Episódios

  • You (might have) brought a baby into this world -- welcome to the club that is motherhood. No matter how you brought your baby(ies) into this world, you learned a lot in the process. You likely experienced the gamut of emotions, both good and bad. Join us as we talk through what we learned through pregnancy, delivery, and the post-partum period. We want to be real and raw because as you may know, this season of life can be all. the. things!

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    Resources and Show Notes
    Ingrid & Isabel Nursing Tanks - Gina's fave nursing tanks

    Moments Enriched - mom blog!

    Blackened Fish Tacos with Mango Salsa

    88 Acres Banana Bread Protein Bar

    Wow Butter

  • On this episode, Nicole interviews engineer Kelly McElroy and host of the podcast SustainabiliME on her passion for sustainability. We focus on the problem of food waste and its effect on the environment as well as ways we can eat and live a more sustainable life. Be sure to join in - you're guaranteed to learn a ton!

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    Resources and Show Notes
    Find Kelly's podcast. SustainabiliME, on iTunes, Stitcher, Google Play, and Spotify

    Follow Kelly on Facebook, Instagram, and Twitter

    Lindsay's "The Dinner Spark"

    Flourless Double Chocolate Peanut Butter Mini Blender Muffins

    Fruit and Vegetable Storage

    Beyond Beef

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  • Life as we know it has been turned on its head. As we socially distance, it's the perfect time to grab a bonus chat. Listen in as we discuss developing our "new normal" and how we're coping with COVID-19 - work, family, food, you name it.

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    Resources and Notes
    Cincinnati Zoo Facebook videos

    Moose Math app

    Three Ingredient Peanut Butter Cookies

    No-Bake Chocolate Oatmeal Bars

  • Plant-based lifestyles are gaining popularity, including vegan lifestyles. Often, exercise and sports performance are correlated with protein in the nutrition world. However, does that "need" to be? Are meat-eaters (omnivores) able to gain a competitive edge because of their diets that contain high biological value protein sources? Elite athletes such as Tom Brady, former heavyweight champion boxer David Haye, and Venus Williams are vegans leading their respective sports in performance. Whether you're a vegan, a committed exerciser with interest in a plant-based lifestyle, or an elite athlete looking for a competitive edge by way of nutrition, we hope this episode brings you some increased knowledge around this topic.






    Nutrient
    Vegan-friendly sources




    Protein
    Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables


    ALA
    Flax seeds, walnuts, chia seeds, hemp seeds


    EPAa
    Seaweed, algae


    DHA
    Microalgae oil, seaweed


    Vitamin B12
    Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb


    Iron
    Legumes, grains, nuts, seeds, fortified foods, green vegetables


    Zinc
    Beans, nuts, seeds, oats, wheat germ, nutritional yeast


    Calcium
    Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi


    Iodine
    Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt


    Vitamin D
    Lichen-derived D3 supplements





    aEPA can also be enzymatically converted from ALA and retroconverted from DHA [83, 84]
    bMight not be a reliable source of this nutrient




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    Resources and Show Notes
    Vegan Diets: Practical Advice for Athletes and Exercisers. Journal of the International Society of Sports Nutrition. 2017
    Hippo7 Vegan Supplement

    Glory Foods (greens in a can, so delicious!)

    88 Acres seed butters

  • Your questions…answered! We answer all your burning questions - everything from our face care routines to the merits and pitfalls of plant-based diets to a hot debate: plant-based margarine or butter...and more! As always, we welcome YOUR question for a future Q&A episode, just shoot us a message, DM, or comment below!

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    Resources and Show Notes
    Neutrogena Retinol

    Vitamin C

    Peel

    Thai Tofu-Veggie Bowls

  • 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)

  • 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!!!