Learned Heard & Stirred

Learned Heard & Stirred

By Chanel KennerHealth & FitnessNutrition
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Learned Heard & Stirred episodes

  • Anti-diet is Inclusive

    Today, I talk about the new direction for the podcast and dive deep into weight stigma and what it means to be truly "anti-diet" in the world of nutrition. 

    14 min
  • Gratitude in an Uncertain Time

    We are living in an unprecedented time, watching history unfold before our eyes. With so much uncertainty, fear, sickness, and the difficult new reality we're all living, it can be hard to find things to be grateful for. But it is important to try. In this episode of Learned, Heard and Stirred, I'm taking a break from Nutrition and anti-diet conversation to provide some optimism and joy in the form of a gratitude conversation. I share some research (of course) and ideas for cultivating more gratitude in your life, which I hope will, at the very least, bring some joy to your day. Wishing everyone health and happiness right now. Sending all the love and virtual hugs to each and every one of you.


    15 min
  • What to Do Instead of New Years Resolutions

    It's that time of year again...the beginning of a new chapter...or does it need to be?

    While I'm totally on board with personal growth and challenging yourself in new and rewarding ways, I'm not a fan of resolutions. So often people approach them from a black or white mindset-- you're either on the wagon or you're off. So what do I support/promote? Sustainable habits that require no resolutions list.

    Establishing realistic, healthy and sustainable action steps that can evolve into habits is not only more fulfilling, but has a much higher likelihood of sticking. Health isn't a one-stop destination. It's a daily choice-- to show up for yourself, and continue to show up for yourself. Let's squash resolutions and instead, resolve for more self-kindness, compassion, and true self-care, so that we can better love and care for the people around us. Let's fill our hearts with more acceptance and fewer expectations for change. Let's focus on what we can control and let the rest go.

    Let's be more present. More thoughtful. More grateful. We've got this 2020!

    35 min
  • How to Become Metabolically Flexible

    Metabolic flexibility is the ability of the human body to increase use of fuels that are more available in the diet, depending on what is available. It's basically how our bodies are biologically designed to run. Think about it this way-- we haven't always had fast and convenient access to food. Throughout our history as a species, we've gone through feasts and famines-- periods of prolonged lack of resources between "meals," depending on factors such as environment/soil conditions, seasons, and food availability. Our bodies had to adapt, and the way they did this was by switching between fuel sources as a means of survival.

    Metabolic flexibility is possible in our modern world of abundance, but it takes a little  work. In this episode, I break down the science of metabolic flexibility, from insulin and glucagon's role in blood sugar homeostasis, and mitochondria levels. I also provide practical things you can implement in your life, today, to improve your metabolic flexibility. 

    Sources for this episode:

    https://breakingmuscle.com/healthy-eating/understanding-metabolic-flexibilty-and-the-role-of-insulin

    https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-10-8

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/

    https://valterlongo.com/wp-content/uploads/2017/10/2017-06-Hine-H2S.pdf

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513193/

    https://academic.oup.com/edrv/article/39/4/489/4982126

    https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273282

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584808/

    37 min
  • Ep 11 Blood Sugar and Weight Loss

    Diving in to the topic of blood sugar regulation and its connection to weight loss, disease prevention and holistic health.   Overconsumption of added and processed sugars is linked with many health issues and increases our risk of developing a chronic disease.

    One in three adults in the US has diabetes, and this is a stat we need to reverse. Dietary and other lifestyle changes are an area we can positively impact, as indicated by promising research on diabetes prevention.

    Links to research for this episode:

    Dr. Mark Hyman: Why Diet's Fail

    Foods that help stabilize blood sugar

    Dr. Axe: Maintaining Normal Blood Sugar

    Harvard School of Public Health: Fiber

    Dr. Panda- Early TRF for Diabetes Prevention

    Glycogen 

    16 min
  • Ep 10: Magnesium Deficiency and What to Do About It

    It is estimated that 3 in 4 Americans suffer from magnesium deficiency. In this episode I break down the science behind magnesium-- why we need it, how to find out if you're deficient in it, and some ways you can get more of this important mineral in your diet.

    Here are links to the sources for today's episode:

    https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/

    https://www.ncbi.nlm.nih.gov/pubmed/19271419

    https://www.ncbi.nlm.nih.gov/pubmed/25748766

    https://www.ncbi.nlm.nih.gov/pubmed/11252079

    https://www.ncbi.nlm.nih.gov/pubmed/26404370

    https://thequantifiedbody.net/magnesium-deficiency-dr-carolyn-dean/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939859/

    Magnesium-rich foods you should consider rotating into your diet:

    Almonds

    ½ cup serving of steamed spinach
    Cashews
    Peanuts
    Fortified cereal
    Soy milk
    Black beans
    Edamame
    Peanut butter
    Whole grain bread
    Avocado
    Potato
    Brown rice
    Greek yogurt
    Oatmeal
    Kidney beans
    Banana
    Salmon
    Whole milk
    Halibut
    Raisins
    Free-range chicken
    Grass-fed beef
    Broccoli
    White rice
    Apple
    Carrot


    14 min
  • Ep 9 Healthy Habits for Busy Plate Spinners

    In 2019, it is very common for people to wear many hats. Many of us are not just one thing. We're many-- moms/dads, business owners/working professionals, soccer coaches and volunteers...so how can we fit health into the mix without overcomplicating what already is complicated...living in the modern world!

    In this episode I chatted with Amanda Lauren and Ali Levine , hosts of the podcast Things We're Too Lazy to Blog About who are good friends and also the two busiest ladies I know in Los Angeles. They somehow manage to do it all, while looking fabulous in the process. We chatted hashtag mom life, keeping things fresh and interesting, and good tips for planning ahead.

    You can find Amanda at the link above (website), and on all social platforms as @itsamandalauren.

    Ali's website is linked to above, and her social handle is: @alilevinedesign

    Be sure to check out their podcast, Things We're Too Lazy to Blog About, linked to above (iTunes).

    Today's recipe:

    Grain-free enchiladas (ole)

    ✅ 1 package riced cauliflower

    ✅ 1/2 cup shredded carrot

    ✅ 1 red bell pepper

    ✅ 1 jar enchilada sauce (I used @whole_foods365 organic)

    ✅ salt and pepper to taste

    ✅ 1 tsp minced garlic

    ✅ 1 lb ground turkey 

    Preheat oven 350. Cook the turkey in skillet until it’s throughly cooked. In a large sauce pan, add all the above ingredients and cook over low heat, stirring regularly. Spray the bottom of a pan with

    42 min
  • Ep 8 The Kenner Method for a Healthy Life

    Build the foundational elements of a healthy life, from a truly objective place with the Kenner Method. Regardless of your background,  relationship with food, dietary restrictions, disease risks, etc. there is a middle ground of general healthy practices that are supported by science, and it’s a good place to start. Most people can improve their health and quality of life by implementing these practices in their life.

    Research referenced:

    Sedentary Behavior  

    Physical Inactivity

    Importance of Rest

    Today's Recipe:

    Salmon Nori Rolls

    • ¼ cup Primal Kitchen mayonnaise
    • 1 to 2 TBSP Sriracha sauce
    • 1 (6-ounce) can wild salmon, drained (or cooked salmon filet flaked) 
    • 1 (10-sheet) package 7 x 8-inch dried nori wraps
    • 1 avocado, pitted, peeled, and thinly sliced
    • peeled & sliced (vertically) Persian cucumber
    • Cilantro (optional)
    • Jalapeno (optional)
    • 1 tablespoon sesame seeds
    • ¼ cup coconut aminos
      • Directions

      Preheat the oven to 350°F. Line a baking sheet with parchment paper.

      In a medium bowl, combine the mayo and Sriracha. Add the salmon and mix gently with a fork.
      Place 2 nori sheets on the prepared baking sheet and top each with half the salmon. Warm the wraps in the oven for 3 to 5 minutes, until the nori is bendable
      Layer the nori wraps with the avocado, cucumber, cilantro and jalapeno. Roll each into a burrito (ends tucked in) and cut in half. Garnish with the sesame seeds and serve with coconut aminos for dipping.

      Serve with a mixed green salad on the side to make it a Fit Fab Well complete meal!

      22 min
    • Ep 7 Intuitive Eating and Squashing Holiday Food Anxiety

      “It’s the most wonderful time…” to freak out about sugar! Carbs! Eggnog!  In all seriousness, it is possible to navigate your way through every holiday shindig, cookie offering and cocoa mug, with kindness, balance and grace, and it doesn’t include the typical “foods to avoid,” “drink water” or  “fill up on protein before you go out” health hacks. 

      Applying an Intuitive Eating Approach to the Holidays can help you make peace with your food choices and your body, and leap into the New Year without falling victim to the "Resolution-Diet Trap." 

      Read more about Intuitive Eating here: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/

      Ginger Cookie Recipe:

      • 1/2 cup grass-fed butter
      • 3/4 cup coconut sugar or maple sugar
      • 1 egg
      • 1 Tbsp molasses
      • 1 tsp vanilla extract
      • 2 1/2 tsp ginger
      • 1 tsp cinnamon
      • 1/2 tsp salt
      • 2 tsp baking soda
      • 1 cup blanched almond flour
      • 1 cup arrowroot flour (or arrowroot starch)
        • Directions:
        1. In a food processor, combine butter and sugar. Add vanilla, molasses, and egg. Pulse to combine.
        2. Add spices, salt, baking soda, almond flour, and arrowroot, and pulse to combine. Dough will come together in a big ball.
        3. Transfer cookie dough to a bowl. Cover and refrigerate 30-60 minutes.
        4. Preheat oven to 350 degrees
        5. Place cookies on a baking sheet lined with parchment paper or a silicone baking mat.
        6. Bake 8 cookies at a time at 350 degrees for 10-12 minutes, or until golden around the edges.
        7. Let cool 2-3 minutes on baking sheet before transferring to a cooling rack.
        8. Repeat with remaining cookie dough.


          9. 38 min
        9. Ep 6 Healthy Snacking Habits
          Healthy snacking is a great way to manage hunger and keep appetite in check. But is giving in to cravings OK, too? Tune in and gain some helpful insight and tips to keep you thriving and balanced in-between meals.
          Why Do We Snack? : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/
          How the Food Industry Helps Engineer Our Cravings:
          https://www.npr.org/sections/thesalt/2015/12/16/459981099/how-the-food-industry-helps-engineer-our-cravings
          Healthy snack recipe: Low-sugar banana bread
          (only 6g sugar per-serving)
          Ingredients
          3 large bananas (very ripe), mashed well
          4 free-range large eggs
          2 tsp vanilla extract
          1/4 cup coconut oil melted and cooled to room temp
          2 cups brown rice or buckwheat flour (add a few drops of liquid stevia if using buckwheat flour)
          1 tsp baking soda
          1/2 tsp baking powder
          1 tsp cinnamon or pumpkin pie spice from Trader Joe's
          1/4 tsp sea salt
          Instructions
          Whisk together all dry ingredients and set aside. Preheat your oven to 350 degrees F and line a medium loaf pan with parchment paper.
          In a large bowl, whisk together the eggs and mashed bananas, then vanilla and coconut oil until well combined.
          Slowly stir the dry mixture into the wet (don’t use an electric mixer - you will overmix the batter and prevent it from rising properly) just until moistened and no visible flour remains.
          Transfer batter to prepared loaf pan and bake in the preheated oven for 50-60 minutes until deep golden brown and toothpick inserted into the center of the loaf comes out clean. Allow to cool completely in the loaf pan resting on a wire rack, then remove using the parchment paper to help you, slice and serve. Enjoy!
          42 min

        About Learned Heard & Stirred

        From the publisher's feed

        Nutrition is a young science, it's complicated, and it's personal. This podcast tackles import social conversations around Intuitive Eating, Health at Every Size, food and health access, and why…