Afleveringen
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In this episode, I set the record straight on oats and tackle some of the biggest misconceptions out there.
People often question whether oats spike blood sugar, lack protein, or contain too much phytic acidâbut I break down the science to show why oats are actually a great addition to a healthy diet.
From improving cholesterol to helping with blood sugar control, theyâve got some solid benefits.
Time Stamps
00:00 Defending Oats: A Nutritional Perspective
02:51 Debunking Myths: Blood Sugar and Protein Content
05:47 Phytic Acid and Mineral Absorption
09:04 The Science Behind Oats: Health Benefits and Studies
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In this episode, Jenna and I break down the connection between healthy eating and weight loss. We chat about what a healthy diet really means, why a calorie deficit is key for shedding pounds, and the tricky balance between eating well and managing calories.
Jenna points out that just because something is âhealthyâ doesnât mean itâll help you lose weight if youâre not keeping an eye on portions. We also touch on the calorie density of the Mediterranean diet and the trade-offs between fueling your body and hitting weight loss goals.
Time Stamps
00:00 Introduction to Healthy Eating and Weight Loss
03:07 Defining Healthy Eating
06:05 The Role of Caloric Deficit in Weight Loss
09:02 Balancing Diet Quality and Caloric Intake
12:05 Mediterranean Diet and Weight Loss Challenges
14:51 Compromises Between Performance and Weight Loss Goals
17:59 Finding the Sweet Spot in Nutrition Goals
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Ever wondered if you're actually "addicted" to sugar? In this episode, I unpack the sugar addiction myth and get real about why those cravings hit so hard. We'll chat about the science (or lack of it), how to rethink your relationship with food, and some no-nonsense tips to help you enjoy sugar without the guilt.
Time stamps
00:00 Understanding Sugar Addiction
02:53 The Reality of Sugar Cravings
06:09 Practical Strategies for Moderation
08:56 Empowerment Through Permission
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In this episode, I explore the connection between exercise and weight loss. We talk about common misconceptions, the role of nutrition, and why exercise might not be the game-changer people expect when it comes to losing weight. Itâs all about shifting perspectives and finding a healthier approach.
Timestamps
00:00 The Importance of Exercise for Health
02:17 Linking Exercise and Weight Loss: A Misconception
03:42 Overestimating Calories Burned During Exercise
07:29 Separating Exercise from Weight Loss Goals
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Ever wondered if reverse dieting is the secret to keeping weight off after a diet? In this episode, I break it all down. Weâll chat about what reverse dieting actually is, why itâs not always necessary, and a simpler, more effective approach to reintroducing food after dieting. If youâre confused about metabolic adaptation or maintenance calories, this oneâs for you. Letâs dive in!
Time stamps
00:00 Understanding Reverse Dieting
02:54 Metabolic Adaptation Explained
05:46 The Case Against Reverse Dieting
09:06 Psychological Considerations in Dieting
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In this episode, I discuss the idea of focusing less on perfecting the "good" days and more on making small improvements when things arenât going as planned. I also touch on an often-overlooked area that can have a surprising impact on your health and goals. Tune in for practical tips you can start using right away!
Time stamps
00:00 Making Bad Days Better
04:48 The Power of Weekend Nutrition
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In this episode I dive into New Yearâs resolutions and how to make them actually work. Itâs all about setting realistic, specific goals and using something called implementation intentions to boost your chances of success. I talk about striking the right balanceâyour goals should challenge you, but theyâve got to be doable.
Timestamps
00:00 New Year, New Goals: Embracing Resolutions
02:58 The Science of Goal Setting: Finding the Sweet Spot
05:50 Implementation Intentions: The Key to Success
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In this episode I dive into the fascinating world of fermented foods and their benefitsâespecially for gut health. I chat about different types, like veggies, dairy, and drinks, and why probiotics and prebiotics are key players in keeping your gut happy. Thereâs also some great insight on picking the right fermented foods and why refrigeration matters.
Timestamps
00:00 Introduction to Fermented Foods
02:55 Understanding Probiotics and Prebiotics
04:45 Ranking Fermented Foods for Gut Health
07:07 Key Considerations for Buying Fermented Foods
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In this episode, I tackle the butter vs. margarine debate and why the answer isnât as simple as it used to be. Weâll explore whatâs changed, what really matters for your health, and why your choice might depend on more than just taste. Curious? Tune in to find out!
Time stamps
00:00 Butter vs. Margarine: The Age-Old Debate
02:50 Understanding Saturated Fats and Health Risks
06:08 The Evolution of Margarine and Trans Fats
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In this episode of the Bite Me Nutrition podcast, I dig into the low-fat vs. full-fat dairy debate and unpack some of the myths and misconceptions around it. From the nuances of dairy as a food group to how it fits into your health goals, this chat will help you make more informed choices.
Timestamps
00:00 Introduction to Dairy Debate
06:12 Saturated Fat and Health Risks
11:00 Debunking Myths about Low Fat Dairy
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In this episode, I catch up with Jenna Stein, one of the dietitians at Bite Me Nutrition, to talk about the challenges of staying on track with nutrition during the festive season. We cover common struggles like disrupted routines and emotional stress and how they can affect your goals. The episode wraps up with practical tips to help you enjoy the holidays while keeping things balanced.
Time stamps
00:00 Introduction to Holiday Nutrition Challenges
02:55 Understanding Triggers During the Festive Season
06:03 Strategies for Maintaining Routine
09:01 Incorporating Holiday Foods Mindfully
12:11 Mindfulness and Intentional Eating
14:58 Embracing Flexibility and Enjoyment
18:06 Conclusion and Key Takeaways
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In todayâs episode, I chat about the big question: is protein powder safe while breastfeeding? Itâs not a simple yes or no, but there are some key things to consider that might surprise you. I talk about what to look for on labels, potential risks you might not have thought about, and why some protein powders could be a better choice than others. If youâve been wondering whether you need it or how to make the best decision for you and your baby, this oneâs for you. Tune in to get the full scoop
Timestamps
00:00 Introduction to Breastfeeding and Protein Powder
02:22 Understanding Protein Powder Safety
05:07 Best Practices for Using Protein Powder
06:34 Conclusion and Final Thoughts
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In this episode of the Bite Me Nutrition podcast, I dive into why hydration matters, busting common myths and sharing practical tips to keep your fluid levels in check. I break down how hydration needs can differ from person to person and suggest easy ways to stay on top of it.
Click me for show notes!Timestamps
00:00 Introduction to Hydration
05:48 Practical Tips for Staying Hydrated
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In this episode I chat about the concept of diet breaksâwhat they actually are, why theyâre important when youâre trying to lose fat, and how to make them work for you. I explain the mental and physical benefits of taking a break from dieting and share some signs that might mean youâre due for one.
Timestamps
00:00 Introduction to Diet Breaks
06:07 Identifying Red Flags for Diet Breaks
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In this episode, Iâm diving into all things protein waterâbreaking down the common questions and busting a few misconceptions along the way. Iâll walk you through different types, like collagen-based options and essential amino acid blends, and share some tips on which ones are nutritionally solid. Weâll cover what to look for on the label so you can pick the protein water that actually meets your needs.
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Timestamps
00:00 Introduction to Protein Water
02:53 Types of Protein Water
06:12 Recommendations for Protein Water
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In this episode, I dive into the importance of protein in our diets, especially when it comes to foods with added protein. I break down the difference between getting enough protein and aiming for the optimal amount, plus the health halo effect that often comes with protein-packed products. I also go over how to figure out if these protein-added foods are actually a good fit for your needs.
Time Stamps
00:00 Introduction to Protein Added Foods
02:20 Understanding Protein's Importance
04:12 Evaluating Protein Added Foods
09:01 Making Informed Choices About Protein
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In this chat, I talk about some effective ways to lose body fat without having to track calories.
While calorie tracking can be helpful, itâs not for everyone, and itâs definitely not something you should rely on forever.
Instead, I share some easy tips for creating a calorie deficit, like eating more mindfully, adding more protein and veggies, keeping an eye on snacking, and thinking about what youâre eating over the week.
Time Stamps
00:00 The Case for Calorie Tracking
02:51 Strategies for Fat Loss Without Tracking
06:10 Mindful Eating and Its Importance
09:53 Reflecting on Weekly Intake for Success
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In this chat, I talk about the 'Chocolate Rules,' a set of tips I put together to help people manage their relationship with chocolate and other foods they tend to overeat.
I focus on key things like not eating chocolate when you're hungry, being more mindful while eating, and keeping portions in check.
The goal is to enjoy chocolate without feeling guilty and to start thinking about food in a healthier way.
Time Stamps
00:00 Introduction to the Chocolate Rules
02:00 Understanding Hunger and Chocolate Consumption
04:50 Mindful Eating and Portion Control
09:09 Practical Tips for Enjoying Chocolate
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Ah cheat meals. Theyâve been around for a long, long while.
So long that I feel theyâve just become an accepted part of nutrition culture.
But I donât think thatâs a good idea. Have a listen and Iâll tell you why!
Click me for show notes!Time Stamps
00:00 The Problem with Cheat Meals
02:19 Reframing Language Around Food
06:38 Embracing Relaxed Meals
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If youâve been worried about ultra processed foods, and whether theyâre going to kill you, please listen to this.
As always, itâs not as simple as âyesâ or ânoâ but I promise by the end of this episode youâll know what is important, and what is not.
Click me for show notes!Time Stamps
00:00 Introduction to Ultra-Processed Foods
02:49 Understanding the Nova Classification System
05:45 The Nutritional Debate: Processing vs. Nutrient Content
08:58 The Impact of Texture on Food Consumption
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