No Sugar Coats

Learn how you can add potatoes in your healthy lifestyle the always vs. sometimes way.

References:

Health benefits of potatoes:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9495970/

https://www.everydayhealth.com/diet-nutrition/sweet-potatoes-vs-white-potatoes-how-do-they-compare/

NHANES survey findings on vegetable intake:
https://www.ncbi.nlm.nih.gov/books/NBK588715/

French fry information:

https://www.foodnetwork.co...

There is such thing as a "sometimes" smoothie and an "always" juice. Learn more about this is in today's episode.

References:

Cranberry juice and urinary health:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8412316/

https://pubmed.ncbi.nlm.nih.gov/37068952/

Vitamin C and immune health:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8264544/

https://www.tandfonline.com/doi/pdf/10.1080/09637486.2024.2303...

Not all carbs are created equal. Learn why in today's episode.

References:
Complex carbohydrate health benefits:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505863/

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates

https://www.bmj.com/content/361/bmj.k2340

Low Carb Diet Health Effects:

https://now.tufts.edu/2022/05/06/truth-about-low-carb-diets

https://www.nature.com/articl...

References:

Habits:

https://www.healthline.com/health/the-science-of-habit#1

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0234097&utm_source=npr_newsletter&utm_medium=email&utm_content=20201229

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9117234/

Dopamine detox:

https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fad-2020022618917

https://www.medical...

References:

Mental Health and Disordered Eating:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10044389/

Groups at Most Risk for Disordered Eating:

https://pubmed.ncbi.nlm.nih.gov/25312748/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7918293/

https://pubmed.ncbi.nlm.nih.gov/35799224/

https://pubmed.ncbi.nlm.nih.gov/36832508/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7746069/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC67777...

References:

Unhealthy food rules:

https://www.npr.org/2021/12/23/1067210075/what-if-the-best-diet-is-to-reject-diet-culture

https://nutrition.arizona.edu/news/2020/07/food-rules-what-are-they-how-we-challenge-them

Good food rules:

https://pubmed.ncbi.nlm.nih.gov/29779673/

Disordered eating:

https://mcpress.mayoclinic.org/nutrition-fitness/what-is-disordered-eating-and-when-does-it-become-an-eating-disorder/

https://eatingdi...

References:

How to understand and identify hunger cues:

DeVille DC, Erchull MJ, Mailloux JR. Intuitive eating mediates the relationship between interoceptive accuracy and eating disorder risk. Eat Behav. 2021 Apr;41:101495. https://pubmed.ncbi.nlm.nih.gov/33713922/

https://extension.usu.edu/nutrition/research/learning-listening-hunger-fullness-cues

https://www.hsph.harvard.edu/nutritionsource/intuitive-eating/

https://www.pennmedic...

References:

Healthy Eating principles:

https://pubmed.ncbi.nlm.nih.gov/36871888/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071223/

Dietitian statistics:

https://www.jandonline.org/article/S2212-2672(21)01258-2/fulltext

Carbohydrates:

https://www.ncbi.nlm.nih.gov/books/NBK459280/

Protein:

https://pubmed.ncbi.nlm.nih.gov/26797090/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/

https://www.ncbi.nlm.nih.gov/b...

References:

Brown, B. (2017). Braving the Wilderness. Vermilion.

Garcia R. Neurobiology of fear and specific phobias. Learn Mem. 2017 Aug 16;24(9):462-471.

https://statmodeling.stat.columbia.edu/2019/01/28/bullshit-asymmetry-principle/

Rand DG, Epstein ZG. Risking your life without a second thought: intuitive decision-making and extreme altruism. PLoS One. 2014 Oct 15;9(10):e109687.

Rand DG. Cooperation, Fast and Slow: Meta-Analy...

References:

Anxiety and changes in eating habits:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7642959/

Anxiety and hunger:

https://www.nature.com/articles/s41598-021-94279-1

Food insecurity and psychological health:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7282962/

Fear of food survey:

https://pubmed.ncbi.nlm.nih.gov/34798226/

Human fear conditioning:

https://www.nature.com/articles/s44159-023-00156-1

...

References:

Weight cycling:

https://journals.sagepub.com/doi/10.1177/10497323231221666

https://pubmed.ncbi.nlm.nih.gov/38172475/

Healthy relationship with food:

https://www.psychologytoday.com/us/blog/how-healing-works/201905/5-ways-build-positive-relationship-food

https://eatwell.healthy.ucla.edu/2020/02/03/building-a-healthy-relationship-with-food/

Dietary supplements:

https://newsroom.clevelandclinic.org/2024/02/19/cleveland-c...

References:

Healthy meal prep tips:

https://www.heart.org/en/healthy-living/healthy-eating/cooking-skills/cooking/how-to-cook-healthier-at-home

https://www.goodhousekeeping.com/food-recipes/a28377603/how-to-meal-prep/

https://www.nutrition.gov/topics/shopping-cooking-and-meal-planning/meal-prep-and-cooking-tips

https://health.clevelandclinic.org/a-beginners-guide-to-healthy-meal-prep

Cooking tips:

https://www.tasteofhome.com/reci...

References:

Healthy eating research:

https://newsroom.clevelandclinic.org/2023/02/01/americans-cite-cost-of-heathy-food-as-biggest-barrier-to-a-heart-healthy-diet-according-to-cleveland-clinic-survey/

https://pubmed.ncbi.nlm.nih.gov/30851840/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9967271/

https://www.heart.org/en/health-topics/diabetes/prevention--treatment-of-diabetes/how-to-eat-healthy-on-a-budget

https://www.ncbi.nlm.nih....

References:

Foundation definition:

https://www.oxfordlearnersdictionaries.com/us/definition/english/foundation

Changing mindset:

https://news.stanford.edu/report/2021/09/15/mindsets-clearing-lens-life/

Life purpose:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7730675/

Social media use:

https://www.pewresearch.org/internet/2024/01/31/americans-social-media-use/

https://www.psychologicalscience.org/news/2024-february-perspecti...

References:

Sleep and health:

https://pubmed.ncbi.nlm.nih.gov/37019662/

https://www.ncbi.nlm.nih.gov/books/NBK526132/

https://www.ncbi.nlm.nih.gov/books/NBK547676/

https://pubmed.ncbi.nlm.nih.gov/38127505/

https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep#:~:text=Sleep%20is%20important%20to%20a,up%20while%20you%20are%20awake.

https://www.sleepfoundation.org/how-sleep-works/w...

References:

Exiting unhealthy relationship resources:

https://www.thehotline.org/search-our-resources/#tab-id-1

https://ncadv.org/learn-more/get-help/financial-education

https://www.womenshealth.gov/relationships-and-safety/domestic-violence/leaving-abusive-relationship

https://www.unitedway.org/our-impact/featured-programs

Impact of unhealthy workplace on health:

https://www.apa.org/topics/healthy-workplaces/toxic-workplace

http...

References:

Walking health benefits:

https://pubmed.ncbi.nlm.nih.gov/37495893/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9798720/

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

https://pubmed.ncbi.nlm.nih.gov/38050034/

Walking resources:

https://walkathome.com/

https://howdyhealth.tamu.edu/starting-a-walking-program-a-12-week-plan/

https://worldwalking.org/

https://tools.silversne...