Medicine for Life

Today's episode is the first in a series around nurturing healthy eaters (aka - Kids). Even if you don't have kids, there are some great points to help you approach other littles in your life or those you may care for in health care. Today's episode focuses on the basis to approach healthy eating in general and future episodes will dive into the "what" you can feed them. Super Snacks for Super Kids Cookbook A few nutritionhealthlife.com blog posts for healthy eating - one, two, three

This week's episode is a car talk! I often get inspired while commuting to and from work, so I decided to roll with it and bring you a quick car talk on "tug of war." I talk about how resisting reality when it comes to health and weight is like 2 kids playing tug of war for something they want. Bear with me as I give you a brief glimpse into my parenting style and provide an example that highlights the struggle we often have internally when fighting with reality.

Today's episode is the first of it's kind for the Medicine for Life Podcast. Instead of a solocast, I'm bringing you an interview I did with Dr. Michelle Dang, host of the WISH Well Podcast: Women's Integrative Summit on Health & Wellnes‪s‬. I talk about my journey to nutrition and medicine and how intuitive and mindful eating transformed my relationship with food and view of health. After listening, be sure to head over to her podcast and check out one of her 61 other episodes...you will not be disappointed!

Last week we talked all about intuitive eating (if you missed it, be sure to set aside 20 minutes to check it out!) which was all about listening to your body's hunger and satiety cues - basically TRUSTING you body. This week we dive into the food itself. Why are we eating what and when we eat? How does it make us feel? How can we learn to enjoy the experience of eating and truly experience the meal? I walk you thought a basic mindful eating exercise and provide journal prompts and reflections to help you stay more mindful during your meals. Want more? Check out this intuitive and mindful eating handout I created: https://bewell.nutritionhealthlife.com/ieworkbook Want even more? I write about this topic quite a bit on my blog. You can find numerous articles here: http://nutritionhealthlife.com/

Today we dive into Intuitive Eating, which seems to be starting to have a bit of a revival in the past few years. Intuitive eating is listening to your body and TRUSTING you body will guide you in what to eat, when to eat and how much to each. Trust me, this can be you. As someone who went from pretty notable disordered eating that included measuring and recording every last morsel of food that went into my mouth to someone who eating intuitively 99.9% of the time (and wouldn't want it any other way), I promise you it is possible. Take a listen and see what you think! Want more? Check out this intuitive and mindful eating handout I created: https://bewell.nutritionhealthlife.com/ieworkbook Want even more? I write about this topic quite a bit on my blog. You can find numerous articles here: http://nutritionhealthlife.com/

This week's episode piggybacks onto last week's show about goal setting. Today we dive into what makes a SMART goal. In case you're new to SMART goals, the acronym stands for: Specific, Measurable, Attainable, Relevant (or Realistic), and Timely. In the episode I open up my email inbox to your goals! Send me the goals you are working on and I'll discuss them (anonymously) on the show. I can help reframe them to meet the SMART criteria if you are struggling, or praise you for your natural SMART goal setting ability. Send them my way - nutritionhealthlifellc at gmail (not linked here to avoid spam). Freebies on my blog Free Goal Setting Workshop

Today we build on last week's episode and talk all about how to approach goal setting. Be sure to check out the goal setting workshop and workbook available at the links below. Main takeaways are: Dream big but start small Create a road map with benchmarks to work towards Master 1 goal area before adding a 2nd area Freebies on my blog Free Goal Setting Workshop

Medicine for Life is BACK! Woot Woot! After quite the hiatus I'm back with some great episodes and tips for taking action towards a healthier life. Today marks the start of my next series on simple steps towards behavior change. Today's episode is all about how to approach getting started with a behavior change. Key take-aways: - Journal about where you are now, where you want to go and where you've been - Don't skimp on the where you've been part - that's the money! - Choose 1 key focus area - Journal daily for the next week to gain insight into what the next best step is for you

This week wraps up my 10 steps to leading a healthy life. This one is a biggie. Social connectedness. In a world of independence and drive, we are often told to not rely on others and focus on ourselves. That too much reliance on others leaves us vulnerable and weak. But here’s the reality - we have evolved to where we are because of social connectedness and collaboration. We weren’t independent cave people walking ar ound alone. We were in groups working together. Relationships and belonging are the key to our ability to survive and thrive in this world. Today we talk about:Science behind relationshipsIdentifying your most important relationshipsNurturing relationshipsAction items to do todayHidden Brain Podcast: Listen here!Together by Dr. Vivek Murthy - https://www.vivekmurthy.com/together-bookHave a podcast episode idea? Leave it here!Are you loving the podcast? Be sure to leave a review to help others find it too!

American are less happy than we were 10 years ago. Studies have found those who are happy and grateful live longer, healthier lives than their less grateful and less happy counterparts. These attributes are not always easy to come by in a world that can seem callous and self-righteous at times. A daily practice of gratitude can slowly shift your mood, attitude and outlook. Today we will talk about:Health benefits of gratitude and happinessHow happy people are different? What practicing gratitude looks likeDaily practice you can implement today to begin the journey We also talk about positive psychology. Positive psychology seeks to discover, define, and nurture normal psychological traits and qualities that promote flourishing. The “PERMA” model is used in positive pscyhology and include: positive emotion, engagement, relationships, meaning, and accomplishments. Want to learn more? Check out Authentic Happiness and Positive Psychology! Articles and SourcesHealth Benefits for gratitude: Psychology Today BerkeleyHow are happy people different?James Clear's Simple Gratitude Practice My recent blog post on optimism

You can do “all the things” when it comes to health, but if you don’t practice self-compassion and kindness to yourself, you will never be complete. The way we talk to ourselves influences how we show up in the world. We might try to silence the critic, but if it’s there, it will show up. Usually when we are at our worst. Self-talk matters and today we’re going to dive into:How the way we talk about ourselves influences our decisionsIdentifying negative self-talkChanging the conversationResources Psychology TodayVery Well MindMayo ClinicLife Coach School PodcastNPR Podcast

Grab your companion wellness guide here!Tune in for some tips on how to achieve wellness during the stressful time of COVID. In this episode I cover:-Resetting expectations-Reflecting on our daily responsibilities-The importance of being a pitcher without cracks and holes in order to fill others' cups-4 key areas of wellness: physical activity, nutrition, social support and stress.- Reflecting on how you feel when you do these things and when you don't.- How can you tell you aren't in alignment?Physical Activity- walk 30-45min/d- do online classes- buddy challenge- set a future goalNutrition- mindful eating- meal planning- check boxes- plan out how often you'll eat outSocial- Call someone daily- Start a social group or regular meeting with friends- video chat with someone weekly- do family datesStress- meditation- mindfulness- gratitude/positive affirmations- journal dailyEach Sunday schedule 30 min to plan out your week. This 30 min is NON-NEGOTIABLE. Think about it like a meeting with your boss.Choose ONE thing to start doing this week and schedule it in with a time you will do it. Find a friend to hold you accountable or do it with you. If this week goes well, consider adding another thing next week. If it doesn't go well, reset your expectations.Last but not least, your weight doesn't matter. PLEASE don't stress about gaining weight.A few blog posts to emphasize your weight does NOT determine your worth:- https://nutritionhealthlife.com/…/lear…/- https://nutritionhealthlife.com/…/the-…/- https://nutritionhealthlife.com/…/beco…/

Step 7: The 3 Types of Exercise EVERYONE should be doingLast week we spent some time talking about how to move more throughout the day. This week we are going to talk all about exercise.Exercise vs Physical ActivityWhy you should exerciseWhat is the best exercise? CardioStrengthMobility/FlexibilityGetting startedMy favorite FREE fitness option - fitnessblender.com!Facebook Page: https://www.facebook.com/NutritionHealthLifeLLC/IG: https://www.instagram.com/nutrition.health.life/

There are 1440 minutes in every day (960 minutes if we subtract 8hr of sleep as discussed last week). Recommendations are for us to exercise 60 minutes a day. Just 60 minutes of 960 minutes. Despite this, most Americans do not get the recommended exercise. I get it - we’re all busy and our lives are filled with different priorities. Exercise might not be one of yours (yet). But you’re listening to this because being healthy is likely one of your priorities. This starts with movement. Just moving. Our lives are filled with dozens, if not hundreds, of moments where we can choose to move or stay put. Unfortunately, the default is to stay put. Today we are going to talk about intentionally moving each day to increase the minutes we are active. You’ll get 10 tips to increase your steps and movement each day. Facebook Page: https://www.facebook.com/NutritionHealthLifeLLC/

Step 5: Sleep for HealthToday we are going to talk about sleep! Oh how I love sleep. I bet you do too. But I also bet (like me) you’ve chosen productivity over sleep at some point. LIkely more often than you’d like.. Today we’re talking about why sleep is so essential for our health. Sleep Trends in the USSleep and our bodiesSleep and foodEffects of poor sleepHigh blood pressureDiabetesWeightCognitive difficultiesMoodTips for improving sleep SourcesKelly, J and Shull J. Foundations of Lifestyle Medicine: The Lifestyle Medicine Board Review Manual. 2nd Edition. American College of Lifestyle medicine. 2019.Sleep blog postshttps://nutritionhealthlife.com/2020/02/09/want-to-sleep-more-move-more/https://nutritionhealthlife.com/2019/08/08/sleep-child-sleep/https://nutritionhealthlife.com/2019/08/10/you-need-sleep-too/

Today’s episode is all about the macronutrients (aka macros) that really impact health. We all know about carbs. You can’t go far without hearing about how we need to cut them out. But what do you put in their place? Protein and Fat. Pack in the ProteinHow much protein do you need?Healthy protein sources for mealsBeansNutsSoy protein EggsEasy protein snacksFinish it with FatsHow much fat do you need?Types of fats: SFA, MUFA, PUFASFA: saturated fats. Usually from animalsMUFA: olive oil, canola oil, avocadoPUFA:Corn oilOmega-3ALA: walnuts, flax seedDHA: fish oilHealthy fat sourcesEasy fat snacksResources:https://nutritionhealthlife.com/2019/09/28/protein-power/ If you have questions or feedback for future episodes, leave me a message here: https://nutritionhealthlife.com/lets-get-in-touch/

Step 3- Lean Mean Green Eating Machine Today’s episode takes a dive into whole food, plant based diet (WFPB). This is more commonly known as a vegan diet. Before I lose you - hear me out. First - I DO NOT follow a vegan diet.Second - I am not going to tell you that you HAVE to follow a vegan dietThird - There are real benefits to increasing the number of plants in your diet, so you MUST listen In this episode we cover:What is a WFPB dietHealth benefitsNutrients and phytochemicalsLower calories, more fiberWeight management toolPrevent, treat and maybe even reverse the following chronic diseases:High blood pressures: Blood pressure improves when patients adopt a more-plant based dietHeart failure: improve markers than can lead to heart failure. One case report with EF improvement from 25% to 55% in 6 months Stroke: decreased inflammation, lower blood pressure, lower LDL, less atherosclerosisDiabetes: more adherence linked with lower risk in many studies. That is even with the consumption of potatoes and starches, often thought to be the culprit of diabetes Mood: meta-analysis found quality of life and psychological well-being improvedGut microbiome: fibers and nutrients in the WFPB promote a richer gut microbiome. Animal products are linked with more inflammation and dysregulationHow to get startedSourcesTONS for studies: https://www.lifestylemedicine.org/ACLM/Lifestyle_Medicine/Scientific_Evidence/ACLM/About/What_is_Lifestyle_Medicine_/Scientific_Evidence.aspx?hkey=ed4b4130-6ce9-41bb-8703-211bc98eed7fhttps://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.h20-1592991.htmlIf you have feedback for future episodes, leave me a message here: https://nutritionhealthlife.com/lets-get-in-touch/

10 Steps to Total Health: Habit 2 - eliminating excess sugarToday’s episode covers the following: What is “sugar”Types of sugarIs all sugar created equal?Diet hacks to reduce sugarSugar elimination challenge!If you have feedback for future episodes, leave me a message here: https://nutritionhealthlife.com/lets-get-in-touch/FB Page: https://www.facebook.com/NutritionHealthLifeLLC/

10 Steps to Total Health: Habit 1 - mindful and intuitive eatingDiet mentality: The belief that if we follow controlled meal plans, label foods “good” and “bad,”and restrict certain foods, we will achieve our ideal weight and health. This results in weight cycling, changes in body composition, higher fat stores, decreased ability to recognize internal cues, lower metabolism, low self esteem, disordered eating, and a sense of failure.Intuitive eating: The belief that your body knows best. You honor your hunger, make peace with food, challenge the food police, respect your fullness, experience satisfaction, reward yourself without food, embrace your body, exercise for health, and find balance.Mindful eating: Being present in the experience of eating. This means no distractions! When you eat, you are aware of how much and what you put in your mouth. You savor each bite. You pay attention to the textures and flavors. You legitimately enjoy the food you are consuming. Allowing yourself this pleasure reduces cravings and increases satisfaction.If you have feedback for future episodes, leave me a message here: https://nutritionhealthlife.com/lets-get-in-touch/Free workbook: https://nutritionhealthlife.com/free-stuff/ to get access to this workbook and all the other freebies I’ve made!

This week I am going over the 10 steps I think everyone needs in order to achieve wellness and lead a healthy life. These are going to be the topics of my podcasts for the next few months. They are:Eat intuitively and mindfullyCut out added sugarWhole Foods, Plant BasedCompleting the Meal - Protein and fat are where it’s at!Sleep for HealthIntentionally Moving Every.Single.DayExercise - 3 types everyone should do for health and vitality How you talk to yourself mattersGratitude and JoyWe are not meant to do life aloneAlso, please review the podcast wherever you are listening so others can find it easier!If you have feedback for future episodes, leave me a message here: https://nutritionhealthlife.com/lets-get-in-touch/

Today we're talking about the MIND diet. This is a blend of the DASH diet and Mediterranean diet that has been shown to reduce Alzheimer disease by 35-53%!10 brain healthy food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, seafood, poultry, olive oil and wine5 unhealthy food groups: red meats, butter and stick margarine, cheese, pastries and sweets, and fried/fast foodMy top 10 picks for brain health:1. Kale2. Almonds3. Walnuts4. Salmon5. Avocado6. Yogurt/probiotics7. Eggs8. Ancient grains9. Berries10. CoffeeHere's the study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581900/More Reading:https://health.usnews.com/wellness/food/slideshows/best-foods-for-brain-healthhttps://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpowerhttps://my.clevelandclinic.org/ccf/media/files/Neurological_Institute/Cleveland-Clinic-Food-for-Brain-Health-Michael-Roizen.pdfhttps://www.health.harvard.edu/mind-and-mood/probiotics-may-help-boost-mood-and-cognitive-functionhttps://www.frontiersin.org/articles/10.3389/fnagi.2017.00183/fullRead the latest blog post on this topic: https://nutritionhealthlife.com/Email me with questions: https://nutritionhealthlife.com/lets-get-in-touch/New study on how the Mediterranean diet helps the gut microbiome!

This one comes from the heart. THIS is my passion. Because here's the deal - I feel very strongly that WEIGHT is not the problem. It is BEHAVIORS. And until we change the conversation, we will continue to get stuck. Hear me out...Weight is not an accurate judge of healthWeight bias is pervasive in our society and predisposes to inequality of careWeight bias influences children - They value weight over health (i.e. I don't need to exercise, I'm thin. Exercise is only for weight loss). If they are fat they feel they are bad. They learn unhealthy relationships with food that often lead to more weight gain.Weight is an attribute influenced by dozens of factors, it in itself is not a modifiable lifestyle factorThere are no studies that show sustainable long-term weight loss with an specific approach, yet doctors continually advocate for weight loss (as opposed to behavior change)Weight is a symptom, not a problem, yet we treat is as the latter. No doctor would treat a cough without figuring out the underlying cause. Same thing here. You need to find the underlying cause and treat the root problem.Our emphasis on weight keeps people stuck (especially women). They try to lose weight and then often gain the weight back. But when it comes back, their metabolism is slower than previous (because our bodies are crazy smart when it comes to survival), making it even harder to maintain the weight they previously wereStudies linking weight loss to health benefits are flawed in the conclusion they draw. They don't control for the behaviors that led to the weight loss in the first place. A true study on the benefits of weight loss would give group 1 a diet pill (OR do liposuction but that's highly unlikely to be approved) and compared to those who don't do anything. It's misleading to link the health effects to weight loss if the behaviors are the reason for the benefits. People feel the only way to achieve health is to lose weight and the odds are against them. They get discouraged and quit the healthful behaviors because the focus is on weight.No one can control their weight completely. No one can guarantee someone will weight a specific weight on a specific day and time. Yet we act like we can. Weight is a complex attribute that we only have partial control over.Yes, some people can lose weight and keep it off, but the behaviors are what lead to the weight loss in the first place, so why not just focus on the root cause? And here's the biggie - I think our excessive emphasis on weight is driving the obesity epidemic. It's a combination of the negative relationship we have food and our bodies (and how we cope with those negative emotions), the focus on weight for health instead of behaviors and constant weight cycling due to dieting. This in a world with unhealthy food choices on every corner and unhealthy choices are the normal and default. A world where you need to be intentional to make a healthy choices dozens of times a day. Phew...that's a lot. Hopefully I at least got you questioning if our focus on weight is where we should be focusing. Listen and see that you think! And head over to my FB page (click here) to leave your thoughts!

This week I'm super excited to share with you my brand new meal planning workshop - The One Day Meal Plan!Today I'm talking about my struggles with meal planning and how my workshop course came to be. I think you'll see that my struggles are similar to yours. This is one tool to make eating healthy and the way you desire easier than you imagined. Learn more and sign up: http://bewell.nutritionhealthlife.com/onedaymealplanTerms and Conditions: https://go.aws/2GAf8jyRead the latest blog post on this topic: https://nutritionhealthlife.com/?p=6517 Email me with questions: https://nutritionhealthlife.com/lets-get-in-touch/

My focus on medicine is towards prevention and getting to the root cause. I always ask “why is this happening?” My ultimate goal is to treat that deeper cause instead of focusing on the symptoms. Today I talk all about the various medical specialties that look at the WHY so much more than conventional medicine. In this podcast I cover:- Lifestyle Medicine- Integrative Medicine- Functional Medicine- Mind-Body Medicine- Preventive Medicine- Complementary and Alternative MedicineWant a huge guide of various types of complementary and alternative medicine? Check it out here.Read the full blog post hereRead my previous blog post on crafting your environment hereNIH study on the use and cost of CAM

If you caught episode 3 or my simple swaps for success earlier this month, you know I am a huge advocate for meal planning and prep. No plan is a plan (and choice) to fail.Why is meal planning soooo great?First off, it takes the stress out of what to eat, preparing a meal and feeling good about what you’re eating. That seems like reason enough. But it gets better. Not only does it do all those things for us is actually associated with improved diet variety, diet quality and maintaining a healthy body weight.Today I talk a huge study (over 40,000 people!) from France that evaluated correlation between meal planning habits and diet quality. You can read the study here. Show LinksFree Resource Library for downloadsRead the blog post hereJoin my facebook group here for more discussion: https://www.facebook.com/groups/womenbecomingwhole/Check me out on social mediaFB - https://www.facebook.com/NutritionHealthLifeLLCIG - https://www.instagram.com/nutrition.health.life/

Want to add 8-11 years free of cancer, diabetes and cardiovascular disease?Ummmm yes. A new study tells you just how you can do this! Today's episode goes over these behaviors and provides encouragement to get started on them! Spoiler Alert - the behaviors are: don’t smoke, participate in moderate to vigorous physical activity for at least 30 min a day, drink no more than 0.5-1 alcoholic drink a day, eat a high quality diet (based on the AHEI scale) and maintain a “healthy” weight. Be sure to listen so you can hear why I disagree with this last "behavior" actually being classified as a modifiable lifestyle behavior.Resources:- Read my full opinion at my blog- Check out my goal setting post - Grab your goal setting workbook - Facebook for accountability (women only)- Facebook page- Original study- Editorial

Oh Meal Prep. We know we want to. We know we should. But why can’t we just do it? Today’s podcast is all about how to get started with meal prep. I’ll give you 3 options to try out and see what works best for you in this phase of life. Simple Prep: When you’re putting items from the grocery store away you leave out all the items that need to be prepped for the week. Clean, chop and prep everything at that moment. You bought a bunch of kale? Don’t just put it in the refrigerator to go bad. Wash (massage if you really like tender kale – for real, check it out here) and chop it right now so you can just take it out of the container when it’s time to eat. The largest obstacle to eating well has just been overcome. High fives all around.Prep and Portion: This takes it to the next level. Do #1 above but then portion out the amounts you need for each recipe. Portion out snacks. Portion out items for other meals. This way, when it comes time to make your son’s lunch you just need to grab the 4 items already portioned and make a sandwich. This cuts the prep time on the day you’re cooking or preparing the foods WAY down. Now everything is basically grab and go. Fist bumps all around.Batch Cooking: This has two forms I’ll talk about Partial: This is when you cook multiple items for the week in advance and then assemble to meal fresh the day it will be cookedComplete: the grand-daddy of all meal prep. You literally cook/bake ALL of your meals for the week on one day. Then you just reheat and eat when it’s time for your meal.Why meal prep?Ensure you are eating the way you desireSave money by eating out less, having fewer trips to the grocery store and optimizing the use of everything you buyLess food waste - good for the environment and your pocketbookSave time by streamlining redundant tasksStay tuned! I’ll be doing a meal planning course/workshop soon! Read the blog post here: https://nutritionhealthlife.com/2020/01/05/simple-swaps-for-success-dinner/Join my facebook group here for more discussion: https://www.facebook.com/groups/womenbecomingwhole/Check me out on social mediaFB - https://www.facebook.com/NutritionHealthLifeLLCIG - https://www.instagram.com/nutrition.health.life/

Are you tired of setting goals that fall short? 80% of people don't carry out their New Year resolutions. Want to be in the 20% that do? I've got you covered. This episode is all about setting and achieving your goals. I talk about where you've been, where you hope to go and how to set up steps along the way to get you there. Want to watch the full live workshop? Click here to watch now.Looking for the workbook? Click here to download.

Welcome to the podcast! Today is a brief introduction to who I am, what this podcast is about and where I hope to take us from here. Settle in and let's get acquainted! My name is Dr. Lynn Stiff. I am a dietitian turned physician passionate about empowering people to use their lifestyle as medicine. Many of the chronic diseases and cancers that affect our world can be prevented. I’m on a mission to provide you with evidence based tools and education so you can implement realistic and sustainable changes into your life to combat disease, reach your health goals and lead your best life. I'm so glad you've joined me.This podcast is about all things lifestyle and preventive medicine. I have seen firsthand the consequences of suboptimal diet and lifestyle choices while caring for patients riddled with chronic disease in the clinic and hospital. The true path to wellness is through addressing all areas of health – nutritional, physical, psychological and environmental. This podcast is a safe environment for people of all body sizes.I know that restrictive diets and more willpower are not the answer to fixing the state of our health. The false hope provided by the diet industry has resulted in a weight-biased society and health care system. This bias serves as a huge barrier to achieving complete wellness and preventing diseaseThis podcast takes a realistic and empowering approach to wellness. Through education, tools and support, I hope to provide evidence-based approaches to disease prevention that are sensible and sustainable. No fluff here. These are actionable items you can implement right now! Let's begin this journey together ❤What to get in touch?Website: http://nutritionhealthlife.com/Facebook: https://www.facebook.com/NutritionHealthLifeLLCInstagram: https://www.instagram.com/nutrition.health.lifeFacebook Group: https://www.facebook.com/groups/womenbecomingwhole