The Nutrition Show

Your microbiome is essential for many functions of the body. In this episode, host Mary Purdy gives us five things we can do to keep our gut bacteria happy and healthy. PLUS: The Weekly Challenge!

ON THIS SHOW How Can You Improve Your Microbiome? What foods do your microbiota like best? What can you do to avoid cardiovascular disease?

What About Prebiotics? How do these differ from probiotics?

What Foods Are Probiotic?

How Can You Avoid Gas or Bloating When Eating A Lot Of Fiber?

Bad Bacteria Concerns How can we avoid feeding the bad bacteria?

Lifestyle Impacts Your Microbiome What is Secretory IgA and why should we care about it?

How Fasting Can Help Your Microbiome

And… The Weekly Nutrition Challenge!

MENTIONED ON SHOW (LINKS) Upcoming Facebook LIVE, taping of Smoothie Episode! - May 21, 2018 https://facebook.com/events/457169388012198/

Health IQ https://www.healthiq.com/MNS

Mary has a new website! http://marypurdy.co/

Intermittent Fasting: It's A Thing! (Episode 26) http://marypurdy.co/intermittent-fasting/

Turmeric (Episode 40) http://marypurdy.co/turmeric-benefits-episode-40/

What the heck is sIgA?! https://en.wikipedia.org/wiki/Immunoglobulin_A#Secretory_IgA

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

Marmite restaurant https://www.marmiteseattle.com/

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. Join the weekly conversation! Episodes come out weekly. Please Subscribe, Rate, and Review on Podcasts App (or iTunes)

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'S NEW BOOK: http://marypurdy.co/book/

MARY'S VIDEOS: https://www.youtube.com/marypurdy

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.

Many people don't feel like they have the means or accessibility to purchase healthy foods. Host Mary Purdy talks with Registered Dietician Wendy Lopez, MS, RD, about eating healthy on a budget when the food recommendations seem unfamiliar or out of reach.

Wendy Lopez, MS, RD is the clinical outpatient dietitian at Open Door Family Medical Center in Port Chester, NY. Her website Food Heaven Made Easy is a collaboration with fellow dietician Jessica Jones where they offer education and support to transform the way you eat. They have been featured on NBC News, Self Magazine, Essence, Real Simple and many other publications. And, they are also advocates of bringing more people of color into the field.

PLUS: The Weekly Nutrition Challenge!

MENTIONED ON SHOW: Find out which staple is always in Wendy Lopez's grocery cart…

Culture As Part Of The Nutrition Conversation How your cultural background affects the foods you choose to eat and enjoy. How to work with your cultural tastes to eat healthy. Working With What Is Available In Your Neighborhood What if the produce isn't the best quality in your supermarket. What foods to start with. Eating Healthy On A Budget How to find healthy foods if your neighborhood doesn't have a natural market. Which foods are most cost effective. Which foods can replace the more costly health foods. How meal planning can play a part of eating cheap. Call For Dietitians From Different Backgrounds And Experiences We need providers that are diverse. Section on Wendy's website: Dietitian Spotlight highlights dietitians of color as well as other dietitians that are doing interesting work. LINKS FROM SHOW: Wendy Lopez, MS, RD, CDE Website: foodheavenmadeeasy.com Dietitian Spotlight

Wendy's Links Instagram: https://www.instagram.com/foodheavenshow/ Facebook: https://www.facebook.com/FoodHeavenMadeEasy Twitter: https://twitter.com/foodheavenshow

The Hidden Benefits Of Menu Planning: Chat With Danielle Omar (Mary's Podcast)

The Avocado Advantage (Mary's Podcast)

How To Live To Be 100: The Secret Nutritional Hill of Beans (Mary's video)

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!

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:

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

Food Sleuth / Melinda Carr Hemmelgarn

http://food-sleuth.blogspot.com/

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

Get the health benefits of turmeric: the bulb, the spice, the miracle worker! This incredible food can protect against cancer and inflammation all while it supports your brain, heart and liver. Listen to this week's show to learn about how turmeric can help you and how to get more of it in your diet through cooking and supplements and a little something called "Golden Milk". PLUS: The Weekly Nutrition Challenge!

Episode Includes:

What is Turmeric?

• Where does turmeric come from?
• What does it look like in whole form?
• What is curcumin and why is it important?

The Benefits of Turmeric

• How does curcumin protect against cancer?
• Is it anti-inflammatory?
• What does it do for your brain, heart and liver?

Turmeric Uses

• How can you cook with turmeric?
• What about other ways to get your daily dose?
• What is the trick to make turmeric more effective?
• Mary's recipe for Golden Milk

Turmeric Side Effects

• When should you avoid turmeric?

MENTIONED ON SHOW:

FULL SHOW NOTES AT:

http://marypurdy.co/turmeric-benefits-episode-40/

Mary's Favorite Curcumin Supplements

• Look for a supplement with a fat source and if possible the compound in pepper called "piperine"

Jarrow

Gaia - Golden Milk (best heated)

Bioclinic Naturals - Theracurin

HEALTH IQ

https://www.healthiq.com/MNS

Life insurance for health conscious people. Vegetarians in the house say "yo!" Use this link to get a free quote or mention the promo code "MNS" when you talk to a Health IQ agent. Help support our show at no cost to you. :)

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. Join the weekly conversation! Episodes come out weekly.

http://marypurdy.co/marys-nutrition-show/

Subscribe and Review on Podcasts App (and 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 NEW BOOK

http://marypurdy.co/book

DOWNLOAD MARY'S FREE 2-DAY BODY RESET DOC

http://marypurdy.co/2-day-body-reset

MARY PURDY LINKS:

https://www.facebook.com/MaryPurdyRD/

https://twitter.com/MaryPurdyHere

https://www.youtube.com/MaryPurdy

https://MaryPurdy.co

DISCLAIMERS:

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.

Skin is honest. It tells you about your internal health. If you or someone you know has eczema, acne, psoriasis, or other skin issues--OR if you're interested in glowing, super healthy skin, give a listen. We chat with Christa Biegler who knows a bunch about eczema and other skin issues. PLUS: The Weekly Nutrition Challenge!

Episode Includes:

• How your skin is a reflection of your internal health.
• How does your immune system affect the skin?
• How does one's gut health affect skin health?
• What are some common foods that affect the skin?
• Did you know? -- there are 8 different types of eczema.
• What is exactly is eczema?
• Might eliminating certain foods help skin issues?
• Which foods and nutrients help nourish skin?
• When and how to integrate zinc, vitamin A, vitamin D, and omega-3's.
• Can cruciferous veggies help?
• What is black lava salt? (an unanswered mystery)
• The Weekly Nutrition Challenge!

MENTIONED ON SHOW:

CHRSITA BIEGLER

https://www.christabiegler.com/

HEALTH IQ

https://www.healthiq.com/MNS

Life insurance for health conscious people. Vegetarians in the house say "yo!" Use this link to get a free quote or mention the promo code "MNS" when you talk to a Health IQ agent. Help support our show at no cost to you. :)

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. Join the weekly conversation! Episodes come out weekly.

http://marypurdy.co/marys-nutrition-show/

Subscribe and Review on Podcasts App (and 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 NEW BOOK

http://marypurdy.co/book

DOWNLOAD MARY'S FREE 2-DAY BODY RESET DOC

http://marypurdy.co/2-day-body-reset

MARY PURDY LINKS:

https://www.facebook.com/MaryPurdyRD/

https://twitter.com/MaryPurdyHere

https://www.youtube.com/MaryPurdy

https://MaryPurdy.co

DISCLAIMERS:

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.

The avocado is a little miracle food. Host Mary Purdy, nutrition expert and Registered Dietitian, takes you on a tour of WHY the avocado is so powerful and HOW to make the most of it. PLUS: The Weekly Nutrition Challenge!

Episode Includes:

• The impressive fiber content in avocados.
• Understanding monounsaturated fat in the avocado.
• Avocado's power to help with weight maintenance.
• It's high in vitamins and minerals!
• Helpful for cellular function (hint: Potassium).
• Helpful for bone health (hint: Vitamin K).
• Helpful for heart health (hint: Folate).
• Antioxidants called carotenoid, protective against cancer.
• Is the avocado high or low in protein?
• Is this a fruit or vegetable?
• The nutritional importance of scooping out ALL of the "meat."
• Practical ideas of how to get more avocado into your life.
• The Weekly Nutrition Challenge!

MENTIONED ON SHOW:

HEALTH IQ

https://www.healthiq.com/MNS

Life insurance for health conscious people. Vegetarians in the house say "yo!" Use this link to get a free quote or mention the promo code "MNS" when you talk to a Health IQ agent. Help support our show at no cost to you. :)

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. Join the weekly conversation! Episodes come out weekly.

http://marypurdy.co/marys-nutrition-show/

Subscribe and Review on Podcasts App (and iTunes):

https://itunes.apple.com/us/podcast/marys-nutrition-show/id1245983321

ANOTHER NUTRITION PODCAST

Real Food Radio (By Ayla Withee & Nicole Holovach)

https://itunes.apple.com/us/podcast/real-food-radio/id1063747920?mt=2

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 NEW BOOK

http://marypurdy.co/book

DOWNLOAD MARY'S FREE 2-DAY BODY RESET DOC

http://marypurdy.co/2-day-body-reset

MARY PURDY LINKS:

https://www.facebook.com/MaryPurdyRD/

https://twitter.com/MaryPurdyHere

https://www.youtube.com/MaryPurdy

https://MaryPurdy.co

DISCLAIMERS:

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.

Here's our Valentine's Day gift to you: good news about chocolate! Now, this isn't permission to consume indiscriminately, so tune in to get the ins and outs of chocolate from our resident Host, nutrition expert, and Registered Dietitian. PLUS: The Weekly Nutrition Challenge!

Episode Includes:

• How cacao protects blood vessel lining (hint: high in flavonols!)
• How the cacao bean supports blood pressure.
• What is theobromine? And vasodilators?!
• Is chocolate a stimulant?
• The surprising news about fiber in chocolate.
• Saturated fat considerations.
• Did we mention antioxidants?
• How to get more chocolate into your life.
• The deal with cacao nibs.
• Use chocolate in a savory dish.
• Reasons to choose high quality chocolate.
• The Weekly Nutrition Challenge!

MENTIONED ON SHOW:

HEALTH IQ

https://www.healthiq.com/MNS

Life insurance for health conscious people. Vegetarians in the house say "yo!" Use this link to get a free quote or mention the promo code "MNS" when you talk to a Health IQ agent. Help support our show at no cost to you. :)

FOOD HEAVEN MADE EASY (NUTRITION PODCAST)

https://foodheavenmadeeasy.com/podcast/

THEO'S CHOCOLATE (one of our favorite local brands!)

https://www.theochocolate.com/

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. Join the weekly conversation! Episodes come out weekly.

http://marypurdy.co/marys-nutrition-show/

Subscribe & Review on Podcasts App (and 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 NEW BOOK

http://marypurdy.co/book

DOWNLOAD MARY'S FREE 2-DAY BODY RESET DOC

http://marypurdy.co/2-day-body-reset

MARY PURDY LINKS:

https://www.facebook.com/MaryPurdyRD/

https://twitter.com/MaryPurdyHere

https://www.youtube.com/MaryPurdy

https://MaryPurdy.co

DISCLAIMERS:

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.

Did you know-- 20 million Americans have some kind of thyroid condition and 60% of them don't realize it? Yes! Twelve percent of the population is going to develop some sort of thyroid condition-- maybe someone you love. Get the scoop and reduce your risk by eating and cooking right. Join this chat with thyroid expert and author Lisa Markley, Registered Dietitian Nutritionist. PLUS: A give-away of Lisa's book!

Episode Includes:

• What is the thyroid and what does it do?
• What is Hashimoto's Disease? -- 2 personal stories.
• Thyroid is nutrient dependent. What does it need?
• The role of Iodine, Tyrosine, Magnesium, Zinc, Vitamin A?
• What is T3 and T4?
• Crafty and delicious way to get more iodine in the diet.
• Are cruciferous veggies a no-no or yes-yes?
• Goitrogens, toxins, and thyroid function.
• Strategies for avoiding toxins and contaminants.
• Considerations of endocrine disruptors.
• What's a Hug in a Mug?
• The Weekly Nutrition Challenge (from Lisa).
• A BOOK GIVE-AWAY!

BOOK GIVE-AWAY

To be eligible:

1) Find our Facebook post about this episode (#36).

https://www.facebook.com/MaryPurdyRD/posts/

2) Make a comment on the post.

3) Your mailing address must be within the USA.

THE ESSENTIAL THYROID COOKBOOK by Lisa Markley, MS, RDN & Jill Grunewald, HNC

https://thyroidcookbook.com/

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. Join the weekly conversation! Episodes come out weekly.

http://marypurdy.co/marys-nutrition-show/

Subscribe & Review on iTunes/Podcasts App:

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 NEW BOOK

http://marypurdy.co/book

DOWNLOAD MARY'S FREE 2-DAY BODY RESET DOC

http://marypurdy.co/2-day-body-reset

MARY PURDY LINKS:

https://www.facebook.com/MaryPurdyRD/

https://twitter.com/MaryPurdyHere

https://www.youtube.com/MaryPurdy

https://MaryPurdy.co

DISCLAIMERS:

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.

Does meal planning sound sexy? What if we told you that it can save you mucho time and money? Join us for a chat with meal planning expert, Registered Dietitian Danielle Omar. PLUS: The Weekly Nutrition Challenge.

Episode Includes:

• Theory and benefits of meal planning.
• Prepping a kitchen, including essential equipment.
• Assessing your pantry for necessary ingredients.
• Getting recipes in order & creating a shopping list.
• Tips for grocery shopping.
• Helpful tools & trackers.
• Calendar considerations when meal planning.
• Discover Danielle Omar's favorite veggie. :)
• The Weekly Nutrition Challenge!

DANIELLE OMAR'S FREE MEAL PLANNING COURSE

https://www.foodconfidence.com/getfearless/

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. Join the weekly conversation! Episodes come out weekly on Thursdays.

http://marypurdy.co/marys-nutrition-show/

Subscribe & Review on iTunes/Podcasts App:

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 NEW BOOK

http://marypurdy.co/book

DOWNLOAD MARY'S FREE 2-DAY BODY RESET DOC

http://marypurdy.co/2-day-body-reset

DISCLAIMERS:

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.

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. PLUS: The Weekly Nutrition Challenge.

Episode Includes:

• WHY should you consider a "body reset?"
• How to do a body reset.
• Important foods & beverages to avoid during your body reset.
• Essential foods & bevs to consume during the reset.
• How to keep this 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.
• The Weekly Nutrition Challenge!

DOWNLOAD THE FREE 2-DAY BODY RESET DOC

http://marypurdy.co/2-day-body-reset

MARY'S NEW BOOK

http://marypurdy.co/book

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. Join the weekly conversation! Episodes come out weekly on Thursdays.

http://marypurdy.co/marys-nutrition-show/

Subscribe & Review on iTunes/Podcasts App:

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!

DISCLAIMERS:

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.