Episode 27: Protein - A Nutrient and a Food Group

One of the more considerable challenges in conversation about nutrition is when people classify nutrients as a food group.

For example, when people refer to carbs and how bad they think they are and believe they shouldn’t eat them. I am surprised that people think we should not eat any fruits, vegetables, or beans?

Because carbs are a nutrient. And the nutrient carbohydrates include fiber, starch, and various sugars.

I promise this episode is about protein, but I do need to give some background, so hang in there.

Episode 26: Number on the Scale and the Perfect Diet

When people reach out to me, I often get those who want to lose weight - sometimes it is “ten pounds” sometimes more. But I also have to ask what else they want for their health. It isn’t always about the number on the scale.

And other people will ask me, “what is the perfect diet” to accomplish many health goals.

In this episode, I address both of these things - what numbers to really pay attention to, and what is the diet to reach these various goals.

Episode 25: Hunger or Habit

Today’s episode poses the question that many people have difficulty answering: are you eating out of habit or hunger?

Hunger, habit, appetite, and all the thing that can trigger us to eat.

Episode 24: Are These Foods Healthy? 

This episode covers five foods that are not as healthy as you may think they are. 

With so many foods in the market and people wanting to make healthier choices, I need to call out some foods. 

There are confusing labels and marketing suggesting that some foods are healthier options and “good for you”, but are they really. Not always. 

Listen to learn my top five foods that people think are healthier when they aren’t really.

Episode 23: Five Weight Loss Myths Busted

Spring is around the corner and people may be considering some drastic or extreme ways to lose weight or just have some downright misinformation.

Does eating at night cause weight gain? Will eating fruit with your meal cause food to ferment in your gut and cause weight gain? Do you need to cut out “white” foods?

I address these and more in this week's episode.

Episode 22: Is Fried Fish A Healthy Option? 

Every restaurant seems to have a fish special this time of year, especially on Fridays.

Now, I must address an issue that presents itself more often than I’d like: fish can be healthy, but not when it is fried.

We do recommend people include fish in their diet regularly. Today’s episode discussed that these fish sandwich options are not healthier choices and not really part of the recommendations of getting more fish. 

While it may seem obvious to some people, I do explain why this isn’t always the case. 

Episode 21: What are Macros? And Do You Need to Count Them?

So many people will talk about “macros” and how they can fit into their overall diet. And then comes the question, “what exactly are macros?”

In this episode, I explain what they are, do a lot of math, and discuss whether we should count them, how we can make them fit into the diet in precise amounts - and which foods will do it.

Episode 20: Eating for Your Heart

February is American Heart Month. Heart Month happens every year because here is the thing: people tend to think of how to help their heart AFTER a cardiac episode. And they come to me or seek our help on what can they do to improve their health AFTER the issue is already there?

Episode 19: Shop the Perimeter? Should you follow this Food and Grocery Store “Rule” to Shop the Perimeter? Maybe not. 

While this sounds like a good idea, there are plenty of healthy options in the aisle and plenty of not-so-healthy options on the perimeter. 

I break it down in today’s episode and you can read more here.

Does muscle weigh more than fat? No, it does not.

You have probably heard this and may have even said it. In your life: "muscle weighs more than fat."

NOT true.

People will argue with me about this, I get push-back on this, and you may have already skipped this episode because you know I am wrong. But I am not.

Break this Rule: If you can’t pronounce it, don’t eat it

If you can’t pronounce it, you can still go ahead and eat it most of the time.

One of the more ridiculous “food rules” I have seen is “if you can’t pronounce it, don’t eat it.”

Just because someone cannot pronounce something doesn’t mean it is “bad” or unhealthy.

There are lots of things we need to eat regularly that most people have difficulty pronouncing.

One of the things I hear is that people think that grains are wholly unnecessary in the diet. Lots of things are entirely unnecessary, like wine, potato chips, and caramel. That doesn’t mean that we throw them out entirely unless you are a heretic.

The big difference between the grains and the wine, potato chips, and caramel is their nutrients. Grains, especially whole grains, have a lot of nutrients and not just “carbs.”

What is “plant-based” eating and how is it different from vegetarianism? Good question. In today’s episode, I go over plant-based eating, how I define it, and how others I encountered approach it. And how is this term really different from someone who is vegetarian. Not much.

Many people set goals for the new year to lose weight, eat healthier, or start the latest trending diet, including lists of foods to cut out or avoid. This year consider an approach different from a temporary diet or short-term program by doing something for more than a few weeks while also improving health and weight.

As we start the new year, and before starting the fasting, cleanse, latest trendy or temporary way of eating, think about more long-term ways of eating. Losing weight is easy - people do it all the time. Keeping it off is hard - that is where mindset changes are important. 

Why do we feel the need to wait until the first of the year, first of the month, or first of the week to “get back on track” or start eating better?

We can “course correct” any time and today I address how it makes sense to do it right away rather than wait.

Ever wonder about those dates on food packages such as Sell-By, Use-By, and Best-By? They are not terms representing safety or even food expiration. And what about leftovers - how long are they good for?

In today’s episode, I go over what these dates mean and when to toss prepared foods to reduce your risk of foodborne illness.

What is meant by alcohol in “moderation”? Alcohol in moderation is one of the few things precisely defined. But, unfortunately, moderation is one of those words with some ambiguity to it. It means something different depending on the subject, person, and pre-existing habits.

Many people talk about organic food and choose this because it is healthier. But is this really the case? I speak the truth, as always, in today’s episode.

Moving from Mindless to Mindful Eating. Have you heard these terms: mindless eating and mindful eating? Even if you knew of these terms, you might not know the meanings or the absolute difference. In today’s episode, I cover the differences, the consequences, and what we can do to move from mindless to more mindful eating.