Ultra-Processed Foods Without the Fearmongering

“Don’t eat processed food.” “If you can’t pronounce it, don’t eat it.” “Anything in a package is bad for you.”

But…is it really that simple?

In this episode of Nourish with Regina, Regina is cutting through the noise around ultra-processed foods—without the fearmongering, food guilt, or impossible rules. Because frozen broccoli is processed. Canned beans are processed. Bread is processed. And having a bag of chips in your pantry does not automatically mean you have an unhealthy diet.

Regina shares how she went from living on ramen, Hamburger Helper, fast food and soda…to swinging completely the other direction and making nearly everything from scratch—and how she eventually found a much more sustainable middle ground.

You’ll hear what researchers actually mean by “ultra-processed,” what the science can—and can’t—tell us about health and weight, and why scary headlines rarely tell the whole story. Regina also tackles some of the ingredients that tend to get people nervous, including artificial colors and sweeteners.

Then she takes you into her own kitchen to look at real foods she and her family actually eat—from frozen vegetables and canned beans to gluten-free wraps, chocolate peanut butter protein bites…and her husband’s Voodoo chips. 😄

Most importantly, you’ll learn a simple way to look at a food label without turning grocery shopping into a final exam.

Because the goal isn’t to create a perfectly “clean” pantry.

The goal isn’t to eat food with the shortest ingredient list. The goal is to build an eating pattern that nourishes you.

Less fear. More curiosity. Better choices that actually work in real life.

🎧 Press play, then go grab a package from your pantry—we’re reading labels together.

The podcast episode explores the complex world of supplements, emphasizing the need for individualized and intentional use. It delves into the influence of trends, the importance of a food-first approach, the decision-making process for supplement use, the significance of quality and certification, and the consideration of interactions with other substances. The episode encourages discernment and a holistic understanding of supplement use. The conversation delves into the understanding of supplement interactions, explores common supplements, and discusses the importance and considerations of specific supplements such as magnesium, vitamin D, omega-3s, creatine, protein powder, probiotics, iron, multivitamins, and greens powders. It emphasizes the role of supplements as part of nourishment and the importance of discernment in supplement use. The episode concludes with a call to conduct a supplement cabinet audit for intentional and informed use of supplements.

Takeaways

• Supplements should be used intentionally and based on individual needs.
• Quality, certification, and potential interactions with other substances are important considerations when deciding on supplement use. Supplements should support the foundation of nourishment, not replace it.
• The goal is to learn how to nourish and care for the body with intention and wisdom, using supplements as a tool for specific needs.

Chapters

• 00:00 The Supplement Dilemma
• 08:16 Food First Approach
• 18:41 Deciding on Supplements
• 26:47 Quality and Certification
• 37:51 Consideration of Interactions
• 42:47 Understanding Supplement Interactions
• 47:35 Exploring Common Supplements
• 48:48 Magnesium: Importance and Considerations
• 51:29 Vitamin D: Importance and Decision-Making
• 53:27 Omega-3s: Food First Approach
• 53:57 Creatine: Research and Personal Experience
• 55:32 Protein Powder: Convenience and Intention
• 57:15 Probiotics: Strain Specificity and Considerations
• 59:40 Iron: Dietary Sources and Caution
• 01:01:30 Multivitamins: Purpose and Nuanced Considerations
• 01:06:24 Greens Powders: Convenience vs. Whole Foods
• 01:10:38 Supplements as Part of Nourishment
• 01:13:12 Discernment in Supplement Use
• 01:15:28 Supplement Cabinet Audit

Protein and Fiber: The Nutrient Era

Takeaways

• Protein is a popular nutrient, but fiber is equally important
• Understanding the significance of fiber is crucial for overall health

Chapters

• 00:00 The Protein Era
• 00:54 The Quiet Nutrient: Fiber

Regina shares a personal experience of a back injury that led to a revelation about the true importance of muscle strength. She discusses the shift in her perspective and understanding of muscle and its significance beyond aesthetics.

Takeaways

• Muscle strength is essential for everyday functionality
• The aesthetic benefits of muscle are secondary to its functional importance.

Chapters

• 00:00 The Back Injury
• 00:56 Weakness After Pregnancy
• 01:48 Revelation About Strength
• 03:05 Redefining Muscle

In this episode, Regina Zedaker discusses the concept of the back to routine blueprint, emphasizing the need for recalibrating routines to align with personal growth and change. She highlights the importance of creating a healthy routine that supports the life one is actually living, focusing on planning, preparation, and the ripple effect of small changes. Regina also addresses the trap of changing everything at once and the importance of slower change, as well as the flexibility of movement and routine. The conversation explores the concept of building a healthy routine that supports the individual's life, emphasizing the importance of margin, boundaries, recovery, and flexibility. It encourages the creation of a personal blueprint for health and the practice of recalibration and adjustment as life changes.

Takeaways

• Recalibrate your routine to align with personal growth and change
• Create a healthy routine that supports the life you're actually living
• Focus on planning, preparation, and the ripple effect of small changes Building a healthy routine involves creating support for the life one is living, not striving for perfection.
• Recalibration and flexibility are essential in maintaining a healthy routine as life changes.

Chapters

• 00:00 The Back to Routine Blueprint
• 03:20 Recalibrating Your Routine
• 08:47 Creating a Blueprint for a Healthy Routine
• 09:34 The Power of Planning and Preparation
• 12:16 The Fresh Start Effect and Routine Renovation
• 21:46 The Ripple Effect of Small Changes
• 37:16 The Trap of Changing Everything at Once
• 42:18 The Importance of Slower Change
• 45:58 Movement and Routine Flexibility
• 49:52 Building Support Underneath Our Own Life
• 50:32 The Role of Margin in Healthy Routines
• 51:04 Recognizing the Need for Margin
• 51:42 The Impact of Overcommitment on Well-being
• 52:35 The Role of Boundaries in Healthy Routines
• 56:24 The Importance of Recovery in Health
• 58:30 The Anchor of Faith in a Healthy Routine
• 01:01:57 Creating a Personal Blueprint for Health
• 01:02:26 Recalibration and Adjusting the Routine
• 01:04:25 Flexibility and Adaptability in Routines
• 01:18:25 Consistency as Returning Repeatedly

The episode focuses on the concept of becoming a healthy woman and making choices that support this transformation. It explores the impact of diet culture, social media, comparison, food, boundaries, and spiritual health on a woman's journey to wellness. The episode encourages listeners to envision their healthy selves and make choices aligned with this vision. The conversation explores the concept of health and wellness, emphasizing the importance of practice, self-compassion, and nourishment. It challenges the idea of perfection and encourages making intentional choices that support a fulfilling life.

Takeaways

• Healthy women make choices that support the woman they're becoming.
• Comparison is the thief of joy and a poor health assessment tool.
• Health is not how we earn our worth; it's how we care for the life we've been given. Practice over perfection
• Self-compassion drives motivation

Chapters

• 00:00 Envisioning the Healthy Woman
• 03:01 The Impact of Diet Culture and Nutrition Science
• 10:35 The Influence of Social Media and Comparison
• 15:12 Defining Health Beyond Physical Appearance
• 28:08 Practicing Becoming the Healthy Self
• 30:30 The Science of Neuroplasticity and Learning
• 33:06 The Power of Practice
• 34:35 Consistency and Habit Formation
• 36:58 Identity and Habits
• 42:09 Self-Compassion and Motivation
• 52:42 Nourishment and Food Choices
• 01:09:02 Building a Routine that Supports Life

The conversation explores the impact of aging on metabolism, the role of hormones, and understanding the body's changing needs after 40.

Takeaways

• Metabolism changes with age
• Hormones play a role in metabolism

Chapters

• 00:00 Metabolism and Aging
• 00:30 Hormones and Metabolism
• 00:51 Understanding Your Body's Needs

Regina Zedaker shares her personal health journey and the shift in perspective that led to a healthier relationship with her body. She emphasizes the importance of nourishing the body and celebrating healing victories, rather than focusing solely on weight and appearance.

Takeaways

• Nourishing the body and celebrating healing victories is more important than focusing solely on weight and appearance.
• Recalibration involves making simple, balanced, and nourishing choices that leave you feeling energized and cared for.
• Consistency in healthy habits is key to changing health, not intensity or dramatic implementations.

Chapters

• 00:00 Recalibration Questions and Strategies

The conversation explores the mindset and behavior patterns people adopt during vacations, focusing on the struggle to maintain healthy habits and the impact of guilt and physical discomfort. It delves into the conflicting thoughts and emotions experienced while on vacation, highlighting the desire for relaxation and enjoyment versus the pressure to adhere to healthy habits.

Takeaways

• Vacation mindset
• Healthy habits on vacation

Chapters

• 00:00 The Vacation Mindset

The podcast episode explores the language of fatigue, the role of mitochondria in energy production, and the impact of nutrition on energy levels. It emphasizes the power of stewardship over restriction and encourages listeners to care for themselves with gratitude and curiosity. The conversation delves into the importance of rest, the impact of stress on fatigue, and the journey of health and nourishment. It concludes with a preview of the next episode, 'Summer Without Sabotage: Enjoying Vacation.'

Takeaways

• Understanding the language of fatigue
• The power of stewardship over restriction

Chapters

• 00:00 The Language of Fatigue
• 02:55 The Powerhouse of the Cell: Mitochondria
• 05:49 Nutrition and Energy: Building Blocks
• 08:46 The Everything Bowl: Nourishing Meals
• 11:59 Understanding Persistent Fatigue
• 14:57 The Impact of Stress on Fatigue
• 17:55 The Importance of Rest and Gratitude
• 21:02 Permission to Care for Yourself
• 23:55 Building Health through Ordinary Choices
• 27:07 The Power of Stewardship
• 30:05 The Language of Health and Self-Care
• 33:12 The Freedom of Gratitude over Guilt
• 35:50 The Journey of Health and Nourishment
• 39:06 Listening to the Whispers of the Body
• 42:02 Summer Without Sabotage: Enjoying Vacation