The Nutrition Show

Does your body feel less than 100%? Have you had a week (or month or year) of heavy eating or drinking? Did you make a new year's resolution around your health? It may be time for a "body reset." Taking this simple, whole food action might be just the thing.

IN THIS EPISODE YOU'LL FIND OUT ABOUT: WHY Should You Consider A "Body Reset" Cleanse?

What Is A Cleanse Diet?

Important foods & beverages to avoid during your body reset. - Essential foods & bevs to consume during the reset.

How To Keep Your Cleanse Simple & Easy - Ideas for simple breakfasts, lunches, and dinners. - The amazing merits of cruciferous veggies. - The importance of including a spectrum of nutrients during the reset. And, The Weekly Nutrition Challenge! MENTIONED ON THE SHOW: Free Download: 2-Day Body Reset Guide http://marypurdy.co/2-day-body-reset/

10-Day Food-Based Cleanse / Reset Starting January 8th, 2020 http://marypurdy.co/10-day-whole-body-reset/

Coffee. Caffeine. Are they really all that bad for your health? The answer to that question is nuanced and is potentially good news for coffee-lovers.

IN THIS EPISODE WE'LL COVER SOME OF THESE QUESTIONS: Is coffee bad for me? Good for me? What about my ritual with coffee? What are the health benefits of coffee? How do different people respond differently to caffeine? What role do genetics play? What about pesticides in coffee? What about tea?

FIND OUT: How many coffee cups we throw away every year? (Actual amount: 25 billion (with a "B") coffee cups thrown away in the US every year.) How you can WIN a free re-usable coffee mug!

MENTIONED ON SHOW: What about tea? (See our tea episode: http://marypurdy.co/health-benefits-black-tea/)

What are some alternatives to coffee? https://us.foursigmatic.com/ https://teeccino.com/ THINK coffee in NYC, a great company supporting sustainable practices and working with issues of social justice. https://www.thinkcoffee.com/

Healthy, radiant, glowing skin. We all want it but aren't sure of the how-tos. What if the answer wasn't just creams, face washes and oils but changing your diet? Join Mary and Ashley Koff, RD to set the record straight on the effects of diet and lifestyle on your skin.

IN THIS EPISODE YOU'LL FIND OUT ABOUT:

How does diet affect your skin?

What are the best foods for skin?

What affects skin the most?

How digestion affects your skin What about probiotics? Which strains are best for skin? How to support healthy gut.

How supporting the internal reflects on the exernal. Alkaline versus acidity? Alkaline formers

What specific nutrients support skin health? What is glutamine?

Why is sugar bad for skin?

What color foods are good for skin?

While food choice matters, digestion of foods is most important.

How does the quality of cosmetic affect your skin?

What's the deal with collagen?

MENTIONED ON SHOW: Ashley Koff, RD

The Better Nutrition Program https://thebetternutritionprogram.com

Social media: @TheBetterNutritionProgram

Get a free QuickStart Guide to Better Nutrition: text BETTERNUTRITION to 44222

Practitioners can get a case study to see Better Nutrition Tools in action: text BNPCASESTUDY to 44222

Diabetes is on the rise, but there's a lot you can do to prevent it! Mary spells out simple ways to help keep your blood sugar balanced and reduce your risk of developing blood sugar issues. And it may surprise you to learn that it's not all about the sweets!

IN THIS EPISODE YOU'LL FIND OUT ABOUT:

Why high blood sugar may be harmful to your health

What is insulin and how does it work? What is insulin resistance?

How to eat in a way that supports healthy blood sugars What are refined carbohydrates? Do fats matter? What are high glycemic foods?

What lifestyle habits play a role? Do sleep and stress matter? What are diabetogens? Do environmental toxins have an impact?

What to do if you already have blood sugar issues

MENTIONED ON SHOW

BiomeBliss https://www.biomebliss.com/

Use Special Discount Code: "bliss15" to get 15% off your purchase!

STUDY: Persistent Organic Pollutant-Mediated Insulin Resistance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388367/

10-Day Food-Based Cleanse / Reset Guided by Mary Purdy http://marypurdy.co/10-day-whole-body-reset/

ABOUT THE SHOW

Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor.

iTunes

Please Subscribe, Rate, and Review on Podcasts App (or iTunes) https://itunes.apple.com/us/podcast/marys-nutrition-show/id1245983321

ABOUT MARY

Mary Purdy is a Registered Dietitian with a Masters in Clinical Nutrition from Bastyr University. Past experience: • Private practice (8 yrs) • Adjunct professor at Bastyr University • Clinical Supervisor at Bastyr Center for Natural Health • Registered Dietitian Coach at the Scientific Wellness company, Arivale. Mary takes an integrative/holistic approach to diet, health & wellness and believes that food is medicine! Mary's (free) Quick Start Guide to Nutrition http://marypurdy.co/quick-start-guide-sign-up/

DISCLAIMER This podcast is intended for entertainment purposes only. Please consult your doctor before following any information you hear here. The opinions expressed here are those exclusively of Mary Purdy, the Show's producers, and guests, and do not necessarily represent the views of Arivale, Bastyr, Dietitians in Integrative and Functional Medicine, or other entities.

Four easy ways to lose weight: Host Mary Purdy, uncovers four painless weight loss tips if you are in a place where your weight has plateaued and you are looking for new strategies that may help. PLUS: The Weekly Nutrition Challenge! (Rebroadcast of episode 41)

The Best Food For Weight Loss (the What) How dietary fiber can be your best friend

When to Eat For Weight Loss Working with your metabolic cycle How circadium rythms can affect weight loss Mary's Video: Can I Skip Breakfast?

How to Eat to Lose Weight The link between time spent eating and feeling full and happy Why chewing is so important

It Matters Where You Eat The dirty secret of Obesogens Where to find obesogens

And, The Weekly Nutrition Challenge! Eat one meal slowly enough that it takes at least 20 minutes.

MENTIONED ON SHOW:

BiomeBliss https://www.biomebliss.com/ Use Special Discount Code: "bliss15" to get 15% off your purchase (you're welcome!)

Mary's Video: Can I Skip Breakfast? https://youtu.be/3JqJE_7z9So

National Institute of Environmental Health Sciences Webpage on Obesogens: https://www.niehs.nih.gov/health/topics/conditions/obesity/obesogens/index.cfm

Many people want to eat healthy but feel like it's just too expensive. Mary Purdy shares the secrets of cheap healthy meals. Luckily, what's good for your wallet is also good for the environment.

IN THIS EPISODE YOU'LL FIND OUT ABOUT:

Where you may be spending unnecessary money on food

Why healthy eating is not as expensive as you think! What you can do to save

How to shop for cheap healthy meals What are the cheapest foods? Do you have to buy organic? Are coupons worth your time?

How much money you can save by not wasting food How much food does the average person throw away? How does this affect the environment? What foods last the longest?

Why eating out is so expensive Are leftovers ok? How to get cheap healthy meals by cooking/prepping at home How easy is it to assemble your own meal? Why you don't necessarily have to turn on the stove or oven! Why some frozen meals can be a great option!

MENTIONED ON THE SHOW

BiomeBliss: https://www.biomebliss.com/ Use Special Discount Code: "bliss15" to get 15% off your purchase (you're welcome!)

Imperfect Produce: https://www.imperfectproduce.com/

DOWNLOAD "7 Easy and Cheap Breakfasts/Lunches/Dinners": http://marypurdy.co/wp-content/uploads/2019/07/7-easy-cheap-quick-healthy.pdf

FREE Quick Start Guide http://marypurdy.co/quick-start-guide-sign-up/

Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor.

iTunes Please Subscribe, Rate, and Review on Podcasts App (or iTunes) https://itunes.apple.com/us/podcast/marys-nutrition-show/id1245983321

Mary Purdy is a Registered Dietitian with a Masters in Clinical Nutrition from Bastyr University. Past experience: • Private practice (8 yrs) • Adjunct professor at Bastyr University • Clinical Supervisor at Bastyr Center for Natural Health. Mary currently works as a Registered Dietitian Coach at the Scientific Wellness company, Arivale. Mary takes an integrative/holistic approach to diet, health & wellness and believes that food is medicine!

Mary's website: http://marypurdy.co/ Mary's (free) Quick Start Guide to Nutrition http://marypurdy.co/quick-start-guide-sign-up/

DISCLAIMER This podcast is intended for entertainment purposes only. Please consult your doctor before following any information you hear here. The opinions expressed here are those exclusively of Mary Purdy, the Show's producers, and guests, and do not necessarily represent the views of Arivale, Bastyr, Dietitians in Integrative and Functional Medicine, or other entities.

Cholesterol is generally considered a bad thing. But today, Mary debunks common cholesterol myths, explains the difference between good cholesterol and bad, and how to improve your numbers. PLUS: The nutrition challenge!

IN THIS EPISODE YOU'LL FIND OUT ABOUT:

Why is cholesterol such a hot topic? Have you checked your cholesterol recently

Where can you find cholesterol? Why is cholesterol actually necessary for our body's survival

When can excess cholesterol lead to a plaque build-up in the arterial wall? Why there are plenty of people who have high cholesterol and lead long and healthy lives Why there are plenty of people who have low cholesterol and have a heart attack Why our bodies build plaque anyway

What is "good" cholesterol and what is "bad" cholesterol? What are HDL and LDL?

What are the foods that you can eat to avoid bad cholesterol and clogged arteries? What is the difference between saturated fats, polyunsaturated fats, and monounsaturated fats Which foods to avoid And why you have to work out to decrease cholesterol levels

PLUS: The Weekly Challenge!

MENTIONED ON THE SHOW:

Jill Avey Coaching https://aveycoach.com/

THIS WEEK'S GIVE-AWAY: * $70 Gift Card from Nona Lim / www.nonalim.com

1. To accept Mary's challenge: 2. Email Mary at [email protected] 3. Put "cholesterol" in subject line 4. FYI - Food from Nona Lim can only be sent to a USA address.

Concerned (or just curious) about climate change and think you can't make a difference? Think again! What you eat (or don't eat) matters. Mary Purdy, RD chats about how you can reduce your carbon footprint with a few simple dietary tweaks. PLUS: The Nutrition Challenge of the Week!

SHOW NOTES: How our diets can have an impact on climate change (What you eat or don't eat matters)

How to modify your diet to help reduce your carbon footprint (You don't have to be vegan)

How much food is wasted per year (How you can cut back on waste)

"The Great Food Transformation" - a movement aiming to benefit our planet and our species (All it takes is a few tweaks here and there)

Which diet/diets have the most positive impact?

Three easy ways to eat to support the planet?

Cooking tips to reduce your carbon footprint?

Four easy ways to incorporate lentils into your day?

How to eat cookies/brownies to support the planet and your health?

PLUS: The Weekly Challenge!

* Challenge yourself to incorporate lentils into a recipe or meal…our friends at USA Pulses know a thing or two about delicious affordable and sustainable recipes. * Check out there website in the show notes and work on that half-cup habit to add beans to any meal

https://pulses.org/nap/half-cup-habit/

MENTIONED ON SHOW:

NY TIMES QUIZ: https://www.nytimes.com/interactive/2019/04/30/climate/your-diet-quiz-global-warming.html

RECIPES: https://www.thereciperebel.com/no-bake-chocolate-peanut-butter-lentil-cookies/ https://pulses.org/nap/recipe/lentil-oatmeal-cookies/

https://pulses.org/nap/recipe/delectable-lentil-brownies/

https://minimalistbaker.com/zucchini-pasta-with-lentil-bolognese/

SO MANY SOURCES: https://www.universityofcalifornia.edu/news/how-your-diet-affects-climate-change/

https://eatforum.org/eat-lancet-commission/

https://www.hsph.harvard.edu/nutritionsource/sustainability/plate-and-planet/

https://www.michiganradio.org/post/20-american-diets-have-highest-carbon-footprint

http://www.fao.org/food-loss-and-food-waste/en/

https://www.nationalpeanutboard.org/more/heal

Ever get heartburn or acid reflux? You may not need to immediately reach for medication. Mary Purdy, RD, gives the scoop on natural remedies for heartburn. PLUS: The Nutrition Challenge of the Week!

In this episode you'll find out:

What is heartburn (acid reflux) exactly? Do you have any of the symptoms

What are the things that cause heartburn? What are YOUR triggers

What can you do after it happens? The best herbs and teas you can take to feel better

It's all about the diet! Alkaline vs acidic Why you have to keep your diet mostly alkaline What are the best (and yummiest) alkaline foods

Why acid reflux is sometimes caused…by too little acid?! A little science behind acid reflux Why increasing acid in your body might be the solution to heartburn

Prevention is the best medicine What can you do prevent heartburn in the first place Why keeping an eating diary is a major step towards healing

THIS WEEK'S GIVE-AWAY: $70 Gift Card from Nona Lim / www.nonalim.com

TO ENTER THE DRAWING: 1. Send Mary an email at [email protected] 2. Mention "heartburn" in the subject line. 3. FYI - Food from Nona Lim can only be sent to a USA address.

FREE Quick Start Guide http://marypurdy.co/quick-start-guide-sign-up/

ABOUT THE SHOW

Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor.

iTunes Please Subscribe, Rate, and Review on Podcasts App (or iTunes) https://itunes.apple.com/us/podcast/marys-nutrition-show/id1245983321

ABOUT MARY

Mary Purdy is a Registered Dietitian with a Masters in Clinical Nutrition from Bastyr University. Past experience: • Private practice (8 yrs) • Adjunct professor at Bastyr University • Clinical Supervisor at Bastyr Center for Natural Health. Mary currently works as a Registered Dietitian Coach at the Scientific Wellness company, Arivale. Mary takes an integrative/holistic approach to diet, health & wellness and believes that food is medicine!

DISCLAIMER This podcast is intended for entertainment purposes only. Please consult your doctor before following any information you hear here. The opinions expressed here are those exclusively of Mary Purdy, the Show's producers, and guests, and do not necessarily represent the views of Arivale, Bastyr, Dietitians in Integrative and Functional Medicine, or other entities.

Men live shorter and are, in general, less healthy than women. Dr. Myles Spar tells us how to achieve optimal men's health, why men are not proactive when it comes to health and how to challenge men in your life to start implementing healthy habits. Plus: Win a free-food gift card!

Why do women live longer than men? And why it's not genetic

What are the 5 healthy habits that make a 13-year difference in life expectancy? Why men are more prone to die from 9 out of 10 leading causes of death in the US.

How to engage a man to start getting healthy? Why you should never begin a health conversation with the word "wellness." The best ways to get a man's attention.

How to incorporate health through something that a person really cares about? Goal-focused vs. complaint-focused mindset Implementation of basic health principles What is precision preventive medicine? Why accountability and progress tracking are crucial

PLUS: The Weekly Challenge!

THIS WEEK'S GIVE-AWAY: $60 Gift Card from Nona Lim / www.nonalim.com

TO ENTER THE DRAWING 1. Accept Mary's Weekly Challenge by… 2. Tagging a guy in your life on Mary's Facebook post about this episode. https://www.facebook.com/pg/MaryPurdyRD/posts/

3. FYI - Food from Nona Lim can only be sent to a USA address.

GUEST: MYLES SPAR, MD Myles' Website https://drspar.com/

Myles' Blog https://drspar.com/blog/

Myles' Health Program: https://drspar.com/tack180-program/

MYLES SPAR SOCIAL MEDIA Myles on Facebook https://www.facebook.com/MylesSparMD/

Myles on Instagram https://www.instagram.com/drspar/

Myles on Twitter https://twitter.com/drspar

Myles on LinkedIn https://www.linkedin.com/in/drspar/ To enter into the Nona Lim Tag a guy in your life on our FB page

EVENT (March 22-24, 2019) Dr. Spar appearing with Dr Andrew Weil and Dr Victoria Maizes at 1440 Multiversity for a weekend workshop called Optimal Health Within Reach https://1440.org/programs/health-wellness/the-path-to-optimal-health/

FREE Quick Start Guide http://marypurdy.co/quick-start-guide-sign-up/

ABOUT THE SHOW

Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor.

iTunes

Please Subscribe, Rate, and Review on Podcasts App (or iTunes) https://itunes.apple.com/us/podcast/marys-nutrition-show/id1245983321

ABOUT MARY

Mary Purdy is a Registered Dietitian with a Masters in Clinical Nutrition from Bastyr University. Past experience: • Private practice (8 yrs) • Adjunct professor at Bastyr University • Clinical Supervisor at Bastyr Center for Natural Health.

Mary currently works as a Registered Dietitian Coach at the Scientific Wellness company, Arivale. Mary takes an integrative/holistic approach to diet, health & wellness and believes that food is medicine!

Mary has a new website! http://marypurdy.co/ Mary's (free) Quick Start Guide to Nutrition http://marypurdy.co/quick-start-guide-sign-up/

DISCLAIMER This podcast is intended for entertainment purposes only. Please consult your doctor before following any information you hear here. The opinions expressed here are those exclusively of Mary Purdy, the Show's producers, and guests, and do not necessarily represent the views of Arivale, Bastyr, Dietitians in Integrative and Functional Medicine, or other entities.