It's camping season and Rob and Sandra share some stories and laughs from past camping trips. Spoiler alert.....the bear didn't like the tofu!

Listen in for ideas on what to pack, how to store food safely, and cook it efficiently. Also, some tips on what not to do. This one is sure to make you giggle!

Check out these other episodes for some helpful meal ideas:

Fiber and Protein Lunch Ideas - Nutrition Nuggets 118 https://youtu.be/gywh7fG0hm4

Nutrition Nuggets 25. 9 Protein-Rich Breakfast Ideas https://youtu.be/Pztmx-KWUaY

Creative Lunch Ideas for Work or School (Ep 141) https://youtu.be/DQr5jKLAcPY

Easy Lunch Ideas - Nutrition Nuggets 52 https://youtu.be/0tTePyAvuSU

What's For Dinner? Meal Plan and Prep for Success (Ep.120) https://youtu.be/5up1or7InBw

Expert Meal Prep Ideas with Dietitian Lisa Blackwell, RD (Ep 145) https://youtu.be/r5HgJexgHHg

Nutrition Nuggets 26. Meal Prep - Mastering the 9 Steps https://youtu.be/xAbx5h8xmDM

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Website: www.mywifethedietitian.com

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Perhaps, you've nailed your healthy breakfast most days and dinners are working well, but lunch.....lunch, that midday meal, is still a struggle to take a break and stop working to eat something more substantial than a few crackers and hummus.

To help with preventing late day cravings and overeating at dinner, including a substantial amount of food with protein, fibre, and veggies can offer an opportunity to keep you energized in your day.

Episodes mentioned include:

Ep 141. Creative Lunch Ideas for School and Work https://youtu.be/DQr5jKLAcPY?si=UXJRCpcNX4nSfyK4

Nutrition Nuggets 52. Easy Lunch Ideas https://youtu.be/0tTePyAvuSU?si=G6SoJX9w5ccLonqR

Ep 54. Salad as a Meal https://youtu.be/36oR2ltOuy0?si=3izAx-p4z1sE1a48

Nutrition Nuggets 111. Hard Truth about Processed Meats https://youtu.be/x_We_RAjSWE?si=ClhCrsyPDNjnUtDR

Ep 140. Easy Ways to Add More Fibre in your Diet https://youtu.be/3ywLwGcrMU8?si=Q5A4_RRPwfOV23Ox

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Website: www.mywifethedietitian.com

Email: mywifetherd@gmail.com

There are differences when cooking for a group compared to cooking for yourself or your family. Some challenges may include scaling of the recipes, accommodating diverse dietary needs and restrictions, space constraints, and ensuring cleanliness for food safety of the meals.

There are some benefits to having a dinner party, potluck, or 'supper club' compared to going out to a restaurant. Rob and Sandra discuss some great strategies and tips to have a successful dinner for a group of friends and/or family.

Episodes mentioned include:

Ep 102 Cooking for the Stars - Chef John Desbiens https://youtu.be/XfMmuLh3w6M?si=uMuPFYsMjb5IiNXe

Ep 81 Behind the Scenes in a Pub - with Chef Brent Blake https://youtu.be/-d_4GU4DY7Q?si=aJvMJlkU9oIXQKlP

Ep 78. Budget Friendly Grocery Tips with Joni Rampolla, MBA, RDN, LDN https://youtu.be/HTmqjBJNhsE

Ep 8 Grocery Store Tour https://youtu.be/uVZnvoyODBs?si=s1BFSlHKusqyq29e

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Website: www.mywifethedietitian.com

Email: mywifetherd@gmail.com

"I'm not hungry in the morning.....", " I struggle with weight", "I'm not sleeping well..."

If any of these statements resonate with you, tune in to today's episode. Rob and Sandra discuss a tried and true strategy that helps with many of the difficulties that people have with these problems.

Episodes mentioned:

Ep 16. Sleep Problems - More than Just Caffeine https://youtu.be/fBKdgiwM5hw?si=0H1lwBsMDMBVWesM

Ep 110. Aging Well with Michelle Saari, RD https://youtu.be/mznQ8sphUSA?si=X0XzO9wMQRPaAQCf

Ep 151. Belly Bliss with Sara Kahn https://youtu.be/rSDXxK7AoPM?si=Mb3UwYDx3cHDwjsV

Ep 73. Leaky Gut with Prajakta Apte, RD https://youtu.be/wBdYPSsBnZY?si=Sw9_uX_XqMkviTqx

Ep 117. Blue Zones and Longevity with Liz Weiss, RD https://youtu.be/S7O-oKvQYqQ?si=0V65Up4EPcbs5PmT

Ep 62. Shift Work with Jacob Hanson https://youtu.be/6kdeNUutBPs?si=0P9LedowTvp2RjXs

Ep 134. Shift work in the skies - from a Flight Attendant's perspective https://youtu.be/wEyHVJNqTLg?si=psK0E3WIWiljY8Or

Nutrition Nuggets 58. Hormones and Sleep Problems https://youtu.be/6kdeNUutBPs?si=0P9LedowTvp2RjXs

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Website: www.mywifethedietitian.com

Email: mywifetherd@gmail.com

Today, we discuss "Why stress, under-eating, and burnout are crashing metabolism and energy" with dietitian and performance coach, Andres Ayesta, owner of Planos Nutrition.
We examine metabolism, stress, and various extreme diets and how they can impact an individual's health goals in the short and long term.

With over 12 years of private practice, Andres has many client examples, plus real world life experience with trying out various diets on himself to help determine what the effects are.

We discuss keto, low carb and carnivore diets with their risks and results to demonstrate how they may help and how they can be downright dangerous to some individuals.

Andres' social media links:

Planos Nutrition https://planosnutrition.com/about

Tik Tok: https://www.tiktok.com/@andresthenutritionist

Instagram: https://www.instagram.com/andresayesta/

YouTube: https://www.youtube.com/c/andresayesta

LinkedIn: https://www.linkedin.com/in/andresayesta

Enjoying the show? Consider leaving a 5 star review, and/or sharing this episode with your friends and family :)

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Website: www.mywifethedietitian.com

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Humans are a collection of their daily habits, which ultimately affect their health and long-term risk for disease.

Sandra and Rob discuss the power of celebrating your small wins and how important it is to just keep improving with small, consistent, incremental changes.

Resources:

Stages of Change for Behaviour Change

https://pubmed.ncbi.nlm.nih.gov/10170434/

1. Prochaska, James O.; Velicer, Wayne F. (September 1997). "The transtheoretical model of health behavior change" (PDF). American Journal of Health Promotion. 12 (1): 38–48. doi:10.4278/0890-1171-12.1.38. PMID 10170434. S2CID 46879746. Archived from the original (PDF) on 2010-06-02.

Ep 53 SMART Goals - https://youtu.be/TQGTg8HsKwY

Ep 93 Toni Toledo, RD - PathPod, Positive Approaches to Health - https://youtu.be/TQGTg8HsKwY

Ep 74. Craving Change with Wendy Shah, RD https://youtu.be/NOlCc7eqsj0

Ep 107. Food is Medicine with Dr. Wesley McWhorter https://youtu.be/doju3guWHyc

RD Books mentioned:

The Obstacle is the Way - Ryan Holiday

Power of Habits - Charles Duhigg

Atomic Habits - James Clear

Getting Things Done - David Allen

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Website: www.mywifethedietitian.com

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Farro....what is it?" The traditional grain of the Mediterranean," as the package exclaims.

This whole grain can replace rice in many dishes, including salads, side dishes, soups, or even warm cereal. It is a hearty grain with a chewy texture and rich, nutty flavour, similar to barley or orzo.

Tune in to hear Rob and Sandra's take on this unique and versatile grain.

Episodes mentioned in this one:

Ep 170 Grains and Inflammation - Friend or Foe? https://youtu.be/OYPL4mKVkTk?si=Dggn9SeA4WJAtqh_

Whole Grains vs Refined. https://youtu.be/wQKMK149wns?si=lDkhg-tj8yEiQFV9

Ep 84 Carbs - Why Are Whole Grains Better for Blood Sugar Control with Kelly Springer, RD. https://youtu.be/zJ2iHJHofEs?si=L7anETavswFIfBUt

Nutrition Nuggets 19 Brown Rice vs White Rice. https://youtu.be/eh4DYPqqzn8?si=rILiE8jqasI1DLIC

Nutrition Nuggets 37 - Are you a Buddha or a Poke....Grain Bowl That Is! https://youtu.be/im8QVUSp6KU?si=QFGfyz1n6AVSE5w7

Ep 17 Fibre - What's the Scoop Poop? https://youtu.be/im8QVUSp6KU?si=QFGfyz1n6AVSE5w7

Ep 140 Easy Ways to Add More Fibre in Your Diet. https://youtu.be/3ywLwGcrMU8?si=FJe8fthL9rMXVqeG

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Website: www.mywifethedietitian.com

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