Breaking Down Nutrition

PODCAST. Do you think eating healthy, particularly plant-based is a budget blower? It’s a comment I hear often. Spoiler alert: it doesn’t have to be expensive. Plant-based eating is a very trendy term in the diet world.

Listen to the podcast for three easy ways you can eat plant-based on the cheap.

Currently there’s no legal definition for the term and it varies depending on whom you ask…I was amazed how many opinions there are. You’ll hear responses such as plant-based means vegetarian or vegan. Or flexitarian which has various definitions but broadly suggests supporting local farmers with a focus on the environment while consuming more whole plant foods and less meat. You get the idea.

You may decide to try plant-based eating based on numerous personal reasons from celebrity blogs that you read, weight loss, healthier lifestyle and less disease risk to environmental impact and religious preferences.

No need to make this complicated by a set of rules. Bottom line, plant-based eating is moving the traditional American diet from a plate that’s ¾ covered with meat and the other ¼ with some small amount of starch or vegetable to a plate that’s ¾ filled with vegetables, fruits, grains, nuts and seeds and where meat is eaten less frequently or more like a condiment. YES you can still eat meat…how much is up to you. If meat has made up the majority of your plate for years, try some fish swaps first and then move to one day of a meatless meal or use meat in a recipe like chili where it’s not the focus.

Be sure and try Regina’s recipe for Smoking’ Lentil Chili.

Keep in touch.

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PODCAST. Do you think eating healthy, particularly plant-based is a budget blower? It’s a comment I hear often. Spoiler alert: it doesn’t have to be expensive. Plant-based eating is a very trendy term in the diet world.

Listen to the podcast for three easy ways you can eat plant-based on the cheap.

Currently there’s no legal definition for the term and it varies depending on whom you ask…I was amazed how many opinions there are. You’ll hear responses such as plant-based means vegetarian or vegan. Or flexitarian which has various definitions but broadly suggests supporting local farmers with a focus on the environment while consuming more whole plant foods and less meat. You get the idea.

You may decide to try plant-based eating based on numerous personal reasons from celebrity blogs that you read, weight loss, healthier lifestyle and less disease risk to environmental impact and religious preferences.

No need to make this complicated by a set of rules. Bottom line, plant-based eating is moving the traditional American diet from a plate that’s ¾ covered with meat and the other ¼ with some small amount of starch or vegetable to a plate that’s ¾ filled with vegetables, fruits, grains, nuts and seeds and where meat is eaten less frequently or more like a condiment. YES you can still eat meat…how much is up to you. If meat has made up the majority of your plate for years, try some fish swaps first and then move to one day of a meatless meal or use meat in a recipe like chili where it’s not the focus.

Be sure and try Regina’s recipe for Smoking’ Lentil Chili.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. 60 million! That’s the number of results that came up on Google when I searched the words ‘inflammation and diet’. Many foods are promoted to single handedly fight inflammation. What really works?

Did you know that various diets can affect inflammation in the body? For example, the typical Western diet is associated with higher levels of inflammation while the Mediterranean diet is associated with lower levels.

Don’t miss this…for the anti-inflammatory diet to work, the key is not to focus on a single food. Success is based on what’s called synergy. Think of a basketball or football team. The players work together to win. That’s synergy. It’s the same effect when you eat a broad variety of healthy food. The synergy or interaction of the various foods is powerful.

Listen to this week’s Breaking Down Nutrition podcast for 4 ways to fight inflammation with food.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. 60 million! That’s the number of results that came up on Google when I searched the words ‘inflammation and diet’. Many foods are promoted to single handedly fight inflammation. What really works?

Did you know that various diets can affect inflammation in the body? For example, the typical Western diet is associated with higher levels of inflammation while the Mediterranean diet is associated with lower levels.

Don’t miss this…for the anti-inflammatory diet to work, the key is not to focus on a single food. Success is based on what’s called synergy. Think of a basketball or football team. The players work together to win. That’s synergy. It’s the same effect when you eat a broad variety of healthy food. The synergy or interaction of the various foods is powerful.

Listen to this week’s Breaking Down Nutrition podcast for 4 ways to fight inflammation with food.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. Do you think agave nectar and honey are better for you than high fructose corn syrup or sugar? You hear so many opinions that’s it confusing and you don’t know what to believe. Let’s bust some myths.

No doubt you’ve heard that agave nectar and honey are more “natural” than other added sugars such as HFCS or white sugar. Actually, most added sugars have very similar processing methods.

Busting sugar myth #1.

Sucrose or what you know as white sugar, HFCS, fruit juice concentrate and agave nectar all undergo the same manufacturing processes. These include extraction, filtration, enzyme treatment and concentration. This may surprise you but because of these manufacturing processes, one choice is no more natural than another.

Listen to this week’s Breaking Down Nutrition podcast to bust three sugar myths.

Keep in touch.

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PODCAST. Do you think agave nectar and honey are better for you than high fructose corn syrup or sugar? You hear so many opinions that’s it confusing and you don’t know what to believe. Let’s bust some myths.

No doubt you’ve heard that agave nectar and honey are more “natural” than other added sugars such as HFCS or white sugar. Actually, most added sugars have very similar processing methods.

Busting sugar myth #1.

Sucrose or what you know as white sugar, HFCS, fruit juice concentrate and agave nectar all undergo the same manufacturing processes. These include extraction, filtration, enzyme treatment and concentration. This may surprise you but because of these manufacturing processes, one choice is no more natural than another.

Listen to this week’s Breaking Down Nutrition podcast to bust three sugar myths.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. Are you into juicing? Even replacing your coffee with a green drink? Is there a best way to juice? Juicing breaks down fruits and vegetables into liquid generally by separating the juice from the pulp. But it‘s the method of juicing that makes all the difference.

Juicing is a good option to get more fruits and vegetables in your diet, particularly less popular ones like kale or spinach. Ideally juicing would be an addition to the whole fruits and vegetables you already eat. But often juicing replaces these whole fruits and veggies.

There are two methods of juicing. First is traditional juicing, the type most common in juice bars, airports and hotels where a fruit or vegetable is pressed or shredded. All of the pulp or fiber is removed using either a cold press or centrifuge juice extractor leaving only the juice.

Listen to this week’s Breaking Down Nutrition podcast to find out the best way to juice and why.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. Are you into juicing? Even replacing your coffee with a green drink? Is there a best way to juice? Juicing breaks down fruits and vegetables into liquid generally by separating the juice from the pulp. But it‘s the method of juicing that makes all the difference.

Juicing is a good option to get more fruits and vegetables in your diet, particularly less popular ones like kale or spinach. Ideally juicing would be an addition to the whole fruits and vegetables you already eat. But often juicing replaces these whole fruits and veggies.

There are two methods of juicing. First is traditional juicing, the type most common in juice bars, airports and hotels where a fruit or vegetable is pressed or shredded. All of the pulp or fiber is removed using either a cold press or centrifuge juice extractor leaving only the juice.

Listen to this week’s Breaking Down Nutrition podcast to find out the best way to juice and why.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. You’ve heard the news suggesting that when it comes to cancer, eating processed meats like bacon and deli meats ranks right up there with smoking and in the same category with alcohol and arsenic. Are you wondering just what IS safe to eat? Should you be scared to eat meat?

The cancer agency of The World Health Organization (WHO) evaluated 800 studies on meat and cancer. As a result, processed meat was said to cause colon cancer when eaten daily in the amount equivalent to a small hotdog. And, red meat is probably cancer causing, mainly for colon cancer.

How processed and red meat increased cancer risk is still unknown. It could be the charring that occurs when grilling, high temps used in processing, iron in red meat, eating too much meat instead of more healthful items or a combination of these. If you’re following a low carb or paleo diet for example, you could be over eating meat products.

But let’s look at the other side too. Red meat contributes protein, vitamins and minerals like zinc, iron and B12. Smoking or salting meat keeps us safe from potentially deadly food poisoning. Plus, there are other major risk factors for colon cancer like weight gain, alcohol consumption, sedentary lifestyle…even your age.

It’s very confusing when the media says that red meat is in the same cancer-causing category as exposure from working in a hair salon or steroids. What do you believe? Where’s the middle ground? Three things to know.

Listen to this week’s Breaking Down Nutrition podcast to find out three things to know when it comes to meat and cancer.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter 

PODCAST. You’ve heard the news suggesting that when it comes to cancer, eating processed meats like bacon and deli meats ranks right up there with smoking and in the same category with alcohol and arsenic. Are you wondering just what IS safe to eat? Should you be scared to eat meat?

The cancer agency of The World Health Organization (WHO) evaluated 800 studies on meat and cancer. As a result, processed meat was said to cause colon cancer when eaten daily in the amount equivalent to a small hotdog. And, red meat is probably cancer causing, mainly for colon cancer.

How processed and red meat increased cancer risk is still unknown. It could be the charring that occurs when grilling, high temps used in processing, iron in red meat, eating too much meat instead of more healthful items or a combination of these. If you’re following a low carb or paleo diet for example, you could be over eating meat products.

But let’s look at the other side too. Red meat contributes protein, vitamins and minerals like zinc, iron and B12. Smoking or salting meat keeps us safe from potentially deadly food poisoning. Plus, there are other major risk factors for colon cancer like weight gain, alcohol consumption, sedentary lifestyle…even your age.

It’s very confusing when the media says that red meat is in the same cancer-causing category as exposure from working in a hair salon or steroids. What do you believe? Where’s the middle ground? Three things to know.

Listen to this week’s Breaking Down Nutrition podcast to find out three things to know when it comes to meat and cancer.

Keep in touch.

Please Sign Up for Our Newsletter

Please Like Our FaceBook Page and follow us on Twitter