Clean Eating for Women with Carrie Forrest, MPH in Nutrition

So many of us are affected by the winter blues or seasonal affective disorder. I talk about ideas for natural and more holistic treatments to prevent and fight this condition on today's episode #11.

In this episode of the Clean Eating for Women podcast, I talk about:

• How Seasonal Affective Disorder is considered a type of depression.
• The signs of major depression.
• Signs and causes of Seasonal Affective Disorder.

Some highlights of this episode:

1. How Seasonal Affective Disorder is a depression that starts in the late fall or early winter and goes away in spring or summer. [13:37]
2. Major depression is feeling depressed most of the day, problems with sleep, frequent thoughts of death, feeling hopeless or worthless, losing interest in activities, changes in appetite or weight, and difficulty concentrating. [16:31]
3. Symptoms of seasonal depression include having low energy, hypersomnia, overeating, weight gain, craving carbohydrates, and social withdrawal. [17:12]
4. Risks factors are being female, living where you don't get as much sunshine, family history of depression, you've had depression before, and being younger. [18:19]
5. Serotonin levels can be a cause. As well as over producing melatonin. Vitamin D deficiency can also be a cause. [20:12]
6. Treatments include light therapy, antidepressants, cognitive therapy or a therapist, and vitamin D supplementation. More natural treatments include herbs, supplements, movement, and diet. [23:48]
7. My experience of feeling like I had Seasonal Affective Disorder last year. I had a lot of risk factors including family history of depression. My cat died. I was under-medicated for thyroid issues. I stopped going to the gym. [25:44]
8. Ideas of how I came out of this include seeing a functional medicine doctor, switching up my exercise, getting foster kittens, and I went to Hawaii with my husband. This year I try to get outside for at least 20 minutes, spend time with friends, I have a lamp for SAD, I take Vitamin D, St. John's Wort and 5 HTP. [30:48]
9. Stay on your diet and exercise routine, focus on your self-care, eat clean, talk with your healthcare provider about supplements, and get quality sleep. [41:03]

Links mentioned in this episode (some affiliate links included):

• Clean Eating 101 Starter Kit - Leave an iTunes review - take a screenshot - email that screenshot to [email protected]
• Enviromedica Ancient Minerals magnesium Goodnight (use code CLEANEATING1 for 15% off during checkout)
• Otto's Naturals Cassava Flour (use code CLEANEATING for discount during checkout)
• National Suicide Prevention Lifeline 1 800 (273) - 8255

Healing from Hypoglycemia and Making Healthier Low-sugar Desserts

In this episode of the Clean Eating for Women podcast, We talk about:

• We dive into Vanessa's background and how she got into the niche of baking healthy desserts.
• Specific methods to avoiding baking disasters when making healthy holiday treats.
• How lifestyle diseases like prediabetes are affected by everything in our lives from stress to diet.

Some highlights of this episode:

1. How Vanessa discovered that stress and diet were affecting her health. Her passion was baking, but she needed to create healthy recipes. [04:28]
2. In 2001, she had her first experience with vegan baking. She also wanted to become a pastry chef. She even did recipe development for Starbucks in Mexico. She also started developing whole wheat recipes. [11:30]
3. How hypo-hypoglycemia and prediabetes is a lifestyle disease. Vanessa fainted again and went to a holistic doctor. [20:12]
4. How Vanessa moved to Austin and started coaching and taking courses like Tony Robbins Mastery University before deciding to become a healthy baker. [26:44]
5. Vanessa still experienced health issues and was diagnosed with endometriosis. Then she discovered that she had leaky gut. [29:38]
6. How there are amazing healers out there, but you have to be receptive and ready to take their guidance. [33:11]
7. In Noble Baking Vanessa creates recipes that please the palate with a feast of flavors, but they are still healthy. [37:16]
8. In her classes or on social media she gets feedback about which sweeteners work best for people and are easier on the stomach. [45:06]
9. How eating clean and green with quality protein makes it no problem to eat a paleo dessert or treat. How it's best to eat the lowest glycemic foods. [49:01]

Links mentioned in this episode (some affiliate links included):

• Iridology
• Tony Robbins Mastery University
• Noble Baking
• Bulletproof Pumpkin Donuts
• Vanessa Musi Website
• Vanessa Musi on Facebook
• Vanessa Musi on Instagram
• Vanessa Musi Videos
• Vanessa Musi on LinkedIn

Healing from Hashimoto's thyroiditis using holistic techniques

Main topics for this episode:

• Thyroid disease and Hashimoto's thyroiditis symptoms and how diet and lifestyle matter
• The importance of walking 30 minutes a day and moving your body
• Traveling, handling stress, and staying healthy during the holidays

Some highlights:

1. Carly shares how she was noticing strange symptoms like itchy skin, trouble swallowing, fatigue, and acne [03:47]
2. After reading online health sites, Carly wanted to be tested for everything and discovered her TSH was 150, and she was diagnosed with hypothyroidism [05:49]
3. Carly decided to fire her doctor who didn't give her much information and insisted that medication was the only option. [07:36]
4. A naturopath told Carly that she had Hashimoto's, and he had her change her diet, reduce stress, move more, walk for 30 minutes a day, and look at things from a whole body perspective. [08:16]
5. The importance of finding someone to optimize your body and monitor your thyroid. [18:55]
6. Gut health and how candida overgrowth can cause Hashimoto's and leaky gut [19:33]
7. Bone broth and Collagen powder helped Carly heal her gut along with a real diet and reducing stress [24:33]
8. Carly and her husband wanted to travel for a year and went to Chiang Mai, Thailand but her symptoms came back and they came home after not being able to find a place in New Zealand [30:32]
9. How noise canceling headphones, essential oils, and a warm scarf can help combat stress during flights [37:08]

Show sponsors:

Enviromedica: https://www.enviromedica.com (use code CLEANEATING1 for 15% off your purchase through January, 2018)

Otto's Naturals Cassava Flour (use code CLEANEATING for discounts during checkout): http://www.ottosnaturals.com

Podcast links:

• Podcast episode index: https://www.cleaneatingkitchen.com/podcast
• Podcast Facebook Page: https://www.facebook.com/cleaneatingforwomen/
• Podcast Instagram: @cleaneatingpodcast, hashtag: #cleaneatingforwomen Join our free private Facebook group to ask Carrie questions and meet other listeners:
• https://www.facebook.com/groups/273549933130777/

Other relevant links:

• Carrie's website, Clean Eating Kitchen: https://www.cleaneatingkitchen.com
• Carrie's recipe-sharing Facebook page: https://www.facebook.com/Cleaneatingcarrie/
• Carrie's Instagram: @cleaneatingcarrie

New episodes of this podcast air every Monday. Be sure to subscribe so you never miss an episode.

Healing from anxiety, Lyme disease, and divorce with grace & gratitude

Main topics for this episode:

• Candace shares her healing journey with Lyme disease through gut healing
• How Candace has incorporated clean eating and found balance in her life
• The importance of listening to your body and being grateful

Some highlights:

1. Candace shares her battle with Lyme disease, and how she decided to battle her lingering joint pain with nutrition [06:04]
2. Through Chinese face mapping (corresponding areas of facial breakouts to problems in your body) Candace decided to look into gut health [08:47]
3. Natasha Campbell-McBride's book on gut health and diet helped Candace to cure her seasonal depression and made her joint pain completely go away [09:56]
4. Eating processed vegan foods can be very bad for your gut health [12:36]
5. How one diet is not the cure all for everybody — stress, sleep, and hormones play a part [14:13]
6. Keeping a gratitude journal can help us appreciate the good things we have [17:03]
7. Battling anxiety and the fear of panic attacks with meditation, yoga, and gut healing. [21:44]
8. Candace shares her travels and trips to Dubai, Kenya, and Greece [27:34]
9. Manifesting the life that you are living in a way that is manageable [30:25]

New episodes of this podcast air every Monday. Be sure to subscribe so you never miss an episode.

Website: https://www.cleaneatingkitchen.com

Facebook Page: https://www.facebook.com/cleaneatingforwomen/

Instagram: @cleaneatingpodcast, hashtag: #cleaneatingforwomen

Join our free private Facebook group to ask Carrie questions and meet other listeners:

https://www.facebook.com/groups/273549933130777/

Show sponsors (use code CLEANEATING for discounts during checkout):

Equip Foods Collagen & Turmeric Blend Supplements: https://www.equipfoods.com

Otto's Naturals Cassava Flour: http://www.ottosnaturals.com

Great tips for kids and picky-eaters!

Main topics for this episode:

• Common reasons vegetables are disliked
• Tips for picky-eaters and how I learned to love eating veggies
• Specific techniques on how to cook different types of vegetables and make them awesome

Some highlights:

1. All about supertasters and why this condition can be detrimental to health [7:02]
2. A brief history of how much I hated vegetables as a child [9:40]
3. How vegetables were often prepared in the 1980s and 90s: out of a can and fat-free. Yuck! [11:20]
4. Types of cooking methods I use, including: roasting, blending, spiraling, micro-chopping, dipping, sprouting, making stews, grilling, and stovetop sautéing [13:40]
5. The best "starter" green and colored vegetables [29:23]
6. Final tips and inspiration for how to get the kids and/or picky-eaters in your family to eat more vegetables [32:41]

New episodes of this podcast air every Monday. Be sure to subscribe so you never miss an episode.

Website: https://www.cleaneatingkitchen.com

Facebook Page: https://www.facebook.com/cleaneatingforwomen/

Instagram: @cleaneatingpodcast, hashtag: #cleaneatingforwomen

Join our free private Facebook group to ask Carrie questions and meet other listeners:

https://www.facebook.com/groups/273549933130777/

Show sponsors (use code CLEANEATING for discounts during checkout):

Equip Foods Collagen & Turmeric Blend Supplements: https://www.equipfoods.com

Otto's Naturals Cassava Flour: http://www.ottosnaturals.com

Getting to the possible root cause of health problems by identifying hidden sources of inflammation with food sensitivities.

Main topics for this episode:

• Signs and symptoms of food sensitivities
• How to determine which ones you might have
• Management of food sensitivities (and how not to go crazy doing so)!

Some highlights:

1. The important distinction between food allergies and food sensitivities
2. How an unknown dairy sensitivity might have been the beginning of my health problems, combined with birth control pills and eating too much sugar
3. How a vegan diet full of soy and beans might also have contributed to the progression of my health issues
4. The different types of tests you can do, including one at home!
5. How to figure out on your own which foods you might be reacting to
6. The challenges of managing your known sensitivities...and some practical ways so you don't go crazy
7. A new definition of health, even if you are still experiencing many symptoms

New episodes of this podcast air every Monday. Be sure to subscribe so you never miss an episode.

Website: https://www.cleaneatingkitchen.com

Facebook Page: https://www.facebook.com/cleaneatingforwomen/

Instagram: @cleaneatingpodcast, hashtag: #cleaneatingforwomen

Join our free private Facebook group to ask Carrie questions and meet other listeners:

https://www.facebook.com/groups/273549933130777/

Show sponsors (use code CLEANEATING for discounts during checkout):

Equip Foods Collagen & Turmeric Blend Supplements: https://www.equipfoods.com

Otto's Naturals Cassava Flour: http://www.ottosnaturals.com

Functional medicine and its role in health and healing.

Main topics for this episode:

• What is functional medicine?
• How to find a physician or practitioner in your area
• My experience and what you can expect

Some highlights:

1. Functional medicine is essentially finding the root cause of health problems
2. My comparison of "regular" doctors with my functional medicine experience
3. The types of tests you might get done through a functional medicine practitioner
4. Some pros and cons of going this route

New episodes of this podcast air every Monday. Be sure to subscribe so you never miss an episode.

Website: https://www.cleaneatingkitchen.com

Facebook Page: https://www.facebook.com/cleaneatingforwomen/

Instagram: @cleaneatingpodcast, hashtag: #cleaneatingforwomen

Join our free private Facebook group to ask Carrie questions and meet other listeners:

https://www.facebook.com/groups/273549933130777/

Show sponsors (use code CLEANEATING for discounts during checkout):

Equip Foods Collagen & Turmeric Blend Supplements https://www.equipfoods.com

Otto's Naturals Cassava Flour, http://www.ottosnaturals.com

Tips for how to cook real food that tastes good.

We'll talk about:

• My history of cooking. Ha! That's a joke. I didn't learn to boil water until I was 30.
• Types of meal prep and examples of meals I eat.
• Overview of cooking techniques including my fav appliances.

Some highlights:

1. How I was inspired by the Food Network to learn how to cook.
2. What kinds of food I eat at each meal.
3. Ingredients I use in my clean eating diet, organized by protein, carbs, and fat sources.
4. My favorite cooking techniques and appliances.
5. 3 tips for making healthy cooking EASY!

New episodes airing every week. Be sure to subscribe to this podcast so you never miss an episode.

Join the community of listeners!

• Website: https://www.cleaneatingkitchen.com
• Facebook Page: https://www.facebook.com/cleaneatingforwomen/
• Instagram: @cleaneatingpodcast, hashtag: #cleaneatingforwomen
• Join our free private Facebook group to ask Carrie questions and meet other listeners: https://www.facebook.com/groups/273549933130777/

Show sponsors (use code CLEANEATING for discounts during checkout):

Equip Foods Collagen & Turmeric Blend Supplements https://www.equipfoods.com

Otto's Naturals Cassava Flour, http://www.ottosnaturals.com

Learn how to make delicious and nutritious dairy-free green smoothies with these tips and tricks:

1. Definition of green smoothies
2. Some of the potential health benefits
3. The basics including some of the considerations for choosing a blender
4. The basics of making a green smoothie
5. Some advanced techniques including how to satisfy picky-eaters and "super food" add-ins that are specifically dairy- and gluten-free
6. Additional resources

Some highlights:

• What is a green smoothie? What is a clean eating green smoothie?
• Who might like green smoothies and who might NOT like green smoothies?
• Which blender is best and how much do they cost?
• What exactly do you put in a green smoothie and in what order?

New episodes airing every week. Be sure to subscribe to this podcast so you never miss an episode.

Join the Clean Eating for Women Community!

• Website: https://www.cleaneatingkitchen.com
• Facebook Page: https://www.facebook.com/cleaneatingforwomen/
• Instagram: @cleaneatingpodcast, hashtag: #cleaneatingforwomen
• Join our free private Facebook group to ask Carrie questions and meet other listeners: https://www.facebook.com/groups/273549933130777/

Show sponsors (use code CLEANEATING for discounts during checkout):

• Equip Foods Clean Collagen, https://www.equipfoods.com
• Otto's Naturals Cassava Flour, http://www.ottosnaturals.com

What is clean eating and how do we need to adapt it to the unique needs of women. In this episode of Clean Eating for Women, I talk about:

1. What is clean eating?
2. My journey to health
3. Resources to help

Some highlights:

• Versions of a clean eating diet, ranging from gluten-free to soy-free, paleo, keto, and everything in between.
• Ways a clean eating diet needs to be adapted to the unique needs of women
• Some reasons why aren't women's needs aren't addressed in nutritional research
• How I used clean eating to address health issues including PCOS, migraines, anxiety, disordered eating, food sensitivities, and more
• How I moved from vegan to paleo to clean eating
• Some of my favorite clean eating resources and how we can connect

New episodes airing every week. Be sure to subscribe to this podcast so you never miss an episode.

Join the Clean Eating for Women Community!

• Website: https://www.cleaneatingkitchen.com
• Facebook Page:
• https://www.facebook.com/cleaneatingforwomen/
• Instagram: @cleaneatingpodcast, hashtag: #cleaneatingforwomen
• Join our free private Facebook group to ask Carrie questions and meet other listeners: https://www.facebook.com/groups/273549933130777/

Show sponsors (use code CLEANEATING for discounts during checkout):

• Equip Foods Clean Collagen, https://www.equipfoods.com
• Otto's Naturals Cassava Flour, http://www.ottosnaturals.com