Lettuce Explain

Our mission here is simple, to entertain and educate you on all things nutrition and wellness. We’re here to help you understand the wildly curious world of nutrition and wellness one episode at a time.
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Lettuce Explain


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Jun 19, 2018

IN THE NEWS:  People who eat an egg just about every day may have a lower risk of heart attack and stroke than individuals who don't eat eggs at all.  Also, consumer food choices can help reduce greenhouse emissions contributing to climate change.  

MAIN:  The Power of Antioxidants.  Antioxidants are man-made or natural substances that may prevent or delay some types of cell damage from free radicals. Antioxidants are found in many foods, including fruits and vegetables and some studies show that people with low intakes of antioxidant-rich fruits and vegetables are at a greater risk for developing chronic conditions.

TRIVIA:  How many Americans go on diets each year?

LISTENER QUESTION:  Is it necessary to rinse quinoa before you prepare it?

Jun 5, 2018

IN THE NEWS:  A new batch of startup companies are trying to drive a revolution in lab testing by letting you skip the doctor and test for food sensitivities, fertility, sleep hormones and even vitamin deficiencies. Do these DIY medical tests promise more than they can deliver?  Also, new research now suggests that consuming less dietary fat after being diagnosed with breast cancer may significantly improve a person's survival rate.

MAIN:  IBS and the Low FODMAP Diet.  Irritable bowel syndrome is the most common gastrointestinal condition worldwide.  A newer proposed therapy for IBS, called the low FODMAP diet, is gaining popularity with some research in support of its effectiveness.  

TRIVIA:   What vegetable is pretty much immune to any form of preservation?

LISTENER QUESTION:  I don’t drink milk, should I take a calcium supplement?



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May 22, 2018

IN THE NEWS:  Resistance exercise training (RET), such as weightlifting and strength training, is associated with a significant reduction in depressive symptoms.  Also, exercise changes the brains and sperm of male animals in ways that later affect the brains and thinking skills of their offspring.  

MAIN:   Healthy Eating on a Budget.  We all struggle with balancing health and our check books. How can we eat healthy meals and snacks throughout the week without breaking the bank? We discuss several ideas that can help with this.

TRIVIA:  Why do some people love cilantro while others think it tastes like soap?

LISTENER QUESTION:  I have been diagnosed with acid reflux, what are some tips to help control the symptoms?


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May 8, 2018

IN THE NEWS:  A new study links sitting too much with memory problems in middle-age and older adults.  Also, should babies and kids take probiotics?

MAIN:  The Wheat Belly diet.  This diet is based on the book Wheat Belly written by William Davis, MD.  We discuss some of the pros and cons of this diet and whether it works or not.

TRIVIA:  What is Oklahoma’s state vegetable?

LISTENER QUESTION:  What is the Glycemic Index?



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Apr 24, 2018

IN THE NEWS:  Unintended weight loss, is the second-highest predictor for some forms of cancer, according to an analysis of studies. Also, when someone ate the world’s hottest pepper, he ended up in a lot of pain and went to the hospital with “Thunderclap Headaches.”  

MAIN:  Nutrition, Exercise, and Bone Health.  Bone health is a combination of many factors.  We discuss many of these factors, including exercise, protein, calcium, vitamin D, Vitamin K, Magnesium, Potassium, Vitamin C, B Vitamins and Carotenoids.   

TRIVIA:  Why does your urine smell after eating asparagus?

LISTENER QUESTION:  What type of protein powder should I put in my smoothie?

Apr 10, 2018

IN THE NEWS:  A report showed 27.6% of Americans are physically inactive and 43% of inactive people said having someone to do an activity with would make them more likely to participate.  Also, grilled or well-done beef, chicken or fish may raise the risk of developing high blood pressure among people who regularly eat those foods.

MAIN:  Triglycerides Matter.  What do you know about triglycerides?  We discuss what triglycerides are, how they are measured, dangers of high levels and different treatment options.  

TRIVIA: Is pineapple, based on its name, related to an apple or a pine cone?

LISTENER QUESTION:  Is salad dressing bad for you?

Mar 27, 2018

IN THE NEWS:  Ikea adds plant based hot-dog to menu and customer are pumped.  Also, the latest in a series of lawsuits filed against kombucha brand Health-Ade challenging sugar and alcohol levels.

MAIN: The Mediterranean Diet.  Rich in vegetables, fruits, legumes and fish, with little red meat, and with most fat being monounsaturated and coming from olive oil and nuts, the Mediterranean diet has been promoted as one of the healthiest ways to eat. It also encompasses a vibrant way of living — cooking at home, enjoying family meals and being active.  

TRIVIA:  What the heck is corn?  Is it considered a grain or a vegetable.  

LISTENER QUESTION: I have an allergy to MSG, what foods should I avoid?

Mar 13, 2018

IN THE NEWS:  A new study finds that the key to weight loss is diet quality and not quantity.  Also, Beyonce advocates a vegan diet to her 112 million Instagram followers.  Is this for real?

MAIN:  Do you love some of the unhealthiest foods?  We discuss some extremely unhealthy foods and explain why. The extent of unhealthiness may surprise you.

TRIVIA:  Which has more calories, a cup of strawberries or a cup of watermelon?

LISTENER QUESTION:   My son plays high school basketball, and many of his teammates drink energy drinks. Are they safe for teenagers?


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Feb 27, 2018

IN THE NEWS:  Eating slower is tied to lower obesity risk, reduced BMI and waist circumferences in patients with Type 2 Diabetes.  Also, researchers calculate that standing instead of sitting for six hours would use an extra 54 calories a day.

MAIN:  The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet.  The diet forces the body to burn fats for energy rather than carbohydrates and causes the body to release ketones into the bloodstream.  Although in the short term the ketogenic diet may aid in weight loss, long-term adherence to this high-fat, low-carbohydrate plan may be detrimental to heart health and emotional well-being.  We discuss the pros and cons of this trending diet.

TRIVIA:  How many pounds of chocolate are purchased in the US during the week of Valentine’s Day?

LISTENER QUESTION:  Should I take MCT to help with weight loss?



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Feb 13, 2018

We interview Kathryn, author of the website-Family Food on the Table!  She is a health and nutrition editor, wife, mother of two little kids, and devoted food and health nut.  Kathryn says that you’ll find lots of easy, healthy recipes to make cooking at home possible, even on the busiest of days. You’ll be inspired to get in the kitchen and cook more.

In addition, we highlight some of her article/resources:

- The Top 5 Reasons to Cook at Home

-30 Easy Healthy Family Dinner Ideas

-30 Easy Self Care Ideas

-10 Fridge and Freezer Essentials for Home Cooking

-10 Pantry Essentials for Home Cooking

--Best Foods to Take to a New Mom

-Raising Healthy Eaters

-Healthy School Lunch Ideas 20+ Sandwich spreads

-Healthy Quick Kid Friendly Meal

-Casual Veggie Cookbook

Check out her site


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Jan 30, 2018

TRIVIA:  Did you know that you are actually just 10% human?

IN THE NEWS:  If you’re allergic to eggs, you’re all clear to get a flu shot this year, according to new guidelines.  Also, Gwyneth Paltrow's Goop website recommends a $135 coffee enema and it's a really bad idea.

MAIN: New high blood pressure guidelines which lower the definition of high blood pressure.  High blood pressure should be treated earlier with lifestyle changes and in some patients with medication – at 130/80 mm Hg rather than 140/90mm Hg.  You can lower your blood pressure with the following lifestyle changes:  

  1.  Losing weight (if you are overweight or obese) 
  2.  Quitting smoking
  3.  Eating a healthy diet, including the DASH diet (refer to episode 004 for for details about the DASH diet)
  4.  Reducing Sodium
  5.  Regular Exercise
  6.  Limiting Alcohol
  7.  Monitoring Caffeine
  8.  Reducing your STRESS!!


Is it better for my overall health to get eight hours of sleep per night during the week but not have time to exercise, or to get six and a half to seven hours of sleep per night and fit in a morning workout?

Jan 16, 2018

Trivia:   How many calories and grams of fiber are in 1 medium avocado?

Main:  In the News Compilation Part 3.  

  • Can eating fish make kids smarter?  Kids who ate fish at least once a week had intelligence quotients, or IQs, that were nearly 5 points higher than the IQs for kids who ate less fish or none at all, the study found.  
  • ‘Raw water’ is the latest health craze. Here’s why drinking it may be a bad idea.  
  • Is it better to cook with coconut oil or olive oil?  
  • Exercise alters our microbiome.  Is that one reason it’s so good for us?

Listener question: I’ve heard that drinking bovine colostrom will improve performance and prevent me from getting sick. Is this something I should try?

Jan 2, 2018

With the start of a New Year, we talk about key strategies to making it a GREAT year. One of those key strategies is setting goals. This not only allows you to take control of your life's direction; it also provides you a benchmark for determining whether you are actually succeeding.  We discuss an article by Jeffrey Hayzlett titled The Five Golden Rules of Goal Setting:  1. Set goals that motivate you.  2. Set SMART goals.  3. Write down your goals.  4. Put a plan in action.  5. Work the plan.A goal properly set is halfway reached.” —Zig Ziglar

Dec 19, 2017

Trivia: Where and when did Gingerbread Houses originate?

In The News:  Health experts say plant-based milks shouldn’t be the main beverage for young children. Also, the growing toll of our ever-expanding waistlines.  

Main-Top Weight Loss Hacks. Tis the season for weight gain, so we discuss some of the top methods to counter this. You gotta hear these.

Listener Question: What are some healthier dessert ideas?

Dec 5, 2017

In The News-Can a 70-year-old have the arteries of a 20 year old?  Also, the FDA is making decisions about which 26 ingredients count as fiber on a food label.  

Main-What Every Athlete Needs To Know About Electrolytes. Electrolytes are minerals that have an electrical charge and play a central role in the body’s fluid balance. They’re necessary  for proper hydration, acid-base balance and preventing muscle cramps. They’re especially important during exercise because electrolytes like sodium and potassium are  easily lost in sweat. Unfortunately, a deficiency in electrolytes can cause muscle cramping, fatigue, weakness, tingling, or confusion–none of which are pleasant during your workout!

Listener Question-What is the normal transit time to have a bowel movement?

Trivia-Is a strawberry really a berry?

Nov 21, 2017

Intro- We tried Raw Rev’s protein bars- find out what we think!

In The News- Losing or gaining weight to be able to perform your best in sports can be a common practice among young athletes, what harm could come of this and what is the best way to regulate your children’s weight? Also, a new study finds herbal supplements are linked to causing liver damage.

Main- Soy- we have all heard it may cause cancer or men to grow breasts. Is any of this true? What are soy’s benefits, how much should we eat, and what are the best products to eat?

Listener Question- Is krill oil a good substitute for fish oil supplements?

Trivia- What spice has anti-inflammatory effects and may help protect against Alzheimer’s?

Nov 7, 2017

Myth #1:  Superfoods are exotic and expensive.

Myth #2:  Being slim means you’re healthy.

Myth #3:  Vegetarians and vegans don’t get enough protein.

Myth #4:  You should avoid all sugar-even fruit.

Myth #5:  Soy is full of female hormones.

Myth #6:  You need to ban carbs to lose weight.

Myth #7:  The diet that works for models/celebs will work for you.

Myth #8:  Natural sugar isn’t sugar.

Myth #9:  High-fat foods are bad for you.

Myth #10:  Mixing carbs with protein and fat is bad for digestion.

Based on an article written by By CHRISTY BRISSETTE, RD, 


Oct 24, 2017

Intro- We tried I Heart Keenwah’s products- find out what we think!

In The News- Is it safe or beneficial to consume your placenta after giving birth? Most doctors do not feel comfortable recommending this as there is no clear answer on its benefits and there have been shown to be negative outcomes. Also, what is hydroponics? Could it be the future for farming and are hydroponically grown produce safe and equally nutritious?

Main- Could intermittent fasting be the answer to improved health and weight loss? Who could benefit from intermittent fasting and which individuals shouldn’t try it? Studies have shown those who maintain an intermittent fasting plan do lose weight, but is it for you and what are potential risks?

Listener Question- Is decaffeinated coffee and tea safe and good for you?

Oct 9, 2017

In The News- Did you know that college students who had regular weigh-ins didn’t have weight gain, and those who checked their weight daily even lost pounds.  Also, the organic industry is suing the government, demanding that the USDA implement new rules that require organic egg producers to give their chickens more space to roam.

Main-What are processed foods?  Did you know that some processed foods are actually good for you?  The trick is to distinguish between foods that have been lightly processed versus heavily processed. The American Institute for Cancer Research reports that fewer than half of Americans recognize any link between processed foods and cancer.

Listener Question-Are Lean Cuisine frozen dinners a good choice?

Trivia-What is the most-consumed fruit in the world?

Sep 26, 2017

We recently tried some Love Grown Products and were impressed with the taste and ingredients.  You might be interested in trying them.  

Main-Dr. Pamela Fergusson joins us in the studio for a candid discussion about Veganism.  Dr. Fergusson is a Registered Dietitian with a PhD in nutrition, and over 15 years of experience with changing lives through better nutrition.   She loves to spread the message of plant-based positivity, and her whole household is plant-based, including her husband and 4 kids.

In this show, we cover a large variety of topics related to the vegan diet.


Sep 12, 2017

In The News-Did you know that exercise can help you have better hearing and fewer colds?  We discuss some of the SURPRISING benefits.  Also, an interesting study out of BYU indicates that compounds in cocoa may help delay the onset of type 2 diabetes.

Main-Is Apple Cider Vinegar a Magical Elixir?  We discuss practically every claim about apple cider vinegar and what the research reflects.

Listener Question-Is Sushi healthy for you?

Trivia-How did pound cake get its name?

Aug 29, 2017

In The News-New peanut allergy research is promising.  What is Reverse Dieting?  Is it the key to weight maintenance?

Main- Building Muscles.  We cover everything from why you should build muscles to how to do it.  

Listener Question-Can microwaving your foods and beverages cause cancer?

Trivia-What potentially fatal compound is found in the pit/seeds of many stone fruits (cherries, apricots, plums, apples and peaches,) and even raw cassava root?

Aug 17, 2017

Intro-Have you tried Modern Oats breakfast oatmeal cups? We tried them and liked them. 

In The News-What causes brain freeze and how can you prevent it? Also, is there a connection between brain freeze and migraines? Then, can you actually eliminate the Mummy Tummy? The results of one study are surprising.

Aug 1, 2017

Intro-Munchery, Sun Basket and HelloFresh-are these food companies the way of the future?

In The News-Even though we are fascinated by competitive eaters, what are the risks of eating 80 chicken nuggets or 73.5 hot dogs and buns in 10 minutes?  We discuss some of the potential risks and what is involved in the training for these athletes. Have you tried Matcha yet?  Is it really healthy?  It seems to be the big craze right now.

Main-Do detox diets and cleanses really work?  What is a detox?  Which toxins are eliminated?  What are the beneficial aspects, safety or potential side effects of these diets? 

Listener question-What exactly is the Hemoglobin A1c test?

Trivia-Americans typically eat what percentage of their recommended intake of vegetables?

Jul 18, 2017

Intro-Tammy’s trip to San Francisco and Yosemite and Kelly tries hot pilates.

In The News-Which is better, Vitamin D2 or D3?  New research might surprise you. What about the Stevia sweetener?  We discuss its origin, sweetness and what the research indicates thus far.  

Main- Probiotics are the "good" bacteria — or live cultures — just like those naturally found in your gut.  They also have a variety of effects in the body, and different probiotics may act in different ways.  We discuss medical conditions that probiotics are used for and the most natural forms of probiotics.  Then we cover prebiotics and their link to probiotics.  Should we purchase pills or focus on foods to incorporate prebiotics and probiotics in our diet?

Listener question-Is drinking charcoal or taking charcoal supplements to detox your body safe and something we should be doing?

Trivia-What condition causes spoon-shaped nails?


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