Welcome, Fellow Health Warriors! Today’s show is packed with valuable information about inflammation. Our focus is on chronic inflammation, how it impacts our health, and how to prevent and reverse it through diet. You’ll learn what chronic inflammation is and why it plays a major role in many diseases. Join us to learn about the anti-inflammatory diet and how you can follow it to better health! Ginger Hultin is a nationally-recognized registered dietitian and health writer. She owns the Seattle-based virtual nutrition practices Champagne Nutrition and Seattle Cancer Nutritionists, where she helps clients solve complex mysteries with an integrative approach. She specializes in vegetarian diets, oncology nutrition, supplements, and nutrigenomics (the scientific study of the interaction of genes in disease treatment and prevention). Ginger currently serves as adjunct clinical faculty at the Bastyr Center for Natural Health, where she teaches master’s level nutrition students. She authored the Eat to Beat Disease Cookbook and the Anti-Inflammatory Diet Meal Prep book. 

Show Highlights:

• Ginger’s life in Seattle and why she is passionate about clinical and integrative nutrition and solving complex health mysteries
• The nitty-gritty truth about chronic inflammation, its causes, and why it can make you feel tired and fatigued over time
• How to recognize chronic inflammation in your body
• Common causes of chronic inflammation: cigarette smoke exposure, lack of physical activity, lack of sleep, excess stress, etc.
• How the immune system can turn against you because of chronic inflammation
• Categories of foods that cause chronic inflammation: excessive consumption of alcohol, added sugar, saturated fats, trans fats, and highly-processed foods
• Anti-inflammatory food superstars: fruits and vegetables, nuts and seeds, plant-based proteins, whole grains, herbs, spices, tea, and cocoa (Aim to eat more of these!)
• Why meal prep can be a lifesaver for those with chronic inflammation
• Ginger’s meal prep secrets: make a list, plan the week, and make use of grocery delivery/pickup as a timesaving tool
• How Ginger sets the record straight regarding gluten and dairy in an anti-inflammatory diet (Hint: Research shows that they have nutritional benefits and are anti-inflammatory.)
• Ginger’s research-based opinions on controversial foods, like nightshade vegetables, coconut oil, and turmeric in the anti-inflammatory diet
• Why cinnamon, ginger, and garlic are superfoods in the inflammatory diet
• How Ginger’s book is structured with information about inflammation and nutrition, meal prep tips and sample plans, and helpful recipes 
• How you can increase the nutritional benefit by making your own sauces, marinades, dressings, and vinaigrettes
• Ginger’s favorite recipe in the book, Lasagna Roll-ups, which is vegetarian and plant-based
• Why the anti-inflammatory diet could help you live longer and enjoy a healthy life
• How Ginger is focusing on better sleep and stress management moving into her 40s
• Why focusing on familiar foods with a healthier twist is a good start to a better diet
• Where tofu, tempeh, and edamame fit into the anti-inflammatory diet
• Ginger’s recipe for with Sheet Pan Tofu and Vegetables with Simple Ginger Teriyaki Sauce
• A few more of Ginger’s favorite recipes from her book, like Flourless Banana Pancakes and Vegetable Fried Cauliflower Rice 
• Ginger’s final tips on looking at science-based research and evidence about nutrition and the anti-inflammatory diet

Resources:

Ginger's website: Champagne Nutrition

Anti-Inflammatory Diet Meal Prep

Ginger on Instagram

Ginger on Facebook

Ginger on Twitter

Welcome, Health Warriors! Today’s episode is dedicated to one of my favorite anti-aging ingredients: kale. Not to be forgotten are some other leafy greens that are good for us, like collards and bok choy. We will talk about the health benefits of kale, the different varieties available at the supermarket, all about kale chips, and a new recipe for Kale and Pine Nut Pesto that I created specifically for this show. Kale has been the “veggie of the moment” for a while now, and it’s super nutritious and versatile. It can be added to soups, salads, and smoothies. Join me for a closer look at this superfood!  

Show Highlights:

 

• A little info about kale, a cruciferous vegetable related to cabbage, broccoli, cauliflower, collard greens, arugula, bok choy, radishes, turnips, watercress, and wasabi
• The types of kale:
• • Curly kale can be added to salads, soups, and smoothies.
  • Dinosaur or Tuscan kale, Italian kale also called Lacinato kale, is distinguished by long, slender, blue-green leaves that are not curly but puckered like savoy cabbage.
  • Red Russian or Ragged Jack kale is an heirloom kale that looks like overgrown oak leaves and ranges in color from blue-green to purple-red; it has a sweeter flavor. 
  • Baby kale is the term for the young, immature leaves of the kale plant that are great for any use. 
• Superfood nutrition and antioxidants in kale: Kale is packed with vitamin K, C, beta carotene, calcium, folate, and fiber.
• Kale is packed with antioxidants like beta carotene, vitamin C, flavonoids, and polyphenols, which help to slow the aging process and help reduce the risk of cancer, diabetes, heart disease, high cholesterol, and neurodegenerative disorders.
• How kale is one of the best sources of compounds that help protect our eyes against damage and degenerative diseases
• Facts: only one in ten people in the US eats the recommended amount of fruits and vegetables each day!
• Why we shouldn’t pay too much attention to the recent Environmental Working Group’s Dirty Dozen List of produce items with dangerous levels of pesticide residue (You would have to eat over 18,000 servings of kale daily to put your body at risk!)
• Ideas to add more kale to your everyday diet for dinner, breakfast, sides, and salads
• My favorite smoothie recipe includes orange juice, baby kale, Greek yogurt, fresh mint leaves, English cucumber, mango chunks, banana, and honey.
• The scoop on kale chips and my best tips for getting them not to be soggy
• My recipe for Kale and Pine Nut Pesto: baby kale leaves, toasted pine nuts, olive oil, mint leaves, Parmesan cheese, garlic, lemon juice, dijon mustard, honey, salt and pepper
• Check out the Recipe Roundup on the blog with recipes for Wild Rice and Kale Salad; Kale and Sausage Gnocchi Bake; Creamy Chicken, Kale, and Rice Mushroom Soup;  and Caesar Salad with Kale and Chicken

Resources:

 

Helpful links mentioned in this episode:

Cruciferous vegetables and cancer:      https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet#what-are-cruciferous-vegetables

 Don't be afraid of the Dirty Dozen: https://fruitsandveggies.org/expert-advice/should-i-be-afraid-of-the-dirty-dozen/

Safe Produce Calculator: https://www.safefruitsandveggies.com/calculate/

 

Liz’s Links: 

My website: www.lizshealthytable.com  

My email: [email protected] 

 

 

 

 

 

Have you ever wondered how much impact beer, wine, and spirits have on your health and longevity? The US Dietary Guidelines recommend limiting the number of alcoholic beverages we consume, but that can be pretty confusing. How do we even know how much alcohol is considered moderate and how much is too much? Or if we’re offered a cocktail at a party, how do we know how much alcohol is in it? My friend, and fellow dietician, Kathleen Zelman is joining us today to answer all those questions and tell us how moderate alcohol consumption can affect our health. She will also explain how alcohol can sabotage our well-being and longevity. Kathleen Zelman is a food, nutrition, and media communications consultant, co-host of the new podcast, True Health Revealed, and owner of No Nonsense Nutrition. Kathleen helped launch WebMD and spent seventeen years as their Director of Nutrition. Kathleen has received many awards throughout her career, including the prestigious Lenna Frances Cooper Memorial Award from the Academy of Nutrition and Dietetics in recognition of her distinguished career and remarkable contributions to the dietetics profession.  Kathleen is also a consultant for the Distilled Spirits Council (DISCUS), so she is savvy on the subject of alcohol. She is here to give us the scoop on alcohol and talk about a new online calculator designed to help us figure out how much alcohol we are drinking. We will also share some snazzy ideas for cocktails and mocktails!

Show highlights:

• Kathleen is excited about her new podcast that launched in January! She and her co-host, Dr. Tom Rifai, are doing it on behalf of the True Health Initiative, a non-profit organization that wants to ensure that they get information to consumers, translate science, and give consumers evidence-based facts. 
• Dr. Eric Rimm, a Harvard professor and true expert on alcohol, was on Kathleen’s podcast. He said it's okay to have a glass of wine now and then. 
• What does moderation mean for men and women, and how does that translate into beer, wine, and spirits?
• To find out what up to one drink per day looks like, go to www.standarddrinks.org to find a calculator. One standard drink is one and a half ounces of 80-proof spirits, a 12-ounce bottle of regular 5% alcohol beer, or five ounces of 12% volume wine.
• An exercise to do at home is to measure five ounces of wine and pour it into different glasses to see what a standard drink looks like.
• Become aware of what you are drinking and what the alcohol content is. Most wines have 12% alcohol, but some have much higher alcohol content- 15 or 16%.
• Most ready-to-drink canned cocktails are 12 ounces and have 5% alcohol content. However, some brands could contain up to 8 or 10% alcohol, so make sure you know how concentrated they are before drinking them. The information is on the label.
• Get to know how much you are drinking using the standard drinks calculator. Kathleen explains how it works.
• Having too many drinks in a row or drinking too quickly is considered binge drinking. It is always best to moderate your drinking or have your drinks with food.
• Why does one type of alcohol impact some people more than another? 
• If your face becomes flushed after drinking, it is your body telling you to slow down. It means you are not tolerating the alcohol.
• Kathleen discusses the potential health benefits of drinking in moderation, whether or not there is any truth to the French paradox, and how drinking too much alcohol can sabotage your health.
• Kathleen lists the people who should not consume alcohol at all. 
• Some tips to help you enjoy alcohol, reap the health benefits and make your drink last longer. 
• A standard drink contains roughly 150 calories. Calories add up, so try to use low-calorie mixers, like club soda, and DON’T drink with a straw!
• Kathleen enjoys a tall vodka soda with a splash of cranberry and a wedge of lime. Her latest favorite is the Aperol Spritz- a serving of prosecco over lots of ice with a splash of Aperol and a wedge of lime. 
• Kathleen and I share some recipes for mocktails. They are a good option for a “dry January” or taking a break from alcohol.
• Blue zones are hot spots in various places in the world where people live particularly long and healthy lives. One of the common denominators in all the blue zones is moderate alcohol consumption.
• Kathleen talks about the Distilled Spirits Council of the US (DISCUS) and explains what you will find on the DISCUS website.  

Resources:

The standard drinks calculator 

The Distilled Spirits Council (DISCUS) website is called Standard Drinks.Org

 

Liz’s Links: 

My website: www.lizshealthytable.com  

My email: [email protected] 

 

Mocktail Recipe:

Pomegranate Winter Spiced Mocktail (Serves 2)

Place a cup of 100% pomegranate juice, a cup of 100% orange juice, some cloves, star anise, and a cinnamon stick in a small saucepan. Let it simmer for about 15 minutes, and then allow it to cool. 

Pour it into a tall glass filled with ice, and garnish it with some orange slices or a wedge of orange. You can also add a sprig of mint. Or stretch it by adding some sparkling water.

In today’s Longevity Kitchen episode, we are highlighting one of my very favorite foods in the whole world: dark chocolate. Chocolate is universally adored and appreciated by people everywhere as the world’s favorite sweet treat. Beyond the fact that it’s delicious and versatile, dark chocolate has specific and proven health benefits. Don’t feel guilty; grab a piece of dark chocolate and savor the flavor.

Chocolate comes from cacao, which is found in the seeds of football-shaped pods that grow on the cacao tree. So yes, there IS such a thing as a chocolate forest! I’ve never been in one, but I’m SO ready to go! Today I’m telling you why dark chocolate is good for us, along with a brief history of chocolate, the differences in types of chocolate, and I’m sharing some delicious recipes. I created a new recipe for Dark Chocolate, Pecan, and Dried Cherry Clusters; they are crunchy and yummy and very easy to make. I’ll also highlight a few favorites from my Recipe Roundup, which includes 40 recipes from some fellow dietitians who also love dark chocolate. Join me for this delicious adventure!

 

Show Highlights:

• The basics to know about dark chocolate:
• • Cacao is high in magnesium and antioxidants.
  • Dark chocolate has higher amounts of cacao and less sugar than milk chocolate.
  • The health benefits are greater with dark chocolate than other varieties because of the phytonutrients, which may play a role in cancer prevention and heart health.
• Other health benefits of dark chocolate include reduced inflammation, lower blood pressure, better cholesterol levels, improved cognition, better mood, better gut health, and improved blood sugar levels. There is some evidence of dark chocolate preventing memory loss and lowering the risk of Type-2 diabetes. 
• The facts: dark chocolate has more antioxidants than green tea or red wine (The darker the chocolate, the more antioxidants.)
• How dark and how much? Choose a cacao content of 70% or higher, and eat about an ounce each day for maximum health benefits.
• We go WAY back for a brief history of chocolate, spanning the Olmec tribes of present-day Mexico in 1500 BC, the Mayans, Aztecs, and Spaniards. (It was in the early 1800s when chocolate became available to the masses, and aren’t we thankful?!)
• Important nutrients in dark chocolate include iron, fiber, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium.
• Chocolate isn’t just for desserts; there are great savory recipes for Triple Chocolate Beef and Bean Chili and Eggplant Caponata. (I will be trying these!)
• My new recipe for Dark Chocolate, Pecan, and Dried Cherry Crunchy Clusters–they are made with dark chocolate chips, flaked cereal, chopped pecans, and dried unsweetened tart cherries.
• From the Dark Chocolate Recipe Roundup:
• From Laura @lauramali.com: Dark Chocolate Orange Mousse is made with dark chocolate, silken tofu, orange zest, agave syrup, kosher salt, orange-flavored liquor, and sliced strawberries.
• From Jackie @jackienewgent.com: Double Chocolate Banana Dessert Bread is made with whole wheat pastry flour, unsweetened cocoa powder, baking powder, baking soda, ripe bananas, chopped pistachios, vanilla and almond extracts, bittersweet chocolate chips, sugar, butter, and eggs. 
• From Kelly @kellyjonesnutrition.com: Vegan Turtles are made with dates, salt, walnuts or pecans, dark chocolate chips, and cayenne pepper.
• The differences in types of chocolate, like cocoa powder, dark chocolate, bittersweet chocolate, semisweet chocolate, unsweetened chocolate, milk chocolate, and white chocolate (which isn’t really chocolate at all!)

 

Resources

History of Chocolate: 

https://www.smithsonianmag.com/history/archaeology-chocolate-180954243/

Video of Cacao Bean Processing: https://www.youtube.com/watch?v=P_JuQCiKWUc

 

Savory recipes with dark chocolate:

Triple Chocolate Beef and Bean Chili:  https://www.saveur.com/article/Recipes/Triple-Chocolate-Beef-Bean-Chili/ 

Eggplant Caponata: https://www.saveur.com/gallery/Savory-Chocolate-Recipes/

 

Dark Chocolate Orange Mousse: 

https://www.lauramali.com/easy-dark-chocolate-orange-mousse/

Vegan Turtles: 

https://kellyjonesnutrition.com/vegan-turtles/ 

Double chocolate banana dessert bread: https://jackienewgent.com/dessert-bread/ 

 

Liz’s Links: 

My website: www.lizshealthytable.com  

My email: [email protected]  

 

Do you find yourself running in a million different directions all day long? Burnout is a reality for many people, especially busy women. It is terrible for our health and takes a huge toll on the quality of our lives. If you want to live a long and vibrant life, join me to learn more about the fight against burnout!

Patricia Bannan is the author of the new cookbook, From Burnout to Balance: 60+ Healing Recipes and Simple Strategies to Boost Mood, Immunity, Focus, and Sleep. Patricia joins me to share her personal experience with burnout and how she turned it into balance. She’ll tell us how the foods on our plates can have a profound impact on improving our health and happiness. Her cookbook has solutions for breakfast, main meals, salads, snacks, and desserts, including her Fudgy Avocado Walnut Brownies. Yum! I tried her Zucchini and Black Bean Chilaquiles Skillet yesterday, and I’m sharing that recipe on today’s show and on my blog. Patricia is a nationally recognized dietitian and healthy cooking expert who has done thousands of media interviews, and she is a busy mom who lives in California. 

 

Show Highlights:

• Get to know Patricia, an East Coast girl who loves living in the Los Angeles sunshine and has combined her loves of journalism and nutrition into her work
• How burnout is characterized by feeling energy depletion or exhaustion, increased mental distance from work and cynicism about work, and a drop in professional performance
• Why burnout is best visualized with a holistic approach to work, personal life, and personality type
• How stress and burnout are different
• Highlights of Patricia’s burnout experience a few years ago–and how she recovered by simplifying, prioritizing, and re-evaluating her life
• Why Patricia wrote a book about burnout (The facts: ⅓ of women report feeling full-blown burnout, which has only worsened due to the pandemic)
• Why Patricia structured her book as part health book and part cookbook
• Why the consequences of burnout include serious health risks and a heavy toll on longevity, relationships, and overall quality of life
• Tips for busting burnout: prioritize plants and find balance in the kitchen
• The connection between what we eat and our mood (“feel-good” foods can help!)
• How eating 30 different plants each week can help create a healthier microbiome in your gut (from the American Gut Project)
• How whole, unprocessed foods help with mood and gut health (“Whole foods make a whole person.”)
• How foods and healthy lifestyle factors can support a strong immune system
• Immune system boosters include vitamin D-rich foods like mushrooms, dairy, and seafood, along with zinc-rich foods like red meat and shellfish  
• Patricia’s recipe for Golden Carrot Spice Muffins made with flour, oat bran, baking powder, turmeric, cinnamon, cardamom, black pepper, honey, coconut oil, Greek yogurt, eggs, vanilla, grated carrots, and walnuts
• How burnout impacts our brain health and ability to focus
• Foods to improve focus include blueberries, olives/olive oil, and walnuts
• Foods for better sleep include kiwi, peanut butter, and tart cherries
• Patricia’s favorite recipe in her cookbook: Sheet Pan Salmon with Fingerling Potatoes, Asparagus, and Citrus Miso Sauce (This dish is a good source of 27 essential nutrients!)
• Patricia’s Zucchini and Black Bean Chilaquiles Skillet, a one-pot dish made with sauteed veggies, corn tortilla chips, green enchilada sauce, cheese, and toppings
• A sleepytime beverage: Patricia’s Tart Cherry Chamomile Tea with Oat Milk

Resources:

 

Patricia Bannan's website: https://www.patriciabannan.com/

Twitter: https://twitter.com/NutritionGoGo 

Instagram: https://www.instagram.com/patriciabannan/

Facebook: https://www.facebook.com/patriciabannanRD

 

Where to find Patricia's book: https://www.patriciabannan.com/from-burnout-to-balance-book 

Connect with Liz: www.lizshealthytable.com  

This Longevity Kitchen episode is dedicated to one of my favorite anti-aging ingredients: chickpeas, also known as garbanzo beans. I love them so much, and they are always a go-to staple in my pantry. Join me to learn more about this superfood! Whether canned or dried, chickpeas are versatile, convenient, inexpensive, and incredibly nutritious. You can roast them, smash them, add them to soups and salads, and even add them to energy balls and desserts like cookies, blondies, and seven-layer bars. We are covering the history of chickpeas, where they are from, why they are good for the environment, and why they are good for your health. I have lots of ideas about adding them to your table! I’m highlighting a few favorite contributions from my chickpea Recipe Roundup, including my own new recipe for Sweet Potato, Chickpea, and Coconut Soup. If you haven’t been giving chickpeas the love they deserve, listen in–and be inspired!

Show Highlights:

• The lowdown on the lovely chickpea: a type of bean (pulse) which is sustainable, easy to grow, and extremely nourishing
• Why chickpeas contribute to longevity, as evidenced by their place as the cornerstone of the diets of those in the world’s “Blue Zones”
• Why chickpeas can be a “gateway bean” that provides health benefits with just ½ cup each day
• Trust the science! The WHO records that 20 grams of beans daily reduce the risk of death by 8%
• How chickpeas play a major role in the cuisines of Mediterranean countries, the Middle East, and Africa, and are one of the oldest cultivated foods in existence today
• The nutrition numbers: ½ cup of chickpeas has 120 calories, 6-7 grams protein, and 4 grams fiber, along with manganese, folate, selenium, and potassium–all of which promote heart health and immunity
• How beans as a whole promote digestive health by improving our gut microbiome
• How chickpeas can lower cholesterol, help control blood sugar, help maintain a healthy weight, and help prevent certain cancers
• My recipe for Sweet Potato, Chickpea, and Coconut Soup: it’s made with diced sweet potato and bell pepper, red Thai curry paste, grated ginger and garlic, vegetable broth, coconut milk, chickpeas, brown rice, baby spinach, and lime juice/zest; the best part is the toppings of fresh cilantro, fresh mint, avocado, and chopped nuts
• From the Chickpea Recipe Roundup:
  • From Laura @ Being Nutritious: Peanut Butter & Jelly Dessert Bars are made with chickpeas, dates, peanut butter, whole wheat flour, vanilla, baking powder, baking soda, and salt—then swirled with peanut butter and jelly on top.

 

• • From Chelsea @ Chelsea Dishes: Fresh & Herby Couscous Salad is made with roasted chickpeas, pearl couscous, mixed greens, cherry tomatoes, cucumber, mint, parsley, feta, lime juice, and olive oil.

 

• • From Sarah @ Bucket List Tummy: Roasted Chickpea Cauliflower Sandwiches are made with roasted chickpeas, chopped cauliflower, Greek yogurt, goat cheese, red pepper, shredded carrot, corn kernels, dill, paprika, garlic powder, salt and pepper–and then stuffed into pita bread. 

 

Resources:

CannedBeans.org

Recipe roundup 

Sweet Potato, Chickpea & Coconut Soup

Blue Zones: Why beans are the #1 longevity food in the world

USA Pulses

Do you or a family member or friend have pre-diabetes? Pre-diabetes is a condition that can lead to type 2 diabetes. It impacts 88 million Americans (that's one in three!) and can zap years from your life and vibrant health from those years. On today’s show, my guest is Lauren Harris-Pincus, MS, RDN, author of The Everything Easy Pre-Diabetes Cookbook. Together, we'll explain how to manage pre-diabetes through diet and lifestyle and in some cases, even reverse it.

Lauren Harris-Pincus is the author of The Everything Easy Pre-Diabetes Cookbook: 200 Healthy Recipes to Help Reverse and Manage Pre-Diabetes. Lauren is a nutrition communications specialist, speaker, spokesperson, consultant, and registered dietitian in private practice. She is the founder and owner of Nutrition Starring You, LLC, where she specializes in weight management and pre-diabetes. She is the author of The Protein-Packed Breakfast Club as well as her latest cookbook already mentioned. After growing up with weight issues and obesity, Lauren dedicated herself to combatting the growing adult and childhood obesity epidemic. She has wisdom to share about pre-diabetes, a condition that impacts 88 million Americans.

 

Show Highlights:

• Get to know Lauren, a Jersey mom of two young adult kids; she is passionate about nutrition and healthy living and spends as much time as possible at the theater
• What is pre-diabetes? A blood sugar level that is higher than normal but not quite high enough to be diagnosed with diabetes
• How A1C measures blood sugar as a solid measure (5.7-6.4 is pre-diabetic)
• Why pre-diabetes is scary because one in three adults have it–and at least 90% don’t even know they have it
• Why so many people are unaware that they have pre-diabetes
• Why pre-diabetes is only the tip of the iceberg for what is going on with your insulin levels and your pancreas
• Harmful effects of pre-diabetes include elevated blood sugar that damages blood vessels, kidneys, and eyes; it can also cause neuropathy and affect your longevity and quality of life
• Causes of pre-diabetes can include weight gain, genetic components, high-stress levels, certain medications, lack of physical activity, poor nutrition, and more
• How Lauren’s action plan to address pre-diabetes includes positive steps with no stigma and focuses on what to add vs. what to take away
• Why it is important to add more fruits and vegetables, whole grains, nuts, beans, and seeds
• Why Lauren’s plan includes ways to add better nutrition that helps you feel good, joyful movement that is sustainable, and managing stress, sleep, and mental health
• How to consider circadian rhythms in fueling our bodies earlier in the day vs. late at night because digestion and metabolism slow down as the sun goes down
• How modest weight loss can impact pre-diabetes–but shouldn’t be the primary goal
• How Lauren’s book is structured with 200 recipes in different categories of cuisine that feature “carb-controlled” ingredients of high fiber sources and nutrition information
• Why 95% of people don’t meet daily fiber intake goals, which impacts gut health and overall health
• Lauren’s favorite recipe: Deconstructed Spicy California Roll Salad made with romaine, cucumber, avocado, crab, spicy mayo, chopped seaweed snacks, and rice
• Lauren’s Spicy Chickpea Tacos with Arugula made with chickpeas, tomato paste and sauce, apple cider vinegar, brown sugar, spices, dijon mustard, taco shells, arugula, and cilantro
• Where sugar fits into the pre-diabetes story–the key is moderation
• Why the prevalence of pre-diabetes reveals that most people are not eating the right foods for optimal health
• Lauren’s advice about where to start: “Try to eat a fruit or veggie at every meal, or even more than one is better. More produce, more produce, more produce! If your doctor diagnoses you with pre-diabetes and only tells you to lose weight, you need to go find another doctor.”

 

Resources:

Link to The Everything Easy Pre-Diabetes Cookbook

Lauren online and on social media:

Website: Nutrition Starring You

Find Lauren on Twitter, Instagram, and Facebook.

Welcome to my new podcast! This show is all about living a longer and better life, feeling vibrant and energized, and radiating good health from the inside out. On each episode, I'll be sharing simple changes to the ways we eat and drink that can add years to our lives and better health to those years. I look forward to being your tour guide on this delicious journey!

Show Highlights:

• A little history of my podcasts:
• • In 2008, I launched Cooking with the Moms, a podcast focused on family nutrition.
  • From 2017-2021, Liz’s Healthy Table ran with 110 episodes!
  • Now, in 2022, I’m launching Eat, Drink, Live Longer, which will take us down new roads related to longevity.
• How my website hub will still be www.lizshealthytable.com
• • The blog takes a new spin in featuring nourishing recipes with a grown-up focus.
  • The website includes information about my in-person and virtual speaking engagements, my cookbooks and freebies page, and links to my social media channels (which includes my new foray into the world of TikTok!).
• How my cooking life has changed since my boys are grown and out of the house, along with my interest in good nutrition as it relates to lifelong health and longevity
• What you can expect on Eat, Drink, Live Longer:
• • With two shows monthly, one of them will feature a guest and important topics related to the quality and health of our lives.
  • The other show each month will be my “Longevity Kitchen,” in which we will explore topics like stocking your fridge/pantry, and recipes with superfoods like chickpeas, salmon, kale, etc. We will share important secrets to living longer on topics like pre-diabetes, stress reduction, inflammation, and more.
  • Part of our focus will be on the common health factors of those living in the world’s “Blue Zones,” like daily movement, stress reduction, a plant-based diet, and more. (You can find out more about the Blue Zones in Ep. 99 of Liz’s Healthy Table.)

 

Resources:

Connect with me: www.lizshealthytable.com  

Check out my closed Facebook group: Liz's Podcast Posse 

Email me: [email protected] 

Why are kids picky? Is it possible to turn finicky eaters into adventurous eaters? You'll be surprised, the answer is YES! Listen in to lots of veggie talk today, because I'm going to be talking about picky eating and I'm going to be sharing two recipes from Chop Chop. One of them is for a delicious, Raw Brussels Sprout Salad and the other is for a Carrot Salad, with mint, honey, lime juice and peanuts (only if you like them).

Sally Sampson will be joining me on the show, today. She is the founder of Chop Chop Kids, which is the non-profit publisher of Chop Chop, the fun Cooking Magazine for Families.  This was named The Publication Of The Year by the James Beard Foundation, back in 2013. Sally has written twenty-three cookbooks, so she knows a thing or two about cooking! She's a mom of two and she's written a book called The Picky Eater Project, Six Weeks To Happier, Healthier Family Mealtimes.  

Whether you have picky eaters or not, I still think you're going to love this episode, because we have so many ideas for making vegetables more appealing and even including your kids in the cooking process. Listen in now to find out more!

 

Today, Sally talks to Liz about:

• A life and career changing event that happened in her family.
• More about Chop Chop Magazine, which is distributed in Pediatrician's offices all over the country.
• Her book, The Picky Eater Project and how it all started.
• Her rules, which are neither mean-spirited, nor rigid- they involve treating children with respect.
• What she's noticed about kids at her photo shoots.
• The negative messages that parents tend to give their kids.
• Dealing with issues about texture.
• 90% of kids will eat food that they've cooked themselves.
• Making the dreaded green vegetable more appealing.
• Setting up taste tests for your kids as a fun game.
• The best way to cook broccoli florets.
• Tips for roasting vegetables.
• The thing about lettuce cups...
• The ingredients that go into the Raw Brussels Sprout Salad and why kids love it.
• A lazy tip to make the Raw Brussels Sprout Salad easier.
• Getting your child to do a Recipe Review.
• Letting kids learn about what they like.
• Sally's favorite Cookbook-The Chop Chop Cookbook.
• Sally's Online Cooking Club for Kids.

 

 

Links: 

 

Sally's website: www.chopchopmag.org 

 

Sally's Free Online Cooking Club for Kids: www.chopchopcookingclub.org 

 

To be part of the Podcast Posse, go to the podcast page on www.lizshealthytable.com and there's a little button in the sidebar that says “Join the Podcast Posse”.

 

They come in a wild variety of shapes, sizes, and colors, and winter squash are everywhere this time of year. In addition to their vibrant beauty, winter squash are versatile and nutritious. The stars of today’s show are some of my favorite winter squash varieties--butternut, acorn, delicata, kabocha, Honeynut, spaghetti--and together with my two guests, we'll be sharing interesting ways to prepare winter squash that even your pickiest eaters will love. It's time for some winter squash wisdom! 

My first guest today is Katie Morford, a registered dietitian, food writer, and cookbook author. She has a blog called Mom’s Kitchen Handbook: Raising Fresh-food Kids in a French-fried World, and her recipes rock. Wait till you hear about Katie's recipe for Delicata Squash Tacos with Quick Pickled Onions.

My second guest is the Executive Chef at Wilson Farm, a family farm located down the road from my home in Lexington, Massachusetts. Chef Raymond Ost was on the show last spring to talk about asparagus, and he’s here again to share some of his favorite winter squash creations including a stuffed Honeynut squash recipe.

What you’ll hear in this episode:

• The nutritional value of winter squash: high in beta carotene, vitamin C, fiber, magnesium, and potassium.
• The seeds can be roasted for an additional nutrient-dense food.
• Spaghetti squash: less nutritious than others, but lower in calories.
• Katie’s recipe for Spaghetti Squash Lasagna, borrowed from the Foodie Physician. It has lasagna flavors but a foundation of spaghetti squash instead of noodles.
• How to use the microwave to soften winter squashes, and then roast or puree.
• Katie’s recipe for Delicata Squash Tacos.
• Why delicata squash can be considered a “gateway” squash to get kids to try winter squash.
• Why most people are only familiar with a few of the winter squash varieties.
• Typical ways to prepare winter squash.
• Chef Ost’s recipe for delicata stuffed with onion, panko, sage, and chestnuts.
• The shelf life of winter squash and storing them outside in cool weather.
• How honeynut squash can be used in recipes. Check out my new recipe for Honeynut squash with Caramelized Onion, Cranberries, Spinach, and Bacon.
• Ideas for stuffing, baking, and roasting
• A good squash to use if you have picky kids: butternut or sugar pumpkin (Chef Ost’s favorite is to blanch pumpkin, puree it, and mix it with mashed potato)
• An idea for filling acorn squash “bowls” with butternut squash soup
• Chef Ost’s favorite red quinoa salad with roasted squash and leeks.

 Resources:

Katie's recipe for Delicata Squash Tacos with Quick Pickled Onions

https://www.momskitchenhandbook.com/recipes/roasted-winter-squash-tacos-with-quick-pickled-onions/ 

Spaghetti Squash Lasagna

https://www.momskitchenhandbook.com/recipes/spaghetti-squash-lasagne-just-what-the-doctor-ordered/

Katie Morford, RD

Mom's Kitchen Handbook: https://www.momskitchenhandbook.com/

Twitter: https://twitter.com/MKHandbook

Instagram: https://www.instagram.com/momskitchenhandbook/ 

Facebook:  https://www.facebook.com/momskitchenhandbook/

_________________________

Wilson Farm: http://www.wilsonfarm.com/v2.0/home.php

Instagram: https://www.instagram.com/wilsonfarm/

Twitter: https://twitter.com/wilsonfarm 

Facebook: https://www.facebook.com/shopwilsonfarm 

www.lizshealthytable.com/roundup  Find a roundup of 17 winter squash recipes on my blog 

www.superhealthykids.com

On this week’s show, back by popular demand, is my guest from Show 88, Mona Dolgov. You’ll be inspired for the upcoming holidays with great ideas from Mona. Join us to learn more!

Mona Dolgov is a nutritionist, cookbook author, and publisher with a lifelong passion for creating kitchen comfort and simple, healthy habits through her delicious recipes. Her new cookbook, Satisfy, is about to hit bookstores and your favorite online retailers, including Amazon, and she’s here today to help us “health-ify” the holidays. We have a lot in store for you! You’ll learn how to health-ify gravy, sweet potato casserole, appetizers, and a peanut butter sauce to die for. You’ll definitely want to try her ideas for this Thanksgiving. We also have desserts: mini-cheesecakes and personal pumpkin pies. You’ll learn how to make the best brussels sprouts ever in the air fryer.

 

Show Highlights:

 

• Updates in Mona’s world: her new cookbook is out November 9, cooking classes are ongoing, and she’s working on a new cookbook for next summer; Mona loves her city apartment life in the Boston seaport area
• Mona’s philosophy to health-ify the holidays by lightening up dishes
• Mona’s Butternut Squash Soup, made with roasted butternut squash and sauteed apples and onions; the mixture is blended with broth and spices that can be customized with different flavor profiles
• How Mona and LIz will team up for cooking classes on Nov. 16th and 18th on appetizers and side dishes
• Their favorite appetizers include Liz’s Roasted Carrot Hummus, Mona’s Peanut Sauce (made with peanut butter, coconut aminos, sesame oil, ginger, rice vinegar, and honey), Asparagus Wrapped in Turkey Bacon, and Cauliflower Wings
• How Mona’s Peanut Sauce with fresh veggies leaves everyone wanting more
• Liz’s funny story about “double-dipping”
• Mona’s chapter in the cookbook called “Snack-ertaining,” which features her Buffalo Cauliflower Wings
• How the air fryer has become Mona’s best friend and a favorite time-saving tool for veggies and protein
• Check out the Phillips Premium XXL Airfryer giveaway in our Resources section, and use the 20% discount code “Mona20” to order yours!
• Liz’s favorite side dishes: Sweet Potato Casserole with orange juice, zest, cinnamon, and ginger; Brussels Sprout Gratin
• Why Mona makes a “Mona Salad” for many gatherings; it’s made with leafy dark greens, roasted squash and zucchini, cucumbers, pumpkin seeds, and pomegranate arils; her dressing is olive oil, balsamic vinegar, dijon mustard, maple syrup, canned pumpkin, and her spice blend of oregano, basil, garlic powder, and crushed red pepper
• How Mona uses the air fryer for the best brussels sprouts ever: after cutting them in half, she sprays them with olive oil and sprinkles with salt and pepper; after 12 minutes, she adds minced garlic and cooks for three more minutes; she adds apples, walnuts, pumpkin seeds, and a balsamic glaze at the end
• Why the key to lighter desserts is to make them in bite-sizes
• Mona’s crustless mini-cheesecakes: they are made with orange zest, sugar, and reduced-fat cream cheese and drizzled with melted dark chocolate and topped with an orange section
• Mona’s upside-down individual pumpkin pies: they are made with pumpkin, eggs, brown sugar, pumpkin pie spice, vanilla, and a pinch of salt; after being baked in ramekins, she tops them with a sprinkle of pumpkin seeds, pecans, brown sugar, and cinnamon
• Final words from Mona: “Don’t stress about the holidays. Have fun. Be mindful. Focus on the traditions and bring your family in to help.”

 

Resources:

 

Sign up for our Health-ify the Holidays virtual cook-along. We'll be making appetizers on November 16th at 6 pm ET and sensational side dishes on November 18th at 6 pm ET. The cost for both classes is $69.00 (cost for single classes is $39). You can sign up on Mona's website. We hope to see you there. 

 

GIVEAWAY: We have the most epic giveaway EVER going on until Monday, November 22nd! One winner will receive a Philips Premium XXL Airfryer with Fat Removal Technology. (Retail value: $299.95). Our second winner will receive a copy of Mona's new cookbook, SATISFY: Delicious, Healthy, and Full-Filling Meals for 500 Calories or Less! To enter for a chance to win one of these two prizes, post a comment in the comments section below and tell us about your favorite holiday recipe and/or why you want to win the air fryer or Mona's cookbook. This is a U.S. giveaway only. Good luck!

 

Find Mona online:

Instagram

Website 

Cookbook on Amazon (official release date is Nov. 9th, but you can pre-order now)

Facebook

 

Find Liz Weiss:

Author, Color, Cook, Eat! coloring book series

Website: Liz's Healthy Table

Listen to my Podcast

Read my Blog