Is weight loss about willpower and trying harder to refrain from eating? Calories in vs calories out is a message that many dieters receive about losing weight effectively.

These are two of the myths that we discuss today, along with some other top diet myths, with a leading expert in the field of health and nutrition.

Ashley Koff, RD wrote the book "Your Best Shot" about GLP-1 antagonist medications and other weight management resources, to help people with their health and weight in our obesogenic environment.

Rob and Sandra do a deep dive into these issues with Ashley to help understand the complexities about weight and health.

Learn more about Ashley here: The Better Nutrition Program

Episodes mentioned include:

Episode 180. Navigating GLP-1 Weight Loss Meds with Ana Reisdorf, RD

https://youtu.be/yR9rmLwedp8?si=rlPvW9hynkyUspbD

Episode 227. Obesogenic Environment - Lifestyle Factors Leading to Obesity

https://youtu.be/vGQhuoyq1Uc?si=WX937KVd_OW1ZVzu

Ep. 187. Ozempic Teeth and other Side Effects From GLP-1 Medications

https://youtu.be/JWLHlR_Ai-k?si=Lkduw5A0qhufTIRI

Episode 152. Ozempic and Weight Loss Meds - Get The Skinny with Rhonda Krick RD

https://youtu.be/W5YHRtIliwE?si=LHoSKsdBkBNKaHcb

Nutrition Nuggets 101. Ozempic Case Study

https://youtu.be/nxpaQ0jc8NY?si=-MH7vdMkxUnCoEDR

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Website: www.mywifethedietitian.com

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As the summer weather starts to heat up, we thought we'd revisit our hydration quiz from a few years ago. Follow along and see how you do!

What are some signs of dehydration?

How can being dehydrated affect the body?

Is the ‘gallon challenge’ really needed to get enough water in a day ?

What are some practical strategies to get more fluid in your daily intake?

These are some of the questions that Sandra asks Rob in this soaking wet episode.

Episodes mentioned include:

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

https://youtu.be/4Z3l4BGtk8o

Episode 70 - Diet for Kidney Stones with Melanie Betz, RD

https://youtu.be/4_vPGgJxjTs

Episode 32 - Skin Health

https://youtu.be/yBZq_56StOI

Nutrition Nuggets 1 - Food and Mood

https://youtu.be/CLE5rGYR4XA

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What's the difference between taste and flavour?

Such a great question from a listener.

Sandra and Rob discuss how taste and flavour have distinct properties when it comes to the sensory experience of enjoying a meal, with all of it's complexities, including taste, texture, temperature, smell and how it looks. Flavour experience can encompass a multi-sensory sensation to help create the overall experience of eating a meal.

Episodes mentioned include:

Ep. 25. How to Curb Cravings when You're Addicted to Sweets

https://youtu.be/_gNAD5JuyzQ?si=DPpYIV1YdskjUQGW

Ep. 75. Sugar, Honey and All Things Sweet

https://youtu.be/0mIZqSD8iEo?si=nExdBtnp-k6lUYau

Ep. 229. Bitter Foods Health Benefits

https://youtu.be/upghd_ymBxg?si=_ZjKt76FcVpmboY7

Ep. 131. Spice Up Your Taste Buds with Moroccan Chef Bouchra Savard

https://youtu.be/yNMvwXB0jbs?si=t3fyAOlEjCbdPT_d

Ep. 102. Rock Star Chef to the Celebrities with John Desbiens

https://youtu.be/XfMmuLh3w6M?si=_6GFQ80xee0JRjHs

Ep. 81. Kitchen - Behind the Scenes in A Pub with Chef Brent Blake

https://youtu.be/-d_4GU4DY7Q?si=ay_5XFGE8w8zMXNi

Nutrition Nuggets 70. Best Herbs for the Kitchen

https://youtu.be/BF7vleVzSeA?si=EBBY-VfaDCrTXRM0

Nutrition Nuggets 104. Healthy Sauces to Spice up Your Food

https://youtu.be/Rm11KwdpQ5E?si=RGJW1jsIKR5AZf9G

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To our valued and dedicated listeners, we wanted to give you an update for our summer broadcasting schedule. We will be releasing one episode a week as we pause the Nutrition Nuggets episodes throughout the summer. We encourage you to meander through our library of previous content as there are lots of gems worthy of another listen.

Check out some of our favourites, such as:

Nutrition Nuggets 156. Is Fibre Maxxing Healthy?

https://youtu.be/kRymLP79U9k?si=jpue4WxKHWg8l1tG

Nutrition Nuggets 100. How Eating More Can Help You Lose Weight

https://youtu.be/pHgj6xtAVPQ?si=g6fic0Gl7hC1WLGB

Nutrition Nuggets 51. Easy Bean Ideas

https://youtu.be/K6GtxJ2sk8c?si=WRWSVb604vzih3j9

Nutrition Nuggets 136. Wheat Germ - The Forgotten Superfood You Need

https://youtu.be/OCXuUQ1Y5GQ?si=jXhD1dYCpM7ch3Jl

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On today's episode, we get to pick Dr. Dean Elbe's brain again about food and medication interactions. It's another installment of Ask the Pharmacist with Dr. Dean Elbe.

We have two questions from listeners, plus, some funny stories about warning ads for different medications.

We discuss some medications for osteoporosis and long-term side effects, plus caffeine and anti-anxiety medications and hot flushes for women.

This episode is fun, lively and full of comprehensive information for our resident pharmacist.

Episodes mentioned include:

Ep.207. Food and Medications with Pharmacist, Dr. Dean Elbe

https://youtu.be/ZkSLtrMvDkw?si=fJPNqG-po6xnrAF6

Ep. 184. Ask The Pharmacist with Dr. Dean Elbe

https://youtu.be/4mZpEbwgpFM?si=knlKFtwQ2ZD9Iqex

Ep. 178. Does Diet Affect Medication with Dr. Dean Elbe

https://youtu.be/toDY_PAmsS0?si=0eZUS0sCPgY_hrTi

Funny Ads:

NoZulla Commercial

https://youtu.be/4MtmIaNc2FI?si=6l717AemrLGQ7VHs

CouplaBeers (SNL)

https://youtu.be/KUPSTQSGb50?si=WtPXpOs15vl3ldVn

Dr. Dean Elbe's websites:

Drug Nutrition Interactions

https://www.drugnutritioninteractions.com/#/

Drug Cocktails

https://www.drugcocktails.ca/

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What a nice surprise that Sandra got from her son last week.

For a belated Mother's Day meal, Sam made an incredible salad (with many of the ingredients added that he used to hate to eat as a kid!).

What ingredients made it so delicious and why was it so healthy?

Tune in to hear this delicious, unconventional combination of foods that turned Sandra's dinner salad into a memorable meal.

Episodes mentioned included:

Nutrition Nuggets 54. How to Make Your Salad A Meal

https://youtu.be/36oR2ltOuy0?si=neXbf3-BzkTrmoyN

Nutrition Nuggets 134. Dense Bean Salad Recipe

https://youtu.be/RgtIwlW6SgY?si=FjQbdDdB6fYKlqFP

Nutrition Nuggets 72. Why Are Greens So Important?

https://youtu.be/Hio4uTJsi8E?si=0ibtEd-PRjfPjY6p

Nutrition Nuggets 128. Why You Need To Eat A Variety of Veggies

https://youtu.be/Kb9qD9ly1fA?si=HKTqsPgc8PmCusak

Nutrition Nuggets 118. Fibre and Protein Lunch Ideas

https://youtu.be/gywh7fG0hm4?si=1xTlKpc8HW-PbXYm

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

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There are five tastes that we have as humans and one helps protect us from poisonous and toxic substances. The sensitivity to bitter taste is highly individual and there are thirty different genes responsible for sensing bitter flavour.

This may account for the taste preferences and dislikes for some people with a discerning palate. Many 'pickier eaters' may be 'supertasters' of bitter flavours.

Including bitter foods can be a very important strategy to help with bile health, liver support, balancing cholesterol levels and regulation of appetite, so, they are worthwhile to start to try to include more in the week.

Sandra and Rob discuss bitter foods for your bile and how these help with gallbladder health and can help with preventing chronic diseases, including cancer, heart disease, diabetes and inflammatory conditions.

Episodes mentioned, include:

Ep. 54. Gallbladder Health, Bile and Smiles

https://youtu.be/bASCOOhaDYk?si=XbAE9Xc5pk0FCAxN

Ep. 39. Fatty Liver - How to Put Your Liver on a Diet

https://youtu.be/79DNBWNEXYA?si=mFa1RHKnmTSdxGh9

Ep. 188. Simple Strategies for Picky Eaters with Sarah Garone

https://youtu.be/T9Vp5_D8XTs?si=t_riS-A1xQerTRr_

Nutrition Nuggets 62. Is Cauliflower Rice Healthy

https://youtu.be/xyFKMBr7t9o?si=W0aow0Et7d2_bteB

Nutrition Nuggets 141. Sheet Pan Vegetables

https://youtu.be/tKzW3s3cWZo?si=ggEWDP8ukeQohlGV

Nutrition Nuggets 53. Best Way To Include Cranberries In Your Diet

https://youtu.be/Eq8RhJDpKh4?si=t5UN9VnfPRwgIGIM

Nutrition Nuggets 128. Why You Need a Variety of Veggies

https://youtu.be/Kb9qD9ly1fA?si=R4iRLpOpwQQPH5o-

Nutrition Nuggets 162. Eat Your Winter Vegetables

https://youtu.be/CZo_Ylu79xU?si=eajn1mRoN48j2036

Nutrition Nuggets 72. Why Are Greens So Important

https://youtu.be/Hio4uTJsi8E?si=B1d0O-w0yeWfJfX_

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

https://youtu.be/bp_MCkT6dMo?si=fvQHQVPyjR-UwnpR

Nutrition Nuggets 54. How To Make Your Salad A Meal

https://youtu.be/36oR2ltOuy0?si=fKQ-nKEIxSSTuqG_

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Cherry season is almost upon us, so we thought we'd revisit our cherry episode from last year. Enjoy🍒

"The day when doctor's say take 10 cherries and call me in the morning" may not be far off, according to a recent Newsweek article.

Taken from the book ⁠'The 150 Healthiest Foods on Earth'⁠ by Jonny Bowden PhD, tis the season...summer season, that is, for cherries to be dripping off the trees.

This fruit holds historical significance and is beneficial for health for several reasons, as Rob and Sandra discuss in this Nutrition Nuggets.

Some details regarding cherry's history were discussed, and some information was taken from:

⁠Food Lover's Companion by Sharon and Ron Herbst⁠ https://en.wikipedia.org/wiki/Food_Lover%27s_Companion

⁠

Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis⁠ https://pubmed.ncbi.nlm.nih.gov/33440334/

⁠A Review of the Health Benefits of Cherries⁠

https://www.mdpi.com/2072-6643/10/3/368

Effect of tart cherry juice on risk of gout attacks: protocol for a randomised controlled trial

https://pubmed.ncbi.nlm.nih.gov/32179562/

Cherry consumption and decreased risk of recurrent gout attacks https://pubmed.ncbi.nlm.nih.gov/23023818/

Is there a role for cherries in the management of gout?https://pmc.ncbi.nlm.nih.gov/articles/PMC6535740/

Book - ⁠Foods That Fight Cancer⁠ by Richard Beliveau, PhD Denis Gringras, PhD

https://www.amazon.ca/Foods-That-Fight-Cancer-Preventing/dp/0771011350

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Does eating a snack before bed help you sleep? Today, we take a question from a listener about the health effects of eating before bed.

Sandra and Rob discuss some of the pros and cons of having an evening snack. We talk about who may benefit from eating at night, what foods to include, plus, the health reasons and ways that the snack may benefit your sleep.

Episodes mentioned include:

Ep. 192. Tips for a Good Night Sleep https://youtu.be/CPbAOmXnZ_Q?si=1IVEfdyOIws1PAK-

Ep. 103. Intermittent Fasting - Differences for Men and Women for a Weight Loss Strategy

https://youtu.be/N-ovESwYCdY?si=6CP7MehNUh7Qm_ck

Ep. 182. Healthy Snacking Strategies

https://youtu.be/EKLK-yeXsWA?si=X_eQJ0t8dwkjR5NR

Ep. 211. Transform Your Health By Changing How You Snack

https://youtu.be/CS-LCnnmbes?si=amsrnp0lvpCMkOeY

Nutrition Nuggets 18. Homemade Smoothies

https://youtu.be/nxDedM66Tdo?si=P9yVitEKfxmerLmP

Ep. 171. Break The Fast and Fuel Your Day

https://youtu.be/5SWUgc1j2m8?si=XX5kM34X2gCaXWgy

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This is one of our very first episodes from five years ago! It's a great episode on reading labels, and understanding how to make healthy choices when you're shopping. Learn what the 'nutrition facts' are, which items to avoid on the ingredient list, as well as some tips for understanding the marketing claims used by food manufacturers.  

It's a big 'nugget', but definitely one you don't want to miss!

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.

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