9 Minute Nutrition

This episode is a little longer than 9 minutes, but well worth the listen! It features 3 simple strategies to improve brain health as well as 4 ways to train your mind for increased attention. (This episode also on Julie's Power Your Mind podcast.) Julie Nygard is an author, speaker and business owner. More information on Julie on her Amazon author page here.

Chocolate for breakfast??! Chocolate shop owner and Nutrition Educator Julie Nygard shares why she eats chocolate in the morning and what she likes about it. You'll learn 5 ideas on how you can incorporate chocolate into your morning routine as well. Julie owns The Chocolate Therapist all-natural chocolate shop and has also given a TEDx presentation on the health benefits of chocolate. Buy Julie's book “The Last Damn Diet” here.

Host Julie Nygard, owner of The Chocolate Therapist chocolate shop and author of "The Chocolate Therapist: A User's Guide to the Extraordinary Health Benefits of Chocolate," guides you through a step-by-step process to make all-natural, delicious hot-cocoa bombs at home. Learn the tricks of the trade, and how to keep your ingredient profile clean so your hot chocolate creation will taste extraordinary! See this info on Chocolate Therapist TV on YouTube also.

Author (The Chocolate Therapist and Life Overhaul), business owner and nutritionist Julie Nygard shares seven easy ways to increase control over your body. As you master the the techniques, it's much easier to overcome bad habits, eating issues, weight problems, lack of self-discipline and many other things you "wish" you could do but never seem to get around to. Change your life in less than 10 minutes! Buy Julie's book “The Last Damn Diet” here.

Chocolate shop owner and nutritionist Julie Nygard (The Chocolate Therapist) shares 10 easy ways to make yourself happier. Depression is at an all time high during the pandemic, but there are simple things you can do to change your brain chemistry to naturally stay happier. Julie is also the author of The Chocolate Therapist and The Last Damn Diet, and has given a TEDx presentation on the health benefits of chocolate.

This is Chapter 6 of my book "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever" for people who would rather listen to it than read it. Chapter 6 is how to adjust your diet from eating foods that contain dyes and artificial ingredients to foods that are all-natural. Learn what foods to take out of your diet and why clean eating can help you lose weight. Increase your energy, detox your body, release water weight and increase your overall health and immune system by making this simple change.   Buy Julie's book “The Last Damn Diet” here.

This is Chapter 5 of my book "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever" for people who would rather listen to it than read it. Chapter 5 is about learning to address health issues with nutrition rather than medication. I don't advocate going off medication without your doctor's assistance, but I'm all for cutting back gradually with the goal being medicine-free. Educate yourself on your issues and work to repair the body at the cell level. Buy Julie's book “The Last Damn Diet” here.

This is Chapter 4 of my book "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever" for people who would rather listen to it than read it. Chapter 4 is about using amino acids to lose weight. My weight has been stable for more than 25 years and I still use amino acids every day to stop carbohydrate and sugar cravings. This is the best, most effective technique I've discovered in studying nutrition for most of my life. It's so easy and inexpensive, it will change your life! Buy Julie's book “The Last Damn Diet” here.

This is Chapter 3 of my book "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." I'm reading it on the podcast for people who would rather listen to it than read it. Chapter 3 is why calorie counting makes you neurotic about food.  You stress about every bite--certainly not a sustainable lifestyle. Instead, learn how to eat low glycemic foods. The weight takes care of itself, and you can enjoy your life while you eat great food. Buy Julie's book “The Last Damn Diet” here.

This is Chapter 2 of my book "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." I'm reading it on the podcast for people who would rather listen to it than read it. Chapter 2 is about the importance of eating an adequate amount of protein, especially if you're trying to lose weight. But what is enough? Once you have the facts, losing weight and staying at a healthy weight becomes much easier. Protein also helps balance brain chemistry, which keeps emotional eating out of your life. Buy Julie's book “The Last Damn Diet” here.

This is Chapter 1 of my book "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." I'm reading it on the podcast for people who would rather listen to it than read it. Chapter 1 is about the importance of proper hydration for weight loss as well as overall health. You can change your entire life simply by staying properly hydrated. The chapter on water is number one because it's the easiest, least expensive action you can take to lose weight. Buy Julie's book “The Last Damn Diet” here.

This is the intro for my book "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." I'm reading it on the podcast for people who would rather listen to it than read it. The intro includes statistics on the diet industry, why normal "dieting" will never work and how to create a lifestyle that naturally ends up in your ideal body weight. I've studied nutrition for most of my life and I've been the same weight for more than 20 years. This book includes what works, what doesn't, and why. Buy Julie's book “The Last Damn Diet” here.

Jumping on a mini-trampoline helps the lymphatic system detox the body, clean your blood, increase the immune system, process fat more efficiently, reduce varicose veins and get more blood flowing to your brain. It's fun, easy to store, quiet (you can even watch Netflix while you jump!) and inexpensive. Host Julie Nygard (author of The Last Damn Diet) shares all the benefits and her toning techniques, as well as her favorite mini trampoline brand (Ancheer) and where to get it.  Buy Julie's book “The Last Damn Diet” here.

Julie Nygard, author of The Last Damn Diet, reviews how something as simple as making sure you're getting enough protein can help the pounds fall away. Protein not only helps stabilize blood sugar, but also helps brain chemistry stay in balance, keeps you from feeling hungry, helps keep mood swings out of your day and makes you feel full. Understanding how protein affects the body can change your entire life and make losing weight much easier. Buy Julie's book “The Last Damn Diet” here.

Drinking water is one of the easiest, least expensive ways to build your immune system. Water helps cells work properly to eliminate waste, helps the digestive system neutralize bacteria and toxins, insures white blood cells working well and much more. Once you know the facts, drinking at least half your body weight of water in ounces each day will be on the top of your priority list. Host Julie Nygard is a nutritionist and the author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." Buy Julie's book “The Last Damn Diet” here.

Covid is killing thousands of people while causing unprecedented damage to the world economy. It's hard not to be obsessed with non-stop barrage of bad news. Yet if you're willing to look, there's a silver lining that's ermerging amid the drama. What positive changes are occurring, what will we learn, and how will the world be different (better) than before the pandemic? (Recommended next on 9 Minute Nutrition: "7 Easy Ways to Boost Your Immune System" )

The coronavirus pandemic is an unfortunate reminder that our health is fragile, even though we often take it for granted. Building a healthy immune system gives you the confidence to live in the world without constantly worrying about getting sick or dying. These 7 easy and inexpensive tips will help you build a healthy body and immune system so you're ready for what ever comes your way. Host Julie Nygard is a nutritionist and the author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." Buy Julie's book “The Last Damn Diet” here.

Host and author Julie Nygard (The Last Damn Diet) explores ideas on how to stimulate your brain for better performance. Whether you're in school, at work, participating in sports or learning a new skill, these techniques can help you perform at peak levels. Buy Julie's book “The Last Damn Diet” here.

This very small change in your workout can make a major difference in your overall body strength and muscle tone. Host Julie Nygard (author, The Last Damn Diet) shares how she discovered it, why it works and how to easily incorporate it into your own workout program. You'll see noticeable results in just a few months by doing the same thing you've always done with just a little more focus. Buy Julie's book “The Last Damn Diet” here.

While researching ways to enhance the working memory, host Julie Nygard came across this easy-to-learn breathing technique that changed her life. There's even a Ted talk devoted to learning how to breathe properly, and dozens of studies that support the concept. Find out how to do it, why it's important and how it can help your health.   Buy Julie's book “The Last Damn Diet” here.

70% of people who have diabetes will likely get some form of arthritis, and those with arthritis are also at a higher risk for Type 2 Diabetes. But no one can seem to figure out which one starts first. Author Julie Nygard (The Last Damn Diet) digs into the research to discover that some studies suggest that eating sugar, which causes an insulin response in the body, might just be the catalyst to major inflammation as well.   Buy Julie's book “The Last Damn Diet” here.

The best way to learn how to get lean and stay lean is to watch what lean people do, then copy their strategies. Seems easy, but sometimes what they're doing is not always that obvious. Author Julie Nygard (The Last Damn Diet) shares some of her techniques as well as those of others who know how to eat without going overboard while dining out. Buy Julie's book “The Last Damn Diet” here.

With over 200 brands of bottled water on the market, it's hard to figure out which one is best.  Author Julie Nygard (The Last Damn Diet) covers the research to help you get to the bottom of it. Of course everyone has their own opinion, but once you know the facts it's easier to figure out how to spend your $$ on the right brand for you. Buy Julie's book “The Last Damn Diet” here.

In Part 2 of "Interesting Nutrition Facts," host Julie Nygard (author: The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever) covers things we should know about nutrition but often don't, like why you shouldn't count calories, diet supplements don't work, junk foods are addictive, labels are often wrong, and how low-carb and low-cal foods just make the weight loss war even tougher. Buy Julie's book “The Last Damn Diet” here.

Host Julie Nygard reviews ways to naturally fall asleep, including techniques she discovered while trying to find solutions to her own occasional sleep-deprived nights. Discover unique strategies you can't find on the internet (like drinking more water), as well as a few popular suggestions from different websites. Buy Julie's book “The Last Damn Diet” here.

This is part 1 of "10 of 20 interesting nutrition facts." Author Julie Nygard, "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever" weighs in on nutrition facts that seem obvious but aren't always known. Buy Julie's book “The Last Damn Diet” here.

Can you eat too clean? According to researchers at York University's Faculty of Health, the answer is "yes" more than ever. With constant attention on food and diet all over the news and social media, some people become so obsessed with healthy eating that they're unable to eat in social situations and spend inordinate amounts of time and money preparing and planning "perfect" meals. So where's the happy medium? Buy Julie's book “The Last Damn Diet” here.

Julie Nygard, author of The Last Damn Diet, discusses the opiod crisis in the US and how it's being driven by huge profit-driven pharmaceutical companies. Learn how to heal your body naturally and refuse to be a victim of the mass crisis of doctors being paid tens of thousands of dollars to write prescriptions that people don't actually need. Buy Julie's book “The Last Damn Diet” here.

Nutritionist and author Julie Nygard ("The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever") helps you set up an exercise program designed by YOU and for YOU, so you'll love what you do instead of dreading it. Buy Julie's book “The Last Damn Diet” here.

Julie Nygard, author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever" discusses some of the serious side effects of ambien, one of the most prescribed sleeping pills in the US, including things that can happen during a total "Ambien Blackout." Buy Julie's book “The Last Damn Diet” here.

Julie Nygard, author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever" share her top 3 easy to make dark chocolate recipes.  Purchase 72% couvertures and cocoa nibs at The ChocolateTherapist.com website. Buy Julie's book “The Last Damn Diet” here.

Host Julie Nygard, author of "The Chocolate Therapist: A User's Guide to the Extraordinary Health Benefits of Dark Chocolate" takes us through her top 7 reasons why eating a little dark chocolate every day can be good for you. Buy Julie's book “The Last Damn Diet” here.

Listening to binaural beats is becoming a popular trend, but what is it and how does it work?  Host Julie Nygard presents the 'cliff notes' on the concept, and how to put the process to work for you. Buy Julie's book “The Last Damn Diet” here.

Weighing yourself every day can make you neurotic about food, and send you on a daily emotional roller coaster that is completely unnecessary.  Host Julie Nygard, author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever" presents her case for far less trips to the scale. Buy Julie's book “The Last Damn Diet” here.

Coconut oil is one of the healthiest fats you can eat for many reasons. Julie Nygard, author of "The Last Damn Diet," reviews 10 of them here, including how coconut oil shuts off your appetite and reduces belly fat. Buy Julie's book “The Last Damn Diet” here.

Drinking is a way of life around the world.  Host Julie Nygard weighs in on the pros and cons of alcohol, how it affects your body, how much is considered "moderate" and ideas on how to enjoy it responsibly.  Julie is the author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." Buy Julie's book “The Last Damn Diet” here.

Certain foods make you tired while other foods boost your energy.  Learn how to eat the right foods to keep you going strong all day.  Host Julie Nygard is the author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." Buy Julie's book “The Last Damn Diet” here.

Calorie counting makes people neurotic about food, and if you've ever counted calories, you know the drill! Nutritionist and author Julie Nygard helps you earn how to eat great foods without calorie counting so you can enjoy food anywhere, any time and on your terms.  Julie is the author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." Buy Julie's book “The Last Damn Diet” here.

Nutritionist and host Julie Nygard has been the same weight for nearly 25 years, and has spent her life studying nutrition. Here, she shares her top 5 secrets for weight loss and weight maintenance.  Julie is the author of "The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever." Buy Julie's book “The Last Damn Diet” here.

What the heck is the Keto Diet?  Host Julie Nygard reviews the basics: what it is, what you have to eat, what you can't eat, and whether or not she recommends it.  Julie is the author of The Last Damn Diet: A Step by Step Guide to End Your War with Food Forever. Buy Julie's book “The Last Damn Diet” here.