Created with Sketch.
Real Food. Real Conversations.
40 minutes | Jun 9, 2021
Why Willpower Will Fail You
Find out what willpower is and why you actually don't want to rely on it to meet your health and wellness needs! We've heard a lot about how willpower can help you meet your goals, but what if we addressed it from another angle? Do you know how it can actually hurt you? Jenn Trepeck is described as a “force of nature" in the wellness space. She is an Optimal Health Coach, Podcaster and Business Consultant. After graduating from the University of Michigan Ross School of Business, Jenn founded Better Life Now LLC while working full time in hedge funds. After over a decade of coaching clients, Jenn started Salad with a Side of Fries Podcast to help pay it forward and reach a larger audience to teach the nutrition education we are all supposed to know but no one ever taught us. Jenn implements revenue generating wellness programs in doctors' offices, salons and spas to further expand impact and help change the state of healthcare as a Certified Transitions Lifestyle Coach and Consultant with nutraMetrix Custom Health Solutions. When not hunkered-down at home during a pandemic, Jenn is typically working out at Physique57, discovering hidden gem restaurants in NYC or traveling to spend time with friends and family. Click here to book a free wellness discovery call with Jenn! What is Willpower? The easiest way to describe willpower is that it is how we make decisions and what motivates those decisions. It is like self control, and stems from a very complex neurological and hormonal function. How Willpower Works Generally our day starts strong. We make our best decisions in regards to our wellness, but as the day goes on it can go "downhill" as people say. In the course of the day we make many decisions, and as those pile up, so does our ability to make them. This is called decision fatigue. Willpower is like making a decision and you need a brain in good form in order to make that decision. Since willpower is based on making decisions, our willpower changes as the day goes on. This is why you may find yourself choosing more wholesome options at the start of the day and turning to those not so wholesome snacks as the day goes on. The Science Behind Willpower All of this is very science based. As we wear out, we need to replenish our bodies with it's needed sources of energy. One main source is glucose, which is carbohydrates. Our brain especially needs carbs in order to function at it's best. Which is why we crave things like sugar or carbs when we are tired or drained. This helps us balance our blood sugar so that our brain can function at it's best. This goes back to the caveman days when our fight or flight response was triggered as we faced real dangers, like being attacked by a bear. Our body needed that quick burst of energy in order to fight to stay alive, or flee to save ourselves. However now, most of our stressors are mental versus physical. But our systems are still acting in the same way. It has not changed like our lives have. We also need to take other factors of brain science into account. When making decisions, are we operating from the emotion center at the back of brain (using fear and stress) or are we using the reasoning center in the front of the brain (using ordered thinking and problem solving). When it comes to making decisions with food. All the senses are involved (seeing a commercial and billboard or smelling a bakery etc). It isn't as simple as one might think. By using willpower we can also ignore the sensation coming from our body that help us decide if we are hungry or full. Is Willpower Needed? The real question is do we need to rely on willpower in order to make healthy decisions for our wellbeing. When people reference willpower they are focusing on the act of resisting desires. Studies have shown that people spend almost 20% of their waking hours resisting desires. By relying on that for our health,
40 minutes | Jun 2, 2021
A Vegan Vending Machine Story
When it comes to vending machines, vegan options are hard to come by. And one that is filled with all vegan treats is unheard of. Until now! These two women are taking the world by storm with their new product, a fully vegan vending machine! Listen to find out why they are doing it and the barriers they are breaking. Introducing CEO’s Gabriella Rubin and Aurellia Cammock the Founders of VEGMI LLC. Gabriella is 24 from Staten Island, NY and Aurellia is 25 from Brooklyn, NY. VEGMI is a vegan vending machine business that is designed to offer snacking options for everyone. They also launched a global vegan market place in April 2021. Their mission is to save animals, stand up for human rights and help bring income to people all over the world. Vegan Vending Machine Options The goal of VEGMI is to replace every vending machine out there. To make grab and go snacks accessible for all, regardless of diet, allergy and perference. Right now there, are not always options in vending machines for a variety of needs. And if there are, trying to figure it out while looking through the glass at something you may or may not be able to read is downright impossible. VEGMI has the snacks clearly labeled so that you can grab and go without stress. The snacks encompass foods that are vegan, gluten free, kosher, soy free, non gmo, organic and more! Reasons to Have a Vegan Vending Machine The mission for VEGMI is focused on accessible food for all but it's also about giving opportunity to everyone. They want to make everyone feel included, so when you're needing that easy quick option there is something for you, no matter what diet you must or choose to follow. What we consume directly corresponds to how we feel, so we need some healthier options out there for those that want them. And currently, most vending machines do not provide that. Also, we need access to these types of options in all societies, money or not. We can't continue to sit back and watch our lower socioeconomic neighborhoods not have the same accessibility. VEGMI also wants to create an opportunity for everyone. The VEGMI vending machines are individually owned, so anyone that wants to start their own business has the opportunity. Gabby and Auri (we're besties now so I feel like I can call them by their nicknames), want to help people creating an income. Be their own boss and have that residual money coming in. Things Inside a Vegan Vending Machine There are so many options for what can be inside a vegan vending machine! The idea is to allow each person to own their own machines, and then they can make up what they want inside themselves. If they want it all healthy options, then great. If they want it all vegan or all kosher or all organic, then they have the choice. Some of the types of snacks you can find in a VEGMI machine are: OreosPotato chipsPretzelsProtein barsBada Bean Bada Boom snacksTrail mixYum EarthPumpkin seedsNutsMade Good snacksHippeasVeggie chipsAnd so many more! Where to Find Vegan Vending Machines The idea is to replace all vending machines with VEGMI machines. So truly, anywhere you see a vending machine is a great place to find VEGMI. A few places that you can find them are: SchoolsShopping MallsOfficesAuto body shopsGyms Apartment complexes Hospitals Nursing homes Challenges in Creating a Vegan Vending Machine The biggest issue is first to get people familiar with the snacks. One strategy is to have something they know, like Oreos, in the machine. Oreos are vegan, but many people don't know that. So if we break the stigma that vegan snacks are everywhere, even things you are used to eating, it will make people feel more comfortable. Vegan and healthy snacks are tasty, it's not all just nuts and fruit. Once someone is interested, they are able to explore the other options, and may be open to trying new things. Even healthier things that they may have not selec...
33 minutes | May 26, 2021
What is Intuitive Eating Anyway?
We are unpacking the truth behind what intuitive eating really is, clearing up any misconceptions and shedding light on its benefits! The phrase intuitive eating is thrown around the internet often. But what actually does it mean? There is a lot of misinformation out there and today our guest nutritionist is giving us the truth! Steph Gaudreau, NTP, is a nutritional therapy, intuitive eating, and strength training expert helping purpose-driven women build stronger bodies and healthier relationships with food. In her best-selling book, The Core 4, she details a four pillar approach to building health, embracing your body, and owning your power. Steph is trained in biology and human physiology and is a Nutritional Therapy Practitioner, Certified Intuitive Eating Counselor, and USA Weightlifting Sports Performance coach. Her weekly podcast, the Listen to Your Body Podcast, has 3+ million downloads. She’s an international speaker that has been featured in Outside, MindBodyGreen, SELF, and ESPN Radio. Make sure to check out her FREE Food Freedom Mini course! What is Intuitive Eating? Simply put, intuitive eating is a set of 10 principals that you use to improve your relationship with food, yourself and your body. It is when what your body is telling you (as in your likes dislikes, etc) merges with the external stuff you are exposed to (like things you should and shouldn't so, what's "bad" or "good," etc). Th goal is to find overlap between what the external world tells you and your internal world to achieve optimal health for you. Everything we consume online and in the media has made people more disconnected with our own bodies and it's needs, so it helps bring us home to our body. Intuitive Eating and Mindful Eating Intuitive eating and mindful eating have a lot in common. Mindfulness is a component of intuitive eating, but intuitive eating goes a lot further and deeper. Both are centered around the concept of honoring your body, being present and in tune. Both have many studies, but one main difference is that the studies associated with mindful eating tend to be centered on weight loss. However intuitive eating is weight neutral. You can also get certified to be an intuitive eating counselor. The Basis of Intuitive Eating Intuitive eating was first coined in 1995 by two registered dietitians, Evelyn Tribole and Elyse Resch. It is based on 10 principals: Reject the Diet MentalityHonor Your HungerMake Peace with FoodChallenge the Food PoliceDiscover the Satisfaction FactorFeel Your FullnessCope with Your Emotions with KindnessRespect Your BodyMovement- Feel the DifferenceHonor Your Health- Gentle Nutrition While it has been around a while, it's really in the last few years that it has caught on. There are over 150 studies and growing, going into things like the efficacy of intuitive eating for mental and physiological health. Weight Loss and Intuitive Eating Intuitive eating is a weight neutral practice. Weight is something that is not focused on and can go up, down or stay the same. Honoring your hunger is one of the principles of intuitive eating. This not only focuses on the idea of eating when you are hungry, but also learning to feel your body's cues of satiety. Hormone signals for satiety don't happen in the first 5 minutes of eating, so the simple act of slowing down gives your body a chance to catch up and allows you to feel when you are full. So instead of counting your calories and allowing that to control what you eat, learning to honor your body's natural cues is the focus with intuitive eating. Diet Culture In intuitive eating, you work on making health promoting habits that stick and that have potentially no bearing on weight. Because weight and health has been so connected for so long, it's hard to break the habit of connecting the two. The goal of intuitive eating is to improve your relationship with food a...
25 minutes | May 19, 2021
Food Accessibility in Health and Wellness
Food accessibility is an area not taken into consideration often enough when we talk about wellness. Healthy can be done in many forms! The online world makes us feel like if you don't eat fancy products you can't be healthy. From superfoods to super grains, it's a super amount of money! The Evolution of Healthy Food Being what they call "an influencer" I see it all online. From people pushing fancy products with the promise of optimal wellness, to the opposite side of simply being able to access food for some populations. In today's almost post pandemic world, health is of uttermost importance. So why do we focus on creating newer "better" products instead of trying to find ways to get simple wholesome food to all populations? I consider myself very blessed to afford what we do. Yes, we work hard for it but my families history wasn't an easy road. I am first generation Greek, my parents were Greek immigrants to this country. When I was little, both of them worked full time in order to get food on the table and give us a good life. However my mom came from very little. She grew up poor in the mountains of Greece, not knowing if she would have food every day. She was one of the only women to go to high school and the first woman in her village to attend college. Back then, at 13 the women were brought home and married off. But my grandmother saw a light in her that needed to be fueled. So my mom was pushed to get an education. My mom is a hero in my eyes. She taught me the concept of hard work, and accomplishing dreams. She worked her ass off to give us an incredible life, and now lives very very comfortably. She gives a lot to the less fortunate, not only here in San Diego but also to family back in Greece who live on barely anything. She has volunteered and mentored at the homeless schools and basically is an incredible human. I tell this story, because I was raised on good wholesome healthy food. My mom also grew up eating all whole fresh foods, when they actually had food, because that was what they could grow and trade for. No superfoods. No fancy products. But here we are in America today where it seems if you can't afford Whole Foods prices, you are screwed. Except, you aren't. Social Determinants of Health If we are going to make health something all people can achieve, we need to take certain things into consideration. We need to think about where people are born, work and continue their life. There are social determinants that must be considered such as socioeconomic status, eduction level, the actual physical environment, their social networks, where they work and access to healthcare. While this is a deep discussion that could go on for hours, I will touch upon a few of these aspects and why we need to work on changing the narrative. Economic Access to Food The most talked about issue with a healthy diet is being able to afford it. If you can't shop at Whole Foods, is there still hope you can live in ultimate health? There are so many factors with economic access. From the income you bring in, your expenses, the debt you have, your medical bills and other supports. They all play a factor. Physical environment While money is a major issue, we also need to think about the fact that some people can't even get to places that offer fresh nutritious food. We take for granted how easy it is for those of us that have cars to get places. If you cannot afford a car, you rely on public transportation to get around. Not only does that take longer, but it also may not get you close to what you need. Where you live and what you have around you is an important factor. The grocery stores in your neighborhood, access to public transportation to get to them if walking isn't an option, and even the safety of leaving your home at the hours you have open to get that food should all be considered. Education and health
56 minutes | May 12, 2021
Food Waste Solutions for a Better Planet
The health of our planet needs our support. Being creative with food waste by reusing, recycling and upcycling is a great first step! My guest today is a food waste solutions expert! She has all the tricks to help us move closer to saving our planet. Known as The Plant-Powered Dietitian, Sharon has established an award-winning career in the field of plant-based nutrition and sustainability. One of the most widely recognized registered dietitians in the world, Sharon is an accomplished writer, editor, blogger, author, speaker, professor, advisor, and media expert. Sharon has authored over 1000 articles in a variety of publications, including Better Homes and Gardens, Oprah Magazine, and LA Times. Her latest book, California Vegan: Inspiration and Recipes from the People and Places of the Golden State, was published on March 1, 2021. And she’s currently working on her fourth book on plant-based eating due for publication in 2022. She serves as the nutrition editor for Today’s Dietitian, associate faculty in the MS of Sustainable Food Systems Program at Prescott College, judge for the James Beard Journalism Awards, nutrition consultant for several organizations such as AICR and Oldways, and co-founder of Food and Planet. Sharon recently completed her Master of Science in Sustainable Food Systems from Green Mountain College in Vermont. And she still has time to blog every day for her popular online community (400 K members strong and growing) at The Plant-Powered Dietitian. Living in the sustainability mecca of Ojai, California with her husband and two dogs, Sharon enjoys tending to her own organic garden, visiting the local farmers market, volunteering in local environmental organizations, and cooking for friends and family. What is Food Waste? Food waste is when you discard edible nutritious healthy food, basically throwing away food that can be eaten. 40% of our food supply is wasted. That's crazy! This is not just about food going bad, it's about waste happening on many different levels. A lot of it is happening at the consumer level, in our household, when we shop at the grocery store and when we eat at restaurants. While it also happens at the grocery level and with the restaurants themselves, a lot is a result of what we do. All of this food is wasted while 12% of our population has food insecurity, meaning they don't know if they will have food to eat. Why Food Waste is Happening There are many reasons why food waste happens in our country, but a large issue is our food is relatively inexpensive compared to other countries. A study was done on the percentage of income we put towards food and when compared to other nations, it's a lot lower. This info is purely statistical and not related to food insecurity or those that cannot afford food. Since we put a lot less of our salary towards food, we don't value our food as much. Therefore, wasting it isn't something that we think about as an issue. Also, we don't use the entire plant when it comes to produce. We tend to throw away a lot, things like carrots tops, peeling veggies and fruit when the peels are edible and stalks of broccoli. Also, here in the US we are disconnected from our food system. Many people have never been to a farm, so we don't stop to think about all that goes into getting our food. Another issue is our perfection principal. If produce isn't perfect, it isn't good enough to buy or sell. From blemishes to off shapes, we tend to buy the produce that does not have these issues. And grocery stores only display those that are perfect as well. We also don't understand the expiration dates on packages. What are actually best buy dates, we take as an expiration. But in fact, many things are good well past the best buy date. Another huge issue in our country is our problem with portion sizes. This is actually factual, if you compare our portion sizes to other countries you can see a ...
68 minutes | May 5, 2021
Mindfulness Practices Beyond the Yoga Mat
Mindfulness practices are not just for yoga! When you take them beyond the mat, you begin to feel better and live a life you thrive in. While many people think mindfulness is something you do while in yoga class, there are many ways to bring it into your life. It doesn't have to be complicated, but the results are so beneficial! Donna Jones is a senior leadership executive with nearly twenty years of experience in the healthcare industry. As a registered nurse and community health leader, Donna is intimately familiar with the multitude of concerns associated with a hectic modern lifestyle. Donna credits her own wellness journey to saving her life during a time of intense personal stress and change. Working her way up the career ladder in a competitive field while obtaining four degrees and multiple certifications, Donna knows exactly how it feels to push yourself to your limits in your life and your career. Through adopting strategic wellness practices and accumulating a multi-faceted lifestyle toolkit, she was able to not only overcome the odds stacked against her, but to thrive. Donna’s desire to share her knowledge with others prompted her to begin (R)evolution Healthstyle, a 360-degree approach to wellness and healthcare that strives to prevent the common diseases and illnesses she saw plaguing those around her. Through plant-based, holistic strategies, Donna helps her clients create stress-free, health-filled lifestyles. With the help of yoga and meditation, the (R)evolution Healthstyle plan allows clients to become more present and to gain clarity wherever they happen to be in their busy lives. Donna is confident that she can help you create the vibrant, energetic life of your dreams. You can reach her at her website above or on Instagram. You can also grab her free Plant-Based Grocery Shopping Guide! The Definition of Mindfulness Mindfulness is a broad term. It refers to an awareness that arises from paying attention when living on purpose, being present in the moment and doing it all in a non judgmental way. The root is in compassion, both with others and ourselves. Overall wellness isn't just about the food we eat, it has to do with the wellness of our mind, body and spirit. We put a lot of emphasis on the food piece and not enough emphasis on the mind and spirit. Mindfulness helps us focus on all areas. While the mindfulness practice starts on the yoga mat, the practice can be brought into regular life with amazing results. Because the world today is filled with technology and instant access to just about everything, being mindful takes effort. Pillars of Mindfulness Mindfulness is not just one thing. There are a variety of characteristics that make up the concept of being mindful. A few of them are: Being purposefulNon judgmentBeing present in the momentCuriosity and self awareness These aspects can be woven in to every day actions but can also be part of a meditation practice. Mindfulness is multifaceted and can be done in just about every situation. Bringing Mindfulness into Life Many people start with yoga in order to get familiar with a mindful practice. There are so many types of yoga, and something for just about eveyrone. It can even be as simple as breath work, closing your eyes and just breathing as you pay attention to your breath. You can also begin with meditation. It can be done with music, just sitting in quiet or simply taking a few minutes to focus on the moment. It doesn't have to be complicated. Another way to practice mindfulness is journaling. From full journaling or just writing down a few things you are grateful for, it helps you focus on the moment. You can also just simply be in the moment. Sitting and being. It's that simple. Many people think that you have to rid your mind of all thoughts, This isn't true, it's ok to be aware of them, you simply need bring yourself back. Mindful eating
62 minutes | Apr 28, 2021
The Toxicity of Diet Culture
Diet culture is the thought that people are worth more or less based on their body size. Find out how we can move beyond this toxic idea! It is important that we as humans make moves away from the negative environment that is diet culture. With mental health needs on a huge incline, fighting the idea that our worth is tied to our body is so important. Breanna Danielle is the founder of the lifestyle and wellness site WhereSheBegins.com Breanna combines her love for research and passion for wellness through her online work of creating a safe space for POC to improve their mental, spiritual and physical health. When Breanna isn’t working on content or teaching classes, you can find her being a foodie at your local vegan bakery. Living a plant-based lifestyle has been a long and rewarding 8-year journey, and she uses her lessons learned along the way to inspire others to change their lifestyle habits. You can connect with her on Instagram via @plantbasedbre. You can subscribe to her newsletter for awesome info here! What is Diet Culture? Diet culture is the overall idea that your worth, value, morality are tied to your body size. It focuses on how we look on the outside, and not who we actually are. Diet culture exists everywhere, from the infiltrated online world and social media, to places like doctors offices and clothing stores. Nutrition, workout culture, health and wellness spaces are filled with a particular body type. But food and exercise are really just a small part of overall wellness. Why is Diet Culture Toxic? A main problem with diet culture, is that it is everywhere. It affects every size, it affects every race. The idea that you must change your body to look a certain way reaches all people. We are conditioned to believe these things from a very young age. This creates stories in our subconscious which drive our future actions. If our stories are based in the toxicity of diet culture, then our actions will follow suit. Diet culture is found in such a wide array of areas in our life, that it is hard to escape. It takes work to undo the harm it has laid. You must put effort into training your mind to think differently. Another aspect of diet culture is the idea of toxic positivity, the need to be positive all the time. This is not reality When we don't accept and process our negative emotions, we are pushing them down and eventually they will burst. This toxic positivity is seen online constantly. It's the picture perfect house, mom, relationship, child. A pretty painting that is simply one snapshot of a real life. It's a highlight reel, but the problem is people take it as the whole movie. Identifying Diet Culture Bre says that diet culture started affecting her as young as 14 when she started to feel that she needed to lose X amount of weight. She was an active young woman, but still remembers having pediatricians tell her she was overweight. Many doctors still do this today. Without a full exam and deep dive into a persons life, and simply based on the number on a scale, they turn to weight loss as their go to sugestion. This is diet culture. It's based on the idea that a bigger body size is not acceptable. Except bigger does not necessarily mean unhealthy. Health can be achieved at all sizes and a deep look into someones life needs to be done before suggestions are given. Beauty culture is also very infiltrated with diet culture. The standards in beauty do not represent the real population. From the clothes sold in stores, to the products we are pushed to buy. The stereotype we are fed needs to be changed. Resisting Diet Culture In order to start chipping away at this idea that we are only worth what our body looks like, we need to make a change in the way we think. We need to ask ourselves the tough questions. While avoiding all media and online presence could help give us space away from diet culture,
35 minutes | Apr 21, 2021
Vegan Versus Plant-Based Versus Vegetarian
What are the differences between being vegan versus vegetarian versus plant-based? Is one healthier than the other? Listen in to find out! These diets have become more and more popular in the food world. As people start to think more about the environment and overall health, they turn to things like how they eat to make a bigger impact in the positive direction. Faith VanderMolen is first and foremost a wife and mother. For the past six years, she and her husband have lived as expats in various countries throughout southeast Asia. The challenges associated with living overseas forced them to become creative with cooking, and thus her website, The Conscientious Eater, was born. It is a place where she shares her passion for healthy, plant-based recipes, easy meal prep and food photography. Now with two young kids, her focus has shifted to creating a holistic approach to not only her own diet, but that of her entire family. Check out her ebook Plant Biased and grab 15% off through this link. What is Vegan? Someone who is vegan consumes no animal products, whether it is through food or items in their daily life. They do not eat any animal products like meat, dairy, eggs, honey or gelatin. They also do not use items made of thing coming from an animal, like leather or wool. The term vegan refers to more of a lifestyle versus simply the way someone eats. A vegan diet doesn't necessarily mean a healthy nutrient rich diet. There are many foods out there that are vegan but not filled with nutrients. Raw vegan A raw vegan is someone who is vegan and eats food in their raw state. This means that they eat anything uncooked, or not cooked at a temp higher than 115 degrees. What is Plant-based? Someone who eats plant-based eats a diet made of mostly plants. It is not necessarily a diet that completely eliminates animal products, as some people may occasionally consume some animal products. This is where me and my family fall. I like to look at a plant-based diet as a continuum that we move along. Where you are on the continuum can change depending on the moment. Whole food plant-based When you add the words "whole food" with plant-based, you are referring to a diet than not only is mostly plants, but also is comprised of mostly whole foods. This diet is extremely nutrient dense. It eliminates or minimally adds foods like oil, added sugar and grains that are not whole grains. What is a Vegetarian? A vegetarian is a person that doesn't eat meat (red meat, chicken, pork and sometimes fish). Some vegetarians do consume dairy and eggs. There are many types of diets under this category, each one focusing on eliminating certain things. Types of vegetarians Pescatarian: this is someone who eats fish but not other meats.Lacto-vegetarian: this is someone who eats dairy and eggs but no meat.Ovo-vegetarian: this is someone who eats eggs but no dairy or meat.Lacto-ovo-vegetarian: this is someone who eats dairy but no eggs or meat. Are vegans healthier than vegetarians When it comes to overall health, we need to look at the entire person. Health is more than physical, it also includes your mental well being. If the way you choose to eat stresses you out, it may not be the most healthy choice. Eventually that added stress will take a toll on your physical body. Mental Health and Diet There are so many factors that go into eating a certain way. The first thing you need to think about, is your why. The reason you choose to eat a specific diet. There is also a lot of pressure from the outside world, both your family and friends but also the online space. I experienced this myself when we first changed our diet. People can be judgmental and impose their own values on you. The bottom line is that you don't have to be perfect to make a change or impact on the world. Eating some plants is one step forward toward a healthier and better world.
30 minutes | Apr 14, 2021
How to Crack the Food Nutrition Label Code
The food nutrition label makes most people's head spin, but I am here to guide you through understanding it from top to bottom. A must know! How can we make smart choices in what we buy if we don't even know what the food labels mean? Not anymore! I'm here to help you understand what it all means from top to bottom! What is a Food Nutrition Label? Nutrition labels (or food labels) are required for all packaged foods. While I love having whole fresh foods as a big part of my diet, there are many packaged foods that can still be a great addition to a healthy diet. Food labels were not always a thing. In the 1970's there was a large increase in prepackaged food, which is when the label was first introduced. They have gone through many changes to be the label they are today. The most recent update as of today was done in 2016. Knowing how to read a food label is an important building block for understanding overall health and wellness. However, the food label can't help you unless you understand it. What is on a food label There are many parts to a food label. In simple terms, a food label tells you the serving information, calories, nutrients, percent daily values and below the label itself you will find the ingredients and allergens in a packaged food. Within the nutrition area, you will see an array of information from amounts of macronutrients, cholesterol, sodium, vitamins and minerals. Reading the Parts of a Food Label When it comes to reading a food label, starting from the top and going down is the easiest approach. Here we will go through each section, information it contains and how to understand it. Remember that the information given is for each serving of food (and for some they also include how much in the entire package). Serving Information At the very top of the food label is information on serving size and how many servings are in a food. Serving size has recently been changed to be the amount that is most common to consume. Also, if the number of servings falls between one and two, the label must show it as one. If there is more than one serving, then the label needs to have two columns, one with information per serving and one with information for the entire package. Servings sizes should be similar across foods to make it easy to compare. Just remember that if you are looking at the information given per serving, that this is the amount of the food you are eating. Or adjust if it is not. Total Calories The next area on the food label has the total amount of calories. Calories are basically how much energy a food has. Generally speaking, calories are the area focused on most when it comes to weight. Many people ask how many calories are too many, while there is not right answer, according to the FDA, a very loose guide is: 40 calories = low100 calories = moderate400 or more calories = high Nutrient Content The next sections focus on the nutrient content. This is where the bulk of the information lies and there are some key things to pay attention to. Next to each nutrient in this section you will see a % daily value in each serving. This tells you the percent that nutrient contributes towards the daily diet amount. These are based on a 2,000 calorie diet so the actual amounts you need may change. But looking at the percent will help give you an idea of how much that food contains. To keep it simple, shoot for high percents for nutrients like fiber, vitamins and minerals, but target low percentages when it comes to saturated fats, sugar and sodium. Macronutrients Let's start with the macronutrients. You can read more about what macronutrients are in this episode. Fat comes first. Fat is a necessary macronutrient that our body needs. However, it is calorie dense and is worth 9 calories per gram. There are 3 main types of fats: saturated, unsaturated and trans fats. On a food label,
69 minutes | Apr 7, 2021
The Healthy Sugar Controversy
Is there a healthy sugar? Sugar is one of the most controversial food topics out there. Listen to find out as we dissect the differences! Sugar is basically a carbohydrate. There are so many types, it's hard to figure out what is what and if some are better than others. Good thing we are chatting with a licensed dietitian to tell us the facts! Laura Burak is a seasoned OG registered dietitian for more than 17 years, a true foodie, a wannabe chef, a yogi and a mama in the Long Island suburbs outside NYC. GetNaked Nutrition is all about stripping down to the simplicity of food and nutrition and finding joy and pleasure from it. She hopes to inspire you to become the healthiest badass version of yourself at any age! Grab her FREE Trader Joes Shopping List here! What are Sugars? Sugar is essentially two glucose molecules. Glucose is what we use for energy, it is a carbohydrate. When it comes to sugar, our body processes all sugars the same. Whether you are eating honey or good old white table sugar, our body sees it as the same. However, there is a difference between natural sugar and added sugar. Lactose (milk) and fructose (fruit) are natural sugars. And basically everything else is added sugar. Added sugars come in a variety of names. Some of the most common names of added sugar you may see in an ingredient list are: malt/malt syrup, cane juice, cane syrup, carob syrup, glucose, maltose, dextrose, high fructose corn syrup, honey, maple syrup and many more. In the most recent update for food label guidelines, added sugars are now required to be stated on the label. It's important to know how to read food labels so you know what is in the packaged food you buy. What is the Healthiest Sugar? When it comes to sugar, your body recognizes them all in the same way. Sugar is not a nutrient dense food, and therefore not something you'd consider nutritious. This doesn't mean you can't eat it, however when talking about sugar there are things you can look at to decide what is the best one for your needs. Is there a specific flavor you want? Are you looking to keep your blood sugar from spiking? Is there a "look" you need it to have? When it comes to looks, the differences in the colors are related to the way they are all processed. Molasses is a byproduct of sugar processing, and what gives the browner colored sugars their darker color. Molasses contains the nutrients of the sugar. While the darker sugars do have more of their nutrients in them, they are still not a nutrient dense food. Sugar does not provide near enough of the nutrients to make it considered nutritious, and if you were to eat the amount you need to gain any nutritional value, you'd probably die of sugar overdose. LOL Looking at the food overall instead of just the sugar can give you a better picture of how it will react in your body. Protein, fiber and heart healthy fat helps keep you full and satisfied and helps control your blood sugar from spiking. Glycemic Index (GI) The glycemic index number of a food tells us how it affects our blood sugar. Meaning how quickly is that food digested and how our blood sugar levels rise. Eating foods with protein, fiber and healthy fats helps slow down digestion and therefore helps keep our blood sugars from rising too rapidly. The lower GI values mean that food makes your blood sugar rise slower and higher GI means it makes your blood sugar rise faster. Our goal is a lower GI. Sugar alternatives When people talk about sugar alternatives, they are talking about the sugars that have a zero GI value, or close to it. They are good for people that are very sensitive to sugar or need to control sugar medically, but they can have some negative side effects. They key when choosing a sugar is to ask yourself: Do you like the tasteIs it helping you on your health journeyDoes it satisfy your craving The most popular sugar alternatives that many consider heal...
39 minutes | Mar 31, 2021
Types of Carbohydrates and Which We Should Fear
Fear mongering on some types of carbohydrates is all over the diet world. Get the real answers on what they are and if we should eat them! When it comes to carbs, the answer is simple. Our body needs them. But is there a difference in the type you eat and what does your body use them for? Find out the science and facts so you can make an educated decision. Mary Ellen Valverde is a Certified Nutrition Specialist® and a Licensed Nutritionist who specializes in plant-based nutrition. She is passionate about empowering her clients to feel confident in creating sustainable and healthy habits that align with their values and health goals. Mary Ellen originally moved to a vegan diet because of her love of animals but, during her transition, she noticed how much better she began to feel. After swapping processed foods and animal products for real, plant-based foods, her health greatly increased. After feeling energized from a plant-powered diet, Mary Ellen decided to pursue a master’s degree in Human Nutrition to truly understand the role food plays in our health. Mary Ellen supports clients in shifting their relationship with food through one-on-one nutrition coaching as well as online resources which you can find on her website vnutitionandwellness.com. You can also find her at @v.nutrition on Instagram where she shares recipes and plant-based nutrition tips. Grab her FREE Vegan Made Easy guide here! What are carbohydrates? Carbohydrates are one of the macronutrients, nutrients we need in large amounts. You can read more about all the macronutrients in my discussion with Nurse Jenn. Carbohydrates, or carbs, provide energy to the body. While the other macronutrients can also provide energy, carbs break down faster and are used as a main source of energy by some parts of our body, like the brain. Unless you have certain health conditions, your body needs carbs in order to function at it's best. Types of carbohydrates There are 3 types of carbs: sugar, starches and fiber. Sugars are short chain carbs and can easily be broken down for energy use, so they are used up quickly. Starches are long chains of carbs and take longer to break down. This helps with long term energy use. Fiber cannot be broken down by the body so it passes through undigested. It helps regulates the sugar in our body. Soluble fiber dissolves in water. Things like oatmeal, nuts, beans and fruit are soluble. Non-soluble fiber can't be dissolved. It moves food through the digestive system and helps push it out. This is things like wheats, whole grains, brown rice, and legumes. In foods, there are two types of carbs, simple or refined carbs and complex or whole carbs. Simple carbs are processed to remove the natural fiber and nutrients in the food. Examples are table sugar, white bread, pastries, and fruit juices that have all the pulp taken out. Complex carbs contain the fiber and nutrients. These are things like whole vegetables and fruits, legumes, and whole grains. How does your body use carbohydrates? Carbohydrates provide energy in the form of glucose. The pancreas produces insulin that carries the glucose into our cells to use as energy, then the leftover glucose in the blood is stored for later use. If there is too much glucose build up, this raises blood glucose levels and may increase the chance of Type 2 diabetes. Fat can also be used for energy but our bodies break down carbs faster than they break down fats, plus fats don't break down into glucose and glucose is a preferred energy source by many parts of our body. Weight Loss and Carbohydrates Everyone is so different, so one approach to weight loss isn't best for everyone. In general, when it comes to low carb diets, often the carbs that are cut are foods that are problematic anyway, such as simple carbs. Since simple carbs break down quickly, so they spike your glucose levels which leads to a sugar high and t...
46 minutes | Mar 24, 2021
What Are Macronutrients Anyway?
Macros are the talk of the town in the diet world. But what are macronutrients actually? Listen to find out why we need them all! You know how I feel about macros, and why I don't discriminate. But what about the science behind it? Listen in as we hear from a registered nurse and nutritionist all about why they are so important! Mama Jenn is a registered nurse, has a dietetics (nutrition) degree and is passionate about empowering others to take ownership of their health. She runs Eating4E, a fun, informative YouTube channel for parents on how to get enough protein, calcium & vitamin D through a plant-based kid & adult diet and so much more in a delicious way. All in 10 minutes or less! They talk about the 4 E’s: Eating for ETHAN/EVAN, Eating for ENERGY, Eating for ENVIRONMENT and Eating for EMPATHY. They encourage the “5 to stay alive” challenge of eating 5 or more servings of fruits & veggies per day. Join in on the fun & together create a sustainable future! What are macros? Macros are a short term for macronutrients. If we break up the word, macro means large and nutrient means nourishments. So basically, macronutrients are nutrients we need in large amounts. The key to a macronutrient is that it has to provide calories. The three main categories are carbohydrates, protein and fat. Carbohydrates and protein provide 4 calories per gram and fat has 9 calories per gram. There are other things our body needs in larger amount, for example fiber however fiber doesn't provide calories so it isn't considered a macronutrient. Why our body needs macronutrients and what they do Without macronutrients our body would not function at it's best, and for some instances it wouldn't function at all. Here are the main functions for each of the macronutrients: Protein Protein builds and repairs muscle tissue. When we eat protein, we are getting amino acids. There are 20 total amino acids, eleven are made by body and nine of them we get through food. We used to think that we had to combine foods in one meal to get complete protein in order to get the amino acids, but research now shows that our body is super smart and can grab what it needs from the different foods throughout the day, so that myth was debunked. Protein is found in many foods, even plants. Some complete proteins are quinoa, edamame, hemp seeds, chia seeds and buckwheat. While about 96% of our country does not have a protein issue (and instead a fiber issue), if you're concerned about your protein intake, a good rule of thumb (as stated by the physicians committee for responsible medicine) is take your weight in pounds and multiply by .36 (for kids it would be .45). Fat Fats insulate the body and helps with vitamin absorption. Vitamins A, D, E, and K are fat soluble so they need fat to absorb them. The brain is 60% fat and therefore also needs fat. Omega 3-fatty acids are important for learning and memory. However the types of fat you are eating is important. The best fats are mono and poly unsaturated fats, things like nuts, avocado, seeds, etc. Getting fats from whole foods is the goal. Saturated fats should be avoided or eaten sparingly. They are directly linked to heart disease and promote build up of plaque. The number one food consumed in our country that is filled with saturated fat is cheese! Most saturated fats come from meat and dairy, but some, like coconut, come from plants. People with heart disease should still avoid, or really limit, their consumption of coconut as it has the same affect in the arteries. Lastly, trans fats are the worst of them all and should be avoided as much as possible. Carbohydrates Carbs are basically fuel for our brain. Our brain breaks them down into glucose to use for all they do. The brain is essentially a muscle and our muscles need a lot of carbs for energy. The brain does so much, it runs our body and needs a lot of energy to keep us running...
58 minutes | Mar 17, 2021
Body Image and Social Media
We know that body image and social media aren't the best mix. But what can we do about it? There is help and today's guest is telling us how! It takes a lot of strength and self confidence to battle the world of social media. From unrealistic body images to diet culture, it's brutal out there. Kourtney Thomas coaches us through the battlefield and helps us find our way! Kourtney Thomas is on a mission to help women find their own inner Dolly Parton. Through guided self-discovery work and coaching, she helps women see themselves so they can trust themselves in every choice they make for their bodies, lives, and businesses. On the daily, everyone needs the blunt (but kind) reminder that the only “right” way to do something is the way that works for YOU. With her background in fitness and life coaching, Kourtney has a gift for understanding all kinds of people, building instant rapport, and saying what she means without being mean. She helps women cut through the fluff to the conversations that matter. There aren’t confetti cannons around here, but there’s a whole lot of grit and growth. When she’s not coaching, Kourtney enjoys bicep curls and hiking fueled by cake in Denver, CO, where she lives with her husband, dog, and two cats. Make sure to join her email list to get the best info as you work your way towards your own inner Dolly! Woman and Confidence Many women struggle with inner confidence, knowing who they are and not caring about what others think. Doing what society thinks is right instead of what we truly want. Kourtney likes to say that we should un"should" ourselves, don't do what you should do but what you want and enjoy! This is the core reason why she follows the lead from Dolly Parton. With Dolly, many people only see the big boobs and big hair, but underneath that she is an inspirational, motivational, savvy business woman. She is worth millions, and gives away much of her money to help those in need (she has a non profit to activate literacy in children). She is one of the few people that has won almost all the music awards out there and many songs in pop culture today are all written by her. From the time Dolly was 6 years old and was going to Nashville to start her career, she has known who she is and truly doesn't care about what others think. Kourtney lives by her quote "Find out who you are and do it on purpose." This woman was way before her time when she began to pave the way for the future of women. The Effect of Social Media on Body Image The connection between self image and media consumption is not new. Even before the internet we had movies and magazines that provided images of women. When we are constantly exposed to these images, we naturally begin to not only compare ourselves to them, but it leads us to think about our bodies more than we should be. This in turn leads leads to other negative behaviors like negative body thoughts and other disordered behaviors. The vast majority of what we see idealizes the thin ideal. It tells us that the thin fit white body is a good body, and anything else is not. This centralized generic message, has been repackaged over and over as new ways to be exposed have come into play. Social media has given us instant and constant access to a vast array of images. It allows brands to sell products that will help us achieve this unrealistic ideas, basically leading us into a one size fits all approach. The difference in males and females While negative body image can in fact affect men too, there is a fundamental difference between men and women when it comes to social media. This difference is the intent each gender has for going to social media in the first place. To put it simply, men use social media in different ways than women. Men typically go online to connect with people or to find information. While woman go on to look at others and compare their lives to idealized images of o...
55 minutes | Mar 10, 2021
The Anti-Diet Vegan
It feels strange to see the words "anti-diet" and "vegan" next to each other. Isn't veganism a diet? Listen to find out why it doesn't have to be. Just because you choose to eat a certain way, it doesn't mean you have to fall to the hands of the diet world. Today's guest spills all the info on how you can choose to be vegan and also be anti-diet! Taylor Wolfram, MS, RDN, LDN, is a private practice dietitian, health writer and consultant based in Chicago, Illinois. She has expertise in vegan nutrition, uses a Health At Every Size® approach and believes everyone has a right to body autonomy and respect. She instructs an online course called Anti-Diet Vegan Nutrition, in which she teaches folks how they can meet their nutrient needs through vegan food, beverages, and dietary supplements, without any diet culture nonsense or restrictive advice. You can also grab her vegan intuitive eating freebie here! Just sign up in the field at the very top and it's all yours. What is Anti-Diet? In simple terms, the word anti-diet means resisting diet culture. The notion of dieting, going on a diet, counting calories, restricting things like carbs, demonization of certain foods, etc. It fights against the idea that body size determines health, and that thin is healthy and large is not. Basically one look for all of us. Anti-diet is not just about what you eat, but also the mental health behind it. The why you are eating something, or not eating it. Weight Loss and Anti-Diet So what about losing weight, how does that come into play with the anti-diet movement? The short answer is that it doesn't. Weight loss is not a goal when looking to follow an anti-diet process. It is believed that pursuing intentional weight loss is more likely to cause regain, followed by experiencing both physical and mental health issues. There is actually no evidence based way to lose weight and keep it off in a safe way. Instead of pursuing weight loss, people can pursue health promoting behaviors. So you are not trying to lose weight, but instead work on your overall wellness. Research actually shows that over time, yoyo dieting actually raises your weight set range (the range of weight you naturally have). This is also called happy healthy weight, the weight you have when you're eating and taking care of yourself in a way that has no restrictions or judgments. One example of this is intuitive eating. Anti-Diet and Intuitive Eating (link other episode) Intuitive eating was created in 1995 by two registered dietitians, but there are now more than 125 research studies on it. In simple terms it is when you use your instinct, emotion and thought to help you make decisions about food. It is based on ten specific principals. When you engage in intuitive eating, you cannot do so with the intention to lose weight or it will turn into a diet. You look at your weight from a neutral standpoint. Whether you lose it, gain it or it stays the same it is not celebrated or looked down upon. We are actually born intuitive eaters, but diet culture leads us away from it. The difference between the anti-diet movement and intuitive eating is that anti-diet is simple a broad movement, where intuitive eating is one framework and one approach within the anti-diet movement itself. Another way we can focus on our inner selves when it comes to eating is mindful eating. I talked about mindful eating in my chat with Ashley Kitchens. Veganism and Anit-Diet Veganism been promoted as a diet by many, but it's actually an ethical belief system. While food is part of it, overall it is a lifestyle one chooses to live. You can eat a vary varied vegan eating plan and not feel restricted. Especially in today's world where there are vegan options for almost anything. The second the intention for being vegan is weight loss, or something to that effect, being vegan will feel restricted.
45 minutes | Mar 3, 2021
Is Growing Food Indoors Possible?
Have you heard of growing food indoors? You don't need to have a huge yard and ample garden space and today's guest shows us how! I love growing my own food but am lucky enough to have a garden. But what if you don't? Shouldn't all people have access to amazing home grown food? Not only does it save money, but the nutrients you get are amazing! Brittney Amey is a wife and mom of 2 who lives in Southern California. She is a former collegiate and professional volleyball player and now a volleyball coach and trainer. She has become a health advocate, helping busy moms and families grow their own food and eat more plants. She uses her tower garden to show others that you don't need a lot of space or yard to grow your own food! You can download her free gardening lesson plans here! Brittney also shows people how to up their plant nutrition with plant concentrates using Juice Plus products, (receive free fruit + veggie chewables for kids up to 4 years old when you order). Can you grow all your own food? Unless you have a huge farm with sources for everything you need to eat a well balanced diet, you will probably focus on growing produce. But even that has many benefits. Plants like lettuce and herbs are the easiest to grow and give you the fastest results. Fruiting plants are the most difficult and take longer to get product. Fruiting plants are things like strawberries, zucchini, broccoli, and tomatoes. What do you need to grow your own food? There are many ways you can grow food at home, ranging from planting in soil to using pots and even specialty like gardens like the tower garden. When growing in soil, you'll need to invest in things like garden beds or grooming an area in your yard or different sized pots. You will also need to buy the actual seeds or seedlings. You'll need to buy the right soil for what you are growing, along with fertilizers, growing enhancers, gardening tools and even items that will help keep plants tall and sturdy. Another way you can grow your own food is using a tower garden, which is a vertical growing contraption. The benefit of this is that it can grow in any type of space, from small to large and even inside. It also comes with everything you need to get started, even seeds so you can start growing right away. Instead of watering yourself, the tower garden has a reservoir at the bottom that holds all the water and nutrients, and is a self watering system. It's fun to do with your kids, and really easy so great for beginners, Produce can grow up to three times faster because of the water and nutrients constantly going through the garden, which also leads to it using 98% less water. Also, the inside rock wool cubes (eco friendly rock fiber) gives plants oxygen and constant moisture it needs for rapid growth. Growing food indoors Since plants need sun and bees to grow, it can be hard to grow many indoors. But things like the tower garden are starting to make it possible. This is great for people that live in colder climates or those that may not have access to outdoors from their home. The indoor gardens come with LED lights to act as the sunlight, and some people even prop up a fan to simulate the outdoor wind. While it's best to grow things like lettuce and herbs indoors, you could grow other fruiting plants by using a brush to help spread the pollen like bees would. Benefits of growing your own food Growing your own food has so many benefits! Here are a few key ones: Flavors of the food. The longer the food sits out, the more flavor is lost.Nutrients. Food is most nutrient rich right from picking, and it slowly loses nutrients as time goes.Less spray/chemicals. Even organic food is sprayed with things. While it's still really important to get in fruits and veggies, organic or not, when it is home grown it is at it's purest form.Saving money. You can save money in the long run when you invest in growing food at h...
34 minutes | Feb 24, 2021
Wellness and Living with Cancer
Overall wellness has a huge impact when living with cancer. For my guest today, it has helped her live well beyond the years she was given. Wellness is not just the absence of disease, but a whole mind, body and spirit approach to the well being of a person. My guest today, Melanie Kabo, embodies the definition of true wellness. Cancer Diagnosis In 2011 Melanie had a seizure in the early morning. The initial diagnoses gave her 14 months to live, since they thought she either had breast cancer that metastasized to her brain or a glioblastoma. After further investigation, they found out it was another type of brain cancer, which gave her 3-8 years to live with a 34% chance to make it to 5 years. She is in year 9! Life with Cancer After her initial diagnosis, Melanie and her husband decided to change their outlook on life and live it to the fullest. They started with what they put in their body. After watching quite a few documentaries, they began their diet change with juicing. That led them to discover the macrobiotic diet. After giving it a shot, Melanie realized it was a lot of work. It also includes food rules they couldn't live with. She loves avocados and those are on the no list, it includes a lot of soy and with her family history of breast cancer it didn't feel right, and it had a lot of fermented food which isn't her family's favorite. From there they went to a mostly pescatarian diet and then moved on to mostly eating plants. She added some raw vegan from time to time as well. But overall, she focuses on how she feels and balanced with what works for her family to make sure her mental and emotional wellness is taken care of. Diet and Cancer When Melanie decided to change her diet, her doctors gave her the stamp of approval. In her brain cancer groups, many people follow a keto diet. But her doctor told her that if her goal was to live a long time, then the keto diet isn't the best choice as her cholesterol would go up. After five surgeries, Melanie still feels amazing. In fact, doctors say that according to her general lab work, she is one of the healthiest people they have ever seen! She has realized how much food can help heal, and strives to make wholesome food choices as part of her overall wellness plan. She says that things have healed quicker, she doesn't have headaches, or feel sick anymore. And has an overall feeling of being healthy. You'd never know she is battling brain cancer inside! Living Life to the Fullest Living life is Melanie's theme. Her family has ongoing bucket list items that they check off as they live life. Some are done as a family, and some are for her alone. After her fourth surgery, she celebrated being done with chemo by prepping for and running a half marathon. After she was done with that, her son challenged her to run a full marathon. She took that challenge and then some, and as of today has ran two full marathons and ten half marathons! One bucket list item they still want to do is travel Europe. Hopefully it will become a reality soon! Melanie has accepted that her cancer will never go away, she needs to learn to live with it and she truly embodies the essence of success. Her goal is to dance in her grandchildren's weddings and I fully believe she will be there.... Living with cancer is not easy, but with a positive outlook and care to support overall wellness it can be a success. We should all learn from Melanie and start thinking of health as an interconnected system between the wellness of our body, mind and spirit! PS- If you liked this episode of Real Food Real Conversations, please subscribe and leave me a review! And tag me on Instagram whenever you're listening! I reply to all my messages!
18 minutes | Feb 10, 2021
How to Transition to a Plant Based Diet
Learning how to smoothly transition to a plant based diet is key for long term success. Many people go into it quickly and with strict rules. Whenever you take on something new, it's important to break it down into small reachable steps in order for the end result to be sustainable long term. What is a Plant Based Diet? A plant based diet is a diet with foods that come from plants. This means you don't eat animal products like meat, dairy, eggs and honey. Plant based doesn't mean you are necessarily healthy, there are many plant-based foods that are processed and not nutrient rich. If you want to eat a healthier version of a plant based diet, you'll want to stick to a whole foods plant based diet. A whole foods centered plant based diet is comprised of nutrient rich whole foods that are minimally processed. How to Start As a teacher of 14 years that spent a lot my career teaching students with learning disabilities, the number one thing I can teach when it comes to learning something new is take it slow. Start by figuring out why you want to make this change. Eating a plant based diet is usually because of the following benefits: HealthEnvironmentEthical (for the animals)Cost For us, the reason was health. When you have your why, you can always turn back to it if you get to a point where you are struggling or trying to decide if you want to push forward. Always bring fun into it. Share new recipes with family and friends and make trying new food about community and togetherness. Try new places to eat, get adventurous because you never know when you'll find something new you love! Most importantly, don't stress. Learn to chill out and not let the pressure from the online world drive your progress. We are all different, and there is not right way to transition to eating a plant based diet, no matter what others want you to think. Why you need small steps Starting slow is really important for long term success. When you jump into something too quickly, you tend to add more stress and burn out in the end. Here are a few ways you can start slow when transitioning to a plant based diet: Add one new product at a time- start with something easy to make or buy.Think of it like learning a new cuisine- research recipes and pick one new one to try until that seems easy, then slowly add one more until you feel confident to transition fully or as much as you prefer.Seek support from experts- I love working with clients to help them slowly transition to eating more plants in a low stress way.If you feel stress, back off- remember taking small steps backwards doesn't mean you won't take a big step forward, it is not a race.Give yourself grace- food shouldn't be associated with negative feelings, if you didn't make the goal you set for yourself, it's ok! Benefits of a Plant-Based Diet There are many different benefits that eating more plants can do for you. For us, we saw a lot of health benefits, from increased energy, better sleep and even weight loss for my husband. You can read more about the health benefits of a plant-based diet in this article by Harvard Health. But there are also environmental and ethical benefits to eating less animal products. Reducing our carbon footprint is important for the health of our environment and eating more plants helps with that. It also helps reduce animal cruelty and mistreatment of animals. If we reduce our meat consumption as a whole to occasional, then the big corporations won't have the consumers to drive their unethical practices. Tips and Tricks For Long Term Success The thing about a plant based diet, is that it isn't an all or nothing thing, no matter what the online world wants you to think. Not to say that some people can't do it full force, but many of us find that stressful and overwhelming. Which is why I totally advocate for eating mostly plants, but also listening to your body and consuming non p...
18 minutes | Feb 3, 2021
Why I Eat Fat, Carbs and Protein
Unless it is medically necessary, cutting out an entire macronutrient can be dangerous to your health. Our cells need them all to function. Diet culture tends to push us towards fear of one kind of macronutrient or another. With promises of looking like a model, we blindly follow what is being sold. What Are Macronutrients? When we talk about macros, we are referring to macronutrients. Macronutrients are nutrients our body needs in large amounts (hence the prefix "macro"). We also have other nutrients our body needs. And then there are some that we only need in very small amounts, which are called micronutrients ("micro" meaning small). The three main macronutrients are carbohydrates, fat and protein. Some say that water is also a macronutrient since we need it in very large amounts as well. Why do we need macronutrients? Macronutrients are needed in order for our cells to function. Carbs, fat and protein yield energy. Meaning they have calories that they provide to our body. When it comes to energy, the first macronutrient our cells turn to is carbs. Carbs are stored for energy short term, so our body wants to use them first. After the energy of carbs is used, our body turns to fat for it's energy. Fat can be stored long term, so any excess calories from carbs are stored as fat. The last macronutrient that our body turns to for energy is protein. Once the calories from carbs and fat are used, the body turns to protein. In general, different parts of our body function best using different sources of energy, so eating a diet with all types of macronutrients helps our body perform best. Again, unless you are guided by a medical professional to do something different. Diet Culture and Macronutrients The issue with diet culture is that many people that share diet advice are not licensed professionals. Instead of sharing sound information backed by science, they sell products to make money. Much of the time, these diets cut out an entire macronutrient category all together promising weight loss, muscle toning, etc. The diet world is loaded with fat free, carb free, high protein, high fat, etc diets. It's dizzying just thinking about it all. Eating a Balanced Diet The problem with following these diets, is you stop listening to what your body is telling you and instead listen to an outside source. This tells your body that it isn't important so eventually you stop hearing it's signals. This is when people get into trouble. If you don't hear your bodies signals then you can't give it what it wants and needs to function at it's best. While I don't subscribe to one particular diet (read all about me to see how we eat plants but don't put extreme boundaries on our food), I have had times when I overdo it with food that isn't the best nutritionally or drink too much alcohol. When this happens, I find that I need to reset myself so that I can get connected to my body again. My Refresh and Reset Guide is my favorite way to do this. This guide isn't a diet or a meal plan. It's simply a guide with ideas on how to almost clear yourself out so you can hear your body again. Because I believe that overall health is taking care of both your body and mind, I even have some self care ideas in it too! When I am able to connect with my body again, I know that it craves carbs, fat and protein to be at it's best. I feel the moments that it needs the comforting carbs, those that crave the protein and when I need some good fat sources. Carbs are not the devil, and neither is fat. You can eat both of those things in healthy amounts. While there are definitely times when I crave one or the other, it all balances out. Just remember that listening to your body is so important, and sometimes we need to take the time to clear out the gunk (diet culture, overly processed foods to often, over-drinking for too long, etc) so we can hear it.
40 minutes | Jan 27, 2021
Does a Plant-Based Diet Work For Athletes?
A plant-based diet when you are an athlete is doable and can actually be helpful. Listen to find out why protein isn't your main issue! We worry so much about protein in our country. It seems to be the main focus in the diet world, especially when it comes to athletes. But Kayla tells us why we should focus on so much more! Kayla Slater is a plant-based online nutrition and run coach. She is a Registered Dietitian and a plant-based runner. She has been a plant-based vegan for 5 years and runner for 10 years. You can find all that she offers on her website Plant-Based Performance Nutrition and find her free resources here! Is a Plant-Based Diet Good for Athletes? Absolutely! And some evidence is even showing that a plant-based diet can help performance. They are seeing how all the nutrients we get from plants helps recovery and it may help with speed as well. While different types of athletes need different things, overall a diet rich in plant-based whole foods gives your body great nutritional sources. Eating for Performance Overall, it's important to try to incorporate more whole foods, especially when you are active and want to perform well. Here are some tips and ideas from Kayla: It's best to eat about 1-2 hours before your run or workout so you have time for it to settle. You should eat something with a low glycemic index like a bagel and avocado. It's hearty but it won't give you belly issues. Since everyone is different, it's best to experiment with this and see how your own stomach does. Pre run/workout (about 10-20 minutes before): You need low glycemic index carbs. Not high or too much fiberFruit is best because easy to digest, it gives you quick energy since it's fructose. Smoothie, piece of fresh fruit, or fruit based bar like a Lara Bar. During your run/or long workout: You want quick energy low glycemic index carbs as well. Energy gels, Kayla like Huma gels because they are made from chia seeds. Tailwind electrolyte powder has more carbs than a normal electrolyte drink so some like to use it.Ultra runners also use foods like dates and mashed potatoes. Potatoes are amazing for runners because they have carbs but are not complex carbs plus they are a great source of potassium. Post run/or long workout: You want carbs and protein with a ratio of 3 grams of carbs for every 1 gram of protein. Carbs replenish energy by replacing the glycogen stores you used up when you exercised. Protein is important because you are breaking down muscles during your running or work out and protein helps repair them. You want to eat within 1 hour of your workout. Smoothie or a protein bar are good quick choices. Quick. After that, about 2 hours later sit down and have a well balance meal that includes carbs, protein and fat. Some plant-based meal ideas would be a veggie burger, burrito, taco, hearty salad or soup. Protein and Athletes Protein seems to be the main focus when it comes to plant-based diets and with athletic performance overall. When actually, people in the US do not have a protein issue but in fact are lacking in fiber. While different kinds of athletes need different amounts of protein, depending on whether you are looking to focus on performance or building muscle, it is possible to do so with plants. There are many sources of protein when eating a plant-based diet: beans/legumesnuts/seedsvegetablesquinoagrainstofu/tempehstore bought items like protein powders and plant-based mock meats Kayla has her runners eat around 1.2-1.4 grams of protein per kg of weight, and she finds that they get all they need through their plant-based diet. In fact she had one client who needed to increase calories to meet her running needs, and she found that she was getting plenty of protein even with only increasing food intake with things like fruits and veggies. Plant-Based Diet and Supplements
46 minutes | Jan 20, 2021
Using Life Experiences to Build a Business
Life experiences can drag us down, or guide us to make a mark on the world. Listen to hear how this mom turned a problem into business! We all face issues and we go through life, some with solutions and some that leave us feeling empty handed. It's those problems we need to solve that drive us to create solutions of our own! KidsLuv: A Business Built through Life Experiences Ashi Jelinek is a Los Angeles-based mother of three who found the market lacked innovative, health conscious children's products. Before becoming a stay-at-home parent, Ashi started her career in theatre in New York and attained her undergraduate degree in theater/communications at California Institute of the Arts. In launching The Luving Company in 2018, Ashi brings her personal experiences as a mother along with her passion for health and wellness. Focusing on promoting a healthy lifestyle to her kids, Ashi set out to create a new brand for both her own and other families alike. Ashi developed KidsLuv in 2018 upon realizing all kids' drinks were laden with sugar and little health benefits, and combined with pediatric dentists' recommendation to avoid gummy vitamins, KidsLuv was born. She intentionally developed the product to meet almost any need: it's Certified Non-GMO, Vegan, Kosher, Gluten-free, and packaged in an 8 oz. recyclable, resealable, straw-free drink carton. You can find her on Facebook, Instagram and her website www.kidsluv.com. How Life Experiences Lead Us to Creating Solutions Like many other parents, Ashi gave her son the gummy and chewable vitamins. After dealing with the multiple cavities he kept getting, and his dentist suggesting she stop giving him those vitamins, she new there had to be a solution. Along with that, she was finding herself constantly mixing water with the juices her kids wanted to keep the sugar content low. Which is when the idea of a vitamin packed juice came to mind. Her focus was less on the juice and more the vitamin enhanced drink. She wanted an easy way to get kids vitamins without struggle and cavities. As an added bonus, she created this drink with a vitamin D calcium source that was vegan, which was inspired by her many friends who had children with dairy allergies. Not only did she solve the problem she had with getting vitamins into her kids without the cavities, but this drink helps solve the problem for those of us that either have kids that won't eat vitamins or are always forgetting to give them. How your upbringing leads to success in business Ashi is the daughter of immigrants. Her mom was the main breadwinner and worked full time. She owned her own interior design business so from the time she was young she was surrounded by a strong woman as a role model. She watched her mom build her own business, not only as a woman but as a minority. A strong work ethic was part of her life and a big influence in her building her own brand. Ashi was also very creative, she san opera and danced as a child. Building a brand allowed her to use her creativity as an adult along with solving that problem she had no solution for. Along with all this, Ashi grew up in a plant-based centered household with a strong focus on homeopathic and eastern medicine, even before it was the in thing. This developed her drive to look at alternative ways to deal with health. When her son was very young, he got sick often. Because of her upbringing in a homeopathic home, it prompted Ashi to look into alternative ways to help him. This along with the issues she had with cavities, was the catalyst for her business. Your Past and Life Decisions How we grow up and the experiences we go through help guide us in our every day decisions. Both the things we go through and the adults we learn from help guide us. Had Ashi not had a mother who built her own successful business, or been surrounded by alternative medicine,
Terms of Service
Do Not Sell My Personal Information
© Stitcher 2021