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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Strength Training for Women w/ Les Alfred

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    Today on the final episode of season 5 of the Food Heaven Podcast, we are talking about something that is often overlooked and that’s making fitness enjoyable and exercising from a place of self-love vs a war against your body to change it. Joining us today is Les Alfred. Les is the founder of Balanced Black Girl, an online community dedicated to helping women of color live their healthiest lives. She started her first blog The Balanced Berry in 2014 to share what wellness looks like in real life. After four years of sharing recipes and workouts on The Balanced Berry, Les is excited to focus more on amplifying women of color in the online wellness space through the Balanced Black Girl podcast. 

    In this episode, we’ll cover:

    • Les’s journey into the fitness space
    • Why strength training is important
    • How women can incorporate more strength training into their routine
    • The role of rest in fitness training
    • Body acceptance and positivity

    Resources: 

    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!

    Toasted Oats Fall Breakfast Parfait

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    Disclosure: This post is sponsored by The Quaker Oats Company. Thank you for supporting our work here at Food Heaven!
     
    Toasted Oats Fall Breakfast Parfait
     
    The fall season is officially upon us, which is really exciting because we get to experiment with the comforting, seasonal produce that is abundant in the cooler months. We whipped up this insanely delicious Toasted Oats Fall Breakfast Parfait with butternut squash! 
     
    Butternut squash is currently in season, and is full of important phytonutrients that fall within the carotenoid family. Carotenoids are red/orange fruits and veggies (think carrots, tomatoes, bell peppers, oranges, etc.) that contains antioxidants A, C, and E. 
     
     
    You may be wondering, wait butternut squash in a parfait?! I know it may sound a bit off to some, but I promise you, this recipe is incredibly delicious. Butternut squash has a subtle sweetness, and when paired with the toasted oats, cinnamon, and maple syrup, we have the perfect combination of flavors. 
     
    And talking about oats, we decided to keep it straight forward with how we prepare our oats for this recipe. Toasted oats are a great way to save time in the kitchen. You can prepare them in advance, keep them stored in an airtight container in the fridge, and enjoy with your favorite pairings when breakfast time comes along. 
     
     
    Oats are a good source of fiber and can help support a healthy digestive system. One half cup serving of uncooked oats provides 4 grams of fiber. Maintaining digestive health is important to help keep us feeling our best, and fiber from a diet rich in grains, fruits and vegetables helps keep things moving through the digestive tract. It’s important to mention that dietary fiber is also a nutrient that most people don’t get enough of, and so by incorporating foods like oats into your meals, you’ll be more likely to meet your daily needs. 
     
    Alright, let’s get this parfait party started! Start by preheating the oven to 350F. Add the oats to a parchment paper-lined baking dish. Sprinkle the cinnamon onto the oats, and then drizzle or spray the canola oil onto the oats. Bake for 15 minutes, flipping the oats with a spatula mid-way. Once done and the oats are crisp and browned, remove from the oven and set aside.
     
    While the oats are baking, add the chopped butternut squash to a pot with boiling water. Cook for 10-15 minutes, or until the squash is tender (not mushy). Drain the cooked squash from water, and set aside.
     
    Toasted Oats Fall Breakfast Parfait
     
    In a cup, jar, or bowl, layer your parfait with yogurt, butternut squash, toasted oats, walnuts, and finish off with maple syrup. Enjoy!! If you want to make a few portions for the week, simply double or triple your recipe, and follow the same directions. You can store the cooked butternut squash and the toasted oats in two separate airtight containers in the fridge. xo
     
    Print
    Toasted Oats Fall Breakfast Parfait
    Servings: 1 person
    Ingredients
    • 1/2 cup Quaker Old Fashioned Oats
    • ¼ teaspoon ground cinnamon
    • 1 tablespoon canola oil
    • 1/2 cup butternut squash peeled & chopped into 1/2" pieces
    • 1/2 cup whole-fat plain (non-Greek) yogurt
    • 2 tablespoons chopped walnuts
    • 1 tablespoon maple syrup
    Instructions

    1. Preheat the oven to 350F.

    2. Add the oats to a parchment paper-lined baking dish. Sprinkle the cinnamon onto the oats, and then drizzle or spray the canola oil onto the oats. Bake for 15 minutes, flipping the oats with a spatula mid-way. Once done and the oats are crisp and browned, remove from the oven and set aside. 

    3. While the oats are baking, add the chopped butternut squash to a pot with boiling water. Cook for 10-15 minutes, or until the squash is tender (not mushy). Drain the cooked squash from water, and set aside.

    4. In a cup, jar, or bowl, layer your parfait with yogurt, butternut squash, toasted oats, walnuts, and finish off with maple syrup. Enjoy!

    Thyroid Nutrition w/ Mary Purdy

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    In today’s podcast episode we talk about a topic that is near and dear to home for me (Jess speaking), Hashimoto’s thyroiditis. Hashimoto’s thyroiditis, or just Hashimoto’s, is an autoimmune condition where the body is attacking itself, and in this case, the body attacks the thyroid gland. 

    I actually have Hashimoto’s and it is a condition that runs in my family – my grandmother, mother, and sister have it. Today we will be learning more about what Hashimoto’s is, associated signs and symptoms, how food plays a role in managing this condition, and more!

    Here to give us more information about Hashimoto’s disease is Mary Purdy. Mary is an Integrative Dietitian who has worked in private practice for 8 years and has also served as a professor and clinic supervisor at Bastyr University. Mary currently provides lifestyle counseling to clients using personalized genetic data and functional labs with a food as medicine approach. She’s the host of the really funny web series & podcast “Mary’s Nutrition Show” and is also the author of the recently published book “Serving the Broccoli Gods.”

    In this episode, we’ll talk about:

    • What it means to be an integrated RD and the food as medicine approach
    • What Hashimoto’s disease is 
    • Difference between Hashimoto’s disease, hypothyroidism, and hyperthyroidism
    • How common is Hashimoto’s disease
    • Common signs and symptoms to look out for
    • When to go see a practitioner and be tested for Hashimoto’s
    • Integrative nutrition recommendations specifically related to Hashimoto’s
    • Long-term implications of Hashimoto’s

    Resources mentioned in this episode: 

    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!

    4 Travel Snacks to Munch On While Traveling

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    Disclosure: This post was made in partnership with California Almonds. Thank you for supporting the growth of Food Heaven

    People always wonder how Wendy & I are able to create weekly content (for our blog, podcast & accountability community) while living on opposite coasts.

    It’s simple: We travel. A LOT.

    For example, right now we are in Washington DC for the annual Food and Nutrition Conference and Expo (also known as FNCE). The following week, we’ll be in LA recording an entire season of our podcast. The week after that, we’re going to Morocco for our annual nutrition retreat.

    We basically live on the road.

    One of the ways we’re able to stay balanced while traveling is by planning ahead. For example, when we’re on long flights across the globe, we like to bring nourishing snacks that can balance our blood sugar until our next meal.

    For this post, we partnered with our friends at California Almonds to bring you four snacks to munch on while traveling. Bon Voyage!

    1. DIY Trail mix

    Snacks like trail mix — that contain protein, fiber, and good fat — will keep you energized and curb your hunger, so you won’t have a meltdown when traveling (aka: me when I DON’T have my snacks handy). We like to make DIY trail mix using the bulk bins at our grocery store. My go-to trail mix recipe includes a mixture of:

    • Almonds (one ounce provides 6 grams of protein and 4 grams of fiber!)
    • Raisins or dried cranberries (they’ll give you an energy boost)
    • Pumpkin seeds (they contain antioxidants like carotenoids and vitamin E)

    Create your own trail mix by mixing your fav ingredients together and then storing it in mini mason jars with a screw on lid.

    2. Almonds + fruit

    If you don’t have time to make homemade trail mix, no worries! You can simplify the equation by bringing almonds plus your favorite fruit.  Almonds are jam-packed with antioxidants, which help protect the body against oxidative stress (the kind that can cause damage to molecules in your cells and contribute to inflammation and disease). Note: make sure to wash your fruit before you leave the house. It will make your life a lot easier!

    3. String cheese and a banana

    A lot of our clients are afraid to eat cheese for fear that it’s high in calories and fat. The truth is, in moderation, cheese is actually a good source of calcium, protein, and sometimes even vitamin D. These are all nutrients that benefit your health.

    We like to balance the protein and fat in the string cheese with a carbohydrate that will provide a boost of energy. A banana is one of our fav fruit choices because there’s absolutely no fuss involved. (No place to wash? No problem.) The banana is also a good source of fiber (at almost 3 grams per serving) and it contains key nutrients like potassium, vitamin B6, and vitamin C.

    4. Bars (protein bars, fruit/nut bars, natural fruit bars or granola bars)

    Energy bars can be another great way to get in some nutrition before you board. When shopping for a bar at your local grocery store, we recommend you look for the following:

    • At least 6 grams of protein
    • Less than 6 grams of added sugar
    • At least 3 grams of fiber
    • Simple ingredients (stick to things you recognize)
    • Healthy fats (known as monounsaturated or polyunsaturated)  

    And there you have it! Our four favorite snacks to munch on while traveling. Now we want to hear from you! What are your favs? Let us know in the comments below which snacks you can’t travel without! We love hearing from you. Xo

    How Experts Can Make Their Nutrition Advice More Inclusive

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    It seems like every other minute there’s a new diet or wellness trend on the rise. It promises to make you healthier (which is often synonymous with, or code for, being thinner) and often revolves around some sort of restriction. Take out the grains, and the bloating will go away. Remove the dairy, and the acne will clear up. Go keto, and the pounds will melt away. In my experience, the strategies that call for making big changes to the way you eat in service of a quick change to your body tend to be the least reliable solutions. And beyond that, I don’t consider them healthy or safe, especially for people with histories of disordered eating.

    The good news is, if you have a wellness platform, there are practical things you can do to create inclusivity for your audience. And this isn’t just for registered dietitians or other health professionals. This can also be useful for yoga practitioners, food bloggers, therapists, media publications, really anyone who has influence over what shapes wellness today. Communicating clearly and with compassion are the foundations of working with anyone and everyone who comes to you seeking guidance.

    Head on over to SELF right now to read the full article on 7 Ways Experts and Influencers Can Make Their Nutrition Advice More Inclusive. 

     

    Binge Eating Disorders w/ Melainie Rogers

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    Binge Eating Disorder (BED) is an eating disorder that we haven’t covered here on the podcast but that we see a lot with our patients. BED is more common than many people think, so we are excited to talk to one of the leading BED experts, Melainie Rogers, today.

    Melainie is a Certified Eating Disorder Registered Dietitian and Supervisor. As a recognized expert on eating disorders, she is dedicated to supporting others in their quest to achieve long-term recovery. She is the Founder and Executive Director of BALANCE, an eating disorder treatment center,™ and Melainie Rogers Nutrition, LLC, which are both located in NYC. In this episode, we talk to Melainie about what binge eating disorder is, who it affects, tips for being more mindful eaters, and more! 

    In this episode, we’ll talk about:

    • What Binge Eating Disorder (BED) is
    • How BED is diagnosed
    • The key differences between physiological bingeing & emotional bingeing
    • Who is affected by BED 
    • The relationship between sleep and binge eating
    • What to do if you believe you or someone you know has an eating disorder 
    • 3 simple tips for being more mindful eaters

    Resources: 

    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