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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    The Strong Black Superwoman w/ Dr. Blackman Carr

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    Today we are talking about something that affects so many women, particularly African American women…the Superwoman schema.  Researchers have suggested that health disparities in African American women, including adverse birth outcomes, lupus, and untreated depression, can be explained by stress and coping.  The Strong Black Woman/Superwoman role has been highlighted as a phenomenon influencing African American women’s experiences and has been linked with behaviors like binge eating, for example. 

    In this episode of the Food Heaven Podcast, Dr. Loneke Blackman Carr joins us to unpack the Superwoman schema. Dr. Loneke Blackman Carr is a researcher at Duke University and a registered dietitian. Her work aims to reduce the risk of chronic disease and promote behavior and lifestyle change in women. Her work has focused specifically on black women and the role of culture as an asset to achieve optimal health. Dr. Blackman Carr believes that food is medicine and healthy food should be accessible for all. 

    In this episode, we’ll cover:

    • Definition of Superwoman schema and how it came about
    • Loneke’s journey into this field of work 
    • Negative health impacts of Superwoman schema
    • Practical ways to take care of yourself
    • How to determine whether you are experiencing characteristics of Superwoman schema
    • Suggested resources for women experiencing Superwoman schema

    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!

    Making Nutrition Your Business w/ Carlene Thomas

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    In the field of dietetics, there is a common misconception that the only career path to follow is the traditional role of a clinical dietitian. There’s nothing wrong with working in a clinical setting (we’ve both done it and loved it) but the reality is that there are other options. 

    On this episode of the Food Heaven podcast, we talk with Carlene Thomas about being an entrepreneur and her journey pursuing an untraditional career path in dietetics. Carlene is a registered dietitian nutritionist, food photographer and recipe content creator based outside of DC in the Virginia wine country. She and her husband Chris run a food and beverage content creation company that focuses on videography, photography and stop motion on digital platforms for national brands. Carlene loves recipes with indulgent ingredients. She creates dishes that are flavor forward and balanced.

    In this episode, we’ll cover:

    • A typical day in the life of Carlene
    • What it’s like working full-time with your partner 
    • Money-making opportunities in less traditional career paths
    • 3 tips for entrepreneurs who want to do more creative work

    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!

    Your Guide to Whole Grains

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    Disclosure: This post is sponsored by The Quaker Oats Company, but all opinions are our own. Thank you for supporting our work here at Food Heaven!

    wendy and jess of food heaven

    Let’s talk about whole grains.

    Believe it or not, most of our clients are confused about what a whole grain is. They’ve heard about whole grains, and know they’re good for us. But they aren’t sure why.

    People are also unclear about which grains are considered “whole”. For example, is “whole wheat” a whole grain? (Yep.) Does oatmeal count? (You betcha.) Popcorn? (Yes!) Grits? (No.)

    Today, we are providing a guide to whole grains that answers all questions we get from our clients on a regular basis. We want you to feel less confused, and more empowered to make food decisions that work for you.

    What exactly is a whole grain?

    To put it simply, a whole grain is “whole”. Meaning, it contains all of the naturally occurring parts and nutrients of the entire grain or seed. For example, whole grains contain 100% of the original grain– which includes the bran, germ, and endosperm.

    Components of a whole grain:

    1. Bran: Contains fiber, B-vitamins & antioxidants
    2. Germ: Contains B-vitamins, minerals, some protein, & fats
    3. Endosperm: Contains starch, protein, small amounts of vitamins, & minerals

    Examples of whole grains:

    If you’re still wondering what types of foods are whole grains, here are a few examples to look out for on your next shopping trip:

    • Old Fashioned Oats (yep, many people are surprised to learn that oats are in-fact a whole grain)
    • Rye
    • Whole Wheat, including bulgar
    • Corn, including popcorn and corn tortillas made with whole cornmeal
    • Barley
    • Quinoa
    • Teff
    • Whole Grain Rice, including brown, forbidden, black & wild rice

    How do I shop for 100% whole grains?

    • Look for the term “whole grain” on the label AND on the ingredient list.
    • The terms “whole grain” or “whole” will usually be followed by the type of grain. Examples include whole wheat flour, which is different from wheat flour.
    • Don’t be fooled! Look out for “multigrain” and “organic” labels on packages. These products are not necessarily made from whole grains, and may in fact be made with little or no whole grains.
    • Don’t fall for the color trap. You can’t tell whether or not a food is a whole grain based on its color alone. For example, bread can be darker in color when molasses is added to the ingredients. Always read the label!

    What are the health benefits of whole grains?

    There are many benefits to consuming whole grains. Here are some of the benefits in a nutshell…

    • Nutrient density. The whole grain, including the bran and germ provide fiber and important nutrients.
    • Certain whole grains may provide a slow release of energy. For example. the fiber in cooked whole grain oats may help slow digestion and the release of glucose into the blood stream, providing a slower supply of energy.
    • Many whole grains are naturally rich in folate, which is an especially important nutrient for women who capable of becoming pregnant
    • Eating whole grains can help you meet your daily fiber needs. Experts recommend eating at least 25 to 30 grams of fiber a day from a variety of grains, fruits and vegetables to help support a healthy digestive system. A serving of whole grain oats provides 4 grams of fiber.

    How much do I need in a day?

    Most Americans are already getting enough grain, but they are not getting enough whole grains. The recommendation is that at least ½ of the grains eaten should be whole grain. So, if you have 1/2 cup of raw oats cooked into oatmeal in the morning for breakfast, 2 slices of 100% whole wheat bread with lunch, and 1 cup of cooked white rice with dinner, you would be getting 3 servings of whole grains, 1 from the oatmeal and 1 from each slice of bread. #winning

    And there you have it. Your guide to whole grains. Learn anything new today? Let us know in the comments below. What are your favorite whole grains?

    Resources:

    Demystifying CBD w/ Romy Campbell

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    CBD or cannabidiol seems to be a trendy topic these days and we’re sure you have lots of questions about it. What is CBD? What can it be used for? How can it be used for wellness? Are there any adverse effects with CBD use?

    To help answer these questions, today we have Romy Campbell joining us. Romy is a Registered Nurse who works with Viva Oils, a company dedicated to providing high-quality CBD products to consumers. She conducts thorough reviews of all available research relating to CBD in order to supply clients and healthcare providers with the evidence-based information that they can trust. 

     

    In this episode, we’ll talk about:

    • What CBD is and how it interacts in our bodies
    • The benefits and uses of CBD for chronic conditions
    • What research says about CBD use for anxiety, sleep, and general health & wellness
    • Proper CBD dosing 
    • How CBD can be taken
    • What to look out for when purchasing CBD products 

    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!

    Slow Seasonal Living w/ Eva Kosmas Flores

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    This week’s episode of season 5 is a celebratory one because it marks the 50TH EPISODE of the Food Heaven Podcast! It’s pretty surreal that this is our 50th episode. We’ve enjoyed releasing each and every episode and thank you for your continued support!

    Joining us for this episode is incredibly talented author, photographer, blogger, and educator, Eva Kosmas Flores. Eva shares recipes + homesteading tips on her blog, Adventures in Cooking. As an avid photographer, Eva also teaches online photography + branding courses, and hosts travel-based food photography workshops across the globe through her company, First We Eat.

    Today we are excited to be talking to Eva about food, farming and eating seasonally/locally. 

     

    In this episode, we’ll cover:

    • What homesteading is
    • The benefits of eating seasonally and locally 
    • Practical ways to eat locally and seasonally
    • & MORE! 

    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!

    Blueberry French Toast

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    Disclosure: This post was made in partnership with the US Highbush Blueberry Council. Thank you for supporting the work we do here at Food Heaven Made Easy!

    Let’s talk about French toast for a sec. Or pain perdu as the French call it.

    When we go out for brunch, this is one of our favorite dishes on the menu.

    It’s cozy.

    It’s sweet.

    It’s filling.

    It’s fun.

    Today, we bring you a special twist on this classic French toast, by adding one of our favorite fruits — blueberries, to the mix. In case you missed it, we teamed up with the US Highbush Blueberry Council to bring you a series of mouthwatering recipes featuring this little blue dynamo.

    Here are some of our past favs (ALL SO GOOD). Do yourself a favor and add one to your meal prep sitch this week:

    We’re fans of this nutrition powerhouse because just one cup provides four essential nutrients: vitamin C, fiber, vitamin K and manganese, and phytonutrients called polyphenols. This group includes anthocyanins, which are compounds that give blueberries their blue color.

    Now, back to the French toast. If you live in a place where brunch isn’t a thing, you can also enjoy this sweet and savory toast as a dessert. In fact, in France, French toast is primarily eaten as a dessert, and less frequently, as an afternoon snack — or “goûter” as they call it. The French rarely eat French toast for brekky. (Who knew?)

    Okay, now for the recipe. We chose to use a baguette as the base to give the toast a firm, chewy texture. To make this recipe, start by slicing the baguette into 4-6, 1″ slices and set aside. In a shallow bowl, whisk together the egg, vanilla extract, and cinnamon. Then add the milk and continue whisking. Set that baby aside.

    In a small pot, add the frozen blueberries and lemon juice. Cook over low heat for 3-4 minutes, mashing the blueberries as they cook to help release the juices. Once the blueberries are done cooking, stir in 1 tablespoon of the blueberry juice from the pot into the bowl with the whisked ingredients.

    Then heat a non-stick pan with coconut oil. Dip each slice of bread into the shallow bowl with the whisked ingredients for 30 seconds on each side. Cook for 3-4 minutes on each side or until both sides are browned. Finally, top with the mashed blueberries, and enjoy with maple syrup, confectioners sugar, and/or butter!

    Do you like French toast? Are you planning on giving this recipe a try? Let us know in the comments below!

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    Print
    Blueberry French Toast
    Servings: 2 people
    Ingredients
    • 1 small baguette
    • 1 egg
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon cinnamon
    • 1/4 cup almond milk
    • 1 cup frozen blueberries
    • 1/4 lemon
    • coconut oil for the pan
    Optional toppings
    • Maple syrup
    • Confectioners sugar
    • Butter
    Instructions

    1. Slice the baguette into 4-6, 1" slices and set aside.

    2. In a shallow bowl, whisk together the egg, vanilla extract, and cinnamon.

    3. Add the milk and continue whisking. Set aside.

    4. In a small pot, add the frozen blueberries and lemon juice. Cook over low heat for 3-4 minutes, mashing the blueberries as they cook to help release its juices 

    5. Once the blueberries are done cooking, stir in 1 tablespoon of the blueberry juice from the pot into the bowl with the whisked ingredients. 

    6. Heat a non-stick pan with coconut oil. Dip each slice of bread into the shallow bowl with the whisked ingredients for 30 seconds on each side.

    7. Cook for 3-4 minutes on each side or until both sides are browned.

    8. Top with the mashed blueberries, and enjoy with maple syrup, confectioners sugar, and/or butter! 

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