No Sugar Coats

Today's episode will talk about how you can make smarter goals and new year's resolutions that will be effective in helping you achieve your health goals for the long-term. References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/ https://link.springer.com/referenceworkentry/10.1007/978-1-4419-1428-6_1749 https://www.apa.org/topics/behavioral-health/new-year-resolutions https://psy...

Today's episode will talk about two dietary changes you can make to help you improve your quality of life well into your golden years. References: Brain health studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10526215/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9641984/ https://pubmed.ncbi.nlm.nih.gov/38427239/ https://pubmed.ncbi.nlm.nih.gov/37589276/    Omega-3 foods: https://www.heal...

Today's episode will give you the basic info on a renal diet for kidney disease. References: Renal diet basics: https://my.clevelandclinic.org/health/articles/15641-renal-diet-basics   Nutrient food lists: https://www.kidney.org/atoz/content/phosphorus https://www.kidney.org/atoz/content/potassium-ckd-diet https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-so...

Today's episode will give you fast facts about a heart healthy diet. References: Heart healthy diet links: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456 https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-health...

Today's episode will provide a fast foundation to help you better understand the diabetes diet. References: https://www.cdc.gov/diabetes/healthy-eating/carbohydrate-lists-starchy-foods.html https://diabetes.org/food-nutrition/understanding-carbs/carb-counting-and-diabetes https://www.niddk.nih.gov/health-information/diabetes/overview/healthy-living-with-diabetes  

This episode talks about how labeling foods good and bad is not only unhelpful, but can be harmful to one's physical and mental health. Food and body shaming: https://health.clevelandclinic.org/food-shaming https://healthcare.utah.edu/healthfeed/2024/04/how-avoid-food-policing-and-weight-shaming-tutorial-parents https://www.todaysdietitian.com/newarchives/0623p32.shtml

This episode talks about how unsolicited advice is not helpful and what to do instead to help others you care about get healthy. Unsolicited advice research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8557851/ https://health.clevelandclinic.org/food-shaming   Shaming research: https://www.psychiatry.org/news-room/apa-blogs/eating-disorders-weight-shaming-and-clean-eating Motivation for weight ma...

This episode talks about how you can avoid the stress of counting calories over the holiday season by following a few simple tips. Holiday weight gain research: https://pubmed.ncbi.nlm.nih.gov/38254596/ https://ajcn.nutrition.org/article/S0002-9165(23)02690-4/fulltext Managing holiday weight gain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10574044/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5...

This episode talks about some ways you can eat a day of balanced meals and snacks on a budget. Low to no cost nutrition services: https://www.feedingamerica.org/our-work/hunger-relief-programs/mobile-food-pantry-program https://www.nutrition.gov/topics/food-security-and-access/nutrition-budget https://www.ers.usda.gov/topics/food-nutrition-assistance/supplemental-nutrition-assistance-program-snap/...

This episode talks about how unlike popular belief, drinking red wine, or any wine for that matter, is not beneficial to health in any way. Wine and health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10634232/ https://pubmed.ncbi.nlm.nih.gov/38847707/     Alcohol and health: https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health https://bmcmedicine...

This episode discusses how eating healthy can have barriers for some, and how those who think eating healthy is easy should avoid food shaming those with barriers. Low to no cost nutrition services: https://www.feedingamerica.org/our-work/hunger-relief-programs/mobile-food-pantry-program https://www.nutrition.gov/topics/food-security-and-access/nutrition-budget https://www.ers.usda.gov/topics/food...

This episode will discuss how there are two major types of sugar and how natural sugar from fruit is not unhealthy. Natural sugar vs. added sugar: https://www.mdanderson.org/cancerwise/natural-versus-refined-sugar--what-s-the-difference.h00-159465579.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9657402/   Added sugar and health: https://www.frontiersin.org/journals/immunology/articles/10.3389...

This episode will talk about how listening to your hunger cues can help you become your healthiest self in the long-term and how tracking may be helpful in the short-term to stay on a healthy track. Hunger cue benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7392799/ https://pubmed.ncbi.nlm.nih.gov/38584400/ https://pubmed.ncbi.nlm.nih.gov/38674930/ Tracking food impact on health: https://ww...

This episode will discuss how even people with "healthy" diets can benefit from vitamin and nutrient supplements. Plant-based diets and nutrient deficiency risk: https://www.saintlukeskc.org/about/news/research-shows-vegan-diet-leads-nutritional-deficiencies-health-problems-plant-forward https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746448/ Digestive diseases and nutrient risk: https://w...

This episode will discuss eating disorder and disordered eating statistics and how eating disorders can happen to those you would never suspect being at risk. Eating Disorder Statistics: https://anad.org/eating-disorder-statistic/ Intermittent Fasting and Disordered Eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10589984/ Causes of Eating Disorders: https://pubmed.ncbi.nlm.nih.gov/26095891/...

This episode will discuss why diets are not always restrictive and will provide fast facts on therapeutic diets. Diet definition: https://www.merriam-webster.com/dictionary/diet Therapeutic diets: https://pubmed.ncbi.nlm.nih.gov/38835359/ https://diabetesjournals.org/care/article/42/5/731/40480/Nutrition-Therapy-for-Adults-With-Diabetes-or https://www.ncbi.nlm.nih.gov/books/NBK499830/ https://www....

This episode will discuss how being overweight is not always unhealthy. Older adults overweight: https://ajcn.nutrition.org/article/S0002-9165(23)05024-4/fulltext https://pubmed.ncbi.nlm.nih.gov/38626306/ https://www.medrxiv.org/content/10.1101/2024.05.30.24308211v1 Fat but Fit: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10934411/ https://pubmed.ncbi.nlm.nih.gov/38219201/ Health risks obesity: h...

This episode will briefly explore how thin is not always healthy. Malnutrition link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228435/ Thinness statistics and causes: https://pubmed.ncbi.nlm.nih.gov/38432237/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001450/

This episode will talk about how one diet does not fit all and the reasons why. Diet links: https://www.ncbi.nlm.nih.gov/books/NBK279012/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10128075/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10210275/

This episode will talk about what you can expect from this season as well as talk about why snacks are not bad.

Excuses may feel comfortable, but such comfort is an illusion. Learn how excuses may be holding you back from being your healthiest self in today's episode. Accountability: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5536091/ https://www.acefitness.org/continuing-education/prosource/february-2016/5795/coaching-behavior-change-accountability-for-change/ Mental Health Resources: https://www.nim...

Binge watching movies may help you escape for a bit during hard times, but it's just a sometimes solution. Listen to today's episode to learn the always alternative. Mindfulness: https://pubmed.ncbi.nlm.nih.gov/38414520/ https://www.nature.com/articles/s41598-023-45765-1 Distraction: https://www.psychologytoday.com/us/blog/where-science-meets-the-steps/201404/what-is-healthy-distraction#:~...

You don't need bootcamp to be healthy. Learn about what exercise can benefit you today. References: Gentle Exercise: https://www.nimh.nih.gov/health/find-help https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9032643/ Vigorous Exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8493117/ Exercise and mental health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8638711/ Exercise and sleep: https://...

Tracking can be a great tool to help you determine portion sizes and nutrient intake. But anything in excess can be harmful to your health. Learn about the always alternative in today's episode. References: Intuitive eating: https://www.sciencedirect.com/science/article/abs/pii/S1499404622004870 Tracking Food: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/ Mental Health Disordered Eatin...

Cooking oils have gotten a bad rap on social media. But most of them don't deserve it. Listen to today's episode to learn about what cooking oils may support your heart health today. References: Plant-based oil benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8048052/ https://pubs.rsc.org/en/content/articlelanding/2024/fo/d3fo05246j Seed oil benefits: Rapeseed: https://www.nature.com...