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  • Is there anyone who doesn't long for more energy? Do you ever look at your children and think, "If only I had half their energy!?". SAMESIES. That said, we have good energy levels! Join us to talk through various tips and tricks you can implement to add energy to your life. We talk everything from sitting disease to blue light to napping! Be sure to listen in!



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    Resources and Show Notes
    Harvard Health - Blue Light Has a Downside

    The WholeU from University of Washington, Sitting Disease

    Quinoa Salad - 2 cups cooked quinoa, cucumber, sliced cherry tomato, feta, dill, 1/4 cup evoo, salt and pepper to taste

    Instant Pot Mac and Cheese with Ham and Peas

    Blue Light Glasses

  • I (Nicole) interview a fellow Michigan Registered Dietitian and developer of No.Food.Rules on her philosophy and work around Health at Every Size (HAES) and Intuitive Eating. Join us for this conversation around body weight, food freedom, set point (weight) theory, and if and how BMI standards jive with optimal health. Be sure to check out the show notes on ways to get in touch with Colleen after the show - enjoy!



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    Resources and Show Notes
    Get in touch with Colleen Christensen on Instagram, YouTube, and her website, Colleen Christensen Nutrition!

    Also be sure to grab Colleen's free e-book, The Ultimate 5 Step Guide to Food Freedom!

    Today's Dietitian - Health at Every Size: A Dietary Approach that Focuses on Healthful Lifestyle Behaviors — Not Weight Loss

     

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  • If you are anything like us you've been scouring the frozen aisles for tasty summer treats for you and your family;  there are so many to choose from (honestly, it's overwhelming).  Today we (and our 5 year olds) taste and score some of the newer options, with a focus on some of the newer "health halo" products and dairy-free frozen treats. Let us help you add to (or delete from) your summer grocery list!







    Scores 1-5 (5 being the best)
    Gina - Taste
    Nicole - Taste
    Gina - Nutrition
    Nicole - Nutrition


    Hagen Dazs Lemon Raspberry Trio
    5
    5
    4
    4


    Yasso Greek Yogurt Bars
    3.5
    4
    5
    5


    Halo Top
    4
    4
    4
    4


    Enlightened Bars
    3
    3.5
    4
    3.5


    So Delicious Creamery
    4
    4
    3.5
    3.5


    Ben and Jerry's Non Dairy
    3.5
    3
    3.5
    3


    Outshine bars
    5
    5
    5
    5


    Frozen KIND Bars
    5
    5
    4
    4



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    Resources and Show Notes
    Haagen-Daz Raspberry Lemon Trio

    Yasso Greek Yogurt Bars

    Halo Top

    Enlightened Bars

    So Delicious "Ice Cream"

    Ben and Jerry's Dairy Free

    Frozen KIND Bars

    Outshine Bars (scored all 5's!!)

    New Favorite Products, Recipes, Etc.

    Color Wow Dream Coat (makes for some seriously frizz free and humidity proof hair! Gina's favorite new product)
    What Fresh Hell; Talking to your kids about race

    Pataday eye drops (Gina's recommendation for bad allergies)

    Vegan Peanut Butter Pie (Nicole's favorite new recipe)

  • Summer started June 5th! Fire up the grill and start getting creative with your summer menu! Grilling offers a versatile and well-loved means of cooking, however it is not without its potential pitfalls and health concerns. Take a listen to this episode to gain 10 tips on ways to grill a bit more healthfully. We also touch on the topic of Advanced Glycation End Products (AGEs) and reducing our intake. Be sure to join for some summer fun & grilling!Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!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 NotesComponents of Healthful Grilling – Today’s Dietitian, 2018Advanced Glycation End Products – Today’s Dietitian 2014Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. Journal of Academy of Nutrition and Dietetics. June 2010.Grilled Chicken with Peanut Sauce and Sweet Potatoes (In Foil)Grilled Summer Vegetable Salad with Lemon Vinaigrette and GorgonzolaGina's Fave New Product; Real Fruit Yo Yo

  • You asked, we answered! Inquiring minds want to know about everything from how to handle technology with your kids, to how to feed a two to three year old, and what's the deal with intermittent fasting?!  Keep those questions coming because we are already preparing our next listener Q&A episode.



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    Resources and Show Notes
    MyPlate Phone App

    MyPlate Kids articles

    Ask the Expert: Carb Cycling for Weight Loss - Today's Dietitian (July 2018)

    Organic vs. Conventional (Today's Dietitian)

    Things You Save in a Fire (a Novel) - Gina's summer obsession

    Nicole's (2) Book Favorites: Same Kind of Different as Me by Ron Hall and The Reckless Oath We Made by Bryn Greenwood

    Carrot Almond Butter Muffins

  • Each year we keep record of our favorite healthier, more balanced recipes that are simple and perfect for the "in a hurry" parents and adults. Today we share our favorites from the past 12 months. Check out our Part 1 episode too; Episode 8.Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!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 NotesNicole's Mom Win - Cajun Pepper Shrimp with Creamed Corn OrzoGina's FavesSeasoned pork tenderloin from the store (have you tried these yet? Easy! Just pair with a salad or other vegetable)Angel hair pasta with fresh Parmesan, capers and tunaFour salmon filet topped with this spread; 2 T maple syrup, 2 T mayo and 2T Dijon mustard. Cook for 20 minutes at 400 degreesKale and Eggs; Saute kale in a large skillet with some garlic, then crack a couple eggs in the center. Simple delicious. Serve with toast.Turkey Meatballs with CarrotOne Pan Baked Chicken and Brown Rice Casserole (we add bacon to this!)Grilled Eggplant with Tomatoes and FetaGrilled California Avocado Chicken (From Nicole's blog)Chili Maple Glazed SalmonWalnut Rosemary Crusted Salmon (From Nicole's blog)Pork Chops Italiano One Pot Greek Chicken CasseroleSimple Pan Fried "Fries" - I chop redskin potatoes (or slice them into four quarters) and pan fry them until brown, with some salt added. I call them fries and serve them with ketchup. Kids love it!Instant Pot and Slow CookerInstant Pot Mac and Cheese with Ham and PeasInstant Pot RibsInstant Pot Skinny Fettuccine AlfredoInstant Pot Chicken Teriyaki BowlsTen Minute Pesto Chicken PastaSlow Cooker Healthy Taco CasseroleEasy Chili (I added chunks of butternut squash!)Fall Vegetable Sloppy Joes Chicken with Sugar Pumpkins and ApricotsCrockpot Rosemary Chicken with Butternut Squash (I topped this with avocado)Slow Cooker Lasagna (I used Morning Star Chorizo instead of Italian Sausage)Slow Cooker Taco Tater Tot CasseroleDesserts and SnacksYogurt parfaits with layers of nuts, chia seeds, fruit and yogurtPumpkin Raisin Chia Oatmeal Energy BallsFive Ingredient Protein Bars (no bake)Banana Granola BarsSuperfood Breakfast Cookies (from Nicole's blog)Chocolate Chip Almond Butter Cookies (I added 1/2 cup oats, I've also made these with peanut butter! Also I use sugar instead of Sucanat)ProductsKIND Nut Butter Bars (find in the dairy or other cooler section)KIND Whole Fruit and Chocolate Bars Nicole's Faves:Tangy Sweet & Sour Meatballs20-Minute Spicy Thai Noodles6 Can Chicken Tortilla SoupTurkey Taco Quinoa SkilletLemon and Parmesan Shrimp with Broccoli and CauliflowerBlack Bean and Corn SaladBlackened Fish Taco with Mango SalsaSweet Thai Basil ChickenPesto Chicken TortelliniEasy Hoisin ShrimpCajun Sausage and Pepper Rice SkilletChicken and Mushrooms in Garlic White Wine Sauce Shortcut Sausage JambalayaSummer Squash and Basil PastaSheet Pan Hawaiian ShrimpCreamy Parmesan One Pot Chicken and Rice5 Ingredient Pesto Shrimp and Broccoli FettuccineSesame ChickenEasy Sheet Pan Cajun Sausage and VeggiesCashew Chicken Sheet Pan MealSuperfast Bean Tostadas with Cabbage SlawFish FlorentineSlow Cooker Beef Gyros - will add feta next time!Thai Peanut Sauce - perfect for tofu and veggies (baked tofu recipe here too!)

  • You have gotten to know us over the past year, but on this episode you get to know the women who made us who we are today.  In honor of Mother's Day last week, we sat down with our moms for a candid chat about what we were like as kids, what they think of us as moms, and their favorite parts of being grandmas (or "Mimis"!).



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    Resources and Show Notes
    Untangled by Lisa Damour, PhD

    Chobani Less Sugar Filo Lemon

  • Autism Spectrum Disorder (ASD) is a developmental disorder that effects communication and behavior effecting 1 in 59 children in the United States. Along with other challenges that children and adults with autism may face, nutrition challenges are prevalent, as many with ASD have food sensitivities, gastrointestinal issues and repetitive behaviors that might stymie their growth and development. April was Autism Awareness month so we thought it would be the perfect time (albeit a little late) to speak to Maureen Geraghty, Gina's friend and colleague who's knowledge of ASD, accompanying GI disorders and possible alternative medicine and therapies is extensive. Learn more by visiting the links in our show notes. Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!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 NotesDr. Geraghty's References https://www.cancer.gov/about-cancer/treatment/cam- good concise definition of Complementary and Alternative Medicine for all medical disciplines. Geraghty, M, Bates-Wall J, Ratliff-Schaub K, Lane A: Nutritional Interventions and Therapies in Autism: A spectrum of what we know: Part 2. ICAN: Infant, Child & Adolescent Nutrition 2010;2:120. DOI:10.1177/1941406410366848. Jyonouchi H et al, J Pediatrics 2005;146:605. Jyonouchi H, Curr Allergy Asthma Rep; 2009 9;194-201 Coury DL et al, Pediatrics 2012; 130 (suppl 2): 69-76 Knivsberg, AM et al, Nutr Neurosci 2002;5(4):251-261. Elder JH, Nutr Clin Pract 2008;23:583. Millward C et al. Cochrane Database of Systematic Reviews. (2):CD003498, 2008. Hyman, S et al. (2010, May). Presented at IMFAR, Philadelphia, PA. Hediger,ML et al. J Autism Dev Disord (2008) 38:848-856. Geraghty et al. ICAN 2010, Part 1. Geraghty et al, JADA, 2010. Allessi Fasano’s advice regarding probiotics in autism: https://www.autismspeaks.org/expert-opinion/guidance-probiotics-0 Nye C et al, Cochrane Database of Systematic Reviews 2005; Issue4. Art No.: CD003497. DOI: 10.1002/14651858.CD003497.pub2. Mousain-Bosc M et al, Magnesium Research 2006; 19(1);53-62. Bent, S Bertoglio K, Hendren RL, J Autism Dev Disord (2009) 39:1145-1154. Amminger GP et al, Biol Psychiatry 2007;61(4)551-3. Curtis L and Patel K, J Alternative and Complementary Med. 2008;14:1-7. James, SJ et al, Am J Med Genet B Neuropsychiatr Genet 2006; 141B:947-956. James, SJ, Am J Clin Nutr 2009; 89;425-30. Melnyk, S et al. Autism Dev Disord. 2012 March; 42(3): 367–377 Stewart, PA, Hyman SL, Schmidt BL et al: Dietary Supplementation in children with Autism Spectrum Disorders: Common, Insufficient, and Excessive. JAND 2015;115(8):1237-1248.More about Dr. Fasano’s comments on Probiotics in Autism: https://www.autismspeaks.org/expert-opinion/guidance-probiotics-0 Resources for Determining Safety and Efficacy of a Supplement Natural Database Consumer LabsLearn More: Autism Speaks Favorite New Recipes/ProductsSlow Cooker Beer Salmon; Take four salmon fillets and marinade in 1-cup Italian dressing for at least 30 minutes. Add to slow cooker with a sliced red and yellow pepper (about 1 each pepper), 1 large onion (sliced), 1/2 tsp dried basil, 2 gloves garlic, and top with 2 cups raw spinach. Pour 3/4 cup amber ale on top and cook on high for 1.5 hours.Epilator for eyebrows Epilator for face

  • Let's talk gardening! It's a great time to start planning out what you want to grow this summer. Don't know a thing about gardening? Cool! We're no experts, either. In fact, we're bringing on our husbands who have green-er thumbs than us! That's right, a podcast takeover by the men and their "garden hoes"! What do they grow successfully? What has been a flop? When to plant, how much to water, from Ohio to Michigan, let's get ready to be locavores by way of home gardening...with lots of laughs along the way!

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    Resources and Show Notes
    Banana Cake with Banana Cream Cheese Frosting

    Easy Garlic Dill Refrigerator Pickles - no canning required!

    Easy (and Cheap-er) Pesto

    Arugula and Basil Pesto

    Squash Cookies

    Sausage and Apple-Stuffed Acorn Squash

    Creamy Radish Dip

    Butternut Squash Lasagna -- use your favorite lasagna recipe and instead of noodles use par cooked butternut squash
    Whole Grain Pumpkin Spice Butternut Squash Muffins
    Butternut Squash Soup

    Butternut Squash Chili - Gina adds butternut squash, raw, to this recipe!

    Fall Vegetable Sloppy Joes
    Cheesy BBQ Chicken Stuffed Zucchini Boats
    Best Ever Zucchini Bread

    Zucchini Cake with Cream Cheese Frosting

    Zucchini Pizza Boats
    Zucchini, Carrot, and Apple Bread with Pecans and Chocolate Chips

  • We are all born intuitive eaters, but continuing on with that intuitive eating mentality can sometimes be difficult with pervasive diet culture shoved in our face at all times.  We as parents have a unique responsibility; we get the pleasure of guiding our children through the fun and delicious world of food, from about six months and really as long as they are alive. Our kids listen to us, they watch our own cues, and are tuned into our own relationship with food. They ask us for food, have us prepare their food and allow us to help mold their love for food from the moment they are born.  It's our job to instill in them a positive relationship with food and keep them intuitive eaters as long as possible. Today we will provide some helpful tips on raising an intuitive eater and talk about what we've learned in the 5+ years we have been mamas.  No, we haven't been perfect, we are still learning, but join us as we talk through our experiences thus far.



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    Resources and Show Notes
    Today's episode is sponsored by The Dinner Spark!

    Intuitive Eating Website

    Overnight Oats (Gina's new favorite recipe): 1/2 oats, 1/2 cup milk of your choice, 1 T chia seeds, peanut butter or whatever else you want!  Mix wall in a cup and leave in fridge overnight.

    Crazy Richard's Peanut Butter (Gina's new favorite product)

    GIVEAWAY: Leave a review on iTunes and get entered to win the latest (fourth) edition of Intuitive Eating (coming out this June). Already have a review posted? Thank you, you're entered!

  • There are somewhere between 10 and 100 TRILLION microbes on the human body, with most living in the gut. Most adults have 400-500 species of bacteria in their gut at any given time. But did you know that the gut microbiome develops primarily in the first 3 years of life? Among adults, probiotics or prebiotics were the third most commonly used dietary supplement other than vitamins and minerals -- ahead of protein supplementation, even! Supplementation of probiotics quadrupled between 2007 and 2012! Join us to learn where to find pre and probiotics in foods and our tips and recommendations around supplementation.

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    Resources and Show Notes
    The Gut Microbiome and Nutritional Status - Today's Dietitian (March 2020 Issue)

    Align Probiotics

    Sun Fiber

    Regular Girl

    Cleveland Kitchen Sauerkraut

  • You (might have) brought a baby into this world -- welcome to the club that is motherhood. No matter how you brought your baby(ies) into this world, you learned a lot in the process. You likely experienced the gamut of emotions, both good and bad. Join us as we talk through what we learned through pregnancy, delivery, and the post-partum period. We want to be real and raw because as you may know, this season of life can be all. the. things!

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    Resources and Show Notes
    Ingrid & Isabel Nursing Tanks - Gina's fave nursing tanks

    Moments Enriched - mom blog!

    Blackened Fish Tacos with Mango Salsa

    88 Acres Banana Bread Protein Bar

    Wow Butter

  • On this episode, Nicole interviews engineer Kelly McElroy and host of the podcast SustainabiliME on her passion for sustainability. We focus on the problem of food waste and its effect on the environment as well as ways we can eat and live a more sustainable life. Be sure to join in - you're guaranteed to learn a ton!

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    Resources and Show Notes
    Find Kelly's podcast. SustainabiliME, on iTunes, Stitcher, Google Play, and Spotify

    Follow Kelly on Facebook, Instagram, and Twitter

    Lindsay's "The Dinner Spark"

    Flourless Double Chocolate Peanut Butter Mini Blender Muffins

    Fruit and Vegetable Storage

    Beyond Beef

  • Life as we know it has been turned on its head. As we socially distance, it's the perfect time to grab a bonus chat. Listen in as we discuss developing our "new normal" and how we're coping with COVID-19 - work, family, food, you name it.

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    Resources and Notes
    Cincinnati Zoo Facebook videos

    Moose Math app

    Three Ingredient Peanut Butter Cookies

    No-Bake Chocolate Oatmeal Bars

  • Plant-based lifestyles are gaining popularity, including vegan lifestyles. Often, exercise and sports performance are correlated with protein in the nutrition world. However, does that "need" to be? Are meat-eaters (omnivores) able to gain a competitive edge because of their diets that contain high biological value protein sources? Elite athletes such as Tom Brady, former heavyweight champion boxer David Haye, and Venus Williams are vegans leading their respective sports in performance. Whether you're a vegan, a committed exerciser with interest in a plant-based lifestyle, or an elite athlete looking for a competitive edge by way of nutrition, we hope this episode brings you some increased knowledge around this topic.






    Nutrient
    Vegan-friendly sources




    Protein
    Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables


    ALA
    Flax seeds, walnuts, chia seeds, hemp seeds


    EPAa
    Seaweed, algae


    DHA
    Microalgae oil, seaweed


    Vitamin B12
    Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb


    Iron
    Legumes, grains, nuts, seeds, fortified foods, green vegetables


    Zinc
    Beans, nuts, seeds, oats, wheat germ, nutritional yeast


    Calcium
    Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi


    Iodine
    Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt


    Vitamin D
    Lichen-derived D3 supplements





    aEPA can also be enzymatically converted from ALA and retroconverted from DHA [83, 84]
    bMight not be a reliable source of this nutrient




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    Resources and Show Notes
    Vegan Diets: Practical Advice for Athletes and Exercisers. Journal of the International Society of Sports Nutrition. 2017
    Hippo7 Vegan Supplement

    Glory Foods (greens in a can, so delicious!)

    88 Acres seed butters

  • Your questions…answered! We answer all your burning questions - everything from our face care routines to the merits and pitfalls of plant-based diets to a hot debate: plant-based margarine or butter...and more! As always, we welcome YOUR question for a future Q&A episode, just shoot us a message, DM, or comment below!

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    Resources and Show Notes
    Neutrogena Retinol

    Vitamin C

    Peel

    Thai Tofu-Veggie Bowls

  • Since we don't live close to one another (Gina in Columbus and Nicole is southwest Michigan), it's rare we get to actually hangout. But when we do, it's 1. with kids and 2. so much fun! This go-round, we met up at Great Wolf Lodge and recorded...just because. And because this was a vacation of sorts, we kept is light and fun with a series of random questions AND this or that questions. This episode is 100% fun and totally random. You'll for sure learn something. Enjoy!

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    Resources and Show Notes
    None!

  • It's American Heart Month!  There is arguably no are of nutrition science that is more dynamic and ambiguous than that of heart health.  One day eggs are bad, the next day you should eat more. One day Statins should be in the water, the next day maybe they aren't great for everyone.  One day we should be counting our saturated fat grams, the next day we should be adding lard to our food. What gives? Today we will hopefully clear up the facts and give you some practical advice for keeping the most important muscle in your body thriving.



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    Resources and Show Notes
    ASCVD 10-Year Risk Estimatory (for those 40+)

    2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease

    Carbohydrates and LDL Particle Size

    Statins, should you take them?

    The AHA Recommendations for Heart Health

    Triglyceride/HDL Ratios (aim for less than 3, or closer to 1, they say. Gina thinks this will become more important to cardiologists in years to come!)

    Cholesterol Clarity, by Jimmy Moore -Gina read this book and while she wasn't sold on all they had to say (for example, promoting bacon over chicken breast, no, just no) it was full of good research to support the idea that heart risk may have more to do with carbohydrate intake than once thought (especially for those at higher risk and with a propensity towards higher blood sugars). Also discusses different labs to focus on other than just total cholesterol an LDL.

    Good Calories Bad Calories - another book Gina read several years ago, full of really good information that might get you thinking.

    Favorite New Recipes or Products

    Slow Cooker Tater Tot Taco Casserole

    Kale Chips: Buy the already chopped and washed kale, lay out on a pan, spray with some oil, top with salt and pepper, heat at about 400-425 for 15-25 minutes (check regularly, and mix half way)

  • Valentine's Day is right around the corner and so it's a fun time to talk love and relationships. We talk everything from US stats around marriage to some great detail about our love lives (yep, we went there!), as well as Love Languages, professional marriage inventories, and more. Fair warning that things may get a bit spicy and we encourage earmuffs or mature listeners only!

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    Resources and Show Notes
    Prepare and Enrich Marriage Inventory

    Eight Dates by John and Julie Gottman

    Talk to Me Like I'm Someone You Love by Nancy Dreyfus

    Thug Kitchen Cookbook

  • It's no secret that diet culture is pernicious and damaging, in more ways than we can imagine.  It was only a matter of time that a movement like Health at Every Size would start to build and take over, albeit slowly, but it's gaining traction.  Imagine going to a dietitian and not being put on a diet, asked to record food, or look at labels. Imagine going to a doctor and not getting weighed.  Could this be our future?  Not only is it our future but you can experience this now.  Join us as we talk to Claire Chewning, a Registered Dietitian in Virginia who's passion is Intuitive Eating and who counsels with a weight inclusive Health at Every Size approach; focusing on everything wellness, minus the number on the scale.



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    Resources and Show Notes
    HAESCommunity

    Association for Size Diversity and Health

    Claire's website

    Claire's Book Recommendations

    Body Respect

    The F*ck it Diet

    Anti Diet

    Claire's Podcast Episode Recommendations for further learning;

    Episode 59

    Episode 60

    Episode 68

    Favorite New Products

    Aldi's Ravioli (Gina's new fave for the kids)

    Buffalo Cauli-Bites (Nicole's new recipe)