Nutrition Unmeasured

Latest Episodes:

Intuitive Eating During the Holidays Dec 06, 2020

Show notes

Family, holiday cheer, and a lot of food. That's what we think about during the holidays. What we don't think about is calories, our weight, and ways to prevent the "dreaded holiday weight gain". Today we look back at our past holiday selves, and relish our current relationship with food during the holidays.
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
Intuitive Eating Workbook

Our Favorite Cold Weather Vegetarian Dishes Nov 01, 2020

Show notes

Get your recipe binders ready (you all have those right?!) and your grocery list! Today we dish about our favorite, crave-worthy vegetarian and plant based dishes and products. Weather your into tofu, tempeh, beans, or meat replacements, we've got you covered.
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
Brussels Sprout and Walnut Pizza
Vegan Jambalaya
Sweet Potato Fajitas
Red Pepper Cashew Pasta with Roasted Cauliflower
Tofu-Walnut Bolognese
Lemony Lentil Soup
Red Chili {vegan, 2019 Chili Contest Winner}
Vegan Chili
Stuffed Peppers (Slow Cooker)
Risotto with Fall Veggies (I used this recipe but swapped some Fall/Winter Veg)
One Pot African Peanut Stew
Tofu Sloppy Joes
Sweet and Sour Tempeh
Stuffed Acorn Squash (I also add ground Morning Star or Impossible Burger)
Sides
Green Bean Casserole with Cauliflower Cream
Roasted Cauliflower Salad with Creamy Lemon Dressing
Black Bean Salad with Roasted Sweet Potatoes
Autumn Harvest Salad with Pomegranate
Kale Salad with Honey Dijon Vinaigrette
Wild Rice and Butternut Squash
Other
Pumpkin Raisin Chia Bites
Smoothies with pumpkin spice and silken tofu (play around with it! Add ice and/or frozen berries for coolness)
Quinoa Apple Cinnamon Breakfast Bake (top with Greek yogurt or Vegan yogurt)
Slow Cooker Pumpkin Pie Steel Cut Oats
Pumpkin Oatmeal Chocolate Chip Cookies
Pumpkin-Maple Loaf
Pomegranate & Dark Chocolate Bites
Pumpkin Spice Baked Oatmeal with Cranberries
Sweet and Salty Roasted Pumpkin Seeds
Products
Tasty Bite (microwave in bag and pour over rice)
Gardein Meatballs
Kite Hill
Follow Your Heart
Mom Wins
Blender Oat and Greek Yogurt Muffins
Savory Toasted Pumpkin Seeds
Aldi Pumpkin Kombucha

Sugar Substitutes – The Down and Dirty Oct 18, 2020

Show notes

Sugar is listed as one of 60+ ingredients on a nutrition facts label and Americans are eating more than 3x the recommended daily intake for sugar. Meanwhile, the market for sugar substitutes has quadrupled since the 1990s. That's a lot of sweetness! Join us to learn more about sugar substitutes, sugar alcohols, and our recommendations around their use.
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
Sweeteners: Facts and Fallacies — Learn the Truth About the Different Types of Sweeteners to Better Counsel Patients, Connie Diekman, MEd, RD, LD, FAND, Today’s Dietitian.
61+ Names for Sugar
Why 'Big Sugar' Is As Harmful As 'Big Tobacco'
Low-calorie- and calorie-sweetened beverages: diet quality, food intake, and purchase patterns of US household consumers. Carmen Piernas, Michelle A Mendez, Shu Wen Ng, Penny Gordon-Larsen, Barry M Popkin.
Are Sugar Substitutes Too Sweet to be True? Emily Gelsomin, RD, LD. Harvard Health Publishing, Harvard Medical School.
Everything You Need to Know About Sugar Substitutes. Carolyn Williams, PhD, RD. Eating Well.
Sugar Substitutes. American Diabetes Association.
Gina's new cooler for camping trip
A Good Neighbor (recent recommendation from Gina and Nicole)

Everyday Breast Cancer Prevention Tips from Breast Care Specialist Dr. Katherine Cyran Oct 04, 2020

Show notes

October is Breast Cancer Awareness Month. Recently we spoke with breast specialist Dr. Katherine Cyran from Columbus, Ohio, about everything from soy and breast cancer, to what breast pain means, and when family history is really something about which to be concerned. Tune in to learn which risk factors are really worth focusing on, and which you can throw out the window (hint: Gina might still be considering breast implants after this episode).
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
Dr Cyran's Website
Dr Cyran's e-mail: kmcyran@kmcbreastcenter.com
National Comprehensive Cancer Network
Heather Hirsch Podcast (Episode 33)
Scosche Heart Rate Monitor
Gina's Fave New Recipe: Butternut Squash Lasagna! I use this recipe from All Recipes and instead of lasagna noodles I use par-baked, thinly slided (1/2 inch or so) butternut squash.
Nicole's Pressure Cooker Butter Chicken

At-Home Workouts…We Tried Many. Here’s Our Feedback Sep 27, 2020

Show notes

COVID19 has changed a lot about the world, including how people stay active. After a 6+month hiatus from the gym in many parts of the US, Americans have gotten creative in getting active and often, active on a budget. Not only that, but equipment is in short supply! Join us as we talk through some SIMPLE and (mostly) free workouts -- workouts that are new to us!
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
Fisher-Price Think & Learn Smart Cycle
Melissa Bender (15 minutes) – standing core
Obe Fitness (1 month free trial)
Yoga with Adriene (20 min yoga flow)
Team Body Project (30 min low impact, high intensity, intermediate)
Pop Sugar
HASfit
Peloton
CRZ YOGA bra and workout capris (Lululemon knock offs)
Gina's new favorite smoothie; Handful of fresh spinach, 1/4 tsp turmeric and a dash of pepper (for helpful absorption of turmeric compounds), ~1/4 cup Greek yogurt (full fat is delicious), ~1/2 cup frozen berries, 1/2-1 banana, ~1-2 Tbsp. peanut butter, add milk (any type) to cover the contents, and blend!

Kids and Body Image + When Your Child Calls You Fat Aug 23, 2020

Show notes

Has your child commented on your weight? The weight of others? Their own body in a negative way? It’s common and it starts young. Learning how to speak to kids about body size, acceptance, and love is crucial! Tune in to this episode as we unpack some of the common questions and concerns care givers have around body image and size...and some embarrassing moments like being asked or asking someone if they're pregnant when, in fact, they are not! For adult ears only due to subject matter, but applicable to not only families, body image and conversation about size is one we can all learn more about – tune in for more!
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
How to Talk to Kids About Weight and Obesity
What's in a Word? About Weight Stigma and Terminology
Talking About Body Image
Gina's new favorite recipe; Simple Carbonara

Everybody Poops, Until They Can’t – Let’s Talk Constipation Jul 12, 2020

Show notes

Constipation may be a topic you'd rather not discuss, which is why we are discussing it for you. Join us as we explore strategies for preventing and treating constipation in adults, children, and infants. Everyone likes a little poop talk every once in a while, right? And in the dog days of summer you may find these tips particularly useful. You're welcome.
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
Regular Girl (low FODMAP fiber and prebiotic)
Nicole's Cookbook Every Day Healthy Cooking (find Gina's two new favorite recipes)

A Discussion of Health at Every Size and Intuitive Eating with No.Food.Rules Developer Colleen Christensen Jun 28, 2020

Show notes

I (Nicole) interview a fellow Michigan Registered Dietitian and developer of No.Food.Rules on her philosophy and work around Health at Every Size (HAES) and Intuitive Eating. Join us for this conversation around body weight, food freedom, set point (weight) theory, and if and how BMI standards jive with optimal health. Be sure to check out the show notes on ways to get in touch with Colleen after the show - enjoy!
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
Get in touch with Colleen Christensen on Instagram, YouTube, and her website, Colleen Christensen Nutrition!
Also be sure to grab Colleen's free e-book, The Ultimate 5 Step Guide to Food Freedom!
Today's Dietitian - Health at Every Size: A Dietary Approach that Focuses on Healthful Lifestyle Behaviors — Not Weight Loss

Healthier in a Hurry (Part 2) May 31, 2020

Show notes

Each year we keep record of our favorite healthier, more balanced recipes that are simple and perfect for the "in a hurry" parents and adults. Today we share our favorites from the past 12 months. Check out our Part 1 episode too; Episode 8.
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
Nicole's Mom Win - Cajun Pepper Shrimp with Creamed Corn Orzo
Gina's Faves
Seasoned pork tenderloin from the store (have you tried these yet? Easy! Just pair with a salad or other vegetable)
Angel hair pasta with fresh Parmesan, capers and tuna
Four salmon filet topped with this spread; 2 T maple syrup, 2 T mayo and 2T Dijon mustard. Cook for 20 minutes at 400 degrees
Kale and Eggs; Saute kale in a large skillet with some garlic, then crack a couple eggs in the center. Simple delicious. Serve with toast.
Turkey Meatballs with Carrot
One Pan Baked Chicken and Brown Rice Casserole (we add bacon to this!)
Grilled Eggplant with Tomatoes and Feta
Grilled California Avocado Chicken (From Nicole's blog)
Chili Maple Glazed Salmon
Walnut Rosemary Crusted Salmon (From Nicole's blog)
Pork Chops Italiano
One Pot Greek Chicken Casserole
Simple Pan Fried "Fries" - I chop redskin potatoes (or slice them into four quarters) and pan fry them until brown, with some salt added. I call them fries and serve them with ketchup. Kids love it!
Instant Pot and Slow Cooker
Instant Pot Mac and Cheese with Ham and Peas
Instant Pot Ribs
Instant Pot Skinny Fettuccine Alfredo
Instant Pot Chicken Teriyaki Bowls
Ten Minute Pesto Chicken Pasta
Slow Cooker Healthy Taco Casserole
Easy Chili (I added chunks of butternut squash!)
Fall Vegetable Sloppy Joes
Chicken with Sugar Pumpkins and Apricots
Crockpot Rosemary Chicken with Butternut Squash (I topped this with avocado)
Slow Cooker Lasagna (I used Morning Star Chorizo instead of Italian Sausage)
Slow Cooker Taco Tater Tot Casserole
Desserts and Snacks
Yogurt parfaits with layers of nuts, chia seeds, fruit and yogurt
Pumpkin Raisin Chia Oatmeal Energy Balls
Five Ingredient Protein Bars (no bake)
Banana Granola Bars
Superfood Breakfast Cookies (from Nicole's blog)
Chocolate Chip Almond Butter Cookies (I added 1/2 cup oats, I've also made these with peanut butter! Also I use sugar instead of Sucanat)
Products
KIND Nut Butter Bars (find in the dairy or other cooler section)
KIND Whole Fruit and Chocolate Bars
Nicole's Faves:
Tangy Sweet & Sour Meatballs
20-Minute Spicy Thai Noodles
6 Can Chicken Tortilla Soup
Turkey Taco Quinoa Skillet
Lemon and Parmesan Shrimp with Broccoli and Cauliflower
Black Bean and Corn Salad
Blackened Fish Taco with Mango Salsa
Sweet Thai Basil Chicken
Pesto Chicken Tortellini
Easy Hoisin Shrimp
Cajun Sausage and Pepper Rice Skillet
Chicken and Mushrooms in Garlic White Wine Sauce
Shortcut Sausage Jambalaya
Summer Squash and Basil Pasta
Sheet Pan Hawaiian Shrimp

Raising an Intuitive Eater Apr 12, 2020

Show notes

We are all born intuitive eaters, but continuing on with that intuitive eating mentality can sometimes be difficult with pervasive diet culture shoved in our face at all times. We as parents have a unique responsibility; we get the pleasure of guiding our children through the fun and delicious world of food, from about six months and really as long as they are alive. Our kids listen to us, they watch our own cues, and are tuned into our own relationship with food. They ask us for food, have us prepare their food and allow us to help mold their love for food from the moment they are born. It's our job to instill in them a positive relationship with food and keep them intuitive eaters as long as possible. Today we will provide some helpful tips on raising an intuitive eater and talk about what we've learned in the 5+ years we have been mamas. No, we haven't been perfect, we are still learning, but join us as we talk through our experiences thus far.
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
Today's episode is sponsored by The Dinner Spark!
Intuitive Eating Website
Overnight Oats (Gina's new favorite recipe): 1/2 oats, 1/2 cup milk of your choice, 1 T chia seeds, peanut butter or whatever else you want! Mix wall in a cup and leave in fridge overnight.
Crazy Richard's Peanut Butter (Gina's new favorite product)
GIVEAWAY: Leave a review on iTunes and get entered to win the latest (fourth) edition of Intuitive Eating (coming out this June). Already have a review posted? Thank you, you're entered!

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected