Mary's Nutrition Show

Your microbiome is essential for many functions of the body. In this episode, host Mary Purdy gives us five things we can do to keep our gut bacteria happy and healthy. PLUS: The Weekly Challenge! ON THIS SHOW How Can You Improve Your Microbiome? What foods do your microbiota like best? What can you do to avoid cardiovascular disease? What About Prebiotics? How do these differ from probiotics? What Foods Are Probiotic? How Can You Avoid Gas or Bloating When Eating A Lot Of Fiber? Bad Bacteria Concerns How can we avoid feeding the bad bacteria? Lifestyle Impacts Your Microbiome What is Secretory IgA and why should we care about it? How Fasting Can Help Your Microbiome And… The Weekly Nutrition Challenge! MENTIONED ON SHOW (LINKS) Upcoming Facebook LIVE, taping of Smoothie Episode! - May 21, 2018 https://facebook.com/events/457169388012198/ Health IQ https://www.healthiq.com/MNS Mary has a new website! http://marypurdy.co/ Intermittent Fasting: It’s A Thing! (Episode 26) http://marypurdy.co/intermittent-fastin

Many people don’t feel like they have the means or accessibility to purchase healthy foods. Host Mary Purdy talks with Registered Dietician Wendy Lopez, MS, RD, about eating healthy on a budget when the food recommendations seem unfamiliar or out of reach. Wendy Lopez, MS, RD is the clinical outpatient dietitian at Open Door Family Medical Center in Port Chester, NY. Her website Food Heaven Made Easy is a collaboration with fellow dietician Jessica Jones where they offer education and support to transform the way you eat. They have been featured on NBC News, Self Magazine, Essence, Real Simple and many other publications. And, they are also advocates of bringing more people of color into the field. PLUS: The Weekly Nutrition Challenge!   MENTIONED ON SHOW: Find out which staple is always in Wendy Lopez’s grocery cart… Culture As Part Of The Nutrition Conversation How your cultural background affects the foods you choose to eat and enjoy. How to work with your cultural tastes to eat healthy.   Working With Wha

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!  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: Mary's Video: Can I Skip Breakfast? https://youtu.be/3JqJE_7z9So http://food-sleuth.blogspot.com/ National Institute of Environmental Health Sciences Webpage on Obesogens: https://www.niehs.nih.gov/health/topics/conditions/obesity/obesogens/index.cfm

Get the health benefits of turmeric: the bulb, the spice, the miracle worker! This incredible food can protect against cancer and inflammation all while it supports your brain, heart and liver. Listen to this week's show to learn about how turmeric can help you and how to get more of it in your diet through cooking and supplements and a little something called "Golden Milk". PLUS: The Weekly Nutrition Challenge!   Episode Includes:  What is Turmeric? Where does turmeric come from? What does it look like in whole form? What is curcumin and why is it important? The Benefits of Turmeric How does curcumin protect against cancer? Is it anti-inflammatory? What does it do for your brain, heart and liver? Turmeric Uses How can you cook with turmeric? What about other ways to get your daily dose? What is the trick to make turmeric more effective? Mary's recipe for Golden Milk Turmeric Side Effects When should you avoid turmeric?   MENTIONED ON SHOW:   FULL SHOW NOTES AT: http://marypurdy.co/turmeric-benefits-e

Skin is honest. It tells you about your internal health. If you or someone you know has eczema, acne, psoriasis, or other skin issues--OR if you're interested in glowing, super healthy skin, give a listen. We chat with Christa Biegler who knows a bunch about eczema and other skin issues. PLUS: The Weekly Nutrition Challenge! Episode Includes: How your skin is a reflection of your  internal health.  How does your immune system affect the skin? How does one's gut health affect skin health? What are some common foods that affect the skin? Did you know? -- there are 8 different types of eczema. What is exactly is eczema? Might eliminating certain foods help skin issues? Which foods and nutrients help nourish skin? When and how to integrate zinc, vitamin A, vitamin D, and omega-3's.  Can cruciferous veggies help? What is black lava salt? (an unanswered mystery) The Weekly Nutrition Challenge!   MENTIONED ON SHOW: CHRSITA BIEGLER https://www.christabiegler.com/   HEALTH IQ https://www.healthiq.com/MNS Life insura

The avocado is a little miracle food. Host Mary Purdy, nutrition expert and Registered Dietitian, takes you on a tour of WHY the avocado is so powerful and HOW to make the most of it. PLUS: The Weekly Nutrition Challenge! Episode Includes: The impressive fiber content in avocados.  Understanding monounsaturated fat in the avocado.  Avocado's power to help with weight maintenance. It's high in vitamins and minerals!  Helpful for cellular function (hint: Potassium).  Helpful for bone health (hint: Vitamin K).  Helpful for heart health (hint: Folate).  Antioxidants called carotenoid, protective against cancer.  Is the avocado high or low in protein? Is this a fruit or vegetable? The nutritional importance of scooping out ALL of the "meat."  Practical ideas of how to get more avocado into your life.    The Weekly Nutrition Challenge!   MENTIONED ON SHOW:   HEALTH IQ https://www.healthiq.com/MNS Life insurance for health conscious people. Vegetarians in the house say "yo!" Use this link to get a free quote or me

Here's our Valentine's Day gift to you: good news about chocolate! Now, this isn't permission to consume indiscriminately, so tune in to get the ins and outs of chocolate from our resident Host, nutrition expert, and Registered Dietitian. PLUS: The Weekly Nutrition Challenge! Episode Includes: How cacao protects blood vessel lining (hint: high in flavonols!) How the cacao bean supports blood pressure.  What is theobromine? And vasodilators?! Is chocolate a stimulant? The surprising news about fiber in chocolate.    Saturated fat considerations.  Did we mention antioxidants? How to get more chocolate into your life. The deal with cacao nibs.  Use chocolate in a savory dish. Reasons to choose high quality chocolate. The Weekly Nutrition Challenge!   MENTIONED ON SHOW: HEALTH IQ https://www.healthiq.com/MNS Life insurance for health conscious people. Vegetarians in the house say "yo!" Use this link to get a free quote or mention the promo code "MNS" when you talk to a Health IQ agent. Help support our show at

Did you know-- 20 million Americans have some kind of thyroid condition and 60% of them don't realize it? Yes! Twelve percent of the population is going to develop some sort of thyroid condition-- maybe someone you love. Get the scoop and reduce your risk by eating and cooking right. Join this chat with thyroid expert and author Lisa Markley, Registered Dietitian Nutritionist. PLUS: A give-away of Lisa's book! Episode Includes: What is the thyroid and what does it do? What is Hashimoto's Disease? -- 2 personal stories.  Thyroid is nutrient dependent. What does it need? The role of Iodine, Tyrosine, Magnesium, Zinc, Vitamin A? What is T3 and T4? Crafty and delicious way to get more iodine in the diet. Are cruciferous veggies a no-no or yes-yes? Goitrogens, toxins, and thyroid function.  Strategies for avoiding toxins and contaminants.   Considerations of endocrine disruptors.  What's a Hug in a Mug? The Weekly Nutrition Challenge (from Lisa). A BOOK GIVE-AWAY! BOOK GIVE-AWAY To be eligible: 1) Find our Faceb

Does meal planning sound sexy? What if we told you that it can save you mucho time and money? Join us for a chat with meal planning expert, Registered Dietitian Danielle Omar. PLUS: The Weekly Nutrition Challenge. Episode Includes: Theory and benefits of meal planning. Prepping a kitchen, including essential equipment. Assessing your pantry for necessary ingredients. Getting recipes in order & creating a shopping list. Tips for grocery shopping.  Helpful tools & trackers.    Calendar considerations when meal planning. Discover Danielle Omar's favorite veggie. :) The Weekly Nutrition Challenge!  DANIELLE OMAR'S FREE MEAL PLANNING COURSE https://www.foodconfidence.com/getfearless/   ABOUT THE SHOW Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly on Thursdays. http://marypurdy.co/marys-nutrition-show/   Subscribe &

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. PLUS: The Weekly Nutrition Challenge. Episode Includes: WHY should you consider a "body reset?" How to do a body reset. Important foods & beverages to avoid during your body reset. Essential foods & bevs to consume during the reset. How to keep this 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.  The Weekly Nutrition Challenge!  DOWNLOAD THE FREE 2-DAY BODY RESET DOC http://marypurdy.co/2-day-body-reset   MARY'S NEW BOOK http://marypurdy.co/book   ABOUT THE SHOW Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience a

We all know that veggies are important for human health, but we aren't always able to get enough vegetables into our daily diets. Mary has a bunch of helpful ideas about how to do just that. PLUS: The Weekly Nutrition Challenge! Episode Includes: Reminder about WHY veggies are important for health. Veggie possibilities for adding to breakfast eggs. Possible vegetable additions for sandwiches. Do you like dips? Here are ideas for getting more veggies into dips. How to add veggies into apple pie. Veggie ideas for the meat & potato types. The Weekly Nutrition Challenge!  Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly on Thursdays. http://marypurdy.co/ Find out about the show: http://marypurdy.co/marys-nutrition-show/ Subscribe & Review on iTunes/Podcasts App: https://itunes.apple.com/us/podcast/marys-nutrition-show/i

Feeling a tickle in the back of your throat? Already been hit with a cold or flu? Or do you want to prevent illness? Nurse Purdy* to the rescue! Try one or more of these natural remedies. (*This is a metaphor, silly. Mary is a Registered Dietitian, not a nurse.) PLUS: The Weekly Nutrition Challenge!  Episode Includes: Why natural remedies and not over-the-counter meds? The value of sleep and rest for healing Mary's famous, powerful, immune-boosting concoction A list of helpful cold-busting ingredients Protein and the immune system  Immune-enhancing oregano -- wow! Powerful supplements for colds & flus The story with Vitamin C & Zinc Elderberry is your friend. Grapefruit seed extract might be your friend, too. The Weekly Nutrition Challenge!  For the concoction recipe, write us at: mary@marypurdy.co Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversa

Did you know that almost 1 of every 3 American adults has high blood pressure?  Yikes! You or someone you love may be as risk. Mary dishes out valuable nutrition ideas about high blood pressure prevention. (Can rhubarb really be one of the keys?) PLUS: The Weekly Nutrition Challenge. Episode Includes: What's the deal with blood pressure, and why should you care? American Heart Association recently updated guidelines on blood pressure.  The effects of stress on blood pressure  Stress management ideas  The role that caffeine plays with blood pressure   Practical ways to reduce caffeine  Alcohol, blood pressure, and YOU   The importance of magnesium, calcium, and potassium Where to find these important minerals  What's up with sodium?  Nitrates & nitric oxide and their benefits  The Weekly Nutrition Challenge!  Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly co

'Tis the baking season, but what if your friends or family are vegan? We speak with Seattle-based integrative dietitian nutritionist health writer Ginger Hultin for guidance about vegan-friendly baking.   Episode Includes: Reasons to consider baking vegan-friendly dishes Possible egg replacers What is aquafaba? & how to use it Some vegan baking kitchen essentials Ideas for replacing butter Cashews can come in handy in vegan baking A vegan Brussels sprout mention Health aspects of vegan eating Vegan au gratin dish idea How to get started with vegan baking   Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly on Thursdays. http://marypurdy.co/   Ginger Hultin's Blog: http://www.champagnenutrition.com/   Find out about the show: http://marypurdy.co/marys-nutrition-show/   Subscribe & Review on iTunes

Host Mary Purdy RD interviews author Mary Purdy RD about her forthcoming book, Serving the Broccoli Gods. She treats us to the first short chapter from this entertaining and informative book. Serving the Broccoli Gods is a fun read for foodies and those seeking easy-to-read diet information. In a book as entertaining as it is educational, Purdy tells how she grew from a teenager who chose apples over chips and salad over fries into a trained nutrition expert. The book includes personal anecdotes, simple recipes, and links to informational videos from Purdy’s web series, Mary’s Nutrition Show. It will tickle the funny bone, touch the heart, and trigger a rush to the produce aisle. Episode Includes: Mary interviews herself about her new book! The author reads the first short chapter of the book. This is Mary's backstory! Curious about what inspired Mary to get into nutrition? PLUS: The Weekly Nutrition Challenge! More info about the book: http://marypurdy.co/book   Mary Purdy, MS, RDN, dishes out easy-to-dige

With so many nutrition bars out there, how to choose what's best (and tastiest) for YOU? Join us as Mary taste-tests and rates five different contenders for Best Bar of 2017-- judged on nutritional and yum value. PLUS: The Weekly Nutrition Challenge!  Episode Includes: Mary taste-tests 5 different leading nutrition bars Important considerations when selecting a nutrition bar Assessing a quality bar product How to scrutinize & understand nutrition labels Understanding natural vs added sugar The thing with protein Looking at fiber content The view of calories in a bar Clarification from our Intermittent Fasting episode The Weekly Nutrition Challenge! Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly on Thursdays. http://marypurdy.co/ Audio recorded from a live video broadcast taped: November 20, 2017 Find out about the vide

The average person gains eight pounds over the holiday season! Know anyone who could use some nutrition help during the holiday food barrage? Now's the time to prepare, with some easy holiday survival tips. PLUS: The Weekly Nutrition Challenge! Episode Includes: Average person gains 8lbs over the holidays! You don't have to give up your pecan pie-- here's how. The merits of a balanced meal, and what does that look like? How plant-based proteins can satisfy.  How to take advantage of natural sweetness-- even in veggies! Ideas for healthier festive drinks.  What's a caye-cinna-maca-choco-latte?! (It's yummy!) The power of eating mindfully. Emotions and what we eat.  Mary's favorite desserts (pecans involved!)  PLUS: The Weekly Nutrition Challenge. Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly on Thursdays. http://marypurdy.

Studies show that fasting may be effective in preventing & treating certain diseases and enhancing immune function. Learn how this might improve YOUR health, and get ideas about how to give it a try. PLUS: The Weekly Nutrition Challenge!   Episode Includes: What is intermittent fasting? Different types of fasting Biological & evolutionary explanation of fasting benefits Reducing one's risk of cancer How fasting relates to our circadian rhythm Insulin, blood sugar, hormones and fasting Research backs this up! (ask us & we'll send you studies) Fasting, cholesterol, cancer, inflammation The logic behind giving your digestive system a break How fasting may positively affect sleep How to approach fasting   Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly on Thursdays. http://marypurdy.co/   Audio re

Your nutrition questions fly fast & furious! Mary hits answers head on and adds additional info. It's all about what YOU are wondering this week about food, diet, & nutrition. PLUS: The Weekly Nutrition Challenge!   Mary answers these questions & more: How much is too much when it comes to cruciferous veggies? Best foods for a midnight snack? Are phytates (as from beans) bad for you? Are white veggies less beneficial? How much pickled food is too much? Does raw kale cause goiters? What are good sources of fiber? Are there universally bad foods for humans? What about food combining? Benefits of bone broth? Is soy bad for the thyroid? How to approach smoothies? PLUS: The Weekly Nutrition Challenge!   Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly on Thursdays. http://marypurdy.co/   Audio reco

So many healthy & delicious herbal teas, so little time! Mary discusses the health benefits of various herbal teas and recommends 5 of her favorites. Part 2 of a 2-part series. (Part 1: Caffeinated Teas) PLUS: Get a tea discount code!   Episode Includes: Quick facts about herbal tea. A good coffee substitute -- caffeine-free and mineral rich. The merits of rooibos tea, and how to drink it. Herbal tea that helps sore throats, heartburn, and stress. Sweet alternatives that might help your sugar craving. Tea powders. Really? Yes! One of these might help your blood sugar level. Preventing oxidation of tea. The Weekly Nutrition Challenge. How to get a discount code for tea!   Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly on Thursdays. http://marypurdy.co/   Audio recorded from a live video broadcast taped: