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Nutrition for Athletes and Performance
In this episode of the Food Factor podcast, Stephanie discusses the importance of nutrition for athletes and parents of athletes. She emphasizes the need for accurate, evidence-based information and encourages listeners to do their own research. Stephanie also highlights the crucial role of nutrition in sport performance and overall health, drawing from her experience working with various athletes.
In this episode we discuss:
Low Energy Availability in Sports
Stephanie discusses the topic of sports nutrition, specifically focusing on the concept of low energy availability (LEA) and its impact on athletes. She explains that LEA was initially thought to primarily affect female athletes, but it can now be recognized as a broader issue affecting any athlete, regardless of gender or age.
She also introduced the term "relative energy deficiency in sport" (RED-S), which emerged about 10 years ago to highlight the all-encompassing consequences of LEA. Stephanie emphasized that LEA can occur due to various factors, such as poor body image, social pressures, or lack of education on proper nutrition.
Understanding Energy Availability and Expenditure
Stephanie discussed the concept of energy availability. She emphasized the importance of understanding one's fat-free mass, as it is the most metabolically active tissue and influences energy expenditure. Stephanie also clarifies that the energy expended during exercise is not always accurately measured by tools like treadmills or wearables, as they often rely on body weight and height. She stressed that the quality of calories, such as those from carbs, fats, and proteins, also plays a role in energy availability. Stephanie concluded by highlighting that energy is needed for various bodily functions beyond weight loss, such as muscle repair, brain cell restoration, and immune system support.
Nutrition for Young Athletes' Performance
Stephanie discusses the importance of proper nutrition for young athletes, emphasizing that calories in versus calories out is not the only factor to consider. She highlighted that athletes need a high quality and quantity of nutrients for growth, development, performance, and recovery. Stephanie also pointed out warning signs of low energy availability, such as a decrease in food intake and an increase in energy expenditure. She stressed the need to address these signs and ensure athletes are fueling their bodies appropriately.
Recognizing The Warning Signs
Stephanie discusses the importance of recognizing warning signs for LEA and RED-S in athletes. She emphasizes the need to listen for specific language and conversations that may indicate a desire for weight loss, and to understand the reasoning behind it. She also highlighted the importance of monitoring changes in hunger or appetite, and the potential for disordered eating or training behaviors. Stephanie differentiated between eating disorders and disordered eating, and pointed out that certain sports, such as wrestling, gymnastics, and soccer, have higher rates of issues with energy availability. She concluded by urging the need to keep an eye out for these risk factors in specific athletes.
Nutrition's Impact on Athletes' Performance
Stephanie discusses the negative effects of inadequate nutrition on the body, particularly in the context of athletes. She highlighted the short-term and long-term consequences of insufficient food intake, including blood glucose dysregulation, disruption in hunger and mood hormones, reduction in metabolism, and thyroid dysfunction. She also mentioned the potential for increased cortisol levels, fatigue, mood changes, muscle weakness, and endocrine disruption. Stephanie emphasized the importance of proper nutrition for optimal performance and recovery, and offered her assistance to those needing help with their food choices and needs.
*Don't forget to share this with a friend or family member!
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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In this episode, I share an update about the past few weeks of chaos. I experienced a shift in my weight and noticed people's reactions to it. There were two reactions that I received and I discuss what the weight loss actually was.
In my line of work, people are always expecting me to comment on their weight loss. I've been yelled at before when I don't "notice" or say something. Here's the thing. I will never comment on weight loss and I encourage you not to as well. I tell you why in this episode.
In this episode we talk about:
- How I lost 7lbs and the reactions I received
- Why commenting on weight loss can backfire.
- What to say instead when you notice someone's weight loss
*Don't forget to share this with a friend or family member!
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
- Do Hard Things Today podcast episode: "Why is Nutrition so Important?- With Special guest Dr. Stephanie Machacek
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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In this episode, I dive into my story of a third-grade girl who thought carbs were "bad," revealing a broader issue: the unintended messages parents send about food. I explore how conversations and actions at home can plant seeds of confusion around nutrition, sometimes leading kids to develop food fears or misunderstand basic health principles.
You’ll learn about the long-term impact that these misconceptions can have on children’s eating habits and self-perception, and I offer practical strategies for parents to shift the narrative around food in a positive way. From elementary to high school, I walk through age-appropriate approaches to teaching kids about nutrition, both at home and through school-based initiatives.
In this episode we talk about:
- Casual comments about food and their lasting impact on kids.
- My conversation with three school administrators and the surprising trends they notice at their schools when it comes to kids and eating patterns.
- What you can do as parents, no matter if your child is elementary, middle, high school, or college-age, to help develop foundational nutrition habits within you child and your family.
*Don't forget to share this with a friend or family member!
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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In this powerful episode, we dive deep into the alarming mental health challenges that athletes face, particularly the heightened stress and suicide risk in high-pressure environments. We explore how the intense demands of athletic performance, combined with societal expectations and personal struggles, can push athletes to the brink. Importantly, we examine the often-overlooked role that nutrition plays in mental health and recovery of athletes.
In this episode we talk about:
- The alarming increase in athlete suicide rates.
- The demands, both physically and mentally, placed on collegiate athletes.
- Nutrition's role in proper fueling and recovery of athletes.
- 3 main nutritional pillars every athlete, coach, and parent needs to focus on to improve the well-being of their athlete.
*Don't forget to share this with a friend or family member!
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
- British Journal of Sports Medicine article: Whelan, B. M., Kliethermes, S. A., Schloredt, K. A., Rao, A., Harmon, K. G., & Petek, B. J. (2024). Suicide in National Collegiate Athletic Association athletes: A 20-year analysis. British Journal of Sports Medicine, 58(10), 531. https://doi.org/10.1136/bjsports-2023-107509
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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Ever wonder how what you eat might be influencing how you feel? In this episode, we dive into the fascinating connection between food and mood. From how certain nutrients impact brain chemistry to the surprising role of your gut in managing emotions, we break down the science behind why your diet matters for mental well-being. Whether you’re looking to boost your energy, reduce stress, or improve focus, this episode is packed with actionable tips to help you feel your best through better nutrition.
If you’ve ever experienced a slump in mood or energy, or felt anxious and overwhelmed, this episode will provide practical steps you can take to regain control. Join us for a science-backed discussion and learn how your everyday food choices can positively impact your emotional health. This episode is the audio from a presentation I gave to a group of therapists but it can benefit EVERYONE! Whether you're an athlete, busy professional, or parent, these tips can fit into any lifestyle!
In this episode we talk about:
- A brief overview of how the health of your gut impacts your mood.
- How "leaky gut" contributes to inflammation and mood disorders.
- Foods that have a negative impact on mood and why.
- Key nutrients and foods to eat to help support mood.
-Action steps to take TODAY!
*Don't forget to share this with a friend or family member!
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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"What TF should I be eating?" If you've asked yourself this question you aren't alone. The information overload we currently live in has left us all confused and sicker than ever. We all just want to know how to eat in order to feel our best. The problem is, sources such as Google, Instagram, and TikTok don't necessarily have the best advice on the best way to eat for YOU. So what do you do? Let's talk about it!
In this episode we talk about:
-What our current diet culture has done to our natural judgement of how to feed ourselves: intermittent fasting, cutting carbs, cutting fats, etc.
-Food's impact on Inflammation and gut health.
-The food/mood connection.
-How to investigate your own symptoms in order to choose how to eat.
-Action steps to take TODAY!
*Don't forget to share this with a friend or family member!
Mentioned in this episode:
- Start Fresh: 30 day kickoff nutrition program click HERE!
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
- Spring Produce and Recipe Guide- Click HERE!
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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"Calories is vs calories out. Burn more than you take in. That's how you lose weight." If this is the advice you live by, how is that going for you? It's not your fault that this has likely been ingrained in you from a young age. I often STILL hear this outdated and poor advice being given out.
Calories are one SMALL piece of the whole picture and definitely not the most important piece. Why they are given so much attention and accolades is beyond me. There are way more crucial things for you to focus on when it comes to your overall health and weight loss if that's your goal. Let's talk about three of the biggest areas to look at in order to bring your body into harmony and balance.
In this episode we talk about:
- Why focusing on calories is missing the boat when it comes to your health.
- 3 things to focus on instead of calories.
- What undereating does to your body and how that impacts weight.
*Don't forget to share this with a friend or family member so they can know what to buy organic!
Mentioned in this episode:
- $50 off March discount on Kickstart Nutrition coaching package- Click HERE- Use coupon code podletter (only valid through March 2024).
- Spring Produce and Recipe Guide- Click HERE!
- Start Fresh: 30 day kickoff nutrition program click HERE!
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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We all have heard that we need to increase our fruits and vegetables. Eating fresh produce is "healthy" for us, right? Well what if there are toxic chemicals sprayed on them and now you are eating them multiple times per day (from the advice of your nutritionist 😅)? Organic fruits and vegetables can come with a hefty price tag and it may make you wonder, is this really worth it? In some cases, it is, but not every case. Let's talk about when to buy something organic and when to skip it so that you are confident that you are eating the healthiest foods for your family without breaking the bank.
In this episode we talk about:
- Is organic really worth it?
- What do pesticides really do to our body?
- Which foods should you definitely buy organic and which can you skip?
*Don't forget to share this with a friend or family member so they can know what to buy organic!
Mentioned in this episode:
- The Environmental Working Group website: click HERE!
- Spring Produce and Recipe Guide- Click HERE!
- Start Fresh: 30 day kickoff nutrition program click HERE!
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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Attention perfectionists! This episode is for you! Many of us have a tendency to think that if we can't do something "perfectly" it's not worth doing. If you are a brain surgeon, that may be a good thing. For the rest of us who use this same mentality towards our fitness and nutrition, this is actually PREVENTING you from reaching your best health. Let's talk about ways to break out of this mindset and apply more balanced nutrition strategies to our life.
In this episode we talk about:
How the All or Nothing mindset can show up in your nutrition and fitness.What the All or Nothing mindset is really a cover for and how to break it.Examples of how to break out of the All or Nothing mentality when it comes to nutrition and fitness.Other areas of life that All or Nothing thinking may be impacting your health.Mentioned in this episode:
- Start Fresh: 30 day kickoff nutrition program click HERE!
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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As a nutritionist and wellness professional for the last 15+ years, I have noticed that these three symptoms are some of the MOST common when it comes to how someone is feeling. Many people don't realize that fatigue, illness, and moodiness all have nutritional components driving them as well! Specific nutrients as well as another key part of nutrition can be the missing link for those suffering from fatigue, constant illness, and/or moodiness. Let's talk about what these are and break it down.
In this episode we talk about:
The nutritional connection to fatigue, constant illness, and moodiness.What the most important part of nutrition is and how to maximize it.What you can do TODAY to start improving your nutrition and these symptoms.Mentioned in this episode:
- Start Fresh: 30 day kickoff nutrition program click HERE!
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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Struggling with symptoms like fatigue, weight gain, or digestive issues? We know nutrition is important and a big part of how we feel but what if something was missing? So often we hear "advice" on how to feel our best and how the "best" way to eat is, but what if all of these were missing something? What if the missing part of nutrition was actually holding you back? Are YOU missing this key part?
In this episode we talk about:
The missing part of nutrition that is lacking in MANY people.What does nutrition have to do with fatigue?The three key parts of eating that everyone needs to focus.Mentioned in this episode:
- Start Fresh: 30 day kickoff nutrition program click HERE!
- Schedule a free 20 minute consultation HERE
- Website: www.foodfactornutrition.com
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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Setting goals can seem like a drag. Maybe you've set the same goal every year and still haven't made progress. Could it be you are stuck in a negative behavior chain? When it comes to nutrition, we are constantly a product of our habits and behaviors; some of which are a part of a chain of events or responses that we may or may not be aware of. If you are stuck in a pattern or habit that you want to change, what if you looked at the chain of actions and behaviors that occur in order to break the chain and get you a different outcome?
In this episode we talk about:
Why setting resolutions doesn’t make sense.The one thing you must do to achieve any goal.What is a behavior chain and do you have one?How can you break the chain in order to achieve your goals?An exercise for you to do to help carve out new habits.Mentioned in this episode:
- Start Fresh: 30 day kickoff nutrition program click HERE!
- Schedule a free 20 minute consultation HERE
- Center for Healthy Living- Kaiser Permanente
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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It's that time of year that people start talking about setting new goals for the new year. Financial goals, fitness goals, health goals, weight loss goals all tend to be the top things people strive to change at the start of a new year. Goal setting is not a new topic but there's a number of things people do when they set goals that is preventing them from reaching their goals in the first place. Do you do these? I've been working with people for decades on how to set appropriate goals and it goes so much deeper than making sure it's a SMART goal or the surface-level goals like "I want to lose weight". In this episode I ask you the questions you need to be asked in order to actually make progress on your wellness or nutrition goals.
In this episode we talk about:
- The reasons why so many people don't achieve their health goals.
- What to do when you find yourself in an information "hoarder" situation that prevents you from taking action and achieving your goals.
- Reflection questions I often ask clients to help them get clarity on what they want for their health (grab a pen and paper).
-What are blind spots and why are they keeping you from your goals?
Mentioned in this episode:
- Start Fresh: 30 day kickoff nutrition program click HERE!
- Schedule a free 20 minute consultation HERE!
- Ep 29: Your blind spots are keeping you stuck- click HERE
More fun stuff:
- Connect on FACEBOOK or INSTAGRAM
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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Do you ever struggle with how to talk to your kids about nutrition or healthy eating? Maybe you've started to notice your kids eating in a way that's not helpful for them. Or maybe you are embarking on a diet journey and don't know how to talk about it with your kids. Or maybe you all just want to eat better but don't want it to be a diet that shapes how your kids look at nutrition for the rest of their life. Establishing foundational nutrition habits is so important for your kids and talking with them in a supportive way is the key for starting that!
I created this episode so you have an idea of how I talk with kids around nutrition, and what key points to discuss with them so they can begin to build lasting habits.
* Side note: in this episode my new puppy is chewing up a piece of paper...so that's what that background noise is :)
In this episode we talk about:
- What to avoid when talking to your kids about dieting and nutrition.
- What key areas to talk about so they build lasting habits.
- Ideas on how to get them excited about nutrition.
- My experience teaching nutrition to young kids and teenagers.
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE!
- Connect on FACEBOOK or INSTAGRAM
More fun stuff:
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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They're coming! All the weight loss products, gimmicks, teas, potions, lotions, and cleanses. It's inevitable this time of year. These ads add to the confusion that is already out there about nutrition and how we should eat. There's so much noise and it puts us in a state of option overload!
But what if you have health concerns? What if you've been diagnosed with a condition and want to know how to eat to support your body? What if you are having symptoms that require you to eat a different way but there's a million websites that are all saying something different and you just don't know what to do? Let's talk about it and cut through the noise!
In this episode we talk about:
- Why we are all confused about nutrition.
- What is your food identity?
- Why simply changing your nutrition actions doesn't last.
- Key questions to ask yourself so that you get clear on what you need to do in order to start making progress on your health and nutrition.
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE!
More fun stuff:
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Connect on FACEBOOK or INSTAGRAM
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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When it comes to holiday eating tips, there is no shortage of absolutely absurd information. "Drink a full glass of water before dinner so you don't eat too much." "Bring foods you don't like so you don't eat as much." These are just ridiculous and can lead to disordered thoughts around food, not to mention guilt, shame, and misery during a time that's meant to be joyful.
The fact is, our health goals can take a backseat when our schedules get busy. What if there were a few things to focus on during this time that would help maintain your goals while not causing you added stress? That's what we will be talking about in today's episode so that you can cruise through the rest of this year feeling healthy, happy, and motivated instead of bloated, sluggish, and tired.
In this episode we talk about:
- 5 not-so-average tips on how to manage holiday foods.
- What to do if you feel like abandoning your fitness routine.
- What to focus on nutritionally when traveling.
- Why putting your goals on hold until January isn't the best idea.
Mentioned in this episode:
- Join the Sleigh the Season Wellness challenge- Click HERE
- The ULTIMATE Smoothie Guide- CLICK HERE
- Schedule a free 20 minute consultation HERE!
More fun stuff:
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Connect on FACEBOOK or INSTAGRAM
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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What does dietary fat have to do with your immune system? What happens when someone has a low fat diet? Are there certain nutrients that need fat to be absorbed?
Having dietary fat in your meals is important for a number of reasons but in this episode we talk about it from a nutrient absorption perspective. We are heading into cold and flu season and "immune boosting" products are everywhere. What does eating enough fat have to do with the immune system and what foods can you get more of in order to improve your body's defense system?
In this episode we talk about:
- Macronutrients vs micronutrients
- Fat-soluble vs water-soluble nutrients
-Why certain nutrients need other nutrients to absorb better
- How to use ingredient combinations to maximize absorption.
Mentioned in this episode:
- Join the Sleigh the Season Wellness challenge- Click HERE
- Carrot and Ginger Soup Recipe- Click HERE
- Schedule a free 20 minute consultation HERE!
More fun stuff:
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Connect on FACEBOOK or INSTAGRAM
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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How does food actually impact your health? We all kind of know that we need to eat "healthy" but what does that mean and does that really have as big of an impact on your symptoms as you think? The term "gut health" is very popular right but so many people don't have an understanding of just how big of a role it plays in your nutrition, mood, immune system, and overall health. Could something you're eating be impacting your gut and ultimately your overall health?
In this episode we talk about:
- What conditions do food choices have the biggest effect on?
- What does the health of the gut have to do with your nutrition?
- What 4 key parts of your wellness need to be in place to establish a foundation for health.
- I discuss a client example of what she uncovered in relation to how her food impacted her health.
- Action steps you can take TODAY to start making healthy changes.
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE!
More fun stuff:
- The ULTIMATE Smoothie Guide- CLICK HERE
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Connect on FACEBOOK or INSTAGRAM
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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High blood pressure is a common diagnosis in the U.S. If you haven't been diagnosed, chances are you know someone who has been. Many people don't even KNOW they have it! Having undiagnosed or untreated high blood pressure leads to a number of scary health conditions such as heart disease, stroke, heart attack, etc. If you've been diagnosed or have a family history, this episode is for you! There are a number of lifestyle and nutritional changes that you can make to help improve your blood pressure number.
In this episode we talk about:
- What is high blood pressure and what stage are you?
- How big of an issue is it?
- Why should I care about it?
- How can I improve it?
We also discuss the biggest dietary contributor to high blood pressure in America....and it may not be what you think (no, it's not sodium)! I then leave you with a couple of action tasks that you can do TODAY that can help you get on the right track with your blood pressure.
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE!
- The ULTIMATE Smoothie Guide- CLICK HERE
More fun stuff:
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
Connect on FACEBOOK or INSTAGRAM
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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Weight loss struggles is nothing new. Millions of people in the U.S. struggle with their weight and the weight loss industry is booming with no end in sight. What if we looked deeper than just "calories in vs calories out", "laziness", "lack of motivation", and "no discipline" and uncovered what's at the heart of weight gain? In this episode I break down the 4 foundational pillars that impact your weight (without a mention of calorie ranges in sight). Are one of these pillars off balance for you and keeping you stuck? Let's find out!
In this episode we talk about:
- 4 critical pillars that need to be addressed when it comes to weight management.
- Factors that go into weight gain and weight loss.
- How to determine which of these pillars may be off for you and keeping you from your weight management goals.
- 1 bonus pillar that is equally as important that you may be overlooking.
Mentioned in this episode:
- Schedule a free 20 minute consultation HERE!
- Episode 29- Your blind spots are keeping you stuck
More fun stuff:
- Click HERE to download the free guide- Nutrition for College Students!
- Free Lunchbox Generator handout! Click HERE to learn how to add balance to your lunchboxes.
- The Student Athlete Nutrition Guide. Click HERE to purchase.
- The ULTIMATE Smoothie Guide- CLICK HERE
Connect on FACEBOOK or INSTAGRAM
Do you like this podcast? Please make sure to leave a review wherever you listen to podcasts and share it with someone who would benefit from listening!
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