The Eating Well Podcast

The Eating Well Podcast

By Steve and MichelleEducationFood
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The Eating Well Podcast episodes

  • Volumetrics - The Eating Well Podcast
    The Eating Well Podcast #013 - Volumetrics
    Michelle and Steve introduce volumetrics and talk about how you can use volumetrtics to eat more and weigh less!
    The term "Volumetrics" was coined by Dr. Barbara Rolls Ph.D and introduced to the world in her book The Volumetrics Eating Plan Published by HarperCollins (ISBN 0-06-07373729-8). You can learn more about the book and read a review here.
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  • Questions and Answers - The Eating Well Podcast
    Listener Questions and Answers #012 - The Eating Well Podcast - We're Back! Steve and Michelle respond to some of the email sent in by listeners over during our hiatus. Thanks for your continued interest and support!
    Listener Anthea
    • http://www.nutritiondata.com/
    • Suggested daily intake (carbs and fats)
    • http://nal.usda.gov/
  • My Pyramid -- http://mypyramid.gov
    • Listener Heather
    • Suggest a food tracking website
    • Calorie King -- http://calorieking.com/
    • Pyramid Tracker -- http://www.mypyramidtracker.gov/
    Listener Brooks
    • Gaining weight
    • BMI calculator -- CDC Link
    • Healthy BMI is usually between 18 and 24.99
    • BMI does not determine health
    • Foods portions and advise for nutritionally sound weight gain
      • Walnuts and almonds
      • Whole beans
      • Dried fruit
      • Real peanut butter
      • Brown rice
      • Soy
  • Fruit juice
  • Basal metabolic rate and resting metabolic rate
    • Monica (Moni)
    • Easy balanced menus
    • Meals for a busy person
    • Variety - Color method
    • 5aday.org
    Matt
    • Extra virgin olive oil and canola oil
    • Free radicals
    • Tips for using these oils
    • Matt, it could be the pan
    • Ovo-lacto vegitarianisim
    • Veggies, Fruit, Whole Grains, Oh my!
    Mike
    • Meal Snack replacement bars
    • Luna bar
      • Lemon Zest
  • Nutz Over Chocolate
  • Chocolate Peppermint Stick
  • Kashi GoLean bars
    • Nancy
    • Eating well on the road
    • Environmental control away from home
      • Dried fruit and nuts
      • Make an extra stop
      • Airport concessions (choose wisely and bring your wallet)
      • Plan to use additive environmental control
      • substitute less than ideal menu options
      • When you find something good, stock up
    Peter
    • Burnt food = Cancer?
    • Well, we don't know either
    Megan
    • Recumbent stationary bike
    • Gazelle - It's more funner!
    Marsha
    • Suggestion for a show on controlling food craving or binge eating
    • Environmental control!
    • What to do when you blow it
    • 20 minutes to determine saitety
      • Walk
      • Subtractive environmental control
      • Bath/shower
      • Reading
      • Telephone
    • Resturant choices beyond the salad
      • Grilled or steamed veggies
      • Plain potato w/ skin
  • Bread options at major chain market
    • Miltons whole grain bread
    Please consider supporting our hosts!
    OurMedia.org
    Archive.org
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  • Benefits of an Alternative Diet - The Eating Well Podcast
    Benefits of an Alternative Diet - The Eating Well Podcast #010
    What do we mean by "alternative diet"?
    • Vegetarianism
      • Lacto-ovo-vegetarian
      • Lacto-vegetarian
      • Vegan
      • Fruitarian
    • Demi-vegetarian / Pescetarians.
    • What are the benefits of adopting one of these alternative diets?
    • How do I ensure proper protein intake?
    • Are vegetarians always healthier?
    • Any other things to avoid?

    Recommended reading:

    Healthy Eating Magazine -- Website? We couldn't find one.

    www.drweil.com for healthy recipes

    www.meatlessmonday.com

    Listener Question Round Up!

    The RSS feed for our podcast is http://feeds.feedburner.com/EatingWell

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  • Fast Food - The Eating Well Podcast
    Fast Food - The Eating Well Podcast #009
    • What do we think of when we hear the term, "Fast food?"
    • Is it helping or hurting us?
  • What about the burger that comes with it, and breakfast & dinner? It’s no wonder that we have an overweight & obesity epidemic!
  • Don’t they sell salads?
  • Is there anything I can do if I still want to eat at these cheap, convenient food places, but want to make wise choices?
  • Are deli’s like Subway, or the one near work, a good option?
  • Any other good “fast food” options?
    • -ready to eat fruits & veggies
    -healthier entrees HMR
    -tuna in a pouch
    -ready made salds, just choose your dressing wisely or have your own on hand

    Doh! Did you notice the Cell Phone? Thanks for the great feedback!

    Recommended reading:

    Fast Food Nation by Eric Schlosser ISBN: 0060838582

    Diet for a New America by John Robbins ISBN: 0915811812

    Super Size Me (a movie) and Don't Eat This Book by Morgan Spurlock ISBN: 0425210235

    Fox Searchlight productions is going to make Fast Food Nation into a movie.

    The RSS feed for our podcast is http://feeds.feedburner.com/EatingWell

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  • Exercise - The Eating Well Podcast

    Exercise - The Eating Well Podcast #008

    • Why bother with exercise anyway?
  • How much is needed and how often should I exercise?
  • What kind of exercise is best?
  • When, if ever, should I start lifting weights? What is the benifit?
  • How do I avoid sore muscles?
  • Is it better to workout in the morning?
  • Wear a pedometer! studies show that this one behavior increase walking tremendously. 10,000 steps per day is a good daily goal (about 5 miles).
    • The feed for our podcast is http://feeds.feedburner.com/EatingWell

    Here is the link to 10,000 Steps

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  • Beverages - The Eating Well Podcast
    Beverages! #007
    In this show we cover:
    • Alcohol
    • Eggnog
    • Many beverages are not usually served with nutrition label to show calories
    • What about “low carb” drinks?
    • Drinking to cope with holdiday stress
    • Drink a lot of water
    • Portion Control

      • Online Conversion.com

      • Beware of the food pushers, or in this case, drink pushers.
      • Have a Plan!
      • Holiday Coffee Drinks
      • Caffiene
      • Do not undereat to save calories for extra beverages
      • Fruit juice
        • Try to have fun and be social without makeing the entire event about drinking.
        SuperSize Me!
        The RSS feed for our podcast is http://feeds.feedburner.com/EatingWell
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      • Carbohydrates - The Eating Well Podcast

        Sorry for the long delay in getting a show out. We’ve both had some pretty big shake-ups in our regular schedule and havn’t both been able to get some free time at the same time to record a show. We should be back on track.

        Carbohydrates

        #006 The main energy source for our bodies

        Regardless of what you have heard about the dangers of carbohydrates, they are an important part of a healthy diet.

        Simple sugars vs. complex carbs

        Simple sugars:

        1. are broken down quickly
        2. taste sweet
        3. glucose
        4. fructose
        5. sucrose

          6. Complex carbs:

          1. fruits & veggies that have fiber
          2. lower the risk of cancer, diabetes, hypertension
          3. fiberless cerals & grains

            4. Glycemic Index:

            Glycemic index measures how fast & how high our blood sugar rises after consuming a particluar carb. For example white bread has a high gycemic index. White bread will convert to blood sugar almost immediately, resulting in a rapid spike.

            Compair this to brown rice which has a low gycemic index. Brown rice is digested much more slowly causing a steady rise in blood sugar. The slow rise in blood sugar is what the body prefers.

            Diets rich in high gycemic index foods often lead to diabetes. Overall, we are more concerned with glycemic load.

            A good database reference is www.glycemicindex.com

            Tips:

            • Eat the whole fruits and veggies rather than rely on their juices
            • If you enjoy juice, dilute it with water – “Volumize”
            • Eat potatoes a maximum of once every-other day at lunch time
            • A “good” low carb diet includes fruits, veggies, & whole grains, these 3 combined should be the bulk of one’s calories

              • Easy ways to increase your consumption of whole grains:

              1. Oatmeal for breakfast, add fruit is even better!
              2. High fiber cereals (Kashi is our favorite)
              3. Whole grain breads, with 3+ grams fiber per serving
              4. Replace white rice with brown or wild rice(try frozen or microwave types too!)
              5. Try whole wheat pasta, there are some on the market with 1/2 wheat & 1/2 white

                6. IN THE NEWS

                CBS is reporting that “Diabetes has become such a pressing healthcare concern in the United States, one in three kids will be diagnosed with the disease at some point in their lives.

                AND

                NPIcenter is reporting on the The Natural Marketing Institute’s 2005 Health & Wellness Trends Report where the topic of consumer awareness of the key differences and benifits of low-carb versus slow-carb is on the rise, primarily due to blood sugar control issues and diabetes.

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              6. Special Edition - Holiday Season 2005
                • Have a plan
                • Eat light to make extra room in the calorie budget for the week.
                • Eat before you go. low-cal, high volume foods
                • Bring foods you want to eat. veggie platter, SF cranberries
                • Avoid dips, sauces, gravy, and junk-snacks like chips.
                • Drink a lot of water. carry diet soda in wine glass
                • Exercise good subtractive EC when you can, go for a walk to remove yourself from the Env.
                • Beware of the food pushers or bring them on a walk with you.
                • Give yourself a break. Plan to eat something there, decide before you go what it will be, AND HOW MUCH. Allow yourself to have this portion so you don’t feel like you’re missing out.

                  • Now if you do eat somthing you didn’t plan on, you should use your skills to change the situation, either by bringing something you can or should have into that environment or by removing something you shouldn’t have. This may also include removing yourself from the situation, go take a walk or play with the kids or something to get away. There are some things you do NOT want to do in response to eating an unplanned food.

                  • Do not go nuts and scratch the day or consider it blown.
                  • Do not try to purge. This is very unhealthy! If you are considering this as an option you should seek out some counciling.
                  • Do not have an exercise binge, to “Make up” for those calories.
                  • Do not starve yourself. Get in your nutrition, reguardless of the calories.

                    • Realize that it may take a week or more for those calories to show up on the scale.

                    Try to have fun and be social without makeing the entire event about food and eating.

                    No matter how good or bad your day goes, tomorrow is another day.

                    • reminder: you can eat more calories in 5 minutes than you can burn off in 5 days
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                    • Environmental Control - The Eating Well Podcast

                      The Eating Well Podcast #005 on Environmental Control for Wednesday October 19th 2005

                      Today’s show topic is Environmental control, We’ve mentioned it a lot in previous shows. Now we really break it down and talk about it.

                      • What is EC? – The obligatory question
                        • Environment means the area around you. Itextends from your body out to where ever you need it to.
                        • Your home, car, jobsite or office, restaurants you may visit
                        • Any place you go or plan to be is considered your environment

                          • There are two types of environmental control: Additive and Subtractive

                          Either your bringing things into your environment because you want to their influence, or you’re removing things from your environment because you don’t want their influence.

                          Environmental Control is a behavior modification tool, that you can use to help yourself make better decisions, and change or encourage or discourage a particular behavior.

                          That behavior can be anything from eating things from vending machines to getting exercise to what time you eat, the list is really limited by your own creativity because environmental control is a tool. Once you learn how to wield it you’ll find all sorts of uses for it.

                          Environmental control can have a tremendous impact on your ability to eat a healthy nutritious diet and lead a more active lifestyle.

                          There are a great number of choices you can influence in each enviornment where adding something to them or removing something from them would help you make a better choice.

                          Adding things to your environment to yield positive nutrtion choices:
                          • have a large bowl of fresh fruit, already washed available at all times
                          • cut up fruit salad and grab & go veggies in the fridge
                          • frozen & canned fruits & veggies in stock
                          • easy to prepare and/or cook lean meats (sliced turkey, frozen chicken tenders, veggie burgers)
                          • keep low-calorie/sodium canned f/v’s in your office
                          • keep water bottle with you at all times
                          • keep whole grain snacks in your car & office (crackers, nuts, seeds)
                            • Adding things to your environment to yield other positive health choices:
                            • keep an extra pair of tennis or walking shoes under your desk to walk during breaks
                            • keep a stocked gym bag in your trunk (clean clothes, water bottle, shoes)
                            • carry a small journal with you at all time to track progress
                            • schedule yourself into your day, ie exercise from 2-2:30 pm
                              • Subtracting foods from your environment:
                              • do not keep your favorites on hand AT ALL, especially not in bulk (ie Ice cream, chips, cookies, nuts, bread)
                              • brown bag the cheeses (or any other goodie in the fridge) to “hide” it, out of sight, out of mind
                              • have a separate cupboard in the kitchen for your healthy options so that it won’t be necessary to move a tempting junkfood out of your way to reach the healthy option that you are reaching for
                              • if you love ice cream, go out for it & enjoy a scoop, do not bring any home. Plan for the calories, decide what you are going to have, exactly, how big or small it will be and all the details, BEFORE you go.
                                • Subtractive environmental control might include removing yourself:
                                • it is ok to decline an invitation to an event if you know that you will not maintain self-control or end up 5 lbs heavier
                                • Go to the event, but be sure to eat first.
                                • Have tea or water w/lemon & let your company know that you really wanted to be there but won’t be eating with them, “I’m not feeling well”
                                • socialize w/others just until the food arrives, then excuse yourself, return in 10 minutes, they’re done by then & ask for your plate to be removed (no one really notices)

                                  • IN THE NEWS
                                  Floridas Star-banner is running a profile on Lynn Fischer called Eating Right
                                  ”...it is important to set aside the fad diets and focus on eating to maximize nutrition.”

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                                • Fiber - The Eating Well Podcast
                                  Fiber! #004 Why you need it, and where to get it.
                                  Proper fiber intake can promote better general health
                                  -Fiber supplements and bowel regularity
                                  -Improve your cholesterol
                                  -Blood sugar control
                                  -Reduce the risk of colon cancer? We think so anyway
                                  What is Fiber?
                                  -Listed on product labels
                                  -Include a variety of sources
                                  -Most experts suggest 25-35 grams of fiber per day
                                  -Most children only have 4 servings of fruit and veggies per WEEK!
                                  ---Sources of fiber for American kids
                                  -----Apple Sauce
                                  -----Fruit Cocktail from a can
                                  -----Pizza
                                  ---Check your food labels and keep track of your fiber intake, otherwise you're only guessing
                                  With fiber intake - Water becomes more important
                                  -Use good Environmental Control to get in 64 oz per day
                                  Work your fiber intake upwards slowly to allow your body to adjust
                                  Soluble vs Insoluble
                                  -If you really need to know this, do some research. More important is to get fiber from a variety of sources.
                                  Higher fiber foods
                                  -Tend to be higher in calories
                                  -Tend to be higher quality (nutritionally)
                                  -A preferred source of calories, this is why we make room in the calorie budget
                                  Try some legumes! Beans are very nutrient dense, so 1/2 a cup is serving
                                  -Michelle tells us about the Broccoli incident
                                  -Steve recommends 16oz bags of baby carrots
                                  -See if your kids will go for plain/raw carrots or apples, you might like them too
                                  Most fruits have 2 grams of fiber
                                  Most Veggies have 4 grams of fiber
                                  Check out the Nutrition Data search bar at the bottom of the page! Cooking foods does not change the fiber content, unless you remove the peel. (Apples)
                                  -Michelle chooses canned beans, rinse and ready-to-go
                                  Steve gets tons of different fruits and veggies and recommends experimenting with new foods and combinations Michelle recommends oatmeal for breakfast, plenty of fiber and really keeps your blood sugar stable leaving your full for a long time Low-carb diets can mean excluding fruits and veggies! Michelle is rather annoyed with this trend, you need fruits and veggies Try fresh fruits and veggies instead of relying on supplements, you might even like them.
                                  IN THE NEWS:
                                  -FDA makes needed changes in feed regulations for 2006 (ABC News)
                                  -Higher prices for fruit and veggies may mean less access for low income children (Forbes.com)
                                  Next show: Environmental Control - Promote positive decisions.
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                                About The Eating Well Podcast

                                From the publisher's feed

                                The Eating Well Podcast brings insight, experience, wisdom and advice for dealing with life in a fast food nation. We hope to bring you somewhat regular podcasts with health and nutrition news,…

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