Really Healthy

This episode contains a big announcement from Scott Mitchell and Melanie Douglass. Really Healthy is going on hold but Scott has found something that is working for him and that helps him feel healthy. He is going back to the way he ate on The Biggest Loser. Farewell for now from the Really Healthy team.

This episode has a big announcement about the show from Really Healthy podcast. We are taking a break. We also talk about carbonated beverages and whether they are good for you or not. We also tackle a question about full body workouts or split days. Melanie and Scott share what they will be up to in the upcoming months.

Is it possible to have a sugar addiction? Yes, in fact, it is. Melanie Douglass, RD, shares her tips and tricks to give up sugar and kick that addiction because let's be honest it is a nice treat but you don't NEED sugar in your diet. Scott shares his experience cheating on his keto diet. Melanie talks about cheat days and how often you can "treat yo self."

Have you heard that gluten free treats are better for you? How about carbs make you fat? Melanie Douglass, registered dietitian is debunking the most common food myths and some of them turn out to be true. 

Scott realized making friends with the kitchen and cooking healthy food was essential for his journey to get healthier. He is telling listeners the steps he took to fall in love with the kitchen and get organized about living a healthy lifestyle.

Keto may be the most recent diet you've seen take over your social media feed but Melanie Douglass, registered dietitian, is helping you stay ahead of the trends with these diets she predicts will soon be getting lots of attention. Pescatarian, flexitarian and Volumetrist are a few she talks about. We also talk about the foods that can keep you hydrated all summer long. 

Last week Scott Mitchell read some of his journal entries from The Biggest Loser. We didn't get to all of the juicy ones so this week he is sharing more of the thoughts and feelings he was having while going through the biggest change of his life.

MyFitnessPal is probably the most common fitness app or food tracker on the market but registered dietitian, Melanie Douglass has a warning when it comes to tracking your food. People make two common mistakes with fitness apps. One is that they overestimate how active they are and they don't track or measure the correct foods. It is important to pick a food tracker that gets into calorie and nutrition information from the USDA, not user generated. We also talk about the foods that can save your memory and the few nutrients they all have in common.

As most of you know, Scott Mitchell went on The Biggest Loser. He kept very detailed journals not only of what he was eating but of what he was feeling while on The Biggest Loser. Scott shares a few personal pages from the journal.

Scott took a week off from exercising. He also admits that he has been hating the gym. Melanie tells Scott that taking a break can be great for your mental health when you are not enjoying exercise. It can even help with muscle development if that is a goal for you. She also reminds Scott that exercise does not always have to happen in a gym. You can go biking, hiking or even just walk you dog.

Have you heard of anyone say "if it fits in your macros?" Counting Macros is just another way of dieting in which you count your intake of the three macronutrients - carbs, fats and protein. The diet aims to not eliminate any specific nutrient (like keto eliminating carbs) but rather eat a balance of them. If counting your macros sounds amazing, because hey, you could make any food fit, it comes with a warning. Counting macros requires a lot of time and attention to detail. Scott and Melanie also talk about training your taste buds to like healthier foods.

Weight training is great for everyone. Weight training should be included in any exercise plan. It is very metabolically active and increases bone density and confidence. Sometimes people give up on weight training because they are not seeing results. Melanie Douglass, certified personal trainer, encourages everyone to stick with weight training even if you aren't seeing results yet, because it can take months and years to see the results but she promises you will feel them within weeks. We also talk about the age old rule of eating before bed and whether or not it actually makes you gain weight. 

Scott Mitchell, former NFL quarterback and contestant on The Biggest Loser, has hit a wall in his struggle to lose weight. He is hating the gym and keto isn't going well anymore. Melanie Douglass, registered dietitian and personal trainer, gives him some tools to hopefully help him push past the wall. 

Dietitians often advise people to eat a variety of foods and colors because that rule helps people get their fruits and vegetables in while also not restricting cravings too much but it is important to think of variety over the span of a week or month, not one meal. If you give yourself too many options at a single meal you are more likely to overeat.

This week Scott Mitchell has been thinking about all the aspects that make up overall health. Mental health. Physical health. Spiritual health. He wonders which type of health is most important. Melanie talks about balance but what it all comes down to is your mental health. If you don't have that, you can't have the rest.

This week Scott Mitchell struggled with self love and body image after seeing himself on camera and being surprised and demoralized by the way he looked. Have you ever had a picture or video send you into a tailspin when you had been feeling good? Melanie reminds Scott that it is important to judge yourself based on how you feel, not how you look. She gives Scott tips on ways to turn negative self talk into positive self talk.

Biohacking is a buzzword in the health and fitness industry right now thanks to trends in Silicon Valley, but what is biohacking? Melanie Douglass, registered dietitian and certified personal trainer explains that it is pretty much just finding a way to live your healthiest life. An added bonus of biohacking is that it prioritizes daily gratitude. Scott and Melanie also talk about a new study that showed organizing your kitchen can help you make healthier choices.

Scott is making great progress but he is finding himself getting bored with his journey to get Really Healthy. Melanie says it is normal to feel bored it just means it is time to change things up. Is chocolate milk really the best post-workout snack? We de-bunk that and give some suggestions on how you should plan to refuel after a workout. Is your brain sabotaging your healthy lunch choice? Probably. Our challenges this week involve the whole family. It's time to de-junk your kitchen.

Amy Davis, 500 hour RYT (registered yoga instructor) joined Scott Mitchell to talk all of the aspects of yoga. Yoga is so much more than stretching, in fact there are six limbs of yoga. Amy and Scott talk about the different types of yoga and the benefits of yoga. Scott learns yoga is about so much more than stretching. We talk meditation and how your mental health is priority #1.

Is it possible to have a sugar addiction? Yes, in fact, it is. Melanie Douglass, RD, shares her tips and tricks to give up sugar and kick that addiction because let's be honest it is a nice treat but you don't NEED sugar in your diet. Scott shares his experience cheating on his keto diet. Melanie talks about cheat days and how often you can "treat yo self."

We recently got a question about diet pills. Melanie discusses why quick fixes don't work. The best way to get healthy is by eating whole foods and moving your body. Social Media influencers are EVERYWHERE, but Melanie has a warning, don't believe what you see. Most of those people use WAY more than a tea to get in shape. Scott shares how much he used to spend on fast food and it will blow your mind. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

What does fitness look like? Does a healthy person have a certain look? Melanie says health looks different for everyone and it is important for everyone to realize the difference between fitness, health and sport. What is healthy for you may look very different than what is healthy for your friend. It is important to leave comparison out of it. Find us on Instagram @reallyhealthypodcast.

Breakfast used to be called the most important meal of the day but when the intermittent fasting trend started it kind of disappeared. Breakfast is still important if it works for you. It's ok to have breakfast and it's also ok to skip it depending on how you feel. Scott talks about staying on Keto while on vacation. Melanie discusses the difference between weight machines and free weights. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

KSL TV's Shara Park sat down with Melanie for a conversation about the small changes she made to lose 22 pounds and why she was in no rush. The inspiring conversation will leave you empowered to do the things that work for you to live a healthier and happy life. Shara works a crazy schedule (she is up at 2:30 a.m. every week day) but she managed to find a fitness plan that worked for her. She also shares the simple nutritional changes she made to see a difference. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

Full fat dairy...is it back? Melanie said if you eat dairy go for the full fat versions, but dairy is not and essential part of anyone's diet. Scott talks about how he has finally found motivation and is starting the love his fitness routine more and more and he shares how he has done that. Andy Phillips who has been training for a boxing match at Fitcon joins us to talk his grueling training regime. We will be at Fitcon April 12 and 13. Make sure you stop by. Go to fitcon.com for tickets and more information. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

The vitamin and supplement isle is long at most grocery or health food stores, but which ones do you actually need? Melanie shares her thoughts on supplements and the ones she thinks you should take. How many days can you keep leftovers? And Scott talks about he hacks his brain into exercising. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast

Chris Jones, doctor of internal medicine specializing in metabolic disorders from Intermountain Healthcare, joined us to talk about the impact hormones can have on weight loss and metabolism. Melanie starts by asking if hormones can really be to blamed when someones "tries everything" and can't lose weight. We talk about the importance of sleep and stress management when it comes to keeping your hormones balance. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

Scott talks about what a typical day of eating looks like on keto and the changes he made to see bigger results. Melanie debunks the "whoosh effect" which some people claim is when you lose a lot of weight in a couple days after weight loss has stalled a little. Melanie gives the reason this rapid weight loss can actually happen, it's not what most people think. We talk about the age old question of whether eggs are good or bad. Online: reallyhealthyshow.com Facebook: Really Healthy Podcast Instagram: @reallyhealthyshow

Melanie shares her food journal. She shares a good day and a not so good day thanks to her kids bringing home giants cookies. Next she answers the question if treats are really OK when you're trying to get healthy. Utah is in a cookie craze right now so we have a lot of treats around us. Is working out with a cold OK? We discuss. Are frozen meals healthy? Online: reallyhealthyshow.com Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast

This week Scott confesses that exercise hurts and isn't very enjoyable to him as of late. Melanie has a solution for him and you. Crank up the music. Melanie talks about studies that have correlated music to working harder during your exercise. She shares a few apps that help her enjoy exercise more AND she shares her favorite playlist. We also talk a study showing the benefits of food journaling. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

Yes, there is a right and wrong way to set goals for yourself. You are much more likely to accomplish your health goals if they are measurable and if you simply write them down. Melanie has more practical solutions to all of the trending health challenges, like J Lo's no sugar, no carbs challenge. Scott shares his journal from The Biggest Loser and we talk "ultra processed foods" and why you should ditch them. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

Scott shares his BIG win for the week and answers your questions about where he is on his nutrition and fitness journey. Melanie shares her meal prep hacks to simplify your weekly meal prep...One of her tips is just don't do it. Finding a fitness buddy, one you actually like, is nearly essential to your success. One of this week's challenges may be the hardest we have issued yet. Let us know if you tried any of our meal prep hacks. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

Melanie is here with another bonus episode. She starts off a "get real" talk about food and weight gain. Next, she moves onto her list of ten things to love about food. When it comes to loving food the first step is to know that you control food. It doesn't control you. Instagram: @reallyhealthypodcast Facebook: Really Healthy Podcast Online: reallyhealthyshow.com

This week's episode is audio only. Melanie is gone this week and Scott is joined by Tara Finnerty a ketogenic specialist and registered dietician. Finnerty began her ketogenic research while working at Primary Children's Hospital using the diet to help children with epilepsy. Scott and Finnerty discuss the history of the ketogenic diet and what a healthy ketogenic diet looks like. Really Healthy does not endorse any specific diets. If you are considering changing your diet you should first consult a healthcare provider. Online: reallyhealthyshow.com Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast

Melanie is sharing her "game changing healthy foods." These are convenient, tasty, healthier options of your favorite foods. We even have a new kind of pasta on the list. Scott and Melanie also discuss the celery juice and whether or not buying all that celery to make your juice is worth it. Scott explains how being honest with everyone about this journey has helped him. Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast Online: reallyhealthyshow.com

We talked about it in a previous episode so we are circling back. Melanie promised to tell a story about her experience with intuitive or mindful eating while she was eating halibut. Melanie encourages everyone to try mindful eating. It started when she had an hour to herself, went to a nice restaurant and decided to give intuitive eating a try.

Artificial sweeteners have been demonized and glorified over the years. But are artificial sweeteners really that bad... or good for you? Melanie gives her take on artificial sweeteners and gives examples of foods to watch for when avoiding artificial sweeteners. Scott tells the story of his conversation with a carrot cake in hopes that will help listeners understand how hard this journey is for him. Find us online: reallyhealthyshow.com Facebook: Really Healthy Podcast Instagram: @reallyhealthypodcast

*This episode was originally published on December 3, 2018 The term fat typically carries negative feelings for people but eating fat is good for you. Stop being afraid of fat, but keep track of the types of fat you eat. Healthy fats in moderation are what you should aim for. We go over which fats are healthy. We are also talking strength training and how many reps you should do to get strong. Scott has some exciting news he is switching up his program. This month he trying intermittent fasting.

This month Scott is doing keto to find out if it is the right diet for him and he has recruited someone special to help him find success on his keto experiment. Melanie gives the rundown on all things keto (and the potential keto flu). How will you feel? How to start? Is keto the right diet for you? Melanie tells listeners that all of the special "keto food" you see in the grocery is unnecessary. She also gives her advice to avoid the keto flu. Scott gets emotional and talks about why this is such a hard journey for him. In the spirit of being transparent Scott shares how hard things have been for him lately in his journey towards health.

You are not alone, weight loss plateaus are common. Scott experienced a weight loss plateau just a few weeks ago. A weight loss plateau is actually good news, it means your body has gotten stronger and adapted to your workout routine and now it's time to push your body harder to overcome the plateau. Scott is trying out a healthy version of the keto diet this month. The best news of the week? You can now find free, full-length workouts on our website! reallyhealthyshow.com

This may come as a surprise but your health isn't correlated with how you look. We are talking about metabolic health. How do you determine metabolic health? Your doctor has to. It is tests like blood pressure, triglycerides and cholesterol. Scott and Melanie talk about ways to measure and stay encouraged beyond the scale. Our challenges can be found on our website: reallyhealthyshow.com.

We are taking the week of Christmas off. But we thought this episode was fitting because the holidays can be a major bump in the road for some. Scott talks about how having surgery threw off his fitness and nutrition this week. Melanie assures him that everyone has bumps in the road, but what is important is that we get back on track and don't just give up. Is weight the best measurement of health? Melanie talks through that. We talk about motivation and Melanie gives her advice on getting and more importantly staying motivated. Is breakfast required? We de-bunk that myth in our in the news segment. One of our challenges will help you beat those pesky sugar cravings. The other? You'll be out of breath.