Avsnitt

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    Resources and Show Notes
    DevaCurl - Gina's new find!

    Sugar Consumption for Kids per the American Heart Association

    Nutrition Action Newsletter

    World Health Organization on processed meats

    Physician Committee for Responsible Medicine on processed meats

  • The holidays are here again! Such a joyous time for all, but with the holidays can come stress and the propensity to get a little out of balance.  Of course this time of year is probably the most important time to be well and balanced; flu season, little sun for most of us, and just a tendency to stay in doors can have negative effects on our immunity.  Now is the time to treat our body best, but with the hustle and bustle of the holidays we can easily get out of our wellness groove.

    Try to incorporate fruits and veggies; Gina's Veggie bread/stromboli-- buy some frozen bread loaves, thaw according to package, flatten out into a long rectangle, add oil, seasoning such as Italian seasoning (~2 Tbsp), about 3/4 cup cheese and about 1 cup cooked vegetables (spinach, mushroom, pepper, etc), roll and close by squeezing the dough together, and cook according to package directions.

    Keeping moving; On this day Gina insisted on getting out even though it was freezing! A quick 15 minute walk in the fresh air was just what she (and the kids??) needed!

    Get outside;  Sleds are fun for kids even if there isn't a hill!

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    Resources and Show Notes
    Discussion

    Pomegranate Salsa

    Butternut Chocolate Chip Cookies

    King Arthur White Whole Wheat Flour

    Stuffed Dates: Take the pits out of your dates, get a small bowl and add chopped pistachios and enough honey to lightly coat the pistachios.  Stuff the dates with as mush or as little of the pistachios as you'd like

    Gina's Turmeric Smoothie: 1 tsp turmeric, dash of pepper, 1 tsp cinnamon, spoonful of Greek yogurt, 1/2 banana, a scoop of peanut butter, crushed ice and almond milk (enough to cover the contents)

    Prevention RD's Sausage and Apple-Stuffed Acorn Squash

    Prevention RD's Modern Day Green Bean Casserole
    Roasted Brussels Sprouts Salad with Maple Butternut Squash, Pepitas, and Cranberries
    Plant Based Talk

    Follow Your Heart Cheese

    Chorizo and Cornbread Stuffing  

    Make it vegetarian with Morning Star or other brand "chorizo" or "sausage"

    Egg replacement chart

    JUST Eggs products

    New favorites

    Goat Cheese Stuffed Dates

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  • Each year the Academy of Nutrition and Dietetics hosts the most amazing gathering of dietitians and nutrition professionals; the Food and Nutrition Conference and Expo.  This year we all met in Philadelphia, Pennsylvania.   Today's episode showcases a conversation with Nicole and her husband, Mark, as they unpack what we learned that we think you should know, as well some new products that you should look for in the grocery aisles.

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    Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance!
    Resources and Show Notes
    Low-carbohydrate diet research: The low-carbohydrate diet and cardiovascular risk factors: Evidence from epidemiologic studies

    Book: Intuitive Eating

    Creamy Coconut Lentil Curry

  • It only makes sense that following our "Healthy Eating Isn't Perfect" episode, we would do a candy and beer taste test, right?  Join us as we discuss our Halloween and other fall traditions (past and present), our favorite Fall recipes, and do a little taste test with new-to-us Halloween candy and Fall/holiday brews (because stocking your fridge with holiday brews is probably a good idea during these family-filled months when someone can drop by at any time!).



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    Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance!
    Resources and Show Notes
    Want more Fall? Check out Girl Next Door's podcast Fall Extravaganza episode

    Pumpkin Bread Recipe (try it with yogurt or applesauce instead of oil, if you dare)

    Pumpkin Chocolate Chip Cookies (try with oat flour, it's GF and a whole grain!)

    Peanut Butter Snickers (taste test)

    Pumpkin Kit Kat  (taste test)

    Zombie Skittles  (taste test)

    Bells (taste test)

    Founders (taste test)

    Great Lakes Octoberfest (taste test)

    Punkin Ale (taste test)

    Deschutes (taste test)

    Crustless Pumpkin Pie

    Pumpkin Oatmeal Chocolate Chip Cookies
    Pumpkin Spice Baked Oatmeal with Cranberries
    Slow Cooker Pumpkin Pie Steel Cut Oats
    Maple Pumpkin Oatmeal Breakfast Bars
    Pumpkin Cranberry Apple Baked Oatmeal
    Crock Pot Apple Cinnamon Steel Cut Oats

    Baked Steel Cut Oatmeal with Apples and Cinnamon

     

  • What exactly is a "healthy diet"? To some people a healthy diet means no animal proteins, to others it may mean high fat and low carbs, but yet to others it may mean no sugar, at all.   As registered dietitians we have our own definition for what a healthy diet should look like, and while we may not all agree as nutrition professionals what exactly a "healthy diet is", we do all agree on one thing and that is that servings and food groups aside; YOUR healthy diet should be enjoyable and sustainable, otherwise how healthy is it really?  We also agree that healthy eating isn't perfect, and that perfect eating isn't healthy.

    Some more words of wisdom; It's ok to eat peanut butter. And, lots of it.



     

    It's ok to pick the cake over the apple.

     

    It's ok to not have all the food groups on your plate at each meal (in fact, it's probably best not to, that's hard to do!).

     
    Resources/Show Notes
    Imperfect Health Podcast - One of Gina's favorite podcasts! Two dietitians talking about how living a healthy means so much more than perfection; discusses food, exercise, mental health, and more.

    Dietitians Unplugged Podcast - Check out episode 66 for more on "embracing imperfect eating"

    Dietary Guidelines 2015-2020 - It's no wonder Americans are confused! Granted, these aren't meant for the lay public, per se, the idea is that you find a nutrition professional (ahem, a Registered Dietitian) to help you make sense of these and mold the recommendations to fit you.  We suggest the new 2020 dietary guidelines integrate intuitive eating and the importance of having a good relationship with food.  No counting, no tracking (at least not long-term), food should be fun and not stressful.

    Nicole's (PreventionRD) Breakfast Superfoods Cookies (Gina's favorite new recipe. Modifiable too. Gina made these with raisins instead of cranberries, unsalted butter instead of coconut oil, chopped nuts instead of pepitas, oh and she added dark chocolate chips!  Another option is to use about 3/4 cup pumpkin puree instead of banana.)

    Honey BBQ Chicken Pizza Tacos - THE BOMB!!!

  • Soy: it's certainly a controversial food. What is considered a "serving" of soy? We talk everything from GMOs to breast cancer while addressing 5 common myths surrounding soy and isoflavones from the latest research. A timely topic for Breast Cancer Awareness month - you're sure to learn something new!
    "Soy isn’t a miracle food, but it isn’t a villain, either." – Today’s Dietitian Carol Meerschaert, MBA, RD
    Resources and Show Notes
    The Top 5 Soy Myths, Today’s Dietitian
    Soy and Breast Cancer – An In-Depth Review of the Research. Kylie Buchan, RD and Angela Hummel, RDN. Today’s Dietitian. 2018.
    Recipe: Weeknight Saucy Pineapple BBQ Chicken Bowls

  • Hey, guess what? Dietitians LOVE food! We love to eat food, talk food, make food, discover new foods, and we certainly love to asses the nutritional merits and pitfalls of all things food. So, grab a snack to crunch and munch along as we sample LOTS of commonly consumed protein bars on the market. We'll chat through our likes and dislikes and rank each based on their nutrition profile and their taste.



    Protein Bar
    Gina (Taste)
    Nicole (Taste)
    Nutrition (Gina)
    Nutrition (Nicole)
    Total         (20 max)


    ONE Bar - Maple Glazed
    5
    3
    4
    4
    16


    ONE Bar - Almond Bliss
    4
    4
    4
    4
    16


    Kellogg Special K Protein Meal Bar
    3
    4
    2
    2
    11


    88 Acres Chocolate Sea Salt
    4
    4
    5
    4
    17


    Epic Bars - Almond Butter Chocolate
    3
    3
    5
    5
    16


    Rx Bar - Mint Chocolate
    4
    4
    5
    5
    18


    KIND Protein Bar - Crunchy Peanut Butter
    4
    4
    3
    3
    14


    Perfect Bar - Mocha Chip
    5
    5
    4
    5
    19


    Oatmega - Chocolate Peanut
    2
    3
    4
    4
    13


    Vega Protein Bar - Salted Caramel
    3
    3
    5
    4
    15


    Caveman Collagen Protein Bar - Chocolate Walnut
    2
    2
    4
    3
    11


    No Cow Bar - Chocolate Fudge Protein Bar
    1
    1
    4
    4
    10


    Go Marco - Cashew Caramel
    3
    3
    3
    3
    12


    Power Crunchy Protein Energy Bar - Salted Caramel
    4
    4
    4
    4
    16



    The winner...........


    Resources and Show Notes
    Bon Appetit article: How Quest Won the Battle of the Protein Bars
    Bars (on Amazon)

    Perfect Bars
    Rx Bar (Mint Chocolate)
    Epic Bars - Almond Butter Chocolate
    KIND Protein (Crunchy Peanut Butter)
    ONE Protein Bar (Almond Bliss)
    ONE Protein Bar (Maple Glazed)
    88 Acres Dark Chocolate Sea Salt Seed Granola Bar
    Oatmega (Chocolate Peanut)
    Go Marco - Cashew Caramel
    Vega Protein Bar (Salted Caramel)
    Caveman Collagen Protein Bar (Salted Caramel)
    No Cow Bar (Chocolate Fudge Brownie Bar)
    Power Crunch Protein Energy Bar (Salted Caramel)

     

  • That first year postpartum is so special, but can you imagine how different it might be if you actually caught some sleep every once in a while?  Imagine if you started each day fully charged because your baby actually slept through the night (we're talking after those first six or so months, when they actually have to wake up to stay nourished).  Today's episode highlights some helpful tips you can use today to help your baby (or toddler) be a better sleeper.  In the long run, their good sleep habits will improve their health, not to mention your health (must we get into the negative health effects of sleep deprivation??).



    Let Halle Markwas, a Columbus, Ohio based sleep consultant, provide you with some tips you may never have known you needed!  Don't have babies or toddlers anymore? Still tune in, she's got tips for adults too, because no matter where you are in life you may need some assistance falling asleep, staying asleep and getting those dreams in.

     
    Resources/Show Notes
    Website:  https://sleepwiseconsulting.com/halle-markwas/ 

    E-mail: hmarkwas@sleepwiseconsulting.com

    Instagram: @the_sleep_bae

    Halle's Favorite Sleep Products:
    Black Out Shades
    OK to Wake Clock
    Lovey (Age 1yr+) 
    Halo Sleep Sack
    Zipadee-Zip (after swaddle and up to 3 years)
    Sound Machine
    Slumber Pod

    Zen Evo Melatonin Chocolates (Gina's favorite melatonin. She insists even 1 mg of this is helpful!)

  • Maybe you love cooking, or maybe not so much. There’s no denying, however, that having a plan and meal prepping is a game changer when it comes to gaining and maintaining good health. Listen along to gain some tips, tricks, and ideas to keep your food delicious and your efforts at a minimum!


    Resources/Show Notes
    FDA Refrigerator and Freezer Storage Chart

    Nicole's Pinterest Page for inspiration!

    Nicole's Food Blog, Prevention RD - over 2,000 recipes!

    Gina's Food Blog, Candid RD

    Grocery Delivery from Meijer's Shipt

    One and Done (Cookbook)

    Light on Calories, Big on Flavor (Cookbook)

    Ruffage (Cookbook)

    Magnolia Table (Cookbook)

    Williams-Sonoma The Weeknight Cook: Fresh and Simple Recipes for Good Food Everyday (Cookbook)

    Williams Sonoma Fresh + Fast (Cookbook)

  • It's that time of year again; back to school! If you have little lunches to pack you'll be happy to know we've got you covered. Everything from quick and easy things to make and prepare for packed lunches, to some kid-approved already prepared foods. Tune in and get packin'!

    General guideline; aim for three food groups, with at least one being a fruit or vegetable.

    Resources/Show Notes
    National School Lunch Fact Sheet

    Gina's favorite bentos (easily stackable so you can pack several lunches at once and then store in fridge. Also very easy to clean)

    Nicole's Favorite Rubbermaid containers

    Gina's favorite food thermos

    Sally's Favorite Lunch Packing Gear (Real Mom Nutrition)

    Didn't I Just Feed You Podcast (great episode about packing lunches)

     

    Favorite lunch products

    RX nut butters  (when you have a kid who barely eats, but loves nut butter, you buy the ones with extra protein!)

    Stonyfield yogurts and tubes

    Sunbutter (Creamy)

    Fruit Strips (these are my kid's favorite!)

    Belvita Biscuits

    Wheat Thins (kids tend to like these...have you noticed? And they are 100% whole grain)

    Applesauce (preferably unsweetened.  Add cinnamon for flavor!)

    Delmonte fruit cups (preferably no sugar added)

    Chobani Flips (Paige doesn't love yogurt, but she will eat these!)

    Fruit by the Foot (I know, crazy right?  But these babies are good and only around 10g sugar!  I (Gina) pack these or another sweet snack in Paige's lunch on Fridays)

    Kacookies (a more nutrient dense cookie!)

    Mott's Fruit Snacks (again only 10 g sugar. Often times less than even those "healthier organic" brands!)

    Nutri-Grain Kids Snacks (we would consider this a "dessert with benefits", since it's sweet but comes with whole grains and some fortification!)

    Nature Valley  (Gina's favorite new products. Seriously yum.  Another "dessert with benefits". Only 8 g of sugar and also 3 g fiber and 5 g protein)

     

    Favorite lunch simple "recipes" or non-product ideas

    Apples and Caramel or Nut Butter

    Pepperoni and Crackers

    Salads; Italian salad (have them add the dressing and shake it at school! Croutons and cheese are fun additions), Grain Salad (cooked quinoa with feta, dill, tomatoes, cucumbers and a little olive oil and salt)

    Edamame and corn salad with a hint of lime or salt (or both) (Hint: put the edamame and corn into their lunch frozen, it will be thawed by lunch, especially if it stays out of the fridge until they eat!)

    String Cheese with Cherry Tomatoes

    Almond Butter and Jelly Sandwiches

    Thermos food; soup (pack some crackers with it), pasta with sauce and meatballs (or just sauce with ground meat or turkey added), leftovers

    Leftovers (leftover pizza is Paige's favorite packed lunch. Of course!)

    Nicole's 10th Annual Chili Contest - Enter by 9/1/19!!

  • Whole30 is a popular diet that promotes a “short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system”. Having experimented with Whole30, together we have a high-level discussion of both the merits and pitfalls of the plan -- the nutrition side AND the practical side. We will break it down and leave you with some food for thought (pun intended).
    Resources/Show Notes
    Nicole’s review of Whole30
    Whole30 Expert Reviews (includes RDs)
    Best Diets 2019 (Mediterranean, Flexitarian, DASH)
    6 Things You Need to Know Before Trying Whole30 written by Jaclyn London, MS, RD, CDN
    Whole30 Resources (we like the info on sneaky sugars!)

  • It's World Breasfeeding Week, so we are sharing some of our and your best breastfeeding and pumping bloopers (because boy are there a lot!).  Just looking back and laughing at some of those (at the time probably stressful) moments in our lives is so liberating.  Check out Gina's nursing schedule with Cameron below, what a memory!
    OMG! I have no words.
    Gina's first trip to Vegas was when she was weaning Paige. Can you tell?! She fit right in, don't you think?

     

  • Welcome to our second installment of Ask the RDs anything!  Seriously, you've asked some great questions and we had so much fun answering them!  Please keep them coming and we will save them for our next Q&A!

    How many drinks really is TOO much?

    Yes, sometimes we feel judged by the food choices we make as RDs, but our food philosophy is that all food fits, and we practice what we preach.
    Resources/Show Notes
    Statement on alcohol from the American Society of Clinical Psychology

    Activated Charcoal

    More on Activated Charcoal (it doesn't detox)

    Activated Charcoal is for BBQ, not Your Body

    Clio Snacks (Gina's latest obsession)

    Nugo Slim Bars (Gina's favorite lower sugar protein bar)

    KIND Pressed Bars (dipped in chocolate!)

    Chobani Yogurt, Less Sugar

    Beanitos Tortilla Chips (made with beans!)

    Kodiak Muffin in a Cup 

    Vitamin D drops for infants and toddlers

    PCOS information from Julie Duffy Dillon

    Men are From Mars, Women are From Venus. by John Grey PhD

     

  • More and more people are using wearable devices while fitness tracker popularity plummets. What's our take on wearables such as the Apple watch and FitBit? We're good people to ask since we both wear one or the other! We share details about our fitness routines and our approaches to keeping our children active and well. Join us in discussing this hot industry trend and a chat all about activity!


    Resources and Show Notes
    FDMX Fitness - HIIT workouts

    Millionaire Hoy - Advanced HIIT workouts

    HASfit workouts 

    Shelly Dose Fitness - HIIT workouts

    Cosmic Yoga (Netflix)

    Ruby Red Grapefruit Rose

    KIND Pressed Bars w/ Chocolate

    Center for Disease Control (CDC) Exercise Guidelines

  • We can't believe 2019 is already half way over.  Have you looked back at your new year's goals yet?  Mid-year is the perfect opportunity to go back and evaluate the goals you set for yourself, or just create some new ones for the second half.  Join us as we review our goals from Episode 2 and discuss our new goals for the second half of 2019.



     
    Resources and Show Notes
    Slowing Down to the Speed of Life (Book)

    Intuitive Eating (Book)

    Brain Games (Gina is using this to give her brain some exercise!)

    Ruffage Cookbook

    Resistance Bands

    Crustless Asparagus Quiche

  • Fruits and vegetables are the two food groups that have never wavered in terms of their benefits.  No matter who you ask or what you read; they are good for us, and that's undeniable.  Today we discuss the importance of fruits and vegetables and share some practical tips for including them in your and your family's diet.  Have a choosy eater at home? No problem, we've been there and we've got you covered!



    Show Notes and Resources
    Find out how many cups of fruits and vegetables you and your kids need!

    Tips to Help Kids Enjoy Fruits and Vegetables

    Hand Held Spiralizer  (use to make spiraled veggies)

    Spiralizer attachment for KitchenAid

    Cooking with Paige, by Gina Forster (kid's story book with recipes!)

    İn Season Produce Guide

    Recipes

    Butternut Squash Lasagna Recipe

    Grilled Eggplant with Tomatoes and Feta (try starting with just the grilled eggplant portion of this recipe for your kids, you might be surprised!)

    Infused water; grab some basil and cucumber (or cucumber and pineapple or cantaloupe!), chop it and throw it in 4 cups of water (I generally do about 1 cup food:4 cups liquid) and allow it to sit in the fridge overnight.  In the morning enjoy a refreshing beverage to get you going.

    Broccoli Quinoa Pizza Crust (Recipe)

    Adventures in Veggieland; Help your Kids Learn to Love Vegetables (Over 100 Recipes)

    Slow Cooker Summer Chicken Chili

     

  • This past weekend we were reunited in Michigan, and our kids finally were able to meet!  Honestly we haven't seen each other since going to  a conference in Chicago almost two years ago, so this visit was a must. We took the time to interview our girls asking some fun questions that are both health-focus and some that are just fun! Come laugh along with us and our 4-year-olds!

  • Cow's milk intake is on a steep decline while dairy alternatives soar in popularity. What's the reason behind this industry change and is it warranted? We piece apart the various debates surrounding the use of dairy alternatives and piece apart the science to see where nutrition experts weigh in with regard to what's best. Join us for a trendy topic with lots of RD opinions!


    Shownotes and Resources:
    Some High-Calcium Foods to Try: 


    Tofu made with calcium-sulfate 350 mg per ½ cup
    Sardines, canned, with bones 325 mg per 3 ounces
    Cooked collard greens 210 mg per ½ cup
    Cooked bok choy 190 mg per ½ cup
    Canned salmon 181 mg per 3 ounces
    Figs 135 mg per 5 figs
    Cooked white beans 120 mg per ½ cup
    Cooked spinach 99 mg per ½ cup
    Almonds 93 mg per ¼ cup
    Cooked kale 90 mg per 1 cup, raw
    Chia seeds 60 mg per tablespoon
    Sesame seeds 51 mg per tablespoon




    Non-Dairy Milk
    Pros
    Cons


    Almond
    Unsweetened = fewer calories, less fat, less carbohydrate

    High in calcium, vit D, vit E

    Does not contain soy

    Some companies adding pea protein
    Low in protein (1 gram/cup)

    Sweetened varieties high in sugar (16 grams/cup!)

    Carrageenan - Some people are sensitive to this seaweed-based thickener and stabilizer sometimes used in non-dairy beverages.


    Soy
    Similar amount of K+ to cow’s milk

    Highest in protein and same as cow’s milk (8 g/cup)

    Fortified with vitamins A, D, B12, calcium but naturally contains calcium and vit D
    Allergen

    Sweetened varieties high in sugar


    Coconut
    Creamy texture

    Saturated fat from MCT

    No sugar

    Fortified with vit A, B12, D, calcium

    50% more calcium than cow’s milk
    No fiber or protein


    Rice
    Good for nut or soy allergies / non-allergenic

    Neutral flavor
    Less creamy

    No protein

    Highest in carbohydrate/sugar

    Thinnest consistency

    Least favorable nutrition profile


    Hemp
    High in ALA form of omega 3’s

    Good in baked goods – neutral flavor

    Offers 2-3 grams protein/cup
    “Earthy” flavor that can be unpleasant to some


    Oat
    Provider fiber (2 grams/cup) and iron

    Contains phytochemicals

    Protein-containing (AMT??)
    Low in protein

    Naturally-occuring sugars make it the high in carb


    Macadamia
    Contains monounsaturated fat
    Low in protein


    Pea
    Neutral taste

    8 grams of protein per cup
    We don't love the taste :)


    Flax
    Similar nutrition profile to almond

    Omega 3’s from ALA
    No protein

    Thickeners and emulsifiers for pleasant mouthfeel



    Food and Nutrition Research - Milk and Dairy Products: Good of Bad for Human Health? An Assessment of the Totality of Scientific Research

    NPR – Why Are Americans Drinking Less Cow’s Milk? 
    Food & Nutrition – Help Meet Calcium Needs with Non-Dairy Sources 
    Food & Nutrition – Non-Dairy Milk Alternatives
    Food & Nutrition – Got Non-Dairy Beverage? 
    Food & Nutrition – What is the Best Milk Substitute?  
    Food & Wine – Non-Dairy Milks Ranked 
    Taste of Home – Best Dairy-Free Milk Alternatives  
    Vox – “Fake Milk”: Why the Dairy Industry is Boiling over Plant-Based Milks

  • We discuss our upcoming travel plans - including Gina's trip to Michigan! We'll share our best on-the-go tips for keeping the family prepared and ready for it all, from long road trips to air travel. Join us to get ready for summer and in making summer travel both more healthy and probably a bit more enjoyable, too!




    Show notes and product links

    Ideas for Spending Time with Family (Upparent)
    Bingo game for travel
    Card holder for little hands :)
    Connect Four for travel
    Jumbo book of hidden pictures
    HINT water juice boxes
    Kind fruit bars
    Belvita crackers
    88 Acres Bars
    Field Trip Jerky
    Cantigo Bottles for Kids 

  • May is Mental Health Awareness Month. We discuss the facts on disordered eating and eating disorders and the prevalence among young women and men. We also dive into their own own personal histories of an eating disorder and disordered eating, and how those experiences shaped our pregnancy, current relationship with food, and how we are raising our kids.





    See link below to order a copy of this truly eye opening book.
    Resources/Show Notes
    Do you or someone you know have a history of an eating disorder?  I (Gina) read this book several years ago and it was eye-opening.  I highly recommend this book for anyone who is recovering or has recovered from an ED ----> Gaining; the truth about life after eating disorders 

    This Podcast is great for those looking to be more intuitive eaters and hear more about eating disorder recovery.

    Intuitive Eating (Book recommendation from both of us!)

    National Association of Anorexia Nervosa and Associated Disorders

    Article on eating disorders and pregnancy

    Find support and treatment options near you

    From the Academy of Nutrition and Dietetics, Eating Disorders vs. Disordered Eating