The Allsorts Podcast

At this point, I think we've all gotten the memo that chronic stress is bad for us. We know that stress can mess with our gut health, our heart health and more. BUT (and this is a big BUT)... did you know that some forms of “good” stress can actually make you not just healthier, but stronger and more resilient to chronic stress?It's kind of a mind-blowing proposition and in this episode of The Allsorts Podcast, I'm talking with Dr Sharon Bergquist MD about exactly what good stress is, and how it can make you a heck of a lot healthier, when applied intelligently.Dr Bergquist is the author of a brand new book, The Stress Paradox, where she outlines the science of hormesis: exactly how - and what kinds of - good stress can influence cellular health and how that underlies all sorts of improvements in metabolism and resistance to chronic stress and disease. I know this sounds like an outlandish internet concept - but one of the reasons why I love Dr Bergquist's work so much is that it is deeply evidence-based and grounded in well-researched and agreed upon wellness practices like movement and plant-based nutrition. There is something for everyone in this podcast, from the wannabe biohacker to the deep science nerd to the back to basics wellness skeptic!About Dr Sharon Bergquist:Sharon Horesh Bergquist, MD, is an award-winning Yale and Harvard-trained physician, innovative healthcare leader, and visionary researcher renowned for spearheading a science-based approach to applying lifestyle as medicine. She has helped lead numerous clinical trials, including the Emory Healthy Aging Study and the NIH funded Emory Healthy Brain Study. She hosts The Whole Health Cure podcast and her popular Ted-Ed video on how stress affects the body has been viewed over eight million times and translated to 35 languages. On this episode we chat about:Why this Harvard-trained internal medicine doctor shifted towards lifestyle medicineThe difference between chronic, continuous stress and intermittent, positive stressHow a cycle of stress and recovery helps build stronger, more resilient cellsA doctor's evidence-based take on adrenal fatigueThe five good stressors to increase in your lifeWhy antioxidant supplements are probably not as good as eating plantsSpecific phytochemicals you want to eat more of - and where to find themIs the sauna/cold plunge, beloved by Scandiavians, actually good stress?How to leverage cross-adaptation to build the good stress plan that works for youWhat does the research say about intermittent fasting and cellular health?Support the Pod!We couldn't make this podcast happen without the support of our amazing listeners…I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @thegoodstressdoctorIf you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!Connect with Dr SharonGrab a copy of Dr Sharon's new book, The Stress ParadoxWebsite: https://drsharonbergquist.com/Instagram: @thegoodstressdoctor

I get it: we're all busy…and sometimes, quite rightly, meal prep is not at the top of our priority list. But, what if you're really feeling stuck in a food rut? As a dietitian, I know that food ruts can suck the enjoyment out of healthy eating…so let's break out!Sometimes, all you need is someone to spark an idea, or shine a light on a kitchen hack - or ultra-delicious food - that you immediately know you need in your life…so I'm talking with my friend and colleague Michelle Jaelin RD all about her transition from cooking for two to cooking for four, easy ways to make basic meals more exciting and a few new amazing foods to pick up to shake up your eating routine.About Michelle Jaelin:Michelle Jaelin is a nutrition communicator, registered dietitian and content creator who focuses on Asian food and culturally inclusive healthy eating tips. Michelle delivers dynamic educational talks on practicing inclusive nutrition, decolonizing health and wellness and busting myths about cultural foods locally and around the world. Michelle resides in Hamilton, ON with her spouse, twins and rescue dog.On this episode we chat about:How becoming a new parent has changed mealtimes for MichelleMichelle's path from fine art to dieteticsHow do we get stuck in food ruts in the first place?Why diversifying your diet helps you become a healthier eaterFlavour boosters to keep on hand for elevating basic mealsTips to simplify your cooking routine when life is busyHow to try new foods and love itMichelle's recommendations for new foods to tryLet's mythbust: soy + MSGSupport the Pod!We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @michellejaelinIf you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!Connect with MichelleWebsite: michellejaelin.comSign up for Michelle's awesome newsletter here!

We're hearing a LOT about ultra-processed foods: how they're inflammatory, cause obesity and blood sugar spikes and more...but are ultra-processed foods really bad for you? What does the research say?As a registered dietitian, I always want to A) help share evidence-informed advice to help you live your healthiest, happiest life and B) help myth-bust the all too common misinformation we see online every single day about nutrition. So with all the yapping about ultra-processed foods, or UPFs, I thought it was high time we devote a solo episode to “processed foods” and take a look at what they are, why folks are concerned about them and ultimately, how we can include (or not include) them in our everyday diet so we can be our healthiest. On this episode we chat about:What exactly is an ultra-processed food? How the NOVA classification is used in researchAre UPFs nutritionally different from whole foods?What are the differences between ultra-processed and whole foods on our metabolism?Do ultra-processed foods cause obesity?What about ultra-processed foods with “clean” ingredients?How do ultra-processed foods affect our blood sugars?Does eating ultra-processed foods make us unhealthy?How to make daily nutrition choices that minimize your disease risk and maximize affordability and enjoymentSupport the Pod!We couldn't make this podcast happen without the support of our amazing listeners…I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Even if you don't think of yourself as outdoorsy, the research is pretty clear: time spent unplugged - bonus if it's got a little “outside thrown in” - is pretty dang good for you. And if you, like me, think you might need more of it…today's episode might be just the inspiration you need to get your hands dirty and grow something.I'm speaking with the lovely Jessica Murnane about how even just a little nature can help you heal. Jessica is a horticultural therapy practitioner based in Charleston, South Carolina and she is the growing inspiration you didn't realize you needed…particularly if you've never thought of yourself as an earthy person. She believes that interacting with the plant world, even if all you have is a windowsill, or a bit of time to cook or craft, is a powerful way of connecting to the natural world and there is science to back it up.I love this episode: I speak with Jessica about everything from how she - very much a city person - stumbled upon a love of gardening and found her way to horticultural therapy. We talk about the history and science of horticultural therapy and how you can bring a little bit of nature's medicine into your own life. Even if you're not the type to wax lyrical about a landscape. And especially if you don't have a lot of time or money.About Jessica Murnane:Jessica Murnane is an author, creative consultant, and Horticultural Therapy Practitioner. She's the founder of Basker, where she helps people use gardening and nature as a tool for mental, physical, emotional, and social health. Jessica has written two books, the cookbook One Part Plant and the women's health book Know Your Endo. Her work has appeared in Bon Appétit, Goop, House Beautiful, People, and Shape Magazine, among others. She's an avid cut flower gardener and loves giving away flowers even more than she likes growing them. She lives in Charleston, SC with her husband and son. On this episode we chat about:How growing things builds connection with others and natureHow Jessica, a city dweller, fell in love with growing flowersWhy growing things can help non-nature lovers connect with natureWhat is horticultural therapy? Research behind the practiceHow growing things - even in a single pot - can improve access to natureHow to access community nature resources and educationWays to get started with growingHow growing things democratizes what is a luxury item in our societySupport the Pod!We couldn't make this podcast happen without the support of our amazing listeners…I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod@desireenielsenrd@jessicamurnane If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!Connect with Jessica!Website: baskergardens.comWant some FREE flower seeds? The first 10 people to email Jessica (Canada and USA only) will receive some! hello@baskergardens.com

You've got IBS. And you don't want to live a life of restrictive eating. What do you do? Well, in today's episode two dietitians with IBS-D are going to share what they know to help you enjoy what you're eating and feel your absolute best. Sometimes, eating with irritable bowel syndrome is like playing the slots: you never know what's going to pop up next. Maybe you've been doing well on a low FODMAP diet but all of a sudden your symptoms crop up again….with zero changes to your diet. Or, maybe you can't seem to figure out which foods are causing issues because sometimes you get symptoms and sometimes you don't…with the same food!Which is why I'm chatting with⁠Jessica Roocroft⁠, a dietitian who's an expert in caring for the different subtypes of irritable bowel syndrome and also somewhat unique in her practice because her programs include gut-directed hypnotherapy as a way to help symptoms reside with as few dietary restrictions as possible.We're going to chat about how nutrition influences IBS…and also why foods aren't necessarily causing your symptoms. They may in fact just be exacerbating the symptoms caused by something else entirely. We're going to talk about the gut brain connection so you understand its impact on digestive health, totally free of the psuedoscience you usually see on social media. Jess shares a wealth of very specific and detailed information on tools and practices that might help you get your symptoms under control so you can actually enjoy food again and learn to live a less restrictive and more enjoyable food life. About Jessica Roocroft RD:Jessica Roocroft (just call her Jess) is a Registered Dietitian from North Vancouver, BC who owns and operates an Irritable Bowel Syndrome-focused private practice. Most importantly, she knows first-hand what it's like to deal with gut drama due to IBS-D. It is her life's work to combine her lived experience with IBS with hundreds of hours of research and continuing education over the years and direct it right back at supporting clients navigate the overwhelming world of IBS. On this episode we chat about:How a family trauma initiated Jess' IBS-DHow does eating cause symptoms in IBSWhy low FODMAP isn't right for everyoneUnderstanding the gut-brain connection in IBSThe stress-symptom cycle How the heck does gut directed hypnotherapy work in IBSWhat happens low FODMAP or hypnotherapy don't work for youUnlearning a restrictive diet in IBSHow to build up your tolerance to fibreDigestive enzymes in IBSCorrection: around 1h 9m, I misspeak and say 30 different foods a day, I meant a week!Support the Pod!We couldn't make this podcast happen without the support of our amazing listeners…I love hearing your feedback on these episodes to be sure to join the conversation on our instagram⁠@theallsortspod⁠⁠@desireenielsenrd⁠⁠@jess_nourishes⁠If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN

Are you constipated? Better question: did you know that you could be constipated even if you poop regularly? As a gut health dietitian, I'm no stranger to the constipation conversation…because constipation is super common: according to the Canadian Digestive Health Foundation, constipation affects roughly 25% of Canadians.  In the US? According to the National Institutes of Health (NIH), constipation affects about 15% of the US population and that number skyrockets if looking at older adults. And people live with constipation for years - sometimes their whole lives - without realizing that proper nutritional care can actually do a lot to relieve their symptoms.  Which is why we are chatting with my friend and dietitian colleague Andrea Hardy RD, who is one of my most trusted sources of digestive health information..and the author of a brand new ebook about constipation called Backed UP. Andrea is going to drop a lot of practical, useful information about what constipation is, what causes it and most importantly, what you can do about it. We cover everything from exactly what counts as constipation - even if you poop daily! - to the root causes of constipation, how nutrition helps and why throwing a ton of fibre into a constipated body can actually backfire, dramatically. This episode is a must listen for anyone who has a gut, AKA every single human on the planet.  About Andrea Hardy RD: Andrea Hardy is a registered dietitian from Calgary, Canada where she runs a multi-disciplinary digestive health practice called Ignite Nutrition. Her focus is gut health & gastrointestinal diseases and is recognized in the media as Canada's Gut Health Expert. She is passionate about translating science into ‘easy to digest' information to support a healthy gut.  She has spoken on the TEDx stage, as well as internationally about digestive health.  On this episode we chat about: Andrea's own experience with constipation-predominant IBS How do we know if we're constipated? The different types of constipation, and what causes them The foundation of healthy bowel movements Fibre supplements for constipation  Should you do low FODMAP if you have IBS-C? Signs you want to see your doctor right away Hypothyroid and bowel movements How your pelvic floor interacts with constipation How to increase fibre in the diet for long term bowel health Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and our sponsors! A huge thank you to the wonderful folks at One Degree Organics for sponsoring this episode...we love their 100% sprouted oatmeal and granolas! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @andreahardyrdIf you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! available at www.desireerd.com/podcast

Want to start running, but don't know where to start? Or maybe you want to get back into it after a few years? Desiree is talking with physiotherapist Nick Lo about his fresh approach to running that isn't about metrics or complicated programs. It's time to run just for the feel of it. Nick is the co-owner of Run As You Are, a local run specialty shop as well as the co-founder of Run Ready, a new software tool that uses physiotherapy to help you run your best.  The conversation starts with Nick's journey as an entrepreneur that started with him working alongside his dad's business and then we shift into Nick as running guru: urging us to chill out and just get out the door…with plenty of motivation and sage advice on how to do it. About Nick Lo: Nick is a father of one, soon to be two. He's been a Physiotherapist since 2006, and juggled business and entrepreneurship for the last decade plus. Nick's first business was Physio Room, which opened its first location in 2011, and a second location in 2015. By 2017, he joined Myodetox as Chief Operating Officer, helping scale business operations across Vancouver, Toronto, and Los Angeles. In 2021, Nick's Vancouver clinics were acquired by Myodetox, and he joined Vancouver Running Company. Since then, they've rebranded to RunAsYouAre, moved to West 4th, and are currently in the process of launching a healthy running brand called RunReady. On this episode we chat about: Nick's evolving path as a physiotherapist, an entrepreneur and a runner What Nick has learned about running a business How running is different from every single sport on the planet Running for the mind  What you should actually focus on instead of pace Tips for brand new runners and returning runners Three physical factors for injury free runs How Run Ready can support runners with customized advice The most important thing when you're buying your shoes Mindset Shift: stretching vs movement prep Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and our sponsors! A huge thank you to the wonderful folks at One Degree Organics for sponsoring this episode...we love their 100% sprouted oatmeal and granolas! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @nick_l_oIf you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full Show Notes including episode links and recommendations at www.desireerd.com/podcast

Is meal planning the missing link to help you tackle your nutrition goals? Desiree talks meal planning, intuitive nutrition and more with Vancouver-based dietitian and Certified Intuitive Eating Counsellor, Lindsay Pleskot RD. If you're new around here, you know that I don't buy into the deprivation-focused messaging of the New Year. But I DO love a season where we feel like anything is possible…so my January episodes are typically focused on non-diet moves to help you live your healthiest life.  Although everyone on the internet seems to gloss over this fact, healthy living isn't some two week detox filled with horse-scented capsules and celery juice sadness. But, it also isn't a sparkly, unicorn-filled paradise you reach only once you eliminate gluten for good.  Real, transformative healthy eating is about figuring out what works for you and your lifestyle, and then showing up day after day, doing what you can, forever.  It's about small, sustainable wins…which are often facilitated by moments of motivation to set solid habits in place.  Which is where meal planning comes in…because if you are super busy (and who isn't?) eating in line with your intentions requires planning your groceries and meals at least a little so that you don't end up starving with no food in the fridge on a Wednesday night and ordering takeout.  So instead of using your good January energy to do something you can't - and probably shouldn't - maintain long term, what about using this time to figure out how to make home cooked meals more of a daily reality?  About Lindsay: Lindsay is a Registered Dietitian, Certified Intuitive Eating Counsellor, Food Blogger, and new Cookbook Author: her book The Feel-Good Meal Plan is out now!! Lindsay is on a mission to make food feel good. Her goal is to remove the guilt, stress and overwhelm around food by helping women get out of the diet cycle and heal their relationship with food. As a busy working mom of two she also knows firsthand the stress of getting meals on the table day in and day out which led her to writing her first cookbook packed with time-saving recipes and strategies designed to simplify meal prep, reduce food waste, and bring more joy to your kitchen! On this episode we chat about: Why we have to ditch external validation for our health behaviours How to reconnect to internal cues like hunger or fullness What does healthy eating look like to an intuitive eating dietitian? How does meal planning fit into a more intuitive eating approach? Finding the right style of meal prep for you Tips for streamlining grocery shopping Navigating feeding kids with meal prep A few tips for making positive change this year Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and our sponsors! A huge thank you to the wonderful folks at One Degree Organics for sponsoring this episode...we love their 100% sprouted oatmeal and granolas! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @lindsaypleskot.rd If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Show notes, including video, recommendations and links at www.desireerd.com/podcast

Did you know that there are steps you can take as a parent to help reduce the risk of food allergies in your kids? And that all it takes is a surprisingly simple shift in how we feed our babies? I had my kids in 2010 and 2015, and in just those 5 years, there were massive shifts in everything from how we introduced food allergens into baby's diet to feeding babies purees vs baby led weaning. It was a bit confusing…and I'm a dietitian! So when I met Malina Malkani RD at a conference last month, and heard all about her new book, Safe and Simple Food Allergy Prevention, I immediately asked her to join me here on the pod so we could get a solid re-introduction to, well, the introduction of solids in our babies and learn all about how the science has shifted over the last decade.  Malina is a New York-based registered dietitian, and she shares so many wonderful, practical tips for navigating baby-led feeding on the podcast, including a ‘why didn't I think of that' moment at the end of the episode that actually dropped my jaw. Whether you're a new parent, grandparent or a soon-to-be parent, this episode is going to hopefully help you breathe a sigh of relief when it comes to navigating feeding your wee one. About Malina: Malina Malkani, MS, RDN, CDN, is the pediatric registered dietitian, best-selling author, speaker, and single mom of 3 behind the Instagram and TikTok handle, @healthy.mom.healthy.kids. A Forbes Health Advisory Board Member since 2022, member of the Advisory Council for the RWJF Reframing Child Health and Obesity project, Kabrita Medical Advisor, and former national media spokesperson for the Academy of Nutrition and Dietetics, Malina completed her undergraduate degrees at Northwestern University and master's degree in clinical nutrition at New York University. On this episode we chat about: How has the science of food allergy changed over the last 10 years? What causes food allergy in kids? The connection between eczema and food allergy Can you actually prevent food allergy? The optimal age for introducing food allergens What is baby-led weaning Is it okay to combine feeding approaches? What are the signs of allergic reaction in baby? Malina's take on the best first foods for baby How much will babies actually eat? Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @healthy.mom.healthy.kidsIf you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

As a digestive health dietitian, time and time again, I seem to conveniently ignore the fact that the liver is considered part of the digestive system…and this episode is my attempt to correct that glaring oversight!  Today we are talking all about liver health with Toronto-based dietitian Andy De Santis, including specific nutrition advice for fatty liver disease and I have to say, even if you haven't thought about liver health in the past, you will be FASCINATED by this episode…because, really, liver health is connected to, and reflects, overall health. Andy shares so much practical, actionable advice that will help anyone achieve better overall health, from fighting chronic inflammation to improving blood sugar response and supporting cardiovascular health. Because it really is all connected…and nutrition is so, so important for helping you live your healthiest, most active life no matter your health goals. Yes, we are also going to cover a lot about non-alcoholic fatty liver disease - now called metabolic dysfunction-associated steatotic liver disease (MASLD). In this episode, you'll gain a better understanding of why NAFLD/MASLD occurs, and how nutrition supports the underlying causes of this increasingly common condition. About Andy: Andy is a private practice dietitian and multi-time published author from Toronto, Canada. He graduated from the University of Toronto School Of Public Health with a master's in nutrition in 2014 before starting his career in the research and education department at Diabetes Canada. Since then his mutual passion for writing and social media has taken him down the private practice path with his most prominent area of practice interest now being fatty liver disease. On this episode we chat about: What Non-Alcoholic Fatty Liver Disease…and what's with the name change? What causes NAFLD? Is it fat you eat? Or something else? Two simple foods to eat daily to reduce your risk How the microbiome is connected to liver health The best researched supplement to support fatty liver Lab tests for liver health Lifestyle factors that lead to high triglycerides Why omega 3 fats matter Important phytochemicals to eat more of…and where to find them Do you actually have to lose weight in order to reduce liver fat? Are you hitting your healthy sleep threshold? Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @andytheRD If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode links and recommendations, available at desireerd.com/podcast

If there is one diet we talk about most in nutrition, it's the Mediterranean diet. Year after year, it gets ranked as one of the “best diets” in the world (what the heck does that even mean?!?) but as a registered dietitian, I think there is a lot that goes unsaid about this way of eating.  Namely, that it's not a “diet” at all…it's a specific dietary pattern. AND…that it actually has very little to do with the Mediterranean region itself. Curious?  Then you'll want to listen to this episode of The Allsorts Podcast with Montreal-based dietitian Vanessa Perrone RD. We talk about what the Mediterranean Diet is - and isn't - as well as the scientific and cultural context behind this way of eating and how we can integrate that knowledge for our own nutritional needs. Vanessa is author of Everyday Mediterranean: a complete guide to the Mediterranean diet and as someone with Italian heritage, she also happens to have a more intimate knowledge of the cultural context behind the research.  This might not be the conversation you are expecting about the Mediterranean diet…but we hope it's the one you need! We go in depth on the lifestyle and cultural components of this dietary pattern as well as the Euro-centric nature of nutrition research and what this actually means for other cultural dietary practices that are less well studied. I can't wait to hear what you think about this episode! About Vanessa: Vanessa Perrone is a Registered Dietitian, speaker and clinical director of the virtual nutrition practice Motive Nutrition, which focuses on women's health and chronic disease. She is also a recipe developer and the author of Everyday Mediterranean, a cookbook focusing on the Mediterranean way of life. On this episode we chat about: What the Mediterranean Diet is…and isn't The most overlooked aspect of the traditional MedDiet lifestyle How the Mediterranean dietary pattern breaks down in terms of foods and macros Why the MedDiet is more of a snapshot in time than modern reality Is pasta a health food? Can a plant-forward diet be healthy for blood sugars? Understanding the Euro-centric biases in nutrition research What we can apply from the Med Diet research to our own cultural diets and ways of eating Why is olive oil such a big part of this dietary pattern? Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @vanessaperronedietitianFull show notes, including links and recommendations, available at www.desireerd.com/podcast If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

If you're thinking about going vegan as a family, or you're already vegan and expecting a wee one and wanting to raise them vegan, this is the episode for you! As a plant-based dietitian and mom of 2, this is an episode I've been meaning to do for a while! There is a lot of misinformation about feeding kids a vegan diet…and a weird amount of negative headlines that have been attributed to vegan eating that were really parents not feeding their kids properly. So I'm super excited to be chatting with registered dietitian Karla Moreno-Bryce RD, who focuses specifically on vegan pediatric nutrition, all about how to feed vegan kids well. The reality of fostering healthy growth and development isn't all that different, whether your children are omnivores, vegetarian or vegan. Kids have specific nutrient needs, like protein or calcium, and you simply need to ensure that you are offering foods rich in those nutrients! So in this episode, we get into specifics about nutrients of concern and which foods and supplements are essential for meeting their needs. It will help you get clearer on how to plan your family meals so that your kids thrive on a plant-based diet.About Karla: Karla Moreno-Bryce, MDA, RD, LD is a leading expert in pediatric vegan nutrition, author of the Vegan Kids Cookbook, and mom of two vegan girls. She has worked with hundreds of committed vegan parents from all around the world to help them feel confident feeding their kids a vegan diet for proper growth and development. Her insights have been featured in highly recognized outlets like Huffpost, BBC, and National Geographic and has been a speaker at the Vegan Women Summit, Twin Cities Veg Fest, and NYU Langone Health. In her spare time, she enjoys having picnics with her family—unless it's in the middle of Winter in Minnesota.  On this episode we chat about: Is it possible to raise healthy vegan kids? Going vegan as a family Which nutrients do we need to watch most for vegan kids? Talking about iron-fortified cereals: yay or nay? The one important mineral that no one talks about for vegans  How much protein do kids need? The best plant-based milk for kids How to navigate high fibre foods with little tummies Making sure kids get enough energy for growth What supplements do vegan kids need? Navigating the family meal Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @vegan.kids.nutrition If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! recommendations

Need an in-depth update on nutrition for celiac disease? This episode with dietitian Meghan Donnelly and Vanessa Weisbrod of The Celiac Disease Foundation will have you sorted, whether you're newly diagnosed or have been living with celiac disease for a while now! Celiac disease is truly unique: it's the only autoimmune disease that is treated by diet. And as a gut health dietitian, I got my start supporting people with Celiac disease in navigating the gluten free diet…but it's been a while since I chatted about nutrition for celiac disease (even since I wrote Good For Your Gut!) so I thought it would be great to check in with a couple of experts - Meghan Donnelly RD and Vanessa Weisbrod of the Celiac Disease Foundation. We're going to cover Celiac disease from all angles, so whether you're wondering if you have it, you're newly diagnosed or you've been living with Celiac for a while now, there is something here for you! We're talking about everything from how Celiac disease is different from a food allergy…and why it's ESSENTIAL to get tested for Celiac disease before you even think of ditching gluten.  Meghan covers the confusion about celiac disease, non-celiac gluten sensitivity and IBS as well as whether those gluten enzymes actually work. From Vanessa, we hear about the real impact of lifelong gluten free eating on quality of life and the exciting new research that may change how you live with the disease.  About Meghan: Meghan Donnelly, MS RD, is the Director of Health Communications at the Celiac Disease Foundation. As a Registered Dietitian specializing in digestive diseases, her nutrition philosophy is simple: everyone deserves to enjoy food that is delicious and supportive of their health. Throughout her career as a dietitian, Meghan has made it her mission to empower people with knowledge about how food affects their bodies while acknowledging the unique emotions and challenges that come with navigating medically necessary diet changes.  About Vanessa: Vanessa Weisbrod is the Chief Education and Community Engagement Officer at the Celiac Disease Foundation where she drives change in healthcare through education. With a personal diagnosis of celiac disease in 2004, she's dedicated nearly two decades of her career to bridging knowledge gaps, leading research initiatives, and creating national recommendations to support patients living with celiac disease. On this episode we chat about: What is the difference between celiac disease and an allergy? Does gluten cause celiac disease?  The signs and symptoms of celiac disease Why you should NEVER eliminate gluten without testing for celiac disease first The mindblowing future of Celiac disease care Gluten introduction for infants and toddlers Non-celiac gluten sensitivity vs IBS Gluten and leaky gut syndrome The understanding the real impact of lifelong gluten free eating   Dealing with weird gut issues Optimizing nutrition for the long term How careful do you need to be about cross-contamination? Supplements for Celiac Disease Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @celiacdiseasefoundation . If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode links and recommendations, available at www.desireerd.com/podcast

Of all the hot topics in nutrition, there are few as loud - and confusing - as protein. As a plant-based dietitian, I've seen it all: from a dietitian telling everyone to go on a low protein diet (what?!?) to a trainer telling everyone to eat their body weight in protein (double what!). So in this solo episode, I wanted to do a deep dive on the topic of protein itself - what is protein? and why does the body need it? - to help you figure out exactly how much protein you need to eat in a day and why there is so much confusion around the topic. We're getting into some deeply nerdy territory with this one, just like my episodes on sugar and inflammation but I promise, I'll make the science of protein easily digestible (dietitian pun very much intended!). On this episode we chat about: What a protein actually is and what it's made from The surprising roles of protein in the body (not just muscles!) What is a complete protein? A deep dive The research how much protein we're actually eating, meat eaters and vegans alike How much protein do you really need? Exact protein needs for different life stages and goals. Can you be healthy without animal protein? A guide to protein rich plant foods How to get all the protein you need without stress Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including links and episode recommendations, at www.desireerd.com/podcast

I've noticed how food content on social media has started to veer towards viral food combinations…but making a cake out of mushed up oreos or wraps out of cottage cheese isn't exactly what you want for dinner.   Creating reliable and exciting plant-based recipes that you'll use again and again takes a lot of skill and a lot of passion. So I am so excited to be talking with Nisha Vora, the lawyer turned YouTube and food blog sensation behind Rainbow Plant Life, who has an incredible new cookbook out called Big Vegan Flavour. I got to sit down with Nisha to talk about her new book as well as her life as a content creator - which is not always what people imagine it to be. Nisha shares more about why she chose to leave law for a career in food as well as a bit about her creative process and how she navigates the never ending cycle of content creation. And of course, we chat about how she learned to make flavourful food she is excited to eat and how you can too! About Nisha Vora: Nisha Vora is a cookbook author, content creator, and former lawyer known for her innovative approach to vegan cooking. After graduating from Harvard Law School in 2012 and working as a lawyer, she exchanged her casebooks for cookbooks to follow her dream in the food world by creating Rainbow Plant Life, the vegan cooking website. With over 2 million followers across her blog and social channels, Nisha's dedication to creating accessible, delicious, and meticulously tested plant-based recipes has earned her a loyal following and widespread recognition. On this episode we chat about: The biggest mistake Nisha made cooking for herself when she went vegan Why Nisha chose a career in law and why she left How she built Rainbow Plant Life into a 2 million+ strong community The tricks to making vegan meals as flavourful as ones with animal foods How a trip to SE Asia helped Nisha discover a secret flavour weapon The impact of social media on productivity and creativity Nisha's advice for those starting out in food media The creative process behind writing Big Vegan Flavour How Nisha defines success Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @rainbowplantlife . If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

If you've been inundated with people talking about hormone health online, you're not alone… it's definitely a big trend. And in some ways, I am happy it is. As a dietitian, I know how common reproductive issues like endometriosis and polycystic ovary syndrome (PCOS) are and I also know how little we talk about them. But there is another side to this hormone health trend, one that is a little less helpful. Like the misinformation about how soy affects your hormones. Or, telling us we have to seed cycle in order to get our menstrual cycles on track. The internet is bombarding us with information - some valuable, others downright harmful - and we need a little help setting it straight.  So this week, as the final episode in our miniseries on hormone health, we're speaking with Rohini Bajekal, a evidence-informed nutritionist and co-author of Living PCOS Free, which she wrote with her mother, an Allsorts Podcast fave, Dr Nitu Bajekal MD. Rohini generously shares her own experiences with PCOS, her frustrating efforts in trying out online advice, and how she developed a solid, evidence-based lifestyle approach for caring for hormone health. This episode shines a light on all too common reproductive conditions that often go undiagnosed. We talk about whether or not you can actually “balance” your hormones and what the research says about nutrients and dietary patterns that do - and do not - help you heal. About Rohini Bajekal MSc: Rohini Bajekal is a nutritionist with a first class Master's degree in Nutrition and Food Sciences and a board-certified Lifestyle Medicine professional. She is the co-author of Living PCOS Free: How to Regain Your Hormonal Health with Polycystic Ovary Syndrome, which she wrote with her mother, ObGyn Dr Nitu Bajekal. On this episode we chat about: What do we mean by “hormone health”? Why you need to be incredibly cautious with hormone health info online How leaving her plant-based home revealed a huge change in Rohini's health Mental health and mood in gynecological conditions like PCOS Keto vs plant-based for hormone health Maintaining balanced blood sugars with plant foods The nutrients that matter for hormone health The link between endometriosis and IBS The risks of underfueling and malnutrition Some real talk on supplements Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @rohinibajekal as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including show links and recommendations, available at www.desireerd.com/podcast

Our bodies are meant to change…which means the way we care for them might need to change too.  For women over the age of 40, who have entered the menopause transition (AKA perimenopause) there are shifts in our minds, muscles and metabolism function that might have us wondering what the heck is going on.  And if so, this is the episode for you. We are welcoming Barbie Boules RD, a registered dietitian with a focus on over 40 nutrition to teach us about how we can transform our nutrition and lifestyle to help us thrive in our 40s, 50s and beyond.  We're getting real about this important time in our lives, and the significant challenges some women face with fatigue, brain fog and even weight changes. Nutrition for perimenopause isn't about doing some restrictive diet, or taking boatloads of expensive supplements. It's about doubling down on real, transformational nutrition like getting those greens in and paying attention to protein (we talk numbers!!) and showing up everyday to make taking care of yourself a priority. About Barbie Boules RD: Barbie Boules is a registered dietitian, certified health coach, and meditation teacher with over 22 years of experience. Barbie specializes in the unique needs of women over 4o. She focuses on helping her clients achieve optimal metabolic and cognitive fitness without the unnecessary and unsustainable rules of fad dieting, and rather through a genuine understanding of what each client truly needs to transform their health for good. On this episode we chat about: The number one killer of women (it's not what you think) How hormones actually change in our 40s The lifestyle factors that actually matter during the menopause transition Wading through the noise about protein in midlife Navigating weight balance as estrogen declines How the internet distracts us and keeps us in an effort/failure loop Getting serious about the risk of Alzheimer's disease as we age What is the MIND diet? Barbie's Four Pillars for better health Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @the_cognition_dietitian as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

If you're the proud owner of a pair of ovaries, and you're “of a certain age” you may have noticed that things are starting to change. Could it be…perimenopause??? It can be hard to talk about perimenopause and the menopause transition…not the least of which is that there is still such a ridiculous stigma about women getting older. Like it's a “use by date” in society and as a woman in her mid-40s, I want to help contribute to a mindset shift around this important transition in our lives.  We need to educate ourselves about how are bodies are changing and how we can best facilitate that change, so I'm thrilled to welcome Dr Nitu Bajekal MD, a UK-based OBGYN BACK on the pod, in honour of her newest book, Finding ME in Menopoause. Dr Nitu is an advocate for reproductive health for all humans, and this episode is a deep dive into what perimenopause and menopause actually is, the signs and symptoms to discuss with your physician as well as a look at evidence-based lifestyle medicine - sleep, movement and nutrition - that complement traditional care. Hormone health is definitely a trending topic - filled will all sorts of wacky ideas about how to care for yourself during this transition so we're going to cover everything from how perimenopause presents itself to why hormone tests are generally useless during this time as well as the confusing around hormone therapy and why the microbiome is so important for hormone balance! On this episode we chat about: Perimenopause vs Menopause How perimenopause shows up in the body Dr Bajekal's own experience with early menopause What we get wrong about menopause hormone therapy Brain health: is it perimenopause or your lifestyle? Why you probably don't want to do a hormone test How the gut microbiome affects your hormone balance Why soy is so important for hormone health The question of weight gain in menopause Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and our sponsors! Today's episode is sponsored by Bio-K+ Probiotics, a leader in evidence-backed probiotics. Go show them some love at www.biokplus.com  I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @drnitubajekal as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Wondering if you've got irritable bowel syndrome? Or, newly diagnosed and trying to figure out what the heck it all means? You've come to the right place: as a gut health dietitian with IBS myself, I know that sometimes it can feel a bit overwhelming at times.  Particularly because there are just so many damn OPINIONS. About what causes IBS, what you should or shouldn't eat if you have IBS and just what to do about all those IBS symptoms. But this is a house of science. And as a house of science, I thought it was high time we got a gastroenterologist on the pod to give us a little IBS 101 - straight from the expert's mouth to your ear drums. I am so excited to be talking with Dr Wendi Brett MD, AKA @socalgastrodoc, all about irritable bowel syndrome. Dr Wendi is a wealth of evidence-based information and she makes it all so digestible, pun very much intended.  We cover it all in this jam-packed episode, from what IBS actually is to how it's diagnosed in the doctor's office to why people keep talking about the gut-brain connection. You'll walk away with a lot of food for thought and hopefully, make those conversations with your doctor a little more informed and productive. About Dr Wendi Brett MD: Dr. Wendi is a board certified internal medicine physician and gastroenterology fellow. In her practice she combines science-backed dietary and lifestyle interventions with modern medicine to support gut health. She shares evidence-based educational content on Instagram and TikTok. On this episode we chat about: What Dr Wendi studied BEFORE medicine What is irritable bowel syndrome, exactly? Understanding gut-brain communication Why do we get IBS? The role of stress in IBS symptoms Conditions that look like IBS but aren't SIBO + leaky gut: Dr Wendi's take on the hype What Dr Wendi wants you to bring to your doctor's appointment Trusted therapies for IBS to discuss with your doc Why are antidepressants part of IBS treatment?  Understanding your body's response to food re-introductions Probiotics, Fibre + IBS Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and our sponsors! Today's episode is sponsored by Bio-K+ Probiotics, a leader in evidence-backed probiotics. Go show them some love at www.biokplus.com  I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @socalgastrodoc as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode links and recommendations, at www.desireerd.com/podcast

Of all of the supplements on the shelf, by far the most complicated ones are probiotics. How complicated? Even health professionals don't always fully understand them! Because probiotics aren't just one thing: every individual strain of probiotics - or combination of strains - is a totally unique entity so we can't just paint them all with the same brush. So I thought it was time to dedicate a whole episode to learning a little more about them with Bailey Hanna RD, a dietitian who has a deep understanding of the area. Consider this your tutorial on the world of probiotics. From what they are, EXACTLY, to how they are different from fermented foods. We take a look at all the ways that taking probiotic bacteria can influence our metabolism and what you need to think about in order to choose a probiotic from the hundreds sitting on the shelf (or in the fridge!). About Bailey Hanna RD: Bailey Hanna is a gut health dietitian with a focus on Irritable Bowel Syndrome (IBS). She holds a Master of Science degree in Nutrition and Dietetics from Loma Linda University, and has over 7 years of experience working in clinical, research, and advisory roles. Bailey's work centers on developing tools to help clinicians and individuals sift through the available evidence on diet and supplemental therapies for IBS, focusing extensively on probiotics. On this episode we chat about: What inspired Bailey to become a dietitian How wellness can make us feel like our health issues are our fault Are probiotics evidence-based? Why there are so many different opinions What is a probiotic, exactly? How are probiotics different from fermented foods? Do you need a probiotic if you eat fermented foods? A very detailed look at how probiotics work in the body The truth about gut-derived serotonin  Who should consider a probiotic? Who should steer clear? What to look for in a probiotic? Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and our sponsors! Today's episode is sponsored by Bio-K+ Probiotics, a leader in evidence-backed probiotics. Go show them some love at www.biokplus.com  I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @baileyhanna.rdn as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! includingepisode Editorial note:  Because this is a probiotic episode sponsored by a probiotic company, I wanted to take the opportunity to say that we have a strict editorial policy that does not allow the sponsor to influence the episode content. For example, our guest has no professional connection to the sponsor, nor did she know the episode was being sponsored by the probiotic company until after the episode was recorded. The integrity of our education comes first!

This week, we're talking about how to get present, slow down and truly savour the act of cooking and eating with Murielle Banackissa, author of the new plant-based cookbook, Savouring.  In an always on world, making the time to cook can feel like an impossible task…there's always another distraction. And as a parent, I know that the relentlessness (and sometimes, thanklessness!) of family food work can make cooking feel more like a chore than a pleasure.  According to Murielle, cooking is the perfect way to romanticize our lives…even if for only 20 minutes. So how can we make space for cooking in our lives, in a way that's enjoyable and allows us to welcome a few moments of mindfulness in the middle of a hectic day? In this episode, Murielle shares how she battles distraction in the kitchen so she can get present as well as how her upbringing really celebrated gathering for the family meal and how she continues that spirit in her own home. Plus, you can expect a fun sort of cookbook author confidential: what Murielle cooks during a busy week (without a recipe!), the super common recipe I have NEVER made from scratch, the pantry staples Murielle can't live without and her favourite vegan spots in Montreal. We talk about how to make entertaining a little less intimidating and how to make a recipe your own. I hope this episode inspires you to make cooking a moving meditation that makes everyday a little bit better. About Murielle Banackissa: Murielle Banackissa is a food photographer, recipe developer, and food stylist based in Montreal. Outside of spending hours developing new recipes and shooting them in her home studio, Murielle loves paying attention to the details surrounding her as a way to feel more grounded and present. From water droplets resting on leaves after rainfall, to the golden glow of summer nights, to the way yeasted dough rises under the ideal conditions, she is always seeking the magic in seemingly mundane moments. On this episode we chat about: The diverse food influences that shaped Murielle's cooking The family meals that inspired Murielle to make meals a special part of her day How she sets herself up to be present in the kitchen Embracing the slow weekend cook What Murielle actually cooks during a busy week What inspired Murielle to go vegan and her surprising advice for new vegans Murielle's approach to entertaining The go-to ingredients that Murielle relies on in cooking Murielle's advice for anyone who wants to start a food career Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @muriellebanackissa as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! includingepisode

When the going gets tough, do you get going… right into the kitchen? What is it about baking that is so deeply satisfying and comforting? I mean, eating your baking is deeply comforting but what about the act of baking itself? Why do so many of us reach for our apron when we need to chill?  It was these questions and more that drove my conversation with Amanda Paa, the food photographer, recipe developer and yes, sourdough baker, behind the blog Heartbeet Kitchen.  We talk about how discovering sourdough actually changed Amanda's life (for real!) and how learning to bake sourdough has become a source of comfort and inspiration in her life, helping her grapple with anxiety and perfectionism. We dive deep into the world of sourdough baking with plenty of practical tips to help even a novice get started, but we also talk a lot about the idea of health and striking that balance between nourishing our bodies and nourishing our souls. Amanda has been a food blogger since 2011 and she has a really unique story because she went from a strict gluten free diet to help manage her autoimmune disease to a sourdough enthusiast. We all want to feel good. And we all want to eat food that tastes good…so what does that actually look like in real life? What is a “healthy” food? And, how do we strike that balance of nourishing our bodies and our souls?  Talking to amanda will likely change your perspective on the role of food work in your life….I know you're going to love this episode! About Amanda Paa: Amanda is a passionate sourdough baker, digital brand owner, and seasoned recipe developer. She founded Heartbeet Kitchen in 2011, and has created a loyal following through her love of teaching others the magic of sourdough, as well as modern, real food recipes. She lives in Wisconsin with her husband and 4 rescue cats and enjoys gardening, dinner parties, and renovating their 1908 home. On this episode we chat about: How Amanda went from gluten free to sourdough enthusiast Why maintaining a sourdough starter is easier than you think Amanda's secret for a more flavourful sourdough How fermentation alters the gluten and FODMAP structure of wheat Why grocery store sourdough might not be what you expect Why baking feels so therapeutic How sourdough has helped Amanda through anxiety How Amanda got into blogging and what it's like to do it as a job Her tips for new bloggers Amanda's lifechanging hack for proofing sourdough Sourdough troubleshooting tips Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @heartbeetkitchen as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! including

As a dietitian on the internet, it's not lost on me that there is a MAJOR difference in what people want to see versus what will actually make the biggest difference in their health. Case in point: the enormous amount of content debating the “dangers” of oats or the “benefits” of colostrum and how so very few people actually talk about heart health. So, since it's February and it's Heart Month…let's go there. Because heart disease is still the number one killer of adults in the USA and the number two leading cause of death in Canada.  And this conversation is fraught with WAY more trendy controversies than you might expect. Like all the carnivore/blood sugar bros who try and tell you that saturated fat isn't a problem. Or not to worry about your LDL cholesterol levels. So I wanted to bring in a master myth-buster, Dr Adrian Chavez PhD to break down the science of heart health, what the risk factors are as well as what research says about how to eat for a healthier heart. It was important to me that I talk to an omnivore for this one as I feel like a lot of the plant-based discourse around heart disease makes it sound like anyone who eats animal foods is going to have an instant heart attack…which just isn't true. We cover different diets for heart health, whether you need omega 3 fatty acids and other supplements and just a ton of BS-free, practical advice on how to eat to keep your body strong and healthy. About Dr Adrian: Dr. Adrian Chavez PhD has a Master's Degree in Exercise Science and PhD in Nutrition and Health Promotion who has quickly grown a following on Instagram for his no-nonsense, evidence-based nutrition advice. Dr Chavez is host of The Science of Nutrition Podcast and runs a virtual nutrition course called the Nutrition Mastery Blueprint. On this episode we chat about: Dr Adrian's journey from athletics to a PhD in nutrition What does it actually mean to have a healthy heart? Why are people saying LDL cholesterol isn't a problem? How dietary cholesterol and saturated fat impacts blood cholesterol The role of fibre in regulating blood fats What to eat and what to minimize for better cholesterol An easy hack to increase fiber + decrease saturated fat Omega 3: diet vs supplements Salt and blood pressure Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @dr.adrian.chavez as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! recommendations

Ever feel like the Instagram version of motherhood is just a little off the rails? Like when you plop your kid in front of a tablet and hope no one's watching? Or you show up to the bake sale with store-bought cookies? You are in for a treat today…we're getting into the messy bits of motherhood, entrepreneurship and more with Liz Hammond and Katie Ruddell of Not Your Mommy podcast.  When I created this podcast, I called it The Allsorts Podcast not just because I like candy. It's also because I wanted to talk about all sorts of things. Because wellness isn't just drinking green juice. It's about equal access to health care. It's about sleeping well. And it's about navigating our roles and responsibilities in a way that fosters open and honest communication and supports our mental health. And today's conversation with Liz and Katie is all about turning the idea of the picture perfect mommy on its head. Because I don't know who decided women get a personality transplant just because they've had a kid.  Personally, I've always felt at odds with that ‘make it magical' vision of motherhood. I do not, for example, stay up until midnight baking for the bake sale. Or plan extravagant themed birthday parties. Nor do I send holiday cards with professionally shot family portraits. If you do, and you love it, that's awesome!!  But I, for one, embrace B+ parenting as I call it…or as Liz and Katie call it, mini-momming. And they do it with style: I've loved listening to their podcast because it's essentially listening in on two best friends talking about anything and everything that's on their mind. And I know you'll love it too! About Liz and Katie: Liz Hammond is a copywriter and essayist whose work has been featured in Huffington Post and Vogue. She is currently at work on a memoir about her experience with postpartum depression. Liz lives with her husband and son in Vancouver in a little house filled with love and books. Katie Ruddell is the owner and founder of the sunshine inspired café group, Kokomo Foods. Before opening the doors to Kokomo's first location in 2017, Katie spent over 10 years working in marketing and brand strategy in Vancouver. Katie's relationship with fresh, nourishing food is the result of a lifetime of living and travelling abroad. She became inspired by the accessibility of plant-focused food and how it brought people together, especially when paired with the sun. Years later, Katie left her dream job at lululemon to pursue her five year goal of creating that very thing for her own community. On this episode we chat about: Liz + Katie's Lululemon origin story Is entrepreneurship the only way to balance ambition and motherhood? How Liz and Katie made the decision to have kids What they thought motherhood would look like vs what it actually feels like The very real challenges of running a business with small children Rejecting the societal mommy ideal and accepting yourself as you are The ups and downs of feeding kids and trying not to mess them up The circle of neglect, train youtube and other parenting necessities Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @notyourmommy_podcast as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Have you heard of prebiotics before? In this episode of The Allsorts Podcast, we are going to talk all about prebiotics: what they are, how they work in the body and what benefits they might have for us and our gut microbiome.  As a gut health dietitian, every time I talk about prebiotics, someone stops me…don't you mean PRO-biotics? Nope. Nope I don't. While probiotics - the beneficial bacteria found in our gut - get most of the press, prebiotics - the energy sources for those bacteria - don't get nearly as much attention.  Yes, that's right: if you want your good gut bacteria to thrive, you need to feed them well. And what do they eat? Fermentable carbohydrates AKA prebiotics. For my IBS friends, you might recognize this concept because of the low FODMAP diet for IBS. FODMAPs are, by definition, fermentable carbohydrates…and some of them are in fact, prebiotics.  So I am absolutely thrilled to introduce you to Dr Raylene Reimer PhD, registered dietitian, researcher and professor at the University of Calgary, who just so happens to be an expert on all things fibre and prebiotics. She is going to teach us everything we need to know about feeding our gut microbiome the right way. If you're a gut health nerd like me, I just know that you'll get so much out of this episode and it will have you looking at roughage with a whole new appreciation. About Dr Raylene: Dr. Raylene Reimer is a Professor of Nutrition in the Faculty of Kinesiology and Cumming School of Medicine at the University of Calgary. She is also a Registered Dietitian. Dr. Reimer has an internationally recognized research program focused on the role of diet in modifying the gut microbiome and how diet and the microbiome interact to prevent and treat chronic disease. She has done extensive research on dietary fiber and particularly prebiotic fiber. She has published >195 scientific research papers and is principal inventor on several patents. Her research has been widely recognized by the media and with several national nutrition awards. On this episode we chat about: What is a prebiotics, exactly, according to science Dietary fibre vs prebiotics How do prebiotics get used by our gut microbiome? Which foods have prebiotics? The number one source of prebiotics in the North American diet Prebiotics, the gut barrier, and inflammation  Prebiotics and blood sugar control Should you take a prebiotic supplement?  The exact dosages of prebiotics you need to have an effect for different conditions Is there anyone who should avoid prebiotics? Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! including

Sugar: the stuff of celebratory birthday cakes and wellness myth. Without a doubt, it elicits some pretty major debate for a pantry staple…and we spend a lot of airspace talking about  how sugar affects the body. So, in this week's episode, I'm going to put on my Registered Dietitian hat and answer all of your burning questions about the sweet stuff, including, “Is sugar bad for you?” In order to answer that question, we're going to have to dive DEEP. Starting with what the heck sugar actually is and how the body metabolizes it. We're going to dive into the science and physiology of sugar, with a detour to cover alternative sweeteners like aspartame in order to arrive at the destination: how we should approach sugar in our everyday lives.  I hope you love this solo episode, our first of 2024! As always, we'll start with 3 of Desiree's current obsessions and close with a question from our community. On this episode we chat about: What is sugar, and how is table sugar different from the sugar in our bodies? How is the sugar we eat metabolized by our body? Is it okay for blood sugars to rise? Glycemic index vs glycemic load Is sugar inflammatory? Does sugar cause diabetes? Aspartame and cancer What you NEED to know about that erythritol and heart disease study How many added sugars should we eat daily? What about fruit? How to beat sugar cravings Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Connect with Desiree Website: https://desireerd.com  Instagram: https://www.instagram.com/desireenielsenrd/ Full show notes, along with episode links and references, available at https://desireerd.com/podcast/

Growing up, life happened around my grandparent's kitchen table. Food formed the rhythm of our days…so I feel a special connection to others who share that love of connecting over a meal. And a few years ago, I had the pleasure of connecting with our guest, Asha Wheeldon, over a meal that she co-hosted with a mutual friend. Especially at this time of year, I think we are all acutely reminded of just how deep our feelings about food are…it's why certain foods give us so much comfort perhaps because a parent used to make a certain dish anytime we were sad or under the weather. Or how around the holidays, so many of us make the same dishes over and over again and give side eye anyone tries to come up with a modern twist on those beloved meals.  Which is why I'm so excited to talk to Asha Wheeldon today. Asha is the founder and CEO of Kula Foods; it was Asha's love of the Afro-Caribbean flavours she grew up with in Kenya and Toronto that inspired her to start her own Afro-Vegan food business. We talk about the role that food played in her early family life in Kenya and the transitions her family made when they immigrated to Canada and then again when Asha headed to the West Coast. I'm so excited to share her story of food, community and entrepreneurship with you all. About Asha Wheeldon: Asha Wheeldon is a community builder, entrepreneur and mother of two who is all about amplifying Black owned businesses and bringing people together. As the Founder and CEO of Kula Foods and Co-founder of Chop It Up! she is on a mission to connect communities through nutritious, 100% plant-based food that's reflective of her multicultural experiences. On this episode we chat about: The food ways that grounded Asha's childhood in Kenya What it was like to experience Canadian food culture for the first time How her health changed once she adopted a fully North American style diet How husband's plant-forward family helped her reconnect to her plant-forward roots What inspired Asha to start Kula on the West Coast The health hiccup that crystalized her plant-based path The reality of starting a consumer packaged good (CPG) business with a toddler and a pandemic The deep lessons Asha has learned through entrepreneurship Asha's favourite plant-based eats in Vancouver Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @ashawheeldon as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode links and recommendations, at https://desireerd.com/podcast/

If you're one of those folks who shies away from vegan food because you love all the eggy, cheesy, meaty goodness of omnivore life…well, I get it. I was a vegetarian for a looooong time because I couldn't imagine not eating cheese. I think that's probably one of the biggest misconceptions about vegans and plant-based eaters: no one goes vegan because they just don't like the taste of cheese and steak. They do it for their health. Or the animals. Or the environment. And when they crave all of those flavours and textures they grew up with, they turn to Sam Turnbull for her highly craveable recipes.  Sam is the creator, recipe developer and cookbook author behind It Doesn't Taste Like Chicken, a mini online empire of teaching people how to eat the foods they love, plant style. Sam grew up in a house of hunters, butchers and chefs and she thought she was the last person on the planet who would ever go vegan. And as she started exploring the world of plant-based eating years ago, she realized that there was a lack of hearty, protein-forward recipes that would satisfy her tastebuds. So she did it herself. Vegan steak? You bet. Vegan Eggs? No problem! Sam creates an incredible world of flavours and textures using whole foods like nuts, legumes, tofu and seitan…and if you don't know what seitan is, we'll cover that too. Sam has a new cookbook out, called (you guessed it!) Craving Vegan so I had to take this opportunity to grill her for all of her best advice on building flavour so delicious that even a meat eater will sit up and take notice. There are TONS of good cooking tips in this episode, along with a behind the scenes look at what it really takes to be a successful creator. About Sam Turnbull: Sam Turnbull is an award-winning, and 2x bestselling cookbook author, and recipe blogger. Known affectionately for her sunny personality, she will brighten your kitchen with delicious plant-based meals that everyone loves (vegan or not)! She is the author of Fuss-Free Vegan and Fast Easy Cheap Vegan and now her latest cookbook Caving Vegan! Sam also runs an online cooking school called The Ultimate Vegan Kitchen, a subscription meal planner called The Easy Vegan Meal Plan, and you can always find her on her popular blog It Doesn't Taste Like Chicken where she posts weekly vegan recipes to her millions of readers. On this episode we chat about: How Sam's very non-vegan upbringing influenced the type of vegan recipes she creates The biggest misconception meat eaters have about vegans How she started her blog, It Doesn't Taste Like Chicken Real talk on what it tastes to be a successful recipe creator The inspiration behind Sam's new book, Craving Vegan Sam's genius tips for swapping out more expensive or hard to find ingredients in recipes Sam's must have staples for building flavour Tips for saving a recipe that doesn't taste right Where Sam likes to eat in Toronto The traditional vegan staple that's primed for the spotlight Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @itdoesnttastelikechicken as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes including episode links and recommendations at desireerd.com/podcast

If you're at all into food - calling all Bon Appetit groupies and Snaxbois - you probably already have a jar of Fly by Jing's Sichuan Chili Crisp in your pantry…so you can understand how absolutely stoked I am to be talking with Fly by Jing founder Jing Gao today on the pod. We'll learn how Jing built a business, reclaimed her name and made everything taste better with her namesake jars of deliciousness. While you already know I'm a big nutrition nerd, I'm also a bit of a nerd for food brands. My first job as a dietitian was for a chain of health food stores so I cemented my interest in discovering new brands pretty early in my career. So much so that when I travel, I always go to a grocery store or two to bring back things I can't find at home!  And on one of those trips, I brought back Fly by Jing's Sichuan Chili Crisp. Jing has cracked open the food world here in North America with her namesake line of condiments - more than just chili crisp by the way - bringing exceptional quality and flavour with a side of serious style.  Her journey from business school graduate to CEO of all things flavour is a story of reclaiming identity, and living your passion that is so incredibly inspiring.  And today's conversation is going to take us all sorts of places, from Jing's nomadic childhood to working for Blackberry in Beijing (remember people had blackberries?!?) to the flavours of Chengdu's kitchens to the tradeshow floor in Los Angeles. We'll learn about what makes Sichuan cuisine so unique, what it's actually like to start a food brand via kickstarter and more. Jing shares how food became a vehicle for reconnecting to her cultural identity and how she's on a mission to elevate consciousness through flavour.  Jing also has a brand new book filled with gorgeous recipes, The Book of Sichuan Chili Crisp, that you'll want to read cover to cover. I know you are going to love every moment of this conversation, whether you're interested in food, entrepreneurship, or self-discovery. About Jing Gao: JING GAO is a chef, entrepreneur, and renowned expert on Chinese cuisine, and she's on a mission to bring uncensored Chinese flavours to the global table. She was born in Chengdu, Sichuan. Gao founded Baoism, an award-winning modern-Chinese fast casual restaurant in Shanghai, before founding her successful premium Chinese food company Fly By Jing. Her culinary innovations have been featured in leading magazines and food sections, her personal story as a cultural ambassador and entrepreneur has been seen on the BBC and CNN, and she has been featured in the pages of Forbes, Fortune, The Wall Street Journal, and more. Fly By Jing began as a direct-to-consumer ecommerce brand and can now be found in stores across North America. On this episode we chat about: How Jing's nomadic childhood impacted her sense of identity and place The “fly” restaurants of Chengdu that inspire Jing's food to this day How a corporate job posting in Beijing lead to Jing's immersion in the food world What makes Sichuan cuisine so special The suitcase of ingredients Jing packed for her pop up dinners around the globe What it's really like to start your business with kickstarter Jing's mission to change perspectives and biases about Chinese cuisine How Fly by Jing gave her the strength to reclaim her birth name Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @jingtheory as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode links and recommendations at www.desireerd.com/podcast

There are few things that unite us as much as a good loaf of bread. Humans have been consuming the stuff for thousands of years, starting with the the preparation of simple flatbreads from wild grains to the large scale production of breads from domesticated wheats in ancient Egypt…quite literally, bread in all its forms, from tortilla to naan to baguettes, is one of the foundations upon which our civilization has sustained itself. And there is something magical about making bread at home, especially sourdough. With just flour, water and salt - and a little help from the helpful lactic acid bacteria that are all around us - you can create something so delicious that you might just forget that it is inherently vegan…which brings us to today's guests, Ed and Natasha Tatton. Ed and Natasha are owners of the legendary BReD in Whistler and authors of the new book BReD: sourdough loaves, small breads and other plant-based baking. Ed's Bred is legendary in these parts so I am excited to introduce you to Ed and Natasha and in this episode we talk about everything from how these two ended up opening a vegan sourdough bakery halfway across the world from their birthplace to what its really like working with your significant other and a few of the surprises they encountered with the North American palate…this episode is filled with so many funny moments. Even if you're not a bread nerd (YET) you're going to love it! About Ed and Natasha: Ed Tatton is a professional chef who has been to culinary college and worked in high-end kitchens in the UK, Australia, New Zealand as well as Canada, but now specializes in making organic naturally leavened sourdough. As co-owner of BReD–Organic Sourdough with his wife Natasha, Ed leads a small bakery team, making and baking bread, pizza dough, and other small baked goods. These days, Ed's food is compassionately 100% plant-based, a movement he is passionately excited to be part of and help grow for the benefit of people, the planet, and animals. He lives in Whistler, BC. Natasha Tatton is an English teacher turned bakery manager, animal rights advocate and co-founder of BReD–Organic Sourdough, a 100% plant-based café/bakery in Whistler, BC. Natasha has taught English all over the world but now leads a small front-of-house team of cashiers and baristas. She taught English and ventured into various food and beverage roles, nurturing her desire to establish a vegan eatery to provide more compassionate food choices for people. On this episode we chat about: How Ed and Natasha met and ended up halfway across the world in Whistler, Canada Ed's path from chef in Michelin-starred kitchens to sourdough nerd How a yoga studio helped Ed and Natasha launch their bread business Why Ed and Natasha were nervous about letting others know they were vegan What we get wrong about vegan flavours Some of Ed's favourite vegan baking substitutes  Why you should try making your own sourdough (don't be nervous!) Why zero waste matters to Ed and Natasha Our no-holds-barred (!) discussion of cream cheese icing Ed and Natasha on being partners in life and work Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @eds_bred as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! including

Feeling anxious lately? I don't know about you…but my mental health went down the toilet in 2020. I've always been anxious by nature but since turning 40 - which was followed closely by the pandemic - I've had to make my mental health more of a priority and I know I'm not alone: according to the world health organization, global prevalence of anxiety and depression increased by a whopping 25% in the first year of the pandemic. So, um, maybe we should talk about it?   It's so hard to tease out which feelings are totally normal and expected given the current state of our world and which are a signal that something more serious is going on. And, what to do about it. First things first: I've gotta say it, TALK TO YOUR DOC…but I also know that when something goes wrong, so many of us turn to the internet for answers. And it's the wild west out there, with all manner of opinions on what is causing our anxiety…and what to do about it. If you've ever seen a post on regulating your nervous system, activating your vagus nerve and eating to beat anxiety…you might want to listen to this episode. I'm speaking with Dr Nicole Lippman-Barile PhD, clinical psychologist, to talk about anxiety through the lens of wellness. I started following her a while back because she's very good at calling BS on all the things wellness gets wrong about mental health. And there is some pretty shady advice being doled out on the internet about the role of diet and anxiety, the gut brain connection and the microbiome…you name it, so I wanted to ask Dr Nicole to set the record straight about some common myths as well as evidence-based strategies for improving your mental health. About Nicole Lippman-Barile PhD: Dr. Nicole Barile is a licensed clinical psychologist who specializes in the intensive outpatient treatment of anxiety and mood disorders. She is extensively trained in Cognitive Behavioral Therapy (CBT) as well as Acceptance and Commitment Therapy (ACT) and utilizes elements of Dialectical Behavior Therapy (DBT) and Eastern philosophy. On this episode we chat about: The difference between a feeling of anxiety and an anxiety disorder Whether there's been an increase of anxiety disorder in the general population or not What we actually know about the gut-brain connection Is there any good evidence that diet CAN cure a diagnosed anxiety disorder? The difference between gut-derived serotonin and brain-derived serotonin.  How the pandemic made Nicole realize she had to un-learn the nutrition misinformation she was taught in school What the RECENT research really says about seed oils and inflammation Why individual differences need to be considered when applying mental health or nutrition solutions: If something works for an influencer, does that mean it'll work for you? The role of therapies such as Cognitive Behavioural Therapy (CBT) and Exposure Therapy in the effective treatment of anxiety Do lifestyle changes like exercise, mindfulness, and social support aid therapy in the treatment of mental illness symptoms? A solution that ISN'T talked about a lot online: how to problem solve what may be causing your anxiety … and approach the things you've been avoiding Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @feedyourmental as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode links and recommendations at www.desireerd.com/podcast

Hold on to your knickers: the number of people with irritable bowel syndrome is now roughly 11% of the world's population. Yep, you read that right. This is something that a LOT of people are dealing with, and as a gut health dietitian with IBS herself, I see everyday how much confusion and misinformation there is out there about what IBS actually is, and what to do about it.  Like, is the low FODMAP diet something everyone should try? How long should you do it? How do you know if your poop is healthy? It's the reason why I focus so much on gut health nutrition in my practice. But also, it's why I wrote Good For Your Gut…because I know that as much as working one-on-one with a registered dietitian is the best, most effective course of action, it's not always available or affordable.  So I thought I would invite a fellow IBS dietitian, Jessie Wong RD, to the podcast to talk all about IBS, what it is - what it isn't, how best to care for the condition and of course, nutrition for IBS!  Jessie is a Seattle-based dietitian with over 5 years of experience in caring for people with IBS. She takes an evidence-based, whole person approach to IBS management, with training in low FODMAP nutrition from Monash University. I really enjoy all of the supportive, informative content she is putting out there on her platforms and I just know you'll learn so much from hearing her teach! This episode is all about the IBS basics, and we talk about what causes IBS and how it should be diagnosed, including the different conditions that can look like IBS as well as the big differences between diarrhea-predominant and constipation-predominant IBS. And of course, we talk about all the ways that nutrition might be involved…and how sometimes, it might not be your main strategy! If you've got IBS or have been having difficulty with your gut and are trying to get more information to inform your discussions with your doctor, this is a great episode to check out! On this episode we chat about: The very un-dietitian-y job Jessie did before becoming a dietitian How pregnancy can trigger IBS The connection between digestive issues and disordered eating Conditions that can masquerade as irritable bowel syndrome The different types of bloating The most common cause of intolerance-type reactions How to “read” your poop How to rebuild your food tolerance after elimination  Important lifestyle factors that influence motility How does a  low FODMAP diet work? When low FODMAP can do more harm than good Fiber + IBS Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @ibs.dietitian as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes including links and recommendations at https://desireerd.com/podcast/

If there is one thing that makes people happy, it's cake. And if anyone knows how to make a cake that is guaranteed to bring people joy, it's Lyndsay Sung. Lyndsay is the baker and creative mind behind Coco Cake Land, the blog and instagram account filled with cute confections that are sure to bring a smile to your face. Since the early days of blogging, Lyndsay's kawaii (that's Japanese for cute) cakes have gone viral more than a few times but one of the things I love most about Lyndsay is that she actively chooses to build a life that chases fun, beauty and connection. For example, she's a bass player in not one but TWO bands.  She's got degrees in both gender studies and fine art, leading some to call her a “feminist craftivist”. She even picked up soccer a few years back, just for the heck of it. In this episode, we're going to talk a LOT about cakes, of course (Lyndsay has just released her second book, Plantcakes: fancy and everyday vegan cakes for everyone!) but a clear throughline of this conversation is staying open and curious about life and going after what makes you happy or brings a smile to your day. …so I hope this episode will do just that! About Lyndsay Sung: Lyndsay is a self-taught baker, cake designer and cookbook author! She is also a mom, a cat mom, and a lover of snacks! When she's not whipping up a flour storm in the kitchen, Lyndsay can be found playing bass guitar in her mom punk band or plugging away like a teenager posting to her YouTube channel! (Yes, she is in her 40s and not a tween.) On this episode we chat about: How Lyndsay got her start in baking The cookbooks that shaped her How Lyndsay found community and a career in the early days of blogging Why Lyndsay has been called a “feminist craftivist” The importance of chasing happiness and learning How Lyndsay's art school background translated into cake decorating Simple zero-skill tricks to make your baking look cuter Why Lyndsay shifted to plant-based baking The secrets of vegan buttercream Lyndsay's OTHER super cool creative hobby Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @cococakeland as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! recommendations at desireerd.com/podcast

Are those gut healthy snacks you're buying legit? What's actually in them? And what should you be eating if you really want to take care of your gut? I'm talking all about the basics of good gut health, gut healthy snacks and sourdough with Chicago-based registered dietitian Morgan Murdock on The Allsorts Podcast! Way back in 2019 I was at Expo West, North America's largest natural foods expo and as I wandered the aisles upon aisle (there literally thousands of products on display!) I couldn't help but notice that everything was trying to be a “gut healthy” snack. Of course, as a dietitian I immediately was checking ingredients to see what actually made these products “gut healthy” and knew that this was going to hit shelves in a MAJOR way. Fast forward a few years, and we're definitely in it. So I thought it would be fun to have a little bit of a “dietitian confessional” with fellow gut health dietitian Morgan Murdock, founder of a new, yes, gut healthy, snack brand, Unbothered Foods. We're unravelling what makes a food gut healthy or gut friendly like low FODMAP foods vs what we actually look for in foods that promote gut health, such as foods that are high in fibre.  About Morgan Murdock RD: Morgan Murdock is a digestive health dietitian turned food founder based in Chicago, Illinois. Morgan is the founder of Unbothered Foods, a gut-friendly food brand that creates deliciously-fermented sourdough crackers.  Before creating Unbothered Foods, she worked with hundreds of digestive health patients, helping them get to the root cause of their symptoms and create confidence around food again. Her patients are the inspiration for her food brand and she is on a mission to bring fun back to eating through delicious, gut-friendly food.  On this episode we chat about: A perhaps not unsurprising reason many people get into nutrition that few talk about How people think nutrition works vs how it actually works What eating for general gut health looks like vs eating to address digestive disease Why low FODMAP ISN'T a good gut approach for people without IBS Gluten and the Low FODMAP diet Why is sourdough okay for people eating low FODMAP? How do you know you're getting properly fermented sourdough? Is sugar actually bad for your gut health? What “gut friendly” means in marketing vs what the science says What's in those gut-friendly snacks, and do they really boost gut health? What you need to watch out for in gut-friendly snacks if you've got IBS What to focus on to build a gut healthy pattern Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

What is it to live a good life? Because it's definitely not the glossy perfection that is sold to us in movies and Instagram. How do we navigate the cards we've been dealt - and find that balance between consciously creating our world and allowing ourselves the grace to just be? I don't know that I am very good at this myself. My anxious mind tends to flicker between worrying about things to worrying that I am worrying about things and not just enjoying the moment…but I am slowly getting better. I think that time and hindsight are gifts that allow us to heal the parts of ourselves that need embracing and then of course sometimes, you need need to pack it all up and go to Paris. It is this and many, many other ideas that I explore on this episode of The Allsorts Podcast with Jackie Kai Ellis, pastry chef, designer, author and host of the new advice podcast, You & I. I've followed Jackie's work for a long time now and from afar, always appreciated her ability to create beauty and romance in the everyday, whether it was taking a moment to eat a perfectly flaky croissant or arrange your space just so. And yet Jackie is not one of those highlight-reel only people. In her memoir, The Measure of My Powers, she dives deep into some of her most vulnerable and harrowing moments, from her battles with depression to the stark realities of a perfectionist trying to open a business. If you are new to the loveliness that is Jackie Kai Ellis, I am sure that after this episode you will be as smitten as I am. About Jackie Kai Ellis: Jackie Kai Ellis is a designer, author, entrepreneur, pastry chef, advice columnist, lifestyle & travel writer, award-winning host of the TV series, House Special, and the advice podcast, You & I.  She is best known as the founder of Vancouver's Beaucoup Bakery, for her design of APT La Fayette in Paris, and her bestselling memoir, “The Measure Of My Powers.” She lives in Vancouver and Paris. On this episode we chat about: Embracing your scars and struggles as part of your path How Jackie's upbringing shaped her desire to succeed Parenting and your own inner child The question you need to ask yourself before starting any new project  How Jackie found herself living in Paris The moment when Jackie's greatest fear opened her up to a deeper connection with others The role that chocolate chip cookies played in changing Jackie's life path Why Jackie was worried she wouldn't be a good parent How Jackie became an advice columnist, the second time around Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and a huge thank you to our incredible new sponsor, FODZYME! FODZYME is a unique blend of 3 enzymes that help folks with FODMAP intolerance enjoy food with fewer symptoms. This product is helping me so much that I asked them to partner with us…and they said yes!! FODZYME is giving our podcast community 20% off of their first order with the code DESIREERD. Just visit fodzyme.com to learn more about this incredible breakthrough for those of us with IBS who react to lactose, fructans and GOS in their food. Please show FODZYME a little Allsorts love! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @jackiekaiellis as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode recommendations and links available at www.desireerd.com/podcast

I don't know about you…but I thought a LOT less about my food choices before I had kids. And I am a dietitian, so that's saying a lot! Navigating baby's first foods can feel a bit overwhelming because there are so many differing opinions out there: finger foods vs purees, baby led weaning, sippy cups or no…with our first born, we invest so much energy in learning the ropes! We read the books. We go to the group sessions. We swap advice with other parents. And there is SO much advice. There is something about bringing another little human into this world that galvanizes our desire to take the best possible care and makes us second guess what should be a totally intuitive activity. Starting solids with your baby can amplify those feelings tenfold, but it doesn't have to! This week, we are talking with Nita Sharda RD, co-founder of Happy Healthy Eaters and mom of 2 to help us navigate the world of feeding our wee ones so we can be more confident and relaxed and enjoy the process. About Nita Sharda: Nita is a Registered Dietitian, mom and an absolute foodie. Her interest in food was sparked when she was a little girl. She would often spend time in the kitchen admiring her mother's touch with Indian cuisine.  She supports patients through her private practice counseling and also has a passion for infant and childhood nutrition. She is the co-founder of Happy Healthy Eaters alongside Jessica Penner. Happy Healthy Eaters is a platform dedicated to helping parents feel confident about feeding their kids. On this episode we chat about: How a lack of culturally relevant nutrition childhood information led her to start Happy Healthy Eaters How to know your baby is ready to start solids Why iron-rich foods are so important as first foods Is iron-fortified cereal a good option for babies? A  progressive approach to introducing non-allergenic foods What is baby-led weaning? How to trust the feeding process Dealing with constipation in babies Should we use sippy cups? Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and a huge thank you to our incredible new sponsor, FODZYME! FODZYME is a unique blend of 3 enzymes that help folks with FODMAP intolerance enjoy food with fewer symptoms. This product is helping me so much that I asked them to partner with us…and they said yes!! FODZYME is giving our podcast community 20% off of their first order with the code DESIREERD. Just visit fodzyme.com to learn more about this incredible breakthrough for those of us with IBS who react to lactose, fructans and GOS in their food. Please show FODZYME a little Allsorts love! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @nita_sharda as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Oh hi! It's me, Desiree, and today on a solo episode of the pod, we're going to answer that burning question, “why am I bloated?” Before we get going, you need to know that it is TOTALLY NORMAL to get bloated from time to time. Eat a 3 bean chili? We all get bloated. Holiday feast? Yep, all that food takes up space. Part of a healthy digestive system is occasional variations - like how most of us get constipated for a day or two while we travel or how collard greens will loose up the BMs. But what if it's not occasional? What if it's everyday, or multiple times a week? Then, we want to get really curious about what is going on in our bodies. And as a gut health dietitian with IBS, bloating is a part of my life. I can go from unbloated to 5 months pregnant in about 30 minutes. Most of the time, and I've spent most of my 10+ years of IBS with minimal symptoms. But something this year has shifted - I am enjoying blaming hormones and stress - and so I've had to get real about taking care of my gut to help minimize what for me is very painful bloating. And so when you guys shared your ideas for upcoming podcasts, bloating really stood out to me and here we are! Consider this Bloating 101: we going to cover the basics of bloating, along with some common underlying causes and some useful solutions. Bloating is complex and in no way can this episode cover everything about everything…but it's a start. I've got tons of gut health nutrition resources here on the blog. And of course, if you need to dive deeper you can grab a copy of Good For Your Gut!  On this episode we chat about: What is bloating? Bloating vs Distention 5 common causes of bloating Whether more fibre - or less - is a better idea for bloating Why your morning smoothie is making you bloated A one minute fix for stress-induced bloating When you want to see your doctor The number one cause of food intolerance type reactions Community question: Seed cycling Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners…and a huge thank you to our incredible new sponsor, FODZYME! FODZYME is a unique blend of 3 enzymes that help folks with FODMAP intolerance enjoy food with fewer symptoms. This product is helping me so much that I asked them to partner with us…and they said yes!! FODZYME is giving our podcast community 20% off of their first order with the code DESIREERD. Just visit fodzyme.com/desireerd to learn more about this incredible breakthrough for those of us with IBS who react to lactose, fructans and GOS in their food. Please show FODZYME a little Allsorts love! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! including

How do you know if you want to have kids? As far as adulting goes, having children is the biggest commitment a human can make. I mean, you can change careers, sell that condo, move across the planet or even get help in caring for elderly parents…so it's kind of interesting that there is relatively little dialogue about the decision to have children. Yes, humanity requires procreation to survive. But at 8 billion souls and counting, the planet isn't running out of humans any time soon. And there is the very real, very modern conundrum that life is getting more expensive and that many people under the age of 40 are facing less stable, less well paid jobs, a shortage of affordable childcare and housing costs that make owning a home - or even renting a home with an additional bedroom - all but impossible.  One of the modern shifts I am most hopeful about is that we are encouraged to imagine what we want our lives to look like and make the decisions that are right for us… and not just accept what society says we should do/say/be.  So why does choosing not to have children still feel like it has some stigma attached to it? I want to acknowledge that there is privilege attached to this conversation: women need to have safety and freedom and access to birth control to allow parenthood to become a choice. What's more, we need to have the financial security to not require a large family to help secure our livelihood. For those of us who find ourselves in those fortunate circumstances, how do you make the choice to have kids or not? Some feel that they “just know”...but what if you feel uncertain? That's what today's conversation with my friend Keltie Maguire is all about: Keltie Maguire is a Clarity Coach living in Munich, Germany, who helps women entrepreneurs, freelancers, and professionals to connect with what they truly want in life — and take the steps to realize it. I've known Keltie a long time and feel honoured to have this very vulnerable, honest conversation with her here on the pod, I hope it will serve as a starting point for you in your journey to choosing your path. About Keltie Maguire: Keltie Maguire is a Canadian expat and Clarity Coach living in Munich, Germany, who helps women entrepreneurs, freelancers, and professionals to connect with what they truly want in life — and take the steps to realize it. In speaking openly about her own experience facing uncertainty and ambivalence about whether to have kids — and how she arrived at her decision to embrace a childfree life — Keltie began hearing from countless women who related to her story.Through 1-on-1 coaching and her workshop, Kids or Childfree?, Keltie now supports others to get clarity on whether motherhood or a childfree path is for them, so they can live a joyful, dynamic, and fulfilling lives — no matter the choice. On this episode we chat about: What the decision to have kids - or not - is really all about How the societal expectation to have children can impact our decision making How what we see around us influences our decision making How do you get clear on what you really want out of life? The power of allowing yourself to feel what you feel Is it true that you'll “just know” whether you want kids? The potential loneliness of making the decision not to have kids The lie of the right path Navigating the kids conversation with your partner Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @keltiemaguire as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including episode recommendations, available at www.desireerd.com/podcast

Are plant proteins really incomplete? Can your body actually tell the difference between amino acids from plants and amino acids from animals? If you are at all curious about whether you can get optimal protein on a plant-based diet - or if you've ever heard that plant protein is incomplete - this week's episode of The Allsorts Podcast is a must listen (or watch)! There is a strong trend on social media right now that is trying to position plant-based protein as somehow inferior to animal protein which is showing up in a number of formerly vegan influencers remarking that they felt much better when they started putting animal protein back in their meals. As a dietitian, I am thrilled when someone finds a way of eating that works for them. We are all unique and have to do what is right for us. But when someone implies that plant-based protein is somehow inferior…all I've got to say is, “where is your evidence for that?” So I'm talking with Vesanto Melina RD, author of the brand new (and heavily researched) book Plant-powered Protein with Brenda Davis RD and Cory Davis. Vesanto is an iconic vegan dietitian who has been driving the evidence-based discussion on plant-based diets since before I was born. She and Brenda are the reason why all of us plant-based dietitians walk a much gentler path. They are both professional heroes of mine so I am deeply honoured to welcome Vesanto to this, the 50th (!!!) episode of The Allsorts Podcast. About Vesanto Melina RD: Vesanto Melina, MS, Registered Dietitian is co-author of books that have won awards internationally and received a starred rating by the American Library Association as “the go-to books” on plant-based nutrition. Most recent are Plant-Powered Protein, Becoming Vegan (Comprehensive and Express Edition) and The Kick Diabetes Cookbook, (all with dietitian Brenda Davis RD). Their books are now in 10 languages. Vesanto has taught nutrition at Seattle's Bastyr University and at the University of British Columbia and has been a government consultant for 22 years. She is lead author of the Academy of Nutrition and Dietetics latest Position Paper on Vegetarian Diets and an internationally known speaker. On this episode we chat about: How a trip to India in the 1970s changed the way Vesanto thinks about food How going plant-based was controversial in the nutrition community in the 90s What protein is, and what it does in the body Is plant-based protein lower quality than animal protein? How much protein we need daily How to eat enough protein without counting things The historical context for associating protein with meat Common (fixable!) reasons you might not be feeling great plant-based How plant-based diets affect iron stores The connection between plant-based diets and longevity How protein needs change as we get older Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @vesantomelina as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Connect with Vesanto: Get Vesanto's new book Plant-powered Protein Website: https://nutrispeak.com  Instagram: @vesanto.melina Full show notes including recommendations available at www.desireerd.com/podcast

I was not exposed to Thai cuisine much in my childhood, growing up in smaller Canadian towns in the 80s + 90s. But in my early 20s, I spent some time backpacking with my then boyfriend (now husband...yes, we've been together my whole adult life) throughout South East Asia from Singapore up through Thailand, Laos and Vietnam and to say that I fell in love with Thai food is an understatement.  A cuisine that celebrates vegetables, lavishes dishes with coconut milk and a liberal use of herbs like Thai basil, tamarind, lemongrass, chiles and galangal? Um, sign me up….but at home, I have to admit that I had yet to expand my Thai cooking repertoire beyond a simple red curry until very recently. And even if you love Thai food too…you're probably in the same boat as me. Which is why you should listen to this episode: my friend Pailin Chongchitnant is a trained chef and host of the YouTube cooking show (with a whopping 1.7 million subscribers!) Hot Thai Kitchen, and she will teach you everything you need to know about cooking Thai at home without spending hours in the kitchen. I met Pai back in 2016 because we were both hosts of cooking shows on Gusto TV and we've been friends ever since…so I am excited to welcome her on the pod so you can learn how to cook Thai food at home... and get to know this talented chef and creator a little bit better. She's also got a gorgeous new cookbook, Sabai, which is all about easy and comfortable home cooking that will help you feel more confident cooking this flavourful cuisine. About Pailin Chongchitnant: Pailin is the creator and host of the YouTube cooking show Hot Thai Kitchen which is all about demystifying Thai cuisine for home cooks, with over 1.7 million subscribers. She's a trained chef and the author of 2 Thai cookbooks, Hot Thai Kitchen and the new Sabai: 100 Simple Thai Recipes for Any Day of the Week. On this episode we chat about: Pailin's circuitous path to culinary school via a nutrition degree Her mission to document all of her grandmother's signature recipes Pailin's decision to choose herself and start a YouTube channel What Pai believes is key to her longevity on YouTube The difference between Thai food in North America and Thailand The essential Thai ingredients you need in your kitchen…and where to find them The BEST Thai curry paste Why your taste buds are your MOST important cooking tool How to veganize Thai recipes and a lot of thoughts on vegan “fish sauce” What most of us are doing wrong (?!?) when we cook rice Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @hotthaikitchen as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, with links and recommendations, available at https://desireerd.com/podcast/

We all know - and perhaps dabble with - not drinking during Dry January or Sober October but the rise of the “sober curious” movement over the last few years has really invited us to start the conversation about our relationship with alcohol and how we use it - and abuse it - across all aspects of life, from “mommy wine” culture to quarantine cocktails. When the Canadian Centre on Substance Use and Addiction released their updated alcohol guidelines earlier this year, it rocked a lot of people to their core. Even for me as a dietitian, who has long been quoting far more liberal guidelines in her education and practice, it's a sharp about face in how we advise others about what safe drinking looks like. Alcohol is deeply entrenched in our culture and so it can be difficult to accept the messaging that drinking isn't good for you…especially as many of us have feasted on past headlines (now debunked) that drinking has health benefits. …but this episode isn't about the science of alcohol (we'll have one, don't worry!). It's about the very personal conversations we have with ourselves and others about our alcohol use. I'm speaking with Fiona Hepher, Co-Founder of Sansorium, an alcohol free beverage business about her personal experience with alcohol and how not drinking has unlocked a new way of being (in addition to a new career!) for her and her family. This is also not a conversation about alcoholism. We both acknowledge the deep privilege we have in rethinking drinking habits without having to battle addiction. But it is an open and honest conversation about alcohol, how we relate to it in our lives and what different can look like. I hope you'll join us! About Fiona Hepher: Fiona is the CEO & Co-Founder of Sansorium, a North American alcohol-free beverage importer and consumer online marketplace. For the past decade, between Dubai and Vancouver, she's dedicated herself to disrupting social norms, helping people find meaningful change and greater wellbeing. Today, she's challenging traditions affixed by a multi-billion dollar industry and paving a new path; one where alcohol isn't at the centre of every occasion. She's also a mother, birth doula and aspiring writer. On this episode we chat about: The very defining moment that changed Fiona's perspective on alcohol forever Breaking with your family's - or culture's - drinking norms The unexpected self-work required when you release drinking Navigating the tricky territory of not drinking when others are drinking Coming to terms with the fact that alcohol is not good for you The ritual of a drink…and what to replace it with Mindful drinking vs sober-curious How Fiona created Sansorium with her mom and sister How we can be more inclusive party hosts Making the power of placebo work for you Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @fionahepher as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, with links and recommendations available at www.desireerd.com/podcast

Polycystic ovarian syndrome is one of the most misunderstood - and overlooked - endocrine disorders affecting women and those assigned female at birth. For example, did you know that as high as 3 out of 4 women with PCOS will NEVER be diagnosed? Or, that PCOS is a close cousin of type two diabetes? My social feeds are being flooded right now with talk of nutrition for hormonal health so I wanted to explore evidence-based strategies for caring for our reproductive system - and hormonal balance in general - here on the pod. And I could not think of a better person to speak to about polycystic ovarian syndrome than Dr Nitu Bajekal MD, an obstetrician/gynecologist and co-author of the book Living PCOS free with her daughter, nutritionist Rohini Bajekal.  Dr Nitu is an advocate for reproductive health for all humans, and I am so appreciative of her inclusive and positive approach regarding weight as well as ensuring that the needs of non-binary people and trans men are supported in healthcare. This episode is a deep dive into what PCOS is, the signs and symptoms to discuss with your physician as well as a look at evidence-based lifestyle medicine - sleep, movement and nutrition - that complement traditional care. If you're the proud owner of a pair of ovaries, you are not going to want to miss this episode of The Allsorts Podcast. About Dr Nitu Bajekal MD: Dr Nitu Bajekal MD is a Consultant Gynaecologist and a Women's Health Specialist with over 35 years of clinical experience and the co-author of Living PCOS Free with her daughter, nutritionist Rohini Bajekal. Her areas of expertise include the management of heavy and painful periods, menopause, fibroids, and polycystic ovarian syndrome (PCOS). On this episode we chat about: What exactly is polycystic ovarian syndrome? What are the signs and symptoms of PCOS? The role of genetics vs lifestyle/environment in risk The role of insulin vs estrogen in PCOS (it might surprise you!) The impact of PCOS on mental health? What is the role of nutrition in PCOS? Low carb diets for hormonal health: what's the evidence? What the science says about soy and hormones What a holistic self-care program for PCOS looks like Support the Pod We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @drnitubajekal as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including links and recommendations, available at www.desireerd.com/podcast

As a dietitian, I hear time and time again that healthy eating is too expensive. And these days, with food prices skyrocketing - at times out of alignment with inflation - it is getting harder to feed yourself well on a budget. One of my first pieces of advice for eating well with less money is to eat more whole plant foods such as legumes and whole grains. Plant-based eating can seem expensive if you are drawn to plant-based meat substitutes or fancy superfood snacks. But legumes and grains, bought in bulk form, are staples the world over because they are nutrient-dense and affordable for most. But once you have these foods in your pantry…what do you do with them? Making delicious meals from these staples is not a skill that we all possess, depending on our culinary cultural backgrounds. Which is why this is the perfect time to talk to Toni Okamoto, powerhouse creator behind the blog Plant-based on Budget and author of the new cookbook Plant-based on a Budget: Quick and Easy. Toni's simple, customizable recipes are proof that you can enjoy what you eat without spending a lot of money - or time in the kitchen! So I am delighted to welcome Toni to The Allsorts Podcast because she is the queen of making healthy eating happen on a budget. About Toni Okamoto: Toni Okamoto is the founder of Plant-Based on a Budget, the popular website and social media platform that teaches millions how to eat more plants without breaking their budget. She's also the author of the forthcoming Plant-Based on a Budget Quick & Easy cookbook, and the co-host of The Plant-Powered People Podcast. Okamoto's work has been profiled by NPR, NBC News, Parade, and she's a regular presence on local and national morning shows across the country, where she teaches viewers how to break their meat habit without breaking their budget. She was also featured in the popular documentary What the Health. When she's not cooking up a plant-based storm, she's spending time with her husband and their rescued dog in Sacramento, CA. On this episode we chat about: Toni's lightbulb moment that started her plant-based journey Why plant-based eating is the opposite of restriction A sneaky child-feeding trick that also works on adults How Toni's family inspired her to start her blog plant-based on a budget Toni's surprising tips for managing your grocery budget The very un-rigid way Toni approaches meal planning Good idea alert: how to meal swap Why a splurge item is actually important for saving money A genius tip for learning how to play with flavour without wrecking your meal How to navigate different eaters when you cook Very specific tips for reducing food waste Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @plantbasedonabudget as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including links and recommendations, on www.desireerd.com/podcast

Whether you're 22 or 62, we all have one thing in common: inhabiting a physical body without which we could not live, work or even experience the sights, tastes and sounds of life. And yet, most of us walk around as if our body is an afterthought: nothing more than a fleshy carrying case for our brains…that is, of course, until our bodies decide to assert themselves in an injury or disease state. Even though I'm in my early forties, I notice it. Like how I get sore after a workout I didn't think would be that hard. Or how I can sleep funny and all of a sudden my hip is wonky. Or that - of all things - it seems like I barely have the grip strength to open up a jar of Rao's pasta sauce. And I am soooooo not okay with it. I want to do more, not less. Run more, live more, especially now that I'm finally through the young kids phase and actually have a bit of time for myself. I don't want my physical form to get in the way of living the next 60 years. So I was excited to talk to physiotherapist Andrew Sabarre about the actual science of movement, and caring for our bodies in a way that had nothing to do with weight - or even “crushing your goals” - but about being able to inhabit our bodies with ease and function as we get older. This episode is for everyone who wants to build an appreciation of what the body actually is…and what it means to take good care of it. You don't need to be an athlete to benefit from the knowledge Andrew drops; in fact, it's probably the most transformative for those of us who aren't! I learned so much in this one. About Andrew Sabarre: Andrew Sabarre is a physiotherapist with over 20 years of experience. He is a strength and conditioning specialist, the former Chief Clinical Officer of Myodetox as well as a CrossFit coach, dad and (by his description) reluctant runner…just in case you think super fit people always love it too. On this episode we chat about: What does a physiotherapist actually do? How Andrew's mom was instrumental in him becoming a physio How long it takes your muscles to atrophy when you're inactive Why bone load is critical to maintaining their strength Desiree's random injury that diagnosed a systemic issue from pregnancy she didn't know she had What strength training actually does the for the body Why you need functional exercise for optimal mobility The surprising amount of injuries that come from this everyday chore How to determine the ache of getting stronger vs the pain of harming yourself The exact recommended amount of exercise to maintain health Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @andrewsabarre as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including links + recommendations at https://desireerd.com/podcast/

Curious about anti-inflammatory nutrition? Well prepare to get nerdy in this solo episode, because host Desiree Nielsen RD is going to tell you everything you need to know about the anti-inflammatory diet. Over a decade ago, the idea that chronic inflammation may be one of the root causes of - or exacerbating - chronic disease such as type 2 diabetes, cardiovascular disease or even skin conditions like acne and rosacea - was considered controversial. Now, it's well accepted that most chronic conditions (even IBS!) are associated with higher inflammatory responses which means, of course, that there are A LOT of opinions on what an anti-inflammatory diet looks like. But what does the science say? And is it really as simple as avoiding “inflammatory” foods? Desiree is going to break it ALL down and by the end of this episode, you'll know almost everything you need to know about anti-inflammatory nutrition and if you're still hungry for more, than definitely pick up Desiree's book on anti-inflammatory eating, Eat More Plants. On this episode we chat about: What is inflammation…and is it all bad? The difference between acute and chronic inflammation How do you know if you have chronic inflammation? Seven major causes of chronic inflammation The 4 key factors in crafting an anti-inflammatory diet Do omega 6 fats cause inflammation? Why what you feed your microbiome matters Is sugar inflammatory? Which cooking oils to use Nightshades and inflammation 3 very doable, everyday ways you can combat inflammation Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including Desiree's links + recommendations, are available at https://desireerd.com/podcast/

I am so fascinated by athletes and have to admit, hold them up as something quite magical. Who are they? What motivates them? Where did they get their superpowers? And that is why today's conversation is such a treat. I am speaking with Olympic silver medal cyclist, Dotsie Bausch…who smashes all preconceived notions about who an athlete is and how they are made. Dotsie is proof positive that change is possible. While other athletes might get their start when someone puts a golf club in their hand at the age of 3, or as part of their family's legacy, Dotsie overcame incredible obstacles to become a competitive cyclist in her mid-20s. She went plant-based in the middle of her competitive career, when plant-based athletes were few and far between. And she climbed onto that podium at the 2012 Olympic games a hair before her 40th birthday, proving that athletic excellence is only not the domain of the under 30 crowd. Are you ready to be inspired? To feel like anything is possible? Like there is no expiry date on dreams? Then get cozy and tune into my conversation with Olympic silver medalist, Dotsie Bausch. About Dotsie Bausch: Dotsie Bausch is the co-founder of Switch4Good, a non-profit organization committed to disrupting the disinformation of the dairy industry, which she started in response to the dairy's sponsorship of the US Olympic Team. Dotsie holds a world record in cycling, she won a silver medal in cycling at the 2012 Olympic Games in London and is a star of the Netflix documentaries Personal Gold and Game Changers. She also co-hosts the Switch4Good podcast, which is a top US nutrition podcast. On this episode we chat about: How Dotsie fell in love with cycling in her 20s Dotsie's healing journey with anorexia Discovering the sheer joy of movement for movement's sake How Dotsie turned a lie into a competitive cycling career Her path from finishing last to the Olympic podium How switching to a plant-based diet changed her cycling The supplements Dotsie used in training and now Anemia on a plant-based diet…are you really at risk? How plant-based eating changed the foods that Dotsie craved Why Dotsie started her non profit, Switch4Good to counter dairy marketing The awesome free resource Switch4Good created to support plant-based athletes Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @veganolympian as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Thanks so much for listening to this episode of The Allsorts Podcast, which is produced by myself and edited by Brian McCalman. We are grateful to live and work and learn on the unceded and ancestral territory of the squamish, musqueum, and tsleil-waututh peoples. Full show notes, including links and recommendations available at www.desireerd.com/podcast

To take a page from the legend that is Oprah, if there is one thing I know, it's that being well is not just about the food we eat. Which is why I called this The Allsorts Podcast…because I wanted to talk about all sorts of things! I truly believe that our sense of purpose, connection to community and a belief in something larger than ourselves impacts how we perceive the world around us, and ourselves. Which is why I've been thinking about doing this episode for a while now. We're going to talk about faith, religion and spirituality, a topic that I know can be incredibly divisive and triggering for many people. And I could not think of a better person to have this conversation with than my friend Dean Morris, the “rebel” pastor and co-host of A Little More Good Podcast. I feel like I should lay my cards on the table right now: I am not a religious person, despite having been baptised Catholic. In fact, I am wary of the idea of organized religion, because so many harms are inflicted in its name. So I don't think I could have imagined this episode without knowing Dean. This conversation is honest, open and probably contains a lot of hot takes that will surprise you. Dean (who was not raised Christian!) has an incredibly kind, modern and inclusive approach to faith that might change how you view - if not church itself - then the core messages of Christianity. If you're at all curious, or if you consider yourself a seeker, I hope you're going to love this conversation! About Dean Morris: Dean Morris is a person who wears many hats… Dad, Teacher, Runner, Podcaster, Pastor, Community organizer, and plant based human. On this episode we chat about: Dean's journey to Christianity, growing up without religion How Dean's love of Rage Against The Machine led him to learning about Jesus Why faith should be about love and freedom How embracing the teachings of spiritual leaders like Jesus and the Buddha would radically change the world for the better How Spiritual community is as central to wellness as nutrition or movement How to move towards spirit/source/God if you have not felt safe in religious spaces The role of prayer and meditation in spiritual connection The challenges of interpreting the Bible when it was not written to us in modern times How plant-based eating aligns with Dean's interpretation of the Bible How breath connects us to spirit Why an afterlife-focused faith has contributed to the destruction of nature Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @deaner as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Thanks so much for listening to this episode of The Allsorts Podcast, which is produced by myself and edited by Brian McCalman. We are grateful to live and work and learn on the unceded and ancestral territory of the squamish, musqueum, and tsleil-waututh peoples. Full show notes, including links + recommendations at https://desireerd.com/podcast/

When the pandemic hit, our relationship to our homes changed because we were spending more time in them than ever before…and even as we've moved forward, I think we've realized the impact that our homes can have on our lives. Especially as we enter the dark days of winter in the Northern Hemisphere, I thought that this was the perfect time to talk about how to create a safe, cozy and happy environment within our four walls. If you're Danish, you know this feeling as hygge. And what better person to talk to about hygge - and creating a hygge home - than the author of the international sensation The Little Book of Hygge and CEO of the Happiness Research Institute, Meik Wiking. Meik has just released My Hygge Home, about how to create the feeling of hygge in our living spaces. It's not about buying stuff. It's about slowing down. Intentionality. Filling your space with a positive energy, and connection. My Hygge Home will have you thinking VERY differently about your space. It's a wonderful conversation - our last episode of 2022! - that will help create a positive mindset around happiness and enjoying every minute. About Meik Wiking: MEIK WIKING is the CEO of the Happiness Research Institute in Copenhagen and one of the leading experts in global happiness. Committed to understanding happiness, subjective well-being, and quality of life, Meik works with countries across the world to discover and explore global trends of life satisfaction. And only someone absolutely dedicated to happiness sits in coffee shops across the world counting peoples' smiles. His first book, The Little Book of Hygge—which looked at the reasons why Denmark is the happiest nation in the world—became an international bestseller and will soon be published in 31 countries. On this episode we chat about: What is hygge, actually? Why Meik devoted his career to researching happiness The role of pleasure in Danish life How eating together bolsters connection and happiness…and success for our kids Exactly how much our homes contribute to our happiness (yes, there's a number!) The age that we are the least happy, according to science Small changes that improve dinner with your kids How lighting transforms behaviour What to do during the darkest days of year to improve mood The good news for all of us living in small spaces The ABCs of mental health used in Denmark How Meik achieves the balance between researching happiness and living it Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We're a small podcast and each share or subscription matters! It's a totally free way to support the pod in less than a minute. We appreciate EVERY. SINGLE. LISTEN! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @meikwiking as well as in our Nutrition with Desiree community. Full podcast notes available at www.desireerd.com/podcast

Something I'm passionate about is that cooking for yourself is one of the most important steps you can take in your personal wellness. When you cook at home, not only do you control what goes into your food but you'll save a LOT of money, helping ensure that healthy eating is sustainable for you and your family. Especially with the cost of food rising globally, knowing how to coax more flavour and enjoyment from simple, budget-friendly ingredients is a skill every single one of us should have. And one that we need to be passing on to our kids, from the time they're old enough to safely hold a knife. Delicious, nutrient-dense food doesn't have to be finicky or fancy…nor does every single thing you eat need to be MasterChef worthy. But what if cooking doesn't come easy to you? How do you build the skills you need to be a better cook? This week's episode with bestselling author, food literacy advocate (and former MasterChef Australia darling!), Alice Zaslavsky, is going to point you in the right direction. About Alice Zaslavsky: Alice Zaslavsky is Australia's friendliest voice in food, helping home cooks connect with the people they love and ideas that matter. An award-winning author, broadcaster, and self-appointed ‘vegelante', she brings flavour, community and conversation to homes all around the world. Alice is the author of In Praise of Veg, which has been published in 11 countries, and the new The Joy of Better Cooking, which is out in Australia and will be released in North America in 2023. A former high school teacher and MasterChef Australia crowd favourite, Alice is a beloved radio and television host in Australia as well as columnist and food literacy advocate as well the creator of Tumami, a line of condiments. On this episode we chat about: The surprising thing that Alice grew up eating for breakfast How Alice's upbringing cemented the role of food in her life Why it's so important to get kids into the kitchen How Alice the high school teacher ended up on MasterChef Australia Understanding how to season food properly and build flavour Why tasting your food AS you cook is so important All the condiments Alice would put in a beginner's pantry How to fake a fancy balsamic The ingredient that Alice thinks is the next black truffle The tools Alice uses to create new textures Alice's back pocket recipes Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We're a small podcast and each share or subscription matters! It's a totally free way to support the pod in less than a minute. We appreciate EVERY. SINGLE. LISTEN! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @aliceinframes as well as in our Nutrition with Desiree community. Full show notes with episode links + recommendations can be found at https://desireerd.com/podcast/

If you're ready for a deep dive into one of the most misunderstood gut health conditions on the planet, you're going to love my conversation about small intestinal bacterial overgrowth, AKA SIBO, with registered dietitian Ayten Salahi. I discovered Ayten's work a while back on Instagram, and let me tell you, it's rare to discover a practitioner I am so aligned with so it's exciting for me to introduce you to her wonderful work! She dives deep into topics around irritable bowel syndrome, SIBO and diet with a lens on inclusive, positive and joyful - and yes, effective - nutrition strategies for getting your digestive function back on track. We're tackling SIBO today, which is the subject of a lot of misinformation online, particularly around the role that nutrition plays in caring for it. SIBO is a debilitating gut condition that is notoriously difficult to treat…which sets it up as prime internet fodder for wellness discourse. We get super specific about what SIBO is - and isn't - on this episode, as well as tackling diagnosis, treatment, and the very surprising role of nutrition in SIBO care. If you've got SIBO - or know someone who does - this episode may lead to a lot of surprising insights! About Ayten Salahi RD: Ayten Salahi, MS, RDN is a GI- and plant-focused registered dietitian, culinary nutritionist, and intersectional food policy advocate. She completed her masters degree at the Tufts Friedman School of Nutrition Science and her Dietetic Internship at Massachusetts General Hospital (MGH). There, she completed a concentration in medical nutrition for gastroenterology and received the Louise Hatch Award for outstanding professional promise and standards of practice. On this episode we chat about: How Ayten's background in neuroscience got her interested in the gut brain connection What is SIBO, actually? What are the symptoms? What are methanogens and how do they impact motility? Why SIBO is so difficult to diagnose and treat All the underlying causes of SIBO (you'll be shocked) The truth about how nutrition affects SIBO Should you go low FODMAP? Why pharmaceuticals are an important part of SIBO care Why physical movement is important Why you can still eat food you love while you help your gut feel better The major red flag when evaluating SIBO information Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We're a small podcast and each share or subscription matters! It's a totally free way to support the pod in less than a minute. We appreciate EVERY. SINGLE. LISTEN! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortpod @aysa.nutrition as well as in our Nutrition with Desiree community. Full show notes with links + episode recommendations available at www.desireerd.com/podcast

With cold and flu season upon us, I know that most of us are looking for every advantage we can find to try and keep our immune system strong and our bodies healthy over the winter season. Which is why you're going to want to listen to this episode: we're talking about how the gut microbiome actively supports immunity and how it can help keep you well! I am so excited to welcome back gastroenterologist Dr Robynne Chutkan MD to the podcast, who has a brand new book out today - The Anti-Viral Gut - yep, you read that right. We are going to talk about how our gut can actually help us fend off infections, or at the very least, lessen their severity. For example, did you know that there are certain types of bacteria associated with better outcomes in the face of viral infection? In this episode we'll cover how the microbiome supports our immune function as well as exactly what we need to do to build a better microbiome - it's easier than you think! We also dive deep into how covid messes with your gut, and we talk about the judicious use of medications, including proton pump inhibitors - which, if you're one of the millions of North Americans on proton pump inhibitors for reflux is a conversation you DON'T want to miss. We talk about what stomach acid actually does for us and what can happen if we suppress it long term. There is so much actionable information in this podcast, you're going to love it! About Dr Robynne Chutkan MD: Dr. Chutkan is an integrative gastroenterologist and the author of Anti-viral Gut, Gutbliss, The Microbiome Solution and The Bloat Cure. Educated at Yale and Columbia, she's on faculty at Georgetown Hospital—and is the founder of the Digestive Center for Wellness and Gutbliss.com. Her expertise includes the microbiome, autoimmune diseases, and gut disorders in women. An avid (but not so flexible) yogi, runner, and squash player, she's a passionate advocate for more dirt, sweat, and vegetables. On this episode we chat about: How is the immune system even connected to the gut? What are short chain fatty acids, and why do we need them? Why covid infection messes with your gut function Why your gut bacteria say more about you than your actual DNA 3 concrete - and simple! - ways to change your microbiome Why do we need stomach acid? Why heartburn is NOT excess acid. Dr Chutkan's 3-2-1 rule to get those plants in consistently What the science says about alternative sweeteners + your microbiome What is the place of alcohol in a pro-gut lifestyle? The one simple habit Dr Chutkan thinks can alleviate 30% of the gut issues she sees The common supplement you might want to skip Please note that there are a few minor instances where our conversation is not fully weight-neutral. Support the Pod! We couldn't make this podcast happen without the support of our amazing listeners. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We're a small podcast and each share or subscription matters! It's a totally free way to support the pod in less than a minute. We appreciate EVERY. SINGLE. LISTEN! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @gutbliss as well as in our Nutrition with Desiree community. For full show notes + links, please visit www.desireerd.com/podcast