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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Are You Undereating and Overtraining? w/ Laura Schoenfeld

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    Do you exercise a lot but find that you are always exhausted, injured or getting sick? Has your menstrual cycle stopped coming regularly? If so, you may be undereating and overtraining. This week’s episode is for all of you fitness enthusiasts and self-described “clean” eaters who feel like something isn’t quite right. Our guest, Laura Schoenfeld, is a Registered Dietitian and women’s health expert trained in Functional nutrition. Her passion is empowering women to nourish their bodies, develop true strength, and ultimately pursue their purpose.

    In this episode, we’ll talk about:

    • How to know if you are undereating and overtraining, and what to do about it
    • Why not getting your period may be a warning sign that your body isn’t adequately nourished
    • What balanced nutrition REALLY looks like for active people (hint: it’s not what you’ve been told)
    • Laura’s personal journey of body acceptance and self love
    • & MORE! 

    Resources:

    SHOUTOUT TO OUR PODCAST SPONSORS

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    Disclaimer:
    These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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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 week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

     

    We’ve All Got Food Issues w/ Virginia Sole-Smith

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    Chilllleeee…what’s one good book that you COULD. NOT. PUT DOWN. in 2019? ?

    For me, it was The Eating Instinct, by journalist & author, Virginia Sole-Smith. If I could screenshot the whole book and put it on IG stories, I would. In this book, Virginia visits kitchen tables around America to tell her own story, as well as the stories of women recovering from weight loss surgery, of people who eat only nine foods, of families with unlimited grocery budgets and those on food stamps. The book is a deep dive into how we all learn to eat in today’s toxic food culture. Virginia’s approach is relatable, non-judgmental and really resonated with us.

    In this episode, we’ll talk about:

    • How Virginia got into this work (it started when her newborn stopped eating) and how Virginia’s relationship with food evolved throughout the years
    • How social media has contributed to our heightened stress around food
    • How to navigate food issues with kids, especially for parents who are struggling trying to get their little ones to try new foods
    • For moms navigating their own body issues, she talks about things you can do to make sure you’re not projecting that onto your kids
    • Also fun fact, Virginia and her co-host, Amy, interviewed me for her podcast (called Comfort Food), so be on the lookout for that interview next week.

    SHOUT OUT TO OUR PODCAST SPONSORS

    Take the stress out of wedding planning with ZOLA’s free wedding websites, easy wedding registry, affordable invite suites, and more! Build your free wedding website on Zola and get $50 toward your registry. Go to ZOLA.com/foodheaven and get started today!

    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 week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

    Understanding Astrology w/ Jennifer Racioppi

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    Do rising sun, retrograde and new moon mean anything to you? Whether you are someone who is into astrology, or curious about learning more, you’ll want to tune into today’s podcast episode ALL about understanding astrology with Jennifer Racioppi. Jennifer blends astrology, positive psychology, and women’s health practices to help women build a foundation of resilience, execute their potential and stay faithful to their dreams. Last year, Wendy witnessed Jennifer’s live workshop at a Well+Good event on how to use astrology to fuel your professional success, and she thought Jennifer would make the perfect podcast guest.

    In this episode, we’ll talk about:

    • How the whole astrological system works (especially for those who don’t know anything about astrology or are skeptical).

    • Practical ways you can tap into astrology to assist in finding balance with your life.

    • Wendy opens up about DATING and how she’s been using astrology find a match (tune in to learn whether or not it’s been working….) ??‍❤️‍??

    • How to honor your sign, especially when there’s so many negative associations to it (i.e. cancers are moody and controlling, etc)

    • & MORE!

    SHOUT OUT TO OUR PODCAST SPONSORS

    Did you know that collagen helps support healthy skin and nails, along with a healthy gut and joint health?! Get $10 off Multi-Collagen Protein by using promo code FOODHEAVEN at ancientnutrition.com

    Disclaimer:
    These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

    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 week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

    How to Navigate Comparing Yourself to Others w/ Marci Evans

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    Do you compare yourself with others? (raises hand…high). Our podcast guest this week Marci Evans spoke about social comparison theory at our annual nutrition conference, and it was HANDS DOWN the most powerful presentation I have ever been to. 

    For those who don’t know, social comparison theory states that individuals determine their own social and personal worth based on how they stack up against others. In some cases, comparison can be helpful, but more often than not, it’s bad for our wellbeing. Marci is a registered dietitian and self-proclaimed Food and Body Imager Healer®. If you have ever compared your success, body image, relationship status, friendships or even living situation to anyone else (especially on social media), you HAVE to listen to this episode.

    why comparing yourself to others is bad for your mental health

    In this episode, we’ll talk about:

    • Which personality types tend to be more prone to comparing (hint: people who are empaths)

    • What happens to our brains when we make these cross-comparisons

    • Concrete things you can do to compare less, starting NOW (and for free)

    • How to deal with body image comparisons

    • How social media exacerbates these concerns

    • My favorite part was at the end where she talks about two specific resources related to self-compassion that we can all access today

    why comparing yourself to others is bad for your mental health

    SHOUT OUT TO OUR PODCAST SPONSORS

    Skinsei offers a holistic and personalized approach to skincare for a complexion that looks and feels great, today and tomorrow. Get started on Skinsei.com/heaven with a free diagnostic and get 20% off your first order with code HEAVEN.

    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 week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

    20 Reasons to Eat Sweet Cherries in 2020

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    Disclosure: This post is sponsored by Northwest Cherry Growers. Thank you for supporting the work we’re doing at Food Heaven!

    New year, more cherries! Sweet cherries are one of our favorite fruits because they’re like nature’s candy. They’re perfectly sweet, hydrating, and provide a number of health benefits. From reducing diabetes risks to enhancing sleep, research shows that cherries are a superfruit offering health benefits for everyone! 

    You may be thinking, wait isn’t it the end of the year? How can I get my hands on some cherries? While fresh sweet cherries grown in the northwest are only available during the summer months, frozen or naturally-preserved cherries are available year-round and are an excellent alternative that allow you to enjoy the health benefits anytime! We love enjoying them on their own, adding them to yogurt, making cherry jam, and more! These little nutritional powerhouses are versatile in the kitchen and can be remixed into your favorite sweet (or savory) dishes.  

    As we’re going into a new year, there are many reasons to incorporate sweet cherries into your day– here are our top 20:

    Blood Pressure

    1) Hypertension is a risk factor in cardiovascular disease, and studies suggest phenolic acids found in cherries and produced by anthocyanin metabolism exert vasorelaxing and antihypertensive effects. 

    Cancer

    2) In lab studies, the phenolic compounds of sweet cherries appear to inhibit breast cancer cell growth without toxicity to normal cells. 

    3) Sweet cherry extracts have been shown to inhibit proliferation of colon and breast cancer cells in several published studies. 

    4) Sweet cherries contain perillyl alcohol – shown to be capable of inhibiting pancreatic, breast, liver, colon, skin and lung cancers – which raises the fruit’s anti-carcinogenic activity. 

    Cardiovascular Disease (CVD)

    5) Anthocyanins found in foods like sweet cherries inhibit lipid peroxidation, which has a hand in reducing CVD risk factors. 

    6) Anthocyanin interference with inflammation pathways can help in prevention of CVD.

    Cognitive Function

    7) Improved brain and visual function may result from anthocyanin’s interference in inflammation pathways. 

    8) Anthocyanins appear to exert neuroprotection, resulting in a beneficial effect on cognitive decline and neurodegeneration associated with aging. 

    9) Consumption of anthocyanins from cherries appears to improve memory and cognition in older adults with mild to moderate dementia. 

    Diabetes

    10) The polyphenols in cherries appear to help diminish hyperglycaemia, oxidative stress and inflammatory markers that are predictors of diabetes mellitus. 

    11) Cherry extracts reduce glucose blood levels and protect pancreatic beta-cells from oxidative damage, enabling them to continue balanced production of insulin. 

    Gout

    12) Consumption of cherries can significantly decrease plasma urate, which provides anti-gout efficacy. 

    13) Phenolics appear to interfere with the oxidative process as free radical terminators, ultimately decreasing formation of volatile decomposition products that contribute to gout. 

    14) Sweet cherries compared favorably to NSAID controls using ibuprofen and naproxen to alleviate gout symptoms. 

    Inflammation

    15) Eating cherries significantly decreased C-reactive protein and nitrous oxide concentrations, pro-inflammatory factors. 

    16) Consuming cherries was found to decrease plasma concentrations of eight biomarkers associated with inflammatory diseases 

    17) Polyphenols in cherries may minimize or prevent inflammation and oxidative stress, which may be risk factors for diseases like arthritis, diabetes, cancer and hypertension. 

    Sleep

    18) The presence of tryptophan, serotonin and melatonin in sweet cherries interact with cherry phenolics to help regulate sleep cycles. 

    Stress

    19) Cherry phenolics appear to protect neuronal cells from cell-damaging oxidative stress. 

    20) Various studies have shown serotonin is an important neurotransmitter that reduces stress and improves mood. 

    Wow. Those are all pretty legit reasons for incorporating more sweet cherries into your 2020. I know that was a lot of information, and if you like to geek out on science as much as we do, all resources to the above claims can be found in this really user-friendly guide here! How do you plan on incorporating more cherries into the new year? 

    Here’s Why We Should All Stop Food Shaming In 2020…

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    Have you ever been food shamed?

    You know, when someone makes negative comments about what you are eating, emphasizing why it’s “bad” or “wrong”.

    As Dietitians, we actually get food shamed allllll of the time (i.e. “you’re a dietitian, what are you doing eating pizza!!!”). Quite frankly, we’re sick of it.

    Today we are revisiting the food shaming conversation on the podcast, and why we all need to leave this behavior in 2019.

    Tune in to learn what food shaming actually looks like, why it’s unhelpful, how to make sure you aren’t the one doing it + what to do instead. ??????

    In this episode, we’ll talk about:

    • What exactly food shaming is (you’ve probably either been shamed or shamed someone without even realizing it)

    • Why it’s unhelpful – and how we can all make steps towards stopping this behavior

    • What to do if you are the shamer (…or worse, the shamee)

    • How to help loved ones make healthy choices without being messy

    • & MORE

    SHOUT OUT TO OUR PODCAST SPONSORS

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    Skinsei offers a holistic and personalized approach to skincare for a complexion that looks and feels great, today and tomorrow. Get started on Skinsei.com/heaven with a free diagnostic and get 20% off your first order with code HEAVEN.

    Take the stress out of wedding planning with ZOLA’s free wedding websites, easy wedding registry, affordable invite suites, and more! Build your free wedding website on Zola and get $50 toward your registry. Go to ZOLA.com/foodheaven and get started today!

    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 week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

    © Food Heaven Made Easy