Learned Heard & Stirred

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. 

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.

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!

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/

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.

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 

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

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:

✅ 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

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

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

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

“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: