Would one big hike on the weekend be a good way to control blood sugars?

A listener has a question about her husband and she asks, " My husband has diabetes and we heard walking helps with blood sugars. Would one big hike on the the weekend be good for his diabetes and to help with his blood sugar control?"

Sandra and Rob talk about importance of moving the body and timing of exercise and walks for better blood sugar management.

Episodes mentioned:

Nutrition Nuggets 113. Easy Office Exercises to Do At Your Desk

https://youtu.be/TwCPB1hK2qc?si=YOgXVUgIUE0qmX0E

Episode 166. Increase Longevity with Daily Exercise

https://youtu.be/wrI7TG2xww0?si=QJKNLjRI0XItl47l

Nutrition Nuggets 48. 12 Ways to Exercise for a Healthy Body

https://youtu.be/19RF_NSAFT0?si=hqeDYA2jJKOFinY9

Nutrition Nuggets 97. Lower Blood Pressure with 5 minute Exercise

https://youtu.be/cyrrYjw6WyY?si=ICYX8vRySuO0Gf5C

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

https://youtu.be/kTQZyYJXBW4?si=Nf5hfFlWoNLWH_hx

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Website: mywifethedietitian.com

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After all these years with a variety of different episodes and talk about Rob's breakfast, it's amazing that we haven't had a dedicated episode about oats. Not until we had a great question from a listener, "I don't like the texture of steel cut oats, can I just use instant oats?"

Sandra and Rob discuss the merits of the variety of different oats available in the marketplace, including steel cut, rolled (old fashioned), quick and instant oats.

Is one healthier than another?

Tune in to find out which oats to use, if you have health in mind.

Episodes mentioned include:

Ep. 84. Why Are Whole Grains Better For Blood Sugar Control? with Kelly Springer, RD

https://youtu.be/zJ2iHJHofEs?si=FinQ2CK6gB7OlgVT

Ep. 170. Grains and Inflammation, Friend or Foe?

https://youtu.be/OYPL4mKVkTk?si=ZDxTtC-ANcFiHt5t

Ep. 49. Budget Healthy Eating - 20 Items for your Grocery List

https://youtu.be/8s_YwCBG9Mo?si=ZFueE9VYQeLpMTc-

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After trying intermittent fasting with poor results, a listener asks if she should include snacks between meals to help with weight loss.

Sandra and Rob discuss eating between meals and how it may be helpful, but for some, it may just contribute to excessive overall calorie intake. Content and quality of snacks, plus timing, can play a role for health and weight management too.

Tune in to this meal-sized episode!:)

Episodes mentioned, include:

Ep. 182. Healthy Snacking Strategies

https://youtu.be/EKLK-yeXsWA?si=WfejoEMnj8axuFHB

Ep. 140. Easy Ways to Add More Fibre

https://youtu.be/3ywLwGcrMU8?si=g9prQYzw2YRUqZsf

Nutrition Nuggets 32. High Protein, Low Carb Snacks

https://youtu.be/kg2MI2pJs_U?si=Sqi_etiMpLYibmqH

Nutrition Nuggets 118. Fibre and Protein Lunch Ideas

https://youtu.be/gywh7fG0hm4?si=p9S7Lu0Xdv3Iyl6B

Nutrition Nuggets 93. Why You Should Include Nuts In Your Diet

https://youtu.be/0l6z-Vvr8-Y?si=d6Mwbp76QM3uC7qY

Ep. 24. Ultra Processed Foods - 5 Ways To Reduce Your Intake

https://youtu.be/pDRQbIE0fS4?si=Nyo5d9q74JP9i6z-

Nutrition Nuggets 84. 21st Century Food Landscape

https://youtu.be/O4ZLjAq8u1c?si=1xAA1spXBdsFyLRk

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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.

Have you ever been drifting on an air mattress or Stand Up Paddle board in the middle of a lake or the ocean and almost fell asleep?

Well today, let yourself be lulled in a meditative state, as Sandra describes a truly, deeply relaxing experience on a Stand Up Paddle board with the mountains & sky above, and the water below.

No lifejacket required :)

Episodes that also include meditations:

Nutrition Nuggets 4. Guided Meditation with Sandra

https://youtu.be/GQM58AcAYBI?si=Kela0sgDDHGAkY1T

Nutrition Nuggets 14. Guided Meditation -Walk Through The Country

https://youtu.be/kgOcleYGB3Q?si=tp12rdZ2UdICoe0h

Nutrition Nuggets 33. Guided Imagery - Breathe Deep Into Your Feet

https://youtu.be/qqzzbt59QHE?si=BlQZBhudvP8SSS-c

Ep. 64. Health Advantages of Meditation

https://youtu.be/slrLlYIVO1k?si=AIVU0DlFGMYXEmFs

Nutrition Nuggets 24. Guided Imagery - A Walk On The Beach

https://open.spotify.com/episode/1tJZgS6X5Maj0h2SAmofM3?si=39b736668479466a

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Website: mywifethedietitian.com

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The new USDA food guide was recently released and there's been a lot of buzz around the new guidelines.

Sandra and Rob compare Canada's food guide with the new USDA food guide for Americans and discuss some important elements of each country's food guide features.

Episodes mentioned include:

Ep.23. Fats, Grease and Oil, Lubricate the Body and Skin From Within

https://youtu.be/otQdbY-s_vo?si=2OmnoQZkaksVD7Kn

Ep. 172. Do Dietary Fats Affect Inflammation? Take the Quiz!

https://youtu.be/OOSLRwNBPG8?si=2ywKMRAVE7m91klH

Ep.14. The MIND Diet - Nutrition and Brain Health

https://youtu.be/anY72wscg_A?si=tZSu-D2iyP4y2E_-

Nutrition Nuggets 86. Mind Diet Quiz

https://youtu.be/2BDVTL6MdtY?si=43essBG87HnIunHB

Ep. 170. Grains and Inflammation - Friend or Foe

https://youtu.be/OYPL4mKVkTk?si=knmw13OQKDqO5jXT

Salt, Sugar, Fat. How the Food Giants Hooked Us. Michael Moss

https://www.npr.org/sections/thesalt/2013/02/26/172969363/how-the-food-industry-manipulates-taste-buds-with-salt-sugar-fat

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Website: mywifethedietitian.com

Email: [email protected]

Is Greek yogurt healthier than regular yogurt?

Today, our nutrition nuggets is framed around a question from a listener. We delve into the characteristics of Greek and regular yogurt to help determine which one is better for whom.

Episodes mentioned include:

Ep.133. Is Yogurt Really Healthy?

https://youtu.be/M9SB4KIALMQ?si=-FW0l3gW5RLnQGnF

Nutrition Nuggets 41. Tips for Buying Yogurt

https://youtu.be/oJIyjQaL7RM?si=Chw88IBos2IUtTNL

Ep.21. Dairy-free Yogurt Gurts

https://youtu.be/O73PQyQh6OU?si=IhD4nAleAl8tz04R

Nutrition Nuggets 120. Three Homemade Snack Dips

https://youtu.be/jrS2kH7ydRo?si=-0UH51j9468_nm-Q

Ep 169. Do I Have To Avoid All Dairy if I'm Lactose Intolerant?

https://youtu.be/DaP7i-O4xd8?si=nhVSdHTRDee5qMgl

Nutrition Nuggets 119. Protein for Breakfast to Lose Weight.

https://youtu.be/AUKJxagDfpI?si=ZH3g0tCnc8DxYZ9d

Nutrition Nuggets 18. Homemade Smoothies

https://youtu.be/nxDedM66Tdo?si=gMHhMxnIb2ntBm9c

Nutrition Nuggets 25. Nine Protein-Rich Breakfast Ideas

https://youtu.be/Pztmx-KWUaY?si=SpcdicW-rEiQ12X-

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Website: mywifethedietitian.com

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"Can fibre help me lose weight? " A great question that came in from a listener and we use it as a jumping off point to discuss Sandra's top five health and nutrition tips to start the new year off on the right foot.

Episodes mentioned, include:

Ep 17. What's The Scoop, Poop?

https://youtu.be/1I5erxBhMoo?si=i0ye4Zwy-88dGOIG

Ep. 140. Easy Ways to Add More Fibre in Your Diet

https://youtu.be/3ywLwGcrMU8?si=FE6YzwVsgwFookwq

Ep. 116. Constipation - Best and Worst Foods

https://youtu.be/rBN10-683_o?si=3CO-qTQmPTqRo-aX

Nutrition Nuggets 146. The Power of Kiwis

https://youtu.be/jPkHwKfVQIE?si=gTTbFF6JjY6wVMdE

Nutrition Nuggets 73. How Many Plant Foods in Your Breakfast?

https://youtu.be/lej7xHKwEcw?si=xPrJFvLNAHejtL1R

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

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Website: www.mywifethedietitian.com

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Before we leave you at the end of the year, we wanted to talk about some top mistakes that Sandra sees her clients make when they are trying to improve their health.

We know that many people like to start the new year with some healthy habits and may be seeking a new diet instead of behaviour change to improve their health.

Will you be starting a new diet? This is one of the top mistakes that we see for people wanting to make changes to their health with food.

Other top mistakes and ways to help with lifestyle changes are discussed on this episode.

Episodes referenced, include:

Ep 185. New Perspectives on Mindful Eating with Gina Worful, RD

https://youtu.be/VPcWI3XJyjU?si=NqAiQI6rTpIXzW4O

Ep 74. Craving Change with Wendy Shah, RD

https://youtu.be/NOlCc7eqsj0?si=QyQnaiHPnCGsn15u

Ep 174. How to Form Healthy Habits and Keep Them

https://youtu.be/-Cm3tQNbwds?si=nD9tPrslekLwlKId

Ep 175. Dietitians Discuss Dieting with Andres Ayesta, RD

https://youtu.be/TfTCNp4wujE?si=7RmN9jawWBiOYDUR

Ep 93. Behaviour Change Examples with Toni Toledo, RD host of the PATHpod

https://youtu.be/xs0DHiucXWI?si=j2UZPTZRUSYXtwZd

Ep 25. How to Curb Cravings When You Feel Addicted to Sweets

https://youtu.be/_gNAD5JuyzQ?si=-Jqb8yBY5ZscPNmT

Nutrition Nuggets 65. Diet vs Healthy Lifestyle Change

https://youtu.be/gd0QRe2Tlpo?si=bQFeHbreOuX0f3H0

Ep 130. Breaking The All or Nothing Diet Mentality

https://youtu.be/UVH784AqaNY?si=0Nwyx8IzIddscMaN

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Website: www.mywifethedietitian.com

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What a year it's been and we are so grateful to have had so many wonderful guests on the show!

With this episode, we look back through the weeks and months to review some of the emerging themes that we covered.

From family nutrition, meal ideas, and some chronic conditions, to the impact of nutrition and diet on people's health throughout the years, we covered a lot of ground!

With our mid-week episodes, Nutrition Nuggets, we covered a variety of different vegetables, fruits, whole grains and other food and nutrients that are important for healthy eating.

We are also immensely grateful to our dedicated listeners for supporting our show every week. We look forward to bringing you more great content in the coming year.

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.

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Website: www.mywifethedietitian.com

Email: [email protected]

We take a listener's question, " are walnuts fattening because they are high in calories and fat?"

Sandra and Rob talk about the health benefits of these 'super brain food' nuts, plus how and why to include them daily.

Episodes mentioned include:

Nutrition Nuggets 93. Why You Should Include Nuts in Your Diethttps://youtu.be/0l6z-Vvr8-Y?si=CEA1qfiUnERsDW6B

Nutrition Nuggets 126. Flax, Hemp and Chia - Which is Best? https://youtu.be/GN0YpnUIXEw?si=Cjcumi3_ennkElyv

Ep 23. Fats, Grease and Oil - Quality over Quantity - Lubricate the Body and Skin from Withinhttps://youtu.be/otQdbY-s_vo?si=Ki1Pmmrbf4uAtNWT

Ep 172. Do Dietary Fats Affect Inflammation? Take the Quiz!https://youtu.be/OOSLRwNBPG8?si=EF6ERhL2uyTDjKSb

Ep 123. Busting Common Nutrition Myths with Bonnie Taub-Dix, RDN.https://youtu.be/b6i0DTKxjrE

Ep 205. Transform Your Digestion With These Expert Tips with Andrea Hardy RD .https://youtu.be/zyCU21Fy_LU

Ep 7. Food with Benefits - Sexy Foods part 2https://youtu.be/mTmaTYF31vI

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