My Wife the Dietitian

Is weight loss about willpower and trying harder to refrain from eating? Calories in vs calories out is a message that many dieters receive about losing weight effectively.

These are two of the myths that we discuss today, along with some other top diet myths, with a leading expert in the field of health and nutrition.

Ashley Koff, RD wrote the book "Your Best Shot" about GLP-1 antagonist medications and other weight management resources, to help people with their health and weight in our obesogenic environment.

Rob and Sandra do a deep dive into these issues with Ashley to help understand the complexities about weight and health.

As the summer weather starts to heat up, we thought we'd revisit our hydration quiz from a few years ago. Follow along and see how you do!

What are some signs of dehydration?

How can being dehydrated affect the body?

Is the ‘gallon challenge’ really needed to get enough water in a day ?

What are some practical strategies to get more fluid in your daily intake?

These are some of the questions that Sandra asks Rob in this soaking wet episode.

Episodes mentioned include:

Nutrition Nuggets 17 - How Much Water Should You Drink Each Day?

https://youtu.be/4Z3l4BGtk8o

Episode 70 - Diet for Kidney Stones with Melanie Betz, RD

https://youtu.be/4_vPGgJxjTs

Episode 32 - Skin Health

https://youtu.be/yBZq_56StOI

Nutrition Nuggets 1 - Food and Mood

https://youtu.be/CLE5rGYR4XA

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What's the difference between taste and flavour?

Such a great question from a listener.

Sandra and Rob discuss how taste and flavour have distinct properties when it comes to the sensory experience of enjoying a meal, with all of it's complexities, including taste, texture, temperature, smell and how it looks. Flavour experience can encompass a multi-sensory sensation to help create the overall experience of eating a meal.

Episodes mentioned include:

Ep. 25. How to Curb Cravings when You're Addicted to Sweets

https://youtu.be/_gNAD5JuyzQ?si=DPpYIV1YdskjUQGW

Ep. 75. Sugar, Honey and All Things Sweet

https://youtu.be/0mIZqSD8iEo?si=nExdBtnp-k6lUYau

Ep. 229. Bitter Foods Health Benefits

https://youtu.be/upghd_ymBxg?si=_ZjKt76FcVpmboY7

Ep. 131. Spice Up Your Taste Buds with Moroccan Chef Bouchra Savard

https://youtu.be/yNMvwXB0jbs?si=t3fyAOlEjCbdPT_d

Ep. 102. Rock Star Chef to the Celebrities with John Desbiens

https://youtu.be/XfMmuLh3w6M?si=_6GFQ80xee0JRjHs

Ep. 81. Kitchen - Behind the Scenes in A Pub with Chef Brent Blake

https://youtu.be/-d_4GU4DY7Q?si=ay_5XFGE8w8zMXNi

Nutrition Nuggets 70. Best Herbs for the Kitchen

https://youtu.be/BF7vleVzSeA?si=EBBY-VfaDCrTXRM0

Nutrition Nuggets 104. Healthy Sauces to Spice up Your Food

https://youtu.be/Rm11KwdpQ5E?si=RGJW1jsIKR5AZf9G

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To our valued and dedicated listeners, we wanted to give you an update for our summer broadcasting schedule. We will be releasing one episode a week as we pause the Nutrition Nuggets episodes throughout the summer. We encourage you to meander through our library of previous content as there are lots of gems worthy of another listen.

Check out some of our favourites, such as:

Nutrition Nuggets 156. Is Fibre Maxxing Healthy?

https://youtu.be/kRymLP79U9k?si=jpue4WxKHWg8l1tG

Nutrition Nuggets 100. How Eating More Can Help You Lose Weight

https://youtu.be/pHgj6xtAVPQ?si=g6fic0Gl7hC1WLGB

Nutrition Nuggets 51. Easy Bean Ideas

https://youtu.be/K6GtxJ2sk8c?si=WRWSVb604vzih3j9

Nutrition Nuggets 136. Wheat Germ - The Forgotten Superfood You Need

https://youtu.be/OCXuUQ1Y5GQ?si=jXhD1dYCpM7ch3Jl

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On today's episode, we get to pick Dr. Dean Elbe's brain again about food and medication interactions. It's another installment of Ask the Pharmacist with Dr. Dean Elbe.

We have two questions from listeners, plus, some funny stories about warning ads for different medications.

We discuss some medications for osteoporosis and long-term side effects, plus caffeine and anti-anxiety medications and hot flushes for women.

This episode is fun, lively and full of comprehensive information for our resident pharmacist.

Episodes mentioned include:

Ep.207. Food and Medications with Pharmacist, Dr. Dean Elbe

What a nice surprise that Sandra got from her son last week.

For a belated Mother's Day meal, Sam made an incredible salad (with many of the ingredients added that he used to hate to eat as a kid!).

What ingredients made it so delicious and why was it so healthy?

Tune in to hear this delicious, unconventional combination of foods that turned Sandra's dinner salad into a memorable meal.

Episodes mentioned included:

Nutrition Nuggets 54. How to Make Your Salad A Meal

https://youtu.be/36oR2ltOuy0?si=neXbf3-BzkTrmoyN

Nutrition Nuggets 134. Dense Bean Salad Recipe

https://youtu.be/RgtIwlW6SgY?si=FjQbdDdB6fYKlqFP

Nutrition Nuggets 72. Why Are Greens So Important?

https://youtu.be/Hio4uTJsi8E?si=0ibtEd-PRjfPjY6p

Nutrition Nuggets 128. Why You Need To Eat A Variety of Veggies

https://youtu.be/Kb9qD9ly1fA?si=HKTqsPgc8PmCusak

Nutrition Nuggets 118. Fibre and Protein Lunch Ideas

https://youtu.be/gywh7fG0hm4?si=1xTlKpc8HW-PbXYm

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There are five tastes that we have as humans and one helps protect us from poisonous and toxic substances. The sensitivity to bitter taste is highly individual and there are thirty different genes responsible for sensing bitter flavour.

This may account for the taste preferences and dislikes for some people with a discerning palate. Many 'pickier eaters' may be 'supertasters' of bitter flavours.

Including bitter foods can be a very important strategy to help with bile health, liver support, balancing cholesterol levels and regulation of appetite, so, they are worthwhile to start to try to include more in the week.

Sandra and Rob discuss bitter foods for your bile and how these help with gallbladder health and can help with preventing chronic diseases, including cancer, heart disease, diabetes and inflammatory conditions.

Episodes mentioned, include:

Ep. 54. Gallbladder Health, Bile and Smiles

Cherry season is almost upon us, so we thought we'd revisit our cherry episode from last year. Enjoy🍒

"The day when doctor's say take 10 cherries and call me in the morning" may not be far off, according to a recent Newsweek article.

Taken from the book ⁠'The 150 Healthiest Foods on Earth'⁠ by Jonny Bowden PhD, tis the season...summer season, that is, for cherries to be dripping off the trees.

This fruit holds historical significance and is beneficial for health for several reasons, as Rob and Sandra discuss in this Nutrition Nuggets.

Some details regarding cherry's history were discussed, and some information was taken from:

⁠Food Lover's Companion by Sharon and Ron Herbst⁠ https://en.wikipedia.org/wiki/Food_Lover%27s_Companion

⁠

Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis⁠ https://pubmed.ncbi.nlm.nih.gov/33440334/

⁠A Review of the Health Benefits of Cherries⁠

https://www.mdpi.com/2072-6643/10/3/368

Effect of tart cherry juice on risk of gout attacks: protocol for a randomised controlled trial

https://pubmed.ncbi.nlm.nih.gov/32179562/

Cherry consumption and decreased risk of recurrent gout attacks https://pubmed.ncbi.nlm.nih.gov/23023818/

Is there a role for cherries in the management of gout?https://pmc.ncbi.nlm.nih.gov/articles/PMC6535740/

Book - ⁠Foods That Fight Cancer⁠ by Richard Beliveau, PhD Denis Gringras, PhD

https://www.amazon.ca/Foods-That-Fight-Cancer-Preventing/dp/0771011350

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Does eating a snack before bed help you sleep? Today, we take a question from a listener about the health effects of eating before bed.

Sandra and Rob discuss some of the pros and cons of having an evening snack. We talk about who may benefit from eating at night, what foods to include, plus, the health reasons and ways that the snack may benefit your sleep.

Episodes mentioned include:

Ep. 192. Tips for a Good Night Sleep https://youtu.be/CPbAOmXnZ_Q?si=1IVEfdyOIws1PAK-

Ep. 103. Intermittent Fasting - Differences for Men and Women for a Weight Loss Strategy

https://youtu.be/N-ovESwYCdY?si=6CP7MehNUh7Qm_ck

Ep. 182. Healthy Snacking Strategies

https://youtu.be/EKLK-yeXsWA?si=X_eQJ0t8dwkjR5NR

Ep. 211. Transform Your Health By Changing How You Snack

https://youtu.be/CS-LCnnmbes?si=amsrnp0lvpCMkOeY

Nutrition Nuggets 18. Homemade Smoothies

https://youtu.be/nxDedM66Tdo?si=P9yVitEKfxmerLmP

Ep. 171. Break The Fast and Fuel Your Day

https://youtu.be/5SWUgc1j2m8?si=XX5kM34X2gCaXWgy

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This is one of our very first episodes from five years ago! It's a great episode on reading labels, and understanding how to make healthy choices when you're shopping. Learn what the 'nutrition facts' are, which items to avoid on the ingredient list, as well as some tips for understanding the marketing claims used by food manufacturers.  

It's a big 'nugget', but definitely one you don't want to miss!

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The weight loss industry and tools for the public are growing, as is the obesity epidemic.

1 in 8 North Americans are taking GLP-1s to help with appetite and weight management, as we live in a fast forward, fast food, and obesogenic environment.

Today, Sandra and Rob discuss how we are living in an environment of impaired eating in so many respects, which is leading to the growing obesity epidemic.

Episodes that we refer to, for listeners to check out, include:

Ep 74. Craving Change with Wendy Shah, RD

https://youtu.be/NOlCc7eqsj0?si=UHRhuMae2TjhwvPD

Ep 180. Navigating GLP1 Weight Loss Meds with Ana Reisdorf, RD of GLP1hub.com

https://youtu.be/yR9rmLwedp8?si=5XwTXckE5lXwM8-d

Ep 152. Ozempic and Weight Loss Meds with Rhonda Krick, RD

https://youtu.be/W5YHRtIliwE?si=RL_LCUsDymZ-9_1y

Ep 25. How to Curb Cravings When You Feel Addicted to Sweets - Sugar Cravings

https://youtu.be/_gNAD5JuyzQ?si=ok9LLPFZZHK0HHCB

Ep 112. How To Stop Food Addiction with Dr. Vera Tarman

https://youtu.be/1ZYtoNIxJh4?si=pt910eCULEFGei1M

Ep 134. Shift Work in the Sky from a Former Flight Attendant

https://youtu.be/wEyHVJNqTLg?si=mNzPWUDwFAAUCqxq

Ep 62. Shift Work, Sleep, Eating and Health

https://youtu.be/6kdeNUutBPs?si=pqBTAj5FMaI0LHgc

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How does eating MORE food actually help to lose weight?

We're not talking about any and all food.....we're talking about food with nutritional density. Instead of counting calories and restricting every mouthful of food, so that you feel like you are depriving yourself and it feels soul sucking to get through your day, we are talking about having a plan and being organized to include all of the nutrients that your body needs and craves to operate at its best.

Stay tuned to hear how you can eat more food to lose weight and feel better.

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A fun episode with some great info for everyone. Revisited from July 2023.

Today, we have a spicy conversation with retired athlete, and now dietitian, Lizzie Briasco, RD. She uncovers the layers of the mindset, identity, diet and nutrition of athletes, who have been training for years for their sport. How do they transition into life after sport? What happens with the mindset shift?

Some gems/quotes from our interview. Lizzie states:

"Be who you needed when you were younger"

"Food is more than fuel, you are more than a body, life is more than sport"

"Ready to make life after sport, suck less and mean more"

This interview is so interesting and very entertaining to listen to.

When you're getting healthier and on a new path for wellness, eating out can have it's challenges. Portion sizes of meal items, ingredients that you don't necessarily want in your food, and methods of cooking, like deep frying, can all throw your health plan off kilter.

Rob and Sandra discuss some methods to navigate restaurant choices and eating out to help keep on track for health.

Episodes mentioned, include:

Ep 81. Kitchen - Behind The Scenes in a Pub - with Brent Blake, Chef and GM

https://youtu.be/-d_4GU4DY7Q?si=ysOAOoIkz-WUG5jM

Ep 66. Portion Distortion: 9 Ways to Control Portion Creep

https://youtu.be/jA2iIMJLbdI?si=rZ39delegimER1QZ

Nutrition Nuggets 37. Are You a Buddha or a Poke - Grain Bowl That Is!

https://youtu.be/im8QVUSp6KU?si=9veKRbjhhrg8SqAC

Ep 50. Holiday Health

https://youtu.be/GFuWg4usK6A?si=C9fLJ6mgCB6HgwQn

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Today we help another listener, who is vegetarian and needs to increase her blood ferritin levels, as she has iron deficiency and wants to eat foods that support her iron stores.

Sandra and Rob discuss ways to help with nutrition and her food choices. We look at heme and non-heme differences in certain foods, plus, various food combinations to increase iron absorption.

Episodes mentioned in this episode include:

Ep 56. Iron Rich Foods to Prevent Deficiency

https://youtu.be/UcwqHk4bV94?si=JZKnJMyXFsTuhFhQ

Ep 148. Nutrition Tips for Iron Deficiency

https://youtu.be/g66WqFOfPQI?si=ILScYVsERUcLL9rJ

Ep 183. Fertility Issues with Plant Based Diets

https://youtu.be/Yixj-goSXpw?si=ZulP6qggc_ATJb8x

Nutrition Nuggets 60. Hummus and All of It's Faces

https://youtu.be/1ZypOgpSMQw?si=iANvGZvXM_TKafDz

Nutrition Nuggets 72. Why Are Greens So Important?

https://youtu.be/Hio4uTJsi8E?si=fc_1shluIKKwmo8z

Nutrition Nuggets 51. Easy Bean Ideas

https://youtu.be/K6GtxJ2sk8c?si=wEIIf7SiEidkPbGK

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Revisited from April 2025

What's the difference between sugar and added sugars, and do they affect my body in the same way? This is a great question from a listener that we address today.

I think we all know that there's a lot of sugar in the typical North American diet. Many of the foods that we buy from the store have an assortment of added sugars with various names and from different sources.

Having too much total sugar can be detrimental to our health and may promote inflammation. It could also damage blood vessels, affect the gut in a negative way, and have ripple effects on most of our body systems and long-term health.

In examining different types of sugar, we can ask ourselves, is this sugar ok, or is it the kind I'm supposed to avoid? Is there a difference in the body? How much can I have in a day? So many good questions about sugar.

In answering this listener's question, Rob and Sandra cover some basics around carbohydrates, complex and simple sugars, with some information around where sugar is in our typical diet and what foods have 'natural' sugars and which ones have added sugars. Talk about a sweet episode to tune in to!:)

Episodes mentioned include:

We all use granola bars or protein bars in our lunch boxes or throughout the week at one time or another. Many people rely on them regularly to help get through the workday or for recess at school.

Are granola, protein, and fiber bars healthy? What are some of the differences, when comparing products on the shelf to bring home to the family?

Today, we have a comprehensive discussion with Kelsey Kunik, RD from Graciously Nourished, about feeding kids as busy parents, and some reasons why people may choose one bar over another. Kelsey is a seasoned nutrition writer and has done numerous product comparisons and food reviews.

We discuss some common brands of granola and protein bars to help listeners make some educated choices around what snacks to include in their day.

Episodes mentioned, include:

Ep. 38. 10 Foods That Aren't As Healthy As You Think

https://youtu.be/8ozHuvbKw7I?si=TNjxW8hvj1wNN9ux

Nutrition Nugget 32. High Protein, Low Carb Snacks Ideas (20 Options)

https://youtu.be/kg2MI2pJs_U?si=hGHO7-60XgKnd889

Nutrition Nuggets 156. Is Fibre Maxxing Healthy?

https://youtu.be/kRymLP79U9k?si=CG-RLQnNCW9--sxE

Check out Kelsey's pages here:

https://graciouslynourished.com/category/reviews/

https://www.instagram.com/graciouslynourished/

https://www.healthline.com/authors/kelsey-lorencz-rdn

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Rye vs sourdough, which is healthier?

From a heart health, blood sugar, and digestion stand point, Sandra and Rob weigh the pros and cons of using each type of bread.

Episodes mentioned, include:

Ep 194. Reap The Health Benefits of Sourdough

https://youtu.be/Fvieoa6J38Y?si=DrirxRtyO8pbsMeC

Ep 109. Healthy Cornbread Recipes

https://youtu.be/SWJBfnjidPY?si=W1heV-x9Wv9E-Def

Ep. 140. Easy Ways to Add Fibre

https://youtu.be/3ywLwGcrMU8?si=4rlsqmJMlZUb0YmL

Nutrition Nuggets 155. Is Fiber Maxxing Healthy?

https://youtu.be/kRymLP79U9k?si=QnqCS25vktTXfKYV

Ep 143. Fibre and Protein Meal Ideas

https://youtu.be/AkLL2t8ITdA?si=UxIc0tApTpZ0d22Y

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"I'm too old to exercise. It's better to just relax and take it easy, instead of exercising, as I get older."

These are some sentiments that we hear all the time and this question comes from a concerned listener, who's older mother is just not into moving her body much anymore.

Sandra and Rob discuss the principles of FITT, as people get older and how this fits into a healthy, active lifestyle.

Episodes mentioned include:

Nutrition Nuggets 97. Lower Blood Pressure with Five Minute Exercise

https://youtu.be/cyrrYjw6WyY?si=izmBKG3p3BIQUoBK

Nutrition Nuggets 61. What Kind of Exercise Should I Do?

https://youtu.be/kTQZyYJXBW4?si=GiF6BL-yvJmhf3f-

Episode 166. Increase Longevity with Daily Exercise

https://youtu.be/wrI7TG2xww0?si=Ao4uM0A-MLv7owWB

Nutrition Nuggets 113. Easy Office Exercises At Your Desk

https://youtu.be/TwCPB1hK2qc?si=60RXqxdlhgRJjjFk

Nutrition Nuggets 46. 12 Ways to Exercise a Healthy Body

https://youtu.be/19RF_NSAFT0?si=bmD3wgZaiNrMQcQK

Episode 136. Importance of Fitness for Seniors

https://youtu.be/VUClaBBJwKM?si=6WwxSZCPHNEU5tvz

Episode 212. How Does Walking Affect Blood Sugar Levels

https://youtu.be/kLLZyqX_hSI?si=yozqEL7hCj6zSRLH

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Would squeezing citrus fruit into water provide too much sugar and negate the benefits of drinking water?

This question comes from a longtime listener, who mainly drinks plain water, but also uses slices of fruit to flavour her beverage. She is wondering if juicing the fruit would add too much sugar.

Sandra and Rob peel back the layers of this question to help address this listener's concerns.

Episodes that are mentioned include:

Ep. 15. Chewing Your Way To Good Health

https://youtu.be/5PX9gW0V3ns?si=sQ5f9-uQkj_bdRnU

Nutrition Nuggets 108. The Remarkable Healing Power of Lemons

https://youtu.be/QRA-S-LfPQU?si=aY-Ctgi3WWoJfTiD

Nutrition Nuggets 17. How Much Water Should You Drink Each Day?

https://youtu.be/4Z3l4BGtk8o?si=vQU0QYqt0XuZGlZIV

Nutrition Nuggets 76. Is it Safe To Drink Water Before Meals

https://youtu.be/-5KgiTt3ysY?si=fzPIhvLRTSlQdeG2

Nutrition Nuggets 74. Are You Drinking Enough Water - Hydration Quiz

https://youtu.be/aQwv2mC3SdA?si=hN5ytBoT4_BkHDIc

Nutrition Nuggets 29. Cucumbers - What To Do with Lots of Homegrown Cukes

https://youtu.be/9fXkgnumzd4?si=JVWW6s_8bOTugVay

Ep. 216. Is It Ok to Drink Electrolytes Every Day?

https://youtu.be/XoUwLAXhBS4?si=uOMaa5NZa6VsT8Hi

Nutrition Nuggets 20. Health Halo of Different Drinks - Myths and Marketing

https://youtu.be/hFegf5Dfmjw?si=xxYS0EAJ3TbIoiwM

Ep. 165. The Surprising Health Benefits of Tea

https://youtu.be/hFegf5Dfmjw?si=xxYS0EAJ3TbIoiwM

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Are quinoa flakes a good healthy breakfast alternative to oats for someone with celiac disease?

This is a great question from a longtime listener.

Sandra and Rob discuss what quinoa flakes are, their nutritional composition compared to oats, and if they are a good alternative for breakfast.

Episodes mentioned, include:

Nutrition Nuggets 153. Why Steel Cut Oats Are Healthier

https://youtu.be/AhKxKT2DtQ4?si=YVJucLkBRbM2urtX

Ep. 84. Why Whole Grains Are Better For Blood Sugar Control

https://youtu.be/zJ2iHJHofEs?si=AKX4_R6EbM5_du2D

Ep. 148. Celiac Disease and Lifelong Gluten free Diet - Nutrition Issues and Concerns

https://youtu.be/NYQwFtwXG7I?si=08ukqniAr3yqOMEr

Ep. 48. Celiac Disease and Gluten Free Living

https://youtu.be/vMi_bqKlW8Q?si=2rHx3PpXbFBDgcuO

Ep. 170. Grains and Inflammation - Friend or Foe

https://youtu.be/OYPL4mKVkTk?si=fiWobUa5oJm2b0CB

Ep. 136. Wheat Germ - The Forgotten Super Food You Need

https://youtu.be/OCXuUQ1Y5GQ?si=pU4zeWkR7TbNrUZ_

Nutrition Nuggets 115. Farro - Discover the Health Benefits of This Ancient Grain

https://youtu.be/UW_b1NBE7hU?si=K8GAFP3G_w2_1XTD

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We thought we'd throw one more oldie at you. You know we love our beans so we'd thought we'd repost this episode from a few years back with all sorts of great bean ideas.

We've all heard the saying...."Beans, beans....they're good for your heart..." but, many people don't know how to cook with beans and what kind of recipes to make.

With so many Mediterranean cultures enjoying bean dishes, and the variety of different legumes, pulses, lentils and beans that are available in all sorts of forms, there are delicious bean dishes for everyone.

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Another blast from the past worthy of another listen!

A listener asks, "Does fermentation and pickling foods produce the same result?"

We cover what probiotics and prebiotics are, and how they are helpful for gut health, plus what helps with the balance for the gut biome.

Rob questions Sandra on a variety of topics relating to probiotics.

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

A great episode from Jan 2024. Lots of good reminders in this one!

Beginning a new year, turning over a new leaf, some people resolve to start new routines, such as eating breakfast again. The first meal of the day is a critical opportunity to set the tone of the day for including important vitamins/minerals, protein and fiber. There are many wholesome, healthy choices to break the fast in the morning.

Tune in to hear about 15 breakfast ideas that may be traditional, but, are not helping to start your day out on the right foot and some healthier options to include instead.

Enjoying the show? Consider leaving a 5 star review (if you loved it!), and/or sharing this episode with your friends and family :)

Are all trail mixes healthy? That depends.....Sandra and Rob check out a few options and discuss the ingredients and nutrition facts to compare apples to apples (trail mix to trail mix).

Episodes mentioned include:

Nutrition Nuggets 132. Edamame - The Ultimate Bean

https://youtu.be/wNFEJPnrLvU?si=9cLVuNRDC28TNdVr

Nutrition Nuggets 53. The Best Way to Add to Cranberries to Your Diet

https://youtu.be/Eq8RhJDpKh4?si=CDeAYysaVPIwRBaH

Nutrition Nuggets 32. High Protein Low Carb Snacks

https://youtu.be/kg2MI2pJs_U?si=MaEKiuyeaYMim6Za

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Feed a cold and starve a fever.....or is it the other way around?? How many times have you heard this old adage when you were sick?

Is there any truth to starving yourself when you're ill?

Sandra and Rob look at where this old wive's tale originated, what it means, and if there's any truth to it.

Episodes mentioned include:

Ep 216. Is It ok to Drink Electrolytes Every Day?

https://youtu.be/XoUwLAXhBS4?si=vwZflnt6tkiMcwYR

Ep 3. Immunity - Part 1. Eating Well To Maintain A Healthy Immune System

https://youtu.be/zyaZHJGvE3U?si=CgcU7yotusRln0f-

Ep. 4. Immunity Part 2. Eating Well To Maintain A Healthy Immune System

https://youtu.be/vP2mY_xiWiE?si=pElA2JlJYtFxPMol

Ep. 165. The Surprising Health Benefits of Tea

https://youtu.be/-a_NJYMksMM?si=GKcGGuodCY-aybvN

Ep. 138. The Secret To Great Tasting Soup

https://youtu.be/kCYZ5MDiM8M?si=wgBeCAIHlaisoV5U

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Are all frozen vegetable medleys low sodium? Rob thought so, and we analyzed the Nutrition Facts together to review the nutritional aspects of these freezer mixes. You may be surprised at what we uncover!

Episodes mentioned include:

Nutrition Nuggets 110. Freezer Staples, More Thank Just Frozen Peas

https://youtu.be/hcXMZcgJCYQ?si=YeWJpBBHP2TMbWGT

Nutrition Nuggets 31. Are Mushrooms Vegetables?

https://youtu.be/LTu7mYCbmwk?si=JmjyrU0Ke7ns1RxC

Nutrition Nuggets 87. Five Ways to Add More Vegetables to Your Diet

https://youtu.be/s85YuJhtd44?si=R1jy6I1pVUNTZrOh

Episode 162. Eat Your Winter Vegetables

https://youtu.be/CZo_Ylu79xU?si=iNpl6BOK8tf2GSoZ

Episode 128. Why You Need A Variety of Vegetables

https://youtu.be/Kb9qD9ly1fA?si=jMM8GAwmXh5kTtkD

Nutrition Nuggets 55. Are White Vegetables Part of The Rainbow

https://youtu.be/bp_MCkT6dMo?si=Z75MrjUhzqhYXOC7

Nutrition Nuggets 8. Potassium and Sodium Balance

https://youtu.be/xUR6GRhkGgo?si=hCCJNIY6wz2F_o2z

Episode 9. Food Labels - Understanding What It All Means

https://youtu.be/evstH75kcUA?si=KrjqDT-O7u8RCCAZ

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This is a great episode from June 2024. Well worth another listen. Enjoy!

An eating pattern or diet that works for you, may not work for your friend. There’s bio-individuality around body functions, behaviors and daily habits that affect our health.

With the 'diet du jour' with social media trends, the ‘all or nothing’ thinking of starting a perfect eating plan and getting thrown off schedule, is a common issue that many people have when embarking on a new diet or lifestyle change.

Black and white thinking and all or nothing thoughts can keep you stuck in procrastination and the cycle of negativity.

Today, we discuss these common struggles for people who are looking to improve their health and change the way they have tried behaviour change in the past.

Here's a fun little episode from a few years ago. Enjoy!

Going to the grocery store can feel like a trip that breaks the bank. Without enough planning and making a list of essential staples that are needed, it's easy to go over budget for food shopping.

In response to a listener question, we discuss 12 actionable strategies to save money on groceries.

We also refer back to:

⁠Ep 8 Grocery Tour⁠

https://youtu.be/uVZnvoyODBs

⁠Ep 78 Budget Friendly Grocery Tips with Joni Rampolla, RD ⁠

Will chia act like Metamucil for digestion? This great question from a listener is discussed.

Sandra and Rob talk about the various uses for Metamucil and compares this to the food source of fibre, in the nutritional powerhouse of chia seeds.

Episodes mentioned include:

Nutrition Nuggets 126. Flax, Chia, Hemp...Which is Best?

https://youtu.be/GN0YpnUIXEw?si=jQ6NkqLeyxLREDvt

Ep 33. Seeds, The Poor Cousins of Nuts, but Richer Nutritional Powerhouses

https://youtu.be/sruEEJLnJ00?si=F3giIqOa5zZsom08

Nutrition Nuggets 156. Is Fibre Maxxing Healthy?

https://youtu.be/kRymLP79U9k?si=QaWfj-eOCHh1L4J2

Ep. 215. Are you Under Muscled with Fitness Coach Lisa Duncan?

https://youtu.be/Sd3BXt2aojY?si=4uCnQNDSraAtCIgO

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As we age, we all lose muscle and as the old adage states, "use it or lose it"

Fitness coach Lisa Duncan, a returning guest to the podcast, says that our muscle is the currency of longevity, which helps to show the importance of having strength and lean muscle tissue, as you age to help protect your health.

We dive deep with Lisa about the dangers of being 'under muscled' and the critical role that muscle plays, as we age.

Episodes mentioned include :

Ep.60. Diet Culture and the Fitness Industry

https://youtu.be/r_9e814fd3c?si=ZlqM9wRPDvmgPdu9

Ep. 190. How To Stop Diet Culture Messaging with Madelaine Berg, RD

https://youtu.be/9u9IWtqmSQI?si=8JL5xBi0Uy0yyeHR

Ep. 202. The Hidden Dangers of Skinny Fat

https://youtu.be/Us0oEAPqQo8?si=OUHgZPTe2T508-JV

Diet Culture article by Lisa Duncan

https://sandragentleman.com/diet-culture-in-the-fitness-industry/

Look for Lisa on Facebook and Instagram under Activate Athletic Studio

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There's a new trend on TikTok called 'fiber maxxing' and Rob and Sandra discuss the pros and cons of this new diet strategy.

Episodes mentioned include:

Ep 17. Fiber - What's the Scoop, Poop?

https://youtu.be/1I5erxBhMoo?si=YmTfpVMCzuBeSqfd

Nutrition Nuggets 143. Fibre & Protein Lunch Ideas

https://youtu.be/AkLL2t8ITdA?si=3MoFXT3QcAJ5ozRs

Ep. 140. Easy Ways To Add More Fiber in Your Diet

https://youtu.be/3ywLwGcrMU8?si=Ex-WTOxDEpTeYk1B

Ep 164. Prebiotics, Probiotics and Postbiotics - What's the Difference?

https://youtu.be/ZMYDLNumffM?si=kTCCs8quZfeSPabR

Ep 205. Transform Your Digestion with Expert Tips with Andrea Hardy, RD

https://youtu.be/zyCU21Fy_LU?si=zX7Stna_nO8MWwTR

Nutrition Nuggets 153. Why Steel Cut Oats Are Healthier

https://youtu.be/AhKxKT2DtQ4?si=oXfuOYYh0eKyucTL

Ep. 116. Constipation - Best and Worst Foods

https://youtu.be/rBN10-683_o?si=kFJbuKy6e9ak_qgH

Nutrition Nuggets 126.Flax, Hemp and Chia - Which is Best?

https://youtu.be/GN0YpnUIXEw?si=ENhSswNtZ9tBEIac

Nutrition Nuggets134. Dense Bean Salad

https://youtu.be/RgtIwlW6SgY?si=jn9tjaGp7xCgFIpv

Ep.42. Beans, Beans, Beans-They're Good For Your Heart

https://youtu.be/8fDyMRerNbc?si=-VQ5rR4YVtlcrMl3

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Does sugar feed cancer and if so, should someone cut out grains and fruit if they have cancer?

It sounds like a simple question, but the answer is not so simple.

Sandra and Rob discuss this issue, capitalizing on Sandra's span of 3 decades working in Oncology Nutrition with people undergoing cancer treatment.

Episodes mentioned include:

Nutrition Nuggets 75. Sugar, Honey and all Things Sweet

https://youtu.be/0mIZqSD8iEo?si=2ijXwxgV9Zh_0cRp

Nutrition Nuggets 3. Sugar and All of it's Names

https://youtu.be/lFXmOvZlKyE?si=Dx9EmTF9eBBW49SA

Ep 5. Cancer Prevention

https://youtu.be/9Gr75Foq7gU?si=Z5Cqfb_CG5SkL9fQ

Nutrition Nuggets 203. Movember: Tips for Prostate Nutrition

https://youtu.be/9Gr75Foq7gU?si=Z5Cqfb_CG5SkL9fQ

Nutrition Nuggets 111. Hard Truth about Processed Meats

https://youtu.be/9Gr75Foq7gU?si=Z5Cqfb_CG5SkL9fQ

Online Resources:

https://www.bccancer.bc.ca/nutrition-site/Documents/Patient%20Education/FAQ%20Handout%20-%20updated%20June%2016%202022_Final.pdf

https://med.stanford.edu/news/insights/2025/10/the-sugar-cancer-connection--five-things-you-should-know.html

https://www.mskcc.org/news/no-sugar-no-cancer-look-evidence

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Earlier this week, we discussed instant noodle soups and meals. The hidden cost of cheap eating was described in that episode.

Rob offered an alternative suggestion for having homemade soup that offers so much more goodness, taste and health benefits.

Tune in to hear about the differences between broth and stock and how to make delicious soup from scratch.

Taking hearty homemade soup in a thermos is like taking a warm hug from home to school or to work.

A perfect meal for this winter season.

Episodes mentioned include:

Ep 138. Secrets to Great Tasting Soup

https://youtu.be/kCYZ5MDiM8M?si=a1fpT8CRvm8awk-p

Nutrition Nuggets 68. Tortilla Explosion - Flavour Explosion

https://youtu.be/71d_QsFw7Gk?si=gxXHdXwotBKKzv0_

Ep 213. Mr. Noodles - The Hidden Cost of Budget Meals

https://youtu.be/v7oUysLwBnA?si=wpOX2ARM5eZAoqXg

Nutrition Nuggets 15. Farro - Discover the Health Benefits of This Ancient Grain

https://youtu.be/UW_b1NBE7hU?si=oIFHvgCEfR1soKF2

Ep. 189. Why You Need To Eat Lentils

https://youtu.be/5dOe2OsvVXk?si=IvvzGnBnpBauB4OV

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The ultimate 'starving student' food seems to be the instant noodle bowls and today, Rob and Sandra discuss these cheap and convenient food products. We address a question from a listener about her son's diet.

Episodes mentioned include:

Ep 9. Food Labels101 - Understanding What It All Means

https://youtu.be/evstH75kcUA?si=yWpcNo5pK1xa-gCF

Ep 161. Sodium Surprises in Food

https://youtu.be/KrjIwbWjSQ4?si=FXFqnbuPtl2u3yBh

Ep. 24. Ultra Processed Foods - 5 Ways To Reduce Your Intake

https://youtu.be/pDRQbIE0fS4?si=A50J1lWjpXOT8bwc

Nutrition Nuggets 138. The Secret To Great Tasting Soup

https://youtu.be/kCYZ5MDiM8M?si=MuM_4ogIpYwOuL6q

Nutrition Nuggets 58. Flavour Explosion - Tortilla Soup

https://youtu.be/71d_QsFw7Gk?si=pqacnOgrDw5RZjp8

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Today, we address a listener's question about avoiding dairy, if she is not lactose intolerant and doesn't have an allergy or sensitivity to milk products. Her mother had multiple fractures in her late 80's and this woman now has osteoporosis as well. She was told to avoid dairy, as it's inflammatory.

We debunk the misinformation and help provide some information for her to make better, more informed choices about calcium-rich foods and fluids, and to aim for food first instead of relying on supplements for her nutritional requirements.

Episodes mentioned include:

Ep 18. Cracking the Bone Density Code

https://youtu.be/2ffnMy_3jYk?si=MHYyEirkX4Atz2rF

Ep 67. Calcium Supplements for Women

https://youtu.be/HGNDM9imqLo?si=jWqnr1P6M3gTVW6E

Ep 147. Should I Take a Vitamin D Supplement?

https://youtu.be/8B3uRITH5O8?si=pHVsuX81PudcaiMv

Nutrition Nuggets 39. Not a Milk Drinker?

https://youtu.be/GdPGhtFHMcw?si=IMNaywIgXGRizXu5

Ep 70. Diet For Kidney Stones with Dietitian Melanie Betz, RD

https://youtu.be/4_vPGgJxjTs?si=cC4LTdgDbY6U99Zo

Ep 161. Do I Have to Avoid All Dairy if I'm Lactose Intolerant?

https://youtu.be/DaP7i-O4xd8?si=YfhpiB-PD83fwkan

Ep 178. Does Diet Affect Medications with Dr. Dean Elbe, Pharmacist

https://youtu.be/toDY_PAmsS0?si=fLa_PJvZHXS77fB7

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Would one big hike on the weekend be a good way to control blood sugars?

A listener has a question about her husband and she asks, " My husband has diabetes and we heard walking helps with blood sugars. Would one big hike on the the weekend be good for his diabetes and to help with his blood sugar control?"

Sandra and Rob talk about importance of moving the body and timing of exercise and walks for better blood sugar management.

Episodes mentioned:

Nutrition Nuggets 113. Easy Office Exercises to Do At Your Desk

https://youtu.be/TwCPB1hK2qc?si=YOgXVUgIUE0qmX0E

Episode 166. Increase Longevity with Daily Exercise

https://youtu.be/wrI7TG2xww0?si=QJKNLjRI0XItl47l

Nutrition Nuggets 48. 12 Ways to Exercise for a Healthy Body

https://youtu.be/19RF_NSAFT0?si=hqeDYA2jJKOFinY9

Nutrition Nuggets 97. Lower Blood Pressure with 5 minute Exercise

https://youtu.be/cyrrYjw6WyY?si=ICYX8vRySuO0Gf5C

Nutrition Nuggets 61. What Kind of Exercise Should I Do?

https://youtu.be/kTQZyYJXBW4?si=Nf5hfFlWoNLWH_hx

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After all these years with a variety of different episodes and talk about Rob's breakfast, it's amazing that we haven't had a dedicated episode about oats. Not until we had a great question from a listener, "I don't like the texture of steel cut oats, can I just use instant oats?"

Sandra and Rob discuss the merits of the variety of different oats available in the marketplace, including steel cut, rolled (old fashioned), quick and instant oats.

Is one healthier than another?

Tune in to find out which oats to use, if you have health in mind.

Episodes mentioned include:

Ep. 84. Why Are Whole Grains Better For Blood Sugar Control? with Kelly Springer, RD

https://youtu.be/zJ2iHJHofEs?si=FinQ2CK6gB7OlgVT

Ep. 170. Grains and Inflammation, Friend or Foe?

https://youtu.be/OYPL4mKVkTk?si=ZDxTtC-ANcFiHt5t

Ep. 49. Budget Healthy Eating - 20 Items for your Grocery List

https://youtu.be/8s_YwCBG9Mo?si=ZFueE9VYQeLpMTc-

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After trying intermittent fasting with poor results, a listener asks if she should include snacks between meals to help with weight loss.

Sandra and Rob discuss eating between meals and how it may be helpful, but for some, it may just contribute to excessive overall calorie intake. Content and quality of snacks, plus timing, can play a role for health and weight management too.

Tune in to this meal-sized episode!:)

Episodes mentioned, include:

Ep. 182. Healthy Snacking Strategies

https://youtu.be/EKLK-yeXsWA?si=WfejoEMnj8axuFHB

Ep. 140. Easy Ways to Add More Fibre

https://youtu.be/3ywLwGcrMU8?si=g9prQYzw2YRUqZsf

Nutrition Nuggets 32. High Protein, Low Carb Snacks

https://youtu.be/kg2MI2pJs_U?si=Sqi_etiMpLYibmqH

Nutrition Nuggets 118. Fibre and Protein Lunch Ideas

https://youtu.be/gywh7fG0hm4?si=p9S7Lu0Xdv3Iyl6B

Nutrition Nuggets 93. Why You Should Include Nuts In Your Diet

https://youtu.be/0l6z-Vvr8-Y?si=d6Mwbp76QM3uC7qY

Ep. 24. Ultra Processed Foods - 5 Ways To Reduce Your Intake

https://youtu.be/pDRQbIE0fS4?si=Nyo5d9q74JP9i6z-

Nutrition Nuggets 84. 21st Century Food Landscape

https://youtu.be/O4ZLjAq8u1c?si=1xAA1spXBdsFyLRk

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This episode is a guided meditation with Sandra. There's no prologue or talking, other than the slow meditative voice and music.

As meditation helps centre the mind/body and gives your brain a rest, Sandra will lead you through a short, conscious meditation (visualization body scan) with relaxing music. This can be used as a break in your hectic day, or just before falling asleep at night.

 *don't listen while driving or other activities where alertness is required.

Have you ever been drifting on an air mattress or Stand Up Paddle board in the middle of a lake or the ocean and almost fell asleep?

Well today, let yourself be lulled in a meditative state, as Sandra describes a truly, deeply relaxing experience on a Stand Up Paddle board with the mountains & sky above, and the water below.

No lifejacket required :)

Episodes that also include meditations:

Nutrition Nuggets 4. Guided Meditation with Sandra

https://youtu.be/GQM58AcAYBI?si=Kela0sgDDHGAkY1T

Nutrition Nuggets 14. Guided Meditation -Walk Through The Country

https://youtu.be/kgOcleYGB3Q?si=tp12rdZ2UdICoe0h

Nutrition Nuggets 33. Guided Imagery - Breathe Deep Into Your Feet

https://youtu.be/qqzzbt59QHE?si=BlQZBhudvP8SSS-c

Ep. 64. Health Advantages of Meditation

https://youtu.be/slrLlYIVO1k?si=AIVU0DlFGMYXEmFs

Nutrition Nuggets 24. Guided Imagery - A Walk On The Beach

https://open.spotify.com/episode/1tJZgS6X5Maj0h2SAmofM3?si=39b736668479466a

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The new USDA food guide was recently released and there's been a lot of buzz around the new guidelines.

Sandra and Rob compare Canada's food guide with the new USDA food guide for Americans and discuss some important elements of each country's food guide features.

Episodes mentioned include:

Ep.23. Fats, Grease and Oil, Lubricate the Body and Skin From Within

https://youtu.be/otQdbY-s_vo?si=2OmnoQZkaksVD7Kn

Ep. 172. Do Dietary Fats Affect Inflammation? Take the Quiz!

https://youtu.be/OOSLRwNBPG8?si=2ywKMRAVE7m91klH

Ep.14. The MIND Diet - Nutrition and Brain Health

https://youtu.be/anY72wscg_A?si=tZSu-D2iyP4y2E_-

Nutrition Nuggets 86. Mind Diet Quiz

https://youtu.be/2BDVTL6MdtY?si=43essBG87HnIunHB

Ep. 170. Grains and Inflammation - Friend or Foe

https://youtu.be/OYPL4mKVkTk?si=knmw13OQKDqO5jXT

Salt, Sugar, Fat. How the Food Giants Hooked Us. Michael Moss

https://www.npr.org/sections/thesalt/2013/02/26/172969363/how-the-food-industry-manipulates-taste-buds-with-salt-sugar-fat

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Is Greek yogurt healthier than regular yogurt?

Today, our nutrition nuggets is framed around a question from a listener. We delve into the characteristics of Greek and regular yogurt to help determine which one is better for whom.

Episodes mentioned include:

Ep.133. Is Yogurt Really Healthy?

https://youtu.be/M9SB4KIALMQ?si=-FW0l3gW5RLnQGnF

Nutrition Nuggets 41. Tips for Buying Yogurt

https://youtu.be/oJIyjQaL7RM?si=Chw88IBos2IUtTNL

Ep.21. Dairy-free Yogurt Gurts

https://youtu.be/O73PQyQh6OU?si=IhD4nAleAl8tz04R

Nutrition Nuggets 120. Three Homemade Snack Dips

https://youtu.be/jrS2kH7ydRo?si=-0UH51j9468_nm-Q

Ep 169. Do I Have To Avoid All Dairy if I'm Lactose Intolerant?

https://youtu.be/DaP7i-O4xd8?si=nhVSdHTRDee5qMgl

Nutrition Nuggets 119. Protein for Breakfast to Lose Weight.

https://youtu.be/AUKJxagDfpI?si=ZH3g0tCnc8DxYZ9d

Nutrition Nuggets 18. Homemade Smoothies

https://youtu.be/nxDedM66Tdo?si=gMHhMxnIb2ntBm9c

Nutrition Nuggets 25. Nine Protein-Rich Breakfast Ideas

https://youtu.be/Pztmx-KWUaY?si=SpcdicW-rEiQ12X-

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"Can fibre help me lose weight? " A great question that came in from a listener and we use it as a jumping off point to discuss Sandra's top five health and nutrition tips to start the new year off on the right foot.

Episodes mentioned, include:

Ep 17. What's The Scoop, Poop?

https://youtu.be/1I5erxBhMoo?si=i0ye4Zwy-88dGOIG

Ep. 140. Easy Ways to Add More Fibre in Your Diet

https://youtu.be/3ywLwGcrMU8?si=FE6YzwVsgwFookwq

Ep. 116. Constipation - Best and Worst Foods

https://youtu.be/rBN10-683_o?si=3CO-qTQmPTqRo-aX

Nutrition Nuggets 146. The Power of Kiwis

https://youtu.be/jPkHwKfVQIE?si=gTTbFF6JjY6wVMdE

Nutrition Nuggets 73. How Many Plant Foods in Your Breakfast?

https://youtu.be/lej7xHKwEcw?si=xPrJFvLNAHejtL1R

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Before we leave you at the end of the year, we wanted to talk about some top mistakes that Sandra sees her clients make when they are trying to improve their health.

We know that many people like to start the new year with some healthy habits and may be seeking a new diet instead of behaviour change to improve their health.

Will you be starting a new diet? This is one of the top mistakes that we see for people wanting to make changes to their health with food.

Other top mistakes and ways to help with lifestyle changes are discussed on this episode.

Episodes referenced, include:

Ep 185. New Perspectives on Mindful Eating with Gina Worful, RD

https://youtu.be/VPcWI3XJyjU?si=NqAiQI6rTpIXzW4O

Ep 74. Craving Change with Wendy Shah, RD

https://youtu.be/NOlCc7eqsj0?si=QyQnaiHPnCGsn15u

Ep 174. How to Form Healthy Habits and Keep Them

https://youtu.be/-Cm3tQNbwds?si=nD9tPrslekLwlKId

Ep 175. Dietitians Discuss Dieting with Andres Ayesta, RD

https://youtu.be/TfTCNp4wujE?si=7RmN9jawWBiOYDUR

Ep 93. Behaviour Change Examples with Toni Toledo, RD host of the PATHpod

https://youtu.be/xs0DHiucXWI?si=j2UZPTZRUSYXtwZd

Ep 25. How to Curb Cravings When You Feel Addicted to Sweets

https://youtu.be/_gNAD5JuyzQ?si=-Jqb8yBY5ZscPNmT

Nutrition Nuggets 65. Diet vs Healthy Lifestyle Change

https://youtu.be/gd0QRe2Tlpo?si=bQFeHbreOuX0f3H0

Ep 130. Breaking The All or Nothing Diet Mentality

https://youtu.be/UVH784AqaNY?si=0Nwyx8IzIddscMaN

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What a year it's been and we are so grateful to have had so many wonderful guests on the show!

With this episode, we look back through the weeks and months to review some of the emerging themes that we covered.

From family nutrition, meal ideas, and some chronic conditions, to the impact of nutrition and diet on people's health throughout the years, we covered a lot of ground!

With our mid-week episodes, Nutrition Nuggets, we covered a variety of different vegetables, fruits, whole grains and other food and nutrients that are important for healthy eating.

We are also immensely grateful to our dedicated listeners for supporting our show every week. We look forward to bringing you more great content in the coming year.

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We take a listener's question, " are walnuts fattening because they are high in calories and fat?"

Sandra and Rob talk about the health benefits of these 'super brain food' nuts, plus how and why to include them daily.

Episodes mentioned include:

Nutrition Nuggets 93. Why You Should Include Nuts in Your Diethttps://youtu.be/0l6z-Vvr8-Y?si=CEA1qfiUnERsDW6B

Nutrition Nuggets 126. Flax, Hemp and Chia - Which is Best? https://youtu.be/GN0YpnUIXEw?si=Cjcumi3_ennkElyv

Ep 23. Fats, Grease and Oil - Quality over Quantity - Lubricate the Body and Skin from Withinhttps://youtu.be/otQdbY-s_vo?si=Ki1Pmmrbf4uAtNWT

Ep 172. Do Dietary Fats Affect Inflammation? Take the Quiz!https://youtu.be/OOSLRwNBPG8?si=EF6ERhL2uyTDjKSb

Ep 123. Busting Common Nutrition Myths with Bonnie Taub-Dix, RDN.https://youtu.be/b6i0DTKxjrE

Ep 205. Transform Your Digestion With These Expert Tips with Andrea Hardy RD .https://youtu.be/zyCU21Fy_LU

Ep 7. Food with Benefits - Sexy Foods part 2https://youtu.be/mTmaTYF31vI

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