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
  • What’s 100 Calories?

    What’s 100 Calories?
    Jun 7 2024
    https://nourishcoaches.com/wp-content/uploads/2024/06/Whats-100-Calories.mp3 This podcast was inspired by clients asking us: "Are 100 calorie snack foods ok to eat?" It got us thinking - What makes up 100 calories of snack food? Here is our answer. In this Navigating Nourishment Podcast, Wendy and Debbie discuss the importance of prioritizing nutrient-dense snacks for sustainable health. Debbie highlights the manipulation of taste buds by the processed food industry, leading to false cravings. Wendy emphasized the importance of choosing snacks that provide a good balance of nutrients. They compared and contrasted various snack options, including blueberries, radishes, and cheese, and encouraged listeners to prioritize whole, nutrient-dense foods for optimal well-being. Transcript Debbie 0:01 I was out and about the other day, and I overheard a conversation - a couple of women talking about calories. They were talking about choosing between a couple of different foods because one had more calories, and one had less calories. The foods that they were talking about, to me were not the most nutritious choices. And it made me think about how people focus on calories without thinking about the difference between one calorie means next to another kind of calorie. Wendy 1:17 We've been trained to talk about all food being equal, and it's just about calories in and calories out - as an energy expenditure, and it's so much more rich and nuanced. And this, I think, is where a lot of the confusion and difficulty comes with people and we want to simplify it by sharing some really interesting data. Debbie 1:45 Exactly. In talking about the different foods that are of the same amount of calories, you can get very different effects in your body. And and it doesn't come down to losing or gaining weight necessarily, because what happens in your body is so different when you eat one thing next to another one. Wendy and Debbie discuss the nutrient density of different foods, highlighting the difference between 100 calories of real food versus ultra-processed foods. Wendy 2:18 Absolutely. Some foods are more easily broken down. The calories in their whole food form act differently once they're broken down inside our body. So there are so many layers to how our body absorbs and processes foods. That's where the confusion is. So let's come back to what is nutrient dense. What gives your body the language and the fuel and the energy to turn it into the skin and blood and energy. We are walking food. Debbie 2:53 We are what we eat. And besides that, 100 calories of one food versus another one can fill you up and make you feel satisfied and make you feel really good. And another 100 calories keeps you jonesing for something else 20 minutes later because it didn't fulfill any nutrition needs. Different foods can provide varying levels of satisfaction and nutrition, despite having the same number of calories. Wendy 2:53 Satisfaction - is one of the big things we want to talk about today. Satisfaction in the palate, like on our tongue has been manipulated so much by highly processed food industry, that our dopamine receptors are all firing with this false food. Debbie 3:39 Our taste buds had been hijacked. We have a podcast about that very sadly. Wendy 3:43 So we don't know what an apple really tastes like anymore. And so some of the calories we're going to talk about, they might make us tick, give us some sort of happiness via the taste, but it gives us no energy. It gives us no strength. And it's just empty calories. Debbie 4:15 So let's just start with our little list of 10 or 11 things, right? We Wendy 4:22 We're kind of doing a comparison with this list. We aren't demonizing any of these foods or making any of them a halo food. We are simply bringing awareness to what 100 calories looks like in food.
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  • Cleaning UP

    Cleaning UP
    May 24 2024
    Debbie and Wendy share their strategies for tackling clutter in a mindful and intentional way. Debbie emphasizes starting small, dedicating five minutes a day to organizing, and promising oneself a win. Wendy highlights the importance of having an accountability partner and taking small steps towards a goal. Both agreed that letting go of unnecessary items can lead to a more organized and peaceful living space, and that clutter can contribute to anxiety. Transcript Debbie 00:39 It is spring as of this recording. Wendy 00:43 And we have lots of clients talking about cleaning up. Debbie 00:48 Yeah, cleaning up clutter, getting rid of stuff. Wendy 00:54 Too much stuff truly causes anxiety. There's a direct connection with piles of stuff. And it might be wonderful stuff. It might be valuable stuff. It might be wonderful memories. But stuff accumulated in corners and drawers and in closets can cause anxiety, it can really stress us out. When we're stressed, our hormones get all wonky, our metabolism gets all wonky. Debbie 01:31 Let me step back for a moment, because this is such a natural human trait to collect stuff. I always go back to our roots back in the day, 100,000 years ago, when we didn't have a lot of stuff. And so we had the urge to collect things that we needed to live and survive. That is built into our DNA and we still haven't evolved out of that. And so we end up with too much stuff. It's just this human nature to do it. And before we know it, we look around and we're like, How did we get here? Wendy 02:09 We have a couple of clients who have inherited stuff from grandparents, and then parents, and it's hard to go through someone else's stuff, let alone your own. So when we're in the sandwich generations, you know, maybe the kids haven't left yet, and their rooms are still full of all their stuff. Maybe we have boxes of kids memorabilia, their arts and crafts projects, or their report cards and that sort of thing. I know, my mom and dad are doing a lot of purging themselves. And I got a box full of that material. And I was going through it. It really held some fond memories. So I took a couple pictures. And then I got the shredder out and it felt really good. Debbie 03:03 And it may not only be stuff that other people gave you, I'm looking at my home office right now. It does cause me anxiety, because it's cluttered with a whole bunch of stuff. There are some things that were handed down to me, but most of it is things that I've accumulated over the years. Our generation is between worlds in that we used to do all things on paper. And we've moved so much stuff online or on the computer or virtual stuff that I don't know why I'm still holding on to so much paper. But it's there, there's so many things that I just need to let go of. It's a powerful practice to let go. And I think it's something that is always a message in my mind - in so many different areas, not just about stuff, but letting go. And it always always, always feels good. Wendy 04:02 It does feel good. And I want to go back to these piles because you and I are wired a little bit the same way. I think it's really important this conversation between paper and computer. And I'm not going to get rid of my cookbooks. Right? I might purge a couple a year, right? For cookbooks, there's so much value in holding the paper copy. And so I'm bringing that up because I'm looking around my office and I have to make some decisions. I've got these cutouts from newspapers and from magazines. I'm like, Oh, that would be a good blog post or that would be good for a podcast. It's trying to discern what's valuable, what's not and what's practical, what's not. And there's a lot of decision making. You know, there could be some decision fatigue. Yeah, that's what feels overwhelming for me when I look at my office and all the accumulation of stuff.
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  • Is Meditation Dead?

    Is Meditation Dead?
    May 13 2024
    It struck us as funny that day that one of our colleagues came in with an experience she had at a restaurant meal with friends recently. When she was talking about wellness with her friends and mentioning meditation practices, the woman declared that “meditation is dead,” meaning passe or not in style anymore. And though we laughed about the ridiculousness of it, it stuck with us. Meditation dead? Is this how some people view meditation or any other nourishing wellness practice–as something that comes in as a trend and then goes away? Of course, there are trends that come and go, usually because they are of the ilk of quick fixes. Meditation, however, is here to stay. The practice of it is older than history itself. Research indicates that it has served as a spiritual endeavor for humans since the dawn of our existence. In 2007, psychologist Matt J. Rossano suggested that rituals and meditation practices around campfires between 200,000 and 150,000 years ago played a crucial role in the evolution of human working memory. He posited that the act of "fire-gazing" not only rewired our brains but also enabled the emergence of symbolism and language, fundamentally shaping our humanity. So, in a way, meditation is in our DNA from ancestors past. In our latest podcast, we talk about our own practices of meditation and how it doesn’t really need to look or be a particular way. It takes many forms and that’s what makes it completely doable for everyone. We also mention The Wellness Hub and their weekly Wednesday meditation group open to everyone at our space in Red Bank. *Note: In the podcast Debbie makes an error in attributing a song lyric to Nirvana when it is the song "Machinehead" by Bush Here’s the transcript: Wendy 00:33 It's spring, and it's glorious out right now. And everything is popping. The flowers are just kind of making me high a little bit. Debbie 00:40 Yeah, for sure. For spring does that it's so motivating. It's so, it's so cheerful, and it gets you wanting to do a whole bunch of stuff. Wendy 00:50 Just the whole idea of renewal and birth is just really beautiful. If we pay attention, or it can feel like complete chaos. Debbie 01:00 Yes, I mean, every transition of season feels a little chaotic. But I think that the spring one is especially chaotic, because I think we all feel like we need to be productive and get a bunch of things done. Wendy 01:11 Oh my gosh, yeah. And in the winter, we're a little bit more quiet. And just the darkness leads to a little bit more quiet. But the lighter nights, it's really like I'm still supposed to be doing something, right. So true. It's harder to wind down when it's laid out. Debbie 01:31 It is That's very true. And the thing about spring, too, is I think, including me, it's a time where you want to take on new things and take on new habits and say, Okay, this is a good time to start this. Wendy 01:44 And it is it is. Debbie 01:45 That's a great time to start. Yeah. Wendy 01:48 And we have one number one thing we wanted to talk about today as a habit to start, right. And it stems from a conversation we recently had with someone who claimed that meditation is dead. It's so passe, it's gone. It's over the trend is a trend gone. The trend of meditation is gone. Yeah. And we disagree completely. Debbie 02:12 Completely! It's funny, because, yeah, there are so many health trends; there's so many things that come, don't necessarily go, but they become popular for a little while. And then everybody tries it. And then it, you know, it doesn't get it, it kind of goes away from the scope of a lot of people. But there's a core of people that continue it. Yeah. And perhaps that's what's happened with meditation is that it got really popular again. And then that popularity is kind of, you know, it's not being marketed as much by the wellness people. The fix it people aren't really marketing it anymore.
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    14 m
  • Embracing Aging: Wisdom, Movement, and Community at 90 with Patrick Edward Ryan

    Embracing Aging: Wisdom, Movement, and Community at 90 with Patrick Edward Ryan
    Apr 5 2024
    In this week's episode, we embark on a journey of timeless wisdom with the incredible Patrick Edward Ryan, a nonagenarian whose dedication to health and fitness offers a breath of fresh air in an age-obsessed society. At 90, Patrick's gym routine is not just a hobby; it's a testament to the boundless potential of embracing a healthier lifestyle at any stage in life. His stories, spanning from the soccer fields of his military days to the group exercise classes he enjoys now, prove that age truly is just a number. Patrick also emphasizes the importance of community and social connections, particularly evident in his involvement with the local YMCA. He works out maybe six days a week, where he’s almost always the only man and often the oldest man, and he forms a close-knit group known as the "spaghetti group." Additionally, we reflect on our experiences with aging, retirement, and finding fulfillment. We also explore topics such as sleep patterns, relationships with technology, the value of kindness and forgiveness, and the power of sincere compliments. Tune in to celebrate Patrick's resilience, vitality, and zest for life, offering valuable insights into aging gracefully and living a fulfilling, healthy life. Watch the YouTube here.
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    57 m
  • The Story Behind Seraphim: A Non-Alcoholic Wellness Tonic with Stephanie Bricken

    The Story Behind Seraphim: A Non-Alcoholic Wellness Tonic with Stephanie Bricken
    Mar 22 2024
    In this episode of "Navigating Nourishment," the hosts and guest Stephanie Bricken discuss her journey in creating a unique beverage called Seraphim. Stephanie shares her inspiration to create this non-alcoholic wellness tonic after experiencing negative effects from drinking wine. With a background in holistic health and a passion for creativity, she set out to develop a drink that would offer the same relaxing experience as wine without adverse effects. Seraphim is made from organic sour cherries, wild blueberries, and other botanicals like Rishi Mushroom, cinnamon, hibiscus, and cacao. These ingredients provide various health benefits, such as promoting sleep, boosting immunity, and improving gut health. Stephanie emphasizes the importance of using natural, organic ingredients and preserving the drink without any added sugars or preservatives. Stephanie's vision for Seraphim goes beyond just a drink – she aims to provide consumers with a holistic, mind-body-spirit experience that promotes overall well-being. With its unique blend of flavors and health benefits, Seraphim offers a refreshing alternative to traditional alcoholic beverages and sugary sodas, making it an ideal choice for those seeking a healthier lifestyle. Stephanie Bricken is the Founder of Seraphim Social Beverage, a woman-owned and certified member of the WBENC (Women’s Business Enterprise Council). Reach out to Stephanie www.seraphimsocialbev.com Watch on YouTube
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    39 m