212. Powerhouse Nutrients, Satiety, and Why We Overeat
01/17/24 • 41 min
1 Listener
When we eat foods with actual nutrients, we thrive. But what are the nutrient powerhouses? What obstacles stand between us and a truly nourishing diet? Join Marty Kendall and me for a path forward!
LET’S TALK THE WALK!
***NEW*** Facebook Group for Our Community!
Join here for support, motivation and fun!
- Wellness While Walking Facebook page
- Wellness While Walking on Instagram
- Wellness While Walking on Twitter
- Wellness While Walking website for show notes and other information
- [email protected]
- Wellness While Walking on Threads
RESOURCES AND SOURCES (some links may be affiliate links)
MARTY KENDALL OF OPTIMISING NUTRITION
- Data-Driven Fasting – a program of regular 30 day challenges to help you dial in your hunger, blood sugar balance and cravings while likely leading to fat loss
- Lifetimer Deal -- Lifetime access to all future Data-Driven Fasting Challenges PLUS all of the information in the MACROS and MICROS courses (which teach you all about fats, carbs, protein and how to get them, as well as how to level up all the micronutrients that we're missing to our detriment) PLUS all recipes and food plans and access to the Optimiser community -- this is a ridiculously reasonably-priced all-inclusive investment in your lifetime health! We could spend more on one trip to the pharmacy! Thanks, Marty, for offering us this option!!
- Fat Loss Recipe Book -- Quick, Easy Meals for Sustained Fat Loss Without Hunger and Cravings
- The "Healthiest Food Plan"
- Cottage Cheese Frittata Recipe
- Chicken Stirfry Recipe
- Shrimp and Salmon Stirfry Recipe
- End of Craving: Recovering the Lost Wisdom of Eating Well, Mark Schatzker (as mentioned by Marty)
- 7 Common Nutrient Deficiencies: Know the Signs, everydayhealth.com
- Adequate Consumption of “Longevity” Vitamins Could Prolong Healthy Aging, Nutrition Scientist Says, ucsf.edu
- Deconstructed Pumpkin Pie Recipe:
SERVES 1
INGREDIENTS
· 50 g (1.8 oz) pumpkin puree, cooked from fresh or canned
· 100 g (3.5 oz) cottage cheese
· 15 g (0.5 oz) vanilla protein powder
· 1 tsp pumpkin pie spice (cinnamon, nutmeg, ginger, cloves)
· 1 tbsp chopped seeds and nuts (e.g. pumpkin, sunflower seeds and pecans)
DIRECTIONS
· Put pumpkin, cottage cheese, protein powder and spice in a blender.
· Blend well, so no cottage cheese lumps are left.
· Serve in a glass and top with chopped nuts.
HOW TO RATE AND REVIEW WELLNESS WHILE WALKING
A) How to Leave a Review on Apple Podcasts on Your iOS Device
1. Open Apple Podcast App (purple app icon that says Podcasts).
2. Go to the icons at the bottom of the screen and choose “search”
3. Search for “Wellness While Walking”
4. Click on the SHOW, not the episode.
5. Scroll all the way down to “Ratings and Reviews” section
When we eat foods with actual nutrients, we thrive. But what are the nutrient powerhouses? What obstacles stand between us and a truly nourishing diet? Join Marty Kendall and me for a path forward!
LET’S TALK THE WALK!
***NEW*** Facebook Group for Our Community!
Join here for support, motivation and fun!
- Wellness While Walking Facebook page
- Wellness While Walking on Instagram
- Wellness While Walking on Twitter
- Wellness While Walking website for show notes and other information
- [email protected]
- Wellness While Walking on Threads
RESOURCES AND SOURCES (some links may be affiliate links)
MARTY KENDALL OF OPTIMISING NUTRITION
- Data-Driven Fasting – a program of regular 30 day challenges to help you dial in your hunger, blood sugar balance and cravings while likely leading to fat loss
- Lifetimer Deal -- Lifetime access to all future Data-Driven Fasting Challenges PLUS all of the information in the MACROS and MICROS courses (which teach you all about fats, carbs, protein and how to get them, as well as how to level up all the micronutrients that we're missing to our detriment) PLUS all recipes and food plans and access to the Optimiser community -- this is a ridiculously reasonably-priced all-inclusive investment in your lifetime health! We could spend more on one trip to the pharmacy! Thanks, Marty, for offering us this option!!
- Fat Loss Recipe Book -- Quick, Easy Meals for Sustained Fat Loss Without Hunger and Cravings
- The "Healthiest Food Plan"
- Cottage Cheese Frittata Recipe
- Chicken Stirfry Recipe
- Shrimp and Salmon Stirfry Recipe
- End of Craving: Recovering the Lost Wisdom of Eating Well, Mark Schatzker (as mentioned by Marty)
- 7 Common Nutrient Deficiencies: Know the Signs, everydayhealth.com
- Adequate Consumption of “Longevity” Vitamins Could Prolong Healthy Aging, Nutrition Scientist Says, ucsf.edu
- Deconstructed Pumpkin Pie Recipe:
SERVES 1
INGREDIENTS
· 50 g (1.8 oz) pumpkin puree, cooked from fresh or canned
· 100 g (3.5 oz) cottage cheese
· 15 g (0.5 oz) vanilla protein powder
· 1 tsp pumpkin pie spice (cinnamon, nutmeg, ginger, cloves)
· 1 tbsp chopped seeds and nuts (e.g. pumpkin, sunflower seeds and pecans)
DIRECTIONS
· Put pumpkin, cottage cheese, protein powder and spice in a blender.
· Blend well, so no cottage cheese lumps are left.
· Serve in a glass and top with chopped nuts.
HOW TO RATE AND REVIEW WELLNESS WHILE WALKING
A) How to Leave a Review on Apple Podcasts on Your iOS Device
1. Open Apple Podcast App (purple app icon that says Podcasts).
2. Go to the icons at the bottom of the screen and choose “search”
3. Search for “Wellness While Walking”
4. Click on the SHOW, not the episode.
5. Scroll all the way down to “Ratings and Reviews” section
Previous Episode
211. Hunger, Cravings, Protein + More with Marty Kendall of Optimising Nutrition
Our reliance on ultra-processed foods is making us hungry and prone to overeating, in addition to negatively affecting our health! Today, we’ll hear some compelling stories that will help us take action on cravings, hunger and overeating and nutrient deficiencies. While we might think those front-of-the-box exclamations about the cereal having Vitamin A or the granola bar having added Vitamin D are saying we can still get all our nutrients – the ones designed to keep us healthy and satiated – from those bar code foods, well Marty Kendall is here to share with us what his data show and it’s pretty shocking. But we’ll take you from shocked to small steps so don’t miss today’s chat!
LET’S TALK THE WALK!
***NEW*** Facebook Group for Our Community!
Join here for support, motivation and fun!
- Wellness While Walking Facebook page
- Wellness While Walking on Instagram
- Wellness While Walking on Twitter
- Wellness While Walking website for show notes and other information
- [email protected]
- Wellness While Walking on Threads
RESOURCES AND SOURCES (some links may be affiliate links)
MARTY KENDALL OF OPTIMISING NUTRITION
- Data-Driven Fasting – a program of regular 30 day challenges to help you dial in your hunger, blood sugar balance and cravings while likely leading to fat loss
- Lifetimer Deal -- Lifetime access to all future Data-Driven Fasting Challenges PLUS all of the information in the MACROS and MICROS courses (which teach you all about fats, carbs, protein and how to get them, as well as how to level up all the micronutrients that we're missing to our detriment) PLUS all recipes and food plans and access to the Optimiser community -- this is a ridiculously reasonably-priced all-inclusive investment in your lifetime health! We could spend more on one trip to the pharmacy! Thanks, Marty, for offering us this option!!
- Fat Loss Recipe Book -- Quick, Easy Meals for Sustained Fat Loss Without Hunger and Cravings
- The "Healthiest Food Plan"
- Cottage Cheese Frittata Recipe
- Chicken Stirfry Recipe
- Shrimp and Salmon Stirfry Recipe
- End of Craving: Recovering the Lost Wisdom of Eating Well, Mark Schatzker (as mentioned by Marty)
HOW TO RATE AND REVIEW WELLNESS WHILE WALKING
A) How to Leave a Review on Apple Podcasts on Your iOS Device
1. Open Apple Podcast App (purple app icon that says Podcasts).
2. Go to the icons at the bottom of the screen and choose “search”
3. Search for “Wellness While Walking”
4. Click on the SHOW, not the episode.
5. Scroll all the way down to “Ratings and Reviews” section
6. Click on “Write a Review” (if you don’t see that option, click on “See All” first)
7. Then you will be able to rate the show on a five-star scale (5 is highest rating) and write a review!
8. Thank you! I so appreciate this!
B) How to Leave a Review on Apple Podcasts on a Computer
1. Visit Wellness While Walking page on Apple Podcasts in your web browser (search for Apple Podcasts or click here) https://www.apple.com/apple-podcasts/
2. Cl...
Next Episode
213. “Cheetos Are The Perfect Food:” How to Free Yourself From the Grip of Addictive Processed Foods
We’ll go into the secret “back room” at focus groups to get a handle on the machinations behind the most addictive processed foods! Whether your go-to is Cheetos, Doritos, bread and butter, pretzels or perhaps something sweet, you’ll get some ideas how to reduce their power in a doable, small-steps kind of way!
LET’S TALK THE WALK!
***NEW*** Facebook Group for Our Community!
Join here for support, motivation and fun!
- Wellness While Walking Facebook page
- Wellness While Walking on Instagram
- Wellness While Walking on Twitter
- Wellness While Walking website for show notes and other information
- [email protected]
- Wellness While Walking on Threads
RESOURCES AND SOURCES (some links may be affiliate links)
PROCESSED FOODS: HOW TO REDUCE THEIR POWER FOR BETTER NUTRITION AND HEALTH
- The Dorito Effect: The Surprising New Truth About Food and Flavor, Mark Schatzker
- The End of Craving, Mark Schatzker
- First Randomized, Controlled Study Finds Ultra-Processed Diet Leads to Weight Gain, clinicalcenter.nih.gov
- 7 Healthy Versions of Your Junk Food Faves, www.wellandgood.com
- Healthy Homemade Vegan Doritos (Nacho Cheese Flavor), strengthandsunshine.com
- Have a Chip Craving? 6 Healthy Chip Alternatives to Try, planetfitness.com
- Doritos Powder Is the Spice Blend You’ll Sprinkle on Everything, thetakeout.com
- Swap Your Doritos for These Cheesy Sweet Potato Crisps, paleohacks.com
OPTIMISING NUTRITION PROGRAM with MARTY KENDALL
- Data-Driven Fasting – a program of regular 30 day challenges to help you dial in your hunger, blood sugar balance and cravings while likely leading to fat loss
- Lifetimer Deal -- Lifetime access to all future Data-Driven Fasting Challenges PLUS all of the information in the MACROS and MICROS courses (which teach you all about fats, carbs, protein and how to get them, as well as how to level up all the micronutrients that we're missing to our detriment) PLUS all recipes and food plans and access to the Optimiser community -- this is a ridiculously reasonably-priced all-inclusive investment in your lifetime health! We could spend more on one trip to the pharmacy! Thanks, Marty, for offering us this option!!
- Fat Loss Recipe Book -- Quick, Easy Meals for Sustained Fat Loss Without Hunger and Cravings
- <...
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