Healing Outside The Box

Informações:

Sinopsis

Where Nutrition , Activity, Meditation, and Compassion all collide to make a super you

Episodios

  • HOTB 277: The harmful effects of fat shaming on obesity rates

    21/09/2022 Duración: 20min

    In part 2 of my discussion on the damage that fat shaming can do, I brainstorm things we could do in the preventative arena, both through government intervention and individual efforts.  The first article discusses the labeling of obesity as a disease and what political actions resulted from that decision. The article can be found here.  There was a heartwarming article from the Guardian about an organization called "Plantng Justice". You can find that article here. If you want to follow me on instagram, search either my username (jeannetiberio) or real name (Jeanne Tiberio). I'll be posting short videos of mushroom recipes soon!    

  • HOTB 276: The harmful effect of fat shaming on obesity rates

    20/08/2022 Duración: 22min

    It may be time to get a little uncomfortable with what should be common sense but is seldom discussed. And it's this: Fat shaming is condoned in the medical community and it makes matters worse, not better. Let's put it another way: If someone is shamed or ridiculed for being overweight, they tend to gain weight rather than lose weight. There have been a bunch of articles written on the subject recently. The American Medical Association looked at weight bias and its harmful effects in their journal of ethics. The link can be found here. Dr. Michael Gregor has a six-minute video where he discusses the harmful effects of weight bias. You can find that video here. This Cleveland Clinic article defines why leptin is an important hormone in weight regulation. There is also an NIH article that discusses this topic in depth. To estimate calories needed, multiply your Basal Metabolic Rate (BMR) by an activity factor: BMR = 10 x wt (Kg)  +  6.25 x ht (cm) - 5 x age {years)  - 161 Sedentary: BMR x 1.2 Lightly active:

  • HOTB 275: The Battle over Thinning Hair

    11/07/2022 Duración: 18min

    We women of a certain age tend to take thinning hair very seriously. But here's what I have been wondering. Is it really worse here in the 21st century, or are we more self-aware of our looks since we've been bombarded with images of beautiful hair on TV and video? I have looked into this and it turns out this may indeed be the case. Our hair may be thinning out at an earlier age now. But if it is worse, what can we do about it? I discuss what's out in the literature on this topic. Dr. Michael Greger has a short six-minute video discussing best dietary practices to preserve your hair. He looks into the literature for what works and what doesn't work to keep your hair healthy and on your head. That can be found here. If you want information on want to ask questions about what I have found, feel free to contact me on my contact page on my website. It Is Healing Outside the Box.

  • HOTB 273: Garbage in, richness out: the 411 on composting

    22/04/2022 Duración: 14min

    Happy Earth Day, people! I thought I'd celebrate this beautiful planet of ours by talking about garbage.  but first, I tell you a little story about a town called Hamilton Massachusetts. It is where the richest 1% hang their hats... and their town sport is polo. (Of course, it is.) Last year they quietly initiated a mandatory curbside composting program. You can read the story in our local newspaper here. I was jealous that Hamilton was getting free composting bins when they could certainly afford to buy their own, so I went to the composting website in my town, Salem, and they listed options if you were inclined to do your own composting with your own money. If you would like to see what they are offering, the link is here. if you want to invest more money for less labor, there are a bunch of compost tumblers to choose from. This particular one appears to be a decent option that will limit the manual stirring of the contents and keep out the rodents. EPA has an excellent website with instructions on how to

  • HOTB 272: Ghrelin, stress, and hunger

    27/03/2022 Duración: 14min

    Have you ever wondered what causes you to feel hungry, even though you perhaps shouldn't be?  In this episode, I discuss the biology behind what makes us feel hungry or full. The initial NIH article that I refer to frequently (a meta-analysis of 10 studies on ghrelin) can be found here  in this article from endocrine web.com, the author explains how issues with the hypothalamus, insulin secretion, or weight can create imbalances of both Ghrelin (the hunger hormone) and leptin (the fullness hormone). I also explain how marijuana gives people "the munchies". It is the THC that triggers the release of ghrelin, whether we are hungry or not. CBD by itself does not have the same effect on ghrelin levels. But if the CBD gummies relieve nausea, the person may feel more like eating. The reference from the Washington Post article can be found here.  If you have any questions or would like to speak to a nutrition professional about your appetite and stress issues, feel free to contact me on my contact page, here at He

  • HOTB 271: Vitamin D deficiency and Covid-19 symptoms. What the researchers are saying

    28/01/2022 Duración: 18min

    Many of us are feeling some anxiety about what to believe or disbelieve regarding how to avoid getting sick from Covid. Maybe the old saying "if it looks like a duck, and quacks like a duck, it's probably a duck" may be right after all. Does it matter if there is a 5% chance that it is a goose? I've plowed through a bunch of research articles and I have laid them out in this podcast episode... In no particular order. this first video is a YouTube talking head video between two physicians. They both agree that offering a vitamin D supplement to Covid patients because the evidence is strong that people need adequate vitamin D to fight the disease. These next two references from pub med look at what the past data on thousands of Covid patients are telling us, in an abstract only. Reference(1) reference (2) this British Medical Journal article takes another stance, stating there is not enough evidence proving a strong relationship between vitamin D deficiency and severe illness/death from Covid. Here is a retro

  • HOTB 270: The science of popcorn

    03/01/2022 Duración: 13min

    I decided to do an episode on the light and airy (dare I say fluffy) topic of popping corn for the holidays. But first, I discussed something on a more serious note. I ran across some information on vitamin D as it relates to Covid 19. The first article that I read through came from the journal Science and it can be found here.  The second article is a PubMed article published by NIH. That article can be found here. Both of these articles suggest that people with Covid 19 who were on ventilators or died were deficient in Vitamin D. I plan to look into this further for my next episode.  As for the popcorn links, here is an article on the different varieties of popcorn, if you're interested. And Eden Brothers puts out varieties for sale.

  • HOTB 269: The imperfect nature of cholesterol-lowering drug trials

    15/12/2021 Duración: 14min

    As most of us who sit through TV commercials are aware, any medications we are prescribed come with both benefits and possible risks. And the risk of side effects will go up when the dose goes up. But how are these clinical drug trials put together and who decides whether or not the risk is acceptable? Today I tell you a story of the Lopid clinical study that I was involved in as a registered dietitian.

  • HOTB 268: statins: How do they work and why should I care?

    12/11/2021 Duración: 17min

    Today I am flapping my gums about the use of statins over the past 50 years. First, I give you a little background about what your cholesterol numbers mean, how they may affect your risk factors for heart disease and stroke, and how these statins actually work. Then I delve into the sensitive territory about whether or not dietary changes can do everything that these medications do. I discuss an article from NIH that gets into detail about the benefits and risks of the different statins. If you want to read further, you can access that here. One of the possible side effects of statins is irritability or anxiety. People who suffer from these conditions (which can be almost anyone over the past two years) can read more about this side effect in this article. I want to hear from you! Feel free to email me a question or comment about your own nutrition-related health condition on my website contact page, Healing outside the box.  

  • HOTB 267: How to make any recipe your own

    22/10/2021 Duración: 29min

    Have you ever looked at a recipe and thought to yourself: I would like to make this, but I don't like brussels sprouts, or I can't eat wheat flour? This week I go over how we can go about substituting an ingredient, or cooking technique, or a lower fat substitution, without ruining the recipe. But first, I bring to your attention a couple of great videos on youtube. The first is a Ted talk by Ron Finley, the guy they call the guerrilla gardener. It is a great video if you looking for some general inspiration. The second Ted talk is by Jamie Oliver who encourages us not to give up on childhood obesity and the suffering that it causes to our nation's children. I also update you on the trial of Dwayne Johnson. Mr. Johnson is suing Monsanto because he was told to spray roundup on schoolyards to kill dandelions and now has non-Hodgkin's lymphoma. Read the article on the trial here. As always, if you have any questions about replacing ingredients with healthier alternatives, feel free to email me on my contact pag

  • HOTB 266: The 411 on calories burned during our life cycle

    05/10/2021 Duración: 20min

    I recently came across an article in the New York Times magazine that talked about the sciencey details about why we burn extra calories. So I thought I would talk about examples that would clear up any confusion about the science. That article from the New York Times can be found here. There is a broader article in the journal Science that the NYT article was based on. You can read more detailed articles noted at the end if you subscribe to the journal Science.  If you are interested in nutrition counseling or general Health and Wellness coaching, feel free to visit my Healing Outside the Box website and check out the different packages available.    

  • HOTB 265: Delicious home cooking starts with a plan

    19/09/2021 Duración: 16min

    It is a common belief that the obstacle keeping us from achieving our wellness goals is either a lack of time or money. But when it comes to cooking healthy meals from scratch at home, we may want to consider confidence and priority setting as possible obstacles as well.  The reality is that we can actually save money and possibly time by planning ahead. Then it is only a matter of making it a priority to cook healthy at home and, like everything else, gaining confidence by practicing and getting better. In this episode, I show you how.

  • HOTB 264: Cooking as a Mindfulness Exercise

    20/08/2021 Duración: 19min

    I recently came across this article from the Journal of the American Medical Association. It basically says that if you supplement money given to food stamp (SNAP) recipients with programs like healthy cooking classes, the nutritional quality and time spent making home-cooked meals increased significantly. All the numbers improved, folks. Weight decreased, blood sugar decreased, blood pressure decreased, and even moods improved. Sounds like a magic pill to me. The link to the JAMA article can be found here. During this episode, I discuss cooking an aromatic dish called coconut chicken curry. The recipe is below: Coconut Chicken Curry For a vegetarian version of this dish, swap a 15 oz. can drained, low sodium chickpeas for the chicken. You can alternatively substitute with cashews or peanuts. You can also add ½ teaspoon of garam marsala or cumin if you desire even more aromatics. Ingredients: ½ - ¾ lb. split chicken breast, (2) 1 tsp. salt 1 onion, chopped or diced 2 Tbs. canola oil 2 cloves fresh garlic 1 c

  • HOTB 263: The 411 on fiber and cholesterol

    28/07/2021 Duración: 17min

    It's common knowledge that fiber is good for us, but what does it do, and how does it improve our cholesterol levels? Today I will journey through our gastrointestinal tract to answer these questions. The American Heart Association, along with the NIH, published its annual report on the stats for heart attacks and strokes as relates to diet, exercise, and other lifestyle factors. Their lengthy report can be found here.   This Cleveland Clinic article gets into specifics about soluble versus insoluble fiber in the importance of both types of fiber. Fiber feeds our gut microorganisms, and this has been a frequent topic of mine. You may want to listen to episode 223  and episode 229 if you'd like to take control of your gut microorganisms. Feel free to contact me on my website contact page, which is Healing outside the box.  

  • HOTB 262: How reliable are nutrition studies?

    15/07/2021 Duración: 23min

    When you see a study that claims that smoking can cause cancer, have you ever wondered how they could get laboratory rats to puff on those cigarettes? When you hear that eating a lot of carrots will turn your skin orange, have you ever wondered what sucker figured that out the hard way? Well, wonder no more because today we are talking about diet and nutrition studies. Or more specifically, what works and what doesn't. But first, last week I discussed eating tips to slow down climate change and I wanted to add a reference. There is a webcast called "menus of change" and it can be found here. There's also a great documentary called "the need to grow" that tackles this subject beautifully. As for today's topic, there is a summing-up article that does a good job describing the different factors involved in determining a valid research claim. That article can be found here. As always, if you have any questions about the episode or would like to hire yourself a nutritionist or wellness coach, feel free to get in

  • HOTB 261: How we can reduce climate change with diet

    07/07/2021 Duración: 23min

    An article in The Guardian got me thinking about how we might translate idealistic goals about what to eat to reduce climate change into breakfast, lunch, and dinner. So in this episode, I get into different ways we can do our part to cut down on greenhouse gases and reduce water usage. Could this be as simple as eating more from column A and less from column B? The British have started an organization called The National Food Strategy and they will be updating us soon with advice and tips. There is also a podcast episode that I found interesting on this topic. It can be found here. There are a couple of articles I mentioned on regenerative aquaculture. The first is an NIH article that gives an overview of regenerative agriculture. The second is a newsletter that describes how regenerative agriculture works. An overall review article on sustainable diets can be found here. As always, if you have any questions about this episode or would like to hire a nutritionist/health coach to help you sort all of this

  • HOTB 260: what's in this thing? A look at high-protein supplements for bodybuilding

    17/06/2021 Duración: 25min

    Do endurance athletes really need a lot of extra protein, or do they just need a lot of extra calories? This week we take a look at several high-protein powders on the market to build muscle and improve performance. As always, if you have any questions or would like to hire a nutritionist, please contact me on my website contact page, which is Healing outside the box.com.

  • HOTB 259: What's in this thing? A look at protein/calorie nutrition supplements

    01/06/2021 Duración: 18min

    Since many of us are using these protein/calorie supplement drinks for a quick meal or a complement to weight training, I decided to take a second look at them. If you have any questions or would like to work with a nutritionist/wellness coach to reach your wellness goals, feel free to email me on my website contact page. 

  • HOTB 258: Is cross addiction with food possible? ... Part 2

    25/05/2021 Duración: 17min

    Yes, cross-addiction with food is possible. But thanks to some exciting new research, there may be something we can do about it. If you feel that you need some assistance or just support on your journey, you can hire me as your health and wellness coach! Just email me here, on my Healing Outside The Box website, and I will get back to you. If you are the least bit hesitant about what this wellness coach business is all about, I can offer you a free 30-minute session so you can dip your toes in the water and see how it feels!

página 2 de 5