The 'Sader Digest

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Brad and Alex are back, and this time, they’ve brought in a ringer, Darlene Menz, nurse practitioner and lifestyle medicine pro. She and Alex recently got certified in Lifestyle Medicine, which basically means they know all the science-backed ways to keep people healthy before they even get sick.

The crew dives into the six pillars of lifestyle medicine (spoiler: it’s all the things your doctor tells you to do but in a way that actually makes sense), from eating more plants to actually getting enough sleep. Darlene breaks down why more young people are dealing with high blood pressure and pre-diabetes (don't forget high cholesterol too), while Brad explains how Holy Cross Dining is making plant-based eating actually delicious.

They also connect the dots to the Okanagan Charter, Holy Cross’s push to become a health-promoting campus, and whether college students can really be convinced to swap energy drinks for whole grains. (The jury’s still out.)

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Welcome back to the Sader  Digest, where Brad  and Alex  dive deep into the wild world of kitchen gear.  They look at the good, the bad, and the utterly useless. From pots and pans that might cost you your rent money to knives sharp enough to cut through the toughest of meal prep, we’ve got it all covered.

Brad’s about to drop some wisdom on pots—what makes them good, and which ones make you question your life choices. We also dissect what makes a good knife... and trust us, it's not just about how sharp it looks on Instagram. 

But wait, there’s more! Stick around for a hilarious rant about those useless kitchen gadgets you got as a gift and never use—looking at you, pineapple corer—and the ones that’ll make you feel like a culinary genius with just a flick of your wrist. Join us for laughs, some questionable cooking advice, and definitely too many references to things that should never be bought on sale.

Subscribe now, or risk using that sad, sad non-stick frying pan you’ve had since college. Trust us, it’s worth it.

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Brad and Alex are back, jittery as ever, to tackle one of college life’s biggest fuel sources: caffeine. Whether you’re a coffee purist, an energy drink enthusiast, or someone who just mainlines espresso shots between classes, this episode is for you.

We’re breaking down the buzz—literally. Are Celsius and Monster secretly just adult Capri Suns with a side of heart palpitations? Is your morning coffee ritual actually a well-disguised caffeine addiction? And how much caffeine is too much before you start vibrating into another dimension?

We’ll also get into hydration myths, sleep struggles, and whether caffeine is making us all super productive or just super anxious. So grab a coffee (but maybe don’t chug a Bang mid-episode), and let’s get into it!

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This week on The Sader Digest, we sit down with Joy LaGrutta from the Office of Student Wellness and Education to talk about all things wellness at Holy Cross. From the surprisingly life-changing massage chairs at Ciampi-Condron to the rise of substance-free housing, we dive into how students are taking wellness to the next level.

Joy shares some tips on surviving big holidays like St. Patrick’s Day—spoiler alert: breakfast is key—and we chat about how skipping meals while drinking is pretty much a guaranteed way to end up in the regret zone. Plus, Joy gives us the lowdown on an exciting new run-siliency program, because let’s face it, we could all use a little help bouncing back from those inevitable college challenges.

So, if you’re ready to hear about the coolest wellness initiatives, the best ways to get your life back on track, and how to make the most of campus resources, this episode is for you. 

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In this episode of The 'Sader Digest, Brad and Alex get into the juicy details of protein (the Third and Final Macro)—breaking down what it is, why it’s important, and how to find the right balance in your diet. From the environmental impact of meat (yes, we’re talking about cow farts) to how protein can boost your health, they cover it all. Brad shares his gardening triumphs (and zucchini overloads) and reveals how he sneaks in more plant-based ingredients to create tasty, sustainable meals. The duo dives into the benefits of shifting the focus away from meat, highlighting how plant-forward eating can reduce inflammation, lower your risk of chronic diseases, and even improve your longevity.

They also chat about combining different plant proteins (hello, rice and beans!) to make sure you're getting all the essential amino acids without relying solely on animal products. But don’t worry, they’re not here to make you feel guilty about your love for a good steak! Instead, they encourage moderation, variety, and finding the right balance in your meals. So whether you’re a die-hard carnivore or a dedicated plant-eater, this episode will give you fresh ideas and practical tips on optimizing your protein game for better health, sustainability, and delicious meals. Tune in and get ready to rethink how you fuel your body—without sacrificing flavor!

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In the 3rd episode of The Sader Digest, Brad  and Alex  are digging into one of the most misunderstood food groups: fats! From the “bad guys” to the “good guys,” they break down the essential role fats play in our diets. You’ll hear about the difference between those solid, artery-clogging saturated fats (think butter) and the heart-healthy unsaturated fats (olive oil, we’re looking at you!).

But it’s not all doom and gloom—Alex and Brad dive into why fats are crucial for our health. They’ll also take you on a journey through the world of omega-3s and omega-6s, the essential fatty acids your body can’t make on its own, but desperately needs. Think salmon, chia seeds, and walnuts—yum!

Plus, discover how fats help your body soak up essential vitamins like A, D, E, and K (even though Brad miss speaks about Vitamin E -Thanks Alex for correcting him!). And, of course, no fat talk is complete without some history: they touch on the rise and fall of low-fat diets and how moderation is the key. They also tackle the truth about trans fats and hydrogenated oils, the villainous fats that have earned a permanent ban. Get ready for a fun and flavorful deep dive into all things fat—it’s time to rethink your relationship with this essential nutrient!

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In Episode 2 of The 'Sader Digest:  Brad  and Alex  dive into the fascinating world of carbohydrates—good carbs vs. bad carbs. They explore why carbs are essential as the body's primary energy source and break down the science behind digestion, fiber, and blood sugar regulation.

The episode highlights the benefits of whole grains, fruits, and vegetables as “good carbs” that promote sustained energy, gut health, and overall wellness. They discuss how refined grains like white rice, bread, and pasta spike blood sugar and provide little nutritional value, while whole grains like quinoa, farro, and millet offer sustained energy and essential nutrients. 

Brad and Alex also examine the role of sugars in our diets, including the differences between natural sugars and added sugars, and why artificial sweeteners aren’t a better choice. Finally, we look at how processed foods contribute to chronic diseases and  health issue , offering tips for making smarter, more nutritious food choices. 

Tune in to learn how to fuel your body the right way and why fiber should be your new best friend!

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Welcome to the first episode of The 'Sader Digest: A Food, Wellness, and Health Podcast, the official Holy Cross podcast on nutrition and well-being! Hosted by Bradley Shannon,  Director of Culinary Development and Nutrition, and Alex Weld, a board-certified lifestyle medicine nurse practitioner and self-proclaimed foodie, this episode explores the essentials of health and wellness on campus.

We introduce Holy Cross's commitment to the Okanagan Charter and the concept of promoting lifelong well-being for students and the community. Bradley and Alex dive into the basics of macronutrients—carbohydrates, fats, and proteins—discussing their roles in energy, health, and sustainability. Learn how to differentiate between "good" and "bad" carbs and fats, why quality matters, and how to make informed food choices both on campus and beyond.

With analogies, practical tips, and expert insight, this episode is a must-listen for anyone looking to take a balanced, sustainable approach to nutrition. Stay tuned for future episodes where we’ll take a deeper dive into each macro and more!