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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

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    Thanksgiving Cooking for One w/ Yewande Komolafe

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    Yewande Komolafe
    NYTCREDIT: Johnny Miller for The New York Times. Food Stylist: Rebecca Jurkevich. Prop Stylist: Paige Hicks.

    For immigrants and kids of immigrants, Thanksgiving can get weird. Growing up (and even now as an adult) we never really celebrated it and to this day, I’m usually alone or with one or two people. This week we’re talking with New York Times Cooking journalist Yewande Komolafe about her experience with Thanksgiving as a Nigerian immigrant and what the holidays looks like for her now. She also shares recipes that are great for a crowd of one or two for those of you keeping it low-key this year.  

    In This Episode We’ll Cover:

    • How Yewande’s incredible food scientist mom inspired her to work in the food industry 
    • Megan Thee Stallion’s Hottie Sauce Chicken Sandwich from Popeyes
    • How Yewande honors Nigerian culture through cooking
    • Yewande’s advice for anyone who is spending the holidays alone or with just a couple guests 
    • Recipe recs & MORE!

    3 Ways You Can Support This Podcast:

    • Rate
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    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    Wendy & Jess Catching Up and Property Update

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    This past month has been a whirlwind to say the least. We have been knee deep in renovations/building, and so for the podcast this week, we play catch up on what’s been going on in our lives, how our properties are coming along, recent travels to Hawaii and Dominican Republic and our BIG upcoming life plans. If you have any questions about property stuff, drop them below and we’ll be sure to answer them! 

    Wendy & Jess

    In This Episode We’ll Cover:

    • Updates on our properties 
    • What we’ve been doing to prep for guest arrivals
    • Jess’s big plans for relocating & MORE! 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    The Science of Why Diets Don’t Work with Lindo Bacon

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    Today is a huge day for the Food Heaven podcast because we are chatting with one of the most important people in the HAES movement: Dr. Lindo Bacon.

    This week we chat with Dr. Bacon, about why all bodies are good bodies and should be supported in compassionate self-care. Dr. Bacon is a professor at UC Davis, a nutritionist, researcher, and author of two bestselling books, Health at Every Size: The Surprising Truth About Your Weight, and the co-authored Body Respect: What Conventional Health Books Get Wrong, Leave Out, or Just Plain Fail to Understand about Weight.

    Listen as we chat with Lindo about the science behind why diets don’t work and how we can make peace with our bodies.

    In This Episode We’ll Cover:

    • Lindo’s realization that weight loss is culturally perpetuated by society & media 
    • Truths about weight loss and dieting 
    • How struggles with body image and weight are based on seeking happiness and self-acceptance
    • How Lindo believes that feeling better should be more of the goal instead of weight loss 
    • What a setpoint is & MORE! 

    Resources

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    • Talk Space: Visit talkspace.com and get $100 off your first month with the promo code FOODHEAVEN

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

     

    Why You Should Be Eating More Prebiotic Foods

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    These gut-healthy foods are just as important as probiotics.

    onions

    By now, you’ve probably heard about the many benefits of probiotics. They’re most commonly linked with aiding digestion and immune function and can be obtained through foods and/or supplements. If you swear by probiotics, it’s also important to know about other compounds essential to gut health that don’t get as much shine: prebiotics. Prebiotics are non-digestible components that help probiotics grow and thrive. They work synergistically with probiotics to optimize gut function, enhance mineral absorption and improve overall health. Think of prebiotics as food for probiotics.

    What Are Prebiotics?

    Fructo-oligosaccharides, galacto-oligosaccharides and inulin are the three major groups of beneficial prebiotics and certain strains of probiotics thrive off of certain types of prebiotics. Once they ferment in the digestive tract, they can increase the production of short-chain fatty acids (SCFAs), which play an important role in health maintenance and disease prevention. Some studies have even shown prebiotic intake may alleviate IBS symptoms, prevent specific allergies and reduce markers of insulin resistance.

    How to Eat More Prebiotics

    So basically, it’s really important to regularly consume prebiotics, especially if gut health is a concern. The good news is that prebiotics can be easily found in foods that are commonly incorporated into our cooking like leeks, onions, garlic, scallions and asparagus. Other foods like banana, sweet potato and yams also have prebiotics in lesser amounts. By eating varied meals that include fiber-rich foods, you’ll be more likely to up your prebiotic intake without overthinking it too much. Including aromatics like onion and garlic is second-nature to many of us, but now you have more of an incentive to add them to your cooking!
    Keep in mind that if you’re not used to eating high-fiber meals, you want to make sure it’s a gradual shift to reduce unpleasant gastric symptoms like bloating and gas. Start slow and see how your body feels as you add more prebiotic-rich foods. It’s also important to increase hydration as you up the fiber to avoid constipation.

    Head on over to FOOD NETWORK to read the full article! Why You Should Be Eating More Prebiotic Foods

    Food Network Prebiotic Foods

    How to Find the Best Workout For Your Body

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    Do you need help separating working out from weight loss? Today on the pod, we chat with Weight Neutral Certified Personal Trainer, Lauren Leavell about shifting the narrative of why we go to the gym. Instead of focusing on weight loss & aesthetics, Lauren pushes people to hone in on the importance of movement and strength.

    As a HIIT and BARRE enthusiast, Lauren aspires to provide a space where her clients can move their bodies in ways that feel comfortable, safe and free of judgment. We chat with Lauren about the struggles to feel comfort in our own bodies, how to know our limits during our workouts, and how to approach fitness and health in a more body loving way. 


     

    Lauren Leavel Fitness Story Session in South Philadelphia on March 8, 2020. Photos by Brianna Spause / BS Productions

    In This Episode We’ll Cover:

    • Lauren’s love of rescuing cats! MEOW
    • Separating what we eat from how we move our bodies
    • The importance of MODIFICATIONS during exercise
    • Exercising for people living in bigger bodies 
    • How using household items for home workouts can be a game changer & MORE

    Resources: 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes below

    HOOKUP CODES: 

    Visit MadeInCookware.com/foodheaven and use promo code foodheaven for 15% off your first order from

    Check out planetoat.com for Oatmilk that is OUT-OF-THIS-WORLD DELICIOUSplanet oat

    Visit pendulumlife.com and use promo code FoodHeaven for 20% off your first bottle of membership

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

     

     

    Carbs Are Good for You — and You Might Need More of Them

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    Here’s why the no-carb trend is total nonsense.

    I’m not sure how we got here but wellness fads have managed to position carbs as something people should eat less of. They’ve been blamed for everything from diabetes to acne, which is unfortunate because they’re an essential food group with innumerable benefits. I’ve noticed that there’s lots of confusion around what carbohydrates actually are, so let’s start there.

    Carbohydrates, Explained

    Carbohydrates, along with fats and proteins, are considered a macronutrient and are the body’s preferred source of fuel. They help the brain, kidneys, heart and other major organs function by providing the body with energy and a range of essential vitamins, minerals and other nutrients. The three types of carbohydrates are starches; such as potatoes, peas, corn, rice and other grains; sugars, which can take the form of added sugars but also includes natural sugars found in fruits and dairy products; and then there’s fiber, which comes from plant foods and plays a major role in digestion.
    Experts typically recommend that most of our plate consist of carb-rich foods, with fibrous vegetables taking up half the plate. The other half would be divided between starchy carbohydrates and protein. Restricting carb intake can result in fatigue, hunger, headaches, weakness and other unpleasant side effects that serve as a red flag that your body is not getting proper nourishment. 

    Head on over to FOOD NETWORK to read the full article! Carbs Are Good for You — and You Might Need More of Them

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