No Sugar Coats

Meats can be a healthy part of your daily routine if you choose to eat them. Listen to today's episode to learn about always vs sometimes meats you can enjoy today. References: Sodium intake and heart disease: https://www.medscape.com/viewarticle/pro-inflammatory-diet-salt-intake-increases-t2d-risk-2024a10004za?form=fpf Chicken health benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462...

Fruit is healthy no matter how you slice it. However there are some processed forms you should be aware of. Listen to today's episode to learn more.

Cereal is not as bad as social media will have you believe. Listen to today's episode to learn more about how to get the most nutrition out of cereal today.

There's nothing like the crunch of a chip to accompany your lunchtime sandwich or evening snack. Listen to today's episode to learn about eating chips the always vs. sometimes way today.

Bread is a staple food in any diet across the world. But diet culture has made us believe it is "bad" and "unhealthy." Listen to today's episode to learn how you can enjoy bread the always vs. sometimes way today.

There's nothing like an ooey, gooey bowl of macaroni and cheese to cozy up to at the end of a long day. Listen to today's episode to learn how you can make this comfort food its healthiest.

Pizza is a popular comfort food across the globe. Learn in today's episode how you can make it an always food today.

Learn how you can add potatoes in your healthy lifestyle the always vs. sometimes way. References: Health benefits of potatoes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9495970/ https://www.everydayhealth.com/diet-nutrition/sweet-potatoes-vs-white-potatoes-how-do-they-compare/   NHANES survey findings on vegetable intake: https://www.ncbi.nlm.nih.gov/books/NBK588715/   French fry information:...

There is such thing as a "sometimes" smoothie and an "always" juice. Learn more about this is in today's episode. References: Cranberry juice and urinary health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8412316/ https://pubmed.ncbi.nlm.nih.gov/37068952/   Vitamin C and immune health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/ https://www.tandfonline.com/doi/p...

Not all carbs are created equal. Learn why in today's episode. References: Complex carbohydrate health benefits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505863/ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates https://www.bmj.com/content/361/bmj.k2340   Low Carb Diet Health Effects: https://now.tufts.edu/2022/05/06/truth-about-low-carb-diets...

There are no "bad" and "good" foods. And this episode will teach you why and how you should look at foods instead.

References: Habits: https://www.healthline.com/health/the-science-of-habit#1 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234097&utm_source=npr_newsletter&utm_medium=email&utm_content=20201229 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9117234/   Dopamine detox: https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fa...

References:   Mental Health and Disordered Eating: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10044389/   Groups at Most Risk for Disordered Eating: https://pubmed.ncbi.nlm.nih.gov/25312748/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918293/ https://pubmed.ncbi.nlm.nih.gov/35799224/ https://pubmed.ncbi.nlm.nih.gov/36832508/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7746069/ https://www.ncb...

References:   Unhealthy food rules: https://www.npr.org/2021/12/23/1067210075/what-if-the-best-diet-is-to-reject-diet-culture https://nutrition.arizona.edu/news/2020/07/food-rules-what-are-they-how-we-challenge-them   Good food rules: https://pubmed.ncbi.nlm.nih.gov/29779673/   Disordered eating: https://mcpress.mayoclinic.org/nutrition-fitness/what-is-disordered-eating-and-when-does-it-become-an-...

References: How to understand and identify hunger cues: DeVille DC, Erchull MJ, Mailloux JR. Intuitive eating mediates the relationship between interoceptive accuracy and eating disorder risk. Eat Behav. 2021 Apr;41:101495. https://pubmed.ncbi.nlm.nih.gov/33713922/ https://extension.usu.edu/nutrition/research/learning-listening-hunger-fullness-cues https://www.hsph.harvard.edu/nutritionsource/intu...

References: Healthy Eating principles: https://pubmed.ncbi.nlm.nih.gov/36871888/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/ Dietitian statistics: https://www.jandonline.org/article/S2212-2672(21)01258-2/fulltext Carbohydrates: https://www.ncbi.nlm.nih.gov/books/NBK459280/ Protein: https://pubmed.ncbi.nlm.nih.gov/26797090/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/ https://www...

References: Brown, B. (2017).  Braving the Wilderness . Vermilion. Garcia R. Neurobiology of fear and specific phobias. Learn Mem. 2017 Aug 16;24(9):462-471. https://statmodeling.stat.columbia.edu/2019/01/28/bullshit-asymmetry-principle/ Rand DG, Epstein ZG. Risking your life without a second thought: intuitive decision-making and extreme altruism. PLoS One. 2014 Oct 15;9(10):e109687. Rand DG. Coo...

References: Anxiety and changes in eating habits: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7642959/ Anxiety and hunger: https://www.nature.com/articles/s41598-021-94279-1 Food insecurity and psychological health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282962/ Fear of food survey: https://pubmed.ncbi.nlm.nih.gov/34798226/ Human fear conditioning: https://www.nature.com/articles/s44159-02...

References: Weight cycling: https://journals.sagepub.com/doi/10.1177/10497323231221666 https://pubmed.ncbi.nlm.nih.gov/38172475/   Healthy relationship with food: https://www.psychologytoday.com/us/blog/how-healing-works/201905/5-ways-build-positive-relationship-food https://eatwell.healthy.ucla.edu/2020/02/03/building-a-healthy-relationship-with-food/ Dietary supplements: https://newsroom.clevela...

References: Healthy meal prep tips: https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/how-to-cook-healthier-at-home https://www.goodhousekeeping.com/food-recipes/a28377603/how-to-meal-prep/ https://www.nutrition.gov/topics/shopping-cooking-and-meal-planning/meal-prep-and-cooking-tips https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep   Cooking tip...

References: Healthy eating research: https://newsroom.clevelandclinic.org/2023/02/01/americans-cite-cost-of-heathy-food-as-biggest-barrier-to-a-heart-healthy-diet-according-to-cleveland-clinic-survey/ https://pubmed.ncbi.nlm.nih.gov/30851840/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9967271/ https://www.heart.org/en/health-topics/diabetes/prevention--treatment-of-diabetes/how-to-eat-healthy-on...

References: Foundation definition: https://www.oxfordlearnersdictionaries.com/us/definition/english/foundation   Changing mindset: https://news.stanford.edu/report/2021/09/15/mindsets-clearing-lens-life/   Life purpose: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730675/   Social media use: https://www.pewresearch.org/internet/2024/01/31/americans-social-media-use/ https://www.psychologicalscien...

References: Sleep and health: https://pubmed.ncbi.nlm.nih.gov/37019662/ https://www.ncbi.nlm.nih.gov/books/NBK526132/ https://www.ncbi.nlm.nih.gov/books/NBK547676/ https://pubmed.ncbi.nlm.nih.gov/38127505/ https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep#:~:text=Sleep%20is%20important%20to%20a,up%20while%20you%20are%20awake . https://www.s...

References: Exiting unhealthy relationship resources: https://www.thehotline.org/search-our-resources/#tab-id-1 https://ncadv.org/learn-more/get-help/financial-education https://www.womenshealth.gov/relationships-and-safety/domestic-violence/leaving-abusive-relationship https://www.unitedway.org/our-impact/featured-programs   Impact of unhealthy workplace on health: https://www.apa.org/topics/heal...

References: Walking health benefits: https://pubmed.ncbi.nlm.nih.gov/37495893/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9798720/ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887 https://pubmed.ncbi.nlm.nih.gov/38050034/   Walking resources: https://walkathome.com/ https://howdyhealth.tamu.edu/starting-a-walking-program-a-12-week-plan/ https://worldw...