Eat, Drink, Live Longer

This week’s show is all about inflammation. What is it? What role does it play in gut health, cancer, heart disease, and other chronic conditions? What can we do to keep inflammation at bay? And what role does diet play in both causing it and preventing it? My guest is Carolyn Williams, PhD, RD, author of one of my favorite new cookbooks, Meals that Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. This episode may change the way you eat forever!

Carolyn Williams, Ph. D., is a registered dietitian, culinary nutrition expert, and author of Meals that Heal: 100 Everyday Anti-inflammatory Recipes in 30 Minutes or Less. Carolyn’s recipes are simple, easy, and family-friendly--and they feature many of my favorite foods. Carolyn received a 2017 James Beard Journalism Award, and her work is regularly featured in top magazines like Cooking Light, Eating Well, Real Simple, All Recipes, and Prevention. She teaches culinary arts and nutrition classes at a local college, where she is a tenured faculty member. She lives in Tuscaloosa, Alabama, with her two children.

In this episode, we talk about some of Carolyn’s recipes like Avocado and Tomato Chicken Salad, Salmon with Quinoa and Kale Salad, and her Peanut Butter Chocolate Chip Cookie Bites, made with chickpeas.

Show Highlights:

• Get to know Carolyn better
• How Carolyn honed her cooking skills with outdoor mud pie creations as a kid
• Why Carolyn wanted to understand nutrition better
• How Carolyn’s book, Meals that Heal, came to be
• Carolyn’s “Aha” moment of realization about inflammation and multiple health issues
• Low-grade, chronic, and acute inflammation: the good, the bad, and the ugly
• Foods to avoid to minimize inflammation: fast food, fried foods, and processed foods
• Guidelines for reading food labels to look for minimally-processed foods
• Foods we should eat more often: leafy greens, olive oil, berried, cruciferous vegetables, fatty fish, green tea, cultured/fermented foods, and nuts and seeds
• How a healthy microbiome keeps inflammation in check
• Carolyn answers Liz’s questions about dairy, gluten, and inflammation
• Salmon with Quinoa and Kale Salad with Citrus Vinaigrette (use frozen quinoa from Trader Joe’s for an easy shortcut!)
• Avocado Chicken Salad: shredded, cooked chicken, cherry tomatoes, scallions, ripe avocado, lime juice, olive oil, salt, and cumin
• Some favorite recipes at Carolyn’s house:
• • Zucchini Taco Skillet, made with zucchini noodles
  • Yogurt Bark, made with fruit and granola
  • Peanut Butter Chocolate Chip Cookie Dough Bites: made with chickpeas, peanut or almond butter, brown sugar, almond milk, vanilla, salt, old-fashioned oats, and dark chocolate chips
• Liz’s healthier version of 7-Layer Bars: made with chickpeas, sweetened condensed milk, nuts, dried fruit, oats, chocolate chips, and shredded coconut
• Benefits of incorporating more anti-inflammatory foods for people of all ages
• A random question from the Mason jar about Carolyn’s worst kitchen blunders
• Carolyn’s inspiration to dig more into inflammation and foods that heal

Resources:

Liz's Lightened-Up 7 Layer Bars

Carolyn's website

Carolyn on social media:

Pinterest

Instagram

Facebook

Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson

Author, Color, Cook, Eat! coloring book series

Website: Liz's Healthy Table

Listen to my Podcast

Read my Blog

Media Excellence Award winner - Academy of Nutrition & Dietetics

If you are sick of cooking, we’ve got you covered with today’s show. Since March, I’ve been cooking up a storm, and I’ve only been out to eat twice, which is a big deal for me. Maybe quarantine cooking has you frustrated, uninspired, and tired of planning yet another family meal. This episode will give you lots of delicious, healthy ways to get quick, effortless meals on your family’s table night after night and day after day.

Joining me on today’s show are Jessica Jones and Wendy Lopez, fellow dietitians and founders of Food Heaven, an online resource for inclusive and accessible wellness. They also host the popular Food Heaven podcast, named by iTunes as a New & Noteworthy Podcast in 2016. Jess and Wendy are the co-authors of 28-Day Plant-Powered Health Reboot. They write a monthly food and nutrition column for Self magazine, and their Instagram page is a must-follow. Together, we’ve got mealtime hacks and speedy recipes designed to get you in and out of the kitchen quickly and without a single ounce of stress. You don’t want to miss Wendy’s “Avocado Tale of Woe;” I’m still laughing at her crazy story that explains why avocados are NOT her favorite food.

Show Highlights:

• Get to know Jessica and Wendy, how their brand was born, and their podcast that focuses on healthy and sustainable strategies for living
• The reality of cooking in quarantine, then and now
• Best throw-together meals to use leftover vegetables, fresh vegetables, canned beans, etc.: quesadillas, pitas, salads
• Jessica’s favorite three-ingredient meals: pasta, marinara sauce, and cashews; frozen burrito (Trader Joe’s), avocado, and baby carrots; rice, black beans, and salsa
• Liz’s new four-ingredient favorite filling for tacos: chipotle salsa, ground beef, black beans, and shredded cheese
• The best prep ahead meals are one-pot/pan meals like soups, stews, and casseroles; Jessica’s favorite go-to site is Pinch of Yum for balanced, flavorful, and simple meal ideas
• Foods that are easy to prep ahead and freeze for later use: hard cheeses, tofu, pizza dough, and sauces like pesto and sofrito
• Why the neighborhood food swap is perfect for quarantine and the best practices to follow to stay safe
• A great idea to prepare and share with neighbors: stir fry with tofu, peppers, ginger, garlic, sesame oil, and soy sauce
• Why pre-made meals can preserve your mental sanity, make life easier and less stressful, and still be nutritious and delicious
• Jessica’s meal kit experience takeaways, including why she loves the many options and how she found favorites like ramen noodle stir-fry and sloppy joe varieties
• Mental health hacks to keep from stressing out about preparing meals
• Final words of advice: “Take it one day--or one hour--at a time. Don’t pressure yourself to keep going when you need a break. Don’t try to be perfect.”

Resources:

Recipes and topics discussed on the show:

No-Knead Focaccia from Basically: https://www.bonappetit.com/story/focaccia-pizza

No-Knead bread - Mark Bittman: https://www.markbittman.com/recipes-1/no-knead-bread

3 Ingredient Creamy Tomato Shells from Pinch of Yum: https://pinchofyum.com/creamy-tomato-shells

Self Magazine articles from Wendy and Jess:

- 5 Ways to Make Sure You Eat When You're Sick of Cooking and Burned Out By Daily Life: https://www.self.com/story/food-tips-burned-out

- 9 Quick Meals I’m Throwing Together Lately Because Cooking During the Pandemic Is a Scam. 3 Ingredient Meals: https://www.self.com/story/quick-meals

Food Prep show episode with Toby Amidor, MS, RDN:

https://www.lizshealthytable.com/2018/01/24/meal-prep-magic-with-toby-amidor-ms-rd/

Want to learn more about Eritrean cuisine? Read about it here:

https://en.wikipedia.org/wiki/Eritrean_cuisine

Almond Brownies from King Arthur:

https://www.kingarthurbaking.com/recipes/almond-flour-brownies-recipe

Crispy Pan Pizza from King Arthur:

https://www.kingarthurflour.com/recipes/crispy-cheesy-pan-pizza-recipe

Find Wendy and Jess on the web:

https://foodheavenmadeeasy.com/

Food Heaven Podcast: https://foodheavenmadeeasy.com/podcast/

Food Heaven on Social Media:

• Instagram
• Facebook
• Twitter

28-Day Plant-Powered Health Reboot by Jessica Jones and Wendy Lopez

On today’s Liz's Healthy Table podcast, we’re talking about foods, nutrition, and dietary supplements that support a healthy immune system. What does science say about vitamins D, C, A, and E? What about zinc? Why is a diet rich in fruits and vegetables more important now than ever as we deal with a global pandemic? And why are the elderly at greater risk for nutritional deficiencies? Join me as we dive into these topics and more, including why you’ll never hear me claim that anything can "boost" your immune system. (I prefer the term, "support.")

Anthony Thomas, Ph.D., is a Nutrition Researcher and Director of Scientific Affairs at Jarrow Formulas in Los Angeles. Anthony evaluates research for ingredient use in dietary supplement formulations, including dosing and usage recommendations to reflect scientifically supported benefits. He has authored and co-authored multiple published peer-reviewed scientific manuscripts and served as peer reviewer with relevant expertise in the field of nutrition and metabolism for multiple scientific journals. Anthony is an avid user of dietary supplements, but he believes strongly that diet and physical activity come first. You may remember Anthony from last year’s two-part series on probiotics. If you scroll down, you'll find those links.

Show Highlights:

• Updates on Anthony’s family, which includes a new baby girl
• To put diet and immunity in perspective, Anthony doesn’t use the phrase “boost immunity,” but thinks of diet and supplements as things that reinforce and prime immunity
• How macronutrients and micronutrients are the building blocks for cellular function
• With Anthony’s “food first” approach, nutrition supplements are one tool to support immunity and overall health
• Other lifestyle factors that affect immunity include stress management, sleep, and physical activity
• The role of a healthy immune system and how it relates to COVID-19
• Why the elderly and people who suffer from obesity tend to have higher rates of nutrient deficiency, and may be more susceptible to COVID-19
• How to get more calcium, vitamin D, and zinc into your diet
• Why eating for immunity is not an “all-or-nothing” proposition (a weekend cheat meal won’t blow it for you!)
• Protein’s role in a healthy immune system
• How fruits and vegetables (and vitamins A and C) are critical for fighting infections
• Anthony’s thoughts on the role of probiotics in immune function
• The scoop on turmeric, garlic, and ginger as they relate to immunity
• Why elderberry and mushroom supplements could be important during times of higher stress and vulnerability
• Why Anthony says everyone could benefit from taking vitamin D supplements
• The benefits of zinc supplementation
• The supplements that Anthony takes every day or every other day: vitamin D, vitamin C, zinc, and probiotics
• Takeaways we’ve learned from the global pandemic: “We weren’t well-prepared, but we can learn and be better prepared for the next one with our diet and strategic supplementation.”
• A final question: Does a healthy immune system reduce the risk of catching COVID-19 or improve our outcome?

They are healthy, nutrition-packed, and can be the building blocks to some pretty delicious, yet hearty meals. There is perhaps no food quite so convenient, versatile, and humble--finding a home in even the tightest of food budgets. What is this miracle food of which we speak? Beans! They come in so many different varieties, and the meal possibilities are endless.

A kitchen without beans is like a day without sunshine. Beans are versatile, delicious, nutritious, and they add an endless array of recipe possibilities to meals, snacks, and desserts. I use them all the time in my everyday cooking, and so does Joe Yonan, author of the new cookbook, Cool Beans: The Ultimate Guide to Cooking with the World's Most Versatile Plant-Based Protein. If you've been cooking more and more and more these days at home, then you'll love the recipes, kitchen wisdom, and cooking advice from Joe Yonan. He's the Food and Dining Editor for The Washington Post, and as you'll discover on this week's show, he's also the master of cool bean cookery. Oh, and wait till you hear about his recipe for Harissa Roasted Carrots and White Bean Dip and Julia's Deep, Dark Chocolate Mousse. Let’s get cooking with Joe!

Show Highlights:

• Get to know Joe better
• How Joe became interested in food shopping and meal prep at eight years of age
• How the coronavirus crisis has affected the restaurant industry and food journalism
• The new website geared to novice cooks with recipes, tips, and guidance for beginning cooks: Voraciously
• The silver lining to the pandemic: more people are interested in cooking at home, and family dinners have made a comeback
• How Joe became fascinated by beans as a vegetarian for the past eight years
• Benefits of beans: incredible nutrition, packed with fiber, vitamins, and minerals, versatile, shelf-stable, and affordable
• How beans are a common denominator in “blue zones,” places across the globe where people live longer than average
• Benefits of dried beans over canned: they are cheap and include many different varieties that aren’t canned; also, you have more control in the cooking process and texture and have the cooking liquid that can be added to dishes for extra flavor
• Joe’s rules for cooking dried beans and his take on the “to soak or not to soak” question
• How kombu (dried seaweed) helps digest beans to reduce flatulence and soften the beans
• Joe’s favorite recipe in Cool Beans, Lalo’s Cacahuate Beans
• Joe’s recipe for Harissa Roasted Carrot and White Bean Dip, which uses harissa (a North African chili paste); toss the carrots with harissa and roast them at high heat (chipotle peppers in adobo sauce can be substituted) and puree them with a can of white beans with mint and lemon juice
• Where Joe’s inspiration for recipes comes from
• The adaptability of beans in many recipes, since they are a vegetable AND a protein that’s starchy
• Gateway recipes for beans include hummus, chili, and purees to use in soups and pasta
• Joe’s recipes for Julia’s Deep, Dark Chocolate Mousse and Black Bean Brownies

Resources:

Photos by Aubrie Pick, food styling by Lillian Kang, courtesy Ten Speed Press.

Joe Yonan

Food and Dining Editor, The Washington Post

Cool Beans: The Ultimate Guide to Cooking With the World's Most Versatile Plant-Based Protein is out NOW from Ten Speed Press.

Find Joe on social media!

Instagram

Twitter

Facebook

Read more on my website!

How have you been navigating grocery shopping, cooking, and meal planning during quarantine? My habits certainly have changed, and I've talked about it on the show over the past few months. So this week, I thought it would be fun to hear from three fellow dietitian friends and podcast hosts to see how they're coping with the new normal and how their cooking, shopping, and eating habits have evolved over the past few months.
Tune in for tips on turning dinner into tasty lunch leftovers the next day; how to bust through dinnertime boredom by trying new "out of the box" recipes; and why you don't have to feel guilty if you're not baking your own sourdough bread.

Amber Pankonin hails from the great state of Nebraska. She hosts the Healthy Under Pressure podcast, where she interviews entrepreneurs about how they thrive and grow even when faced with daily stresses and challenges. Amber has important words of wisdom for each of us about giving ourselves a break during difficult times and not feeling like we have to be Wonder Woman or Superman right now. She reminds us that we don’t have to play the comparison game. I am not making sourdough bread at home, and I’m no longer feeling guilty about it.

David Orozco is a “guy-e-titian” who hosts the One Small Bite podcast where he addresses nutrition topics for men. He joins us from Georgia with survival stories from his home kitchen. Every night he’s there with his wife and daughter as they prepare healthy dinner meals that double up as lunch the next day. No PB & J for this guy-e-titian!

Melissa Joy Dobbins, from Illinois, hosts the Sound Bites podcast. She has a magical way of taking the latest science and nutrition and translating it into essential news that we can all use. She’s home with her husband and two kids now, and she’s craving variety because she’s bored with the same old meals. You could say that the pandemic has brought out the chef in Melissa as she has explored new mealtime creations. She’ll share her inspiration with us.

Show Highlights:

From Amber:

• Get to know Amber and her podcast
• How we stay healthy during stressful times:
• • Take care of yourself
  • Don’t play the comparison game
  • Give yourself grace
• How Amber’s shopping habits have changed as she is more intentional about food waste and more experimental in the kitchen
• Liz’s dinner plans for tonight: Asparagus Quiche (check out the recipe in Resources!)
• Why Amber is more intentional about meal planning
• How living in Nebraska gives Amber access to local meat and produce directly from the farmers

From David:

• Get to know David and his podcast that’s geared to men
• How David is handling the pandemic with weekly grocery trips that include masks, gloves, and extra cleaning measures
• The biggest difference for David and his family is that they are home together for all three meals---and the dishwasher runs almost non-stop
• Repurposing family dinners for lunch the next day:
• • Cuban Pork Sandwiches made from leftover tenderloin
  • Buddha Bowls made with leftover tofu stir-fry
• Why handmade pizza is a favorite for dinner--and breakfast--and lunch
• David’s Colombian roots, his childhood in NJ, and the last 30 years in Atlanta

From Melissa:

• Get to know Melissa, her podcast, and her family
• How Melissa has coped by shopping less often, mostly buying the same foods, but keeping more junk food on hand
• The changes in Melissa’s household: her husband has started making homemade bread again, and they have made homemade birthday cakes
• Why dinnertime for Melissa’s family has included more variety and more comfort food
• How Melissa finds one-pot inspiration from Shelley Rael’s The One-Pot Weight Loss Plan cookbook
• Why ordering takeout has become a huge treat for the family
• Melissa’s advice for feeding a family during a pandemic: “Find what works for you.”

Resources:

Links for Amber:

Amber’s website: www.stirlist.com

Amber’s podcast: www.healthyunderpressure.com

Instagram: @RDamber

Twitter: @RDamber

Liz’s Asparagus Quiche: https://www.lizshealthytable.com/2014/06/06/crustless-asparagus-quiche/

Liz’s cookbooks that she’s revisiting: https://www.lizshealthytable.com/cookbooks/

Links for David:

David’s website: https://www.onesmallbite.net

David’s podcast: https://podcasts.apple.com/us/podcast/one-small-bite/id1492400550

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

Links for Melissa::

Melissa’s podcast: https://www.soundbitesrd.com/podcast/

Instagram: @melissajoyrd

Twitter: @melissajoyrd

Facebook: @MelissaJoyDobbinsSoundBites

Do More with Dinner initiative: https://www.soundbitesrd.com/download-m-o-r-e-dinner-kit/

Joan Nathan’s chicken soup: https://food52.com/blog/6142-joan-nathan-s-chosen-matzo-ball-soup

The One-Pot Weight Loss Plan by Shelley Rael, MS, RDN

Just in time for Mother’s Day, let’s all take a deep breath together and celebrate the hard work we do every day taking care of our families … by taking care of ourselves. Today’s show features self-care strategies and “you” time. Together with my guest, Heather Englund fromFit Mama Real Food, we’ll explore things like food and hydration, mindful movement and outdoor time, and fun, laughter and gratitude. Self care is important for the health of your body and your mind.

Heather Englund is a self-care guru and fellow podcaster. She’s the face and voice behind the food and healthy living website, Fit Mama Real Food. On her blog, podcast, and website, she shares recipes for the entire family, tips for bringing kids into the kitchen, and quick and effective home workouts--all to help you feel and live your healthiest, happiest, and best life. Heather and I met through email and connected over our love of podcasts. In today’s episode, Heather shares self-care strategies to help us carve out that essential time for ourselves.

Show Highlights:

• Get to know Heather: she’s a mom of four young kids, makes her home in the state of Washington, and is a fitness instructor, blogger, and podcaster
• Why Heather wakes up early to get it all done and steal a few kid-free moments
• Eight strategies for carving out time for self-care:
• • Nourishing food--You will feel better and more energized if you fuel yourself with good food.
  • Meal planning--It cuts down on food waste and takes stress away. Heather shares how she makes Banana Custard Oatmeal and Homemade Flaxseed Granola for her family.
  • Moments of quiet--You have to be intentional about stopping and being quiet. Take a solo walk and find ways to pause to breathe and be present.
  • Hydration--Water is good for your health and affects your energy level. Add in fruits and flavors to make it fancy!
  • Laughter and fun--It really is like medicine for your soul. Tell jokes, play games, and don’t be so serious about life.
  • Gratitude--Think about what you’re grateful for and how you are blessed with big things and little things. Be more positive.
  • Outside time--Vitamin D from the sunshine is good for your health and immunity. Even a few minutes of sunshine and fresh air can improve your quality of life.
  • Mindful movement--Take a walk. Find an exercise that you enjoy to get the maximum physical and emotional benefits. Get the kids involved, and remember, if you can’t commit to long workouts, that every single minute still counts!

Resources:

Banana Custard Oatmeal recipe

Meal Planning Mamas Meal Planner:

A 52-week meal planner and favorite recipe keeper. Includes step-by-step meal planning + meal prep instructions to simplify your meals.

Hemp Granola recipe

8 Minute Get-Energized Yoga Workout with Heather

5 minute fitness challenge on YouTube

YouTube channel with more workouts + recipes

Fit Mama Real Food: https://www.fitmamarealfood.com/

Instagram

Twitter

Facebook

YouTube

Pinterest

Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson

Author, Color, Cook, Eat! coloring book series

Website: Liz's Healthy Table

Listen to my Podcast

Read my Blog

Media Excellence Award winner - Academy of Nutrition & Dietetics

Join me on this week’s podcast as I clear up the confusion about the safest and most efficient way to grocery shop, food safety and coronavirus, and restaurant take-out in the age of COVID-19. My guest is Hilary Thesmar, PhD, RD, Chief Food and Product Safety Officer and Senior VP of Food Safety Programs for theFood Marketing Institute(FMI). Hilary is a registered dietitian with a master’s degree in Human Nutrition and a Ph.D. in Food Technology. Wait until you hear her advice on how to handle your groceries when you get home from the supermarket, why it’s OK to order and eat take-out from your favorite restaurants, and how the supply chain is adapting to the distribution of things like milk, eggs, and toilet paper to the supermarket.

Show Highlights:

• Get to know Hilary, her work at FMI, her family, and her dog
• A recent survey’s findings about grocery shopping habits during the pandemic.
• How people have changed their shopping habits
• Why people worry about finding groceries and supplies that they need
• How the supply and demand principle affects our resources during a pandemic
• Why we can’t find toilet paper at the store
• Why farmers are having to dump their milk
• Procedures to follow for food safety in the middle of COVID-19, including employee health, cleaning and sanitation policies, and social distancing rules
• What to do with your groceries when you get home from the supermarket
• Why water is the best way to clean your fruits and vegetables
• Why we need to be smart in our shopping practices
• The increase in food assistance programs and their benefits
• Why it’s OK and safe to order take-out meals from your favorite restaurants
• Hilary’s home-cooking food philosophy during the pandemic

Resources:

Grilled cabbage from Liz’s website

Podcast Posse

COLOR, COOK, LEARN 26-Day Challenge

Sign up here: https://www.lizshealthytable.com/colorcooklearn/

Today’s guest, Bettina Elias Siegel, explains why kids are bombarded with unhealthy foods and messages about unhealthy foods all day long, why it's hard to raise healthy eaters, and why the notion that kids are inherently picky is a myth. Join us to find out how you can advocate in your community for healthier kid foods in schools, restaurants, and on the playing field. Become an advocate for change and learn valuable lessons from Bettina's book, Kid Food.

Bettina is the mother of two teenagers, and they make their home in Houston. Bettina recently appeared on Episode 5 of the new MSNBC series, What’s Eating America, where she spoke with chef and host Andrew Zimmern about the role of processed food in school meals.

Show Highlights:

• Bettina’s back story of her varied careers as a lawyer, freelance writer, food advocate, and food policy writer
• Why family dinner is a priority at Bettina’s home, where they eat healthy, tasty, and quickly prepared meals
• The lack of cooking skills and home economics education in schools today
• How Bettina made the leap from lawyer to kid-food advocate
• Bettina’s blog, The Lunch Tray, which is a 10-year-old platform for food advocacy
• The bombardment of unhealthy food choices on today’s kids
• Why Bettina’s book, Kid Food, is her attempt to explain why it’s difficult to raise healthy eaters
• How parents assume all kids are picky eaters, but they really aren’t! They just go through phases of being reluctant to try new foods
• How parents give kids too much autonomy over the foods we buy and prepare
• Why we need to understand the “flavor window” of when kids are most receptive to new flavors
• How cultural factors influence kids’ diets
• The need to improve school lunch programs and have more advocacy
• How to advocate for school lunches on the local level
• Why advocacy is truly “strength in numbers”
• Why parents are a source of untapped power at every level
• Why parents have to be well-informed if they want to advocate
• How to offer solutions to existing problems
• Why kid athletes are eating more junk foods than most non-active kids
• Why wellness committees can be powerful in affecting change
• Some up and down moments of advocacy from Bettina and Liz
• A random question from the Mason jar about Bettina’s dream kitchen job

Resources:

Civil Eats article: https://civileats.com/2020/03/06/coronavirus-is-closing-schools-heres-what-it-means-for-millions-of-kids-who-rely-on-school-meals/

Bettina on What's Eating America

blog: The Lunch Tray (thelunchtray.com)

book/author website: bettinasiegel.com

FB: facebook.com/thelunchtray

Twitter: @thelunchtray

Instagram: @bettinaeliassiegel

Find Bettina’s book, Kid Food, on www.amazon.com or at bookstores everywhere.

www.msnbc.com/whatseatingamerica

www.superhealthykids.com

This week, I find myself spending more and more time at home as I distance myself from others. Due to Coronavirus concerns (and they are mighty concerns indeed), a growing number of individuals and communities are staying home. On this week's show, I talk to fellow dietitian, Leslie Bonci, MPH, RD about the importance of keeping your pantry, fridge, and freezer stocked to the brim with nourishing and delicious foods that fortify the body and the soul. Whether you are laying low to reduce the spread of the virus, are required to self-quarantine, or are not feeling well yourself, having healthy foods on hand that your family loves can help to carry all of us through this crisis. Don't panic, my friends, but please be prepared.

Leslie Bonci, MPH, RD is the owner of Active Eating Advice, co-founder of Performance 365, sports dietitian to the Kansas City Chiefs, and a fellow Producer for Better Health Fruit and Vegetable Ambassador in Action. She's also one of the most clever, witty, and compassionate dietitians I know! Together, we tell you what we have both stocked in our pantries, refrigerators, and freezers, and we share easy meal ideas using what's on hand. I've got a Peanut Butter & Chickpea Soup made with veggie broth, bell pepper, spices, canned tomato sauce, a can of chickpeas, and peanut butter that I can't wait for you to try, and Leslie has all sorts of mealtime inspiration including baked potatoes topped with chili (whether you make from it scratch or use canned chili).

I'm curious about what you're making from your kitchen staples, so tell me about your recipe creations in the comments section at the end of this post.

Show Highlights:

• Find out about Leslie, her work, her family, and the Super Bowl ring she hopes to have on her finger soon
• The bottom line on handwashing with running water and soap
• Food safety guidelines for hot food, cold food, fresh produce, and food you might share with others
• Leslie’s favorite go-to recipe for Lentil Soup with mushrooms and tomatoes
• Liz’s Peanut Butter and Chickpea Soup made with bell pepper, onion, garlic, vegetable broth, spices, tomato sauce, peanut butter, chickpeas, and rice (it’s gluten-free AND vegan!)
• The importance of eating enough calories and drinking enough water to fortify your system and boost your immunity
• The importance of phytonutrients found in fruits and veggies
• Canned foods to keep on hand in your pantry: fruits, vegetables, tomatoes, beans, corn, tuna, sardines, salmon, and clams
• Other important pantry items: nut butters, whole grain pasta, rice, quinoa, broths, oils, shelf-stable milk, dried fruit, cereals, and oatmeal
• Refrigerator staples to keep on hand: eggs, cheese, juice, and milk
• Hearty produce to keep on hand: pears, grapefruit, oranges, apples, beets, broccoli, cauliflower, brusselsprouts, sweet potatoes, squashes, white potatoes, onions, garlic, and carrots
• Don’t forget about comfort foods that your family loves, like chili and mac & cheese
• Leslie’s opinion about jerky, the protein-on-the-go that’s lean and healthy and adheres to food safety guidelines
• Freezer staples to keep on hand: shrimp, edamame, veggie burgers, ground beef, tofu, fruits, vegetables, bananas, and even guacamole
• Liz’s Creamy Broccoli Soup Makeover made with frozen broccoli, cannellini beans, and broth
• Liz’s Tuna Bean Salad, made with canned tuna, cannellini beans, capers, olives, red onion, lemon juice, olive oil, and salad greens
• Leslie’s Vegetable Palooza made with black beans, corn, fire-roasted tomatoes, and spices; add rice to make a meal bowl, use it to top a baked potato, or use it as a dip
• The benefits of frozen veggie burgers and veggie crumbles, but look at the protein and calorie content
• Leslie’s final words of wisdom: “Control what you can with your eating plan. A healthy shelfie can be a healthy selfie. Do what you can do to keep yourself well and nourish those who gather around your table. Have a plant; incorporating fruits and vegetables every day is one step we can take to keep ourselves well.”

Resources:

For Powerful Produce advice and recipes, visit Have a Plant: Fruits & Veggies for Better Health

Important reminders from the Food Marketing Institute:

“Coronavirus is a respiratory virus – it is not considered to be a foodborne illness by the CDC or the FDA – but similar actions to prevent foodborne illness can be taken to minimize the risk of contracting coronavirus.”

1. Wash your hands frequently and thoroughly with soap and water.

https://www.fightbac.org/featured/

https://www.cdc.gov/handwashing/show-me-the-science.html

2. Ensure touchpoints are regularly cleaned and sanitized.

https://www.fightbac.org/wp-content/uploads/2016/04/PFSE-7696-Fact-Sheets-Clean_FINAL.pdf

https://www.cdc.gov/coronavirus/2019-ncov/community/home/cleaning-disinfection.html

3. Do not show up to work when sick or when a family member is sick.

https://www.cdc.gov/coronavirus/2019-ncov/about/steps-when-sick.html

4. Scrub and rinse produce under running water (warm or cold) to help remove germs or contaminants from the surface.

http://www.saferecipeguide.org/wp-content/uploads/2019/02/SafeRecipe-Styleguide-Print.pdf

Peanut Butter & Chickpea Soup

https://www.lizshealthytable.com/2015/01/29/peanut-butter-chickpea-soup/

Produce for Better Health Foundation:

https://fruitsandveggies.org/

Connect with Leslie Bonci, MPH, RDN:

Instagram @Leslie Bonci

Facebook LeslieBonci

Twitter @lesliebonci #ActiveAdvice

Twitter: @P365sportsRDs

website: www.activeeatingadvice.com

www.superhealthykids.com

On today’s show, we are exploring the connection between diet and brain health. What is this connection? Are there foods we can eat to protect our brains against Alzheimer’s and other dementia symptoms? Let’s dive into this fascinating topic together!

Dr. Annie Fenn is a physician, chef, and culinary instructor. For 20 years, she practiced Obstetrics and Gynecology with a specialty in menopause. Her career took an interesting turn, and today, she’s the founder of The Brain Health Kitchen Cooking School, the only culinary school of its kind in the country. Annie’s classes focus on fending off Alzheimer’s and other dementias with brain-healthy foods and cooking techniques. We are going to talk about the MIND Diet, which features ten healthy brain food groups that we should be eating each week. We will also cover unhealthy brain food groups that we should avoid. We’ll share a few recipes, including my take on Annie’s Moroccan Forbidden Rice Salad. You’ll definitely want to check out this recipe, along with Annie’s Rustic Marmalade Cake, made with olive oil instead of butter.

Show Highlights:

• Annie’s life in Jackson Hole, Wyoming, as the mom of two college-aged sons; she’s a board-certified Ob-gyn who retired in 2010 to be home with her boys
• Annie wanted to learn more about food as medicine, so she went to culinary school and started teaching cooking classes in her community
• How Annie became interested in how eating choices affect Alzheimer’s, just as her mom was diagnosed with early-stage Alzheimer’s
• In 2017, Annie launched The Brain Health Kitchen Cooking School to teach people to cook and eat foods that prevent Alzheimer’s
• Her mission is to create irresistible recipes that are nutrient-dense with neuroprotective foods
• How common food prep methods create particles that are unhealthy for our brains
• Why Americans shouldn’t grill foods in the traditional ways we love
• Why you should eat a large serving of leafy greens with your grilled steak
• The MIND Diet, Mediterranean Intervention for Neuro-Degenerative Decline, a hybrid of two diets that prevent chronic diseases
• Ten brain-healthy food groups: berries, leafy greens, vegetables, beans, whole grains, olive oil, fish/seafood, chicken, nuts, and red wine
• Five unhealthy foods to avoid: fast and fried foods, pastries and sweets, butter, cheese, and meat
• How Annie cared for her brain health with foods and supplements after a recent concussion
• The benefits of Omega-3 fatty acids for our brains
• Feeding kids with Alzheimer’s in mind
• Forbidden rice, black rice that is rich in anthocyanins, the same phytonutrients that make blueberries so nutritious for us
• Annie’s recipe ideas for using Forbidden rice
• Annie’s cooking classes, programs, and wellness retreats
• The aging of our population, and the increased research on all types of dementia
• Annie’s website, where you can find free resources, recipes, and her newsletter

Resources:

Tahini-Swirled Brownie Bites: https://www.brainhealthkitchen.com/recipe/tahini-swirled-brownie-bites/

Rustic Marmalade Cake: https://www.brainhealthkitchen.com/recipe/rustic-marmalade-cake/

What to Eat to Fend Off Alzheimer's: https://www.brainhealthkitchen.com/what-to-eat-fend-off-alzheimers/

www.brainhealthkitchen.com

Find Brain Health Kitchen on Instagram, and email Annie at [email protected]