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Navigating Nourishment Podcast

De: Nourish Coaches
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  • Resumen

  • In the Navigating Nourishment Podcast, Debbie and Wendy talk nutrition, tackle trends, answer niggling questions, interview thought leaders and foodies, and help you navigate the world of health.
    © 2014-2022 Nourish Coaches
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Episodios
  • Fiber is Preventive Medicine

    Fiber is Preventive Medicine
    Jul 18 2024
    It might not be a sexy topic, but the value of fiber is preventive medicine! In this Navigating Nourishment podcast, Wendy and Debbie discuss the importance of fiber in our diet, highlighting its various health benefits, including preventing constipation, lowering cholesterol, promoting gut health, and providing prebiotics. They emphasize the importance of increasing fiber intake through whole foods, a gradual approach, and tracking fiber intake to maintain optimal health resilience. Link to the Grams of Fiber in Foods https://nourishcoaches.com/wp-content/uploads/2024/07/Fiber-is-Preventive-Medicine.mp3 Transcript Wendy 00:00 Welcome to Navigating Nourishment. We are national board certified health and wellness coaches. And we know everybody wants to look feel and perform their best - your hosts included. And so on today's Navigating Nourishment podcast, we're going to be talking about fiber, the preventive medicine. We all know that fiber is good for us - but because we don't lump it in with carbs, proteins and fats, we often forget about it. So we want to highlight the benefits of fiber and how good it is for us. Debbie 00:37 In doing a little bit of research for this podcast, of course, it reminded me and probably you too, Wendy, I can still add more fiber! We defiantly benefit from these podcasts, too. So today, we're going to be talking about how fiber is considered a preventive medicine because of its many health benefits. Wendy 01:01 The definition of fiber: a type of carbohydrate that the body can't digest. And we'll dive into that a little bit more, Debbie 01:11 There are three types, you might know two, but there are three: soluble fiber, insoluble fiber, and prebiotic fiber. Wendy 01:21 We're just going to drive home the importance of fiber in our overall diet, and how we will all be eating more fruits and vegetables and nuts and whole grains after this podcast. Adequate hydration is crucial when increasing fiber, water helps fiber move through digestive system. Debbie 01:33 Right after this podcast probably because it's going to be lunchtime for me. So let's dive into those benefits. The one that's most obvious, and the one most people think about probably is our digestive health and fiber adds bulk to our stool, it makes it easier to pass our bowel movements, which prevents constipation, obviously. But it also absorbs water. And so if you have loose stools and you're on the other side of constipation, fiber helps absorb water to solidify our stools. So it's good either way. Wendy 02:07 And I wanted to jump in here too, and just say that many people define constipation as not having a bowel movement every single day. There might be some controversy about that, because we are all individuals. Most people who don't have a bowel movement every day are constipated. Debbie 02:31 Right, and it doesn't always mean that you're uncomfortable, it just might mean that you're backed up. And that might not necessarily be uncomfortable. Wendy 02:39 Fiber helps reduce the risk of hemorrhoids, diverticular disease, and colorectal cancer. Debbie 02:50 I've heard of people having these issues in my peer group recently. Some fiber ferments in the colon, and that prevents colon diseases. So that's another good reason what we need to get fiber in there for its fermentation benefits. Wendy 03:12 Fiber also catches things, it's kind of a clearing house, it helps pull harmful elements out of our body into the waste, maybe it's allergens or hormone byproducts, which was new to me in this recent research. Fiber also helps eliminate environmental toxins. So the fiber helps if you know there are some environmental toxins that we can't necessarily control, like neighbor's spraying Roundup and mosquito repellent and that sort of thing. I can't control what my neighbors do.
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    17 m
  • Menopause Matters

    Menopause Matters
    Jul 5 2024
    There are unexpected health issues post-menopause. In this latest episode of Navigating Nourishment, we speak candidly about our personal experiences with menopause. We acknowledge the lack of education our doctors are given in medical school and the lack of research on women’s health that has lead to the chaos women feel during this prominent time of life. As you know, hormone levels rapidly fluctuate, but you might not know that makes bloodwork almost useless. We emphasize the unique challenges of each individual’s experience and stress the importance of communication and understanding among women going through menopause. As always, we advocate for dialing in to our Five Foundations of Health. TRANSCRIPT (edited for readability) Debbie 00:15 It's about our take on what we know about the health and wellness industry and what, how to sort through it all. Because it's not only is it confusing, but it's misleading. And we want to help people out trying to understand what's going on with their health. Wendy 00:32 We need to be more of an advocate for ourselves, we often give away the decision power to other people. And so we're here to coach people along and help them really take care of themselves. We're the person who knows our body best, right? Our doctors and our coaches and our chiropractors and acupuncturists don't know us better than we know ourselves. But they can help. As long as we're really good communicators. Debbie 01:01 That's right. And that's how we help people out exactly. Wendy 01:03 Specifically for this podcast, we want to make sure everyone knows we're not doctors, we don't diagnose, treat or cure, we are here to have a conversation with people about their health. Debbie 01:17 And a lot of it is our own interest in it because of what's going on with our own health and our clients health. So we come to you with real anecdotal stuff. But again, we're not. We're not doctors. So whatever information we have, we want you to be curious about and to check it out on your own as well. So you came in this morning, Wendy, not feeling so great. And this isn't the first time in the last few weeks. It's been a couple of times, at least Wendy 01:47 I had a really bad migraine and now I've got a migraine hangover. I got off the phone with a client and bam, it hit me out of the blue. No warning. And it was a tough sleep for me last night. And it's still kind of lingering. I'm asking myself, Why is this happening again? Debbie 02:13 I've been saying that all the time that I have a whole list of odd little things that have been happening, having to do with my hands hurting, having trigger finger, having higher cholesterol and blood pressure numbers, weird things. Considering all the practices that I do in my life – I’m fit, I eat really nourishing foods. I have low stress. I'm doing all the things that I can do to support my health. And you wouldn't know it by what's going on in my body right now. Wendy 02:48 Similar here - my heart rate is sky high when I run, which is really disconcerting – but only sometimes. And I've got these cramps that are just like, out of the blue. I'll just be sitting there or I'll be walking and I'll get this random cramp. And it's just, it's unusual. Debbie 03:09 It is very disconcerting. And it's frustrating. You know what, nobody told us!!! Nobody told us that this is so normal for being postmenopausal. Wendy 03:24 Post menopause is a big subject and we've been diving into different research, reading new books and trying to get to know ourselves a little bit better. Trying to understand where the brain fog and frustration is coming from and just not completely feeling like ourselves. Debbie 03:48 Exactly. There is a lack of menopause training in medical school, for sure. And there's a lack of research done on menopause. I mean, the numbers are insane.
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    15 m
  • Five Essential Elements for a Nourishing Summer

    Five Essential Elements for a Nourishing Summer
    Jun 21 2024
    In this Navigating Nourishment Podcast, Debbie and Wendy discuss the essential elements for a nourishing summer. They emphasize the importance of connecting with nature, practicing mindfulness, and prioritizing self-care through activities like napping, movement, and socializing. Debbie highlights the natural cravings for sweets during the summer and suggests replacing them with fresh fruits from local farmers markets. Wendy stresses the significance of sleep in the longer days and shorter nights and provides a practical tip for improving sleep quality. Transcript Debbie 0:06 We are health and wellness coaches and we wanted to kick off this podcast, saying that coaches are a little bit different than, say, your doctor, or nutritionist who tells you what to do - we offer prescriptive. Wendy: 0:23 We work hand in hand with you, and really sit down and look at your entire life and see where you could make mini tweaks to get to feeling better. Because we want to live a really long life. And we want the vitality to go along with it! Debbie 0:42 Definitely. And one of the biggest things we do as coaches is: we're your accountability coaches. And that's where people really have struggles, because everybody knows what to do for the most part, and they know they need new habits or to get rid of old habits. Having someone that you have as an accountability person is wonderful. How do we do it!? We use our Five Foundations of Health. And today, we're going to be talking about Summer Tips paired with our Five Foundations. Wendy 1:20 At the time of this recording, we have just celebrated the summer solstice - the longest day of the year. And so we wanted to frame this podcast around very specific tips for the summer. Nutrition and Sweet Cravings Debbie 1:37 Our first foundation is Nutrition. We want to talk about your sweet cravings in the summer. Wendy 1:45 I know I have them and it's natural to have them. Debbie 2:06 We often go towards things like iced coffees with a lot of stuff in them. Or ice cream, for example. And it's not that we don't eat those ourselves. We love them. Wendy 2:07 And there are tons of fruits now that are just popping like crazy. We just got through strawberry season and now we are in blueberry season - and we're headed into stone fruit season soon. Debbie 2:20 The whole reason we crave sweets is because we need energy. And we need our most energy in the summertime because we're so active, and there's so many things to do. And our days are long, and we need extra energy to get through these long days to be productive. So we crave sweets a lot in the summertime. Fruits are essentially what we crave. So we want you to think about that the next time ice cream pops into your mind. Maybe you can grab a handful of blueberries and see how that makes you feel. Wendy 2:55 Play around. Get curious. Debbie 2:59 And check out your farmer’s markets because they're going to have the most local and the most fresh fruits available. Oh, I'm so excited for this ongoing fruit season in the summer. It's like it's almost too much! NJ Farmer’s Market Guide Wendy 3:12 It is! We have a family tradition to go blueberry picking and we go really early in the morning. You're out there with all the birds and everything. And every now and then one pops in your mouth while you're out there. Debbie 3:30 Yeah, definitely. Here is our local, favorite blueberry picking place: Emery’s Farm https://emerysfarm.com/ Wendy 3:37 Our second foundation of the Five Foundations of Health is Sleep. Sleep - mask up Debbie 3:42 Yes. Sleep. It's ever elusive to so many people. Wendy 3:47 Yes it is. And like all of our Foundations, we want to bring awareness. For this particular one, we wanted to give a very specific and practical tip.
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    11 m
Ejercicio y Actividad Física Hygiene & Healthy Living
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