Episode 84: The Meaning of Wellness

What does “wellness” mean?

There are many aspects of wellness: physical, emotional, spiritual, social, environmental, and more. While there is an agreement that wellness takes on many forms and has many components, there isn’t necessarily an agreement on how many components there are.

Join me for part 1 of 4 on what wellness is and the various components of wellness.

Episode 83: DASH To Your Health

As much as I don’t recommend a structured and restrictive diet, I promote one “diet” - the DASH Diet.

DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

While it was initially studied for helping blood pressure health (reducing hypertension), it is appropriate for anyone who wants a healthy eating pattern.

The DASH eating plan requires no special foods and provides daily and weekly nutritional goals.

Learn more about this eating plan and how it can help you.

Episode 82: Stop Food Waste

Did you know:

About one-third of the food produced globally is lost or wasted each year.

The average American family spends over $1800 annually on wasted food.

About 25% of the food wasted globally could feed the undernourished people in the world.

Approximately 8% of greenhouse gas emissions annually are from food loss and food waste.

Learn the difference between food loss and food waste and what you can do to help minimize food waste in your home.

Episode 81: Why Avoid Soy?

Why Avoid Soy? Soy is an excellent plant-based protein, including soy milk, soybeans, edamame, tofu, and even soy protein supplements.

So why does soy cause controversy?

Whether it is suggesting that we choose cow’s milk or soy milk over the other milk alternatives or indicating that it is okay to eat a soy-based veggie burger or eat tofu, some people cannot get it out fast enough that I am wrong about soy food.

Episode 80: The Dirty Dozen and Chlorine?

With the Environmental Working Group rereleasing its Dirty Dozen list, I bring you some perspective and the foods that I “always buy organic.”

What are the things you should concern yourself with? The truth might surprise you.

Episode 79: Too Stressed and Too Busy to Eat Healthy? 

People tell me all the time: I am stressed. I have a lot going on. I am so busy.

They have meetings with me every other week and every appointment, but they have yet to move forward on their nutrition goals because they are stressed, have a lot going on, and are so busy. 

When will you not be stressed? When will you no longer have a lot going on? When will you not be busy? 

Episode 78: Make Tasty Foods at Home - You Can Do it

March is National Nutrition Month®. Continuing with National Nutrition Month® today, I bring you the topic: Make Tasty Foods at Home.

People often tell me they find grabbing food from a restaurant much easier or more convenient. 

Whether eating in, taking out, or having it delivered, it IS easy. 

And can get costly. 

And it can be tiring.

But it doesn’t have to be. Get tips for easy meals and the basic kitchen essentials. 

Episode 77: Eat a Variety of Foods from All Food Groups

March is National Nutrition Month®. Continuing with National Nutrition Month® today, I bring you the topic: Eat a Variety of Foods from All Food Groups.

Why do we recommend foods from all the food groups? Because they have different nutrients and nutrient profiles.

Episode 76: Stay Nourished and Save Money

March is National Nutrition Month®. Continuing with National Nutrition Month® today, I bring you the topic: Stay Nourished and Save Money.

Can you eat healthy on a budget? How can you save money and still make healthier choices?

Episode 75: See A Registered Dietitian Nutritionist

March is National Nutrition Month®. Continuing with National Nutrition Month® today, I bring you the topic: See a Registered Dietitian Nutritionist (RDN).

What is the difference between a dietitian, a nutritionist, and a registered dietitian nutritionist? 

What can they do for you? Why not just ask your doctor for information?

Episode 74: Eat with the Environment In Mind

March is National Nutrition Month®, so to kick off National Nutrition Month®, eat with the environment in mind.

It would be great to do it with every meal – but not everyone thinks about this.

This episode includes five tips to help you eat with the environment in mind.

Episode 73: Five Foods to Reduce Your Cancer Risk

With February as National Cancer Prevention Month (along with American Heart Month), I cannot ignore one of the leading chronic diseases in the U.S.

Heart disease is the number one killer of both men and women in the U.S. However, cancer is what comes up next.

In today's episode, I give you five foods I tell people to include in their overall eating pattern to reduce the risk of many types of cancer:

Episode 72: Heart Disease and Cancer - Multiple Diseases

February is American Heart Month. It is also Cancer Prevention Awareness Month.

This week’s episode explains a bit more about what is considered heart disease (there are many things) and that cancer is not just one disease but many.

And an important consideration: you can reduce your risk of getting them.

Episode 71: Five Foods for a Healthy Heart

Many things contribute to heart disease and heart health. 

Rather than what foods to avoid, which often comes to mind, consider what to add to your overall diet to reduce your risk of heart disease. 

Consider adding these foods to your daily (or weekly) routine.

Episode 70: How To Overcome the Five Biggest Obstacles to Healthy Living

Being a dietitian for over two decades, I guarantee that I have heard all kinds of reasons why people have challenges with healthy living.

Now, I know these are authentic and valid obstacles. I get it.

Learn what the five obstacles are and what you can do to overcome them. Hopefully.

Episode 69: Five Foods (and Beverages) to Consider Fueling Your Fitness

Last week's episode was about fueling fitness and how most people either don’t do it correctly or at all or believe it requires supplements. So today are the top five things (foods and beverages) to ensure you properly fuel and recover from your fitness.

Episode 68: Fueling Fitness

One of the most significant issues I see when it comes to diet and exercise is that people need to fuel their bodies in preparation for exercise - but they don't.

While doing a 30-45, or even 60-minute run or lifting session, there isn't a need to carbo load, pound protein, or take pre-workout. However, properly fueling will help with a productive workout and feeling like it is easier.

Learn what you can do to help you properly fuel your exercise and have a better workout.

Episode 67: Five Ways to Make Healthier Eating Easier

People often find it overwhelming, time-consuming and challenging as they start to eat healthier.

But it doesn’t have to be. This episode includes five ways to make eating healthier easier.

And don’t worry - you don’t have to adopt all five immediately. Take small steps.

Episode 66: Five Things to Stop in 2023 and Beyond

Five Things To Stop (or Minimize) in 2023 and Beyond

Episode 65 included five things to start in 2023 and beyond.

January often brings forward a list of don’ts or eliminate such as alcohol or sugar, or “carbs.”

So, here is the list of things to consider stopping or eliminating in 2023.

Episode 65: Five Things to Start in 2023 and Beyond

Five Things To Start (or Continue) For Optimal Health in 2023 and Beyond

With the new year around the corner and yet another list of resolutions (think goals, not resolutions) for a healthier life, today is a list of the top five things you can do now and for life to help ensure a healthier life.

And you may think this is nothing “new” here. Of course, it isn’t, but oddly, this comes up perennially, so why not repeat it?