Nutrition is a young science, it's complicated, and it's personal. This podcast tackles import social conversations around Intuitive Eating, Health at Every Size, food and health access, and why "health" isn't one-size-fits-all. This podcast isn't about truth (science isn't built on facts--it's an exploration of the world and living organisms that inhabit it), it's about nuance-- embracing the gray; asking questions; interpreting the research from a neutral place; and finding what "health" means for us along the way.
Today, I talk about the new direction for the podcast and dive deep into weight stigma and what it means to be truly "anti-diet" in the world of nutrition.
10 Apr 2020
Gratitude in an Uncertain Time
We are living in an unprecedented time, watching history unfold before our eyes. With so much uncertainty, fear, sickness, and the difficult new reality we're all living, it can be hard to find things to be grateful for. But it is important to try. In this episode of Learned, Heard and Stirred, I'm taking a break from Nutrition and anti-diet conversation to provide some optimism and joy in the form of a gratitude conversation. I share some research (of course) and ideas for cultivating more gratitude in your life, which I hope will, at the very least, bring some joy to your day. Wishing everyone health and happiness right now. Sending all the love and virtual hugs to each and every one of you.
4 Jan 2020
What to Do Instead of New Years Resolutions
It's that time of year again...the beginning of a new chapter...or does it need to be?
While I'm totally on board with personal growth and challenging yourself in new and rewarding ways, I'm not a fan of resolutions. So often people approach them from a black or white mindset-- you're either on the wagon or you're off. So what do I support/promote? Sustainable habits that require no resolutions list.
Establishing realistic, healthy and sustainable action steps that can evolve into habits is not only more fulfilling, but has a much higher likelihood of sticking. Health isn't a one-stop destination. It's a daily choice-- to show up for yourself, and continue to show up for yourself. Let's squash resolutions and instead, resolve for more self-kindness, compassion, and true self-care, so that we can better love and care for the people around us. Let's fill our hearts with more acceptance and fewer expectations for change. Let's focus on what we can control and let the rest go.
Let's be more present. More thoughtful. More grateful. We've got this 2020!
19 Mar 2019
Ep 10: Magnesium Deficiency and What to Do About It
It is estimated that 3 in 4 Americans suffer from magnesium deficiency. In this episode I break down the science behind magnesium-- why we need it, how to find out if you're deficient in it, and some ways you can get more of this important mineral in your diet.
Here are links to the sources for today's episode:
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/)
https://www.ncbi.nlm.nih.gov/pubmed/19271419 (https://www.ncbi.nlm.nih.gov/pubmed/19271419)
https://www.ncbi.nlm.nih.gov/pubmed/25748766 (https://www.ncbi.nlm.nih.gov/pubmed/25748766)
https://www.ncbi.nlm.nih.gov/pubmed/11252079 (https://www.ncbi.nlm.nih.gov/pubmed/11252079)
https://www.ncbi.nlm.nih.gov/pubmed/26404370 (https://www.ncbi.nlm.nih.gov/pubmed/26404370)
https://thequantifiedbody.net/magnesium-deficiency-dr-carolyn-dean/ (https://thequantifiedbody.net/magnesium-deficiency-dr-carolyn-dean/)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939859/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939859/)
Magnesium-rich foods you should consider rotating into your diet:
Almonds
½ cup serving of steamed spinach
Cashews
Peanuts
Fortified cereal
Soy milk
Black beans
Edamame
Peanut butter
Whole grain bread
Avocado
Potato
Brown rice
Greek yogurt
Oatmeal
Kidney beans
Banana
Salmon
Whole milk
Halibut
Raisins
Free-range chicken
Grass-fed beef
Broccoli
White rice
Apple
Carrot
22 Dec 2018
Ep 7 Intuitive Eating and Squashing Holiday Food Anxiety
“It’s the most wonderful time…” to freak out about sugar! Carbs! Eggnog! In all seriousness, it is possible to navigate your way through every holiday shindig, cookie offering and cocoa mug, with kindness, balance and grace, and it doesn’t include the typical “foods to avoid,” “drink water” or “fill up on protein before you go out” health hacks.
Applying an Intuitive Eating Approach to the Holidays can help you make peace with your food choices and your body, and leap into the New Year without falling victim to the "Resolution-Diet Trap."
Read more about Intuitive Eating here: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/ (https://www.intuitiveeating.org/10-principles-of-intuitive-eating/)
Ginger Cookie Recipe:
1/2 cup grass-fed butter
3/4 cup coconut sugar or maple sugar
1 egg
1 Tbsp molasses
1 tsp vanilla extract
2 1/2 tsp ginger
1 tsp cinnamon
1/2 tsp salt
2 tsp baking soda
1 cup blanched almond flour
1 cup arrowroot flour (or arrowroot starch)
Directions:
In a food processor, combine butter and sugar. Add vanilla, molasses, and egg. Pulse to combine.
Add spices, salt, baking soda, almond flour, and arrowroot, and pulse to combine. Dough will come together in a big ball.
Transfer cookie dough to a bowl. Cover and refrigerate 30-60 minutes.
Preheat oven to 350 degrees
Place cookies on a baking sheet lined with parchment paper or a silicone baking mat.
Bake 8 cookies at a time at 350 degrees for 10-12 minutes, or until golden around the edges.
Let cool 2-3 minutes on baking sheet before transferring to a cooling rack.
Repeat with remaining cookie dough.
10 Nov 2018
Ep 5 Postpartum Body Image
Postpartum is an equally exciting and scary time for a new mom. You've carried a growing baby for nine months and by week 40 of pregnancy - or past the due date, as many first-time moms experience - you are pretty good with the whole pregnancy thing and ready to issue an eviction notice.
Bringing a new baby into the world presents new challenges without the added pressure of "getting our bod(ies) back." In this episode, I explore the hormonal impacts of pregnancy and postpartum, my personal experience and the experiences of a few other moms, and talk about ways to invite healthy habits, self care, and self-kindness into your life during the postpartum period and beyond.
Information about Postpartum Anxiety and Depression: http://americanpregnancy.org/first-year-of-life/forms-of-postpartum-depression/
Postpartum Thyroiditis: https://www.chop.edu/conditions-diseases/postpartum-thyroiditis
https://www.thyroid.org/wp-content/uploads/patients/brochures/Postpartum_Thyroiditis_brochure.pdf
Postpartum Hormone Research:
https://academic.oup.com/jcem/article/86/10/4933/2849260
https://academic.oup.com/jcem/article/96/1/E40/2833636
https://www.sciencealert.com/pregnancy-changes-a-woman-s-brain-structure-for-at-least-2-years-after-giving-birth
Questions, topic ideas, or to find out how you can work with me for one-on-one coaching, email: fitfabwellbychanel@gmail.com
10 Minute Taco Bowl with Black Bean Dip
INGREDIENTS
" 2 CUPS COOKED QUINOA
" 1 LB GRASS-FED GROUND BEEF
" 2 TEASPOONS ONION POWDER
" 1 TEASPOON CUMIN
" 1 TEASPOON CAYENNE
" 1 TEASPOON GARLIC POWDER
" 2-4 CUPS ROMAINE LETTUCE
" 1 AVOCADO, SLICED
" 1 BAG OF HARVEST SNAPS BLACK BEAN SNAPS
" BLACK BEAN DIP:
" 1 CAN BLACK BEANS (ORGANIC AND NO SALT ADDED IF POSSIBLE)
" 1 TEASPOON GARLIC POWDER
" ½ TABLESPOON AVOCADO OIL
" SALT & PEPPER TO TASTE
DIRECTIONS
1. In a large pan, add a little avocado oil and turn onto medium heat
2. Mix together spices in a small bowl then add to pan (or skillet) with the beef (use a spatula or utensil to break up the beef in the pan so it is crumbles
3. Pour spices onto the beef and mix well
4. Cook the beef for about 8 minutes or until it is cooked through
5. While beef cooks, add the black bean dip ingredients to a food processor and pulse until combined and creamy (but thick)
6. Once ready, assemble your taco bowls by adding romaine, avocado, Harvest Snaps, cooked beef and the black bean dip
7. Salsa and other veggies would also be great in this
8. *Black bean dip will stay good for about 5 days in fridge
12 Oct 2018
Ep 3 What You Don't Know About Obesity
This week, I dive into the Huffington Post Article "Everything You Know About Obesity Is Wrong." You can find the article here: highline.huffingtonpost.com/articles/en/everything-you-know-about-obesity-is-wrong/
All studies I reference, as well as stats, are sourced in this article as well.
Today's recipe is refined-sugar-free pumpkin bread, just in time for Fall!
Ingredients:
3/4 cup coconut flour
Pinch of salt
1 T pumpkin pie spice
1 t cinnamon
1/2 t baking soda
1/4 t baking powder
1 can (15 oz) pumpkin puree
4 eggs
1/4 cup honey
1 T coconut oil, melted
1/2 t vanilla extract
Instructions:
Preheat oven to 375°F.
Combine flour, salt, pie spice, cinnamon, baking soda, and baking powder in a bowl and set aside.
In a separate bowl, whisk together eggs, puree, honey, and oil.
Fold wet ingredients into dry ingredients.
Coat a bread pan with coconut oil and then pour batter into pan.
Bake for approximately 45 minutes, or until you’re able to insert a toothpick into the center without the dough still being wet.
Remove bread from pan and place on a cooling rack; cool for at least 20 minutes before cutting.
28 Sept 2018
Episode 2 Keto and Paleo Diets
In episode 2 I discuss 2 trending topics, and popular diets, keto and paleo, what the science says, and my thoughts on them. Lots of good info on healthy food hacks in this one, so be sure to tune in!
If you have questions, feedback or topics you want to hear, please email me at: fitfabwellbychanel@gmail.com
Today's Recipe:
My favorite smoothie: Banana Peanut Chocolate
1/2 banana
1 cup unsweetened plain almond milk
1 TBSP chia seeds (or flax or psyllium husk)
1-2 TBSP Peanut Butter (I like 2)
1 serving chocolate protein powder (collagen or pea protein)
1 handful spinach (or other green leafy veggie)
Blend in a high speed blender for 1-2 minutes. Enjoy!
18 Sept 2018
Why Nutrition? Why a Podcast?
A Nutrition Coach and Clinical Nutrition Student aiming to provide current, evidence-based research and a growing expertise in the area of Nutrition Science. I believe in an emphasis on balance, self-love, and self-care through mind-body-spirit nourishment, connection, and health education.
I get deep in this episode, providing context for my Nutrition path, the pain points that led me to where I am today, and why I think knowledge is the most powerful tool when it comes to taking good care of ourselves.
Today's Recipe:
Protein Fat Balls
Ingredients:
Makes 32 bite-sized balls
3-4 pitted Medjool dates (many recipes call for about 10, but that's a LOT of sugar your body doesn't need)
1 cup raw, unsalted cashews
3/4 cup melted coconut oil
3/4 cup almond milk (or dairy-free alternative)
1/4 cup cacao powder
1/2 cup protein powder (vanilla tastes best in this recipe)
2 TBSP chia seeds
The juice of 1 lemon
1/2 tsp Himalayan salt
2 tsp vanilla extract (optional)
3-4 d
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