19 Burst results for "Monica Reindel"

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

04:39 min | 2 months ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hello there. I'm Monica Reindel and you're listening to the nutrition diva podcast welcome this week. We're talking about the nutritional benefits of drinking mineral water. You know a lot of people are concerned that fruits and vegetables are less nutritious than they used to be. Because they've heard that. The soil has become depleted of minerals I address that concern back in episode number ninety seven. If you'd like to check that out, but suffice it to say, I don't think we need to worry about declining mineral levels in our produce. However, mineral-water still sounds like a good idea sort of like a vitamin supplement. You can drink, so are their health benefits to drinking mineral water. Are there any risks? I. You should know that you're probably already getting some minerals in your regular drinking water, because most tap water contains minerals for example. If you drink two liters of water a day, you be getting ten to fifteen percent of your daily calcium requirement and up to a third of your required magnesium, just from the water that you drink or that you use in your tea and coffee, but the amount of minerals in tap water in different regions varies greatly. As I talked about in my article on water contamination. If you're on a public water system here in the United States, you should get a report every summer, which details your water quality including mineral levels as well as any contaminants that have been found. It's often included with your water bill now. If you're a renter, you'll probably never see these reports. You can look up your local water quality report on the Environmental Protection Agency's website and have linked to that in our show notes. Checking. Your water quality report can give you a good idea of how high in minerals your local water supply is. Now I realized. Not all of you are in the United. States and most countries have agencies that provide similar information. If you're not in the US try doing an internet search using your country along with the phrase, drinking, water quality, and again I've included links to several of these agencies in the show notes for today. Even the modest amounts of minerals founded regular drinking water play a beneficial role in your health, calcium and magnesium are important for strong bones of course and magnesium also helps to regulate your blood pressure. In fact, people who live in areas with very hard water, which is very high in minerals, have a reduced risk of heart, disease and hard water. That's high in magnesium has also been found to relieve constipation. However all those minerals can also be rough on your plumbing, so people who have hard water often use a water softening system to remove those minerals, so if you're using a water softener to lower the mineral content of your water than obviously you would not get the health benefits associated with hard water. If you suspect or you know that you're drinking. Water is low in minerals. Could mineral water be a good thing to add to your diet? Well, it might bottled mineral water contains four times as much calcium and magnesium as regular tap water, and one study found that people drinking water was low in magnesium were able to lower their blood pressure by drinking a leader of mineral water every day. Of course there are other ways to get magnesium brown rice almonds, Lima beans and spinach are all examples of good sources of magnesium, but drinking mineral water can definitely add to your intake of calcium, magnesium and other minerals, and I have a related episode in the archives, and why you need more magnesium in your diet. Now, not all bottled water is mineral water. Some bottled water simply filtered or distilled tap water, often with small amounts of minerals added back in to enhance the taste. Some bottled water does come from a natural source such as spring, but it still may not be high enough in minerals to be considered true mineral water, the technical definition of mineral water vary somewhat around the world here in the United. States in order to be labeled as mineral water, it must come from a natural source such as a spring, and it must also have at least two hundred fifty parts per million of dissolved minerals and. And that translates to these two hundred and fifty milligrams of minerals, including sodium per liter

United States France darrelle Steiner Europe Germany
Should You Add Mineral Water to Your Diet?

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

04:39 min | 2 months ago

Should You Add Mineral Water to Your Diet?

"Hello there. I'm Monica Reindel and you're listening to the nutrition diva podcast welcome this week. We're talking about the nutritional benefits of drinking mineral water. You know a lot of people are concerned that fruits and vegetables are less nutritious than they used to be. Because they've heard that. The soil has become depleted of minerals I address that concern back in episode number ninety seven. If you'd like to check that out, but suffice it to say, I don't think we need to worry about declining mineral levels in our produce. However, mineral-water still sounds like a good idea sort of like a vitamin supplement. You can drink, so are their health benefits to drinking mineral water. Are there any risks? I. You should know that you're probably already getting some minerals in your regular drinking water, because most tap water contains minerals for example. If you drink two liters of water a day, you be getting ten to fifteen percent of your daily calcium requirement and up to a third of your required magnesium, just from the water that you drink or that you use in your tea and coffee, but the amount of minerals in tap water in different regions varies greatly. As I talked about in my article on water contamination. If you're on a public water system here in the United States, you should get a report every summer, which details your water quality including mineral levels as well as any contaminants that have been found. It's often included with your water bill now. If you're a renter, you'll probably never see these reports. You can look up your local water quality report on the Environmental Protection Agency's website and have linked to that in our show notes. Checking. Your water quality report can give you a good idea of how high in minerals your local water supply is. Now I realized. Not all of you are in the United. States and most countries have agencies that provide similar information. If you're not in the US try doing an internet search using your country along with the phrase, drinking, water quality, and again I've included links to several of these agencies in the show notes for today. Even the modest amounts of minerals founded regular drinking water play a beneficial role in your health, calcium and magnesium are important for strong bones of course and magnesium also helps to regulate your blood pressure. In fact, people who live in areas with very hard water, which is very high in minerals, have a reduced risk of heart, disease and hard water. That's high in magnesium has also been found to relieve constipation. However all those minerals can also be rough on your plumbing, so people who have hard water often use a water softening system to remove those minerals, so if you're using a water softener to lower the mineral content of your water than obviously you would not get the health benefits associated with hard water. If you suspect or you know that you're drinking. Water is low in minerals. Could mineral water be a good thing to add to your diet? Well, it might bottled mineral water contains four times as much calcium and magnesium as regular tap water, and one study found that people drinking water was low in magnesium were able to lower their blood pressure by drinking a leader of mineral water every day. Of course there are other ways to get magnesium brown rice almonds, Lima beans and spinach are all examples of good sources of magnesium, but drinking mineral water can definitely add to your intake of calcium, magnesium and other minerals, and I have a related episode in the archives, and why you need more magnesium in your diet. Now, not all bottled water is mineral water. Some bottled water simply filtered or distilled tap water, often with small amounts of minerals added back in to enhance the taste. Some bottled water does come from a natural source such as spring, but it still may not be high enough in minerals to be considered true mineral water, the technical definition of mineral water vary somewhat around the world here in the United. States in order to be labeled as mineral water, it must come from a natural source such as a spring, and it must also have at least two hundred fifty parts per million of dissolved minerals and. And that translates to these two hundred and fifty milligrams of minerals, including sodium per liter

United States Monica Reindel Environmental Protection Agenc
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

02:10 min | 6 months ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Okay so maybe. Those green smoothies and garlic juice shots aren't actually doing that. Much to protect you from whatever's going around but if it's motivating you to eat your vegetables then what's the harm if you're eating less refined sugar in an effort to avoid suppressing your immune system. Maybe some good could come of that too fair enough but if it's creating a false sense of security that causes you to disregard other more effective precautions such as proper handwashing staying away from sick people and so on then you're a green smoothie could actually be making you a little bit less safe or if you're spending hundreds of dollars on immune boosting supplements that money could potentially be put to better use even if we can't just turn up the volume on our immune systems by eating certain foods. A good diet can definitely help keep you healthier than a poor one and that means lots of fruits and vegetables adequate protein healthy sources of fats such as fish nuts olives and avocados legumes whole grains and other sources fiber to nurture your microbiome and not too much sugar or alcohol. If you'd like a fun way to assess and track how you're doing check out my free nutrition. Gpa APP finally. Although good nutrition is important to proper immune function there are other factors that come into play. Chronic stress can increase the body susceptibility to infection. And by the way. Lack of sleep is experienced by your body as stress on the other hand exercise time in nature and random acts of kindness can make you stronger happier healthier and more resilient so be sure to keep those on the menu as well. This is Monica. Reindel of the nutrition. Diva podcast. Thanks so much for listening this week. Our show is produced by Nathan Sam's edited by Karen Herzberg and our team at Macmillan audio also includes Morgan Ratner Michelle Margulis. Emily Miller and our director. Kathy Doyle I'll see you next.

Morgan Ratner Michelle Marguli Kathy Doyle Macmillan audio Emily Miller Nathan Sam Karen Herzberg director
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

11:45 min | 10 months ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hello and welcome to the nutrition diva podcast. I'm Monica Reindel. And today I'm talking with registered Dietitian Natalie Stevens a some really interesting new research that suggests how we can get more pleasure from the food that we eat and at the same time avoid overeating. Today's episode is supported by Holiday Inn club vacations the perfect spot for a family vacation or a group retreat. There are twenty-three Luxurious Various Holiday Inn club vacation resorts all across the United States. And they feature spacious villas with separate bedrooms fully equipped kitchens living rooms cried at Patios patios and balconies and select resorts offer premium signature collection villas with upgraded amenities. You'll find championship golf. Courses Sparkling pools this delicious restaurants and more for more information visit H. CV DOT vacations slash diva. That's H C. See the DOT vacations slash diva. Why are certain foods so easy to overeat some foods? We can enjoy a reasonable amount to feel satisfied but with other foods. It's like we're a bottomless pit. We just WANNA keep going. Even though we know overindulging will registered Dietitian nutritionist. Natalie Stevens joining me today to talk about some new research that she brought to my attention on how our brains and bodies respond to pleasurable certain foods and how we can avoid over eating without having to avoid foods that we enjoy. I'm so glad to have the podcast Natalie. Welcome thank you you for having me. This is an exciting thing to talk about. Who doesn't like talking about enjoying our food absolutely and this is a great time to have the conversation? We're the holiday season and there's so many opportunities to overindulge. It's really tempting to take one of two approaches. The first and probably the most common is to lit up which ends up being eating as much yummy food as you can and I mean why not. There are so many delicious foods. And you don't WanNa miss out but then there's the virtuous route that many of us also try where you limit yourself because you don't WanNa suffer the consequences you don't WanNa see the scale go up. You don't WanNa be uncomfortable and if you don't run out of willpower you're gonna be really proud of yourself. Ueno both of those strategies. have their drawbacks. If you if you decide to just abandon all restraint and lit up well you're probably going to have some damage to undo when it's all over but when we focus on limiting or restricting especially at a time like holidays it can create this sort of psychological Michael hunger that just builds up until we fall completely off the bandwagon. And then well we all know how that looks but what are we going to do here. Can we still win in what feels like sort of a lose lose scenario between being healthy and being happy the pleasure that we experience when we eat it's results results of dopamine and there's some research on how our bodies produce dopamine in response to eating and this is really optimistic you might assume assume the all the pleasure comes from taste because let's be honest that's what we get excited about. Our brains do produce dopamine when we taste food. Uh especially your sweet salty high fat foods but it isn't the only source of dopamine which means it isn't the only source of pleasure that we get from Eating there's a second dopamine release that's triggered when the food reaches our stomach and this one is more related to the nutritional value of food. Yeah that is so fascinating. I did think that the dopamine release was primarily just went. That food hits our taste buds so I was unaware of the second wave of dopamine and before we get into more details about the study. Let me just take a quick pause. Thank this week. Sponsors hellofresh is America's number one meal Kit delivering during easy seasonal recipes and premeasured ingredients right to your door. All you have to do is cook and enjoy. Each box includes everything you need to get an incredible incredible meal on the table and just about thirty minutes and there is something for everyone to family recipes calories smart options vegetarian and fun menu series series. It's super flexible. You can easily change your delivery day. Skip a week or add extra meals to your weekly order anytime. hellofresh puts a lot of variety into my diet. I make things that I otherwise wouldn't have thought to make like this Mediterranean couscous with chickpeas and Keeney and heirloom tomatoes was delicious. So break out of your dinner. rut With hellofresh as a nutrition diva listener. You can take advantage of an amazing offer this month. You get nine Neal's free just go to hellofresh DOT dot com slash diva nine and use that code diva nine that's D.. IV A and then the number nine no space there and you'll get nine free meals. That's hellofresh dot com slash d nine. We also receive support this week. From molecule molecule is re imagining the future of clean Air starting with the air. Purifier molecule destroys indoor air pollutants at a molecular level removing them from the air. That you breathe. The technology has been verified. Hi by science. But most importantly it's been tested by real. People Molecule has offered asthma and allergy sufferers around the country and all new experience. One customer even said that she was able to breathe through her nose for the first time in fifteen years and now molecule offers their breakthrough pico technology across a wide range of products. You can shoes the unit. That's best for your space. The molecule air is for big room. The molecule air mini for a smaller room or abundant for an air purification. Solution for your entire home for ten percent off your first order of an air purifier visit molecule dot com and enter diva ten at checkout. That's Komo L. E. K. U. L. E. DOT COM and. The CODE IS DIVA ten. So that research that Natalie shared with me was conducted at the Max Planck Institute and in this study subjects. Were given either a milkshake. Yummy or a nutritious but tasteless solution to drink and and then they used functional. MRI and pet scans to monitor the dopamine release in the brain and not surprisingly there was a big dopamine spike when the subjects. I tasted the milkshake and this dopamine was active in the reward centers of the brain. That's the part of the brain that tells you to eat more but then about about twenty minutes later. There was a second dopamine spike triggered by the stomach and this doubt dopamine was active in the higher cognitive areas of the brain. And that's what gives you that feeling of well-being satisfaction after a good meal when you're really just content to stop eating. Oh that's a good feeling to. Interestingly the bigger the first opening released was the smaller the second dopamine release was so the more immediate pleasure that you get from the taste is to food the less pleasure. You're going to experience after you eat so this begs the question. At the end of the day are we really getting more pleasure from satisfying langer cravings. Like we tell ourselves and I think the answer is no. Maybe this happy foods aren't making us as happy as we think. Yeah especially because eating unhealthy is associated with better mental health and less depression and improving. Your quality has been shown to improve depressive symptoms so maybe part of the trick is to pay more attention to how we feel after we eat definitely in overcoming my own addictive eating tendencies Practicing mindfulness I learn to Q.. In my stomach after eating that became my criteria for success. O.`Neil and I'm fascinated to see that there's biology behind why that works okay. Can you explain a little more about what you mean by. Chew into your stomach. What what sort of sensations are you paying attention to yeah it can be a bit tricky to recognize recognize the different signals? But the first one that I pay attention to is pressure this probably correlates with the literal fullness of your stomach. I think about eating a bag of potato chips how you can eat in eat. Never feel very full but then if you drink a big of water quickly you feel the pressure in your your stomach and then the other sensation I pay attention to is how heavy or light. I feel both during and after a meal and sometimes it only takes a few bites of something really rich for example for stomach to tell you you know. WHOA that's enough Heavy meals they they make you want to sit on the couch or take a nap right but then a light meal leaves energized ready to go do something. I aim for a moderate pressure with the light energetic feeling and also the whole time and eating I also focused on the flavors. I'm enjoying and I'm doing thoroughly so I don't swallow swallow big chunks of food okay focusing on the flavors that you're enjoying. That sounds a lot like mindful eating absolutely but many people use this term. Come to me being conscientious about health and I feel like that just ruins it. I'm eating it's not about worrying are analyzing which are eating. It's being aware of the experience. Nothing more nothing less and as you get into this experience of eating you're actually going to regain gained some of your skills. I you're going to learn to enjoy your food more while you're eating it and then second you're GonNa Begin to recognize is when you feel good and energized. What types of food? And how much help you feel that way. In other words mindful eating can help help us exploit the double dopamine effect. Yes exactly paying attention helps get plenty of pleasure tasting your food in moment while noticing when your stomach is saying maybe later I'm full and it might even say can I have another serving of vegetables uh-huh so as we said at the beginning foods that contain a lot of sugar and fat tend to trigger a really big initial dopamine release and that's why they're so compelling are mindless brain is just GonNa go for that quick hit that tastebuds dopamine but our mind full brain has the capacity to choose use that are gonNA deliver more pleasure from that second wave of dopamine that's triggered in the stomach yes now don't have the same intense cravings i. I feel so much better for hours after I eat. I eat for that double dopamine release. This is going to be our new motto or eating for the double dopamine right well consciously going for food that offer that double dopamine release can steer us towards healthier foods and also enhance our enjoyment of them. But come on Natalie. It's the holidays and there are a lot of extra temptations around so does this approach hopefully also make it easier to occasionally indulge in some of those special treats but without falling into that bottomless pit phenomenon where we just overindulge absolutely it does take a little bit of practice but this approach. It's helping US user. These are natural brake system when it comes to eating. That's really helpful this time of year and it gives you permission to put your down because you want got to feel.

dopamine Natalie Stevens United States Monica Reindel Max Planck Institute America Michael Keeney Neal Komo L. E. K. U. L. US
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

04:38 min | 11 months ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Without compromise. So upgrade to clean beauty products use the foundation finder at bare minerals dot com to find your perfect match and get twenty percents off with the Promo Code Diva Bare Minerals. The power of good would. This episode was also brought to you by hallmark cards. You know we always feel like we need a special occasion to give someone a card but you can give someone a card for any reason at all. I recently got a card in the mail from my sister. Who just wanted to tell me she was thinking about me and it meant so much it maybe everything. Why don't I do that more often. Why not share some love and appreciation with the people in your life with a hallmark card. You can send a hallmark card to let somebody know that you miss them or that you're Thinking about them it helps them feel like you're right there even if you're miles away and they can go back and read that card whenever they miss you. It's really simple but it's a powerful gesture that makes awesome such a difference. See what it can do to show someone how much care visit. HALLMICH DOT COM slash diva to shop cards for any occasion. And use the Promo Geico diva to get twenty percent off your card purchase. That's hallmark dot com slash diva and the Promo Code Diva for twenty percent. Off Your purchase myth number for diabetics have to eat a low carbohydrate diet. Actually diabetes can be successfully managed on a higher or lower carbohydrate diet in fact for decades the American Diabetes Association recommended that type two diabetics either low fat diet which tends to be higher and carbohydrates but many studies have now shown that low carbohydrate diets can be very effective in helping diabetics lose or maintain maintain their weight and improving insulin sensitivity. The key here is to find the approach that works for you and not just in terms of your health but also for your lifestyle and your food preferences if you're diabetic and you've had trouble losing weight or managing your blood sugar on a traditional moderate carbohydrate diet. It's possible that a lower carb approach would work better for you. This is just not a one-size-fits-all prescription myth number five. If I'm using insulin or antibiotic medication than I can eat what I want. Many people believe that. If they're taking medication to control their diabetes than they don't need to pay attention to their diet and this is such a dangerous misconception. Even if you are using anti diabetic medication your first line of defense against the complications of diabetes is still going to be eating right exercising and maintaining a healthy weight medications. If they're needed needed are always used in addition to not instead of these healthy lifestyle habits. If you're not managing your diet and your weight you're going to need need more medication to manage your blood sugar but if you do everything you can to live a healthy lifestyle then. Your medication is going to work better for you. You're going to need bless of it and you'll be healthier in the long run and finally myth number six people with prediabetes or a family history. St Of type two diabetes always eventually end up with full blown. Type two diabetes. Fortunately this is not true. If your doctor has told told you that your blood sugar levels are borderline or that you have prediabetes. Consider this a wakeup call. Get Serious about losing weight. Eating a healthy not diet and exercising. And you can vary likely. Avoid developing diabetes. Altogether in the transcript for today's show I've included links awesome related episodes on managing preventing and even reversing type two diabetes. And you'll find that quick and dirty tips dot com. I also so host of free facebook group to support people who are trying to lose weight in a sane and sustainable way. And that's something that can really help if you're dealing with diabetes. Just search for way way less life on facebook. Our show is written by me. Monica Reindel edited by Karen Hertzberg produced by Nathan Sems and our team at Macmillan audio also includes Michelle Margulis. Emily Miller Morgan rattener. And Kate hines under the direction of Kathy Doyle. Check out quick and dirty tips dot Com to learn more about our other podcasts tests including get fit guy and savvy psychologist and of course grammar girl. You'll find all of the quick and dirty tips. podcast wherever you listen and thanks for listening this week. I'll see you next week..

"monica reindel" Discussed on Hungry Girl: Chew The Right Thing!

Hungry Girl: Chew The Right Thing!

03:31 min | 1 year ago

"monica reindel" Discussed on Hungry Girl: Chew The Right Thing!

"Dot com. So we know what the case stands for. Cook. Karen, I don't know well fast, we're gonna ask her, but she's great. I love her. She is so inspirational and she's got this. Her whole thing is like, feel better, eat better. And she likes to help you feel better as a person, and she says, if you'll feel better, and you're in that, right? Mindset you're gonna make smarter eating choices and she happens to have this whole weight loss mindset challenge. It's like this thirty one day challenge that you can sign up for, and I don't know, she has videos and little workshops and there's support group online, she's terrific of you need a little bit of a kick, and you need someone to help you. I love her. Yeah. It's a really great resource. I signed up for the mindset challenge just to see what it was all about. You got access to a private Facebook group. That's like, really supportive women that are struggling with the same things you get these little motivational graphics. You can kinda like put on your desktop. You know, it's just really a lot of self love. And Heather is just a terrific person. Like, if I sit there if I go, you know, she comes to a book signing, or we're out for drinks or if I see her for lunch. You just sit and you talk to her, like, you're like mesmerized by her, first of all, she's beautiful, and she was struggling whole life with weight loss until I don't know, when I don't wanna say whole life, but she's to have food issues, and so everything she says just really resonating. Now, by the way, she does a lot of work with Gina HAC skate cheese. So together, those two are power house. Love both of those girls. They're great. But I'm definitely check out. Heather's her website, headache. Jones dot com, and we'll find out that was great. Yeah. I would send that to her with a Bill. JK. All right. The next topic fat burning metabolism. Jennifer asks should give her last name. Jennifer see. Jennifer says are there types of foods that specifically can aid in boosting metabolism and fat burning. I have that same question. I have been trying to get an answer for that question. I always ask my professionals about that one, because that one's definitely over my head. So today, we are turning to our friend, Monica reindel. She is also known as the nutrition diva. But she's a sweetheart a diva. I love that name though. The nutrition diva. Yeah, she's a license nutritionist and author and the host of a weekly podcast called nutrition diva. So let's see what Monica has to say. You know, there are some foods that can increase your metabolism, and that could theoretically cause your body to burn a little bit more fat examples are things like green tea or Cayenne pepper or vinegar. And sometimes you'll see these referred to as. As fat burning foods. And while it's true that these foods can increase your metabolism. The heaven is in the details. A teaspoon of Cayenne pepper, which, by the way, is an awful lot of Cayenne pepper to take in, my cause you to burn an extra ten or most twenty calories per day. It would take an awfully long time for that to add up to a noticeable difference. So I think we can feel free to include these metabolism boosters in our diets, but probably best not to expect any miracles. All right. South pole and depressing at the time. No. But speaking of the kind pepper like I do find if I buy seafood's, they make me eat less while they make you drink water. You feel fuller and so there's another benefit. All right. The next topic. Are you ready? The eighty twenty approach. I don't know if you know what?.

Heather Karen Cayenne Monica reindel Jennifer Facebook Gina HAC Jones twenty calories thirty one day
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

01:31 min | 1 year ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hi there. This is Monica reindel. And you're listening to episode number four hundred forty five of the nutrition diva podcast. Welcome today, we're talking about the debate over health at every size is carrying a few extra pounds really as big a deal as everyone makes it out to be today's episode is supported by the best book, you'll ever read about conquering social anxiety up to forty percent of people consider themselves shy or awkward. And if social situations, make you sweat, this book can help with cutting edge research, from my colleague at quick, and dirty tips. Dr Ellen Hendrickson, how to be yourself will show you how to quiet your inner critic and rise above social anxiety. Get your copy at bit dot L Y slash be yourself. Diva that's bit dot L Y slash be yourself diva. And now let's. Stig into today's topic. It is true that bodyweight is strongly correlated with the risk of various diseases, such as heart disease, stroke, cancer, and diabetes. But there are numerous other indicators as well including blood pressure blood sugar blood, fats and inflammation, and some have argued that you can be overweight, but still be considered to be metabolic healthy. If those other risk factors are in the normal, range, not true, according to a brand new study, even for those with normal blood.

Dr Ellen Hendrickson Monica reindel forty percent
"monica reindel" Discussed on Hungry Girl: Chew The Right Thing!

Hungry Girl: Chew The Right Thing!

03:59 min | 1 year ago

"monica reindel" Discussed on Hungry Girl: Chew The Right Thing!

"Desert. No your calorie limit like figure out. Exactly how many calories you wanna spend on whatever it is you're eating and then work backwards. So if you love chocolate, but you want your whole snack. Two hundred fifty calories maybe have a few teaspoons of chocolate chips available and use. Them to stuff a strawberry or melt them and dip piece of fruit into it. Or if you like that sweet caramel flavor, you can take some of the light caramel dip, and maybe sixty calories worth of that heated a tiny bit and dip apples Lysol great idea. So you're getting a big serving, but you start by figuring out. Okay. How much of the decadence stuff can I have. And then you fill it out with the low calorie stuff exactly like and one of my favorite recipes. Because like again, I'm not a big I don't take a lot of time to make these. But the one exception the apple s'mores, I love the ones that I brought made on with just like slices of apple with like chocolate drizzled over it. And then Graham cracker crumbs many marshmallows that you torch, which just heat up for a second. So. Yeah. So it feels like you're eating something bad for you. But it's good for you. It is good for. Okay. So since we have been talking about feeling full and being hungry all the time in what food satisfy us. It got us thinking like an it's a question that we talk about all the time. Like, everyone says fiber makes you feel full. But is all fiber created equal like when Weight Watchers, really counted fiber. Do you remember when all of these foods were infusing fiber into package things that you'd never see fiber in? Yeah. You get a Muffin top with like eleven grams of fiber. Yeah. Or like a thing an ice cream bar right at six grams of fiber or this or that the other thing with fiber infused, and I wanted to know and people want to know is that the same. Do you feel as full is it as healthy when you eat foods that are sort of not naturally infused with fiber, but sort of I don't wanna say fake Lee. But vaguely, right. I mean like added fiber what's a better way to describe it artificially in fiber artificial? Dr Bryce fiber, injected foods are they the same as the naturally occurring fiber foods. So to answer this question, we reach out to our friend the nutrition diva, aka Monica, reindel, she's terrific. She has a fantastic podcast. If you have not heard it, you should listen to it the nutrition diva. She's awesome. And she weighed in with her opinion, I have really mixed feelings about these types of foods on the one hand. It's a way to get a little extra fiber into your diet. And that might help you feel more satisfied after you eat or maybe bolster the beneficial bacteria that live in your intestines. And of course, fiber can also help slow down the absorption of the sugars in those foods. So you might not get quite as big a sugar spike could even help keep you more regular, but on the other hand, adding some fiber to ice cream or a candy bar doesn't exactly turn it into a nutritious food, and it's may still be high in sugar and calories. And clearly these are highly. Processed foods. They're just never going to have the same nutritional quality or benefits as foods that are naturally high in fiber. So I'd hate to see anyone replacing whole foods like leggings or vegetables or whole grains with fiber filled cookies or ice cream and feel like they were getting the same thing. And I also wouldn't want you to use that little bit of extra fiber as a justification for eating more ice cream or candy or cookies, Monica that make sense, very, very sensible. I I agree with everything she said, let's go have some fiber packed ice cream. It's sort of like what I suspected. But it's good to hear an expert say, yeah. Okay. It's you know, it's good. If you're gonna have an ice cream bar have one with a little fiber. But don't have that instead of your apple. Exactly. Okay..

Dr Bryce fiber apple Monica Graham Lee Two hundred fifty calories sixty calories eleven grams six grams one hand
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

05:09 min | 1 year ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hello and welcome. To the nutrition diva podcast. I'm your host, Monica reindel. And today, I have a special episode with some tips for new grads. Today's episode is supported by Liverpool Los Angeles, offering premium denim for under one hundred dollars. No matter your body type or shape, you will comfortable in Liverpool jeans. They have the perfect amount of stretch adapting to your body, but also keeping their shape all day and Liverpool also offers a broad selection of trousers tops, blazers jackets, great colors and styles. Get twenty five percents off your purchase when you use the code diva twenty-five at Liverpool jeans dot com that's Liverpool jeans dot com with the code diva twenty five. It's may and that means that a whole bunch of you just graduated from college. Congratulations. Now, whether you're going to be starting a new job or going on to grad school heading overseas or even moving back in with mom and dad, this is a great opportunity to establish some healthy, new routines and habits and this week. I have some tips. For new grads on how to start this new chapter of your life on the right foot? Even if time money and space are tight step one is to set up a healthy kitchen. You certainly don't need a kitchen full of expensive appliances and high end cookware in order to make healthy meals in terms of cookware start with just a couple of saucepans one medium sized and one large and eight to ten inch Skillet preferably one that can go in the oven or under the broiler a big mixing bowl, which also doubles as a salad bowl a baking dish like the one your mom uses for lasagna and a larger. AM d- baking sheet, that's pretty much all you need. Now. My desert island list of essential cooking implements would also include to sharp knives. One large one small a whisk a box greater a vegetable peeler, a stranger or a colander a pair of tongs and a rubber spatula step to now that you've got your kitchen equipped. It's time to stock that pantry. Here's some tips for grocery shopping like appro, I suggest starting in the produce section and choosing whatever's particularly fresh appealing, and or well priced, but as you make your selections think about what you might serve with each one of those, and whether you might need any additional items for those meals or recipes, for example, is kale on sale this week will why not throw together a hearty, kale and white bean soup. So now, be sure to grab an onion or two before you leave the produce section and make a mental note to pick up some white beans when you get to that I'll or. Or if you're as easily distracted as I am at the grocery store, you might wanna make an actual note on your shopping list. Now, there's nothing more demoralizing than buying a bunch of fresh food. And then having it spoil before you get to it. If you're only going to get to the grocery store once or twice a week, be sure to buy some ingredients with a longer shelf life and then plan to consume the short-lived stuff first fresh fish, for example, should ideally be eaten the day, you buy it. But frozen shrimp can be kept in the freezer until you need them berries, fresh herbs and delicate lettuces may only keep a day or two but apples citrus fruit winter squash. Any kind of frozen vegetables will keep much longer as you get more comfortable in the kitchen you'll quickly. Discover the wisdom of keeping certain basic items in stock all the time for example, having a couple of versatile cheeses on hand makes it easier to whip up last minute meals and particularly handy options include fettuccine to crumble. On salads mozzarella to sprinkle on homemade pizza, and maybe a brick of cheddar or Monterey, Jack for a quick case DEA or for Totta, the other foods that I always keep on hand include eggs, dried and canned beans, canned tomatoes, canned tuna or salmon chicken stock rice keen, while Bulger or any other kind of whole grain some pasta olive oil balsamic vinegar when I use the last of any one of those immediately put it on my list to by the next time. I met the store you would be amazed at how many different meals can be concocted out of this shortlist of Staples. Plus some fresh vegetables now before we go onto steps three and four award from this week's sponsors. I wanna tell you about another podcast. I think you'll really like it's called savvy psychologist every week. Dr Ellen Hendrickson shares evidence based research to help you get through life's challenges. Just like my show it's short and sweet full of. Article tips that you can take with you. There are great episodes that answer questions, you might have wondered about like, why do we often feel so much better when we get out of the house and into nature, and when we feel disappointed and discouraged by things in our lives. Like, for instance, underperforming on our goals. What's the best way to deal with that? And how can you tell whether you should keep pushing

Liverpool Monica reindel Dr Ellen Hendrickson Monterey Los Angeles DEA Bulger Totta Jack one hundred dollars ten inch
525 - Nutrition Tips for New College Grads

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

05:09 min | 1 year ago

525 - Nutrition Tips for New College Grads

"Pushing Hello and welcome. To the nutrition diva podcast. I'm your host, Monica reindel. And today, I have a special episode with some tips for new grads. Today's episode is supported by Liverpool Los Angeles, offering premium denim for under one hundred dollars. No matter your body type or shape, you will comfortable in Liverpool jeans. They have the perfect amount of stretch adapting to your body, but also keeping their shape all day and Liverpool also offers a broad selection of trousers tops, blazers jackets, great colors and styles. Get twenty five percents off your purchase when you use the code diva twenty-five at Liverpool jeans dot com that's Liverpool jeans dot com with the code diva twenty five. It's may and that means that a whole bunch of you just graduated from college. Congratulations. Now, whether you're going to be starting a new job or going on to grad school heading overseas or even moving back in with mom and dad, this is a great opportunity to establish some healthy, new routines and habits and this week. I have some tips. For new grads on how to start this new chapter of your life on the right foot? Even if time money and space are tight step one is to set up a healthy kitchen. You certainly don't need a kitchen full of expensive appliances and high end cookware in order to make healthy meals in terms of cookware start with just a couple of saucepans one medium sized and one large and eight to ten inch Skillet preferably one that can go in the oven or under the broiler a big mixing bowl, which also doubles as a salad bowl a baking dish like the one your mom uses for lasagna and a larger. AM d- baking sheet, that's pretty much all you need. Now. My desert island list of essential cooking implements would also include to sharp knives. One large one small a whisk a box greater a vegetable peeler, a stranger or a colander a pair of tongs and a rubber spatula step to now that you've got your kitchen equipped. It's time to stock that pantry. Here's some tips for grocery shopping like appro, I suggest starting in the produce section and choosing whatever's particularly fresh appealing, and or well priced, but as you make your selections think about what you might serve with each one of those, and whether you might need any additional items for those meals or recipes, for example, is kale on sale this week will why not throw together a hearty, kale and white bean soup. So now, be sure to grab an onion or two before you leave the produce section and make a mental note to pick up some white beans when you get to that I'll or. Or if you're as easily distracted as I am at the grocery store, you might wanna make an actual note on your shopping list. Now, there's nothing more demoralizing than buying a bunch of fresh food. And then having it spoil before you get to it. If you're only going to get to the grocery store once or twice a week, be sure to buy some ingredients with a longer shelf life and then plan to consume the short-lived stuff first fresh fish, for example, should ideally be eaten the day, you buy it. But frozen shrimp can be kept in the freezer until you need them berries, fresh herbs and delicate lettuces may only keep a day or two but apples citrus fruit winter squash. Any kind of frozen vegetables will keep much longer as you get more comfortable in the kitchen you'll quickly. Discover the wisdom of keeping certain basic items in stock all the time for example, having a couple of versatile cheeses on hand makes it easier to whip up last minute meals and particularly handy options include fettuccine to crumble. On salads mozzarella to sprinkle on homemade pizza, and maybe a brick of cheddar or Monterey, Jack for a quick case DEA or for Totta, the other foods that I always keep on hand include eggs, dried and canned beans, canned tomatoes, canned tuna or salmon chicken stock rice keen, while Bulger or any other kind of whole grain some pasta olive oil balsamic vinegar when I use the last of any one of those immediately put it on my list to by the next time. I met the store you would be amazed at how many different meals can be concocted out of this shortlist of Staples. Plus some fresh vegetables now before we go onto steps three and four award from this week's sponsors. I wanna tell you about another podcast. I think you'll really like it's called savvy psychologist every week. Dr Ellen Hendrickson shares evidence based research to help you get through life's challenges. Just like my show it's short and sweet full of. Article tips that you can take with you. There are great episodes that answer questions, you might have wondered about like, why do we often feel so much better when we get out of the house and into nature, and when we feel disappointed and discouraged by things in our lives. Like, for instance, underperforming on our goals. What's the best way to deal with that? And how can you tell whether you should keep

Liverpool Monica Reindel Dr Ellen Hendrickson Monterey Los Angeles DEA Bulger Totta Jack One Hundred Dollars Ten Inch
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

06:08 min | 1 year ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hello. I'm Monica reindel. And you're listening to the nutrition diva podcast. Welcome support for this show comes from the educational podcast grammar girl each week grammar girl answers listener questions about writing and language checkout. Her recent episode on what exactly and equinoxes is. And the right way to write about it. And learn why animal sounds like wolf or have different names in different languages here. Language facts like those and so many more on the grammar girl podcast. Find the full archive at quick and dirty tips dot com or here, new episodes on your favorite podcast app. Again, that's grammar girl. Available. Wherever you listen. This week's podcast topic was suggested by be who wrote can you comment on research showing that creating supplements can improve cognitive function in vegetarians. Do I need to worry about my vegan, diet hurting, my brain? Now, if you've heard anything about creating. You've probably heard about it in the context of enhancing athletic performance. My colleague, Brooke Armstrong recently devoted an episode of the get fit guy podcast to the potential uses of creating to build muscle, but creatine has also been investigated as a potential know tropic, a know tropic is a substance that enhances brain function or cognition Chritine is a non essential amino acid, and that means that our bodies have the ability to manufacture it from other amino acids, but we can also get creating from our diets and the primary sources are meat poultry and fish, so not surprisingly vegetarians and vegans have lower levels of creating in their blood and their muscle tissue than meters. So if creatine is important for brain functioning and vegetarians have lower creating levels could vegetarian or vegan diet have a negative impact on cognitive function? I don't think so. Observational data suggests that lifelong vegetarians and vegans actually have a lower risk of dementia than meat eaters. Now, this may not have to directly with the amount of animal products. They do or don't consume it could do to a higher intake of vegetables or leggings, for example, or it could have to do with the fact that vegetarians are statistically more likely to exercise and less likely to smoke or any number of other lifestyle factors. That's the difficulty with observational data it's impossible to prove causing effect nonetheless. There's little evidence to suggest that a vegetarian or vegan diet impairs brain function or that it increases the risk of cognitive decline. But since Detari do have lower creating levels. Would there be any benefit for them to taking creatine supplements? One study compared the effects of creating supplementation on healthy young women who were either vegetate. Rian or meat eaters. Now, this was a very short study at lasted just five days and the subjects took twenty grams of creating per day or they took a placebo. Now, the good news is that the omnivores and the vegetarians performed about the same on the initial tests which again suggests that vegetarian diet was not negatively affecting their brain function. The bad news, perhaps is that the supplement didn't seem to do a whole lot for either group another smaller but longer study that involved only vegetarians found that five grams of creatine her day for six weeks lead to some improvements in performance on standardized tests of cognitive function. And again, these were healthy young subjects they were testing things like reaction time short term recall and vigilance now it's not really clear that the improvements that were measured by the scientists would be significant enough to translate into any meaningful impact on daily. Life such as making them safer drivers or helping them remember their gym locker combination at this point. It's still unclear whether taking creatine supplement would produce any meaningful benefits for vegetarians, but these were healthy young subjects what about older individuals who are more likely to suffer from cognitive decline. I'll have more on that. After this quick word from our sponsors. Lisa knows how important rest is to a better life. So Lisa is the foundation for a healthier happier. You all these products have been thoughtfully designed to go beyond creating a comfortable bed. They'll transform your bedroom into a sanctuary. You want to spend time in Lisa's. Most popular multi-layer foam mattress is made with premium foam for cooling contouring and pressure relieving support even their pillows are amazing. I've been sleeping on one for a few weeks. And I love it. Lisa believes all people should have access to depressed and relaxation. So they offer in home delivery. And financing to make it even easier to fit at leesamattress into your life. Don't miss out live healthier and live happier by resting deeper. Order today and get fifteen percent off your purchase. For a limited time at Lisa dot com slash diva with the promo code diva. That's L E E S A dot com slash diva. And the promo code is diva and keep in mind that you also get a one hundred night risk-free trial, plus free shipping and returns. Support for today. Show also comes from Liverpool. Boss Angeles, Liverpool offers premium denim for under one hundred bucks. No matter. Your body. Type you will feel comfortable in Liverpool jeans. They have the perfect amount of stretchable materials the denim easily adapts to your body and designed to keep their shape throughout the day. No matter how you wear them. Liverpool has options for every occasion trousers for work options for date night and tops blazers and jackets to complement. The look liberal. Jeans are so comfortable. They look great, and they come in all different colors and styles. So whatever you feel most comfortable, and they definitely have a pair for you. I

Lisa Liverpool Monica reindel wolf Brooke Armstrong Rian Detari L E E S Boss Angeles fifteen percent twenty grams five grams five days six weeks
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

08:43 min | 1 year ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hi, everyone. This is Monica reindel. And you're listening to episode number five hundred and fourteen of the nutrition diva podcast. Thanks so much for joining us. We're celebrating three hundred million downloads here at the quick and dirty tips network. And we want to hear from you. You can leave me a message at four four three nine six one six two zero six and let me know why you listen to the nutrition diva show, or if something you learned from the show ended up making a positive difference in your life. I'd love to hear about that too. You're recording. Maybe used in a future episode again. The number is four four three nine six one six two zero six I look forward to hearing from you Togo athletic is a gimmick free athletic footwear company that can get you back to healthier more natural movement. Toe athletic makes shoes for running fitness and recovery all with their signature roomy toe box and I- conic fit. Do your body favor. Get ten percent off your first pair at Tokyo. Athletic dot com slash diva or use the promo code diva. Join thousands of people including me who have done their research Toko, athletic dot com slash diva. That's T O P O athletic dot com slash diva. My guest today is Jonathan Baylor author of a new book called the set point diet and the founder and CEO of Saint solution before starting his own company. Jonathan also served as a senior program manager at Microsoft where he helped create health and fitness focused products. Like, Nike, connect training and XBox fitness. And we're so glad to have you on the show today. Jonathan welcome. But you so much for having me Monica so about five years ago and twenty thirteen you wrote a book called the calorie myth. I remember reading that book when it came out, and your argument was that it's the quality of the calories that determines our weight more. So than the quantity. And that as long as we eat the, right foods and and make good choices. We can eat more and way less. In fact, I think that's the subtitle of that book. So my first question for you is what's new what's changed about your approach? Or may be the way you see things that made you want to write another book. This new book a set point diet. We were very very pleased in humbled with the success of the calorie myth, and the only quote unquote problem was the feedback. We got was essentially folk saying, hey, great. You've now disproven everything I thought I knew about hanging exercise, which I guess is good. But what do I do? Instead. So what is the solution to this calorie myth, and that's what we've been doing over the past five years? I have since left Microsoft on great terms. It's wonderful place to work and started my own company to help develop solutions to help people to live in this new quality rather than quantity folk. This way. And this new book these set point diet is we looked week. We looked at the results in protocols followed by over twenty seven thousand people within our program over the past five years to see what works best in reality based on this science, and that is from that has emerged the set point diet. So it is a refinement of the high level scientific principles described in the calorie myth, but more importantly, it's an optimization of them. In terms of what works for real people in real life, and we've added entirely new dimensions such as mindset habit. Formation the emotional aspect of things like this. Because again, it's one thing to do research and write a book, it's a whole different thing to try to help people in real life. And that's what this book is all about. Yes, absolutely translating theory into reality as the key. Right. So this. Concept of a set point is an interesting one. I think it's one that gets a lot of people's attention. It sort of this idea that the body has a weight that it wants to be at and somehow that weight always seems to be about ten or fifteen pounds here than we would like to be at. And then if we lose weight this theory goes the body fights to return to it's previous weight. Unfortunately, it seems like when we gain weight the body doesn't seem to mind that quite so much. But in the set point diet, you say that we can change that set point wait that wait that our body wants to way by changing our diet. That's exactly right. And there is a really interesting and important point here, which is for a lot of us. We have the experience you just described which is doesn't seem to about. It doesn't seem to mind if we want to gain weight, but it does seem to mind if we want to lose weight, and I don't know how many people know this, but my journey started. With me hating and being disgusted with my body. In my youth and doing some really stupid and dangerous things to try to change it because I was grossly underweight manned. I couldn't gain weight. I was eating six thousand calories per day doing everything short of taking anabolic steroids in an effort to gain weight, and I couldn't and now I have a five month old daughter who we've had a very scary situation where she can't gain weight, and you know, in what the research I've seen what we presented this book. I have a low set point my daughter has a low set point there are naturally thin people in the world in. It's really interesting to think about this research perspective because what is happening within the bodies in brains of naturally thin people that caused them to be naturally thin. And how is that different? From everyone else is there anything we can learn from that to help stem the tide against the tragic diabetes and obesity epidemic that are taking place. We know you make a good point that there is a lot of individual variation. And although our society seems to be dominated by people who struggle to lose weight. There are all also people who struggle to to gain weight or to to get their weight up to a healthy weight. So that you know, there's a spectrum there. But certainly a lot of the people listening here are feeling like I wish I had a low set point. And I I have to admit I think that sometimes when we talk about this set point as a primarily internal thermostat. We might overlook something important. I think that and I'd be interested to hear what your point of view on this is, but I suspect that for a lot of us that set point is at least partially due to our environment. The way our homes and workplaces and schedules are set up and the degree to which they encourage us to overeat or maybe to be sedentary. So we can lose a bunch of weight on a short term diet. But if we don't change in a really. Permanent way the way that our homes and workplaces and schedules are set up that environment. Once we return to it is going to exert a lot of pressure to revert to previous habits and therefore to be vertu our previous weight. In other words, I'm not sure it's only what your body wants to weigh. It might impart be you know, what your friends went should away or maybe your spouse or your commute your desk job or even your favorite restaurant. That's really powerful distinction. Monica. I never thought about it that way. But I see what you're saying. In some ways, what I described in this book, which again is not my theory, or my thinking, it is just me reporting the research from people who are way smarter than I am that, you know, your body essentially has habits meaning there's a a habitual level of inflammation in your brain. Or not there is a bit you'll level of certain hormones in your bloodstream or not, and there is a habitual or or typical ratio of bacteria in your gut. And unless you change that you are going to be frustrated forever. Ever because your body. It has a way of doing things that it quote unquote wants to do based on the condition of your brain gutten hormones, and you can starve yourself as hard as you want. But that's sort of like trying to just not go to the bathroom your body will win eventually. And I think the same thing can be said about your external habits as well. There is a way of relating to yourself away of relating to others as a way of relating to your environment that unless that has its quality ratcheted up as well is going to force you quote, unquote into behaviors that even if you even if you make these internal changes to your brain gut hormones, they will revert and the set point will rise once again, right? So we really need to look at both sides of that the internal and the external habits

Monica reindel Jonathan Baylor Microsoft founder and CEO Togo Nike Tokyo underweight senior program manager diabetes obesity five years six thousand calories fifteen pounds ten percent five month
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

05:51 min | 1 year ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hello. I'm Monica reindel. And this is the nutrition diva podcast. Thanks for tuning in Togo. Athletic is a gimmick free at letting footwear company that can get you back to healthier more natural movement. Topamax shoes for running fitness and recovery all with their signature roomy toe box and conic fit. Do your body a favor. Get ten percent off your first pair at Togo athletic dot com slash diva or use the promo code diva. Join thousands of people who have done their research Tokyo, athletic dot com slash diva. That's T O P O athletic dot com slash diva today. I wanna talk a little bit about lean protein and whether protein really needs to be lean in order to be healthy. But first acquit clarification about something that I said in a recent episode on grain fed beef in that episode. I said bacteria from. Of the food and cow's Rumen creates methane gas, which the cow burps back into the atmosphere. Methane gas is one of the so-called greenhouse gases, a longtime listener recently called the nutrition diva listener line to say that my saying so called greenhouse gases somehow implied that there was some question about whether or not methane contributes to the warming of the atmosphere. And now that I think about it. It does sort of sound like that's what I was saying. But this was not at all my intention, the term greenhouse effect was I going in the early twentieth century to refer to the ability of the earth's atmosphere to absorb and retain heat from the sun's rays, although this started out as a hypothesis it's one which has since been well established. As fact greenhouse gases is a term that's popularly used to describe specific gases that contribute to or exceleron this affect and there is certainly no doubt that methane is one of those. Gases or that the greenhouse effect is a major player in the warming of the earth. And I certainly didn't mean to suggest that there was when I said so called greenhouse gases. I just met one of those gases often referred to as a greenhouse gas. You know, I'm always grateful to hear from listeners with questions. And of course, I love to hear compliments, but I'm also really grateful for constructive criticism. Not to mention an opportunity to set the record straight. So thanks so much for that. Call and if you have some feedback for me, you can leave me a message at four four three nine six one six two zero six and now on with today's topic. What's a good diet made of plenty of fresh, fruits and vegetables whole grains, lean sources of protein, healthy fats. You've probably heard this litany so many times that the words almost fail to register. But today I want to zoom in on this term lean protein. What does this actually mean? The definition of a lean protein is one that has no more than three grams of fat per ounce that would include skinless chicken ham, pork tenderloin, but salmon or peanut butter on the other hand would not be considered lean proteins. But does the idea of lean protein really make any sense is leaner, protein, necessarily better for you part of this may be a holdover from the days when we considered fat to be the enemy most of us have now realised that although we do need to ensure that our calorie intake is appropriate for our needs. We don't need to strictly limit the amount of fat. We eat in fact, replacing some of the refined carbohydrates in our diets with healthy sources of fat can actually be nutritional upgrade the Mediterranean diet. For example, is quite a bit higher in fat than the diet recommended by the American Heart Association, but it's actually linked to a reduced risk of heart disease, not to mention diabetes and obesity. Eighty the emphasis on lean protein is also probably a throwback to a time when dietary protein was largely synonymous with meat leaner, cuts of meat were thought to be better. Not just because they were lower in fat. But also because they are lower in saturated fat. If fat was the enemy saturated fat was the devil incarnate today. We also have a more balanced view of saturated fat, a moderate amount of saturated fat is absolutely fine. Perhaps even preferable to a diet. The contains no saturated fat at all. And I talked a little bit about that. In my episode, how saturated fat helps your heart. I'd also like to point out that not all of the fat in meat is saturated about half of the fat in red meat is actually heart-healthy monounsaturated fat. So there's nothing wrong with enjoying meat. That's a bit higher in fat as long as it fits into your total fat saturated fat and calorie budget for the day. So if you had eggs bacon for breakfast. Maybe you'd go with a leaner choice of protein for dinner. But if you started the day with steel cut, oats, then less lean choice might be just fine before I continue my look at lean and not so lean protein, and how it might fit into a healthy diet. Let me take a quick break to thank our sponsors. I I have to tell you about this new set of cleaning products that I've been using from branch basics. I am really very impressed. It's very cool. You start with this highly concentrated master cleaning solution it's made from all natural ingredients completely by grade -able and never tested on animals, and then to use it you add concentrate to a refillable bottle and just add water. These EKO friendly solutions can be used for everything from windows, two bathrooms kitchen counters dishes,

Togo Monica reindel American Heart Association Tokyo EKO diabetes ten percent three grams
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

03:05 min | 1 year ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Happy new year. I'm Monica reindel. And this is the nutrition diva podcast episode number five hundred eight thanks for tuning in New Year's resolutions are notoriously hard you want to eat healthier workout more. Maybe even write a novel. Whatever your resolution is it's a lot to take on. And now there's a podcast that can help. It's called better at everything season. One is hosted by Peter Ludwig and Adela shaker authors of the end of procrastination using research from over one hundred scientific studies, they'll teach you I defeating procrastination will help you develop a sense of purpose and live a happier. Life. Listen to better at everything where ever you get your podcasts. That's better at everything. It's january. And that means there's a new crop of diet books out. You'd think we'd have learned by now that the next diet gimmick is not going to be the answer to our weight. You woes believe me the reason that two thirds of the population is overweight is not that. No one has yet written the right diet book, but hope springs attornal as does the January crop of new year. New offerings. I was reviewing one of them this week. And I came across the claim that avoiding certain fruits will help you lose weight. Specifically, the author recommends staying away from fruits that are high in practice because he explains fructose is converted by the liver into fat. The high fructose fruits on this author's hitlist include bananas, pineapples, grapes, and watermelon. Good fruits, which are supposedly low in for tos include citrus fruit, berries, melons and stone fruit like peaches. I think we need to clear up some confusion about fruit sugar fructose. And how all of this fits? Together into a healthy diet for one thing some of the alleged high fructose Bruce have less fructose than the so-called low fructose fruits, but I'm getting ahead of myself the amount of sugar in the typical western diet is definitely a concern health. Authorities recommend keeping added sugars to no more than five to ten percent of total calories and that works out to about one to two hundred calories or twenty five to fifty grams of added sugar per day. However, this guideline applies to concentrated sweeteners that are added to foods things like sugar, Honey and maple syrup. We generally aren't worried about the sugar that you get from whole fruit. For one thing the natural sugars in fruit come packaged with other valuable things vitamins, minerals and phytochemicals and fruits add nutrition to the diet, but whole fruit also contains fiber and water to features that help provide some natural portion control just think about how many apples you might eat at one sitting compared to how many. Cookies, you might be able to polish off when it comes to filling up on fewer calories. Apples. Definitely take the cake pun intended. Some of this natural portion control disappears. When the fruit is juiced or dried. I mean. Most of us would be hard pressed eat more than two whole apples at a sitting. But it wouldn't be that hard to consume the equivalent of four five apples. If we were drinking, apple juice or eating dried apples,.

Peter Ludwig Monica reindel Bruce Adela shaker two hundred calories fifty grams ten percent
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

05:01 min | 1 year ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hello. This is Monica reindel. And you're listening to the nutrition diva podcast. Thanks for tuning in our show received support this week from class pass the fitness membership that gives you access to over ten thousand gyms and studios around the world. Try any workout from boot camp to pilots to yoga and more all bookable with one easy to use app. Just book a class and show up work out with friends. Try something new or re-engage old hobbies like climbing or swimming. Start your free trial at class pass dot com slash Tri slash diva. That's class pass dot com slash Tri slash diva. If you live anywhere in North America, you're aware that we recently had an outbreak of foodborne illnesses linked to romaine lettuce on the day before the American thanksgiving holiday of all days. The CDC advised grocery stores and restaurants to stop selling or serving Romain lettuce and warned consumers to throw away any romaine that they may have had on hand a week later. The CDC announced that they had tracked the problem to lettuce grown in the central coast region of California, and that romaine that was harvested elsewhere was safe to eat, providing of course, that you could tell where your lettuce harvested, although it may seem like that would narrow things down quite a bit. The reality is that a huge percentage of the lettuce that we eat in North America is grown in that central California region. You know, it may seem like these recalls are happening more and more frequently these days, and that might give you the impression that our food system is breaking down somehow, but part of this is. That our systems for detecting and reporting outbreaks have gotten a lot more sophisticated growers Packers and distributors were very hard to prevent this from happening. Not only do they not want to be responsible for anyone getting sick. But these recalls are financially devastating for them. Revenues literally dropped to zero overnight and it can take several weeks for the CDC to sound the all-clear and in that time millions upon millions of pounds of lettuce will be destroyed a grower can easily see an entire month's worth of income or more go up in smoke, and it can take years for sales of affected commodity to rebound from something like this as a result enormous resources have been invested. And in many ways, our food system is cleaner and safer than it's ever been however food production has also become increasingly centralized. So a local problem can have Nash. Consequences as we see with these outbreaks, the irony of all of this is that we have at our disposal technology that could prevent these outbreaks in two thousand eight following an e coli outbreak affecting raw spinach, the USDA and FDA approved irradiation as safe and effective way to kill harmful pathogens on spinach. This process had already been approved by the European Union and the World Health Organization agencies that tend to be a bit more conservative about these things than our own FDA ten years and countless outbreaks later, however, irradiation is still not very widely used we're gonna take a short break to thank our sponsor. And then we're going to talk to food safety and technology expert, Dr Christine Brune of the university of California at Davis about why we're not using irradiation to make our food supply safer. Let hellofresh take the guesswork out of your meals. Week after week with three plans to choose from classic veggie and family hellofresh meal. Kits make dinner easy. You don't have to choose between making a last minute run to gathering, greedy. It's or spending money on takeout. Instead get that time back to do. More of what you love. Hellofresh ships premeasured responsibly obtained ingredients right to your door for less than ten dollars per serving. And the recipes are easy to follow. And they take thirty minutes. You can even choose your delivery date to match your ever changing schedule and even pause deliveries while you're on vacation one of my favorites is the Mediterranean baked veggies. It's a totally plant based meal, that's vegan friendly, and it takes just thirty minutes to prepare for a total of sixty dollars off. That's twenty dollars off your first three boxes. Visit hellofresh dot com slash DiBa sixty and then enter the code diva sixty it's like receiving six meals free. Go to hellofresh dot com slash diva sixty and enter the code diva sixty. And now here to shed a little light on this situation is Dr Christine Brune, Dr Bruna studied consumer attitudes toward food safety and technology, and she served as the director for the center for consumer research and as an advisor to a number of, nutrition and food technology organizations.

Romain lettuce CDC Dr Christine Brune North America California FDA Monica reindel Dr Bruna USDA Nash European Union university of California World Health Organization advisor
"monica reindel" Discussed on The Savvy Psychologist's Quick and Dirty Tips for Better Mental Health

The Savvy Psychologist's Quick and Dirty Tips for Better Mental Health

06:05 min | 2 years ago

"monica reindel" Discussed on The Savvy Psychologist's Quick and Dirty Tips for Better Mental Health

"Welcome back to savvy psychologist, I'm Dr Ellen Hendrickson and every week L. Help you meet life's challenges with evidence based research a sympathetic ear and zero judgment. This week's episode is supported by nutrition diva a great science podcast that just celebrated its five hundred episode and this month nutrition diva is trying something new in her limited edition faces of farming miniseries nutrition. Diva also known as nutritionist Monica reindel will introduce you to five farmers from around the US you'll hear the stories behind the food. You eat every day from the engineering of farming equipment to the chemistry of organic pesticides. Get informed before thanksgiving with the faces of farming miniseries. Finding Tricia diva on your favorite podcast app. It's the terminal question. How to start a conversation and away? That's not creepy. You have such beautiful lips. And over share. This thong is way too tight or weird. Do you like ham? How we start a conversation is important because it sets the tone and gives everyone an inkling of what's to come. It's like reading the first page of a novel taking the first bite of a meal or throwing out the first pitch and starting a conversation with friends or family is easy. They're known entities, and you have a shared history of experiences, but starting conversations with acquaintances colleagues or strangers can be a struggle more awkward than Toronto Soroush taking a selfie now conversations with people, you don't know. Well, fall into two general camps in the first you want to initiate a conversation. You're trying to network you have a question or you simply see a heart melting Cutie across a crowded room in the second camp, you are forced into conversation. So as not to be awkward or antisocial, you're introduced to a friend of a friend. You're waiting in line for the Curic machine at work or. Find yourself in the elevator with a neighbor whose name may. Or may not be MOVA. If you live in a city, you know, how strange public interactions can get you sit to with a stranger on the subway while ignoring each other's existence. But despite being so physically close, you can smell their DOT definitely old spice. There remains a wide Gulf of social distance. Now initiating conversation with true strangers is rare in general all he'd our parents rules about not talking to strangers and while it's a social norm. It's not without exception. In researching this episode, I was fascinated by a paper, I found in the journal of contemporary ethnography, which analyzed how conversations between strangers happen on public transportation, the paper found that. Although the unspoken rule is not to talk to strangers were allowed to bend the rules. If we follow certain conventions. I you're allowed to initiate conversation. If your intentions are obvious. So for example, say you're at a train station you stare up at the schedule board look at your ticket than the board. Again, you look puzzled and then glance around the result. The people around you at least those who aren't immersed in their phones. Probably guess you have a question and this paves the way for you to initiate conversation. And according to the paper, you'll probably do this in three ways. First you'll use what's called a summons like excuse me, an explanation such as the board says track three, but my tickets has track seven and a request, such as do, you know, which train goes to Penn station. All these things the summons the explanation and the request all smooth over your breach of the unwritten or shall we say unspoken rule of not talking to strangers and make it clear. Here you're not creepy or a scam artist. Were also allowed to break the rules when there is a common disruption. So for example, if your flight gets canceled while you're waiting at the gate, a squadron of cop cars races down the street as you stand on the sidewalk or your subway. Car loses power. There's no need to say excuse me. You can just start talking to whoever's around you or more likely complaining, it's a nod to the fact that we're all in this together. But what if you're not stuck on the tarmac and a snowstorm? What if you just want to talk to the Cutie by the chip bowl at the party, or you and your friends in town for the weekend. Cousin are both waiting for your friend to finish her makeup this week. Here are three ways to whip up a conversation without remarking that your conversation partner looks just like your former cellmate. But first a big thanks to this week sponsor talks base. Can't imagine fitting anything else into your life with talk space improving. Your mental health is as easy as sending your therapist message. There's no travel time, no waiting room. And no, judgments all you need is a computer or the talk space mobile app, and talks base has over two thousand licensed, therapists, who are experienced in listening addressing life's challenges and working with you to find practical strategies to manage stress make positive changes and live a happier. Life so to match with your perfect therapist for a fraction of the price of traditional therapy. Go to talks based dot com slash savvy and use the code savvy to get forty five dollars off your first month, that's talks based dot com slash savvy and the code savvy. Now right back to

Dr Ellen Hendrickson Monica reindel US journal of contemporary ethnog Tricia Penn station Toronto partner forty five dollars
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

05:39 min | 2 years ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"This is Monica reindel. And you're listening to episode number four hundred ninety seven of the nutrition diva podcast and today, we're taking a look at the pros and cons of the crazy popular Kito genyk diet this week's episode received support from pure and organic zero calorie plant based sugar substitute made from the St. leave it as great coffee or tea or you can sprinkle it over yogurt or oatmeal anything that needs just a little extra sweetness. So if you're trying to cut down on sugar reach for the sugar free sweetness of pure organic stevia and right now you can get a complimentary sample of pure organic stevia to try for yourself at pure organic dot com slash DiBa. That's PY. You are e organic dot com slash diva available while supplies last longtime listeners of the nutrition diva podcast might recall an episode that I did back in twenty thirteen in which. If I briefly mentioned the Keita genyk diet, I didn't get into too many details about the diet in that show. I was really talking about how to people can get similar results following diametrically opposed strategies and also a little bit about the extremes that some people will go to in order to lose weight as I said back, then the Keita genyk diet really deserves an episode of its own and in the five years, it's taking me to make good on that promise. The Keita genyk diet has gone from a fringe fad diet to a mainstream fad diet every week. I get questions from listeners about what this diet is whether it's a fact of and whether it's safe not that you have to ask me to get answers to those questions. I'm sure there are several people in your office at your gym in your car pool and probably around your thanksgiving table this year that can give you their opinion based on personal experience or maybe stuff they read on the internet. But here better late than never is my. Effective based on the evidence, such as it is one of the reasons it's taken me so long to venture into this topic. More fully is that the evidence on the Kito genyk diet for weight loss has been pretty skimpy. This diet has been very well researched as therapy for epilepsy. Although it can be very effective in preventing seizures. It's usually conducted under strict medical supervision and not just because epilepsy is a serious condition until more recently. The key genyk diet was considered far too extreme and potentially risky to recommend for general use. Now, of course, it's one of the fastest growing diet and weight loss trends touted in best selling diet books and bias celebrities, personal trainers and other people that you might not necessarily want to take medical advice from since the ketogenic diet has become so popular the meaning of the term has also become somewhat diluted many people will say they're eating Kito because they choose a Kito friendly snack bar. Are or they take the top of bun off their burger, but a true Kito genyk diet is extremely low in carbohydrates usually less than fifty grams per day or about ten percent of calories. And the typical diet contains four to five times that much the idea is to eat so few carbs that it forces your body into a state of ketosis instead of using glucose from your food or glycogen from your muscles to fuel biological processes. Your body will turn fat into an alternate source of energy called key tones and for those tissues and organs that can't utilize key tones the body also has a way of turning amino acids from protein into glucose one thing that people like about Kita genyk diets is that as long as you strictly restrict your carbon take you can eat as much as you want everything else if all of this sounds familiar, it's because most of us I learned about ketosis when the Atkins diet became pop. Peter back in the seventies. Now, unlike the traditional Atkins style, low carb diet, which was pretty high in protein today's Kita genyk diets tend to be much higher in fat up to eighty percent of calories from fat. So is the key to genyk diet effective for weight loss. Well, that's the sixty four thousand dollar question. And I'll give you my answer right after this. Brief message from our sponsor flavor naturals brand that might just change the way you think about chocolate you may have heard people cite a study that shows that the coca flavonoids found in dark chocolate, promote brain function heart health and exercise performance. But here's the thing you need to eat five dark chocolate bars -oday to match the on all levels used in many of those studies with flavor naturals. You get five to nine times. The coca flavonoids of a typical dark chocolate bar in just one serving their decadent chocolate is all natural made from antioxidant rich cocoa beans and best of all it tastes fantastic. I. I like to have a flabby as my after dinner treat just a small square really satisfies my urge for a little something. Sweet. And not only is it. Nice to know that it's extra high and flannels, but I actually liked the flavor better than my previous Goto dark chocolate bar. Chocolate was your weakness, but with flat naturals. It's your strength. Go to flab naturals dot com today to learn more and enter the code diva to get twenty percent off your next order. That's F L A V A naturals dot com. And the code is diva. And that offer expires on December thirty first. And now here's the

ketosis Kito Monica reindel Peter sixty four thousand dollar eighty percent twenty percent zero calorie fifty grams ten percent five years
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

09:23 min | 2 years ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hello and welcome to the nutrition diva podcast. I'm Monica reindel your host, and our topic. This week is mindful eating and some of the ways that we can get it wrong. Think about a book that meant a lot to you in your life. Maybe it inspired you to think about something important in a new way or helped you to find your passion stories are powerful because they change our view of the world and influence who we become in the new podcast. But that's another story author will Schwab talks to influential people about the books that changed their lives from journalist who has moved to think about race differently to an artist who found her passion through another artist's work. Every episode tells the story of someone whose life changed when they picked up a book find, but that's another story wherever you listen to podcasts. Mindful eating is super trendy these days, it's supposedly linked to all kinds of benefits everything from healthier eating habits to weight loss to better digestion. But many of the people I work with say that they try mindful eating but find it irritated, unpleasant, boring or weirdly, stressful just like meditating and gratitude journaling and daily yoga practice mindful. Eating is supposed to make us healthier, happier and more relaxed. But instead we often end up feeling stressed and guilty about not doing it. If you hate eating mindfully, you might be approaching it wrong. And here are few ways that we often misunderstand. What mindful eating is really about. I we mistakenly think that eating mindfully means that we should eat only in order to satisfy our physical hunger. And for no other reason now being aware of our hunger and society. Finals is definitely a big part of eating more mindfully taking a moment to assess whether or not we are hungry or still hungry can help us recognize when that urge to eat or to continue eating is due to something else such as boredom fatigue or sadness. And this intern gives us the opportunity to think about whether eating is really the best way to respond to those feelings, or whether there might be another response that would serve us better on the other hand sometimes the urge to eat is not about escaping from unpleasant feelings, but rather about being attracted to pleasurable experiences. Even if we're not hungry or sad or board and something delicious crosses our path. We have a strong desire to enjoy it. And this is not inherently bad or wrong and eating mindfully doesn't mean that we never get to eat something sim-. Because we enjoy it mindful eating simply means being more aware of our thoughts feelings and sensations, and what is driving them. So that we can make more conscious choices, for example. If we recognize that are urged to eat is driven more by desire to enjoy a particular food than by actual hunger. We might decide to go ahead and enjoy that food anyway, but in a more moderate quantity. Researchers who study mindful eating report that when you consciously choose to allow yourself a treat as opposed to that eat first and ask questions later approach you experience. More pleasure and equally important less remorse from your indulgence eating mindfully shouldn't take the pleasure out of eating if anything it should make eating more pleasurable mindful eating involves bringing more attention to the rich sensory experience of eating the. Colors shapes textures flavors and aromas of food. This can heighten our appreciation of the food that we eat and make that experience more satisfying and more memorable. But when we eat more mindfully, we are also more likely to notice when foods are not particularly enjoyable or perhaps when our enjoyment of them has begun to ebb once you begin to practice mindful eating you're much more likely to stop eating food that you're not particularly enjoying rather than just polishing it off simply because it sitting in front of you the end result may be that you take in fewer calories. But it will definitely mean that you get more satisfaction. For the calories that you do taken before. I explore another mindful eating misconception. Let me take a moment. To thank our sponsor. Most skin care products require you to make a choice, some of the more effective products are also loaded with harmful chemicals, but the products with. Cleaner ingredients might not do that much for your skin. But true botanical 's believes that you shouldn't have to choose true botanical uses leading research from top universities to formulate luxurious formulas that are as potent as they are pure and third party clinical trials show that true botanical 's really work there renew collection for aging skin outperformed competing brand Kremlin air, and they're clear collection for acne outperformed Proactiv. Plus true botanical isn't just as effective as conventional skin care. It's actually better and troop panicles as the first company to have its entire skin care line certified safe for people and the planet by the nonprofit made safe America's first nontoxic seal. Go to true botanical HS dot com. Now, and they will send you some free samples plus you receive twenty dollars off orders of forty dollars or more with the code diva. This offers restricted to I purchase only. Another mindful eating mistake is to confuse awareness with judgment, having certain thoughts feelings or desires, relating to food doesn't mean that you're a good or bad person. And nor does it mean that you have to respond to those thoughts feelings or desires in a certain way with mindful eating we strive to be more aware of our thoughts and feelings and sensations without judging them if you can approach the process of mindful eating with as much curiosity and as little judgment as possible it will help you make the best use of the information that you gather and finally eating mindfully doesn't necessarily mean that you have to sit in a dark, quiet room, all by yourself and shut out all distractions. There's an important difference between mindless or distracted eating and making a conscious choice to enjoy another activity such as reading or. Sation while you are eating when we sit in front of the television or the computer with an open bag of chips. We can easily just go on autopilot our mind is completely absorbed in whatever we're doing. Meanwhile are hand keeps moving from bag to mouth bag to mouth until the bag is empty. Whoops. Where'd it all those chips? Go did. We enjoy them where they stale who knows that sort of mindless eating can lead you to consume hundreds of excess calories without even noticing much less enjoying them and talk more about this in my episode and the dangers of unplanned eating. We're also less likely to remember food that we eat while we're on autopilot. And this can lead us to eat more at the next meal. Interestingly how well we remember our last meal can play a role in how hungry we feel at the next one. Now, this doesn't mean that you can never do. Anything else while you're eating except stare at your plate and deeply contemplate each bite of food to the exclusion of all else. But if you do choose to read or chat or watch a screen while you're eating be aware of the increased danger of losing track of what or how much you're eating and here are some steps you can take to avoid over eating. I take a truly undistracted moment to decide how much you want or need to eat. And if that amount is less than what's immediately in front of you put the remainder out of reach then focus your attention on your first bite or to a food. This is when you're in joint of that food is likely to be the most intense. So why not get the most out of it? But it also gives you a chance to reevaluate whether it's actually worth finishing. If it isn't put whatever you don't intend to eat out of reach before turning your attention to your book or to your companion. If you liked to read while you eat and many of us find this pleasant and sometimes necessary, try alternating back and forth between the two activties. Enjoy a few bites of your meal than put your fork down and pick up your book read for a few minutes, then book down and enjoy a few more bites of food. Likewise, if you're having lunch or dinner with a friend, try putting your fork down every once in a while. And just enjoy the conversation

Monica reindel Schwab intern Kremlin America twenty dollars forty dollars
"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

05:18 min | 2 years ago

"monica reindel" Discussed on The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

"Hello. This is Monica. Reindel? Welcome to this week's episode of the nutrition diva podcast this week. I have some strategies that can help you eat more mindfully and to cut down on mindless overeating, and I'm looking forward to sharing those with you think about a book that meant a lot to you in your life. Maybe it inspired you to think about something important in a new way or help to find your passion stories are powerful because they change our view of the world and influence who become in the new podcast. But that's another story author will Schwab talks to influential people about the books that changed their lives from a journalist who has moved to think about race differently to an artist who found her passion through another artist's work. Every episode tells the story of someone whose life changed when they picked up a book find, but that's another story wherever you listen to podcasts. Whenever I talk about foods that can help control your hunger. I'm aware of the fact that hunger is only one of the things that drive us to eat frequently. We eat simply because it's time to eat or because food is present or because we're bored or blue or procrastinating. I know I do that. I'd even go so far as to say that for many of us hunger is only rarely our primary motivation for eating if we only eight when we were hungry than choosing foods that are good at satisfying hunger. Such as those that are high in protein, fiber and water would pretty much solve the problem of over eating. But because we so often eat and overeat when we're not hungry. We also need strategies that address non hunger eating so this week. I have four strategies that can help you avoid that mindless eating and overeating mindful eating tip number one. Only eight just as distracted driving responsible for a huge number of traffic accidents distracted eating is the culprit in a lot of over eating eating in front of the computer or TV in the car while you're reading or any other time when your attention is elsewhere is an easy way to lose track of what and how much of eaten I'm as guilty of this. As anyone when I'm eating lunch by myself. I always wanna grab a newspaper or a magazine to read or I scroll through my Facebook feed while I'm eating and if I get hungry while I'm working, I'm always tempted to bring my snack backup to my office. So that I can keep working while I notch. But when most of our attention is on something else while we're eating we barely taste our food. We get very little enjoyment out of it. We're not in touch with how much we eaten and worst of all because we're not at all tuned into our bodies were so much more likely to keep eating. Past the point at which are hunger is satisfied. The solution is simple when you're eating only. Eat turn off the TV step away from your desk. Put down your phone give all of your attention to your meal, and to the experience of eating it something that you'd eat mindlessly while staring at your screen might suddenly strike you as just not worth the calories once you're actually paying attention. And if just eating doesn't seem entertaining enough for you, maybe you're actually not that hungry now, I don't mean to imply that you always have to eat alone or completely ignore your dining companions in order to eat mindfully, eating with others can divert some of your attention away from what you're eating and how you feel while you're eating it. But sharing a meal is one of life's great pleasures and it needed come at the expense of mindful eating the next two tips can help you eat mindfully. Even when you're eating with other people. So my second mindful eating tip is to mind, the first bite last fall as some of you might remember I went on a mindfulness retreat and at the retreat center that I attended meals are consumed in complete silence in order to promote truly mindful eating with every bite given our full attention. Although this was a very illuminating exercise for me eating all of your meals, and complete silence isn't really practical in real life. But you can get a lot of benefit simply from giving the first bite of every meal or every food your complete attention. And this tip actually comes from chain main ton who is best known as Google's in house mindfulness guru and in his book joy on demand. He talks about tuning into what he calls the thin slices of joy in everyday life as. A way of increasing our overall happiness and contentment research shown that the very first bite or sip of tasty food or beverage is the most rewarding with every subsequent bike or sip, delivering diminishing amount of pleasure. So tons tip is really designed to help you pay attention

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