It's often difficult trying to change our behaviours for better health. It can take some time to identify habits and routines that may not be helpful. As we work from knowing what we want..... to where we want to be, there'e a metaphor for a bridge of change. It's the 'messy middle' that takes the most grit to work through. This concept can apply to any lifestyle behaviour change situation and is often the most difficult part to change our routines for healthier habits.

Today, we have a lively and enthusiastic interview with expert Toni Toledo, RD. She has her own podcast, named PATHpod and is an authority on public health and behaviour change. We discuss how sustainable changes may take a winding path on the journey for positive behaviour change.

PATH POD "Change Your Thinking Habits to Change Your Eating Habits"

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Website: www.mywifethedietitian.com

Email: [email protected]

Today, Rob and Sandra give thanks for the bounty of locally grown, fresh produce, in the spirit of the upcoming Thanksgiving tradition.

Also, with all of our previous and future guests on the podcast, we give thanks for offering all of their knowledge and expertise to our listeners.

We are so thrilled to continue to offer valuable content and are grateful that each and every listener takes time to listen, plus ask awesome questions that we can address on the show.

Have a wonderful Thanksgiving weekend for all of those people who celebrate this important tradition.

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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]

You've probably heard that eating fish can be very good for you. But, did you know that there's a vegetarian-type diet that is focused primarily around eating fish and seafood? It's called the pescatarian diet.

Today, Rob and Sandra interview author, Cara Harbstreet, RD, about the pescatarian diet and what it enTAILS🐟. We discuss the differences between various types of vegetarian diets and health benefits of each. Also, we touch on intuitive eating principles that can inform an individual about how and what to eat.

Former episodes referenced in today's episode include:

Ep 82. Sports Nutrition , Mental Health and Identity in Retired Athletes with Lizzie Briasco, RD

Ep 83. Body Image and Nutrition in Sports with Katie Schimmelpfemming, RD from Eat Swim Win

Ep 78. Budget Friendly Grocery Tips with Joni Rampolla, RD

Ep 48. Vegan for Runners - Scott Fickerson

Cara's recipe - Summer Split Pea Salad Recipe

Cara Harbstreet, MS, RD. LD is a registered dietitian, nationally recognized food and nutrition expert, and certified intiuitive eating counselor based in Kansas City. Cara earned her BSc. in Dietetics and Nutrition from Southeast Missouri State University and her Masters of Science in Dietetics and Nutrition from The University of Kansas Medical Center, where she also did her internship. She is the founder of Street Smart Nutrition, a private practice where she specializes in sports nutrition and intuitive eating. Cara is a published author of three cookbooks, including The Pescatarian Cookbook discussed today on this episode.

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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]

This episode is a guided meditation with Sandra. There's no prologue or talking, other than the slow meditative voice and music.

As meditation helps centre the mind/body and gives your brain a rest, Sandra will lead you through a short, conscious meditation (visualization body scan) with relaxing music. This can be used as a break in your hectic day, or just before falling asleep at night. 

*don't listen while driving or other activities where alertness is required

Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.

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

Website: www.mywifethedietitian.com

Email: [email protected]

Music: MANTRA by Alex-Productions | https://onsound.eu/

Music promoted by https://www.chosic.com/free-music/all/

Creative Commons CC BY 3.0

https://creativecommons.org/licenses/by/3.0/

Do you often think "I don’t have time for myself. There is so much to do. If I rest, I’m being lazy. When I think of myself first, I’m being selfish."

“Take care of yourself” is something we hear all the time, but, do we know how? It may require a bit of a mindset shift to learn how to actually make time for self-care and peaceful practices.

It’s time for you to start making yourself a priority. Why? Because your loved ones need you to. Your body and life need you to. It’s vital for you to give yourself permission to put yourself first for once. Your happiness, well-being, and health depend on you. Take care of yourself.

Tune in to our interview with Alden Carroll, MSW from Peaceful Practices.

For more info about Alden and what she offers, visit her website.

Click here for Alden's free guide “De-stress and Feel Calmer: 3 Simple Steps.”
You can also book a discovery call with Alden here: Book with me.

Don't forget to check out Alden's blog article on our website.

Alden Carroll, MSW, LCSW

Nervous system regulation and

520-329-0434

Alden Carroll Counseling, Clinical Social Work/Therapist,

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Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.

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

Website: www.mywifethedietitian.com

Email: [email protected]

When hungry and looking for a snack mid-morning or mid-afternoon, it's easy to head to the vending machine or the bakery and grab a convenient pre-packaged snack, such as pretzels, chips, Twinkies or donuts. Snack time can be an opportunity to offer your body some goodness in the way of nutrition and taste, and a way to keep you fueled until the next meal.

Today, Rob and Sandra discuss 20 options for high protein, low carb snacks to include in your day. We have grouped them into "Plant-based", "Dairy-based" and "Meat-based" to offer listeners some easy foods to include to prevent the 'hangry' pains!

Former episodes mentioned on this one include:

Ep 69. Eating Together - Family Meals Together - Karrie Heneman

Ep 85. Plant-Powered Protein - Vesanto Melina, RD

Ep 33. Seeds - The poor cousins of nuts, but a powerhouse of nutrition

Ep 84. Carbs - Why are Whole Grains Better for Blood Sugar Control - Kelly Springer, RD

Nutrition Nuggets 25. Protein-Rich Breakfast Ideas

Nutrition Nuggets 6. Tuna - How Much in a Week

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Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.

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

Website: www.mywifethedietitian.com

Email: [email protected]

Today's episode was created around a great listener question. She asked what the healthiest option is when it comes to ketchup, as her pre-teen daughter drowns her food in ketchup.

We look at the nutritional qualities of ketchup but also address the question from a 'feeding relationship' perspective as well.

We'll also delve into the ten most popular condiments and discuss each of their nutritional merits.

Other podcast episodes mentioned in this discussion are:

Ep 2 Pre-teen vegetarian

Ep 13 Strategies for Picky Eaters

Ep 71 Cooking Tips for Desperate Fish Wives - author Margot Fedoruk

Ep 85 Plant-Powered Protein - Vesanto Melina, RD

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

Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.

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

Website: www.mywifethedietitian.com

Email: [email protected]

Existing for millions of years, the marvelous mushroom is a plant with large, fruiting bodies that can be eaten in a variety of different ways.

With characteristically low calories, low sodium and no cholesterol, this vegetable is the only plant food in the produce aisle that can offer vitamin D for people who eat them. Mycologists (scientists who study mushrooms), discovered that if UV rays are directed at mushrooms, they will produce more vitamin D, similar to human skin.

Join Rob and Sandra for some interesting and delicious facts about these fungi :)

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

Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.

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

Website: www.mywifethedietitian.com

Email: [email protected]

Today, Rob and Sandra come in from their summer activities to discuss the changing season of the approaching autumn. We talk all things fall and nutrition. Ways to keep our immune system strong going into the 'back to school' phase, plus simple ways to have an active, healthy lifestyle for autumn.

Episodes mentioned today, include:

Immunity Episode Ep 3 & 4

Nutrition Nuggets 10 - Garlic

Ep 66. Portion Size

Ep 47. Protein pop quiz

Ep 42. Beans

Ep 49. Vegan for Runners

Ep 85. Plant Powered Protein

Ep 23. Fats, Grease and Oil

Ep 55. Awesome Avocado

Nutrition Nuggets 15 - Mindful Eating

Nutrition Nuggets 16 - Get Active on a Budget

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

Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.

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

Website: www.mywifethedietitian.com

Email: [email protected]

It's that time of year for families! Back to school.

This time after summer fun is a great period to start new routines and healthy habits!

Today, we discuss some ways to make lunch packing preparations easier with a few hacks to try, plus, a couple of nutritious and fun breakfast ideas.

Also, we cover some overriding themes to ensure family members keep healthy with important foods and nutrients, plus activities that are good for nourishing the brain.

For references for some additional Back to School Food Hacks, listen in to Ep. 34

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

Don't forget to visit our social media pages as well. You can find us on Facebook, Instagram, and YouTube.

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

Website: www.mywifethedietitian.com

Email: [email protected]