My Wife The Dietitian

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:

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:

In today's Nutrition Nuggets, Sandra quizzes Rob on his knowledge of 'plant-based meat alternatives' such as tofu dogs, soy burgers and other alternatives for a meal. We also discuss the proportion of the population that's vegetarian. Reviewing the quality of the diet helps with nutritional adequacy in meals and we cover what these plant-based meat alternatives are and why they are used in meals for people trying to eat more 'plant-based'.

Come join the fun and see what questions you can answer correctly along with Rob!

Resources:

On today's episode, we are talking with Lisha Knicely, RD and learning all about thyroid health and dysfunction. 

Lisha is passionate about supporting her clients, who have thyroid conditions. She herself lives with Hashimoto's hypothyroid condition and reflects on her struggles with symptoms and managing the disease.

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!:)

A few weeks ago, our Nutrition Nuggets featured Sandra doing a guided meditation. Today, we're going to discuss the health benefits of daily meditation. We've also included a link to Sandra's guided meditation below so you can save it for naptime. 

Conscious meditation can be such an important daily practice that helps the brain and body reset during the day or night. There’s mounting evidence that points to irrefutable health benefits that just can’t be ignored. Even starting with 5 minutes a day can mean all the difference in your creativity and strategic solutions to problems you may be encountering.

It's almost St Patty's Day so we thought we'd celebrate by honouring the mighty potato. We'll give you some facts, cooking ideas, gardening tips, as well as some unconventional uses for the potato. You'll know so much about the potato, that when you're sitting at the pub sipping your green beer, you'll be spewing facts like a true Irishman. 

Cheers!

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March is Nutrition Month! 

To help with reducing your food bill, while also increasing your nutritional health with quality foods, on this episode, we discuss ten foods to consider for your weekly meals and grocery shop.

 - five foods to include 

 - five foods to reduce 

Resources:

https://food-guide.canada.ca/en/food-guide-snapshot/

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

Meditation apps:

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

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

On this episode, we cover why night shift can be 'risky business', as it can have negative impacts on health and affect your overall quality of life.

Eating at night can have an impact on our internal clock or chronobiology, and the timing of eating plays a critical role in our overall health. Eating big meals after midnight can lead to long-term health problems.

We discuss four key strategies to help improve quality of life while working night shift.

Plus, we get a surprise pop-in by our good friend, Jacob,  a local firefighter, whose job involves a rotating schedule of shifts, including nights.  Jacob offers some wisdom from his years of experience and shares his secrets for dealing with shiftwork.

Resources:

How sweet it is ♪♫....seems to be the mantra of many. Sugar is like the devil in disguise. We all crave it's sweet delicious flavour, but too much of a good thing can have detrimental affects on our health. 

On today's episode, we discuss how to identify sugar in the products you're consuming, how much is too much, and how it impacts our health. 

In this episode, we discuss gout, one of the oldest forms of arthritis. Ironically, it has a lot of history, but continues to grow, as a chronic condition, in this day and age in our society.

We cover:

 - what gout is and how it feels to have a 'gout attack'

 - how common gout is with incidence & prevalence around the world

 - dietary culprits and other lifestyle conditions that increase risk of gout in certain populations

Most importantly, what is the solution to gout and what are some key factors to help prevent recurrence, for those at risk.

Resources :

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. 

Today, we have a passionate and lively interview about 'diet culture' with Lisa Duncan, ISSA Certified Personal Trainer and owner of Activate Athletic Studio.

Diet culture is so pervasive in our society. We break down some of the myths around mind/body health and happiness and how perfection is considered 'normal' but is never really achievable. 

We discuss some of the key factors of diet culture as well as how to spot 'diet culture agenda' in the fitness and wellness industry. Plus, we broach the topic of multilevel marketing 'nutrition products' that prey on people vulnerable to messaging that promises weight loss in an unattainable way that further perpetuates the ideal body myth.

Lisa opens up about her own battles with diet culture and offers some excellent advice on how individuals can ditch diet culture and learn to question their motivation for wanting to lose weight or achieve a certain body type.

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.

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:)

Today, we interview Kim Tirapelle, RD, of Active Bariatric Nutrition. We'll hear about who her clients are and how she supports them in their journey of active, healthy living after bariatric surgery.

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.

There are populations in society who have a higher propensity of developing iron deficiency due to lifestyle and health issues.

Women, children and seniors have an increased risk for having low iron stores and hence, may end up with iron deficiency anemia. Healthy men on the other hand, generally have adequate iron stores and too much iron can be detrimental for health, in terms of developing chronic disease in the long-term. 

There are different types of iron in our foods. 

Heme iron - animal sources

Non-Heme Iron - plant sources

Animal sources of iron are more readily absorbed in our diet and there are strategies that people can incorporate to help increase the absorption of iron in the diet. 

There is a myth that most vegetarians end up with iron deficiency anemia. This is a misconception. Iron is a nutrient of concern for people who don't include animal products in their diet, but, there's not a higher proportion of vegetarians who are anemic compared with non-vegetarians. 

Iron deficiency is the most common nutrient deficiency in North America but there's not a higher proportion of vegetarians compared to non-vegetarians who develop anemia. Low iron is common in people who eat meat and animal foods too. Generally, it's more related to the quality of the diet overall.

When we eat, there are certain things we do that may increase or decrease the absorption of the iron that we have in our meals and snacks.

In this episode, we discuss factors that help increase absorption and factors that decrease absorption of iron in our gut. We discuss strategies for meal planning to maximize iron absorption and meal & snack ideas that are iron-rich.

In today's episode, Sandra and Rob discuss 'everything avocado', including important health benefits and tasty recipe creations. 

As avocados have come in and out of favour over the years, due to their high fat content, Sandra helps dispel the myths about avocados and discusses the reasons for their (much deserved) resurgence in popularity. 

From head to toe, there are lots of incredible health advantages to including avocados in your meals and snacks.

There are so many ways to make avocados tasty and incorporate them into recipes. Savoury or sweet, the amazing avocado is one of the most versatile fruits around.

How will you use avocados (in a new way for you) after listening today?

Gallbladder and bile health. 

One of the most common surgeries in North America is removal of the gallbladder and it could be prevented. Many of the issues with the gallbladder stem from diet and lifestyle factors.

Learn the 5 F's for risk factors with gallbladder issues as well as other lifestyle considerations.

Common symptoms of gallbladder problems include - bloating/burping, pain, and stool changes.

We conclude with five dietary strategies to help prevent gallbladder problems and improve bile health.

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/

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!

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

The holidays and Christmas time can be a wonderful time with holiday cheer and taking stock of your blessings. For many though, it can be the most stressful time of the year.

There are two undisputed facts when it comes to food. We all need it, and it's getting more expensive all the time. But, there are a few tips and tricks that might help with that. On this week's episode, we'll be discussing some practical ideas that'll help keep your weekly food costs down. Plus, we'll give you a budget friendly shopping list and some meal ideas to go with it. Check out the blog here: "Healthy Eating Doesn't Have to Cost Your Retirement Savings"

For healthy eating on a budget:

Track Spending

By tracking your spending for a week or a month, it will help to monitor the incidental-type food/beverage items that may be eating up your food budget.  'Incidentals' such as take out coffee, drive-thrus, convenience store packaged food, Door Dash, and restaurant meals are all budget killers.

The 'Latte Factor' was coined by David Bach, author of "Smart Couples Finish Rich". It is the concept that spending money on a specific item daily adds up. Instead, if you were to make your coffee at home most days, you would save money and overtime, it would really add up.  

The more convenience, the more you'll pay - for example, a meal someone else makes, and brings to your door is going to cost more than making a meal from scratch

Meal Planning

Inventory , make a list based on what you need for meals for the week. Taking a photo of the inside of your fridge and/or pantry may help jog your memory in the store.

Prepare for the grocery shop vs the spontaneous 'pop-in', when you may be hungry, more likely to reach for the easy, convenience items, luxury items or junk foods (not staples). Plus, the store may be more crowded, which can affect your ability to make wiser choices. 

Make a List

Going with a list can help reduce food waste as you have a meal plan and know when and how you can use the food items. 

Going to the store with a plan and not being hungry will help you stick to your list. Plus, having discipline while shopping and being aware of marketing tactics and advertising that may sway you from your intended purpose of shopping, will help you stay within your budget.

Grocery Store Shopping

Shop the perimeter - can be a way to start. 

We have a list of about 20 items that will offer multiple meal ingredients for the week for breakfast, lunch and dinner options.

Produce: 

purple cabbage, carrots, bananas, potatoes

frozen berries, spinach

Bakery:

whole grain bread - store brand

Dairy:

milk, eggs

Deli/Meat:

whole chicken

Bulk Section/Canned Items/Miscellaneous:

nuts- peanuts, walnuts

seeds - pumpkin, flax

lentils (dried)

oatmeal

canned tomatoes, canned salmon, canned kidney beans

peanut butter

pasta, rice

On today's episode, we interview Scott Fickerson, from Ventura, California. 

Scott has a Master's Degree in Human Performance and is currently an associate Professor of Health at Santa Barbara City College. 

He is a multi-disciplined 'plant powered' athlete, and for the past seven years, Scott has followed a strict plant-based vegan diet.

We discuss how to fuel yourself without animal protein and dispel some common misconceptions about plant-based eating.

Nutrients of concern for vegan diets are covered, and how to ensure these vitamins/minerals and other nutrients are met.

Plus, Scott gives some examples of ways to fuel your run! 

Sandra throws Rob a curve ball this week, with a protein pop quiz :)

A few of the questions asked include:

What is protein and why do we need it?

Are we getting enough protein in our diet?  

Is the source of protein more important than the quantity? 

See how Rob does on this quiz and test yourself with some of the important questions about protein!

Resources include:

Tim Cassettari - "Elevating Plant Proteins: How and Why?" Dietitian Connection.com

David Sinclair - "Lifespan"

Dale Bredesen - "End of Alzheimer's" 

Dr. Patrick Holford - "Optimal Health"

Leslie Beck, RD "Heart Healthy Foods For Life"

Brenda Davis, RD, Vesanto Melina, RD - "Becoming Vegetarian"

Vitamin K and Blood thinners - Warfarin Diet

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:

How do food and mood influence each other? Does it really matter if you have that donut instead of the apple? 

There's more evidence showing that what we eat is related to our brain health, including our moods and how we feel. Plus, if there's deficiencies with specific nutrients, this can negatively impact our brain neurotransmitters and feelings.

Today, we discuss :

   - 7 Nutritrients for Brain Health

   - Which Foods to Limit to Help Mood

Plus, how emotions/thoughts and feelings drive our food choices. How can we unlearn poor dietary habits and problematic mindsets that may keep us stuck eating too much junk.

Resources:

"Healthy Fats for Life" - Karlene Karst, RD

"Optimum Nutrition for the Mind" Patrick Holford

Dr. John Ratey, neuropsychiatrist

Dr. Michael Gregor, NutritionFacts.org

Dr. Robert Heaney, Vitamin D researcher

"Foods For Thought" Nutrition's Link to mood, memory, learning and behaviour - Baldwin, Griffin, Kissinger

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:  

In today's episode, we cover everything 'bean'. 

What are beans and legumes? Why are they important for health?

What are the general nutrients in legumes?

Why are they important for longevity?

Legumes are a staple in cuisines from all around the world, are sustainable for the environment, and are easy on the budget.

We discuss five simple and easy bean recipes to help incorporate more legumes into your weekly menu for your family. 

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

Today, Rob and I discuss : 

What is celiac disease? What proportion of the population is affected and what are the general symptoms and aspects of diagnosis that a person can expect. Plus, importance of healing the gut after contact with gluten, and the resulting injury to the intestinal lining.

Why eating gluten-free products isn't the best way forward with celiac disease. 

What are the four main foods that naturally contain gluten, and the variety of common, processed foods that come from those main foods, plus some surprising places that gluten is found in our environment.

Five ways to support health with celiac disease to live a long and healthy life.

Resources

Canadian Celiac Association

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.

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.

Good nutrition is a pillar to health and quality of life as we age. In Canada, it's estimated that more then 50% of hospitalized people over the age of 65, are clinically malnourished. 

On today's episode, we'll take a look at some simple self assessment tests that help you recognize malnourishment. We'll also give you 9 tips on how to improve your diet and nutrition. 

Many of the effects of aging are preventable and it all starts with good nutrition and healthy lifestyle habits.

On todays episode:

- why salt isn't necessarily the main problem for people with high blood pressure. 

- how diet quality is critical for improving circulation and preventing hypertension.

- why hypertension is called the 'silent killer'.

- lifestyle factors, including diet that help reduce blood pressure.

- 5 Dietary Strategies to help with blood pressure management.

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. 

It's that time of year.....back to school, which means, you guessed it.....packing lunches! 

On today's episode, we'll give you some great tips on packing a healthy nutritious lunch. Learn everything you need to help your kids not only pack their own lunch, but make it healthy and exciting. 

Not going to school? No problem, there's still some good healthy advice in here for everyone else so join in as we have another fun and informative chat about food and nutrition. 

Seeds are such an important part of our diet but they are often overlooked. They are the beginning of life and as such, have loads of nutritional benefits such as omega 3 and 6, fibre, protein, calcium, and prebiotics. Seeds are also a lot more affordable than nuts which is an important factor with today's rising food costs. 

On today's episode, we'll be discussing a variety of different seeds such as hemp, chia, and flax, as well as some more common ones like pumpkin, sesame, and sunflower seeds. Learn all about why they are such a nutritional powerhouse, as well as how to include them in your diet.

Just like the eyes are a window to your health, the skin too, can reflect what's going on inside the body, including gut health. What you eat can affect skin and overall health. With 85% of teens in the industrialized world experiencing pimples and acne, lifestyle and diet has a big role to play. 

Skin may be an important link to connect the prevalence of acne and the epidemic of inflammatory health conditions later in life. In some parts of the world, where a more traditional diet is predominant,  there is a lesser occurrence of acne and other inflammatory health conditions.  

The convenient diet with overly processed, sugary, greasy, and fried foods, may contribute to issues with skin health, which can lead to other lifestyle diseases.

 Join us on today's episode about nine critical nutrients for skin health, including collagen, plus learn why orange foods in particular, are so important to 'love the skin you're in'.  

Rob and Sandra discuss what heartburn or acid reflux is and why it's so common. 

Risk factors, including diet and lifestyle are covered, as well as main triggers that aggravate heartburn symptoms.

To support lifestyle changes to prevent heartburn, Sandra and Rob list TEN tips to help prevent and heal heartburn.

It's summer barbecue season and most people have heard that grilling may be linked to increased risks of cancer development.

What are the harmful effects of grilling?

Factors to consider while using the barbeque, include;

1) the type of food

2) what you do with the food before it hits the grill

3) how long you cook it for

We discuss seven key factors to grill in a healthier way. 

Before signing off, Rob and Sandra compare the nutrition facts of a few favourite summer bbq accompaniments such as potato salad, coleslaw, etc.

Grab an icy drink and enjoy the edutainment !:)

Eggs - Mother Nature's multivitamin. 

There's been a lot of conflicting messages over the past few decades about eggs, cholesterol and health. 

Why the controversy about eggs and health?

What are the nutritional benefits of eggs and the practical considerations? What about vegetarians?

Eating just the white...is that a yolk ???  The egg, the whole egg and nothing but the whole egg is the best way to enjoy these nuggets of goodness :)

Does the health of the hen make a difference to the quality of the egg?

Listen in, as Rob and Sandra crack the case about eggs and health....all in a nutshell....er, eggshell.

Today's episode is all about intermittent fasting. What is it and why would I do it? Is it safe?  How do I fast? Learn all the ins and outs of fasting and decide if it's right for you. 

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! 

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.

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.

Do you ever feel out of control around sweet foods?

Are your sugar cravings driving you to eat foods when you know you're not hungry?

Our brains are wired for sweet tastes and there's many physiological and psychological reasons we have sugar cravings.

Sugar brings us feelings of calm and comfort. There's no wonder we crave sweets, especially when tired or down.

If you experience sugar cravings regularly or feel out of control around sweets, take a closer look at your diet and lifestyle. There may be things that are missing in your diet or ways to improve lifestyle habits that can help curb sugar cravings.

Join us today when we discuss how to curb cravings when you feel addicted to sweets.

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!

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

What are the top health problems men are 'winning' at?

Why do men die sooner than women?

What are the main lifestyle habits that are detrimental to men's health?

Join us for our discussion today on men's health and learn five key factors that help men live longer, and optimize their performance and health.

Plant-forward eating is growing. Trends including dairy-free, plant-based alternatives, are extending in to food products beyond milk to plant-based yogurt. There's soy gurts, almond gurts, oat gurts and cocoyos. Discover some basic yogurt facts, health benefits of plant gurts and what to look for on the label of your favourite plant gurts.

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!

Have you heard about the 'anti-inflammatory diet'? What is it? What does it mean exactly? There are millions of people worldwide who suffer from the effects of chronic inflammation. Join Rob and Sandra on today's episode, as they discuss inflammation, as well as some strategies to reduce it through food choices and lifestyle. 

Today, we're discussing another often overlooked nutrient, calcium. Our bones and teeth, as well as a host of other bodily functions, rely on a good source of calcium through our diet. Learn what calcium is, why we need it, how to get it, and some of the issues around getting too much, or not enough. 

In one end and out the other. Today, we're talking all about fibre. What is fibre, why it's important to our overall health, and how 95% of the population does not include enough in their diets. We delve into types of fibre, amounts in food, and specific tips for increasing your daily fibre intake at breakfast, lunch, dinner and snacks. Join Rob and Sandra to get the lowdown on dietary fibre.

On today's episode, we discuss some common sleep issues and how they can affect your health. We'll also give you 9 tips for getting a better night's sleep. 

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.

Keeping your brain healthy and young can be influenced by diet and lifestyle. 

With the increasing rates of dementia, there's emerging evidence that feeding the brain using the MIND diet can reduce your risk of developing Alzheimer's. Supported by research, studies are showing that the MIND Diet, a combination of the Mediterranean and DASH diets, can help to influence the path of brain health into your golden years.

Join Rob and Sandra in this episode to learn all about how to start adopting the MIND diet to help lower your risk of dementia. Start sooner than later for positive benefits.

Open your mind and say ahhh :) 

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.

On today's episode, Rob and Sandra discuss the plethora of nutrition trends and fad diets that have shared the spotlight over the past century. You'll recognize some, get a chuckle out of others, and roll your eyes at few too. It's a pretty interesting stroll down diet lane! 

We are joined today by special guest Angus O'Shanahan. Listen in as we discuss not 10....but 11 green foods to transform your health. 

Today, we're focusing in on eye health. From Vitamin E to zinc, to lutein and beyond, learn 10 Eye-Opening Nutrition Facts that can have a big impact on the health of your eyes.

This episode is all about reading food labels. Learn what the 'nutrition facts' are, which items to avoid on the ingredient list, as well as some tips for understanding the marketing claims used by food manufacturers.  This is one you don't want to miss!

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 to buy whole, minimally processed foods of Mother Nature's bounty.

In this second part of Sexy Foods, Rob and Sandra discuss aphrodisiac foods to boost libido.

Twenty two specific foods are revealed along with their ancient history and folklore to provide listeners with a titillating learning experience. Fruits, vegetables, nuts, beans, and seafood, as well as some other culinary gems are reviewed for their libido boosting attributes.

Join Rob and Sandra in this invigorating discussion on the holistic review of food as fuel. Learn how to naturally boost happiness hormones through lifestyle, and discover which foods can help with optimal circulation to make you feel your best....in and out of the bedroom!

This episode is all about cancer prevention. Listen in as we discuss environmental and lifestyle factors, including diet, that can influence cancer risk. 

On today's (second part) episode, Rob and Sandra carry on with their discussion about the vitamins and minerals that are important for immune health. There are many supplements available on the market these days. We discuss the reasons why it's better to get your nutrients from food, rather than relying on supplements for health. Learn about the main nutrients you need for a healthy immune system.

On today's episode, Rob and Sandra discuss the vitamins and minerals that are important for immune health. There are a variety of different supplements available on the market these days. We discuss the reasons why it's better to get your nutrients from food, rather than relying on supplements for health. Learn about the main nutrients you need for a healthy immune system. Part 1 of 2.

Your pre-teen daughter states that she is not going to eat any more meat or dairy. This presents some challenges to the family for meal preparation. In this episode, we discuss what nutrients are important for this stage of life and how to incorporate some food ideas to ensure she meets her nutritional needs.

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 !:)