When you're getting healthier and on a new path for wellness, eating out can have it's challenges. Portion sizes of meal items, ingredients that you don't necessarily want in your food, and methods of cooking, like deep frying, can all throw your health plan off kilter.

Rob and Sandra discuss some methods to navigate restaurant choices and eating out to help keep on track for health.

Episodes mentioned, include:

Ep 81. Kitchen - Behind The Scenes in a Pub - with Brent Blake, Chef and GM

https://youtu.be/-d_4GU4DY7Q?si=ysOAOoIkz-WUG5jM

Ep 66. Portion Distortion: 9 Ways to Control Portion Creep

https://youtu.be/jA2iIMJLbdI?si=rZ39delegimER1QZ

Nutrition Nuggets 37. Are You a Buddha or a Poke - Grain Bowl That Is!

https://youtu.be/im8QVUSp6KU?si=9veKRbjhhrg8SqAC

Ep 50. Holiday Health

https://youtu.be/GFuWg4usK6A?si=C9fLJ6mgCB6HgwQn

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Today we help another listener, who is vegetarian and needs to increase her blood ferritin levels, as she has iron deficiency and wants to eat foods that support her iron stores.

Sandra and Rob discuss ways to help with nutrition and her food choices. We look at heme and non-heme differences in certain foods, plus, various food combinations to increase iron absorption.

Episodes mentioned in this episode include:

Ep 56. Iron Rich Foods to Prevent Deficiency

https://youtu.be/UcwqHk4bV94?si=JZKnJMyXFsTuhFhQ

Ep 148. Nutrition Tips for Iron Deficiency

https://youtu.be/g66WqFOfPQI?si=ILScYVsERUcLL9rJ

Ep 183. Fertility Issues with Plant Based Diets

https://youtu.be/Yixj-goSXpw?si=ZulP6qggc_ATJb8x

Nutrition Nuggets 60. Hummus and All of It's Faces

https://youtu.be/1ZypOgpSMQw?si=iANvGZvXM_TKafDz

Nutrition Nuggets 72. Why Are Greens So Important?

https://youtu.be/Hio4uTJsi8E?si=fc_1shluIKKwmo8z

Nutrition Nuggets 51. Easy Bean Ideas

https://youtu.be/K6GtxJ2sk8c?si=wEIIf7SiEidkPbGK

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Website: www.mywifethedietitian.com

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Revisited from April 2025

What's the difference between sugar and added sugars, and do they affect my body in the same way? This is a great question from a listener that we address today.

I think we all know that there's a lot of sugar in the typical North American diet. Many of the foods that we buy from the store have an assortment of added sugars with various names and from different sources.

Having too much total sugar can be detrimental to our health and may promote inflammation. It could also damage blood vessels, affect the gut in a negative way, and have ripple effects on most of our body systems and long-term health.

In examining different types of sugar, we can ask ourselves, is this sugar ok, or is it the kind I'm supposed to avoid? Is there a difference in the body? How much can I have in a day? So many good questions about sugar.

In answering this listener's question, Rob and Sandra cover some basics around carbohydrates, complex and simple sugars, with some information around where sugar is in our typical diet and what foods have 'natural' sugars and which ones have added sugars. Talk about a sweet episode to tune in to!:)

Episodes mentioned include:

Nutrition Nuggets 3.  Sugar and All of It's Names  https://youtu.be/lFXmOvZlKyE?si=YTjV_1QPnD_Vzu_V⁠

Nutrition Nuggets 75. Sugar, Honey and All Things Sweet ⁠ ⁠⁠https://youtu.be/0mIZqSD8iEo?si=u-wozei5OuRFuGNp⁠

Episode 25. Sugar Cravings   ⁠https://youtu.be/mTg2hQ4A7wE?si=iTBPDFQn0VrkvuOW⁠

Episode 84. Carbs - Why Whole Grains are Better for Blood Sugar Control with Kelly Springer, RD  ⁠https://youtu.be/zJ2iHJHofEs?si=FjM_xMJ_JnFxEcYE⁠

Whole Grains vs Refined Grains  ⁠https://youtu.be/wQKMK149wns?si=-⁠⁠lSurAKny5xqO7Yh⁠

Ep 118.  Eating for Diabetes with Tara Rood, RD⁠ https://youtu.be/0p2LDZkOdwc?si=l5x53VMzLUH_EG_h⁠

Ep 159. Is Insulin Resistance the Same as Diabetes⁠ https://youtu.be/rpIPewpoO64?si=QqvUValhsAfy3oiX⁠

Ep 154. Diabetes Nutrition for Menopause ⁠https://youtu.be/Wr6-tdxaa5E?si=2Larxji5k4WxwTQf⁠

Ep 122. The Health Benefits of Resistant Starch⁠ https://youtu.be/6S8TcEP3Xwk?si=_l3s5G3PSBjMJ1Dh⁠

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We all use granola bars or protein bars in our lunch boxes or throughout the week at one time or another. Many people rely on them regularly to help get through the workday or for recess at school.

Are granola, protein, and fiber bars healthy? What are some of the differences, when comparing products on the shelf to bring home to the family?

Today, we have a comprehensive discussion with Kelsey Kunik, RD from Graciously Nourished, about feeding kids as busy parents, and some reasons why people may choose one bar over another. Kelsey is a seasoned nutrition writer and has done numerous product comparisons and food reviews.

We discuss some common brands of granola and protein bars to help listeners make some educated choices around what snacks to include in their day.

Episodes mentioned, include:

Ep. 38. 10 Foods That Aren't As Healthy As You Think

https://youtu.be/8ozHuvbKw7I?si=TNjxW8hvj1wNN9ux

Nutrition Nugget 32. High Protein, Low Carb Snacks Ideas (20 Options)

https://youtu.be/kg2MI2pJs_U?si=hGHO7-60XgKnd889

Nutrition Nuggets 156. Is Fibre Maxxing Healthy?

https://youtu.be/kRymLP79U9k?si=CG-RLQnNCW9--sxE

Check out Kelsey's pages here:

https://graciouslynourished.com/category/reviews/

https://www.instagram.com/graciouslynourished/

https://www.healthline.com/authors/kelsey-lorencz-rdn

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Rye vs sourdough, which is healthier?

From a heart health, blood sugar, and digestion stand point, Sandra and Rob weigh the pros and cons of using each type of bread.

Episodes mentioned, include:

Ep 194. Reap The Health Benefits of Sourdough

https://youtu.be/Fvieoa6J38Y?si=DrirxRtyO8pbsMeC

Ep 109. Healthy Cornbread Recipes

https://youtu.be/SWJBfnjidPY?si=W1heV-x9Wv9E-Def

Ep. 140. Easy Ways to Add Fibre

https://youtu.be/3ywLwGcrMU8?si=4rlsqmJMlZUb0YmL

Nutrition Nuggets 155. Is Fiber Maxxing Healthy?

https://youtu.be/kRymLP79U9k?si=QnqCS25vktTXfKYV

Ep 143. Fibre and Protein Meal Ideas

https://youtu.be/AkLL2t8ITdA?si=UxIc0tApTpZ0d22Y

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Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on our website for weekly updates and other fun info. You can also visit our social media pages. We're on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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Website: www.mywifethedietitian.com

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"I'm too old to exercise. It's better to just relax and take it easy, instead of exercising, as I get older."

These are some sentiments that we hear all the time and this question comes from a concerned listener, who's older mother is just not into moving her body much anymore.

Sandra and Rob discuss the principles of FITT, as people get older and how this fits into a healthy, active lifestyle.

Episodes mentioned include:

Nutrition Nuggets 97. Lower Blood Pressure with Five Minute Exercise

https://youtu.be/cyrrYjw6WyY?si=izmBKG3p3BIQUoBK

Nutrition Nuggets 61. What Kind of Exercise Should I Do?

https://youtu.be/kTQZyYJXBW4?si=GiF6BL-yvJmhf3f-

Episode 166. Increase Longevity with Daily Exercise

https://youtu.be/wrI7TG2xww0?si=Ao4uM0A-MLv7owWB

Nutrition Nuggets 113. Easy Office Exercises At Your Desk

https://youtu.be/TwCPB1hK2qc?si=60RXqxdlhgRJjjFk

Nutrition Nuggets 46. 12 Ways to Exercise a Healthy Body

https://youtu.be/19RF_NSAFT0?si=bmD3wgZaiNrMQcQK

Episode 136. Importance of Fitness for Seniors

https://youtu.be/VUClaBBJwKM?si=6WwxSZCPHNEU5tvz

Episode 212. How Does Walking Affect Blood Sugar Levels

https://youtu.be/kLLZyqX_hSI?si=yozqEL7hCj6zSRLH

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Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ on our website for weekly updates and other fun info. You can also visit our social media pages. We're on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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Website: www.mywifethedietitian.com

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Would squeezing citrus fruit into water provide too much sugar and negate the benefits of drinking water?

This question comes from a longtime listener, who mainly drinks plain water, but also uses slices of fruit to flavour her beverage. She is wondering if juicing the fruit would add too much sugar.

Sandra and Rob peel back the layers of this question to help address this listener's concerns.

Episodes that are mentioned include:

Ep. 15. Chewing Your Way To Good Health

https://youtu.be/5PX9gW0V3ns?si=sQ5f9-uQkj_bdRnU

Nutrition Nuggets 108. The Remarkable Healing Power of Lemons

https://youtu.be/QRA-S-LfPQU?si=aY-Ctgi3WWoJfTiD

Nutrition Nuggets 17. How Much Water Should You Drink Each Day?

https://youtu.be/4Z3l4BGtk8o?si=vQU0QYqt0XuZGlZIV

Nutrition Nuggets 76. Is it Safe To Drink Water Before Meals

https://youtu.be/-5KgiTt3ysY?si=fzPIhvLRTSlQdeG2

Nutrition Nuggets 74. Are You Drinking Enough Water - Hydration Quiz

https://youtu.be/aQwv2mC3SdA?si=hN5ytBoT4_BkHDIc

Nutrition Nuggets 29. Cucumbers - What To Do with Lots of Homegrown Cukes

https://youtu.be/9fXkgnumzd4?si=JVWW6s_8bOTugVay

Ep. 216. Is It Ok to Drink Electrolytes Every Day?

https://youtu.be/XoUwLAXhBS4?si=uOMaa5NZa6VsT8Hi

Nutrition Nuggets 20. Health Halo of Different Drinks - Myths and Marketing

https://youtu.be/hFegf5Dfmjw?si=xxYS0EAJ3TbIoiwM

Ep. 165. The Surprising Health Benefits of Tea

https://youtu.be/hFegf5Dfmjw?si=xxYS0EAJ3TbIoiwM

Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)

Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠ on our website for weekly updates and other fun info. You can also visit our social media pages. We're on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Your support helps fuel the stoke and keeps the show going strong every week. Thanks!

Website: www.mywifethedietitian.com

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Are quinoa flakes a good healthy breakfast alternative to oats for someone with celiac disease?

This is a great question from a longtime listener.

Sandra and Rob discuss what quinoa flakes are, their nutritional composition compared to oats, and if they are a good alternative for breakfast.

Episodes mentioned, include:

Nutrition Nuggets 153. Why Steel Cut Oats Are Healthier

https://youtu.be/AhKxKT2DtQ4?si=YVJucLkBRbM2urtX

Ep. 84. Why Whole Grains Are Better For Blood Sugar Control

https://youtu.be/zJ2iHJHofEs?si=AKX4_R6EbM5_du2D

Ep. 148. Celiac Disease and Lifelong Gluten free Diet - Nutrition Issues and Concerns

https://youtu.be/NYQwFtwXG7I?si=08ukqniAr3yqOMEr

Ep. 48. Celiac Disease and Gluten Free Living

https://youtu.be/vMi_bqKlW8Q?si=2rHx3PpXbFBDgcuO

Ep. 170. Grains and Inflammation - Friend or Foe

https://youtu.be/OYPL4mKVkTk?si=fiWobUa5oJm2b0CB

Ep. 136. Wheat Germ - The Forgotten Super Food You Need

https://youtu.be/OCXuUQ1Y5GQ?si=pU4zeWkR7TbNrUZ_

Nutrition Nuggets 115. Farro - Discover the Health Benefits of This Ancient Grain

https://youtu.be/UW_b1NBE7hU?si=K8GAFP3G_w2_1XTD

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Sign up for our ⁠⁠⁠⁠⁠⁠⁠⁠newsletter⁠⁠⁠⁠⁠⁠⁠⁠ on our website for weekly updates and other fun info. You can also visit our social media pages. We're on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, and ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.

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Website: www.mywifethedietitian.com

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We thought we'd throw one more oldie at you. You know we love our beans so we'd thought we'd repost this episode from a few years back with all sorts of great bean ideas.

We've all heard the saying...."Beans, beans....they're good for your heart..." but, many people don't know how to cook with beans and what kind of recipes to make.

With so many Mediterranean cultures enjoying bean dishes, and the variety of different legumes, pulses, lentils and beans that are available in all sorts of forms, there are delicious bean dishes for everyone.

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Website: www.mywifethedietitian.com

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Another blast from the past worthy of another listen!

A listener asks, "Does fermentation and pickling foods produce the same result?"

We cover what probiotics and prebiotics are, and how they are helpful for gut health, plus what helps with the balance for the gut biome.

Rob questions Sandra on a variety of topics relating to probiotics.

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

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Your support helps fuel the stoke and keeps the show going strong every week. Thanks!

Website: www.mywifethedietitian.com

Email: [email protected]