My Wife The Dietitian

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.

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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.

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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.

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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!

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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.

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.

Are people still giving you six feet of space, even though the pandemic is over?

In the heat, are you sweating and feeling sticky and smelly?

Today, we discuss the importance of hydration and how much water we need to drink. Also, we cover how you may be able to monitor yourself for hydration.

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.

With the growing incidence of our sedentary lifestyle and ‘sitting disease’, rates of cardiovascular disease and heart attacks are also increasing.

There are guidelines for physical activity that advocate for moving your body most days of the week, with endurance, balance and strength exercises, with a focus on less sitting throughout the day.

If more people followed these guidelines, there would be less deaths related to coronary artery disease, in addition to other health risks.

To include 30 minutes of activity most days, with 10 minutes at a time of moving the body more vigorously, this will improve health.

Shifting the mind to reframe what you will gain rather than lose, is a strategy that can keep you motivated to continue. Instead of thinking to yourself, I am going to start an exercise program to lose weight, focus on I am going to start to get active to gain strength, improve balance, and improve overall health.

Plus, making it a routine in your week and actually having fun with the activity will help with consistency and maintenance of continuing to enjoy movement.

Listen in to discover five ways to get active on a budget.

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After years of facilitating the Craving Change group program for clients in the local community, Sandra is excited to interview the dietitian creator and developer of the Craving Change program, Wendy Shah.

Some of the topics discussed include:

• change your thinking habits to change your eating habits
• it takes ‘skill power’, not willpower
• why it’s hard to change
• what needs changing
• how to change
• keeping the change
• what is the cognitive behavioural model?
• is this stomach, mouth or heart hunger?
• our thoughts are powerful

Today, we uncover 5 hidden benefits to mindful eating. Plus, we talk about 5 strategies to practice mindful eating in your day to day living.

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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.

This is a meditative guided imagery reading to help you relax and help your mind go on a quiet peaceful journey through the country.

Taken from the textbook "Living a Healthy Life with Chronic Pain" by Sandra LeFort 2015.

The book was used by Sandra and other instructors of Self Management BC (taught through "Institute on Aging and Lifelong Health" University of Victoria), a pain management course aimed at helping clients with chronic pain.

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Today, we are highlighting gratitude. Practicing gratitude is integral to good health and self care. Our brains are wired to look for problems for survival. Watching news heightens our sense of fear and negativity. "If it bleeds, it leads" is a trick of the trade for journalists. We don't generally hear about the normal, day to day, good things that are happening in society. Yet, there's evidence to suggest that the pattern of negative thinking can really be detrimental to our brain health and mood. Research indicates that negativity may be toxic to our brain health over time and can lead to increasing risk for developing dementia.

There's the 'gap' and the 'gain'. We tend to focus on 'the gap' and what needs to be fixed, whereas, it takes effort and intention to reflect back on 'the gains' and all of the positive things that are happening. Building intentional gratitude in to daily practice helps to shift our mindset to a more positive outlook, which will ultimately affect our overall health.

Ways to incorporate daily practice of gratitude may include - with family members around the dinner table, ask about three good things that happened in the day, or what each member is grateful for, will help to reframe the conversation to the positive. Plus, daily, weekly or monthly journaling can help to reflect on gains and life perspective. Stop to smell the roses is a way to live in the moment and appreciate life. Meditation is another mindful practice to help center your thoughts and bring awareness to your body's internal signals and cues. It's easy to get stuck in the negative and look for problems all the time. It takes effort to stay positive with all of the messages that we are bombarded with over the day from many channels, but, with mindful intentions, we can take positive steps to improve our mindset.

Today, we are reflecting on the podcast and the recent interviews that we have conducted to support our listeners. We are grateful for all of the nuggets and wealth of information that our guests have offered our listeners.

Today, we are joined by author, Margot Fedoruk, for a fun discussion of her new memoir/cookbook, "Cooking Tips for Desperate Fishwives, An Island Memoir".

"Margot Fedoruk was born a prairie girl, whose only exposure to seafood was the stained flesh of smoked goldeye served cold with mashed potatoes on stifling Winnipeg nights. Then, at age twenty three, she broke free from her stormy Slavic-Jewish upbringing and set out for the wilds of British Columbia. There, Margot planted trees topless, marched her steel-toed boots across the burnt landscape, and met the love of her life - a burly, red-headed sea urchin diver.

A reborn west coaster, she embraced her new life and the ocean's bounty - fresh scallops plucked from the sea, wasabi-covered sashimi smouldering on her tongue, and the exotic orange roe of the exotic see urchin. This is the story of a family, whose livelihood depends on a spiny round creature that clings to the bottom of the sea, and the woman at the centre of it, clinging precariously to her identity as a modern-day fishwife. An unforgettable memoir infused with mouth-watering recipes, 'Cooking Tips for Desperate Fishwives' is equal parts love story, survival story, and meditation on family dysfunction".

No spoilers here about whether driving over her husband helped with naming her garlicky 'killer' lasagna. Did living on a remote, rural island help Margot develop her creative flair in the kitchen ? We hear how the art of making soap demands exact recipe calculations compared to her spicy dishes. Margot raised two daughters (pretty much on her own) while making a living selling specialty soaps at the local farmer's market for nearly two decades, which provides plenty of fodder for her spicy memoir/cookbook.

Some of the delicious recipes throughout her memoir include, sea urchin fettuccine, stinging nettle pesto, spicy fermented pineapple tepache, blintzes, and many other spicy dishes.

"I want to live my life with plenty of strong flavours; I don't want our meals ever to be bland; I want my family's insides to be washed clean with turmeric; I want spicy dinners to bring my family together every night, not only to give us health, but to enjoy mouth-watering meals." Margot Fedoruk

Today, on Nutrition Nuggets, we discuss the benefits of increasing your magnesium intake through diet for 7 Health Benefits.

Here's what we cover:

What is magnesium?

What does it do in our body?

Why is it deemed a 'nutrient of concern'?

What foods are rich sources of magnesium?

Are magnesium supplements necessary?

We'll also give you some easy recipes that provide an ample dose of magnesium naturally in your diet. "Have a date - it'll help you relax :)"

Join us for this Bunsen burning, glowing bright flame of a mini biochemistry lesson, in all aspects of this important mineral.

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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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On today's episode, we interview a special guest, Dr. Karrie Heneman, PhD in Nutrition.

We discuss the importance of family meals, creating a family meal routine, tips for making family meals habitual, and strategies for having a picky eater at the table.

This is a fun and lively discussion about the importance of kids and adults eating together for better health.

Today is National Garlic Day - April 19/23

We decided to discuss Benefits of Eating Garlic for our mid-week mini Nutrition Nuggets, as a clove of garlic is like a mini-powerhouse of nutrition.

Garlic is touted as a superfood.

Does it deserve this special designation or is it a lot of hype?

Yes, it sure does!

Rob and Sandra discuss garlic's ancient history, what ailments Hippocrates prescribed it for, and what we know about garlic's potent health benefits.

We talk about why that pungent sulphur smell is the key to garlic's secret ingredient.

Sandra discusses what important actions the garlic-sulphur compounds can do for the body, what conditions that it can potentially help, and how to use it in cooking and for recipes.

Don't hold your nose with this episode, enjoy every sweet and roasted minute.

Resorces:

Should you wash your raw poultry? Some social media trends are displaying people washing their chicken with soap and water in the kitchen sink.

This is something that our great grandparents may have done, partly, to remove feathers, soil and other debris, but, is not needed nowadays and can spread salmonella and other dangerous bacteria around the kitchen that can make people sick.

Listen to today's mini mid-week episode on this food safety issue.

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Are you wondering if you need a calcium supplement, and if so, what type, and how much? Should you get calcium carbonate, calcium citrate, or another source, such as oyster shell. Tablets, chews, or effervescent dissolvable calcium? There are so many options and considerations when buying a supplement.

We'll discuss all of these questions as well as some common food sources for calcium. We'll also look at how much calcium people need and discuss the lifestyle factors that put individuals at risk for inadequate calcium and potential osteoporosis.

Listen to today's episode to find out if you are risk for osteoporosis and how your calcium measures up.

References :

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:

With the trend of larger portions in restaurants and at home, the obesity epidemic continues to also grow.

In consideration of the many factors at play that will influence how much food we eat, Rob and Sandra discuss nine strategies to help control portion sizes for overall healthier eating.

Resources: