There's nothing like an ooey, gooey bowl of macaroni and cheese to cozy up to at the end of a long day. Listen to today's episode to learn how you can make this comfort food its healthiest.

Pizza is a popular comfort food across the globe. Learn in today's episode how you can make it an always food today.

Learn how you can add potatoes in your healthy lifestyle the always vs. sometimes way.

References:

Health benefits of potatoes:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9495970/

https://www.everydayhealth.com/diet-nutrition/sweet-potatoes-vs-white-potatoes-how-do-they-compare/

NHANES survey findings on vegetable intake:

French fry information:

https://www.foodnetwork.com/healthyeats/healthy-tips/2012/04/frozen-french-fries-good-or-bad

https://www.wholesomeyum.com/air-fryer-french-fries/

There is such thing as a "sometimes" smoothie and an "always" juice. Learn more about this is in today's episode.

References:

Cranberry juice and urinary health:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8412316/

https://pubmed.ncbi.nlm.nih.gov/37068952/

Vitamin C and immune health:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/

https://www.tandfonline.com/doi/pdf/10.1080/09637486.2024.2303034

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228760/

Not all carbs are created equal. Learn why in today's episode.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505863/

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates

https://www.bmj.com/content/361/bmj.k2340

Low Carb Diet Health Effects:

https://now.tufts.edu/2022/05/06/truth-about-low-carb-diets

https://www.nature.com/articles/s41430-024-01431-x

There are no "bad" and "good" foods. And this episode will teach you why and how you should look at foods instead.

References:

Habits:

https://www.healthline.com/health/the-science-of-habit#1

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234097&utm_source=npr_newsletter&utm_medium=email&utm_content=20201229

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9117234/

Dopamine detox:

https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fad-2020022618917

https://www.medicalnewstoday.com/articles/dopamine-detox#what-it-is

https://www.healthday.com/health-news/mental-health/pooch-power-relax-brainwaves-begin-when-folks-play-with-dogs

Body shaming impacts:

https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1356647/full

Retraining brain:
https://www.psychologytoday.com/gb/blog/what-mentally-strong-people-dont-do/201710/how-train-your-brain-think-differently

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8192763/

https://www.cognifit.com/brain-games

References:

Mental Health and Disordered Eating:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10044389/

Groups at Most Risk for Disordered Eating:

https://pubmed.ncbi.nlm.nih.gov/25312748/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918293/

https://pubmed.ncbi.nlm.nih.gov/35799224/

https://pubmed.ncbi.nlm.nih.gov/36832508/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7746069/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6777752/

Menopause and disordered eating:

https://pubmed.ncbi.nlm.nih.gov/31264039/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9092875/

Causes of disordered eating:

https://pubmed.ncbi.nlm.nih.gov/33720460/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8745028/

Apps, social media, and disordered eating:

https://pubmed.ncbi.nlm.nih.gov/31797420/

https://pubmed.ncbi.nlm.nih.gov/34543856/

https://pubmed.ncbi.nlm.nih.gov/31671857/

https://pubmed.ncbi.nlm.nih.gov/21382233/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6861923/

Food rules and disordered eating:

https://pubmed.ncbi.nlm.nih.gov/23121786/

Types of disordered eating:

https://www.nationaleatingdisorders.org/orthorexia/

https://www.mayoclinic.org/diseases-conditions/eating-disorders/symptoms-causes/syc-20353603

Disordered eating prevention:

https://www.nationaleatingdisorders.org/prevention/#:~:text=Prevention%20efforts%20may%20involve%20reducing%20negative%20risk%20factors%2C,intuitive%20eating%20and%20appreciation%20for%20the%20body%E2%80%99s%20functionality.

References:

Unhealthy food rules:

https://www.npr.org/2021/12/23/1067210075/what-if-the-best-diet-is-to-reject-diet-culture

https://nutrition.arizona.edu/news/2020/07/food-rules-what-are-they-how-we-challenge-them

Good food rules:

https://pubmed.ncbi.nlm.nih.gov/29779673/

Disordered eating:

https://mcpress.mayoclinic.org/nutrition-fitness/what-is-disordered-eating-and-when-does-it-become-an-eating-disorder/

https://eatingdisordersupport.ca/fear-foods-food-rules/

https://www.medicalnewstoday.com/articles/disordered-eating

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308631/

Repression:

https://link.springer.com/referenceworkentry/10.1007/978-3-319-24612-3_1423

Inflammation and depression:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6905209/#:~:text=There%20is%20growing%20evidence%20of%20the%20association%20between,depressive%20symptoms%20may%20be%20caused%20by%20chronic%20stress.

https://openaccesspub.org/international-journal-of-psychotherapy-practice-and-research/article/999

Heart disease and skipping meals:

Mortality risk and carbohydrates in diet:

https://pubmed.ncbi.nlm.nih.gov/32744579/

Ultra processed foods and chronic disease:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551378/#:~:text=It%20was%20confirmed%20that%20frequent%20consumption%20of%20ultra-processed,thus%20increasing%20the%20risk%20of%20several%20diet-related%20diseases.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399967/

References:

How to understand and identify hunger cues:

DeVille DC, Erchull MJ, Mailloux JR. Intuitive eating

https://extension.usu.edu/nutrition/research/learning-listening-hunger-fullness-cues

https://www.hsph.harvard.edu/nutritionsource/intuitive-eating/

https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/april/how-to-understand-hunger-cues

https://healthnews.com/nutrition/healthy-eating/physical-vs-psychological-hunger-how-do-i-assess-my-hunger-cues/

Appetite disinhibition and obesity:

 https://www.nature.com/articles/s41366-020-00735-9

Listening to your body:

https://www.mindful.org/manage-stress-listening-body/