Vitalita Health: Nutrition and Weight Loss Tips for Success
Welcome! I’m Lisa Henderson, creator and host of Vitalita Health. I'm an effective and empathetic Registered Dietitian experienced with helping men and women improve their diet, health and weight for the long-term. My purpose is to provide you with current, high quality information about nutrition and health to support and optimize your health. I also provide helpful tips on how you can start to effectively make these changes in your lifestyle - no matter where you're starting from. Whether you want to lose weight, reduce your risk of getting diabetes, reverse heart disease, prevent cognitive decline or simply improve your diet, this is the show for you! On the show, I dive into a variety of health topics in my interviews with experts and also in my solocasts. My focus is on nutrition but I also get into other essential aspects of a healthy lifestyle, such as physical activity, managing stress, mindfulness and sleep. Take control of your health! Listen and subscribe today. For more info about me and my services as a Dietitian, visit my website at: https://vitalitahealth.com/ I offer 1-on-1 dietitian consultations (fully covered by your insurance in most cases) over Zoom.
Episodes
Hot flashes? Insomnia? Are you a Gen-X woman who might be going through menopause or perimenopause? Listen to today's episode to gain a better understanding of what's going on with your body and how you can minimize menopausal symptoms. Certain foods contain phytoestrogens which can increase estrogen levels naturally. In this episode, discover which whole foods are good sources of phytoestrogens. Listen, learn and subscri...
Discover simple ways to shift to a more plant-based way of eating.
In this episode, RD Lisa explains what plant-based eating is, explores the multiple benefits of a plant-based diet and gives you her best tips to help you prepare to make the transition to eating more plant-based meals.
Also, visit our website to discover more valuable tips on nutrition and health!
Today's show is a re-release from my archives of a podcast episode from September 2020. It features my interview with Dr. David Maron, Director of Preventive Cardiology at Stanford. We discuss heart disease - how to manage it well and also how to decrease your risk of developing it. He also describes how stress and emotional distress affect the heart and your risks of a heart attack. And, he discusses interesting recent and u...
Confused about which fats are healthy and want to understand why omega-3 fats are an important part of a healthy diet? Listen as Registered Dietitian Nutritionist Lisa Henderson clears up the confusion with her simple, clear style. She gives a quick but thorough discussion of: their health benefits, the different types, which foods and supplements are good sources and how much you might aim to get each week.
Want to learn how to optimize your diet to get the most out of your workouts and improve your health? Today's episode is focused on performance nutrition for non-athletes, for healthy middle-age adults.
This episode features my interview with fellow Registered Dietitian Lori Anonsen. Lori has a wealth of experience in both nutrition and fitness and has a deep understanding of Sports Nutrition. She also holds Exercise ...
This episode features a re-release of my 2020 interview with Dr. Marie-Pierre St-Onge. Dr. St-Onge conducts research on: sleep, diet, weight and cardiometabolic health and the connections between them and she is the Center Director of the Sleep Center of Excellence at Columbia University Irving Medical Center.
In this interview, I learned a lot about the findings of current research into sleep. Many GenXers suffer from sle...
Struggling to get enough sleep and feel fully rested? Ready to make changes to improve your sleep? Today's episode is for you! In this episode, I discuss what I've learned about the fundamentals of sleep hygiene and I give you 5 main points to keep in mind which will improve your sleep.
Note: This podcast episode is not intended for people with sleep disorders.
Companion blog post: https://vitalitahealth...
Overwhelmed or having difficulty dealing with being diagnosed with diabetes? Or, feeling burned out or frustrated with having to manage diabetes day after day? This episode features my interview with Registered Dietitian and Certified Diabetes Care and Education Specialist, Toby Smithson. Toby has a deep understanding of the emotional effects of diabetes and the concept of diabetes distress. She offers great ideas on how to cope wi...
Want to know more about which foods are high quality sources of protein? Listen as Host and Registered Dietitian Lisa Henderson breaks it down for you. In this episode, she discusses: both animal-based and plant-based (veg-friendly) foods rich in protein. She also dives into essential amino acids - what that means and which amino acids are essential to get in your diet. And, she gives her strategies for vegans and vegetarians for g...
Curious about protein? Listen in as Registered Dietitian Nutritionist Lisa Henderson answers these questions:
Why is protein necessary for health? What is getting protein in our diet actually doing for us from a physiological standpoint? Why is it especially important right now for GenXers? We all know it helps to build muscle in the body, but it also has a wide variety of different roles beyond that which support our health.<...
Curious about mindful eating? Learn from an expert! This episode features my interview with Registered Dietitian and Mind-Body practitioner Theresa Stahl, author of the book, I’m Full: Remindful Eating Tips to Feel Great and Make Peace with your Plate. Listen as Theresa explains in depth what mindful eating is and gives practical tips for how to apply these principles in your own life to improve your health and your relationship wi...
Discover the 4 key lifestyle changes you can make to reverse heart disease as well as other common chronic diseases. An added bonus - these changes may also reverse aging at a cellular level! Learn these tips and more in Registered Dietitian Lisa Henderson's interview with noted physician and best-selling author Dean Ornish, MD.
This interview was recorded on 12/15/21 and was initially released on RD Lisa's previ...
Do you enjoy eating out but often overindulge? Want to learn how to dine out in a healthy way without sacrificing flavor, satisfaction or enjoyment of the experience? This episode is for you! Listen as Registered Dietitian Nutritionist Lisa Henderson gives her sensible, strategic tips on creating a balanced meal when dining out, avoiding overdoing it and managing your hunger level effectively - so it's not running the show!
As both a Registered Dietitian Nutritionist and a foodie, host Lisa Henderson has a unique perspective which embraces both the culinary pleasures as well as the health-supporting qualities of food.
In this 2-part episode, Lisa illustrates the most common pitfalls when dining out - tips to avoid them and effective strategies for choosing better options. Use these tips as a guide to help you truly enjoy the pleasures of dining out whi...
In Part 2 of this series on whole grains, Registered Dietitian Lisa Henderson dives into how to put together healthy, balanced meals with the right proportion of whole grains.
In this episode, she provides many examples of balanced meals and snacks that include a variety of whole grains, including one that will really surprise you! She also gives her tips for shopping for bread at the grocery store to determine if the brea...
Are whole grains a necessary part of a healthy diet? In this episode, Registered Dietitian Nutritionist Lisa Henderson argues the case for whole grains. She explains why they’re beneficial and why they deserve a second chance as an integral part of a balanced diet.
In this episode (Part 1), she provides her tips and gives a detailed description of the basics - examples of whole grains, which nutrients they contain and thei...
Learn about the powerful red carotenoid Astaxanthin in Lisa's interview with an expert in the field, Karen Hecht, PhD of AstaReal. Astaxanthin has a surprising variety of health benefits that are important for GenXers to protect their health. These include: eye, heart, brain, immune and muscle health. Learn about the research, discover which foods are good sources of astaxanthin and learn about the potential beneficial effects...
In this episode, we dive into strategies for reducing stress and anxiety in your daily life. We’ll learn about 7 habits that naturally help you feel more serene, relaxed and centered. We’ll also learn about the importance of the vagus nerve in managing stress. My guest for this episode is Dr. Anne Taylor. Anne is a stress management consultant who is trained in Jungian psychology. She has expertise with heart rate variability biofe...
Want to reduce chronic inflammation by changing the way that you eat? In this episode, RD Lisa gives you a simple, straightforward and in-depth outline of the 4 main principles of an anti-inflammatory diet. She also discusses which types of food to avoid and provides lots of examples of foods that are anti-inflammatory.
Following these principles will help you reduce your risk of many chronic conditions, including: diabete...
In my experience as a Registered Dietitian and Health Coach, I've helped many people with their weight loss goals. I've realized that there are 3 things that are important for success with weight loss and keeping the weight off long-term. In this episode, I share and discuss these 3 qualities in detail - they represent the ideal mindset for someone to be in to prepare for successful weight loss.
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