Nutrition Unmeasured

Latest Episodes:

Pre and Probiotics: What You Should Know Apr 05, 2020

Show notes

There are somewhere between 10 and 100 TRILLION microbes on the human body, with most living in the gut. Most adults have 400-500 species of bacteria in their gut at any given time. But did you know that the gut microbiome develops primarily in the first 3 years of life? Among adults, probiotics or prebiotics were the third most commonly used dietary supplement other than vitamins and minerals -- ahead of protein supplementation, even! Supplementation of probiotics quadrupled between 2007 and 2012! Join us to learn where to find pre and probiotics in foods and our tips and recommendations around supplementation.
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance!
Resources and Show Notes
The Gut Microbiome and Nutritional Status - Today's Dietitian (March 2020 Issue)
Align Probiotics
Sun Fiber
Regular Girl
Cleveland Kitchen Sauerkraut

Plant-Based Diets and Exercise Performance. Do You NEED Meat? Mar 15, 2020

Show notes

Plant-based lifestyles are gaining popularity, including vegan lifestyles. Often, exercise and sports performance are correlated with protein in the nutrition world. However, does that "need" to be? Are meat-eaters (omnivores) able to gain a competitive edge because of their diets that contain high biological value protein sources? Elite athletes such as Tom Brady, former heavyweight champion boxer David Haye, and Venus Williams are vegans leading their respective sports in performance. Whether you're a vegan, a committed exerciser with interest in a plant-based lifestyle, or an elite athlete looking for a competitive edge by way of nutrition, we hope this episode brings you some increased knowledge around this topic.
Nutrient
Vegan-friendly sources
Protein
Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables
ALA
Flax seeds, walnuts, chia seeds, hemp seeds
EPAa
Seaweed, algae
DHA
Microalgae oil, seaweed
Vitamin B12
Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb
Iron
Legumes, grains, nuts, seeds, fortified foods, green vegetables
Zinc
Beans, nuts, seeds, oats, wheat germ, nutritional yeast
Calcium
Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi
Iodine
Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt
Vitamin D
Lichen-derived D3 supplements
aEPA can also be enzymatically converted from ALA and retroconverted from DHA [83, 84]
bMight not be a reliable source of this nutrient
Patreon | Love what you’re hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they’re looking for new content. Thank you in advance!
Resources and Show Notes
Vegan Diets: Practical Advice for Athletes and Exercisers. Journal of the International Society of Sports Nutrition. 2017
Hippo7 Vegan Supplement
Glory Foods (greens in a can, so delicious!)
88 Acres seed butters

Health at Every Size; What it Means and How It’s Changing Diet Culture Feb 02, 2020

Show notes

It's no secret that diet culture is pernicious and damaging, in more ways than we can imagine. It was only a matter of time that a movement like Health at Every Size would start to build and take over, albeit slowly, but it's gaining traction. Imagine going to a dietitian and not being put on a diet, asked to record food, or look at labels. Imagine going to a doctor and not getting weighed. Could this be our future? Not only is it our future but you can experience this now. Join us as we talk to Claire Chewning, a Registered Dietitian in Virginia who's passion is Intuitive Eating and who counsels with a weight inclusive Health at Every Size approach; focusing on everything wellness, minus the number on the scale.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance!
Resources and Show Notes
HAESCommunity
Association for Size Diversity and Health
Claire's website
Claire's Book Recommendations
Body Respect
The F*ck it Diet
Anti Diet
Claire's Podcast Episode Recommendations for further learning;
Episode 59
Episode 60
Episode 68
Favorite New Products
Aldi's Ravioli (Gina's new fave for the kids)
Buffalo Cauli-Bites (Nicole's new recipe)

Our Paths to Becoming RDs & RD vs. “Nutritionist” Jan 12, 2020

Show notes

The terms "dietitian" and "nutritionist" are commonly used interchangably, and yet there are significant difference between the two designations. Join us as we talk through becoming a dietitian, working as a dietitian, and advice for others who wish to learn more about the nutrition field or enter it themselves.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance!
Resources and Show Notes
US Bureau of Labor and Statistics - RD Job Trends
Dietitian vs Nutritionist
Nicole's Mom Win: Sheet Pan Balsamic Pork Tenderloin with Fall Vegetables

The Low Down on CBD, Cannabis and Hemp; Should They Be a Part of Your Regimen? Dec 22, 2019

Show notes

Emily Kyle is a Registered Dietitian Nutritionist and Certified Holistic Cannabis Practitioner who's main focus is on helping women achieve wellness with the use of Cannabis, CBD and/or Hemp products. Join us as we dive into all the questions you've always wanted to know (or perhaps you never knew you wanted to know!), and find out whether these products are right for you.
You can order products directly from Emily's website.
Cannabis
Emily Kyle, RD
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance!
Resources and Show Notes
Emily Kyle Nutrition

Holiday and Life Tips for Raising a Child with Food Allergies Dec 15, 2019

Show notes

Food allergies are on the rise, and there is a chance you have a child or know a child (or three) who has a food allergy. Today we explore the experiences of Gina's good friend Rachel, who's daughter Gracie is allergic to peanuts and eggs. How and when was she diagnosed? What was it like having a young child in daycare? What's Gracie's prognosis and what therapies are an option? Rachel also provides tips for getting through holiday parties, and how to support any holidays guests with food allergies.
Patreon | Love what you're hearing? Help fund ongoing episodes through donations as little as $1/month. Learn more here!
Leave a review | When you leave a five star iTunes review, it helps others with similar interests and passions find us when they're looking for new content. Thank you in advance!
Resources and Show Notes
A bit about denaturing of proteins when cooking
Siblings of food allergic kids aren't necessarily also allergic or at higher risk
2019 AAP Clinical Report on Early Introduction to Peanuts (and other allergens)
FARE on Early Introduction
Basic Baking and Cooking Tips
Here is a handy chart for replacing eggs in baking
Gracie's Favorite Products
Divvie's Cookies
Made Good products
Don't Go Nuts Bars
Hummus is a favorite in packed lunches
Just Mayo or Hellman's Vegan Mayo for anything that calls for mayo (Other mayo subs: sour cream, cream cheese, yogurt (depending on the application)

Healthy Eating Isn’t Perfect Oct 13, 2019

Show notes

What exactly is a "healthy diet"? To some people a healthy diet means no animal proteins, to others it may mean high fat and low carbs, but yet to others it may mean no sugar, at all. As registered dietitians we have our own definition for what a healthy diet should look like, and while we may not all agree as nutrition professionals what exactly a "healthy diet is", we do all agree on one thing and that is that servings and food groups aside; YOUR healthy diet should be enjoyable and sustainable, otherwise how healthy is it really? We also agree that healthy eating isn't perfect, and that perfect eating isn't healthy.
Some more words of wisdom; It's ok to eat peanut butter. And, lots of it.
It's ok to pick the cake over the apple.
It's ok to not have all the food groups on your plate at each meal (in fact, it's probably best not to, that's hard to do!).
Resources/Show Notes
Imperfect Health Podcast - One of Gina's favorite podcasts! Two dietitians talking about how living a healthy means so much more than perfection; discusses food, exercise, mental health, and more.
Dietitians Unplugged Podcast - Check out episode 66 for more on "embracing imperfect eating"
Dietary Guidelines 2015-2020 - It's no wonder Americans are confused! Granted, these aren't meant for the lay public, per se, the idea is that you find a nutrition professional (ahem, a Registered Dietitian) to help you make sense of these and mold the recommendations to fit you. We suggest the new 2020 dietary guidelines integrate intuitive eating and the importance of having a good relationship with food. No counting, no tracking (at least not long-term), food should be fun and not stressful.
Nicole's (PreventionRD) Breakfast Superfoods Cookies (Gina's favorite new recipe. Modifiable too. Gina made these with raisins instead of cranberries, unsalted butter instead of coconut oil, chopped nuts instead of pepitas, oh and she added dark chocolate chips! Another option is to use about 3/4 cup pumpkin puree instead of banana.)
Honey BBQ Chicken Pizza Tacos - THE BOMB!!!

Meal Planning and Prepping 101 Sep 08, 2019

Show notes

Maybe you love cooking, or maybe not so much. There’s no denying, however, that having a plan and meal prepping is a game changer when it comes to gaining and maintaining good health. Listen along to gain some tips, tricks, and ideas to keep your food delicious and your efforts at a minimum!
Resources/Show Notes
FDA Refrigerator and Freezer Storage Chart
Nicole's Pinterest Page for inspiration!
Nicole's Food Blog, Prevention RD - over 2,000 recipes!
Gina's Food Blog, Candid RD
Grocery Delivery from Meijer's Shipt
One and Done (Cookbook)
Light on Calories, Big on Flavor (Cookbook)
Ruffage (Cookbook)
Magnolia Table (Cookbook)
Williams-Sonoma The Weeknight Cook: Fresh and Simple Recipes for Good Food Everyday (Cookbook)
Williams Sonoma Fresh + Fast (Cookbook)

Packed Lunches Made Easy(ish) Aug 25, 2019

Show notes

It's that time of year again; back to school! If you have little lunches to pack you'll be happy to know we've got you covered. Everything from quick and easy things to make and prepare for packed lunches, to some kid-approved already prepared foods. Tune in and get packin'!
General guideline; aim for three food groups, with at least one being a fruit or vegetable.
Resources/Show Notes
National School Lunch Fact Sheet
Gina's favorite bentos (easily stackable so you can pack several lunches at once and then store in fridge. Also very easy to clean)
Nicole's Favorite Rubbermaid containers
Gina's favorite food thermos
Sally's Favorite Lunch Packing Gear (Real Mom Nutrition)
Didn't I Just Feed You Podcast (great episode about packing lunches)
Favorite lunch products
RX nut butters (when you have a kid who barely eats, but loves nut butter, you buy the ones with extra protein!)
Stonyfield yogurts and tubes
Sunbutter (Creamy)
Fruit Strips (these are my kid's favorite!)
Belvita Biscuits
Wheat Thins (kids tend to like these...have you noticed? And they are 100% whole grain)
Applesauce (preferably unsweetened. Add cinnamon for flavor!)
Delmonte fruit cups (preferably no sugar added)
Chobani Flips (Paige doesn't love yogurt, but she will eat these!)
Fruit by the Foot (I know, crazy right? But these babies are good and only around 10g sugar! I (Gina) pack these or another sweet snack in Paige's lunch on Fridays)
Kacookies (a more nutrient dense cookie!)
Mott's Fruit Snacks (again only 10 g sugar. Often times less than even those "healthier organic" brands!)
Nutri-Grain Kids Snacks (we would consider this a "dessert with benefits", since it's sweet but comes with whole grains and some fortification!)
Nature Valley (Gina's favorite new products. Seriously yum. Another "dessert with benefits". Only 8 g of sugar and also 3 g fiber and 5 g protein)
Favorite lunch simple "recipes" or non-product ideas
Apples and Caramel or Nut Butter
Pepperoni and Crackers
Salads; Italian salad (have them add the dressing and shake it at school! Croutons and cheese are fun additions), Grain Salad (cooked quinoa with feta, dill, tomatoes, cucumbers and a little olive oil and salt)
Edamame and corn salad with a hint of lime or salt (or both) (Hint: put the edamame and corn into their lunch frozen, it will be thawed by lunch, especially if it stays out of the fridge until they eat!)
String Cheese with Cherry Tomatoes
Almond Butter and Jelly Sandwiches
Thermos food; soup (pack some crackers with it), pasta with sauce and meatballs (or just sauce with ground meat or turkey added), leftovers
Leftovers (leftover pizza is Paige's favorite packed lunch. Of course!)
Nicole's 10th Annual Chili Contest - Enter by 9/1/19!!

Breastfeeding and Pumping BLOOPERS! Aug 04, 2019

Show notes

It's World Breasfeeding Week, so we are sharing some of our and your best breastfeeding and pumping bloopers (because boy are there a lot!). Just looking back and laughing at some of those (at the time probably stressful) moments in our lives is so liberating. Check out Gina's nursing schedule with Cameron below, what a memory!
OMG! I have no words.
Gina's first trip to Vegas was when she was weaning Paige. Can you tell?! She fit right in, don't you think?

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected