In this episode of the Avenues to Wellness podcast, host Tamara Fidler discusses the growing concerns surrounding seed oils, which are prevalent in many diets today. She explains what seed oils are, their industrial processing, and the health risks associated with their high omega-6 fatty acid content, potential trans fats, and susceptibility to oxidation. Tamara also offers practical tips for choosing healthier oils and mitigating the negative effects of seed oils in our diets.

takeaways

• Seed oils are extracted from plant seeds and are common in diets.
• High omega-6 fatty acid content can lead to chronic inflammation.
• Industrial processing of seed oils strips natural nutrients.
• Trans fats can form during the refining process of oils.
• Oxidation of omega-6 fatty acids creates harmful free radicals.
• Oxidative stress is linked to chronic diseases like diabetes.
• Choosing cold pressed or expeller pressed oils is healthier.
• Experimenting with different oils can improve health.
• Avoid hydrogenated oils for better heart health.
• Store oils in dark glass bottles to prevent oxidation.

In this episode, Tamara Fidler explores the question of how bad eating processed food really is, especially considering that many of us grew up on processed foods in the 80s and 90s. She defines processed and ultra-processed foods and discusses the cumulative effects of eating processed foods over time. She compares the quality and quantity of processed foods from the 80s to today and highlights the changes in additives, preservatives, and portion sizes. Tamara emphasizes the importance of making conscious choices to prioritize whole, minimally processed foods in our diets.

Takeaways

• Surviving doesn't necessarily mean thriving. The health impacts of processed foods are often subtle and cumulative, taking years or even decades to manifest as chronic conditions.
• Our lifestyles in the 80s helped counterbalance the negative impacts of a processed food heavy diet, but today our lives are more sedentary and processed foods are more prevalent.
• We now have more knowledge about nutrition and understand the importance of whole foods and the negative impact of consuming too much sugar, unhealthy fats, and sodium.
• Processed foods today are different from those in the 80s, with more added preservatives, artificial ingredients, and cheaper, lower quality fats and sugars.
• Making conscious choices to prioritize whole, minimally processed foods in our diets can make a big difference in our overall health.

In this episode, Tamara Fidler explores the history of the Body Mass Index (BMI), its limitations, and alternative measures for assessing health. She discusses how BMI was originally developed as a tool to assess the average body weight of populations, but over time, it has been used as a screening tool for individual health risks. However, BMI doesn't differentiate between muscle and fat, doesn't account for fat distribution, and doesn't consider factors like age, gender, or ethnicity. Tamara suggests alternative measures such as waist to hip ratio, waist circumference, body fat percentage, and metabolic health markers. She concludes by emphasizing that BMI is just one piece of the puzzle when it comes to assessing health.

Key Takeaways:

• BMI was originally developed as a tool to assess the average body weight of populations, not for individual health assessment.
• BMI doesn't differentiate between muscle and fat, doesn't account for fat distribution, and doesn't consider factors like age, gender, or ethnicity.
• Alternative measures such as waist to hip ratio, waist circumference, body fat percentage, and metabolic health markers can provide a more comprehensive understanding of an individual's health.
• Health assessment should consider multiple factors, including body composition, lifestyle, and overall health markers.

In this episode, Tamara Fidler discusses the difference between health span and lifespan and why it's important to consider both as we age. She explains that health span refers to the period of life spent in good health, free from chronic diseases and disabilities. Tamara highlights the importance of health span for quality of life, healthcare costs, mental and emotional well-being, and productivity and independence. She also provides tips on how to extend our health span through a healthy diet, regular exercise, mental health activities, preventative healthcare, and quality sleep.

Takeaways

• Health span refers to the period of life spent in good health, free from chronic diseases and disabilities.
• Focusing on health span is important for quality of life, healthcare costs, mental and emotional well-being, and productivity and independence.
• To extend our health span, we can focus on a healthy diet, regular exercise, mental health activities, preventative healthcare, and quality sleep.
• Countries like Japan, Switzerland, and Singapore have longer health spans due to efficient healthcare systems, public health initiatives, high standard of living, and a focus on healthy eating and active lifestyles.

In this episode, Tamara Fidler discusses whether it is more expensive to eat healthy food than junk food. She provides evidence and research on the subject and shares mindset shifts that can help navigate this issue. Tamara explains the historical shift in food production that led to the current situation and challenges we face. She emphasizes the importance of falling in love with cooking at home again as a primary shift to bring healthier, affordable food back into our lives. Tamara shares a personal story and highlights the benefits of home-cooked meals.

Takeaways

• Healthier food generally costs more than less healthy options.
• The historical shift in food production led to the current situation where it is easier, cheaper, and more convenient to purchase less healthy food.
• Falling in love with cooking at home again is a primary shift to bring healthier food back into our lives affordably.
• Home-cooked meals are less likely to contain excess salt, fat, and preservatives and are more likely to be nutrient-dense compared to frozen or fast food options.

In this episode, Tamara Fidler discusses the impact of elections on physical and mental health. She introduces the concept of election stress syndrome and explores the evidence linking elections to health issues. Tamara highlights the increase in hospitalizations for cardiovascular diseases and the rise in mental health challenges during election seasons. She provides strategies to manage election stress, including setting boundaries for news consumption, seeking support from mental health professionals, and practicing mindfulness. Tamara emphasizes the importance of educating oneself about the voting process and candidates to reduce anxiety.

Key Takeaways:

• Elections can have a significant impact on both physical and mental health.
• Hospitalizations for cardiovascular diseases increase during election periods.
• Mental health challenges, such as anxiety and depression, tend to spike during elections.
• Setting boundaries for news consumption and curating reliable news sources can help manage election stress.
• Seeking support from mental health professionals and engaging in community activities can alleviate feelings of alienation.
• Practicing mindfulness and focusing on the present moment can reduce political anxiety.
• Continuing to educate oneself about the voting process and candidates is important for informed decision-making and reducing anxiety.

In this episode, Tamara Fidler explores the intersection of artificial intelligence (AI) and health coaching. She discusses how AI, specifically chat GPT (developed by OpenAI), can be leveraged to support wellness goals. Tamara identifies four primary ways to use chat GPT for health and wellness: creating tailored meal plans, tracking progress, generating custom recipes, and accessing advanced health coaching through Health Coach GPT. She emphasizes that AI can complement human interaction and provide new avenues for achieving health goals.

Takeaways

• Artificial intelligence, specifically chat GPT, can be used to support wellness goals.
• Chat GPT can create tailored meal plans based on specific needs and preferences.
• Tracking progress is an effective strategy for long-term health behavior change, and chat GPT can help set up a customized tracking system.
• Chat GPT can generate custom recipes based on available ingredients, reducing food waste and providing guidance for dietary changes.
• Health Coach GPT offers advanced features for personalized health and wellness support.
• AI can complement human interaction and provide new ways to achieve health goals.

In this episode, Tamara Fidler discusses the all-or-nothing mindset and the importance of embracing the gray area when it comes to making changes to our health. She shares a personal story about her sister's experience with Parkinson's disease and how a health coach helped her see the possibility of feeling 10% better. Tamara explains that black and white thinking can be detrimental to our sense of self-efficacy and motivation, and provides tips for embracing the gray area, such as noticing absolutist language, celebrating small victories, and talking to ourselves like a friend. The episode emphasizes the need to eliminate absolutist thinking for lasting change and a healthy mental state.

Takeaways:

• The all-or-nothing mindset, or black and white thinking, can be a barrier to making lasting changes to our health.
• Embracing the gray area allows for more flexibility and realistic goals.
• Noticing absolutist language and replacing it with more balanced thinking can help shift our mindset.
• Celebrating small victories and acknowledging progress, even if it's not 100%, is important for motivation and self-esteem.
• Talking to ourselves like a friend and being kind and supportive can help us embrace the gray area and make healthier choices.

Chapters