Episodes
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In today’s episode, we're serving up a healthy dose of knowledge about the top five supplements we believe everyone should be taking for optimal health. Now, remember, while we're passionate about these supplements, we want to stress the importance of consulting with your healthcare provider before introducing anything new into your regimen.
Today's featured supplements are all available from our private label store. Head over to foodtrainers.com/shop for convenient access to all these health-boosting options.
Vitamin D (D3): We cannot stress enough the power of this sunshine vitamin! Kickstart your day by taking it in the morning with food. Not only is it a champion for bone health, mood regulation, and immune system function, but it also plays a vital role in fertility and even reducing cancer risk.B Vitamins: Say goodbye to hormonal imbalance and energy dips with your morning dose of B vitamins (preferably with food). Do you use birth control pills or enjoy a drink or two? Be aware, they can deplete these vital nutrients. Don’t forget that B vitamins, especially folate and B12, also play a role in reducing cancer risk associated with drinking.Probiotics: Meet 'Gutsy', our champion for gut health! Remember that your gut health is crucial for serotonin production and overall mood. Also, if you've recently used antibiotics, it's time to replenish your gut flora. We're big on prebiotic-rich foods - hello, asparagus, jicama, green bananas, and garlic! There's so much to learn about the various strains of probiotics and how they cater to individual needs.Omega-3s: You might have heard of the amazing benefits of Omega-3s from Robert Lustig's book "Metabolical". We’re backing it for its role in reducing depression, inflammation, Alzheimer's risk, promoting heart health, and aiding weight loss.Magnesium: Here's your key to absorbing Vitamin D. We're partial to three types: Magnesium Glycinate (most relaxing), Magnesium Citrate (our "Chill Pills"), and Magnesium Oxide (aka "Number Two Pills"). Each serves different functions, so you can tailor them to your specific needs. Remember, despite its presence in foods like leafy greens and beans, we believe that magnesium supplements act as a necessary "insurance policy" due to soil depletion affecting the nutrient levels in these foods.As always, we've included tidbits from our personal experiences and insights from research to help you make informed choices. Remember to tune into your body's needs and adjust your intake accordingly.
Products Mentioned:
Foodtrainers® Double D'sFoodtrainers® B-saneFoodtrainers® Gutsy ProbioticSeabuckWonders Omega-7 CompleteFoodtrainers® MagneZZZium -
Welcome back, Foodtrainers! Today's episode is a deep dive into the often misunderstood topic of portion control and its impact on our health. As we've explored, it's not just about what you eat but how much and when you eat that matters.
One fundamental principle we've emphasized is the importance of understanding what you're consuming before addressing portion sizes. Knowledge of what's on your plate plays a critical role in making healthier eating decisions.
A fascinating study carried out by the National Institutes of Health demonstrates this perfectly. The study found that when people were given ultra-processed foods to eat, they consumed around 500 more calories per day compared to those eating mostly homemade meals.
Overeating can often sneak up on us, especially when faced with a large variety of food choices. This phenomenon, which we've lovingly named the "pu pu platter syndrome," is a common pitfall. The "variety effect" explains why the more options we have, the more we tend to consume.
The concept of "sensory specific satiety" also contributes to this. It's the reason why we might feel full after a large meal but still find room for dessert. It's simply our appetite responding to the opportunity for a different taste sensation.
One technique we recommend for managing portion control comes from Dr. Barbara Roll's diet method called "Volumetrics". She suggests front-loading meals with liquidy foods, such as soups or salads, to increase the feeling of satiety.
Practical strategies can also make a big difference in portion control. Simple changes like using smaller plates for meals, setting a "one plate rule" during festive situations, or making a habit of closing the kitchen after dinner can greatly help.
Some foods, however, present bigger portion control challenges. Cold cereals, popcorn, chips, and nuts - specifically cashews - can easily lead to overconsumption. For this, we've introduced the Foodtrainers nut case, a convenient tool for controlling nut portions, available in our shop.
Even healthy foods require portion control. Foods such as nuts and fruits, often perceived as unrestricted because of their health benefits, can also lead to overeating. Remember, even though they are healthy, they can still contribute to excess calorie intake.
Regulating carbohydrate intake is another important consideration. We recommend a guideline of a fist-sized portion, or one fourth of your plate, for carbohydrates. Avoid consuming carbohydrates early in the day as it might lead to overeating due to irregular blood sugar levels.
When it comes to portion sizes, remember to not just reduce, but also increase where necessary. Half your dinner plate should be filled with non-starchy vegetables and aim for 25 to 30 grams of protein per meal. This approach will ensure you're receiving the essential nutrients your body needs.
In conclusion, portion control plays a critical role in a healthy diet and lifestyle. It's not about being overly strict, but about increasing or decreasing certain foods to create a balance. We encourage you to identify which of these tips resonate with you and to give them a try. Remember, it's about making the suitable tweaks for your unique needs.
Products Mentioned:
Foodtrainers® Nut CaseFoodtrainers® FLASKResources:
"The Volumetrics Diet Plan" by Barbara Rolle47. The -
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In this sugar-coated episode, we unravel the truth behind popular sweeteners. We’re bringing you the bitter and the sweet with our YOSA (Yay or Step Away) guide to help you navigate the sticky world of sugar substitutes.
Today, we're seeing an explosion in sugar-free products, primarily influenced by the keto diet trend and the uptick in gadgets like continuous blood sugar monitors. Our insatiable appetite for sugar is a hard one to shake, but it's vital we confront our collective sweet tooth. With adults consuming over 80 grams (or more than 20 teaspoons!) of sugar per day, and kids guzzling even more thanks to sugary drinks, it's no surprise that sugar is implicated in health issues such as various cancers and heart disease.
Let's start with our "Yay" sweeteners:
Stevia: Closely related to chrysanthemums and marigolds, this plant-based sweetener is a worthy contender for your kitchen cupboard. However, not all stevia is created equal, so aim for whole leaf stevia. A noteworthy mention is New Naturals which offers good quality stevia.Monk Fruit: This melon-derived sweetener, often mixed with erythritol, is not just sweet but also has antimicrobial properties and is gentle on the microbiome. A brand we like for pure monk fruit is "It's Just".Allulose: This "rare sugar" found in fruits like jackfruit, figs, and raisins is an intriguing option that could even lower blood sugar and reduce liver fat storage. Our choice? Wholesome Sweetener's allulose.Sweeteners to step away from? Sucralose, Saccharin, and Aspartame. These synthetic sweeteners may be calorie-free, but the potential health costs are not worth the zero on the scale. In the mood for a diet soda? Zevia, sweetened with stevia, is our pick.
We also touch on honey and coconut sugar, which, although superior to table sugar, should still be savored sparingly. Agave, with its sneaky high fructose content, is surprisingly not as healthy as many believe.
High fructose corn syrup, however, takes the (unhealthy) cake. It wreaks havoc through elevated uric acid levels. If you're interested in learning more about uric acid and its implications, we suggest "Nature Wants Us to Be Fat" by Richard Johnson and "Drop Acid" by Dr. David Perlmutter.
Overconsumption of sugars, particularly high fructose corn syrup, is contributing to a worrying rise in non-alcoholic fatty liver disease (NAFLD), especially among teens. Fruits are the safe haven for fructose, but concentrated fructose can steer you towards health issues like metabolic disorders, insulin resistance, and high blood pressure.
Erythritol, a popular sugar alcohol, is an interesting case. While a study linked erythritol to heart attacks, we question its validity due to erythritol's relatively recent 'safe' status (granted by the FDA only in 2018). We recommend Chris Kresser's critique of the study. For now, erythritol resides in the grey area between "yay" and "stay away." While we can't give it a clear verdict, what is clear is this - the less sweetness you consume, the less sweetness you crave.
So, it seems there's no magic sweetener to whisk our cravings away. Whatever you choose, it’s important to remember that moderation is key – but that doesn’t mean you have to deprive yourself!
Resources:
NuStevia Liquid SweetenerRead: Does erythritol increase the risk of heart attack and early death? -
Summer’s here, and it’s the perfect time for us to delve into the challenges that this season brings to our wellness routines. We’ve all been there: Late dinners, extra social events, an abundance of unique summer treats, and drinks. And trust us, we've got the secret weapon solutions to these seasonal challenges!
Late Summer Dinners: Let's start with how to navigate those tasty but late dinners. We're firm believers in a minimum of 12 hours food-free, and black coffee can be your ally in maintaining this fast. Remember, though, it must be black coffee to keep you in that fasted state.
Excessive Sweating and Overeating after Outdoor Workouts: Intense summer workouts can cause excessive sweating and overeating. We recommend using electrolytes (we love brands like Element, Body Bio, and Redmond Real Salt's Relight) to improve mood, hydration, and overall well-being.
Alcohol and Wellness: Who doesn't love a cocktail by the poolside? But remember, alcohol can deplete B vitamins, impacting your hormones, PMS, energy levels, and more. Our B-Sane supplement is just the thing you need. We also suggest green tea (especially cold brew), histamine capsules, NAC (N-acetylcysteine), and digestive enzymes to handle those alcohol effects.
Summer Constipation: Hydration, raspberries (high in fiber), olive oil, MCT oil, avocado oil – these are your friends when it comes to combating summer constipation. Don't forget to try our "number two" magnesium oxide pills, digestive enzymes, and our probiotic supplement "Gut C".
Skin Issues in Warm Weather: Want to keep your skin glowing all summer? Try collagen smoothies and our new collagen product. Also, cacao is great for reducing sun damage. We're also big fans of our Decade Eraser supplement and Sea Buckthorn (both capsule and topical forms) for skin health.
Bloating (or as we like to call it, "pooch"): Dealing with bloating just days before a big event? No worries, you can manage this. Avoid bloating foods, start your day with black coffee, eggs with avocado, or a collagen smoothie. Add detox drops, ACV, or lemon in water to your morning routine. Include parsley in your lunch, and end the day with an olive oil shot, fish and vegetables (like our turmeric salmon sheet pan recipe!). Stay proactive and keep your cool. Remember: Lean protein, eggs, avocado, parsley, ginger, lemon, ACV, dandelion, and detox brew are your de-bloating day essentials.
Wrap up your day with some sweat-inducing exercise, sauna, or foam rolling.
Enjoy your summer, friends! We promise you, these foods and supplements are easy to find. And we'd love to hear your own experiences and tips, so don't forget to share.
Products Mentioned:
Histamine BlockRedmond Real Salt's Re-LyteFoodtrainers® No. 2 PillsFoodtrainers® Gutsy ProbioticFoodtrainers® B-saneFoodtrainers® Decade EraserSeabuckWonders Omega-7 Complete -
Welcome back, FoodTrainers friends! In this episode, we dive into a juicy topic—mental health and the concept of "Seven Rules for a Happy Day," inspired by Zainab Salbi, founder of Women for Women International. We’re going to share our own seven rules, and how you can create your own list tailored to your individual needs, values, and joy-sparking activities.
Resources:
Women for Women InternationalTiny Habits book by BJ FoggRussell and Hazel To-Do Post-it PadsSugar PaperEpisode 47. The One Thing We’ll Never QuitEpisode 100. Here's How to Live to 100Produced by Nova Media
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In today's episode, Lauren and Kayleen share their top 5 strategies for promoting longevity and healthy aging. They recognize the influence of genetics and lifestyle but emphasize how these tips can make a difference in your overall health and well-being.
Prioritize Oral Health: Learn about the connection between oral health and heart disease, and why regular dental checkups, brushing, and flossing are so important for overall health.Maintain Muscle Mass: Discover how to preserve muscle as you age with strength training and adequate protein intake.Take Key Supplements: Find out which essential supplements can fill nutritional gaps and support longevity, including vitamin D3, omega-3s, magnesium, probiotics, and berberine.Practice Intermittent Fasting: Uncover the benefits of intermittent fasting for longevity, and learn how to optimize your eating window for improved health.Do Your Daily: Get tips on incorporating specific anti-aging foods into your daily routine to contribute to a longer, healthier life.Join us as we dive into these essential tips to help you age gracefully and live a healthier, more fulfilling life.
Resources:
Keeko Coconut Tooth FlossTiny Habits by BJ Fogg94. How to Pick a Protein Powder77. Are You Getting Enough Protein?Produced by Nova Media
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In this episode, we open up a conversation on the impact of parents' comments and attitudes towards their children's body image, self-esteem, and relationship with food. We're here to remind you that you're not alone in dealing with this struggle and it's never too late to unpack and work through these issues.
Our listeners share their experiences of how negative comments about their bodies have left lasting effects on their self-perception and mental health. We discuss the role of cultural ideals and upbringing in shaping body image, and the importance of breaking toxic inner dialogues.
We highlight the resilience of those who have faced these challenges and have managed to find self-acceptance, healthier attitudes towards their bodies, and a more positive relationship with food. It's important to understand that these comments are not a reflection of your worth or appearance, but stem from your parents' own insecurities.
Join us as we explore the power of acknowledging the source of these comments and the journey towards fostering healthier relationships with our bodies, food, and self-esteem. Let's break the cycle of negativity and promote positive change.
Produced by Nova Media
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Craving sushi, Mexican, or Italian food but worried about staying on track with your health goals? Join us as we discuss tips and tricks for making healthier choices at your favorite sushi, Mexican, and Italian restaurants. Discover delicious alternatives that will satisfy your cravings while keeping you on track with your health goals.
In this episode, we explore:
Good choices for sushi restaurants: miso soup, edamame, shishito peppers, sashimi, beef negimaki, hand rolls, Naruto rolls, yakitori, and salmon entrées.Strategies for managing carbs: taking a BFF (barberry supplement) before meals out and eating a vegetable component before indulging in the carb component.The don'ts of dining out: avoiding tempura or tempura rolls, eel sauce, imitation crab, wasabi, and tortillas.Portion control tips: sticking to one roll with rice or four to five pieces of sashimi as a maximum.Healthy Mexican restaurant picks: enjoying guacamole with vegetables and queso fundido.Navigating Italian restaurants: opting for olives, prosciutto and melon, Caprese salad, minestrone soup, mussels, and grilled chicken parmesan.What to avoid: staying away from breaded items and fried dishes, and keeping pasta portions small.The importance of planning ahead: not relying solely on willpower to resist temptation during a meal.Get ready to enjoy your favorite cuisine guilt-free with our guidance on making smarter choices while dining out!
Products Mentioned:
Foodtrainers® BFFProduced by Nova Media
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Dining out dilemmas: We've all faced them, and in this episode, we're tackling the challenges of making healthier choices when eating at restaurants. From planning ahead to avoiding under-eating throughout the day, we're sharing our tips for navigating the restaurant scene without sacrificing your health goals.
Introducing our "One or Two of Four No More" strategy, we discuss how selecting just one or two items from bread, booze, dinner carbs, and dessert can keep your meal in check while still allowing for some flexibility. Plus, we're spilling the beans on how apple cider vinegar (ACV) or our berberine supplement (BFF) can help with blood sugar spikes, and how N-acetylcysteine (NAC) can support your liver in processing alcohol, potentially reducing those dreaded hangover symptoms.
But wait, there's more! We're also chatting about "veggie foreplay" – eating your vegetables before diving into those carbs to help moderate blood sugar levels. And, we're not stopping there. We're shedding light on the sneaky presence of inflammatory oils in restaurant food, the benefits of asking about cooking methods, and the undeniable advantages of home-cooked meals for both health and cost-effectiveness.
Wrapping up with a listener question about starters at restaurants, we suggest that opting for a healthy choice like a salad might be a better option than skipping a starter altogether and caving in to carb cravings later on. Stay tuned for our next episode, where we'll dive even deeper into specific cuisines and menu choices for healthier dining-out experiences.
Products Mentioned:
Foodtrainers® BFFVermont Apple Cider VinegarProduced by Nova Media
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Hey there, hungry listeners! In this episode of the Food Trainers podcast, we're going to dive into the causes of perpetual hunger and how to combat it.
First up, we want to stress the importance of protein in your first meal of the day. Did you know that a high-protein breakfast can make you feel fuller and help you lose more weight than a low-protein one? That's why we always recommend starting your day with a protein-packed meal.
But protein isn't the only factor at play. Poor sleep can also lead to increased hunger and cravings for junk food. That's why we suggest making sure you get enough restful sleep each night to help combat those pesky hunger signals.
Stress is another major factor in our never-ending hunger saga. It can lead to increased levels of cortisol, which decreases digestion and increases our drive for junk food. To combat these feelings, we recommend some relaxation techniques like belly breathing and meditation. We also suggest taking adaptogens like Rhodiola, as well as supplements like magnesium and vitamin D to help reduce stress levels.
And let's not forget about artificial sweeteners, which can lead to confusion in our bodies and increased hunger signals. Plus, certain medications like SSRIs, steroids, and antihistamines can affect our appetite. Even dehydration and hormones can play a role, with progesterone increasing hunger in the luteal phase of the cycle and estrogen suppressing it.
So, how do we deal with all of this hunger? Don't worry, we've got you covered. Eating a balanced meal, drinking water, and engaging in rituals instead of mindlessly snacking are some of the ways we can combat perpetual hunger. And if you're not sure if you're truly hungry or just emotionally eating, try the "chicken test" mentioned in the episode.
Overall, hunger is a complex issue with multiple factors at play. But armed with the knowledge and advice we've provided, you can take control of your hunger and live a healthier, happier life. Tune in now to learn more!
Resources:
Learn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet DilemmaProduced by Nova Media
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Intuitive eating: The approach that promises to free us from diet culture's shackles and allow us to eat whatever we want, whenever we want. Sounds too good to be true, right? Well, it might be. In this episode, we're diving into the pros and cons of intuitive eating, and boy, are there a lot of them.
Intuitive eating is an anti-diet approach that promotes listening to your internal cues to guide what and how much you eat. The idea behind intuitive eating is that everyone knows how to eat and just needs to tune into their natural cues. But here's the catch — it may not work for everyone. The all-or-nothing attitude of some proponents can be frustrating for those who don't fit into the "perfect intuitive eater" mold.
There are aspects of intuitive eating that we can get behind. Tuning into fullness, savoring treats, and identifying feelings and thoughts around food are all principles that overlap with our own approach to healthy eating. We believe in pausing midway through a meal to assess hunger and using a system to plan for and enjoy treats without guilt.
Intuitive eating has also been shown to be helpful for those with anorexia and bulimia, leading to better psychological and behavioral health. It can be seen as a goal of eating disorder recovery, which is a win in our book. The mindset aspect of intuitive eating could be empowering for those struggling with disordered eating.
However, one aspect of intuitive eating that we take issue with is the lack of focus on overall health. There's no mention of brain, heart, or joint health in the literature. We came across an article where the authors of the book promoting intuitive eating were seen indulging in a high-carb, high-fat meal with no mention of health. That's concerning.
Hormonal, neurobiological, and metabolic disruptions can affect one's intuition around food. Intuitive eating may not be as intuitive as we think. It's important to be mindful of the guidance and rules that support healthy eating while still honoring internal cues.
We're not anti-size acceptance, but we do believe that pursuing measures to improve one's health and body composition should not be stigmatized. The connection between weight and disease risk is well-established, including COVID-19 outcomes. Ignoring this topic is not helpful for overall health. We should strive for a balance between accepting our bodies and working towards improving our health.
So, is intuitive eating truly an anti-diet approach or just another diet with guidelines? The jury's still out. We believe in using internal cues to guide what we eat, but we also believe in being mindful of overall health and seeking professional help when necessary. Don't get caught up in the all-or-nothing attitude. Find what works for you and your unique needs.
Resources:
How to Eat Intuitively in 2023 | The Happiness Lab with Dr. Laurie SantosThey Rejected Diet Culture 30 Years Ago. Then They Went Mainstream.Learn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every... -
In this episode, we'll be discussing the world of protein powders. With so many options available, we understand that it can be overwhelming to determine which type of protein powder is right for you. We'll be giving an overview of the types of protein powders that we prefer, as well as highlighting some of the concerns when it comes to selecting the right protein powder for your needs. We'll also be addressing a common issue where fitness professionals recommend powders with questionable ingredients, and what you can do to avoid this. While we believe that protein powders can have unique benefits, we want to stress that they are not a necessity, and that getting your protein from whole foods should always be your first choice.
When it comes to plant-based protein powders, there are some concerns that consumers should be aware of. A study conducted by the Clean Label Project found that plant-based protein powders were the worst offenders for containing heavy metals, BPAs, and pesticides. Approximately 75% of the plant-based protein powders tested had measurable levels of lead, and on average contained twice the amount of lead per serving compared to other products. In addition to lead, these powders also contained mercury, cadmium, and arsenic. This is due to the contaminated soil from which the ingredients are sourced and even certified organic products average twice as much heavy metal contamination. With concerns like these, it's no wonder that people are questioning what they should eat, but it's important to stay informed and make the best decisions based on the information available.
We also discuss the various qualities of whey protein, collagen, and soy. When it comes to ingredients to avoid, you want to keep an eye out for:
Soy protein (due to estrogenic effects and potential impact on thyroid function)Sugar alcohols (such as sorbitol, maltitol, and erythritol) which some people may not tolerate wellSugars like agave and corn syrup, which can be added to protein powdersSeed oils (including soy, corn, and canola oil)Artificial colors and dyes (such as red 3 and blue) which serve no nutritional purpose in protein powders.However you choose your protein powders, it’s important to take into account what’s right for you and your goals, as well as your personal preferences.
Resources:
Marigold Creamy Vanilla Whey ProteinLearn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma
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Today we're discussing histamine intolerance, a condition that can cause mysterious migraines, skin reactions, and GI issues. This isn't the same as hay fever, and it may sound unfamiliar, but many people will recognize the symptoms. We'll cover what it is, what causes it, and what you can do about it.
So what is it? Histamine intolerance, abbreviated HIT, is a type of food intolerance that causes undesirable reactions from accumulated or ingested histamines. It's not as severe as an allergy, but it can cause symptoms like hives, headaches, and runny nose. The problem is a lack of the enzyme DAO, which breaks down histamine. This is similar to lactose intolerance, where a lack of lactase causes symptoms. Certain foods can trigger HIT, but don’t worry — it can be managed without a permanent ban on those foods.
Some remedies to reduce histamine reactions include taking B6 or a B complex vitamin, nettle, and NAC. Histamine Block by Seeking Health is a helpful capsule to take with meals when having high histamine foods or drinks. It contains vitamin C, quercetin, and DAO. Selenium found in Brazil nuts can also help with estrogen detox. It is recommended to decrease or temporarily eliminate high histamine foods and test them out to see if symptoms go away. Vitamin C, quercetin, and NAC are also helpful supplements. However, some probiotic strains may exacerbate histamine reactions while others can help. Stress management is also important as it can exacerbate histamine reactions.
We hope this helps you understand histamine intolerance and recognize whether it’s something that impacts you.
Products Mentioned:
Foodtrainers® B-saneDetox BrewFoodtrainers® Everything PillsHistamine Block by Seeking HealthTerrasoul Brazil NutsResources:
How to check for histamine intolerance genes - Genetic LifehacksLearn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma
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Today we're revisiting a topic we’ve discussed before, Ozempic. It seems to be everywhere lately, with many people asking about it, so we wanted to dive in a little further. We'll explain what it is, but it's fascinating that it's become a trend. It's not like other typical health trends — and we’re honestly not sure if that’s a good or bad thing.
Ozempic, which is also known as semaglutide, is an injectable medication that was FDA-approved in 2017 for the treatment of diabetes. Later, it was discovered to have weight loss effects and another version was approved for the treatment of obesity. Nowadays, it's become a trend and celebrities are rumored to be using it, with Elon Musk being one of the few who openly talked about it. The high demand has led to a shortage, affecting those who actually need it as a medication.
We’re going to talk about how Ozempic works in the body, what seems to happen when you stop taking it, and our experience with Foodtrainers clients that have taken it.
Products Mentioned:
Foodtrainers® BFFVermont Apple Cider VinegarGreen Yerba MateResources:
Learn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma
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Are you feeling blue? Today we’re talking about those winter blues and some science-backed advice on how to combat them. We'll discuss the winter blues, which differ from Seasonal Affective Disorder (SAD). We'll also cover symptoms, prevalence, and why this happens beyond the cold and darkness. Vitamin D is a big part of it, but there's more to it. To end, we'll provide actionable ideas for feeling better during this time, even if you're low energy and feeling like a hermit. We acknowledge it can be difficult and severe for many, so we hope we can provide some help.
Products Mentioned:
Foodtrainers® MagneZZZiumGossamer Dusk CBD TinctureResources:
Read: Winter Blues: Everything You Need to Know to Beat Seasonal Affective DisorderLearn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma
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The latest trend in the health and wellness world is taking TikTok by storm - taking olive oil shots! We're diving into the science behind this trend, discussing dosage and the best sources of olive oil.
First things first, let's talk about the benefits of extra virgin olive oil. Did you know that it helps the body absorb fat-soluble vitamins like A, D, E, and K more efficiently? It also lowers rates of inflammation, helps with cognition and memory, and even contributes to a healthy microbiome. One study even found that it improves constipation and can aid with weight loss by suppressing the appetite and regulating blood sugar.
But here's the thing, to reap all these benefits, you need to consume a fairly hefty amount of olive oil. The quantity showing the most benefit is 4 tablespoons of olive oil. For all different conditions and applications, you need a fairly hefty amount of olive oil to reap the benefits. So, a shot of olive oil can help you ensure you're getting some olive oil daily consistently. If you're new to this trend, we suggest starting with ½ to 1 tbsp.
Now, let's talk about grades and types of olive oil. When it comes to taking olive oil shots, you want to use extra virgin olive oil. This is the highest-grade olive oil, no solvents are used and it avoids high-heat manufacturing processes that can destroy the delicate fatty acids and nutrients in the oil. There's also just virgin olive oil and refined olive oil, but for the best health benefits, stick with extra virgin.
Another important factor to consider when choosing your olive oil is polyphenols. These are how plants defend themselves and they're found in olive oil, coffee, chocolate, and many other healthy foods. Many olive oil companies list the polyphenol count, and the better brands that report the most health benefits have triple that of regular supermarket brands. So, the higher the polyphenol count, the more disease-fighting, anti-inflammatory benefits.
Whether you're a seasoned olive oil shot taker or just looking to try something new, we hope this episode has given you some valuable information on the benefits, dosage, and best sources of olive oil.
Mentioned in this episode:
Kosterina Olive OilFoodtrainers® Decade EraserFoodtrainers® No. 2 PillsResources:
Learn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma
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I recently read an amazing article by Melissa Gould titled "Why Am I the Only One Eating Cake?". Melissa is an author I have been following for a while, and her memoir Widowish was a favorite of mine. In this article, Melissa opened up about her experience celebrating her birthday with some friends. A typical spread of crackers and cheese, nuts, wine, and cake was served, and Melissa noticed that three of her friends abstained from the cake because they had given up sugar. Melissa was a bit annoyed by this, and she expressed that their passing on of the cake made them "party poopers". She also went on to say that while she is a food lover, she has gone through times of self-doubt. She discussed how she has had to come to terms with her changing body and that sometimes clothes are looser or tighter.
This article really resonates with me. It reminded me of a friend I have who is always telling me they need to lose 10 or 15 pounds. I want to be supportive, but I don't want to give them advice, so I try to deflect the comments. I think this article speaks to the dilemma many of us face in trying to find a balance between indulging and skipping.
It seems like the debate about whether to indulge in certain foods or avoid them is a polarizing one. On the one hand, there's the argument for relaxing and enjoying the cake, drinks, and cheese. But on the other hand, it's important to consider how you'll feel in the clothes you wear and how much time you want to spend thinking about food.
It's an individual choice and it's important to be honest with yourself. For some people, giving up certain things is the key to feeling good, while for others, it may be more of a vain decision.
It’s my belief that no one should comment on what's on anyone else's plate. It can be seen as shaming and I think it's best to draw away from mentioning anything about another person's food choices. Overall, it's a personal priority system and it's up to each individual to decide what they want to incorporate into their diet.
Resources:
Check out Melissa Gould on Instagram: @melissagould_authorRead: WidowishRead: Why Am I The Only One Eating The Cake?Learn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma
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Today, we’re revisiting the topic of digestive enzymes. Digestive enzymes are important for breaking down proteins, fats, dairy, and fiber. Without them, our bodies can’t absorb the nutrients we need for optimal health, and this can lead to digestive issues such as constipation, diarrhea, bloating, or heartburn. These issues can increase inflammation, which can have a negative effect on our health.
Enzymes must make contact with food to break it down, so it’s important to take them within a few minutes of eating. As we age, our bodies produce fewer enzymes, which can lead to sugar cravings. To address this, protease enzyme supplementation may be useful in reducing the symptoms associated with gluten and casein intolerances.
Perimenopause can start as early as your 30’s and can last a decade, though often less. During this period, women experience digestive problems mainly due to hormonal changes in the body, such as increased cortisol. To help counter this, we recommend taking Rhodiola rosea to help reduce cortisol levels.
In addition to digestive enzymes and probiotics, other gut boosters include ginger, bone broth, collagen peptides, and Apple Cider Vinegar (ACV). Ginger can help speed up GI emptying, while bone broth is rich in collagen, which is packed with amino acids that support and heal digestive systems. ACV can trigger the production of hydrochloric acid, which will help with the digestive process. To take it a step further, oil of oregano and berberine are great for fighting bacterial infections or viruses.
We have supplements available to help with digestive health, such as Double D’s (our vitamin D supplement) and Gutsy (our probiotic). Check out our shop for more information!
Products Mentioned:
Foodtrainers® Double D'sFoodtrainers® Gutsy ProbioticRhodiola RoseaMarigold Collegen PeptidesWakaya Perfection Ginger PowderVermont Apple Cider VinegarOil of OreganoFoodtrainers® BFFResources:
Learn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma
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We’re big fans of looking at the latest and (sometimes) greatest nutrition topics, but that doesn’t mean we should ever lose sight of the basics. We’re going to do a short and sweet episode all about fruit and some of the subtleties involved.
Fruit is a great way to add nutrition to your diet, and it is often better than the majority of grocery store items. While any fresh fruit is usually a good choice, there are subtleties that can make some fruits better than others. Bananas, berries, and kiwis are all popular fruits, each with their own unique benefits. But how much is too much?
Bananas ripen post-picking, resulting in a rise in sugar content. But they also contain something called resistant starch, which is a prebiotic. Berries are a great source of fiber and are low in sugar, but they also contain components that make them uniquely healthy. A recent study suggested that a ½ cup of blueberries a day could help stave off dementia. Kiwis are a great source of vitamin C and fiber. Eating them with the skin can help with sleep and constipation, but it also doubles the fiber content.
When it comes to eating fruit, having it at the end of a meal can help control blood sugar levels. apple cider vinegar and berberine both can also help control blood sugar levels. Fruits like grapes, mangos and cherries are best limited, and dates are a high sugar, low fiber food that should be eaten sparingly.
In general, if you’re just getting started with eating whole foods, you can eat fresh fruit and not worry about it too much. But if you are already eating a balanced diet, try to stick to a cup of fruit a day. Excess sugar in any form can be stored as fat, so it’s important to be mindful of how much fruit you’re eating. That’s our two cents on fruit!
Products mentioned:
Foodtrainers® BFFVermont Apple Cider Vinegar - Foodtrainers®Resources:
Learn more at foodtrainers.comInstagram: @foodtrainersFacebook: facebook.com/FoodtrainersTwitter: @foodtrainersRead: The Little Book of Thin: Foodtrainers Plan-It-to-Lose-It Solutions for Every Diet Dilemma
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Happy new year! Every year we like to take some time to highlight the trends we notice in health and nutrition, and 2023 is no different. Here’s some of what we’ve noticed taking the nutrition world by storm:
Chronobiology
Chronobiology means more or less the science behind the best times to do certain things. A good place to start looking into this is with Dr. Satchin Panda’s books, The Circadian Code: Lose Weight, Supercharge Your Energy, and Transform Your Health from Morning to Midnight and The Circadian Prescription: Get in Step with Your Body's Natural Rhythms.
Forbes talks about something they’ve called the AARP special — eating dinner at 5 PM. Time Magazine also has an article about how For New Yorkers, 6 p.m. Is the New 8 p.m. Late dinners adversely affect your sleep and your weight, so this is a positive trend that makes sense.
Movement Snacks
This is also from a Forbes article, in which they’ve penned the trend of a “movement snack.”
This is about making your exercise snack size — maybe do 15 minutes in the morning, 15 at night. There’s research to support breaking things up being equally as beneficial as a whole long workout. Maybe a movement snack is better than a snack snack.
Avocado Oil
This relates to the increasing awareness of seed oils (we had an episode last season, episode 84). Avocado oil is a neutral-flavored oil with a high smoke point that acts as a good replacement for canola or grapeseed oil.
Personalization
Personalization is the future of nutrition and just the new approach to health. Devices such as Oura Ring, Apple Watch, and Continuous Glucose Monitoring provide personal data you can use to customize your health routines. That’s why our nutrition advice differs from client to client, because everyone reacts differently.
Alternative Pastas
Whole Foods predicts different produce will pop up in the pasta aisle soon — noodles made from spaghetti squash, hearts of palm, and green bananas just to name a few.
DIY Spa-ing
This isn’t just about face masks or creams but devices. Joovv red light therapy is one we’ve seen (and used) that keeps coming up, and NuFACE is a microcurrent facial tool we see on social media. In addition to face spa-ing there are sleep tools: Oura Ring, Chilisleep, and Loop earplugs.
Ozempic
We mentioned Ozempic last year as a trend and certainly continues to be. We’ll have...
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