Do you stand up while eating? This is something that many people routinely do, as they rush through their meal or snack.

Sips, gulps, slurps and chugs.....many of the modern ways of eating in our overscheduled and rushed lifestyle.

Rob and Sandra discuss the ripple effects on health, when we don't pause and take time to eat.

Episodes mentioned include:

Ep 198 Beat the Bloat

https://youtu.be/aps_SoFu8Jw?si=RZyrDn8o81c8iy5n

Ep 134 Shift Work in the Sky

https://youtu.be/wEyHVJNqTLg?si=yBx3NRpiMYrxyy6D

Ep 15 Chewing Your Way to Good Health

https://youtu.be/5PX9gW0V3ns?si=cO35KFejkIOq-uOT

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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]

Why is it not healthy to be skinny fat - if weight is within normal range (acceptable body mass index aka BMI)

Sandra and Rob discuss what the term "skinny fat" really means and it's not a drink at Starbucks :) We talk about some of the consequences of using the scale to determine health, instead of other health indicators.

Resources:

Nutrition Nuggets 38. What is Metabolic Syndrome - Am I at Risk? https://youtu.be/jVLZm5YBIok?si=zxmF8c899pqF0DY_

Ep 84. Carbs: Are Whole Grains Better for Blood Sugar Control? https://youtu.be/zJ2iHJHofEs?si=WPS6SbP3ZxLth3vy

Ep 159. Is Insulin Resistance the same as Diabetes? https://youtu.be/rpIPewpoO64?si=gQ04FRzGyEDdT26-

Ep 170. Grains and Inflammation - Friend or Foe? https://youtu.be/OYPL4mKVkTk?si=6ndb0nVhb0puGEgD

Nutrition Nuggets 32 - High Protein Low Carb Snacks https://youtu.be/kg2MI2pJs_U?si=PLL8DJ7Lnkbiw4YZ

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Website: www.mywifethedietitian.com

Email: [email protected]

**This is an episode from earlier this year that we thought would be worthy of another listen. Enjoy! **

Perhaps, you've nailed your healthy breakfast most days, and dinners are working well, but lunch.....lunch, that midday meal, is still a struggle to take a break and stop working to eat something more substantial than a few crackers and hummus.

To help with preventing late day cravings and overeating at dinner, including a substantial amount of food at lunch with protein, fibre, and veggies, can offer an opportunity to keep you energized in your day.

Episodes mentioned include:

Ep 141. Creative Lunch Ideas for School and Work⁠ https://youtu.be/DQr5jKLAcPY?si=UXJRCpcNX4nSfyK4⁠

Nutrition Nuggets 52. Easy Lunch Ideas⁠ https://youtu.be/0tTePyAvuSU?si=G6SoJX9w5ccLonqR⁠

Ep 54. Salad as a Meal⁠ https://youtu.be/36oR2ltOuy0?si=3izAx-p4z1sE1a48⁠

Nutrition Nuggets 111. Hard Truth about Processed Meats⁠ https://youtu.be/x_We_RAjSWE?si=ClhCrsyPDNjnUtDR⁠

Ep 140. Easy Ways to Add More Fibre in your Diet⁠ https://youtu.be/3ywLwGcrMU8?si=Q5A4_RRPwfOV23Ox⁠

Benefits of Avocado Smoothies⁠ 7 Health Benefits of Avocado Smoothies - Sandra Gentleman⁠

Nutrition Nuggets 18. Homemade Smoothies  ⁠https://youtu.be/nxDedM66Tdo?si=fnUP3tncWVW5r6Bo⁠

Nutrition Nuggets 58 - Smoothie Bowl Ideas⁠ https://youtu.be/uValky721qk?si=qIjigM28T6VlkLhB⁠

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Is it important to use balance-type exercise? Why is it important and what types should I do?

These are some questions that we recently received from a listener.

Why is balance and flexibility important and what can you do to improve your ability to have good balance?

Sandra and Rob discuss the various health benefits, plus, some movements to practice for balance.

Episodes mentioned include:

Ep 136. Importance of Fitness for Seniors

https://youtu.be/VUClaBBJwKM?si=jxKXdUZJcIf1zRHi

Nutrition Nuggets 113. Easy Office Desk Exercises

https://youtu.be/TwCPB1hK2qc?si=A8qMUru303FKpEMd

Ep 110. Nutrition For Aging Well with Michelle Saari, RD

https://youtu.be/mznQ8sphUSA?si=Mh75gJJLCke9uWEj

Nutrition Nuggets 97.

Lower your Blood Pressure with 5 minute Exercises

https://youtu.be/cyrrYjw6WyY?si=gafC1-pww2h7ygQV

Nutrition Nuggets 61.

What Kind of Exercise Should I Do?

https://youtu.be/kTQZyYJXBW4?si=MSTw-qW-NMXSBBTy

Nutrition Nuggets 46.

12 Ways to Exercise For A Healthy Body

https://youtu.be/19RF_NSAFT0?si=ldGaTtREHK9BPyEO

Ep 186. Blue Zone Longevity Tips

https://youtu.be/wf_MmY4Cxtk?si=5aSHXzLQDTBd0xWW

Episode 150. Active Hobbies for Women with Dr. Rozalyn Moore, PT

https://youtu.be/HfGcXUyNHfU?si=0JZ40vH1GXIVWCiR

Episode 166. Increase Longevity with Exercise

https://youtu.be/wrI7TG2xww0?si=dddiDgicCOVQxeWi

Nutrition Nuggets 98. Keep Fit Over the Holidays

https://youtu.be/Bu8D-390jNw?si=V0QXasYz16owHGrL

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Website: mywifethedietitian.com

Email: [email protected]

What's a convenient, easy way to cook a lot of vegetables, plus get your protein cooked over high heat? Sandra and Rob discuss stir frying, a tasty and nutritious method of cooking your meal.

References:

5 Ways to Add More Veggies to Your Diet

Nutrition Nuggets 87.

https://youtu.be/s85YuJhtd44?si=d5ioBijMrpRhpFp9

Freezer Staples

Nutrition Nuggets 110.

https://youtu.be/hcXMZcgJCYQ?si=Kkw9b3DxVnsUGIdo

Why You Need a Variety of Vegetables

Nutrition Nuggets 128.

https://youtu.be/Kb9qD9ly1fA?si=MVrexQKfyKYkWLdY

Eat Your Winter Vegetables

Ep 162.

https://youtu.be/CZo_Ylu79xU?si=ud-Dy9wQRZV0RU2W

Are White Vegetables Part of the Rainbow?

Nutrition Nuggets 55.

https://youtu.be/bp_MCkT6dMo?si=PlNfHf3uCia6ysEn

Are Mushrooms Vegetables?

Nutrition Nuggets 31.

https://youtu.be/LTu7mYCbmwk?si=U1i4uzUYIoSEidCX

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Website: mywifethedietitian.com

Email: [email protected]

Today, we have dietitian Andres Ayesta from Planos Nutrition back in the studio to discuss the eye opening results of his own dietary experiment with the Carnivore diet. He describes his body composition (dexa scan), blood work, feelings of energy, strength and cognitive clarity, and why he had to stop this diet abruptly. Andres openly describes the positive and negative aspects of his experience and provides an objective, educated opinion on this popular fad diet.

Follow Andres on his social media:

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

LinkedIn https://www.linkedin.com/in/andresayesta

Facebook https://www.facebook.com/groups/teamvivenutrition

Andres Ayesta, RD website- Planos Nutrition https://planosnutrition.com/

Episodes mentioned include:

Ep 175. Dietitians Discuss Dieting https://youtu.be/TfTCNp4wujE?si=8ZsSqv5sr6ebO5j-

Ep 128. Meat Anyone - The Carnivore Diet Conversation https://youtu.be/uYy7YgR4bDM?si=cqccl64_BY-37sjo

Fatty Liver Disease https://youtu.be/dHQBi3Ka9z4?si=RB2JeD1u5gfWlVCW

Ep 130. Breaking the All or Nothing Diet Mentality https://youtu.be/UVH784AqaNY?si=_q_vYfYDwl1jz3-a

NN65.  Diet vs Healthy Lifestyle Change https://youtu.be/gd0QRe2Tlpo?si=CYWRIr87lhbpn9kI

Dangers of Diet Culture with Lisa Duncan from Activate Athletics https://youtu.be/vSMLF0YVxuU?si=_0BuQCMLwnBNqCnw 

Ep 30. Diet Culture in the Fitness Industry - How to Ditch That Idea of Perfection https://youtu.be/r_9e814fd3c?si=0OsNk2ImPZBifTLB

Ep 12. Diet Trends Through The Years https://youtu.be/64v6PIlNZ0Y?si=Ixz1rMForXljFvdU

Ep 137. Diet Myths and Misconceptions https://youtu.be/cTnXCjJTSzY?si=JhEBZclrhtBq9RYX

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

Website: mywifethedietitian.com

Email: [email protected]

What is an easy and convenient way to get a lot of good food cooked at once and satisfy all of the vegetable ratio of the dinner plate (or bowl) for the family?

Tune in today, as Sandra and Rob discuss sheet pan meals and how they can be a great addition to your weekly menu.

Episodes mentioned include:

Nutrition Nuggets 72. Why Are Greens So Important?

https://youtu.be/Hio4uTJsi8E?si=P1KiguxyqaUbo5f-

Nutrition Nuggets 128. Why You Need a Variety of Vegetables

https://youtu.be/Kb9qD9ly1fA?si=eYk6bcucqkmjl_DA

Ep 162. Eat Your Winter Veggies

https://youtu.be/CZo_Ylu79xU?si=Dl8n5X5wNAvMrVMZ

Nutrition Nuggets 55. Are White Vegetables Part of the Rainbow?

https://youtu.be/bp_MCkT6dMo?si=hyRLjnVtLdV6veTz

Nutrition Nuggets 10. Benefits of Eating Garlic

https://youtu.be/N-ms2XC6_5g?si=BmvUN9qBm6prg4RR

Nutrition Nuggets 87. Five Ways to Add Veggies to Your Diet

https://youtu.be/s85YuJhtd44?si=A7XmgKnQvqoLEzEg

Nutrition Nuggets 37. Are You a Buddha, Poke or Grain Bowl?

https://youtu.be/im8QVUSp6KU?si=XuxytoNLGBlYdkBf

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

Website: mywifethedietitian.com

Email: [email protected]

As a parent (or grandparent) of young kids, do you often wonder how to foster more curiosity in the kids about the world around them? Or find activities that reduce that default daily screen time?

Easy ways to explore nature, the garden, parks and beaches, plus getting kids to be excited about life and experiences.....that's what we're discussing today.

Thought provoking and entertaining, this discussion with our guest Asta Mail helps to bring forth ideas and strategies to get the kids to find the magic in everyday experiences and increase their self confidence and resiliency in basic life skills like cooking.

Asta Mail is a marine biologist, child and youth educator, and mom of two. Today, we discuss helping to get kids in the kitchen and excited about creativity with food and cooking.

Check out Asta's own podcast that she does with her daughter - The Penny and Joe Podcast https://podcasts.apple.com/ca/podcast/the-penny-and-joe-podcast/id1806899833

Island Parent article with Asta Mail https://islandparent.ca/author/astamail/

Other Resources:

Episodes Ep 69. Eating Together with Dr. Karrie Heneman https://youtu.be/ADDWvgNc-DI?si=muW4-fD9WqCEKMse

Nutrition Nuggets 64. Importance of Family Meals https://youtu.be/gltw389NmPg?si=dr7QRyS586bMm89ahttps://youtu.be/gltw389NmPg?si=N8timnd-fxPNjwdZhttps://youtu.be/gltw389NmPg?si=KLOfjCnk_ch-xjrL

Ep 188. Simple Strategies for Picky Eaters - with Sarah Garone https://youtu.be/T9Vp5_D8XTs?si=8hpONodP7Wg32Llh

Ep 196. Healthy Family Nutrition - Strategies and Tips with Dana Dose, RDhttps://youtu.be/mQRI_H01Bm8?si=DbeTG4ns-o4dY4Ui

Ep 111. How to Raise Healthy Families - Amy Staheli https://youtu.be/ZZnNiWcS5LE?si=v9Ch_2520So2T_xp

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

Website: mywifethedietitian.com

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What is your ultimate comfort food? For many people, mac and cheese, also known as Kraft Dinner, or KD for short (in Canada), is one of those comfort foods.

Comfort food means happy childhood memories, possibly a favourite dish your parents or grandparents made for you, and comfort foods are usually tied to your emotions with feel good memories from the past.

Today, Rob and Sandra banter about mac and cheese and different ways to make it healthier, or turn it into a delicious meal.

Episodes mentioned: 

Nutrition Nuggets 140.  High Protein Pasta - Is It Worth It? https://youtu.be/2CGaBvlSOZY?si=E0tUjKrzA1uHb_X4

Ep 122. Health Benefits of Resistant Starch https://youtu.be/6S8TcEP3Xwk?si=s56yg2gcc8ywCRvi

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Website: mywifethedietitian.com

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So many people feel bloated and their stomach feels like an inflated balloon. Rob and Sandra discuss common symptoms of bloating, why it happens, some simple fixes for occasional bloating, and we go deeper into other factors that may indicate the need to do a diet overhaul. 

Episodes mentioned, include:

Ep 116. Constipation - Foods To Help https://youtu.be/rBN10-683_o?si=NdpwwGmCIIZjpoMq

Ep 108. Improve Gut Health with Probiotics Foods https://youtu.be/Iff9uHvok4g?si=v80VZPnCtgn3aOZK

Ep 164. Prebiotics, Probiotics and Postbiotics - What's the Difference https://youtu.be/ZMYDLNumffM?si=nDoVNSmHBjFAcn45

Ep 73. Leaky Gut Treatment - How to Help with Diet and Lifestyle with Prajakta Apte, RD https://youtu.be/wBdYPSsBnZY?si=F68EdRHbL0UXwWLu

Ep 151. Nutrition Tips for A Healthy Gut with Sara Kahn, from Belly Bliss https://youtu.be/rSDXxK7AoPM?si=LUYgmHl6dACsM0B1

Ep 193. No Poop For you - Traveler's Constipation https://youtu.be/P8-1lFQJToQ?si=wSRWlzX6NcXBEoQX

Ep 122. Health Benefits of Resistant Starch https://youtu.be/6S8TcEP3Xwk?si=Re8LnQpuLgSU4k71

Ep 140. Easy Ways to Add More Fibre https://youtu.be/3ywLwGcrMU8?si=crOz_U5HTWBIlheu

Nutrition Nuggets 91. - 7 Foods To Improve Gut Health https://youtu.be/iFSbtSh9-O8?si=cQQAbaDS8qZXm_HU

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

Website: mywifethedietitian.com

Email: [email protected]