Is weight loss really just a matter of "calories in, calories out"? Listen as Michelle and Kevin dive into two landmark nutrition studies that challenge one of the most common beliefs about weight management.

They explore where calorie counting came from, why ultra-processed foods make us eat more without realizing it, and how food quality influences hunger, metabolism, and long-term success.

Along the way, they unpack the fascinating history of calories, from steam engines to modern nutrition science, and explain why whole foods make healthy eating easier, even when calories are the same.

Have a question for Michelle? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

The Netherlands has updated its national dietary guidelines, and they may be among the most progressive in the world.

In this Summer Short, Michelle and Kevin explore the country's newly revised "Wheel of Five," which places greater emphasis on plant-based eating, provides clear weekly food targets, and considers both personal health and environmental sustainability.

From reducing red and processed meat to increasing legumes and offering practical tools like government-supported food swaps and meal planning apps, the new guidance goes beyond simply telling people to "eat healthier."

Join us as we discuss what makes these recommendations so groundbreaking, how they compare with Canada's Food Guide, and why practical, measurable nutrition advice could help people make lasting changes.

Have a question for Michelle? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Summer is all about simple, refreshing desserts that help you stay cool without turning on the oven.

Kevin and Michelle share easy, crowd-pleasing recipes perfect for backyard gatherings, family barbecues, book clubs, and lazy summer evenings. Kevin walks listeners through his surprisingly elegant homemade mango sorbet: a vibrant, make-ahead dessert made with just a few simple ingredients and minimal effort. Michelle contributes her favourite tea popsicle ideas, including fruit teas, green teas, and refreshing hibiscus-based frozen treats.

Along the way, the conversation explores creative variations, presentation tips, summer entertaining, and the surprising connection between food and travel as the hosts reminisce about hibiscus drinks in West Africa and favourite summer flavours.

In this episode:

• A simple homemade mango sorbet recipe
• How to create a smooth, freezer-friendly sorbet texture
• Tea popsicle ideas for kids and adults
• Using hibiscus tea, fruit teas, and green teas in frozen desserts
• Easy make-ahead desserts for summer entertaining
• Fun ways to elevate presentation with fresh fruit and herbs
• Why simple seasonal ingredients often make the best desserts

Whether you're hosting a garden party, looking for a healthier frozen treat, or simply searching for a delicious way to beat the heat, this episode is packed with easy ideas you'll want to make all summer long.

Kevin's Mango Sorbet Recipe:

• 1 bag frozen mango
• ¼ cup water (plus more if not blending)
• ¼ cup sugar or sweeter (optional)
• 1 tbsp lemon juice

Put it all in a blender and mix until smooth (add extra water if needed). Put in a wide baking dish and place in freeze, stirring every hour to break up ice crystals. Garnish with whatever inspires you.

Michelle's Tea Popsicle Recipe:

Steep a fruit tea until very strong and syrupy. Add sweetener of your choice and pour into popsicle moulds. Drop in berries if desired. Freeze and enjoy.

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Summer is peak produce season, and Michelle and Kevin are celebrating everything that makes local, seasonal food so special.

From roadside farm stands and farmers' markets to berry picking, apple orchards, and childhood memories of fresh-picked sweet corn, this episode explores the joy of reconnecting with where our food comes from. Michelle and Kevin discuss why seasonal fruits and vegetables often taste dramatically better than their out-of-season counterparts, how freshness can impact nutrient content, and why supporting local farmers benefits both communities and consumers.

The conversation highlights some of Canada's best summer produce, including strawberries, cherries, peaches, melons, tomatoes, sweet corn, cucumbers, asparagus, peas, and more. Along the way, they share personal stories about gardening, family traditions, and helping children understand the connection between food and the land.

In this episode, you'll learn:

• Why seasonal produce often has superior flavour and texture
• How storage and transportation can affect certain nutrients
• Which nutrients are most sensitive to time and handling
• The benefits of buying from local farms and farmers' markets
• Why vine-ripened fruits and vegetables taste better
• How to help kids build a stronger connection to food
• Practical ways to enjoy more seasonal produce throughout the summer

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Michelle and Kevin explore the connection between nutrition, skin health and sun exposure.

While sunscreen remains the most important tool for protecting your skin from UV damage, research suggests that a nutrient-rich diet can help improve your skin's natural resilience. Michelle explains how antioxidants, carotenoids, polyphenols, and other plant compounds found in fruits, vegetables, and whole foods may support skin health, reduce oxidative stress, and help the body recover from sun exposure.

The conversation also examines the potential impact of ultra-processed foods on inflammation and skin aging, why "eating the rainbow" matters, and how a whole-food, plant-centered diet can benefit your skin from the inside out.

In this episode, you'll learn:

• How nutrition supports skin health and resilience
• The role of antioxidants, carotenoids, and polyphenols
• Why fruits and vegetables may help reduce oxidative stress
• The connection between processed foods, inflammation, and skin aging
• Whether vitamin E supplements protect your skin
• Why whole foods often outperform isolated supplements
• How nutrition and sunscreen work together for better sun protection

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Summer is here, and so are the questions: Do people with darker skin need sunscreen? Is sunscreen safe? Are chemical sunscreens harmful? And what about mineral sunscreens?

Michelle and Kevin separate sunscreen facts from fiction. Michelle shares a personal story about a severe sunburn during the Camino de Santiago and explains how her father's experience with skin cancer changed her perspective on sun safety.

Together, they explore what the global scientific evidence says about sunscreen effectiveness, common concerns about chemical ingredients, the differences between chemical and mineral sunscreens, and why proper application matters more than most people realize. They also discuss reef-safe sunscreen, UV exposure risks in Canada, protective clothing, eye protection, and practical tips for staying safe in the sun.

Topics covered:

• Does sunscreen really prevent skin cancer?
• Do people with darker skin need sunscreen?
• Chemical vs. mineral sunscreen
• Ingredients to watch for on sunscreen labels
• Reef-safe sunscreen and environmental concerns
• Health Canada sun safety recommendations
• UV protection for your eyes
• Common sunscreen mistakes and how to avoid them

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Michelle shares key takeaways from the 7th Annual Canadian Plant-Based Nutrition and Health Conference, including powerful research on how diet impacts cancer risk, recovery, and overall health. From the role of fiber in satiety to the real-world benefits of a whole food, plant-based diet, this episode highlights how small, sustainable changes can make a big difference.

You’ll also hear:

• Why up to 40% of cancer cases may be preventable through lifestyle choices
• How plant-based eating can reduce risks for multiple cancers
• The surprising truth about fiber vs. protein for fullness
• Why willpower alone doesn’t work, and what actually does
• How identity and values drive lasting behavior change

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Perimenopause and menopause can feel confusing, overwhelming and often misunderstood. Michelle and Kevin welcome naturopathic doctor Dr Marianne Trevorrow for an in-depth, evidence-based conversation that cuts through the noise.

They unpack what perimenopause and menopause actually are, how to recognize early (and often overlooked) symptoms, and why so many people don’t realize what’s happening until it disrupts their daily lives. Dr Trevorrow also breaks down the history and misconceptions around hormone therapy, including the lasting impact of the Women’s Health Initiative study, and explains what current research really says about safety and effectiveness.

The conversation goes beyond hormones to explore the critical role of lifestyle medicine. From plant-forward nutrition and metabolic health to sleep, stress, strength training, and the realities of midlife demands, this episode offers practical insights for navigating this stage of life with clarity and confidence.

You’ll also learn:

• Why hormone therapy isn’t one-size-fits-all
• The difference between systemic and localized estrogen treatments
• How to think about “on-label” vs. “off-label” therapies
• Why weight gain, sleep disruption, and mood changes are so common
• How diet, fiber, and movement can significantly impact symptoms
• What to watch for with iron levels and nutrient absorption
• How these changes can impact trans people differently

Whether you’re experiencing symptoms yourself or supporting someone who is, this episode is a comprehensive, empowering primer on midlife health.

• Dr Marrianne Trevorrow's site: https://www.drmarianne.ca/

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

In this refreshing pre-summer episode of Recipes for Noobs, Kevin and Michelle dive spoon-first into the world of gazpacho, with two wildly different takes on the classic chilled soup. Kevin brings the traditional tomato-forward “summer in a bowl” version packed with ripe farmer’s market tomatoes, garlic, cucumber, and fresh herbs, while Michelle counters with a surprisingly creamy and protein-rich pea gazpacho made from frozen peas and onions.

Along the way, they chat about:

• Why gazpacho is the ultimate easy summer meal
• How to make healthy eating simpler and more affordable
• Raw vs. cooked vegetables for digestion and nutrition
• The magic of garnishes and presentation
• Sambal oelek, sourdough, and summer cooking shortcuts
• Why a high-speed blender might be the MVP of your kitchen

Plus: terrible soup jokes, pea puns, foodie banter, and enough “vibes” to fill a Vitamix.

Whether you’re a seasoned home cook or a total kitchen noob, this episode delivers fast, flavorful recipes and plenty of laughs.

Recipes:

• 3 cups frozen green peas (≈ 450 g)
• 1 small–medium onion (≈ 110 g), chopped (may sub 1/2 a large onion)
• 1 tsp oil (5 mL) [optional]
• Water to cover (minimal caloric impact; may substitute 2 cups of vegetable broth topped up with water to cover the peas for added flavour)
• Optional: add a tsp of Sambal Olek to add a slight note/dimension of spicy heat

• Heat the oil in a pan over medium heat (for oil free add 2-3 tbsp of water)
• Add onion to the pan and cook until translucent (about 5 min)
• Put cooked onion and peas into Vitamix (or other high speed blender) and cover with water and/or vegetable broth
• Blend mixture, add salt/pepper to taste
• Serve as a cold gazpacho in bowls as a main or serve smaller portions in small glasses as a ‘shooter’ for a starter or amuse bouche
• Garnish with a couple of pea sprouts or other greens as desired for presentation

• ripe tomatoes (they gotta be RIPE!!!!)
• cucumber
• garlic
• red pepper
• onion, if you want
• crushed red chillies, if you're feeling spicy
• old sourdough bread, if you're feeling carb-y

• Throw it all in a high-speed blender. Let the blender do its thing.
• Garnish with whatever floats your boat (olive oil, balsamic vinegar, diced cucumber, watercress, you get the idea)

Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

“Forever chemicals” (PFAS) are everywhere, but how concerned should you really be?

Michelle and Kevin are joined by toxicologist Dr Deborah Keil to break down the science behind PFAS (per- and polyfluoroalkyl substances), a group of persistent chemicals found in water, food packaging, cookware and more.

You’ll learn:

• What PFAS are and why they’re called “forever chemicals”
• How these substances enter your body (hint: it’s not just water)
• The real health risks, including immune system effects and impacts on vulnerable populations
• Why almost everyone has PFAS in their blood, and what that actually means
• Practical ways to reduce your exposure without panic
• The role of nutrition and antioxidants in protecting your body

This episode cuts through the fear and gives you clear, science-backed guidance on what matters most (and what doesn’t) when it comes to everyday chemical exposure.

Links:

Dr Deborah Keil: www.linkedin.com/in/deborahelainekeil2025

Map of PFAS concentrations (for Canada): https://newsinteractives.cbc.ca/features/2025/pfas-canada-map/

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Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at [email protected] or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)