Learned Heard & Stirred show

Learned Heard & Stirred

Summary: Breaking down nutrition science one topic at a time. Follow me through my Dietetics education journey to cut through the clutter and get to the meat of food science (pun intended). Peace out fads and trends. I get REAL and DEEP about what I'm learning, what I'm hearing (and reading), and what I'm cooking. Recipes included. My mission is to help democratize nutrition knowledge and empower you to be proactive about your lifestyle choices.

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Podcasts:

 How to Become Metabolically Flexible | File Type: audio/mpeg | Duration: 2151

Metabolic flexibility is the ability of the human body to increase use of fuels that are more available in the diet, depending on what is available. It's basically how our bodies are biologically designed to run. Think about it this way-- we haven't always had fast and convenient access to food. Throughout our history as a species, we've gone through feasts and famines-- periods of prolonged lack of resources between "meals," depending on factors such as environment/soil conditions, seasons, and food availability. Our bodies had to adapt, and the way they did this was by switching between fuel sources as a means of survival. Metabolic flexibility is possible in our modern world of abundance, but it takes a little  work. In this episode, I break down the science of metabolic flexibility, from insulin and glucagon's role in blood sugar homeostasis, and mitochondria levels. I also provide practical things you can implement in your life, today, to improve your metabolic flexibility.  Sources for this episode: https://breakingmuscle.com/healthy-eating/understanding-metabolic-flexibilty-and-the-role-of-insulin https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-10-8 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/ https://valterlongo.com/wp-content/uploads/2017/10/2017-06-Hine-H2S.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513193/ https://academic.oup.com/edrv/article/39/4/489/4982126 https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273282 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584808/

 Ep 11 Blood Sugar and Weight Loss | File Type: audio/mpeg | Duration: 866

Diving in to the topic of blood sugar regulation and its connection to weight loss, disease prevention and holistic health.   Overconsumption of added and processed sugars is linked with many health issues and increases our risk of developing a chronic disease. One in three adults in the US has diabetes, and this is a stat we need to reverse. Dietary and other lifestyle changes are an area we can positively impact, as indicated by promising research on diabetes prevention. Links to research for this episode: Dr. Mark Hyman: Why Diet's Fail Foods that help stabilize blood sugar Dr. Axe: Maintaining Normal Blood Sugar Harvard School of Public Health: Fiber Dr. Panda- Early TRF for Diabetes Prevention Glycogen 

 Ep 10: Magnesium Deficiency and What to Do About It | File Type: audio/mpeg | Duration: 826

It is estimated that 3 in 4 Americans suffer from magnesium deficiency. In this episode I break down the science behind magnesium-- why we need it, how to find out if you're deficient in it, and some ways you can get more of this important mineral in your diet. Here are links to the sources for today's episode: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/ https://www.ncbi.nlm.nih.gov/pubmed/19271419 https://www.ncbi.nlm.nih.gov/pubmed/25748766 https://www.ncbi.nlm.nih.gov/pubmed/11252079 https://www.ncbi.nlm.nih.gov/pubmed/26404370 https://thequantifiedbody.net/magnesium-deficiency-dr-carolyn-dean/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939859/ Magnesium-rich foods you should consider rotating into your diet: Almonds ½ cup serving of steamed spinach Cashews Peanuts Fortified cereal Soy milk Black beans Edamame Peanut butter Whole grain bread Avocado Potato Brown rice Greek yogurt Oatmeal Kidney beans Banana Salmon Whole milk Halibut Raisins Free-range chicken Grass-fed beef Broccoli White rice Apple Carrot

 Ep 9 Healthy Habits for Busy Plate Spinners | File Type: audio/mpeg | Duration: 2408

In 2019, it is very common for people to wear many hats. Many of us are not just one thing. We're many-- moms/dads, business owners/working professionals, soccer coaches and volunteers...so how can we fit health into the mix without overcomplicating what already is complicated...living in the modern world! In this episode I chatted with Amanda Lauren and Ali Levine , hosts of the podcast Things We're Too Lazy to Blog About who are good friends and also the two busiest ladies I know in Los Angeles. They somehow manage to do it all, while looking fabulous in the process. We chatted hashtag mom life, keeping things fresh and interesting, and good tips for planning ahead. You can find Amanda at the link above (website), and on all social platforms as @itsamandalauren. Ali's website is linked to above, and her social handle is: @alilevinedesign Be sure to check out their podcast, Things We're Too Lazy to Blog About, linked to above (iTunes). Today's recipe: Grain-free enchiladas (ole) ✅ 1 package riced cauliflower ✅ 1/2 cup shredded carrot ✅ 1 red bell pepper ✅ 1 jar enchilada sauce (I used @whole_foods365 organic) ✅ salt and pepper to taste ✅ 1 tsp minced garlic ✅ 1 lb ground turkey  Preheat oven 350. Cook the turkey in skillet until it’s throughly cooked. In a large sauce pan, add all the above ingredients and cook over low heat, stirring regularly. Spray the bottom of a pan with

 Ep 8 The Kenner Method for a Healthy Life | File Type: audio/mpeg | Duration: 1237

Build the foundational elements of a healthy life, from a truly objective place with the Kenner Method. Regardless of your background,  relationship with food, dietary restrictions, disease risks, etc. there is a middle ground of general healthy practices that are supported by science, and it’s a good place to start. Most people can improve their health and quality of life by implementing these practices in their life. Research referenced: Sedentary Behavior   Physical Inactivity Importance of Rest Today's Recipe: Salmon Nori Rolls ¼ cup Primal Kitchen mayonnaise 1 to 2 TBSP Sriracha sauce 1 (6-ounce) can wild salmon, drained (or cooked salmon filet flaked)  1 (10-sheet) package 7 x 8-inch dried nori wraps 1 avocado, pitted, peeled, and thinly sliced peeled & sliced (vertically) Persian cucumber Cilantro (optional) Jalapeno (optional) 1 tablespoon sesame seeds ¼ cup coconut aminos Directions Preheat the oven to 350°F. Line a baking sheet with parchment paper. In a medium bowl, combine the mayo and Sriracha. Add the salmon and mix gently with a fork. Place 2 nori sheets on the prepared baking sheet and top each with half the salmon. Warm the wraps in the oven for 3 to 5 minutes, until the nori is bendable Layer the nori wraps with the avocado, cucumber, cilantro and jalapeno. Roll each into a burrito (ends tucked in) and cut in half. Garnish with the sesame seeds and serve with coconut aminos for dipping. Serve with a mixed green salad on the side to make it a Fit Fab Well complete meal!

 Ep 7 Intuitive Eating and Squashing Holiday Food Anxiety | File Type: audio/mpeg | Duration: 2254

“It’s the most wonderful time…” to freak out about sugar! Carbs! Eggnog!  In all seriousness, it is possible to navigate your way through every holiday shindig, cookie offering and cocoa mug, with kindness, balance and grace, and it doesn’t include the typical “foods to avoid,” “drink water” or  “fill up on protein before you go out” health hacks.  Applying an Intuitive Eating Approach to the Holidays can help you make peace with your food choices and your body, and leap into the New Year without falling victim to the "Resolution-Diet Trap."  Read more about Intuitive Eating here: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/ Ginger Cookie Recipe: 1/2 cup grass-fed butter 3/4 cup coconut sugar or maple sugar 1 egg 1 Tbsp molasses 1 tsp vanilla extract 2 1/2 tsp ginger 1 tsp cinnamon 1/2 tsp salt 2 tsp baking soda 1 cup blanched almond flour 1 cup arrowroot flour (or arrowroot starch) Directions: In a food processor, combine butter and sugar. Add vanilla, molasses, and egg. Pulse to combine. Add spices, salt, baking soda, almond flour, and arrowroot, and pulse to combine. Dough will come together in a big ball. Transfer cookie dough to a bowl. Cover and refrigerate 30-60 minutes. Preheat oven to 350 degrees Place cookies on a baking sheet lined with parchment paper or a silicone baking mat. Bake 8 cookies at a time at 350 degrees for 10-12 minutes, or until golden around the edges. Let cool 2-3 minutes on baking sheet before transferring to a cooling rack. Repeat with remaining cookie dough.

 Ep 6 Healthy Snacking Habits | File Type: audio/mpeg | Duration: 2400

Healthy snacking is a great way to manage hunger and keep appetite in check. But is giving in to cravings OK, too? Tune in and gain some helpful insight and tips to keep you thriving and balanced in-between meals. Why Do We Snack? : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863261/ How the Food Industry Helps Engineer Our Cravings: https://www.npr.org/sections/thesalt/2015/12/16/459981099/how-the-food-industry-helps-engineer-our-cravings Healthy snack recipe: Low-sugar banana bread (only 6g sugar per-serving) Ingredients 3 large bananas (very ripe), mashed well 4 free-range large eggs 2 tsp vanilla extract 1/4 cup coconut oil melted and cooled to room temp 2 cups brown rice or buckwheat flour (add a few drops of liquid stevia if using buckwheat flour) 1 tsp baking soda 1/2 tsp baking powder 1 tsp cinnamon or pumpkin pie spice from Trader Joe's 1/4 tsp sea salt Instructions Whisk together all dry ingredients and set aside. Preheat your oven to 350 degrees F and line a medium loaf pan with parchment paper. In a large bowl, whisk together the eggs and mashed bananas, then vanilla and coconut oil until well combined. Slowly stir the dry mixture into the wet (don’t use an electric mixer - you will overmix the batter and prevent it from rising properly) just until moistened and no visible flour remains. Transfer batter to prepared loaf pan and bake in the preheated oven for 50-60 minutes until deep golden brown and toothpick inserted into the center of the loaf comes out clean. Allow to cool completely in the loaf pan resting on a wire rack, then remove using the parchment paper to help you, slice and serve. Enjoy!

 Ep 5 Postpartum Body Image | File Type: audio/mpeg | Duration: 1385

Postpartum is an equally exciting and scary time for a new mom. You've carried a growing baby for nine months and by week 40 of pregnancy - or past the due date, as many first-time moms experience - you are pretty good with the whole pregnancy thing and ready to issue an eviction notice. Bringing a new baby into the world presents new challenges without the added pressure of "getting our bod(ies) back." In this episode, I explore the hormonal impacts of pregnancy and postpartum, my personal experience and the experiences of a few other moms, and talk about ways to invite healthy habits, self care, and self-kindness into your life during the postpartum period and beyond. Information about Postpartum Anxiety and Depression: http://americanpregnancy.org/first-year-of-life/forms-of-postpartum-depression/ Postpartum Thyroiditis: https://www.chop.edu/conditions-diseases/postpartum-thyroiditis https://www.thyroid.org/wp-content/uploads/patients/brochures/Postpartum_Thyroiditis_brochure.pdf Postpartum Hormone Research: https://academic.oup.com/jcem/article/86/10/4933/2849260 https://academic.oup.com/jcem/article/96/1/E40/2833636 https://www.sciencealert.com/pregnancy-changes-a-woman-s-brain-structure-for-at-least-2-years-after-giving-birth Questions, topic ideas, or to find out how you can work with me for one-on-one coaching, email: fitfabwellbychanel@gmail.com 10 Minute Taco Bowl with Black Bean Dip INGREDIENTS " 2 CUPS COOKED QUINOA " 1 LB GRASS-FED GROUND BEEF " 2 TEASPOONS ONION POWDER " 1 TEASPOON CUMIN " 1 TEASPOON CAYENNE " 1 TEASPOON GARLIC POWDER " 2-4 CUPS ROMAINE LETTUCE " 1 AVOCADO, SLICED " 1 BAG OF HARVEST SNAPS BLACK BEAN SNAPS " BLACK BEAN DIP: " 1 CAN BLACK BEANS (ORGANIC AND NO SALT ADDED IF POSSIBLE) " 1 TEASPOON GARLIC POWDER " ½ TABLESPOON AVOCADO OIL " SALT & PEPPER TO TASTE DIRECTIONS 1. In a large pan, add a little avocado oil and turn onto medium heat 2. Mix together spices in a small bowl then add to pan (or skillet) with the beef (use a spatula or utensil to break up the beef in the pan so it is crumbles 3. Pour spices onto the beef and mix well 4. Cook the beef for about 8 minutes or until it is cooked through 5. While beef cooks, add the black bean dip ingredients to a food processor and pulse until combined and creamy (but thick) 6. Once ready, assemble your taco bowls by adding romaine, avocado, Harvest Snaps, cooked beef and the black bean dip 7. Salsa and other veggies would also be great in this 8. *Black bean dip will stay good for about 5 days in fridge

 Ep 4 It's Amanda Lauren! Podcaster, Writer & Influencer Talks Exercise and Self Care | File Type: audio/mpeg | Duration: 3174

Today, we take a little departure from Nutrition and explore the topics of working out through injury (ideas on how to move safely) and self-care beyond hashtag self-care Sunday. Amanda Lauren is a self-proclaimed "Jackie of all trades, Marilyn of none." She does a lot. A writer for "A Sweat Life" and "Forbes" as well as a blogger and Influencer, wife and fur mommy. Despite her busy schedule, she still finds time to fit in exercise most days of the week. She provides actionable tips on how busy moms and working adults can do the same. Find Amanda at the following locations: Instagram: @itsamandalauren Blog: www.itsamandalauren.com Twitter: @AmandaLauren Today's Recipe: Grain-free Goat Cheese Nachos Ingredients: Serves 4 1 Bag Siete Grain-Free Chips (sold at most health food stores, markets) 2 TBSP Chipotle Lime Mayo from Primal Kitchens (sold at most markets) 2-3 Cups Pre-Shredded Red Cabbage 1 package ground turkey (16 oz) 1/2 package goat cheese Guacamole (freshly made w/ 1 avocado or pre-made/store bought) Salsa Salt and Pepper to taste (to season ground turkey) Directions: Pre-heat oven 425 degrees. Spread Siete chips out evenly across a baking sheet. In a medium-size bowl, mix pre-shredded cabbage and mayo together until evenly mixed. Add Cabbage to the pan, spreading evenly across chips. Top with Ground Turkey crumbles (I like to pre-cook the turkey a bit on the stove beforehand but you can cook everything together). *Be sure to wash your hands after handling raw meat to avoid food borne-illness. Sprinkle goat cheese over all layers. Transfer baking sheet to the oven and cook for 30-35 minutes (make sure meat is cooked thoroughly. Divide amongst 4 plates and top with guacamole and salsa (optional). Email Chanel: fitfabwellbychanel@gmail.com

 Ep 3 What You Don't Know About Obesity | File Type: audio/mpeg | Duration: 582

This week, I dive into the Huffington Post Article "Everything You Know About Obesity Is Wrong." You can find the article here: highline.huffingtonpost.com/articles/en/everything-you-know-about-obesity-is-wrong/ All studies I reference, as well as stats, are sourced in this article as well. Today's recipe is refined-sugar-free pumpkin bread, just in time for Fall! Ingredients: 3/4 cup coconut flour Pinch of salt 1 T pumpkin pie spice 1 t cinnamon 1/2 t baking soda 1/4 t baking powder 1 can (15 oz) pumpkin puree 4 eggs 1/4 cup honey 1 T coconut oil, melted 1/2 t vanilla extract Instructions: Preheat oven to 375°F. Combine flour, salt, pie spice, cinnamon, baking soda, and baking powder in a bowl and set aside. In a separate bowl, whisk together eggs, puree, honey, and oil. Fold wet ingredients into dry ingredients. Coat a bread pan with coconut oil and then pour batter into pan. Bake for approximately 45 minutes, or until you’re able to insert a toothpick into the center without the dough still being wet. Remove bread from pan and place on a cooling rack; cool for at least 20 minutes before cutting.

 Episode 2 Keto and Paleo Diets | File Type: audio/mpeg | Duration: 897

In episode 2 I discuss 2 trending topics, and popular diets, keto and paleo, what the science says, and my thoughts on them. Lots of good info on healthy food hacks in this one, so be sure to tune in! If you have questions, feedback or topics you want to hear, please email me at: fitfabwellbychanel@gmail.com Today's Recipe: My favorite smoothie: Banana Peanut Chocolate 1/2 banana 1 cup unsweetened plain almond milk 1 TBSP chia seeds (or flax or psyllium husk) 1-2 TBSP Peanut Butter (I like 2) 1 serving chocolate protein powder (collagen or pea protein) 1 handful spinach (or other green leafy veggie) Blend in a high speed blender for 1-2 minutes. Enjoy!

 Why Nutrition? Why a Podcast? | File Type: audio/mpeg | Duration: 520

A Nutrition Coach and Clinical Nutrition Student aiming to provide current, evidence-based research and a growing expertise in the area of Nutrition Science. I believe in an emphasis on balance, self-love, and self-care through mind-body-spirit nourishment, connection, and health education. I get deep in this episode, providing context for my Nutrition path, the pain points that led me to where I am today, and why I think knowledge is the most powerful tool when it comes to taking good care of ourselves. Today's Recipe: Protein Fat Balls Ingredients: Makes 32 bite-sized balls 3-4 pitted Medjool dates (many recipes call for about 10, but that's a LOT of sugar your body doesn't need) 1 cup raw, unsalted cashews 3/4 cup melted coconut oil 3/4 cup almond milk (or dairy-free alternative) 1/4 cup cacao powder 1/2 cup protein powder (vanilla tastes best in this recipe) 2 TBSP chia seeds The juice of 1 lemon 1/2 tsp Himalayan salt 2 tsp vanilla extract (optional) 3-4 d

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