rich vegetables and fruits.

Stay tuned for all of the orange goods!

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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After working in long-term care for much of her career in dietetics, Sandra notices adult children and caregivers say "mom, doesn't drink milk" and from there, the diet of that resident may be restricted from adequate amounts of calcium-rich foods and fluids that can further increase their risk of falls and fractures.

It's no surprise to see that many times the elderly individual has a hunched over back and osteoporosis with years or decades of avoiding a whole food group, and hence, not getting adequate calcium-rich foods, and possibly protein.

Working closely with the chefs, cooks and food services, the long term care dietitian helps offer the perspective that food is medicine, and with the meals and snacks offered to the elderly residents, we can help maintain nutritional status, hydration and weight, as much as possible with diet. The chefs are experts at making the meals taste great and offering combinations of food to provide the quality nutrition that the elderly residents require to help with quality of life, nutritional wellness and prevention of disease.

Dairy products can offer an easy to tolerate source of high quality protein and calcium for overall health.

Adding cheese to meals and snacks can be a simple, affordable and easy way to increase the intake of calcium-rich food to a resident's diet. Adding a slice to sandwiches, melting cheese in soups, crumbling feta into salads, or simply offering cheese with crackers and fruit are all ways to increase the protein and calcium intake in residents' diets.

By offering yogurt at meals and snacks, plus pudding or custard for desserts or medication administration, additional calcium can be provided over the day. Also, many residents enjoy a glass of milk with breakfast, lunch or dinner, and that's a great way to get more calcium-rich fluid in for hydration and nutrition.

A simple calcium-rich food and/or fluid addition to many peoples' daily intake can make a difference for quality of life and overall health.

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?"

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.

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As a common saying that has been bantered around for ages, about 'Breakfast being the most important meal of the day' Rob and Sandra discuss some reasons behind this idea and if it really matters if you aren't a breakfast eater.

We mention former episodes, including

Ep 93 Behaviour Change - Toni Toledo, RD

Ep 13 Picky Eating Strategies

Ep 69 Eating Together with Dr. Kerrie Heneman

Ep 17 Fibre - What's the scoop, poop?

Ep 25 How to Curb Cravings

Ep 28 Intermittent Fasting

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Tangy smoked salmon, spicy ahi tuna, or marinated tofu...what is your protein choice for a grain bowl? What are some of the other ingredients to these well balanced dishes with awesome variety?

Tune in to hear all about the visually appealing, trendy Buddha bowls that have graced our restaurant menus and tables around the globe. Learn where they originated from and why they may be a wonderful addition in your own kitchen to start crafting.

We made them sound so appealing that Rob immensely enjoyed Sandra's creation just after recording this episode :)

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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.

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.

On today's Nutrition Nuggets, we have been reviewing our stats & analytics and realize that we have listeners from all corners of the globe !

Our podcast is listened to in over 52 countries and close to 400 cities from around the world. That's a lot of people enjoying and listening to our weekly podcast! We thank-you for tuning in and really hope you are getting some value out of the content.

We have so much fun bantering over the mic and are happy to continue with this fun podcast, especially when we have some expert guests to add immense value to the conversation. Thanks again for tuning in!!

It's often difficult trying to change our behaviours for better health. It can take some time to identify habits and routines that may not be helpful. As we work from knowing what we want..... to where we want to be, there'e a metaphor for a bridge of change. It's the 'messy middle' that takes the most grit to work through. This concept can apply to any lifestyle behaviour change situation and is often the most difficult part to change our routines for healthier habits.

Today, we have a lively and enthusiastic interview with expert Toni Toledo, RD. She has her own podcast, named PATHpod and is an authority on public health and behaviour change. We discuss how sustainable changes may take a winding path on the journey for positive behaviour change.

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

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

Former episodes referenced in today's episode include:

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

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

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

Ep 48. Vegan for Runners - Scott Fickerson

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

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

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

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

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

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

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

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

Former episodes mentioned on this one include:

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

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

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

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

Nutrition Nuggets 25. Protein-Rich Breakfast Ideas

Nutrition Nuggets 6. Tuna - How Much in a Week

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

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

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

Other podcast episodes mentioned in this discussion are:

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

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

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

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

Episodes mentioned today, include:

Immunity Episode Ep 3 & 4

Nutrition Nuggets 10 - Garlic

Ep 66. Portion Size

Ep 47. Protein pop quiz

Ep 42. Beans

Ep 49. Vegan for Runners

Ep 85. Plant Powered Protein

Ep 23. Fats, Grease and Oil

Ep 55. Awesome Avocado

Nutrition Nuggets 15 - Mindful Eating

Nutrition Nuggets 16 - Get Active on a Budget

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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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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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It's that time of year, cucumber harvest.

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

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

Episodes mentioned include Ep 12 Ep 17 Ep 28

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With summer season comes wildfires and air quality advisories.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Tune in to get some great ideas for tomato recipes!

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

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

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

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

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

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

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

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

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

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

Episodes that are mentioned in this episode include:

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

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

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

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

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

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

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

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:

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.

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

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

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

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

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

Meditation apps:

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

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

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

Some gems/quotes from our interview Lizzie states

"Be who you needed when you were younger"

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

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

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

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

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

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

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

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

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

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

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

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

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

For more info, refer to these episodes:

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.

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

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

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

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

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

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

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

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

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

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

Plus, we discuss some considerations to think about:

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

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

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

Be sure to check this one out!

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

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