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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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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 https://www.familyfoodonthetable.com/

TWITTER:@LettuceExplain

INSTAGRAM: @lettuceexplain

FACEBOOK: @lettuceexplain

PODCAST:  http://directory.libsyn.com/episode/index/id/6185433

EMAIL: lettuceexplain@gmail.com

WEBSITE: www.lettuceexplain.com

PINTEREST:https://www.pinterest.com/lettuceexplain/

YOUTUBE: https://www.youtube.com/channel/UCWrWepJHo9M76-pgJfKByew?view_as=subscriber

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!!

LISTENER QUESTION:

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, 

@80twentyrule

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?

 

Jul 4, 2017

Intro-Have you seen the @KINDsnacks in your local store?  We tried several and overall liked them.  You wouldn’t believe how many flavors and types of products that they have.  

In The News-Surprising new research finds that teenagers were at the highest risk of being physically inactive, this group was likely to get as little exercise as seniors. Also, research finds that a yoga class designed specifically for back pain can be as safe and effective as physical therapy in easing pain.

Main-Supplements for Athletes.  Did you know that manufacturers are not required to prove a supplement is safe before it is sold, or even that it works? What does the research say about Beta-Alanine, BCAAs, Caffeine, Carnitine, Chromium Picolinate, Creatine, MCTs, Pyruvate, L-Glutamine, Multivitamins and Protein?  

Listener question-Are Chia seeds good for you?

Trivia-Is the egg shell edible?

Jun 20, 2017

Intro-Have you tried some of the products made by Kodiak Cakes?  We did, and were impressed.  

In The News-Did you know that drinking too much flavored water can do serious damage to your teeth?  We discuss the pH of flavored drinks and how both carbonation and added flavor can lower the pH level.  Next, we get technical with why a pepper makes you sweat and spearmint gum causes you to feel chilly and refreshing.  It’s quite fascinating.  

Main-All About Eggs.  We delve into ALL the details of the egg-the shell, albumen (egg white), the yolk and even the chalazae (what?).  Then we discuss nutritional composition, various egg sizes and egg color.  Did you know that the chicken’s ear lobes can give a clue to the color of egg?  We review some studies and dietary guidelines for egg intake.  Finally, with all the different types of eggs to purchase-white, brown, free range, cage free, organic, vegetarian, omega 3, pasteurized and fertilized, it can be confusing.  

Listener question-What are the best, healthiest sources of protein?

Trivia-What mineral is often found in a women’s daily vitamin, but omitted in men's and why?

Jun 6, 2017

Intro-Have you tried cauliflower pizza crust?  It's worth a try, even if your family gives you funny looks.

In The News-The average American female now has about 40% body fat.  Female body fat percentages over about 30% start to carry with them increased risks for morbidity and mortality.  Four different ways to have Forever Fat Loss are discussed.  Also, an interesting study out shows that stair walking combats fatigue better than caffeine. 

Main-Nutrition and Exercise.  What to eat before, during and after a workout.  Are carbs preferred before exercise?  What if you exercise early in the morning?  What about exercising for short periods of time versus long periods of time?  And finally, what are the recommended post-workout foods.  

Listener question-Does caffeinated gum really improve athletic performance?  The research is surprising.

Trivia-What is the minimum frequency that the American College of Sports Medicine recommends you perform stretching exercises?  Also, some previous stretching ideas that are now antiquated.  

May 25, 2017

Intro-Are cheat meals or cheat days beneficial?  Do prunes really help with constipation and if so, what about them causes their laxative effect?

In The News-Is late night eating linked to obesity?  Sitting up after eating a meal versus lying down.  Did you know that nearly 1 billion people are deficient or insufficient in Vitamin D?  What are good sources of Vitamin D?

Main-Is the Paleo diet really what our ancestors ate?  We discuss foods included and excluded and pros and cons to consider when following this caveman diet.  

Listener question-How do you know if you are drinking enough water? And is it possible to drink too much water?

Trivia-How can you tell if you are losing fat versus muscle?

May 9, 2017

Coach Lora Erickson aka "The Blonde Runner" joins us in the studio.  She loves to share her passion for health and fitness through coaching and teaching.  She recently competed in the Ironman Oceanside 70.3.  She was one of 200 invited to participate through the Women For Tri initiative because she is one of the top ranked athletes in the world.  We discuss training for races, nutrition, career hurdles and highlights and much more.  

Apr 25, 2017

Intro-Does Chipotle have healthy choices?  What is half-and-half and how does it compare to non-dairy creamer?

In The News-Have you heard of the new diet craze, a diet rich in Sirtfoods?  Is it even healthy and does it really promote weight loss?  Also, new research shows that exercise reduces classroom problems for kids with autism and ADHD.

Main-Understanding the three levels of organic claims on food labels.  What is GMO and is it safe?  Does the "natural" claim on food mean anything?

Listener question-Are natural sugars better than white sugar?

Trivia-Are there any health benefits to fertilized eggs?

Apr 11, 2017

Intro-Could wild rice be healthier than brown rice?  Drinking blends of vinegars may have some health benefits but can you stand the taste?

In The News/Main segment-How to prevent muscle loss and why you should care. The latest scientific evidence on some popular nutrition fads including juicing, coconut oil and the gluten-free diet.  Also, is dieting passe? Is obesity the new "norm?"

Trivia-Can dark chocolate really be good for you?

Mar 28, 2017

Intro-Jeopardy with a nutrition category?  Is there really a diabetic diet or is it just the 'right' way to eat?

In The News segment-Can increasing fruit and vegetable consumption improve your psychological well-being?  Also, individuals consuming gluten-free diets may have higher levels of heavy metals in their bodies.

Main segment-Demystifying the food label.  We're explaining what terms like "processed and unprocessed", "whole", "natural", "local" and "gluten-free" actually mean and breaking down the new FDA guidelines for the Nutrition Facts Label.  You might be surprised.  

Mar 14, 2017

In The News segment-Boosting metabolism with whole grains?  Also, gyms and yoga rooms are popping up in airports across the country for those long layovers.

Main segment-Why don't we hear more about this clinically proven healthy (known as the DASH) diet that lowers blood pressure and other associated risks.

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