Fellow registered dietitian Jen Rawson joins the podcast today to discuss food and movement while traveling and on vacation. Jen and her husband just returned home after quitting their jobs and spending an entire year traveling the world. 

In addition to detailing her trip (and giving tips to others who may be interested in doing the same thing!), Jen discusses the following topics with Samara:

• Nutrition while on vacation, and how she enjoyed all of the delicious food on her trip 
• Fitting in exercise while traveling
• Jen's thoughts on intuitive eating 
• Her nutrition and exercise philosophies before and after her trip
• Jen's advice for anyone wanting to feel great and live healthier 

Jen's Contact Information:

Jen Rawson is a Registered Dietitian from Calgary, Alberta, Canada. She works for Ignite Nutrition, a virtual and in person private practice where she focuses on intuitive eating, sports nutrition, and hormone health. She also writes a blog called Pretty Little Grub, which focuses on Intuitive Eating, joyful movement and her travel adventures. Jen just recently returned from a one year trip around the world with her husband, she says the best part was eating all the cultural food and the best food in the world comes from Vietnam.

Blog: http://www.prettylittlegrub.com/

PLG Instagram: https://www.instagram.com/prettylittlegrub/ 

Travel Instagram: https://www.instagram.com/coupleofsuitcases/ 

Facebook: https://www.facebook.com/prettylittlegrub  

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Episode 13 is a solo episode with Samara. She takes listener questions that she has received over the past few months. She discusses:

Listener Q on Herbalife:

• What is herbalife made out of?
• Is it good/bad for you? 
• Is it an appropriate meal replacement?

Listener Q on weighing convenience foods:

• How do you select convenience items at the store?
• What should you look for on the nutrition label?
• When evaluating nutrition information, what's important and when it is not?

Listener Q on motivation: 

• How does one stay motivated to stick with health and wellness changes? 
• How do you know if your efforts will be worth it in the end?

Listener Q on nutrition recommendations:

• Where should you start when you want to be healthier but don't want to diet?

Samara is joined by Kim Hoban, RDN, CDN, CPT to discuss an important aspect of health and wellness that many women ignore: self-care. 

Many women feel guilty doing things that make them feel great. In this episode, Samara and Kim discuss:

• the definition of self-care (hint: it's not just getting manicures)
• why self-care is important
• how to start incorporating self-care into your daily routine

In addition to chatting about self-care, Kim also gives some tips for working women who want be healthier but aren't quite sure where to start. She shares some of her favorite apps for healthier living as well as her own personal ways she tries to live her healthiest life.

Kim also shares some insight on body image and pregnancy as she prepares to welcome her first child in a few months. She has some great advice for all women- those who are expecting women as well as those who aren't- about what to say to pregnant women about their changing bodies.

About Kim Hoban, RDN, CDN, CPT:

Kim Hoban is a Registered Dietitian Nutritionist, certified intuitive eating counselor and NASM certified personal trainer. Kim lives in Long Island, NY where she works in foodservice and corporate wellness while also managing a virtual nutrition coaching practice. She specializes in intuitive eating and health at every size with a focus on sports nutrition. Kim blogs at KHNutrition.com where she loves to share about food, fitness and more recently, her journey with pregnancy and becoming a new mom. 

Website: www.KHNutrition.com

Facebook: https://www.facebook.com/KHnutrition/ 

Instagram: https://www.instagram.com/kimhobanrd/ 

Twitter: https://twitter.com/kimhobanrd 

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Episode 10 of The Grapefruit & Granola Podcast is all about diet soda and whether or not it's bad for you. Guest Andy De Santis, a registered dietitian located in Canada, joins the podcast for this discussion.

Introduction

Thank you to dietetic intern, Izzy Smith, for assistance with show notes for this week. Izzy participates in the intro for this week's podcast. She shares a little bit about her experience being diagnosed with Celiac disease and having to eliminate gluten from her diet.

Episode 10

Diet soda- is it really so bad? In this episode, Andy and Samara discuss the following:

• Diet soda: what's it made of?
• Does it have any health benefits?
• What's the deal with aspartame?
• Does diet soda make you gain or lose weight?
• What are some good alternatives to soda beverages?

About Andy De Santis, RD, MPH

Andy is a private practice dietitian and nutrition blogger from Toronto, Ontario. He holds a Master's degree in public health nutrition from the University of Toronto and is an avid advocate for effective nutrition communication as a means for improving people's health. That's exactly why you will find him doing so much blogging and instagramming!

Website: https://andytherd.com/ 

Instagram: https://www.instagram.com/AndyTheRD/ 

Facebook: https://www.facebook.com/AndyTheRD/

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Episode 9 of The Grapefruit & Granola Podcast feautres Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. Incorporating protein at breakfast sets ladies up for success throughout the day, and Lauren is here to help!

In this episode, listeners will learn: 

• Why protein is important at breakfast
• Specific protein recommendations
• Preparation tips for ladies who are short on time
• Helpful advice from Lauren's book

Enjoy!

***Lauren's Contact Information***

Lauren Harris-Pincus, MS, RDN is a nutrition communications specialist, blogger, speaker, spokesperson and registered dietitian in private practice in NJ. She is the founder of Nutrition Starring YOU, LLC where she specializes in weight management and prediabetes. Formerly an obese kid, Lauren dedicates herself to combating the growing adult and childhood obesity epidemic. She holds both Bachelor of Science and Master of Science degrees in Nutrition from Penn State and New York University. She is frequently featured in national publications and on several radio shows and podcasts.  Website: www.NutritionStarringYOU.com Facebook Page

Book: The Protein-Packed Breakfast Club Instagram Handle: https://www.instagram.com/laurenpincusrd/  Twitter Handle: https://twitter.com/LaurenPincusRD 

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

"I really believe that health is about being good to yourself. It's so much more than the meal plan or how many push-ups you can do".  Rebecca Scritchfield joins Samara on the podcast today to discuss her popular book, "Body Kindness". 

In this insightful conversation, Rebecca discusses the 3 Pillars of Body Kindness.

She specifically touches on the following:

• how women can honor their health by practicing gentle nutrition
• intuitive eating: what it is and what it isn't (hint, it's NOT about weight loss)
• weight bias, weight stigma and how women need to look inside themselves to see if they are contributing to the problem
• why we should not be commenting on other people's bodies (ex: telling someone that they look live they've lose or gained weight)

Rebecca also gives tips to registered dietitians and other health professionals who are trying to promote non-diet practices in a diet-obsessed world. 

About Rebecca Scritchfield:

Rebecca Scritchfield is a registered dietitian nutritionist, certified exercise physiologist and author of the book, Body Kindness, which was lauded by the New York Times Book Review as "simple and true" and called "a rousing guide to better health" by Publisher's Weekly. Through her weight-neutral mindfulness-based counseling practice, she helps people make peace with food, find the joy in exercise, and create a better life with workable goals that fit individual interests. Rebecca aims to develop self-compassion in place of shame, by rejecting the rules of diet culture and the pervasive myth that to achieve good health one must achieve thinness. 

Website: www.BodyKindnessBook.com 

Facebook Page: https://www.facebook.com/ScritchfieldRD/ Instagram Handle: RebeccaScritchfield

Twitter Handle: ScritchfieldRD

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G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Do you dislike going to the gym? Have you given up on exercising because you're not into running or pumping iron? If you answered yes then this episode is for you. 

Rachael Hartley, RD, LDN, joins Samara to talk about the concept of intuitive movement. 

Samara and Rachael discuss:

• What is intuitive eating and how is intuitive movement related? 
• Definition of intuitive movement
• How intuitive movement can benefit everyone
• Recommend amount of movement per week
• Benefits of movement
• Rachael's advice to women who want to add movement into their day but don't have a lot of time to do so. 

Rachael's Contact Information

Rachael Hartley is a Columbia, SC based private practice dietitian and blogger at The Joy of Eating. Her passion is helping clients and readers rediscover the joy of eating and nourish a healthier relationship with food and their body. She works with clients locally and throughout the US via Skype, specializing in intuitive eating, healing from chronic dieting, disordered eating and digestive disorders. 

• Rachael Hartley Nutrition: website
• Rachael's Blog: The Joy of Eating
• Rachael's Instagram
• Rachael's Twitter
• **Rachael's blog post about intuitive movement

G&G Nutrition Co. Contact information:

• Contact Samara here
• Find how notes here
• Join the G&G Nutrition Community here
• Instagram: ggnutritionco
• Twitter: ggnutritionco

Episode #6 of The Grapefruit & Granola Podcast answers listener questions about nutrition! 

In this episode, Samara answers the following questions: 

Question #1: "What are some tips for getting your significant other on board with healthy eating? I'm trying to eat healthier in the new year and my husband has not really been supportive."

Question #2: "What are your thoughts about the ketogenic diet and intermittent fasting?"

Question #3: "I really enjoyed your episode about stress and eating. What advice do you have to curb cravings if they are not coming from stress. I have a big sweet tooth but I don't think it's coming from being tired or stressed."

G&G Nutrition Co. Contact information:

Contact Samara here

Find how notes here

Join the G&G Nutrition Community here

Instagram: ggnutritionco

Twitter: ggnutritionco

This episode discusses nutrition and exercise for working women. Kelly discusses

• Nutrition tips for pre-workout snacks
• Protein tips for snacks and meals
• Some of Kelly's favorite pre and post workout foods
• When you should use an electrolyte replacement
• Common misconceptions about nutrition & exercise

Kelly also discussed the process of becoming a sports dietitian.

Kelly's Bio

Kelly Jones MS, RD, CSSD, LDN is a board certified sports dietitian based in greater Philadelphia. As a media spokesperson, speaker, consultant, and nutrition coach, her expertise lies in performance nutrition, intuitive eating and nutrition for anxiety management. Kelly is the co-creator of the virtual course Fit Fueling: Intuitive Eating for Active Females.

Website: www.kellyjonesnutrition.com Facebook Page: https://www.facebook.com/KellyJonesNutrition/ Instagram Handle: @kellyjonesrd Twitter Handle: @kellyjonesrd

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G&G Nutrition Co. Contact information:

Contact Samara on her website here

Find how notes here

Join the G&G Nutrition Community here

Instagram: ggnutritionco

Twitter: ggnutritionco

Samara discusses the topics of emotional eating and specifically stress eating with Dr. Paula Swindle, professor at Lenoir-Rhyne University in Hickory, NC. 

In this episode, they discuss:

• The definition of emotional eating
• Whether there is actually a true diagnosis of food addiction
• The most common type of emotional eating 
• Why managing stress is so important to nutrition and overall health
• Tips to help deal with stress eating

Dr. Swindle also discusses when emotional eating is a normal part of life and when it becomes an issue that we should consider addressing. 

Link to show notes

Guest Bio: Dr. Paula J. Swindle is a Licensed Professional Counselor Supervisor (LPCS) in North Carolina and an Assistant Professor of Counseling at Lenoir-Rhyne University in Hickory, NC. She has experience in multiple areas of clinical mental health counseling including Youth and Family Therapy, Addictions, and counseling in medical settings including Cardiac/Pulmonary Rehabilitation, Cancer Services, and Community Wellness and Education. Her areas of focus include Wellness, Emotional Eating/Food Addiction, and Religious Abuse. 

Contact Information: [email protected]

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G&G Nutrition Co. Contact information:

Contact Samara on her website here

Join the G&G Nutrition Community here

Instagram: ggnutritionco

Twitter: ggnutritionco