Eat, Drink, Live Longer

We're talking about a hot topic today: probiotic supplements. On the show, my guest, Anthony Thomas, Ph.D., shares the true definition of a probiotic, discusses why taking the right probiotic supplement may be good for your health, and explains what to look for on supplement labels to make sure you're getting what you paid for.

Antony Thomas, Ph.D. is the Director of Scientific Affairs at Jarrow Formulas. I met him back in January at a conference where he gave an eye-opening lecture on probiotic supplements and the importance of knowing about the strains you're taking. It turns out that not all probiotics are created equal. The key to choosing the right supplement for you or a family member is to look for probiotic strains that been studied for a specific health benefit.

We covered a lot of ground on the podcast, so I decided to split the Probiotic Supplements episode into two parts. In Part 1, Dr. Thomas offers a primer on probiotics. In Part 2, he answers YOUR questions ... and trust me, you had a lot of questions!

Show Highlights:

• A brief discussion about dietary supplements that have been studies for healthy aging and longevity.
• The "microbiome" and "microbiota" ... what they are and what they mean.
• Where microbial communities live in and on our bodies and their many health benefits.
• How certain probiotic supplements can help some women ward off urinary tract infections (UTIs).
• The intricacies of the vaginal microbiota. Less diversity is better.
• A probiotic is defined by the World Health Organization as: Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.
• Probiotics are strain, dose, and condition specific.
• Good Examples:
• Lactobacillus rhamnosus GG (marketed to support digestive health and supported by science)
• Lactobacillus rhamnosus GR-1 (marketed to support women's vaginal and urinary tract health and supported by science)
• When evaluating a probiotic supplement, make sure the manufacturer identifies the Genus, Species, and Strain. If a probiotic, for example, is listed as Lactobacillus (which is the genus) and rhamnosus (which is the species), that's simply not enough. You need to know the specific STRAIN, which is generally designated with a combination of letters and numbers after the genus and species.
• Do your own research! It's easy. Here are two ways to learn more about probiotics before you buy them:
• When you see a probiotic strain listed on a label, you can search the published scientific research by going to Pubmed and typing in the name of that specific strain. For example, if you go to Pubmed and search for Lactobacillus rhamnosus GR-1, which is found in Jarrow's fem dophilus, nearly 100 published studies come up.
• You can go to the Clinical Guide to Probiotics for information on brands, specific strains, recommended dosage, indication, and references for the studies that back up each health indication.
• The widespread misuse of the term "probiotics."
• What happens when you swallow a probiotic? How does it get to where it needs to be?
• How a probiotic supplement may help to keep kids healthy.
• How a properly-labeled probiotic should have company contact information listed.
• Why we should limit exposure to antibiotics and antimicrobials.

Resources:

International Scientific Association of Probiotics and Prebiotics

Clinical Guide to Probiotics - You'll find information on brands, specific strains, recommended dosage, indication, and references for the studies to back up each health indication.

Clinical Guide to probiotics for women's health

Jarrow Formulas website:

Jarrow on Facebook

Jarrow on Twitter

Jarrow on Instagram

www.lizshealthytable.com/podcast

www.superhealthykids.com

www.parentsondemand.com

We are giving away a bundle of 5 Jarrow Formulas probiotic and/or prebiotic supplements. The winner will have an opportunity to stop by the Jarrow website to choose the 5 products that meet the needs of their family. To enter to win (U.S. only, please), post a comment at the end of the Show Notes and tell me if you or a family member are currently taking a probiotic supplement and why, or tell me why you'd like to win this supplement bundle. I'll pick one U.S. winner at random on March 13th at noon ET. And of course, if you have a question about probiotics, feel free to post it in the comments section below.

Southern cuisine is having a moment! Whether you were raised in the south or you're simply curious about the food, recipes, and farming culture from this diverse U.S. region, I hope you'll tune in to hear my interview with Georgia-born chef and cookbook author, Virginia Willis.

Virginia is the author of the gorgeous new cookbook, Secrets of the Southern Table, and she's here with tips for stocking a southern pantry, nutritious recipes your family will love -- including a sweet potato and pecan bread that's to die for, spatchcock chicken, and the best sweet potato & greens gratin recipe on the planet -- and family stories that shaped her love of southern cooking.

What you'll hear in this episode:

• Southern cuisine is defined as diverse foods from the 13 states in the south, which has a year-round growing season.
• Why the always-growing immigrant population of the south means the cuisine is always evolving
• Traditional Southern food includes healthy superstars like corn, tomatoes, butterbeans, green beans, okra, eggplant, and fresh fruits and vegetables.
• Okra, is a polarizing vegetable, and the key to culinary success is to lightly cook it. Virginia loves to grill or broil it and pair it with an acid, like tomatoes).
• Virginia's culinary path: She grew up with fresh fruits and vegetables from the garden in a family of adventurous cooks who loved a variety of foods.
• What family dinner looked like for Virginia when she was growing up complete with good manners, politeness, and respect for the food.
• Virginia's weeknight Southern family go-to: a one-pot or skillet meal with sauteed greens or veggies with seared boneless chicken thighs sprinkled with Cajun seasoning.
• Tips for parents: get kids' hands into the food prep process. (Hint: make taco night more healthy.)
• Virginia's book, a celebration of the South, and why she included stories of different farmers and ethnic groups. We are giving away a copy of Secrets of the Southern Table. (Giveaway ends Feb. 27th, 2019.)
• How Virginia grew up eating "gospel bird" every Sunday.
• Virginia's favorite recipe from the book: Spatchcock Sorghum Chicken. Brine it first, then cut out the backbone and open the chicken like a book (this cuts down on cooking time and allows more even cooking). Season with butter, smoked paprika, and sorghum (or honey).
• Other favorite recipes from the book:
  • Smashed fried okra with spicy yogurt dipping sauce
  • Spiced sweet potato and pecan breakfast bread: it's made with a large sweet potato, whole wheat flour, baking soda, salt, cinnamon, nutmeg, cardamom, black pepper, brown sugar, applesauce, eggs, pecans, and flax seeds
  • Savory sweet potato and greens gratin, which bakes up rich and creamy, with a panko and Parmesan topping
  • Seared scallops with radish and candied jalapeño
  • Peach upside-down cake (use cake flour for a lighter texture)
• Virginia's tips for cooking collard greens, which are higher in nutritional value than kale!
• Virginia's work for Martha Stewart as the kitchen director for the TV series. She was in charge of all the food and all the farmers' market shopping!
• Coming up next for Virginia is a more internationally-focused book, as she ventures away from strictly Southern cooking.

Resources:

Virginia's website: https://virginiawillis.com/

Twitter: https://twitter.com/virginiawillis

Instagram: https://www.instagram.com/virginiawillis/

Facebook: https://www.facebook.com/ChefVirginiaWillis/

Virginia's cookbooks: https://virginiawillis.com/cookbooks.html

Secrets of the Southern Table on Amazon:

https://www.amazon.com/gp/product/0544932544/ref=dbs_a_def_rwt_bibl_vppi_i0

Link to How to Spatchcock a Chicken:

https://www.seriouseats.com/2017/01/the-food-lab-how-to-roast-a-butterflied-spatchcocked-chicken.html

www.superhealthykids.com

www.parentsondemand.com

He's a chef, a dad, a cookbook author, and he's married to a pastry chef; so how did Chef Matt Jennings go from working 17 hour days in one of Boston's hottest restaurants to losing 200 pounds and keeping it off? Tune in to the podcast and find out!

On today's show, my interview with Matt explores his incredible journey from fat to fit, his stunning breakout cookbook, Homegrown: Cooking From My New England Roots, Matt's favorite ways to add flavor to nourishing meals, how to create a killer cheese plate, Matt's newest tattoo, and two recipes: a lamb meatball recipe with yogurt sauce that's to die for and a recipe for little gem salad with cheddar vinaigrette and pistachio granola. By the way, Matt's granola is THE BEST homemade granola I've ever made.

What you'll hear in this episode:

• Matt's journey: how he started cooking at age 14, attended culinary school in Vermont, worked in restaurants all over the world, and owned and operated and two of his own restaurants.
• Matt's two sons, ages 9 and 5, who are growing up as "restaurant brats" and just beginning to dabble in the world of cooking.
• How Matt shifted priorities from his 17-hour days at the restaurant and recommitted to living a healthier life. He lost 200 pounds and has kept it off with exercise and a healthy diet.
• Matt's gastric sleeve surgery and his new-found addiction to the gym.
• Matt's ideal healthy lunch: greens cooked with olive oil, a protein like grilled chicken or steamed fish, and some cooked grains on the side (barley, quinoa, or wheat berries).
• The key to flavor: sauces and spices (keep them on hand and experiment).
• Matt's 30 day no-refined-sugar challenge ... all while being married to a pastry chef.
• How Matt and his wife met when she was the baker and catering manager at a restaurant in Cambridge, MA and he was the cheese buyer.
• Matt explains how being a chef in New England defined his life and how it drove him to write Homegrown.
• The influence of Nantucket and seafood on Matt early culinary life.
• Some of Matt's favorite recipes from Homegrown: his mother's chowder, his chowder, meatloaf, and lime marinated grilled chicken.
• Matt's little gem salad with cheddar vinaigrette and pistachio granola.
• The best granola on the plant (from Homegrown), made with old-fashioned oats, pistachios, pumpkin seeds, maple syrup, olive oil, salt, cinnamon, and cardamom.
• Matt's lamb meatballs made with ground lamb, egg, bread crumbs, shallots, salt, cumin, black pepper, and harissa, along with the yogurt sauce of garlic, mint, and dill.
• How Matt encourages his kids to be adventurous eaters.
• What's next for Matt as a consultant: Growing Full Heart Hospitality, which is a full-service food, beverage, and hospitality consultancy.
• Matt's rules for the perfect cheese plate: Buy from the right place, store the cheese properly, and serve at room temperature with the right condiments.
• Why Matt's tattoos are a collection of stories.

Resources:

We're giving away a copy of Homegrown: Cooking From My New England Roots. (U.S. only, please.) To enter, post a comment at the end of this post telling me why you want to win the book and/or your favorite New England food memory or meal. My favorite memory is trying clam cakes for the very first time at Narraganset Beach in Rhode Island! And if you've gone through your own weight loss journey, please tell us about it. Giveaway ends February 13th, 2019.

Instagram: https://www.instagram.com/matthewjennings/

Twitter: https://twitter.com/matthewjennings

Homegrown: https://www.amazon.com/Homegrown-Cooking-New-England-Roots/dp/1579656749

Matt's website:

www.fullhearthospitality.com or www.chefmattjennings.com

www.superhealthykids.com

www.parentsondemand.com

What are the hottest diet and food trends for 2019? From the keto diet and non-dairy milk alternatives to dinners cooked campfire style in foil packets, today's guest puts this year's food trends into perspective. Joining me is Dr. Joan Salge Blake, long-time friend, colleague, author of Nutrition & You, and Clinical Associate Professor at Boston University.

Here are the top trends you'll hear about on the show: the keto diet, the push to lower added sugar in everyday food products, non-dairy milk, foods cooked in foil, and plant-based eating.

Show Highlights:

• A new foil-packet dinner recipe for Cod, Carrot, & Green Beans, which can be used with any seafood. It's seasoned with green onions and teriyaki sauce and topped with a fresh avocado sauce.
• Check out my blog, with a dozen new foil pack dinner recipes.
• What's coming up on the podcast in 2019? A listener survey to get specific feedback and show ideas and my soon-to-be-announced "March into Good Nutrition" campaign featuring short videos to answer your questions and solve listener cooking and nutrition challenges.
• Joan's Italian background and how her love of good food led her to become a dietitian and help others to eat better.
• Joan's work as a professor at Boston University, nutrition textbook author, and her work in media (she's logged over 1,500 interviews).
• Food trends in 2019:
  • The Keto Diet: Very low in carbohydrates, moderate in protein, and very high in fat
    • The evidence shows that the Keto Diet is helpful for children with epilepsy, but more research is needed on its role in weight loss
    • The Keto Diet is a far cry from the healthiest diet of all. What's the most popular diet style out there? The Mediterranean diet!
      • Have you listened to my podcast on the Mediterranean Diet? Check it out!
    • The bottom line on the Keto Diet: "Try it if you want to, because it may or may not work for you."
  • Lower sugar content:
    • Upcoming new labeling requirements on the Nutrition Facts Panel will begin in January 2020, and the goal is to make it easier to identify sugar content in foods
    • Why you can't just "cut out" all sugar in products and foods
    • Liz's recipe for Banana Chocolate Chip Muffins
  • Non-dairy milk alternatives, which provide different ways to drink, cook, and bake
    • Look out for added sugar in milk alternatives
    • Regular milk is packed with protein, potassium, vitamin D, and calcium, and the alternatives don't always measure up nutritionally
  • Foil-pack dinners are easy, no muss, no fuss ways to prepare healthy meals:
    • The food inside steams and stays moist
    • No mess, no fuss, and no dishes to clean up
    • This method reduces food waste by using up leftover vegetables
  • Plant-based eating, which is a trend that's being repeated and finally understood
  • Fermented foods, which are being promoted as champions of gut health
• Joan's podcast, Spot On, launching at the end of January. It focuses on health and wellness for college students and will be full of trendy and useful nutrition information.
• Joan's family favorite recipe: homemade pizza.
• Joan's advice: "Make sure you get food and nutrition advice from credible and trained nutritionists and dietitians."

Resources:

www.superhealthykids.com

www.parentsondemand.com

Find Joan Salge Blake on Instagram and Twitter

Find Joan's podcast, Spot On, on Facebook

Find Joan's blog: Nutrition & You

She's a foodie who's always hungry, and for well over a decade, Lisa Lillien has been sharing her love of healthy food through her Hungry Girl platform. Lisa makes smart eating easier with a daily email filled with recipes, diet hacks, and nutritious food finds; cookbooks (she has published 12 so far!); magazines; and a weekly podcast. On this week's show, Lisa takes us behind the scenes to Hungry Land where we dish about her most recent cookbook, Clean & Hungry Obsessed, the most popular recipes on her site, diet and food trends (wow, they've changed a lot over the years), and a sneak peek at her next cookbook.

What you'll hear in this episode:

• • The Hungry Girl platform and brand: It began as a daily email newsletter in 2004 because Lisa loved food and wanted to help regular people make good food choices
  • Why the growth and the magic of Hungry Girl?
  • Lisa's 12th book, Clean & Hungry Obsessed, featuring clean ingredients and lots of fresh, healthy vegetables
  • The one degree of separation between Robert Davis, "The Healthy Skeptic," Lisa and Liz
  • How food trends have changed since 2004, when people avoided carbs, but used many processed foods
  • Lisa's realistic philosophy: everything in moderation and calories DO count
  • Lisa's advice: Figure out YOUR trigger foods and don't latch on to someone else's magic bullet
  • Why people look for one type of food to call "the enemy" and avoid it
  • Using the right spices and sauces can help vegetables taste like (and be substituted for) higher carb foods
  • Lisa's recipe for Mexilicious Spaghetti Squash Casserole
  • Feedback from the book, with the favorites being meatloaf, veggie noodles and veggie fries, and cauliflower rice
  • Lisa's top two all-time most popular recipes:
    • Yum Yum Brownie Muffins, made with cake mix and pumpkin
    • Egg Mugs, made in the microwave with eggs, cheese, and veggies (2 -1/2 to 3 minutes)
  • "Hungry Land" in Los Angeles, with test kitchens, content creation, and 10 full-time employees
  • Lisa's 13th book is coming out in March: Hungry Girl Simply 6, featuring what her audience wants ... simple and easy meals with six or fewer main ingredients
  • Chocolate, and how it fits in with healthy desserts for a fraction of the calories
  • Using cocoa powder in overnight oats. (Find the recipe in Lisa's book!)
  • How Lisa fits into the recipe development and test kitchen process at Hungry Land
  • "House walking:" Walking in your house while on the phone or doing small tasks, to get more steps and improve fitness
  • A tip from Lisa: "People are too extreme and hard on themselves, and then they throw in the towel when they can't be perfect. Don't be too hard on yourself, and take one day -- or one meal -- at a time"
  • Focusing on small swaps that can be satisfying

Resources:

www.hungry-girl.com Find out about Lisa's daily email newsletter, podcast, books, and the magazine

Find Hungry Girl on Facebook and Instagram, too!

Lisa is giving away a copy of her latest cookbook, Clean & Hungry Obsessed: All-Natural Recipes for the Foods You Can't Live Without to one lucky U.S. winner. To enter for a chance to win, post a comment at the end of this blog post and tell me why you'd love to win Lisa's cookbook and/or your favorite Hungry Girl recipe. Winner picked at random on January 16 at noon.

www.superhealthykids.com

www.parentsondemand.com

Are your small kitchen appliances and gadgets collecting dust? Wondering what to make in your new Air Fryer or Instant Pot? Are you thirsty for new ways to use your high-powered blender for nutrient-rich smoothies? If you answered, yes, yes, and yes, this is the show for you. My guest is dietitian, cookbook author, mom, and kitchen gadget guru extraordinaire, Dana Angelo White, MS, RD. Dana joins me to dish about kitchen gadget benefits, challenges and potential pitfalls, and new ways to use your Instant Pot, Air Fryer, and blender to get healthier meals onto your family's table and into your kid's tummies.

Dana is a culinary dietitian, media consultant, and she's been the nutrition expert FoodNetwork.com for over a decade. She is also the sports dietitian and associate clinical professor at Quinnipiac University in Hamden, CT. She is the author of three cookbooks, and guess what ... we're away a copy of each: the Healthy Air Fryer Cookbook: 100 great recipes with fewer calories and less fat!; the Healthy Instant Pot Cookbook: 100 great recipes with fewer calories and less fat; Healthy, Quick & Easy Smoothies: 100 no-fuss recipes under 300 you can make with 5 ingredients.

You can read the full show notes at www.lizhealthytable.com.

They come in a wild variety of shapes, sizes, and colors, and winter squash are everywhere this time of year. In addition to their vibrant beauty, winter squash are versatile and nutritious. The stars of today's show are some of my favorite winter squash varieties--butternut, acorn, delicata, kabocha, Honeynut, spaghetti--and together with my two guests, we'll be sharing interesting ways to prepare winter squash that even your pickiest eaters will love. It's time for some winter squash wisdom!

My first guest today is Katie Morford, a registered dietitian, food writer, and cookbook author. She has a blog called Mom's Kitchen Handbook: Raising Fresh-food Kids in a French-fried World, and her recipes rock. Wait till you hear about Katie's recipe for Delicata Squash Tacos with Quick Pickled Onions.

My second guest is the Executive Chef at Wilson Farm, a family farm located down the road from my home in Lexington, Massachusetts. Chef Raymond Ost was on the show last spring to talk about asparagus, and he's here again to share some of his favorite winter squash creations including a stuffed Honeynut squash recipe.

What you'll hear in this episode:

• The nutritional value of winter squash: high in beta carotene, vitamin C, fiber, magnesium, and potassium.
• The seeds can be roasted for an additional nutrient-dense food.
• Spaghetti squash: less nutritious than others, but lower in calories.
• Katie's recipe for Spaghetti Squash Lasagna, borrowed from the Foodie Physician. It has lasagna flavors but a foundation of spaghetti squash instead of noodles.
• How to use the microwave to soften winter squashes, and then roast or puree.
• Katie's recipe for Delicata Squash Tacos.
• Why delicata squash can be considered a "gateway" squash to get kids to try winter squash.
• Why most people are only familiar with a few of the winter squash varieties.
• Typical ways to prepare winter squash.
• Chef Ost's recipe for delicata stuffed with onion, panko, sage, and chestnuts.
• The shelf life of winter squash and storing them outside in cool weather.
• How honeynut squash can be used in recipes. Check out my new recipe for Honeynut squash with Caramelized Onion, Cranberries, Spinach, and Bacon.
• Ideas for stuffing, baking, and roasting
• A good squash to use if you have picky kids: butternut or sugar pumpkin (Chef Ost's favorite is to blanch pumpkin, puree it, and mix it with mashed potato)
• An idea for filling acorn squash "bowls" with butternut squash soup
• Chef Ost's favorite red quinoa salad with roasted squash and leeks.

Resources:

Katie's recipe for Delicata Squash Tacos with Quick Pickled Onions

https://www.momskitchenhandbook.com/recipes/roasted-winter-squash-tacos-with-quick-pickled-onions/

Spaghetti Squash Lasagna

https://www.momskitchenhandbook.com/recipes/spaghetti-squash-lasagne-just-what-the-doctor-ordered/

Katie Morford, RD

Mom's Kitchen Handbook: https://www.momskitchenhandbook.com/

Twitter: https://twitter.com/MKHandbook

Instagram: https://www.instagram.com/momskitchenhandbook/

Facebook: https://www.facebook.com/momskitchenhandbook/

_________________________

Wilson Farm: http://www.wilsonfarm.com/v2.0/home.php

Instagram: https://www.instagram.com/wilsonfarm/

Twitter: https://twitter.com/wilsonfarm

Facebook: https://www.facebook.com/shopwilsonfarm

www.lizshealthytable.com/roundup Find a roundup of 17 winter squash recipes on my blog

www.superhealthykids.com

www.parentsondemand.com

What are the healthiest foods for kids to eat? From kohlrabi and watermelon to lentils and chickpeas, today's guest rounds up the 101 healthiest foods every kid everywhere should put on their plates and into their tummies. Registered dietitian, Sally Kuzemchak is a mom of two, founder of Real Mom Nutrition, and author of the awesome new book, The 101 Healthiest Foods for Kids.

Sally joins me with highlights from her book including advice for feeding finicky eaters, tips for getting kids to try new foods, super healthy recipe ideas, and realistic food rules to make family mealtime a breeze (or close to it).

What you'll hear in this episode:

• Sally's "mom-life" in Columbus, Ohio with her husband, two sons ages 10 and 14, and her dog, Copper.
• The Real Mom Nutrition online platform, started in 2009 as a no-judgement zone and resource for feeding kids a healthy diet.
• How Sally started out as a writer, fell in love with the subjects of nutrition and women's health, and then went back to school to become a registered dietitian.
• The two biggest challenges for parents: lack of time and dealing with picky eaters.
• Why Sally wrote The 101 Healthiest Foods for Kids.
• How the 101 foods were chosen; Sally wanted them to be accessible at most grocery stores.
• How the book can be the inspiration to get kids (and adults!) to try new foods.
• What the book includes: Food category chapters (fruits, veggies, grains, protein foods), nutrition information on each food, and shopping, storage, prep, and serving tips.
• Why the book includes a "try it" tip for each food and 26 great recipes.
• Sally's Red Lentil Snack Cookies, made with red lentils, peanut butter, chocolate chips, oats, applesauce, and maple syrup.
• Other ways to add lentils to recipes include mixing them with ground meat for tacos and sloppy Joes.
• How Sally feels about "sneaking new foods" into recipes vs. full disclosure.
• How Sally uses kefir, the fermented dairy drink, that makes a great base for smoothies, can be swapped for buttermilk, and used in marinades and salad dressings.
• Sally answers another question about adding a sweetener like sugar, maple syrup, or honey to carrots. News flash---it's OK to use sweetness, fat, and salt to help flavor vegetables.
• Some of Sally's "Ten Healthy Food Rules to Live By:"
  • Offer fruits and vegetables at most meals and snacks
  • Be neutral about desserts
  • Eat together as much as possible
  • Focus on having a happy mealtime
• The weirdest food in Sally's book? "Probably kohlrabi, which is a trendy new vegetable that looks alien and intimidating but has a crispy white flesh that can be eaten raw." How to cut kohlrabi (watch this YouTube video.)
• Why many moms have guilt and angst about feeding kids and Sally's advice for adding ease to feeding kids.

Resources:

Giveaway News: We're giving away a copy of The 101 Healthiest Foods for Kids. Post a comment at the end of this blog post and tell me about the healthiest foods you feed your kids (happily without complaint!) and/or why you'd like to win the book. U.S. entries only, please. Winner picked at random on November 28th at noon.

Twitter: https://twitter.com/RMNutrition

Facebook: https://www.facebook.com/realmomnutrition

Pinterest: https://www.pinterest.com/rmnutrition/

Instagram: https://www.instagram.com/realmomnutrition/

On this week's show, food educator and author, Carolyn Federman introduces budding cooks to the concept of seasonal, organic, and local food with easy and delicious recipes that they can easily tackle on their own. Want to learn how to handle and use a real knife? Curious how to choose fresh and nourishing ingredients at the supermarket? Eager to treat mom and dad to pancakes this weekend? This show empowers parents to teach their kids how to cook and offers easy ways to bring home ec back to schools with Carolyn's mobile kitchen classroom, The Charlie Cart Project. We are giving away a coy of New Favorites for New Cooks: 50 Delicious Recipes for Kids to Make by Carolyn Federman. Post a comment in the comments section at the bottom of this post and tell me about the recipe or recipes your kids love to make on their own (or with your help) and/or tell me why you'd love to win a copy of New Favorites for New Cooks. (U.S. entries only, please.) Giveaway ends on November 14th at noon.

• Carolyn shares that she lives in Berkeley, CA and is the mother of two teenagers.
• Carolyn worked with Alice Waters 20 years ago and considers her a mentor even today.
• Liz and Carolyn share a passion for teaching kids how to cook.
• Carolyn's Charlie Cart Project is an integrated educational program that connects food and cooking with lessons in Math, English Language Arts, Science, and Social Studies.
• The Charlie Cart Project costs about $10,000.00 and combines a rigorous curriculum with a mobile kitchen classroom on a cart so that educators can use it in any room at a school to deliver hands-on nutrition education.
• The Charlie Cart Program is in about 100 organizations and about 75 of them are schools. Currently, the program is in 31 states.
• The inspiration behind the book was to offer kids approachable recipes with sophisticated flavors.
• Carolyn says her book demystifies cooking, allow kids to try new flavors, and does not talk down to them.
• Along with recipes, Carolyn's book teaches children the proper way to use a knife.
• Looking for a "gateway" recipe to entice young kids to cook and eat nourishing foods? Carolyn recommends trying a simple salad with dressing. BTW, dressings teach kids about ratios.
• Carolyn talks about her favorite pumpkin soup recipe made with roasted pumpkin, sautéed onions, and chicken stock -- Just whir everything together in a blender.
• Carolyn serves up tips for getting kids to eat more vegetables.
• Carolyn says the Pioneer Recipe in her book is her favorite because they are made with buckwheat flour, which doesn't taste as doughy as pancakes made with all-purpose white flour.

Do you know the difference between hunger and food insecurity? Wondering what you can do in your community to lend a helping hand to people in need? My guest this week is #FoodDignity advocate and dietitian, Clancy Harrison, RDN. She's on a mission to remove the stigma associated with food stamps, WIC, and other food assistance programs (she sees these programs as a hand "up" versus a hand "out") and improve the quality of the food provided.

Show Highlights:

• Clancy Harrison, MS, RDN shares her mission to bust the stigma surrounding food assistance programs.
• Clancy defines hunger as something everyone can feel at any time when you don't have enough food and defines food insecurity as not having enough food to curb the hunger, or you're eating poor quality food choices that lack nutritional value.
• Liz and Clancy discuss the health/psychological consequences of not having enough to eat and Clancy asks you to imagine putting your child to bed hungry and how stressful it would be to worry every day how you'll feed your child.
• Psychosocial feelings associated with not eating enough nutritional food particularly affect children negatively and may even prevent them from participating in sports or school activities.
• 58% of people who are food insecure live above the poverty rate.
• The majority of people who use food stamps are the working poor.
• Clancy talks about working at a food pantry and how it enabled her to talk to people who were food insecure and discover how embarrassed they often feel when accepting food assistance.
• Clancy discussed how volunteers at the food pantry were reluctant to take extra food and how they eventually accepted food and began sharing recipes with one another.
• Liz shares about a dietitian in Cincinnati named Lisa Andrews who won a $10,000.00 grant to set up 10 mini food pantries around the city. The program is called, the People's Pantry Cincy.
• In 2017, one in five families in the US did not have enough food and one in three chronically ill adults have to choose between food, medicine or both.
• Clancy and Liz discuss whose responsibility it is to take care of those who are food insecure.
• Obese and food insecure? Clancy says they do co-exist because people may be purchasing poor quality food or may be sedentary because they can't afford to join a gym, etc.
• Clancy suggests taking plastic grocery bags to food pantries so they can use them to distribute food. She also suggests donating canned foods with flip-top cans so they're easy to open.

Here is how YOU can get involved: Examples of food assistance volunteer opportunities in communities across the U.S.

* Lisa Andrews is a dietitian in Cincinnati who won a grant to put Mini Food Pantries in food deserts throughout the city. Learn more about the People's Pantry Cincy here:

* https://www.facebook.com/peoplespantrycincy/

*https://www.bizjournals.com/cincinnati/news/2017/06/27/neighborhood-mini-food-pantries-take-bite-out-of.html

* Podcast Posse member, Yvonne C. is involved with a program called, Community Food Rescue in Montgomery County, Maryland. Their motto is, Donate, Deliver, Feed. They get surplus food delivered to places that can use it. The goal is to help feed more and waste less. Learn more here: https://www.communityfoodrescue.org/

* Lex Eat Together in Lexington, MA: I volunteer once a month for this program. Volunteers come together to provide a weekly meal in a setting which respects privacy and dignity. Food is purchased, and some of it is donated through a program called Food Link (a food rescue organization). Volunteers cook, serve, and clean up after the meal, which takes place in a local church. Anywhere from 50 - 70 people enjoy the meal together.

Learn more here: http://www.lexeattogether.org/

Food Link: http://www.foodlinkma.org/

Resources:

Feeding America. Lists food banks in your area.

https://www.feedingamerica.org/

Website: http://clancyharrison.com

Clancy's TEDx talk: The Shocking Truth About Food Insecurity

https://www.youtube.com/watch?v=HakCAdPrlms

Get Clancy's free handout: 3 Ways to I.G.N.I.T.E. a culture of Food Dignity

https://fieldsofflavor.lpages.co/ignite-dignity/

Twitter: https://twitter.com/ClancyCHarrison

Facebook: https://business.facebook.com/ClancyHarrisonRD

Instagram: https://www.instagram.com/clancyharrison/

Cooking with Cancy

Liz's healthy Table Website

Liz's Healthy Table Blog

Parents on Demand