Mary's Nutrition Show

Collard green wraps are magical. This dark leafy green cranks up the nutritional value of what might normally be a wimpy sandwich. Learn about the health benefits and get some inspiration about what to put inside your yummy wrap. For more info, check out our SHOW NOTES

Is soil just dirt? Learn about why growing food using organic or regenerative farming practices can help prevent soil erosion, support the environment and ultimately produce more nutritious foods that can support and improve your health. Join our conversation with Jennifer Maynard. For recipes and more info, check out our SHOW NOTES.

Ever wonder why winter squashes are so darn great? From numerous health benefits to just looking lovely, these nutrient-rich gems are true superfoods! Mary lists 7 reasons why you want to incorporate more winter squash into your life. Plus, yummy squash recipes! For recipes and more info, check out our SHOW NOTES    

Are you aware of the prevalence of chemicals in our environment? Whether it's chemicals in your food, your personal care products, your clothes, or other household items, these chemicals can affect your health. Learn how you can reduce your risks with Dr. Aly Cohen. IN THIS EPISODE WE’LL COVER SOME OF THESE QUESTIONS: - Where do environmental chemicals lurk? - What impact do environmental chemicals have on our health? - How can I avoid these chemicals? - How does the environment affect our health? - What are endocrine disrupting chemicals? - What about cosmetics and personal care products? - Why are kids more susceptible to chemicals? - What are ultra-processed foods? - How do I reduce my chemical burden? - Why do environmental chemicals disproportionately affect communities of color? - Do your floors really need to sparkle? - How do I ensure safe drinking water? CONNECT with Dr. Aly Cohen https://www.alycohenmd.com/ https://thesmarthuman.com/ Facebook: The Smart Human Twitter: @thesmarthuman Instagram: The S

Need a crash course in autoimmune issues? Andrea Nakayama from the Functional Nutrition Alliance joins us to discuss functional nutrition approaches to autoimmunity and how balancing food, movement, mindset and environment can make a huge difference when it comes to taming inflammation, improving your energy and resolving symptoms. IN THIS EPISODE WE’LL COVER SOME OF THESE QUESTIONS: - What is inflammation and how do we address it? - What is autoimmunity? - What are the 3 major tenets of functional nutrition? - Is nature medicinal? - What are some signs and symptoms of autoimmune issues? - Who is more likely to get autoimmune disease? Women or men? - What does "your diagnosis is a branch" mean? - What steps can you take to improve or prevent autoimmune issues? - What is the "Circle of Influence"? CONNECT WITH ANDREA NAKAYAMA https://fxnutrition.com Full Body Systems, 10-month online practitioner training in Functional Nutrition: fullbodysystems.com  (currently enrolling for the September cohort) Instagram: @f

Curious about how soil quality affects food quality? There's a strong connection. Soil health supports human health. Find out how regenerative agriculture is being utilized to heal our soil and ultimately save humanity. Join Mary Purdy as she interviews Jeff Tkach from the Rodale Institute. IN THIS EPISODE WE’LL COVER SOME OF THESE QUESTIONS: - What is the connection between soil health and human health? - How many microorganisms are in a teaspoon of soil? - What is regenerative agriculture? - What is the regenerative agriculture certification? - What's the research around the difference in nutrient quality, crop yields, environmental impact and profitability of organically versus conventionally grown foods? - Is "ergothionine" a nutrient or a Greek God? - What's the connection between functional medicine and the agricultural system? - How can a personal health journey change the trajectory of your career? - How hard is it to say the word "inextricable?" RESOURCES AND LINKS Rodale Institute https://rodaleinst

Having thyroid issues doesn't always mean that the thyroid is what needs to be treated. Most hypothyroidism can be attributed to the autoimmune disease called Hashimoto's Thyroiditis. In this episode, you'll find out how to support your body with nutrition and lifestyle habits that support overall health of the body and may be able to bring thyroid function back into balance. IN THIS EPISODE WE’LL COVER SOME OF THESE QUESTIONS: What role does the thyroid play in health? What are symptoms of a poorly functioning thyroid? What does immune function have to do with the thyroid? What nutrients support the thyroid? What foods should I include or avoid? What the heck is selenium? What's in the anti-inflammatory diet? What effect do environmental and endocrine disrupting chemicals have? Is the THYroid connected to the HIP bone? Why do Keith and Mary sing so much? OTHER HELPFUL NOTES: Are you a practitioner? Want more in depth info on the addressing thyroid health with diet and lifestyle strategies? I offer a one ho

Is organic food better than conventionally grown food? Find out why supporting organic farming might just benefit both you and the planet. - Why is it important to eat/buy organic? - How do organic & sustainable farming practices benefit the environment? - How does organic farming help human health? - What's soil got to do with it? - Can bacteria be good? - Are all celery stalks equal? - Does Starbucks sell Kumquats? OTHER HELPFUL NOTES: 1. Can I wash OFF pesticides? Yes. Kind of. Thoroughly rinsing can help reduce pesticide residues. You can also soak in white vinegar or try this produce spray:   a. Biokleen Produce Wash: https://biokleenhome.com/produce-wash 2. There are farmers out there who may not be "certified organic" but who are still practicing sustainable and regenerative agriculture modes of farming, like the folks at Skinny Kitty Farms (https://www.skinnykittyfarms.com/about.html) Talk to your farmers about their farming techniques! 3. References about benefits of Organic:   a. Baranski , Sred

In this time of uncertainty, staying healthy is key. Food can make a difference in enhancing or hampering your immune system. We offer tips and ideas for foods to include and those you may want to minimize. Supplements make a cameo appearance as well. IN THIS EPISODE WE'LL COVER SOME OF THESE QUESTIONS: How might diet help with staying healthy? Why is dietary advice around the coronavirus a little controversial right now? What foods might be helpful to have less of? Can supplements be helpful? What about wine? What about the bigger picture of our food system and institutions? MENTIONED ON SHOW: Ginger Hultin, MS, RDN Take a peek at her Carrot-Ginger-Turmeric Mimosa Recipe Some benefits of red wine

We all feel down or depressed at some point in our lives, right? How can food play a part in affecting our mood? Learn about the various vitamins, foods, and other players involved. IN THIS EPISODE WE'LL COVER SOME OF THESE QUESTIONS: Is it possible to consider depression a symptom of another underlying issue? What is the food mood connection? What foods can help improve one’s mood? What other factors are involved? Can a soft taco be a cure-all? NEXT UP ON THE NUTRITION SHOW: “Should I Eat Organic?”

Does your body feel less than 100%? Have you had a week (or month or year) of heavy eating or drinking? Did you make a new year’s resolution around your health? It may be time for a “body reset.” Taking this simple, whole food action might be just the thing.  IN THIS EPISODE YOU’LL FIND OUT ABOUT: WHY Should You Consider A “Body Reset” Cleanse? What Is A Cleanse Diet? Important foods & beverages to avoid during your body reset. - Essential foods & bevs to consume during the reset. How To Keep Your Cleanse Simple & Easy - Ideas for simple breakfasts, lunches, and dinners. - The amazing merits of cruciferous veggies. - The importance of including a spectrum of nutrients during the reset. And, The Weekly Nutrition Challenge!   MENTIONED ON THE SHOW: Free Download: 2-Day Body Reset Guide http://marypurdy.co/2-day-body-reset/ 10-Day Food-Based Cleanse / Reset Starting January 8th, 2020 http://marypurdy.co/10-day-whole-body-reset/  

Coffee. Caffeine. Are they really all that bad for your health? The answer to that question is nuanced and is potentially good news for coffee-lovers. IN THIS EPISODE WE'LL COVER SOME OF THESE QUESTIONS: Is coffee bad for me? Good for me?   What about my ritual with coffee?   What are the health benefits of coffee?   How do different people respond differently to caffeine?   What role do genetics play?   What about pesticides in coffee?   What about tea? FIND OUT: How many coffee cups we throw away every year? (Actual amount: 25 billion (with a "B") coffee cups thrown away in the US every year.)   How you can WIN a free re-usable coffee mug! MENTIONED ON SHOW: What about tea? (See our tea episode: http://marypurdy.co/health-benefits-black-tea/) What are some alternatives to coffee? https://us.foursigmatic.com/ https://teeccino.com/   THINK coffee in NYC, a great company supporting sustainable practices and working with issues of social justice. https://www.thinkcoffee.com/  

Healthy, radiant, glowing skin. We all want it but aren't sure of the how-tos. What if the answer wasn't just creams, face washes and oils but changing your diet? Join Mary and Ashley Koff, RD to set the record straight on the effects of diet and lifestyle on your skin. IN THIS EPISODE YOU’LL FIND OUT ABOUT: How does diet affect your skin? What are the best foods for skin? What affects skin the most? How digestion affects your skin What about probiotics? Which strains are best for skin? How to support healthy gut. How supporting the internal reflects on the exernal. Alkaline versus acidity? Alkaline formers What specific nutrients support skin health? What is glutamine? Why is sugar bad for skin? What color foods are good for skin? While food choice matters, digestion of foods is most important. How does the quality of cosmetic affect your skin? What's the deal with collagen? MENTIONED ON SHOW: Ashley Koff, RD The Better Nutrition Program https://thebetternutritionprogram.com Social media: @TheBetterNutrition

Diabetes is on the rise, but there's a lot you can do to prevent it! Mary spells out simple ways to help keep your blood sugar balanced and reduce your risk of developing blood sugar issues. And it may surprise you to learn that it's not all about the sweets! IN THIS EPISODE YOU’LL FIND OUT ABOUT: Why high blood sugar may be harmful to your health What is insulin and how does it work? What is insulin resistance? How to eat in a way that supports healthy blood sugars What are refined carbohydrates? Do fats matter? What are high glycemic foods? What lifestyle habits play a role? Do sleep and stress matter? What are diabetogens? Do environmental toxins have an impact? What to do if you already have blood sugar issues MENTIONED ON SHOW BiomeBliss https://www.biomebliss.com/ Use Special Discount Code: "bliss15" to get 15% off your purchase! STUDY: Persistent Organic Pollutant-Mediated Insulin Resistance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388367/ 10-Day Food-Based Cleanse / Reset Guided by Mary Purdy ht

Four easy ways to lose weight: Host Mary Purdy, uncovers four painless weight loss tips if you are in a place where your weight has plateaued and you are looking for new strategies that may help. PLUS: The Weekly Nutrition Challenge! (Rebroadcast of episode 41)  The Best Food For Weight Loss (the What) How dietary fiber can be your best friend When to Eat For Weight Loss Working with your metabolic cycle How circadium rythms can affect weight loss Mary's Video: Can I Skip Breakfast? How to Eat to Lose Weight The link between time spent eating and feeling full and happy Why chewing is so important It Matters Where You Eat The dirty secret of Obesogens Where to find obesogens And, The Weekly Nutrition Challenge! Eat one meal slowly enough that it takes at least 20 minutes. MENTIONED ON SHOW: BiomeBliss https://www.biomebliss.com/ Use Special Discount Code: "bliss15" to get 15% off your purchase (you’re welcome!) Mary's Video: Can I Skip Breakfast? https://youtu.be/3JqJE_7z9So National Institute of Environmental

Many people want to eat healthy but feel like it's just too expensive. Mary Purdy shares the secrets of cheap healthy meals. Luckily, what's good for your wallet is also good for the environment. IN THIS EPISODE YOU’LL FIND OUT ABOUT: Where you may be spending unnecessary money on food Why healthy eating is not as expensive as you think! What you can do to save How to shop for cheap healthy meals What are the cheapest foods? Do you have to buy organic? Are coupons worth your time? How much money you can save by not wasting food How much food does the average person throw away? How does this affect the environment? What foods last the longest? Why eating out is so expensive Are leftovers ok? How to get cheap healthy meals by cooking/prepping at home How easy is it to assemble your own meal? Why you don't necessarily have to turn on the stove or oven! Why some frozen meals can be a great option! MENTIONED ON THE SHOW BiomeBliss: https://www.biomebliss.com/ Use Special Discount Code: "bliss15" to get 15% off yo

Cholesterol is generally considered a bad thing. But today, Mary debunks common cholesterol myths, explains the difference between good cholesterol and bad, and how to improve your numbers. PLUS: The nutrition challenge! IN THIS EPISODE YOU’LL FIND OUT ABOUT: Why is cholesterol such a hot topic? Have you checked your cholesterol recently Where can you find cholesterol? Why is cholesterol actually necessary for our body’s survival When can excess cholesterol lead to a plaque build-up in the arterial wall? Why there are plenty of people who have high cholesterol and lead long and healthy lives Why there are plenty of people who have low cholesterol and have a heart attack Why our bodies build plaque anyway What is "good" cholesterol and what is "bad" cholesterol? What are HDL and LDL? What are the foods that you can eat to avoid bad cholesterol and clogged arteries? What is the difference between saturated fats, polyunsaturated fats, and monounsaturated fats Which foods to avoid And why you have to work out to

Concerned (or just curious) about climate change and think you can't make a difference? Think again! What you eat (or don't eat) matters. Mary Purdy, RD chats about how you can reduce your carbon footprint with a few simple dietary tweaks. PLUS: The Nutrition Challenge of the Week! SHOW NOTES: How our diets can have an impact on climate change (What you eat or don't eat matters) How to modify your diet to help reduce your carbon footprint (You don't have to be vegan) How much food is wasted per year (How you can cut back on waste) "The Great Food Transformation" - a movement aiming to benefit our planet and our species (All it takes is a few tweaks here and there) Which diet/diets have the most positive impact? Three easy ways to eat to support the planet? Cooking tips to reduce your carbon footprint? Four easy ways to incorporate lentils into your day? How to eat cookies/brownies to support the planet and your health? PLUS: The Weekly Challenge! * Challenge yourself to incorporate lentils into a recipe or me

Ever get heartburn or acid reflux? You may not need to immediately reach for medication. Mary Purdy, RD, gives the scoop on natural remedies for heartburn. PLUS: The Nutrition Challenge of the Week! In this episode you’ll find out: What is heartburn (acid reflux) exactly? Do you have any of the symptoms What are the things that cause heartburn? What are YOUR triggers What can you do after it happens? The best herbs and teas you can take to feel better It’s all about the diet! Alkaline vs acidic Why you have to keep your diet mostly alkaline What are the best (and yummiest) alkaline foods Why acid reflux is sometimes caused…by too little acid?! A little science behind acid reflux Why increasing acid in your body might be the solution to heartburn Prevention is the best medicine What can you do prevent heartburn in the first place Why keeping an eating diary is a major step towards healing THIS WEEK’S GIVE-AWAY: $70 Gift Card from Nona Lim / www.nonalim.com TO ENTER THE DRAWING: 1. Send Mary an email at mary@m

Men live shorter and are, in general, less healthy than women. Dr. Myles Spar tells us how to achieve optimal men's health, why men are not proactive when it comes to health and how to challenge men in your life to start implementing healthy habits. Plus: Win a free-food gift card! Why do women live longer than men? And why it’s not genetic What are the 5 healthy habits that make a 13-year difference in life expectancy? Why men are more prone to die from 9 out of 10 leading causes of death in the US. How to engage a man to start getting healthy? Why you should never begin a health conversation with the word "wellness." The best ways to get a man’s attention. How to incorporate health through something that a person really cares about? Goal-focused vs. complaint-focused mindset Implementation of basic health principles What is precision preventive medicine? Why accountability and progress tracking are crucial PLUS: The Weekly Challenge! THIS WEEK’S GIVE-AWAY: $60 Gift Card from Nona Lim / www.nonalim.com TO EN