Episodes

  • Since we don't live close to one another (Gina in Columbus and Nicole is southwest Michigan), it's rare we get to actually hangout. But when we do, it's 1. with kids and 2. so much fun! This go-round, we met up at Great Wolf Lodge and recorded...just because. And because this was a vacation of sorts, we kept is light and fun with a series of random questions AND this or that questions. This episode is 100% fun and totally random. You'll for sure learn something. Enjoy!

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    Resources and Show Notes
    None!

  • It's American Heart Month!  There is arguably no are of nutrition science that is more dynamic and ambiguous than that of heart health.  One day eggs are bad, the next day you should eat more. One day Statins should be in the water, the next day maybe they aren't great for everyone.  One day we should be counting our saturated fat grams, the next day we should be adding lard to our food. What gives? Today we will hopefully clear up the facts and give you some practical advice for keeping the most important muscle in your body thriving.



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    Resources and Show Notes
    ASCVD 10-Year Risk Estimatory (for those 40+)

    2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease

    Carbohydrates and LDL Particle Size

    Statins, should you take them?

    The AHA Recommendations for Heart Health

    Triglyceride/HDL Ratios (aim for less than 3, or closer to 1, they say. Gina thinks this will become more important to cardiologists in years to come!)

    Cholesterol Clarity, by Jimmy Moore -Gina read this book and while she wasn't sold on all they had to say (for example, promoting bacon over chicken breast, no, just no) it was full of good research to support the idea that heart risk may have more to do with carbohydrate intake than once thought (especially for those at higher risk and with a propensity towards higher blood sugars). Also discusses different labs to focus on other than just total cholesterol an LDL.

    Good Calories Bad Calories - another book Gina read several years ago, full of really good information that might get you thinking.

    Favorite New Recipes or Products

    Slow Cooker Tater Tot Taco Casserole

    Kale Chips: Buy the already chopped and washed kale, lay out on a pan, spray with some oil, top with salt and pepper, heat at about 400-425 for 15-25 minutes (check regularly, and mix half way)

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  • Valentine's Day is right around the corner and so it's a fun time to talk love and relationships. We talk everything from US stats around marriage to some great detail about our love lives (yep, we went there!), as well as Love Languages, professional marriage inventories, and more. Fair warning that things may get a bit spicy and we encourage earmuffs or mature listeners only!

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    Resources and Show Notes
    Prepare and Enrich Marriage Inventory

    Eight Dates by John and Julie Gottman

    Talk to Me Like I'm Someone You Love by Nancy Dreyfus

    Thug Kitchen Cookbook

  • It's no secret that diet culture is pernicious and damaging, in more ways than we can imagine.  It was only a matter of time that a movement like Health at Every Size would start to build and take over, albeit slowly, but it's gaining traction.  Imagine going to a dietitian and not being put on a diet, asked to record food, or look at labels. Imagine going to a doctor and not getting weighed.  Could this be our future?  Not only is it our future but you can experience this now.  Join us as we talk to Claire Chewning, a Registered Dietitian in Virginia who's passion is Intuitive Eating and who counsels with a weight inclusive Health at Every Size approach; focusing on everything wellness, minus the number on the scale.



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    Resources and Show Notes
    HAESCommunity

    Association for Size Diversity and Health

    Claire's website

    Claire's Book Recommendations

    Body Respect

    The F*ck it Diet

    Anti Diet

    Claire's Podcast Episode Recommendations for further learning;

    Episode 59

    Episode 60

    Episode 68

    Favorite New Products

    Aldi's Ravioli (Gina's new fave for the kids)

    Buffalo Cauli-Bites (Nicole's new recipe)

  • Breakfast, cereal, granola, oh my! There's a few places in the grocery store that can get a bit tricky to navigate -- we'd say cereal and granola would be one of those aisles that can raise confusion. Join Gina and Nicole as they discuss healthy, kid-friendly cereal and granola options while performing a live taste test with their adorable 5-year-old daughters, Paige and Shea.

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    Resources and Show Notes
    Taste tests:



    Cereal/Granola
    Gina – Nutrition    (1-5)
    Nicole – Nutrition (1-5)
    Paige – Taste  (1-5)
    Shea – Taste (1-5)


    Fiber One Clusters
    4
    4
    4.5
    5


    Cascadian Farm Fruit and Nut Granola
    3.5
    3.5
    2
    4


    Kashi GO love Chocolate Crunch
    5
    5
    5
    5


    KIND Healthy Grains Peanut Butter Whole Grain Clusters
    4
    4
    2
    3


    Bear Naked Granola - V'nilla Almond (45% less sugar)
    4
    4
    3
    3.5


    Kodiac Cakes Oatmeal Unleashed - Chocolate Chip
    5
    5
    4.5
    5



    Sweet & Salty Olive Oil Granola Clusters (recipe)

    Berry Cherry Almond Granola (recipe)

    Cherry-Almond Granola Bars (recipe)

    Granola Bars with Bananas, Cranberries, and Pecans (recipe)

    Cran-Apple Spice Granola (recipe)

    Vigilant Eats

    Nature Valley Wafers

    Elevation Products

    Mom Wins:

    Gina loves this Healthy Slow Cooker Taco Casserole 

    Lipstick Queen Color Enchancing Lip Balm

  • The terms "dietitian" and "nutritionist" are commonly used interchangably, and yet there are significant difference between the two designations. Join us as we talk through becoming a dietitian, working as a dietitian, and advice for others who wish to learn more about the nutrition field or enter it themselves.

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    Resources and Show Notes
    US Bureau of Labor and Statistics - RD Job Trends

    Dietitian vs Nutritionist

    Nicole's Mom Win: Sheet Pan Balsamic Pork Tenderloin with Fall Vegetables

  • Has your need for control changed since becoming an adult, finding a partner, or having kids?  Have your expectations changed with the ebbs and flows of your life? Today we talk about how our control and expectations have fluctuated throughout their life and discuss a bit about how, in the end, loosening control is probably what's best. We end the episode with a recap of their 2019 wellness goals (did they achieve them) and a dive into 2020 wellness goals.

    Has having kids made you more or less controlling?



     

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    Resources and Show Notes
    Slowing Down to the Speed of Life

    Tiny Buddha

    Elevate App

    Oatmeal-Almond Breakfast Cookies - Nicole's Mom Win

  • Emily Kyle is a Registered Dietitian Nutritionist and Certified Holistic Cannabis Practitioner who's main focus is on helping women achieve wellness with the use of Cannabis, CBD and/or Hemp products.  Join us as we dive into all the questions you've always wanted to know (or perhaps you never knew you wanted to know!), and find out whether these products are right for you.


    You can order products directly from Emily's website.

    Cannabis

    Emily Kyle, RD

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    Resources and Show Notes
    Emily Kyle Nutrition

  • Food allergies are on the rise, and there is a chance you have a child or know a child (or three) who has a food allergy.  Today we explore the experiences of Gina's good friend Rachel, who's daughter Gracie is allergic to peanuts and eggs.  How and when was she diagnosed? What was it like having a young child in daycare? What's Gracie's prognosis and what therapies are an option?  Rachel also provides tips for getting through holiday parties, and how to support any holidays guests with food allergies.



     

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    Resources and Show Notes
    A  bit about denaturing of proteins when cooking

    Siblings of food allergic kids aren't necessarily also allergic or at higher risk

    2019 AAP Clinical Report on Early Introduction to Peanuts (and other allergens)

    FARE on Early Introduction

    Basic Baking and Cooking Tips

    Here is a handy chart for replacing eggs in baking

    Gracie's Favorite Products

    Divvie's Cookies

    Made Good products

    Don't Go Nuts Bars

    Hummus is a favorite in packed lunches

    Just Mayo or Hellman's Vegan Mayo for anything that calls for mayo (Other mayo subs: sour cream, cream cheese, yogurt (depending on the application)

  • Holiday shopping stressing you out? Have some people on your list who are INCREDIBLY difficult to buy for? Settle in for an episode with dozens of gift ideas -- everything from food to beauty to experiences. You're guaranteed to walk away with an idea...or many!
    Physical Activity and Fitness

    Running ear buds ($20)
    Monthly pass to a fitness studio or Class Pass
    ON running shoes
    Stainless steel reusable water bottles
    Align ($98) or Wunder Under ($128) Lululemon leggings

    Food & Cooking

    Kitchen Aid Mini Food Prep / Food Processor ($30)
    Himalayan salt BBQ plank ($35)
    Bamboo cutting board ($15)
    Yogi Tea 
    5 Ingredient Slow Cooker Cookbook 
    Instant Pot ($120)
    5-Blade Spiralizer
    Beer / wine / cheese of the month club
    7-inch Wustof knife ($79) or 8-inch Victorinox knife ($36)
    Citrus press

    Beauty & Fashion

    Wet brush ($7)
    Jade Roller ($20)
    CND nail polish and top coat ($10-11 each)
    Madison jeans ($70)
    Booties in smokey taupe suede ($37)
    Thick, leopard print cardigan ($36)
    phone cord hair ties ($8)

    General Health

    CBD roll-on sticks
    Water flosser/pick

    Kids

    giftcards to (local) bookstores
    bath bombs ($12)
    Kidizoom smartwatch ($40)
    Rainbow In My Room Tabletop Décor Night Light Projector ($26)
    Osmo - hands-on learning games ($70)

    Family

    Uno (Frozen)
    Kids conversation cards ($20)
    XL beach tote ($59)
    Cootie game

    Experiences

    Sur Le Tab cooking classes
    Food tours, such as Columbus Food Adventures
    Groupon - inspiration and ideas!
    Subscription boxes / puzzle boxes to do at home, such as Escape the Crate
    KiwiCo - science and art projects
    Little Passports - helps kids learn about the world without having to travel the world!

    Practical Gifts

    Happiness journal - see The Wonder of Parenting for more info! ($10)
    Mace ($10)
    Portable charger ($30)
    Kindle ($90) or Fire Tablet ($50)

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  • Your questions...answered!

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    Resources and Show Notes
    DevaCurl - Gina's new find!

    Sugar Consumption for Kids per the American Heart Association

    Nutrition Action Newsletter

    World Health Organization on processed meats

    Physician Committee for Responsible Medicine on processed meats

  • The holidays are here again! Such a joyous time for all, but with the holidays can come stress and the propensity to get a little out of balance.  Of course this time of year is probably the most important time to be well and balanced; flu season, little sun for most of us, and just a tendency to stay in doors can have negative effects on our immunity.  Now is the time to treat our body best, but with the hustle and bustle of the holidays we can easily get out of our wellness groove.

    Try to incorporate fruits and veggies; Gina's Veggie bread/stromboli-- buy some frozen bread loaves, thaw according to package, flatten out into a long rectangle, add oil, seasoning such as Italian seasoning (~2 Tbsp), about 3/4 cup cheese and about 1 cup cooked vegetables (spinach, mushroom, pepper, etc), roll and close by squeezing the dough together, and cook according to package directions.

    Keeping moving; On this day Gina insisted on getting out even though it was freezing! A quick 15 minute walk in the fresh air was just what she (and the kids??) needed!

    Get outside;  Sleds are fun for kids even if there isn't a hill!

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    Resources and Show Notes
    Discussion

    Pomegranate Salsa

    Butternut Chocolate Chip Cookies

    King Arthur White Whole Wheat Flour

    Stuffed Dates: Take the pits out of your dates, get a small bowl and add chopped pistachios and enough honey to lightly coat the pistachios.  Stuff the dates with as mush or as little of the pistachios as you'd like

    Gina's Turmeric Smoothie: 1 tsp turmeric, dash of pepper, 1 tsp cinnamon, spoonful of Greek yogurt, 1/2 banana, a scoop of peanut butter, crushed ice and almond milk (enough to cover the contents)

    Prevention RD's Sausage and Apple-Stuffed Acorn Squash

    Prevention RD's Modern Day Green Bean Casserole
    Roasted Brussels Sprouts Salad with Maple Butternut Squash, Pepitas, and Cranberries
    Plant Based Talk

    Follow Your Heart Cheese

    Chorizo and Cornbread Stuffing  

    Make it vegetarian with Morning Star or other brand "chorizo" or "sausage"

    Egg replacement chart

    JUST Eggs products

    New favorites

    Goat Cheese Stuffed Dates

  • Each year the Academy of Nutrition and Dietetics hosts the most amazing gathering of dietitians and nutrition professionals; the Food and Nutrition Conference and Expo.  This year we all met in Philadelphia, Pennsylvania.   Today's episode showcases a conversation with Nicole and her husband, Mark, as they unpack what we learned that we think you should know, as well some new products that you should look for in the grocery aisles.

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    Resources and Show Notes
    Low-carbohydrate diet research: The low-carbohydrate diet and cardiovascular risk factors: Evidence from epidemiologic studies

    Book: Intuitive Eating

    Creamy Coconut Lentil Curry

  • It only makes sense that following our "Healthy Eating Isn't Perfect" episode, we would do a candy and beer taste test, right?  Join us as we discuss our Halloween and other fall traditions (past and present), our favorite Fall recipes, and do a little taste test with new-to-us Halloween candy and Fall/holiday brews (because stocking your fridge with holiday brews is probably a good idea during these family-filled months when someone can drop by at any time!).



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    Resources and Show Notes
    Want more Fall? Check out Girl Next Door's podcast Fall Extravaganza episode

    Pumpkin Bread Recipe (try it with yogurt or applesauce instead of oil, if you dare)

    Pumpkin Chocolate Chip Cookies (try with oat flour, it's GF and a whole grain!)

    Peanut Butter Snickers (taste test)

    Pumpkin Kit Kat  (taste test)

    Zombie Skittles  (taste test)

    Bells (taste test)

    Founders (taste test)

    Great Lakes Octoberfest (taste test)

    Punkin Ale (taste test)

    Deschutes (taste test)

    Crustless Pumpkin Pie

    Pumpkin Oatmeal Chocolate Chip Cookies
    Pumpkin Spice Baked Oatmeal with Cranberries
    Slow Cooker Pumpkin Pie Steel Cut Oats
    Maple Pumpkin Oatmeal Breakfast Bars
    Pumpkin Cranberry Apple Baked Oatmeal
    Crock Pot Apple Cinnamon Steel Cut Oats

    Baked Steel Cut Oatmeal with Apples and Cinnamon

     

  • What exactly is a "healthy diet"? To some people a healthy diet means no animal proteins, to others it may mean high fat and low carbs, but yet to others it may mean no sugar, at all.   As registered dietitians we have our own definition for what a healthy diet should look like, and while we may not all agree as nutrition professionals what exactly a "healthy diet is", we do all agree on one thing and that is that servings and food groups aside; YOUR healthy diet should be enjoyable and sustainable, otherwise how healthy is it really?  We also agree that healthy eating isn't perfect, and that perfect eating isn't healthy.

    Some more words of wisdom; It's ok to eat peanut butter. And, lots of it.



     

    It's ok to pick the cake over the apple.

     

    It's ok to not have all the food groups on your plate at each meal (in fact, it's probably best not to, that's hard to do!).

     
    Resources/Show Notes
    Imperfect Health Podcast - One of Gina's favorite podcasts! Two dietitians talking about how living a healthy means so much more than perfection; discusses food, exercise, mental health, and more.

    Dietitians Unplugged Podcast - Check out episode 66 for more on "embracing imperfect eating"

    Dietary Guidelines 2015-2020 - It's no wonder Americans are confused! Granted, these aren't meant for the lay public, per se, the idea is that you find a nutrition professional (ahem, a Registered Dietitian) to help you make sense of these and mold the recommendations to fit you.  We suggest the new 2020 dietary guidelines integrate intuitive eating and the importance of having a good relationship with food.  No counting, no tracking (at least not long-term), food should be fun and not stressful.

    Nicole's (PreventionRD) Breakfast Superfoods Cookies (Gina's favorite new recipe. Modifiable too. Gina made these with raisins instead of cranberries, unsalted butter instead of coconut oil, chopped nuts instead of pepitas, oh and she added dark chocolate chips!  Another option is to use about 3/4 cup pumpkin puree instead of banana.)

    Honey BBQ Chicken Pizza Tacos - THE BOMB!!!

  • Soy: it's certainly a controversial food. What is considered a "serving" of soy? We talk everything from GMOs to breast cancer while addressing 5 common myths surrounding soy and isoflavones from the latest research. A timely topic for Breast Cancer Awareness month - you're sure to learn something new!
    "Soy isn’t a miracle food, but it isn’t a villain, either." – Today’s Dietitian Carol Meerschaert, MBA, RD
    Resources and Show Notes
    The Top 5 Soy Myths, Today’s Dietitian
    Soy and Breast Cancer – An In-Depth Review of the Research. Kylie Buchan, RD and Angela Hummel, RDN. Today’s Dietitian. 2018.
    Recipe: Weeknight Saucy Pineapple BBQ Chicken Bowls

  • Hey, guess what? Dietitians LOVE food! We love to eat food, talk food, make food, discover new foods, and we certainly love to asses the nutritional merits and pitfalls of all things food. So, grab a snack to crunch and munch along as we sample LOTS of commonly consumed protein bars on the market. We'll chat through our likes and dislikes and rank each based on their nutrition profile and their taste.



    Protein Bar
    Gina (Taste)
    Nicole (Taste)
    Nutrition (Gina)
    Nutrition (Nicole)
    Total         (20 max)


    ONE Bar - Maple Glazed
    5
    3
    4
    4
    16


    ONE Bar - Almond Bliss
    4
    4
    4
    4
    16


    Kellogg Special K Protein Meal Bar
    3
    4
    2
    2
    11


    88 Acres Chocolate Sea Salt
    4
    4
    5
    4
    17


    Epic Bars - Almond Butter Chocolate
    3
    3
    5
    5
    16


    Rx Bar - Mint Chocolate
    4
    4
    5
    5
    18


    KIND Protein Bar - Crunchy Peanut Butter
    4
    4
    3
    3
    14


    Perfect Bar - Mocha Chip
    5
    5
    4
    5
    19


    Oatmega - Chocolate Peanut
    2
    3
    4
    4
    13


    Vega Protein Bar - Salted Caramel
    3
    3
    5
    4
    15


    Caveman Collagen Protein Bar - Chocolate Walnut
    2
    2
    4
    3
    11


    No Cow Bar - Chocolate Fudge Protein Bar
    1
    1
    4
    4
    10


    Go Marco - Cashew Caramel
    3
    3
    3
    3
    12


    Power Crunchy Protein Energy Bar - Salted Caramel
    4
    4
    4
    4
    16



    The winner...........


    Resources and Show Notes
    Bon Appetit article: How Quest Won the Battle of the Protein Bars
    Bars (on Amazon)

    Perfect Bars
    Rx Bar (Mint Chocolate)
    Epic Bars - Almond Butter Chocolate
    KIND Protein (Crunchy Peanut Butter)
    ONE Protein Bar (Almond Bliss)
    ONE Protein Bar (Maple Glazed)
    88 Acres Dark Chocolate Sea Salt Seed Granola Bar
    Oatmega (Chocolate Peanut)
    Go Marco - Cashew Caramel
    Vega Protein Bar (Salted Caramel)
    Caveman Collagen Protein Bar (Salted Caramel)
    No Cow Bar (Chocolate Fudge Brownie Bar)
    Power Crunch Protein Energy Bar (Salted Caramel)

     

  • That first year postpartum is so special, but can you imagine how different it might be if you actually caught some sleep every once in a while?  Imagine if you started each day fully charged because your baby actually slept through the night (we're talking after those first six or so months, when they actually have to wake up to stay nourished).  Today's episode highlights some helpful tips you can use today to help your baby (or toddler) be a better sleeper.  In the long run, their good sleep habits will improve their health, not to mention your health (must we get into the negative health effects of sleep deprivation??).



    Let Halle Markwas, a Columbus, Ohio based sleep consultant, provide you with some tips you may never have known you needed!  Don't have babies or toddlers anymore? Still tune in, she's got tips for adults too, because no matter where you are in life you may need some assistance falling asleep, staying asleep and getting those dreams in.

     
    Resources/Show Notes
    Website:  https://sleepwiseconsulting.com/halle-markwas/ 

    E-mail: hmarkwas@sleepwiseconsulting.com

    Instagram: @the_sleep_bae

    Halle's Favorite Sleep Products:
    Black Out Shades
    OK to Wake Clock
    Lovey (Age 1yr+) 
    Halo Sleep Sack
    Zipadee-Zip (after swaddle and up to 3 years)
    Sound Machine
    Slumber Pod

    Zen Evo Melatonin Chocolates (Gina's favorite melatonin. She insists even 1 mg of this is helpful!)

  • Maybe you love cooking, or maybe not so much. There’s no denying, however, that having a plan and meal prepping is a game changer when it comes to gaining and maintaining good health. Listen along to gain some tips, tricks, and ideas to keep your food delicious and your efforts at a minimum!


    Resources/Show Notes
    FDA Refrigerator and Freezer Storage Chart

    Nicole's Pinterest Page for inspiration!

    Nicole's Food Blog, Prevention RD - over 2,000 recipes!

    Gina's Food Blog, Candid RD

    Grocery Delivery from Meijer's Shipt

    One and Done (Cookbook)

    Light on Calories, Big on Flavor (Cookbook)

    Ruffage (Cookbook)

    Magnolia Table (Cookbook)

    Williams-Sonoma The Weeknight Cook: Fresh and Simple Recipes for Good Food Everyday (Cookbook)

    Williams Sonoma Fresh + Fast (Cookbook)

  • It's that time of year again; back to school! If you have little lunches to pack you'll be happy to know we've got you covered. Everything from quick and easy things to make and prepare for packed lunches, to some kid-approved already prepared foods. Tune in and get packin'!

    General guideline; aim for three food groups, with at least one being a fruit or vegetable.

    Resources/Show Notes
    National School Lunch Fact Sheet

    Gina's favorite bentos (easily stackable so you can pack several lunches at once and then store in fridge. Also very easy to clean)

    Nicole's Favorite Rubbermaid containers

    Gina's favorite food thermos

    Sally's Favorite Lunch Packing Gear (Real Mom Nutrition)

    Didn't I Just Feed You Podcast (great episode about packing lunches)

     

    Favorite lunch products

    RX nut butters  (when you have a kid who barely eats, but loves nut butter, you buy the ones with extra protein!)

    Stonyfield yogurts and tubes

    Sunbutter (Creamy)

    Fruit Strips (these are my kid's favorite!)

    Belvita Biscuits

    Wheat Thins (kids tend to like these...have you noticed? And they are 100% whole grain)

    Applesauce (preferably unsweetened.  Add cinnamon for flavor!)

    Delmonte fruit cups (preferably no sugar added)

    Chobani Flips (Paige doesn't love yogurt, but she will eat these!)

    Fruit by the Foot (I know, crazy right?  But these babies are good and only around 10g sugar!  I (Gina) pack these or another sweet snack in Paige's lunch on Fridays)

    Kacookies (a more nutrient dense cookie!)

    Mott's Fruit Snacks (again only 10 g sugar. Often times less than even those "healthier organic" brands!)

    Nutri-Grain Kids Snacks (we would consider this a "dessert with benefits", since it's sweet but comes with whole grains and some fortification!)

    Nature Valley  (Gina's favorite new products. Seriously yum.  Another "dessert with benefits". Only 8 g of sugar and also 3 g fiber and 5 g protein)

     

    Favorite lunch simple "recipes" or non-product ideas

    Apples and Caramel or Nut Butter

    Pepperoni and Crackers

    Salads; Italian salad (have them add the dressing and shake it at school! Croutons and cheese are fun additions), Grain Salad (cooked quinoa with feta, dill, tomatoes, cucumbers and a little olive oil and salt)

    Edamame and corn salad with a hint of lime or salt (or both) (Hint: put the edamame and corn into their lunch frozen, it will be thawed by lunch, especially if it stays out of the fridge until they eat!)

    String Cheese with Cherry Tomatoes

    Almond Butter and Jelly Sandwiches

    Thermos food; soup (pack some crackers with it), pasta with sauce and meatballs (or just sauce with ground meat or turkey added), leftovers

    Leftovers (leftover pizza is Paige's favorite packed lunch. Of course!)

    Nicole's 10th Annual Chili Contest - Enter by 9/1/19!!