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Lettuce Explain

Welcome to the Lettuce Explain Podcast. Our mission here is simple, to entertain and educate you on all things nutrition and wellness. We're here to help you understand the wildly curious world of nutrition and wellness one episode at a time.

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#029: Breaking Down the Ketogenic Diet

IN THE NEWS:  Eating slower is tied to lower obesity risk, reduced BMI and waist circumferences in patients with Type 2 Diabetes.  Also, researchers calculate that standing instead of sitting for six hours would use an extra 54 calories a day. MAIN:  The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet.  The diet forces the body to burn fats for energy rather than carbohydrates and causes the body to release ketones into the bloodstream.  Although in the short term the ketogenic diet may aid in weight loss, long-term adherence to this high-fat, low-carbohydrate plan may be detrimental to heart health and emotional well-being.  We discuss the pros and cons of this trending diet. TRIVIA:  How many pounds of chocolate are purchased in the US during the week of Valentine’s Day? LISTENER QUESTION:  Should I take MCT to help with weight loss? TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain PODCAST:  http://directory.libsyn.com/episode/index/id/6185433 EMAIL: lettuceexplain@gmail.com WEBSITE: www.lettuceexplain.com PINTEREST:https://www.pinterest.com/lettuceexplain/ YOUTUBE: https://www.youtube.com/channel/UCWrWepJHo9M76-pgJfKByew?view_as=subscriber


27 Feb 2018

Rank #1

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#020: Intermittent Fasting

Intro- We tried I Heart Keenwah’s products- find out what we think! In The News- Is it safe or beneficial to consume your placenta after giving birth? Most doctors do not feel comfortable recommending this as there is no clear answer on its benefits and there have been shown to be negative outcomes. Also, what is hydroponics? Could it be the future for farming and are hydroponically grown produce safe and equally nutritious? Main- Could intermittent fasting be the answer to improved health and weight loss? Who could benefit from intermittent fasting and which individuals shouldn’t try it? Studies have shown those who maintain an intermittent fasting plan do lose weight, but is it for you and what are potential risks? Listener Question- Is decaffeinated coffee and tea safe and good for you?


24 Oct 2017

Rank #2

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#076: Vitamin D

IN THE NEWS: A study finds that eating for 10 hours and fasting for 14 hours prompts weight loss. This year, Google users in the United States, had a lot of questions about blood pressure, the keto diet and hiccups. MAIN: Vitamin D. This vitamin is considered a fat-soluble vitamin, naturally present in very few foods, and produced by the body from sunlight.  TRIVIA: Can gluten in foods be detected by a machine? LISTENER QUESTION: Are corn or flour tortillas better for you? We now offer RDN and DTR CONTINUING EDUCATION through our website. WEBSITE: www.lettuceexplain.com TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain EMAIL: lettuceexplain@gmail.com


24 Dec 2019

Rank #3

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#021: 10 Nutrition Myths Dietitians Hate the Most

Myth #1:  Superfoods are exotic and expensive. Myth #2:  Being slim means you’re healthy. Myth #3:  Vegetarians and vegans don’t get enough protein. Myth #4:  You should avoid all sugar-even fruit. Myth #5:  Soy is full of female hormones. Myth #6:  You need to ban carbs to lose weight. Myth #7:  The diet that works for models/celebs will work for you. Myth #8:  Natural sugar isn’t sugar. Myth #9:  High-fat foods are bad for you. Myth #10:  Mixing carbs with protein and fat is bad for digestion. Based on an article written by By CHRISTY BRISSETTE, RD,  @80twentyrule


7 Nov 2017

Rank #4

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#055: The Flexitarian Diet

IN THE NEWS: According to Consumer Reports, many juices contain potentially harmful levels of arsenic, cadmium and lead. Also, one survey found that only 8 percent of medical students received any exposure to nutrition training as undergraduates. MAIN: The Flexitarian Diet. This Diet combines the words flexible and vegetarian to define a way of semi-vegetarian eating that emphasizes plant-based foods, with the flexibility of enjoying animal products in moderate amounts. TRIVIA: What food, is the only non-animal natural source of vitamin D? LISTENER QUESTION: Are fruit and veggie pills effective? We now offer RDN and DTR CONTINUING EDUCATION through our website. WEBSITE: www.lettuceexplain.com TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain EMAIL: lettuceexplain@gmail.com


5 Mar 2019

Rank #5

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#062: Reducing Inflammation

IN THE NEWS: Here’s what eating processed foods for two weeks does to your body. Also, a study finds that body adapts and recovers from occasional pigging out. MAIN: Reducing Inflammation. Diets that promote inflammation are high in refined starches, sugar, saturated and trans-fats, and low in omega-3 fatty acids, natural antioxidants and fiber from fruits, vegetables, and whole grains TRIVIA: What is the Pegan Diet? LISTENER QUESTION: What are the benefits of drinking lemon water first thing in the morning? We now offer RDN and DTR CONTINUING EDUCATION through our website. WEBSITE: www.lettuceexplain.com TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain EMAIL: lettuceexplain@gmail.com


11 Jun 2019

Rank #6

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#007: Organics and GMOs

Intro-Does Chipotle have healthy choices?  What is half-and-half and how does it compare to non-dairy creamer? In The News-Have you heard of the new diet craze, a diet rich in Sirtfoods?  Is it even healthy and does it really promote weight loss?  Also, new research shows that exercise reduces classroom problems for kids with autism and ADHD. Main-Understanding the three levels of organic claims on food labels.  What is GMO and is it safe?  Does the "natural" claim on food mean anything? Listener question-Are natural sugars better than white sugar? Trivia-Are there any health benefits to fertilized eggs?


25 Apr 2017

Rank #7

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#060: Eating for Your Blood Type

IN THE NEWS: Boosting muscle power translated into longer lives. Also, the sugar rush, is probably a myth. MAIN: Eating for Your Blood Type. This diet is based on your blood type-- O, A, B, or AB -- and claims that each blood type represents genetic traits of our ancestors, including which diet they evolved to thrive on. TRIVIA: Why do your muscles look bigger right after a workout? LISTENER QUESTION: My friend’s gym has been encouraging her to carb cycle to lose weight. Is this something that is healthy and will help with weight loss? We now offer RDN and DTR CONTINUING EDUCATION through our website. WEBSITE: www.lettuceexplain.com TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain EMAIL: lettuceexplain@gmail.com


14 May 2019

Rank #8

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#040: Exercise, There’s No Excuse

IN THE NEWS: A new study suggests that when a high-fat, high-sugar diet is paired with normal aging, it may contribute to the development of Alzheimer's disease.  Also, patients with cancer using complementary medicine were more likely to decline potentially curative conventional cancer treatment, which in turn increased their risk for death. MAIN:  Exercise, There’s No Excuse.  Only about one in four adults (23 percent) meets minimum federal guidelines for physical activity of two and a half hours (150 minutes) each week. There are many studies documenting the benefits-It Can Make You Feel Happier, It Can Help With Weight Loss, It Is Good for Your Muscles and Bones, It Can Increase Your Energy Levels, It Can Reduce Your Risk of Chronic Disease, It Can Help Skin Health,  It Can Help Your Brain Health and Memory, It Can Help With Relaxation and Sleep Quality, It Can Reduce Pain, It Can Promote a Better Sex Life and many more benefits.  With so many benefits, there’s really no excuse! TRIVIA:  What foods provide negative calories? LISTENER QUESTION:  Should I take a calcium supplement if I don’t drink milk? TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain EMAIL: lettuceexplain@gmail.com


31 Jul 2018

Rank #9

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#013: All About Probiotics

Intro-Tammy’s trip to San Francisco and Yosemite and Kelly tries hot pilates. In The News-Which is better, Vitamin D2 or D3?  New research might surprise you. What about the Stevia sweetener?  We discuss its origin, sweetness and what the research indicates thus far.   Main- Probiotics are the "good" bacteria — or live cultures — just like those naturally found in your gut.  They also have a variety of effects in the body, and different probiotics may act in different ways.  We discuss medical conditions that probiotics are used for and the most natural forms of probiotics.  Then we cover prebiotics and their link to probiotics.  Should we purchase pills or focus on foods to incorporate prebiotics and probiotics in our diet? Listener question-Is drinking charcoal or taking charcoal supplements to detox your body safe and something we should be doing? Trivia-What condition causes spoon-shaped nails?


18 Jul 2017

Rank #10

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#039: Fertility and Nutrition

We talk to Elizabeth Shaw, a registered dietitian nutritionist who owns a nutrition communications business and maternal health practice in San Diego, California. She is a guest on local and national television and hosts healthy living segments that highlight the ease of incorporating nutrient-dense recipes into meal planning. Elizabeth also runs a support community, www.BumpstoBaby.com, in which she shares her personal struggles with infertility. In this she provides comfort, support and health coaching for clients looking to work with a Registered Dietitian Nutritionist to help nurture their diet while struggling with infertility. She is co-author of Fertility Foods Cookbook, a must read!!   Fertility Foods Cookbook+: 100 Recipes to Nourish Your Body  www.shawsimpleswaps.com / www.bumpstobaby.com


17 Jul 2018

Rank #11

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#074: Food Allergies

IN THE NEWS: Ultra-processed foods may fast track you to heart trouble. Also, believe it or not, there are processed foods that nutritionists swear by. MAIN: Food Allergies. We cover the difference between food intolerance versus allergy, major food allergens, symptoms and much more. TRIVIA: What was traditionally placed inside a Christmas pudding? LISTENER QUESTION: How do I prepare a pumpkin or butternut squash to use in soups and baking? We now offer RDN and DTR CONTINUING EDUCATION through our website. WEBSITE: www.lettuceexplain.com TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain EMAIL: lettuceexplain@gmail.com


26 Nov 2019

Rank #12

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#072: Diet and Alzheimer’s Disease

IN THE NEWS: Ranking the healthiest breads from best to worst. Also, could eating healthier be a natural antidepressant?  MAIN: Diet and Alzheimer’s Disease. The understanding of dietary influences on Alzheimer's disease is in its early stages, and the number of epidemiologic studies examining associations is limited. TRIVIA: How many turkeys do Americans consume during Thanksgiving? LISTENER QUESTION: What is the difference between rolled, old-fashioned, instant and steel-cut oats and is one better or healthier than the other? We now offer RDN and DTR CONTINUING EDUCATION through our website. WEBSITE: www.lettuceexplain.com TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain EMAIL: lettuceexplain@gmail.com


29 Oct 2019

Rank #13

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#011: All About Eggs

Intro-Have you tried some of the products made by Kodiak Cakes?  We did, and were impressed.   In The News-Did you know that drinking too much flavored water can do serious damage to your teeth?  We discuss the pH of flavored drinks and how both carbonation and added flavor can lower the pH level.  Next, we get technical with why a pepper makes you sweat and spearmint gum causes you to feel chilly and refreshing.  It’s quite fascinating.   Main-All About Eggs.  We delve into ALL the details of the egg-the shell, albumen (egg white), the yolk and even the chalazae (what?).  Then we discuss nutritional composition, various egg sizes and egg color.  Did you know that the chicken’s ear lobes can give a clue to the color of egg?  We review some studies and dietary guidelines for egg intake.  Finally, with all the different types of eggs to purchase-white, brown, free range, cage free, organic, vegetarian, omega 3, pasteurized and fertilized, it can be confusing.   Listener question-What are the best, healthiest sources of protein? Trivia-What mineral is often found in a women’s daily vitamin, but omitted in men's and why?


20 Jun 2017

Rank #14

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#022: SOY Much To Learn

Intro- We tried Raw Rev’s protein bars- find out what we think! In The News- Losing or gaining weight to be able to perform your best in sports can be a common practice among young athletes, what harm could come of this and what is the best way to regulate your children’s weight? Also, a new study finds herbal supplements are linked to causing liver damage. Main- Soy- we have all heard it may cause cancer or men to grow breasts. Is any of this true? What are soy’s benefits, how much should we eat, and what are the best products to eat? Listener Question- Is krill oil a good substitute for fish oil supplements? Trivia- What spice has anti-inflammatory effects and may help protect against Alzheimer’s?


21 Nov 2017

Rank #15

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#033: Nutrition, Exercise and Bone Health

IN THE NEWS:  Unintended weight loss, is the second-highest predictor for some forms of cancer, according to an analysis of studies. Also, when someone ate the world’s hottest pepper, he ended up in a lot of pain and went to the hospital with “Thunderclap Headaches.”   MAIN:  Nutrition, Exercise, and Bone Health.  Bone health is a combination of many factors.  We discuss many of these factors, including exercise, protein, calcium, vitamin D, Vitamin K, Magnesium, Potassium, Vitamin C, B Vitamins and Carotenoids.    TRIVIA:  Why does your urine smell after eating asparagus? LISTENER QUESTION:  What type of protein powder should I put in my smoothie?


24 Apr 2018

Rank #16

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#038: Yo-Yo Dieting

IN THE NEWS:  Fast food and processed foods trigger deep-seated instincts in the human brain that likely promote overeating.  Also, is there such a thing as being too healthy, or too clean, when it comes to our diet? Orthorexia nervosa is a disorder you probably have never heard of. MAIN:  Yo-Yo dieting.  This refers to the cyclical loss and gain of weight and has many negative outcomes.  To break the yo-yo cycle, it is important to stop thinking in terms of a diet and start thinking in terms of a lifestyle. TRIVIA:  What fruit has more antioxidants than any other fruit or vegetable? LISTENER QUESTION:  Is is better to use a plant based or animal based protein powder?


3 Jul 2018

Rank #17

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#031: The Mediterranean Diet

IN THE NEWS:  Ikea adds plant based hot-dog to menu and customer are pumped.  Also, the latest in a series of lawsuits filed against kombucha brand Health-Ade challenging sugar and alcohol levels. MAIN: The Mediterranean Diet.  Rich in vegetables, fruits, legumes and fish, with little red meat, and with most fat being monounsaturated and coming from olive oil and nuts, the Mediterranean diet has been promoted as one of the healthiest ways to eat. It also encompasses a vibrant way of living — cooking at home, enjoying family meals and being active.   TRIVIA:  What the heck is corn?  Is it considered a grain or a vegetable.   LISTENER QUESTION: I have an allergy to MSG, what foods should I avoid?


27 Mar 2018

Rank #18

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#080: Healthy Skin

IN THE NEWS: Bodybuilding meal delivery services are now available. Also, what exactly is soy protein isolate and is it healthy for us? MAIN: Healthy Skin. Research has shown that natural components found in many plant-based foods and fish help to protect, hydrate and nourish skin. TRIVIA: Does consuming milk increase mucus production? LISTENER QUESTION: When weight training, is it better to perform repetitions quickly or slowly? We now offer RDN and DTR CONTINUING EDUCATION through our website. WEBSITE: www.lettuceexplain.com TWITTER:@LettuceExplain INSTAGRAM: @lettuceexplain FACEBOOK: @lettuceexplain EMAIL: lettuceexplain@gmail.com


18 Feb 2020

Rank #19