Food Smarts

In this episode, Kirsten further explores stocking up on food for what may be a very bleak winter. She includes sourcing tips, how to store seasonal produce, and what to have in your freezer. The time to get prepared is now and this episode gives you plenty of resources on how to do just that. Episode 68 is a great companion episode.

What happens to a restaurant in a pandemic? We have all heard the alarming predictions that 30-to even 75% of privately owned restaurants will close permanently due to the virus. Restaurants employ over 15 million in the United States and have created a whole sector of industries that support them.  Restaurants that have survived so far are now going into fall and winter which will likely be the biggest challenge yet. Kirsten details how her family is running their restaurant in a pandemic. So far (fingers crossed), it's working.

Food Smarts is back after a long hiatus!  Catch up with Kirsten as she discusses how she has been struggling (who hasn't?!) and shares her back-to-basics self-care tips. When everything seems wrong, where do we start?

This is episode 1 in a series leading up to the launch of my book Eat to Your Advantage. Defending your body and brain starts with your plate. Listen to find out what a balanced, truly healthy plate looks like.  

You've heard me say it again and again---you need to get busy growing food.  If you don't know where to start, I can help.  In this episode, I detail the three-part course to Plan, Source & Construct, and Plant your garden that I am giving away for free. You can do this!  Visit Small Wonder Food, sign-up for my newsletter and I will send you the free course. 

My first show from quarantine is all about the two things you need to do to cultivate resilience at this time. This is your wake-up call. If you were looking for one, the time is now. Things have gotten really real for us all, and the time has come for you to take control of your health and your family’s health for good and build better immunity.

Kirsten explains how inflammation in your brain triggers everything from your bad mood and brain fog to serious psychiatric disorders and dementia.  The all-important takeaway is that your body's "Inflammation Highway" starts with what you eat.  Kirsten discusses her own health crash and the brain fog and nervous breakdown that came with it. This is ground-breaking information. Don't miss out. 

Whether you are preparing for a pandemic or just want the peace of mind that comes with having food on hand, Kirsten walks you through setting up a pantry and tells you some of her favorite tips and products for stocking up. Here's a link to my favorite online source, Thrive Market. 

Eating better means cooking more, but it doesn't have to be hard. This podcast is a preview of some of the content for Kirsten's upcoming book Eat To Your Advantage. Kirsten breaks down 5 meal types to help you get nutritious meals on the table with minimum stress.  Dinner is easier to tackle when you have a plan.  Kirsten details the meal types she uses to relieve the time and mental burden of what's for dinner. 

Kirsten tells you what will be included in her book coming out fall 2020.  Eat To Your Advantage is your survival guide to the American food system written by a nutrition expert, farmer, restaurateur, and consumer of nutrition therapy.  The book answers the question of how to eat for the health of your body and brain without giving up modern convenience. If you are confused about food, worried about the dangers inherent in our unsustainable food system, and want real-world solutions, Eat To Your Advantage is the book you need. 

Kirsten details 5 ways to improve your resilience to meet the challenges of a broken food system and the climate emergency.  Not only do we need to build skills to be more self-reliant, but to be productive community citizens who can react wisely to local disasters. 

I love this interview! Shannon Stanis, Watershed Coordinator with the Wabash River Enhancement Corporation and I discuss fermentation. Shannon shares their love for making sauerkraut and kombucha. We discuss how fermentation works, how it builds health, and how sharing a ferment is sharing a little bit of yourself. Don't miss this. 

Kirsten, Amie, and guest co-host Marshmallow the chinchilla talk about the importance of elimination and reintroduction diets in identifying what foods work for and against you.  Kirsten is certified in both the Autoimmune Protocol and the Wahls Protocol and helps individuals uncover what food really works for them while teaching folks how to deeply nourish and heal.  Amie is going through an elimination/reintroduction right now and speaks to the challenges and benefits. We also talk about goat poop, book editors, crap-free holidays, and more.  Join us!

Kirsten explains her 2020 Make It Count Food Challenge.  This is not a diet! The Make It Count Challenge is all about eating a diverse variety of foods.  You can participate as an individual, group, or family.  The challenge is designed to build food knowledge, get you reading food labels, and eating seasonally/locally.  Listen to the podcast, read the guidelines, and join the challenge Facebook group.  Let's do this!

Kirsten interviews friend and living miracle, V Capaldi (aka Paleo BOSS Lady) about her miracle status (V is the most healed person from MS using diet and lifestyle) and the upcoming free CBD Health Revolution Summit which she is co-hosting.  Find out how living consciously took V from suicidal to world-changer.  V talks about how important CBD has been in her own life and the amazing amount of info that will be shared in the CBD Summit January 13-19.  Make sure you register for this summit and get your free gifts--including V's own ebook with all the instructions you need for making DIY CBD bath and body products. 

Kirsten interviews Justin Morrissette.  Justin is a Crossfit trainer and gym manager as well as a published children's author.  He talks about making the leap from engineering to fitness as well as writing about fitness for kids.  Justin's first book, Playground WOD, is available now and his new book, Gym Tales and Barbells, will be available very soon.  Justin's books are geared toward kids ages 3-5, but we talk about the need for all kids to be up and moving.   The CDC and WHO both recommend a minimum of 60 minutes of activity daily.  

Kirsten and Amie interview special guest Polly Barks. Polly is a zero-waste educator, climate activist, and social media influencer.  We talk about what motivates Polly's activism and how she markets activism to build community and make change. Listen in to find out how Polly and a few others have been able to mobilize local residents. Definitely check out Polly online and on Instagram.  She has everything you need to get active in the climate crisis--from a home trash audit to petitioning your local government. 

Join us in having a plastic crap-free holiday season.  Kirsten has worked up a list of 12 (*plus one) holiday gifts ideas that focus on experiences, health, education. and deliciousness. Get Amie's bonus picks too.  Many of the items are on sale now or will be soon.  You can also see the full list on the blog. We also talk about bats, Huey Lewis, and people driving slow in the left lane.  

Kirsten does an in-depth interview with sometimes co-host Melissa Polk.  Don't miss this because we take a deep dive into why Melissa decided to source better food for her family of (almost) 6, how she budgets for that in a single income home (on a teacher's salary no less), and her sourcing tips for making it work.  Get the inside scoop! There's a lot of great info in this week's show.

This week, Kirsten and Amie discuss all the reasons why dogs improve our health.  From cardiovascular health to lower rates of asthma and allergy, dogs are good for you!  We also make the case for adopting senior dogs and Kirsten talks about her experiences with senior dogs. November is Adopt a Senior Dog Month.  

This one is a long-overdue episode.  Kirsten and Amie talk about the reasons Kirsten works in nutrition therapy and food literacy.  Kirsten details the health story that brought her to her work. The seeds of Kirsten's health crisis started to grow in her childhood and by her mid-30s she was dealing with asthma, constant colds and sinus infections, 2 miscarriages, Hashimoto's Thyroiditis, chronic fatigue, fibromyalgia, IBS, and more.  Listen in to find out how she dug her way out and what the ripple effects have been for her entire family.  We also talk about Kirsten's BIG new project, Amie's recent discovery of podcasts, and Halloween candy.   

Kirsten and Melissa discuss the book The Dorito Effect by Mark Schatzger.  We both LOVE this book.  In Schatzger's own words this book is about: "The food problem is a flavor problem. For half a century, we've been making the stuff people should eat--fruits, vegetables, whole grains, unprocessed meats--incrementally less delicious. Meanwhile, we've been making the food people shouldn't eat--chips, fast food, soft drinks, crackers--taste ever more exciting. The result is exactly what you'd expect."  We also talk about snow on Halloween, Trix yogurt, and a whole lot more.  

We delve into the topic of sleep.  Kirsten shares some scary statistics to kick things off, and then we talk about sleep improvement.  We talk about light, circadian rhythm and the simple light hacks that can greatly improve your sleep.  Kirsten then talks about how important nutrition is for sleep.  We also talk about hiking in trash, getting jabbed with needles, nightmares and pepperoni, Dora the Explorer, and 2 turkeys named Donna and Opal.  

Kirsten and Amie detail the COMPELLING reasons we all need to be eating seasonally.  It's about nutrition, flavor, saving the environment, local economies, preserving food diversity, and ENJOYING our food.  We get on a soapbox about how veganism is not saving the planet.  We also chat about birds, leaves, cast iron, pecans, and honey.  Here's the Garam Masala Spiced Pecans recipe. 

Kirsten and Amie discuss the importance of mindset when using food and lifestyle to improve your health.  We talk about the useless (and dangerous) concept of willpower, self-care, and becoming a food ninja.  If you are struggling with your thoughts around food, this is the show for you. We also talk about keto and hormone issues, fall festivals, and watercolor painting.  

Kirsten interviews Emily Carter, pawpaw enthusiast and the Community Curator at MatchBox Coworking Studio.  Emily shares her love and wisdom of the largest native fruit in the U.S., the pawpaw.  The pawpaw is a tree fruit that is actually a tropical plant that produces an amazing fruit that tastes like banana mango custard.  They are unlike anything else you have ever eaten.  Pawpaws are super easy to grow and they are in season now.  The book referenced in the show is Pawpaw: In Search of America's Forgotten Fruit by Andrew Moore.  

Kirsten reflects on 2 years of working with clients and gives you some important insight into what to look for if you are looking for nutrition help.  Find out what you should expect from nutrition help and what are some very big red flags of a poorly designed program.  Ever wonder why you try this and try that and nothing really helps?  Demand better help.  We also talk about Bill Maher, concerts, tiny pants, getting food stuck in your air hole, and salad dressings.  

Kirsten and Amie talk eating better on a budget by exploring the offerings from Aldi Grocery Stores.  Aldi has an increasing number of organics and gluten-free options.  If you have one near you, please go check them out!  We also talk Billy Joel, caramel apples, invading insects, and caramel apples.  Enjoy!

Amie and Kirsten are on location at the Farm at Prophetstown to interview Chef and Event Coordinator Lauren Reed.  Lauren tells us how she came to the farm and why she loves it.  Learn about the Farm at Prophetstown while Lauren tells us the inside scoop on pie-eating contests, farm dinners, and renegade turkeys.  

Kirsten interviews Evan Rocheford, CEO and co-founder of Torbert's Orange Corn.  Torbert's Orange Corn, developed by Professor Torbert Rocheford at Purdue, is a non-GMO, biofortified, and yes, orange, corn.  Evan tells us why it was originally developed as well as why orange corn means a major nutrition boost.  Evan details how they are building an audience for orange corn here in the US and how you can get some orange corn grits for yourself.  I can testify that they really are delicious. Evan does a fantastic job of explaining the possible future impact of orange corn and how it can be used as an educational tool.  

Kirsten and Melissa discuss Pig Tales by Barry Estabrook.  Estabrook writes engagingly on all things porcine.  Beginning with an in-depth look at the very prevalent wild hogs in the US, Estabrook then turns to how we farm pigs for meat.  This is the book to read if you want to understand the moral, environmental, sustainability, and health failures of conventional hog farming.   Join us for another great discussion.  

Kirsten and Melissa discuss the 5th book of the Food Literacy Book Club--Death By Food Pyramid: How Shoddy Science, Sketchy Politics and Shady Special Interests Have Ruined Our Health by Denise Minger.  Unlike the other books in the club that have focused on food production, this title expertly addresses how the Food Pyramid had food so wrong and how our health has suffered. This book is an excellent resource for regaining our common sense about food and beacon for those wanting to know where to go from here.  Hint--there is no one-size-fits-all, saturated fat is not a demon, our bodies need cholesterol, and at the end of the day, you need to eat real food.  Join us for a great discussion.  

Kirsten interviews Dan Brunner and Nick Carter, the co-founders of Market Wagon.  They explain their innovative approach to connecting small farmers with customers in a transparent and amazingly convenient way.  Their online market can connect you with local produce and animal products, but also with prepared meals, baked goods, pet products, and much more.  Consumers are the ones who need to change the food system and the Market Wagon model makes it easy.  I encourage you to check-out Market Wagon and see if they can help you to connect with the wealth of products available locally.  

Overwhelming heat is here so let's talk about hydration.  Kirsten flies solo on this episode and has a lot of great info for you about how much water you need, why you should use your pee as a guide, when electrolytes are important, and what's wrong with those popular sports drinks.  Get smart about hydration. 

Amie interviews Kirsten about the realities of running a Farm to Fork restaurant.  We talk about genetically engineered animals, the chef-farmer relationship, the pricing hurdle locally, and what needs to change so restaurants are serving the farmer and not the other way around.  We also talk about Kirsten's giant head, Vanilla Ice, getting gum out of your hair, and Kirsten's war on rabbits.  

Kirsten interviews Ann Fields Monical about the Slow Food chapter starting for North Central Indiana.  Ann is the chair of the brand new chapter.  She explains why Slow Food is important to her personally and the plans for the new Slow Food chapter.  There is a callout on July 10th at MatchBox at 7pm.  Come and help us promote food that is good, clean, and fair for all.  

Kirsten and Amie talk about the realities of animal welfare (or lack of) in big ag.  More importantly, we ask what are you going to do about it.  Consumers are the ones that are going to have to change the system, so get educated and vote with your fork!  And, completely randomly, we also talk about Dora the Explorer and Rocketman.   

Kirsten and Melissa discuss the latest Food Literacy Book Club pick--The Third Plate by Dan Barber.  Barber, a chef, takes a long look at restaurants, the American diner, and the realities of agriculture.  Barber explains why diners and chefs will have to develop to support complex agriculture systems as resources dwindle, soil fertility disappears, and oceans are depleted.   What does the plate of the future look like?

Kirsten is joined by Tippecanoe County Naturalist Mary Cutler to talk about “Outdoor Explore!: A Beyond Your Backyard Sampler.” The event is a free, all-ages community event that strives to connect people with a wide range of outdoor pursuits through participatory activities at booths staffed by experts in their outdoor hobby.  Listen in to find out all that will be offered and how you can take part in this amazing free event.  

Kirsten interviews Dave Hunter, founder and owner of Crown Bees and Heather Harvey of Bees Gone Wild.  We talk all about solitary native bees.  Did you know that North America has 4,000 native species of bees and none produces honey? You can cheaply and easily raise native hole-nesting bees that are gentle and are far more efficient pollinators than honeybees.  This podcast is a call to ACTION. Find out how to help native bees, improve your harvests, and make sure that pollinators (and therefore we) survive.  You still have plenty of time to get bees settled in your yard and garden this summer.

Food Literacy is not just about your personal health! In this episode, Kirsten gets up on her soapbox and talks about why we all need to be food literate.  We tend to make changes and educate ourselves about food when we have a health crisis, but food literacy is so much more.  Food literacy is also about saving the planet, social justice, animal welfare, strengthening communities, building life skills, and more.  This is a call to action.  It's time to get real about food!

Kirsten and Amie bring you part 2 of our Gut Microbiome series.  In this episode, we explore all the ways that modern life is wreaking havoc on our gut microbiomes.  The health of our gut microbiome is where our health (or illness) begins so don't miss this extra-important episode. Kirsten gives an update on farm planting and a great way to get local farm products delivered.  Amie gives us the blow by blow of the healthy and delightfully cute party food she made for her daughter's birthday party.  Here the link for Market Wagon.

Kirsten and Melissa discuss the latest two selections from the Food Literacy Book Club.  Tracie McMillan's The American Way of Eating. focuses on those working on the lowest rungs of our food system--field workers, grocery store workers, and restaurant kitchen employees.  Joel Salatin's Twain-esque work Folks, This Ain't Normal explores (brilliantly) how cheap energy has turned food production (and a lot more) into anything but normal.    

Kirsten flies solo in this episode all about recognizing potential and turning that into results.  Spring planting has Kirsten thinking about what exactly turns potential into results.  The answer is hope and investments.  This very same equation is what helps us turn around our health and empowers us to make smart investments to realize our potential.  This episode is for everyone struggling with the question of whether time, money, dietary and lifestyle changes are "worth" it. 

Kirsten interviews Abby Lietz, the Education and Resource Coordinator for Food Finders Food Bank. We talk about the amazing work Food Finders does in our area.  Abby, whose role at Food Finders centers on food literacy, talks about reaching out into the community to partner with community members and other organizations to teach cooking classes and more at the education center. We also discuss the education garden at the center.  We make sure to tell you how you can access the food pantry, volunteer, and donate food too!

Want to grow the freshest, healthiest food possible and turn pennies into pounds?  This is the year for your first vegetable garden. This show will walk you through the steps to an easy and successful garden this summer.  For more, there's a detailed blog post with the 10 steps for a great garden, my 4 garden must-haves, and why growing your own is the trick for eating delicious, nutrient-dense and diverse foods!

Understanding the gut microbiome is ESSENTIAL to better health.  In this episode, Kirsten explains what the microbiome is, what it does and why it is CENTRAL to our health.  If even a fraction of Kirsten's excitement about the microbes in our guts rubs off on you, this will be worth the listen! Amie and Kirsten also talk about fibromyalgia flares and the importance of sunlight.  

The best food is local!  Spring has me thinking about local produce and farmers markets.  This episode is all about maximizing your food quality by connecting with local farmers.  We talk about how to find local farmers (look BEYOND the farmers market), what questions to ask to assess quality, and why you want to find regenerative, not just "organic" farm practices.  This episode has a corresponding blog post so don't miss out.  We also talk hissing cockroaches, clients and $$, and Amie gets on her soapbox about single-use plastics!

Join us as Kirsten interviews Angie Miller (Rural Conservationist for our local Soil and Water Conservation District) about pollinators and how you can make a huge environmental impact by planting and enjoying native plants. We are starting to see some pollinator species collapse and be listed as endangered.  Angie explains why native plants are the missing link in supporting pollinators.  75% of crops depend on pollinators and 1 out of every 3 bites you take is thanks to pollinators.  NOW is the time to act.  The SWCD is taking orders for their native plant sale right now.  Orders are due April 5th.  Angie also tells us what services are available through the SWCD office. Angie highly recommends the book Bringing Nature Home by Douglas Tallamy if you want to know more about supporting wildlife with native plants.   

Amie and Kirsten talk household cleaners.  What you clean with really matters.  We tell you what to look for and how to evaluate products.  We also talk maple syrup festivals and the Purdue Small Farm Conference.   EWG Healthy Cleaning Guide Branch Basics Grove Collaborative Green Indy Blog

Kirsten interviews Margy Deverall and Harry Smith from Grow Local Lafayette.  Grow Local is a network of over 20 urban gardens in Lafayette, Indiana.  We discuss how and why the network works, how it started and is still growing, and the amazing impacts on the community.  Even if you aren't local, there is a lot to learn here about making community gardens work.  If you are local, Harry and Margy share how you can get involved.  My favorite part of the interview is when Margy and Harry share their personal stories of how Grow Local makes a difference.