Your food education starts here! Not subscribing to any one “diet”, we are on a mission to help you learn to cook and learn to eat- two simple things made complicated by the internet and those friends telling you that “you should” eat this or try that diet. We created Food in Session to help you build a nutrition knowledge base and allow you to decide the best path for you and your family’s nutrition needs. Large family, small family, single guy or gal?? We’ve got you covered. Eat healthy foods and you’ll live a long and healthy life- easier said than done! Unless you were taught by a parent or grandparent how to cook and eat healthy, it’s likely you didn’t learn it in school. We hope you enjoy Food in Session as much as we enjoy cooking and eating (Mindy really likes the occasional slice of “raw” Velveeta and Emily is a sucker for Moon Pies- yes, even we have our indulgences!).
42. Closing Time: Our Favorite Podcast Memories, Popular Questions and Comments from You
The rumors are true, it's our last episode! We are moving on to projects that need more time and attention but we are so sad to close the show. We can't thank our loyal listeners enough for 6 years of learning, BS'ing and laughing with us. Keep in touch through IG @emilyfrisella @mindymusselman
2/8/2022 • 1 hour, 6 minutes, 25 seconds
41. Working from Home and Staying Productive
If you are working from home, routines and boundaries are important to stay productive. Listen for tips to make working from home more enjoyable and productive. Plus, a big announcement from Emily and Mindy.
2/1/2022 • 58 minutes, 31 seconds
40. Healthcare Today: Do You Need Well-care and Sick-care? Convential versus Functional Medicine
Wellness is a focus for many these days. So who do you turn to in healthcare to help you on your path to good health? We compare examples of when to go conventional and when to go functional medicine, differences between the two and other medical providers who can help you live well.
1/25/2022 • 37 minutes, 2 seconds
CM39 Breaking Up with Unhealthy Daily Habits- Favorite Tips from Atomic Habits by James Clear
It's time for a break up with your unhealthy habits. We have talked about one of our favorite books in past episodes and today we are sharing our favorite tips from Atomic Habits by James Clear. Learn his tips for identifying daily habits and the laws of habit change to aid in your “break-up”
1/11/2022 • 53 minutes, 56 seconds
38. Prioritize to be a High Performer
Get more done in 2022 by prioritizing to be a high performer. We discuss the difference between high performers and high achievers, taking inventory of your day, learning what to say no to or outsource, goal setting backwards and Emily's PNW planning technique.
1/4/2022 • 53 minutes, 11 seconds
37. Intrapreneur Insights, Growth and Business Resources and Making Someone's Day
Being an intrapreneur comes with it's own benefits and challenges. Tune in for tips for growing within a company, our favorite growth and business resources and the many ways to make someone's day this holiday season.
12/14/2021 • 56 minutes, 12 seconds
36. Q&A Continued- Protein and Weight Gain, Favorite 1st Phorm Apparel, Biggest 2021 Win, Health Investments, Fear of Failure and More
Got a question for Curious Me? DM us on Instagram @curiousmepodcast_ A Q&A continued with a variety of questions like: Is there such thing as not being able to process high protein? What's your favorite thing to do for self care? What's your biggest win for 2021? Best investment you've made in your health? And more.
12/7/2021 • 1 hour, 9 minutes, 48 seconds
35. Q&A Life Balance, Meal Planning, Organics, Functional Medicine, Christmas Lists and More
We asked you and you asked us a ton of great, and random, questions! Answers on balancing work and relationships with other entrepreneurs, the functional medicine route, meal planning, our Christmas wishlists, favorite pantyhose, choosing organic or not and more.
11/16/2021 • 54 minutes, 46 seconds
34. Creative Gifting this Holiday Season
This is the year to get creative with your holiday gifting, just in case items don't arrive on time, your being more budget conscious or just want to show some love to loved ones. Listen in for ideas for non-gift gifts, DIY and planned experiences to gift.
11/9/2021 • 35 minutes, 42 seconds
33. Elevate Your Supplement and Fitness Plan for Winter
Get prepped for winter with a plan to elevate your health. Supplementation, exercise and positive mindset tips to keep you happy and healthy all winter long. Plus, a few lesser known winter sports to try out.
11/2/2021 • 48 minutes, 20 seconds
32. Chaotic to Calm: get organized with home, family, finances & work
There is so much to do in the fall- fun things, organizing for winter, holiday planning, back to school....in addition to the normal day to day items. Get organized to tackle it all from work life to family life.
10/26/2021 • 37 minutes, 10 seconds
31. Refresh Your Home for Fall
We are initiating the Fall Refresh- we clean for spring, why not have a game plan for fall? A must-listen for list-makers. Cleaning items, decorating refresh and organization tips. Plus a haunted history from St. Louis.
10/19/2021 • 54 minutes, 36 seconds
CM30 Q&A- Travel Tips, Diabetes, Diets, Speaking Your Mind, Organizations and More
Catching up on Qs from our DMs today! Traveling with supplements and keeping a healthy balance, diabetes, diets, organization, speaking your mind, advice for new entrepreneurs and more.
10/12/2021 • 1 hour, 17 minutes, 53 seconds
29. Why We Procrastinate, Is It Ever Helpful and How to Change It
Most people will procrastinate at some point. So is it hurting you and can you change it? Learn tips to stop just thinking about your delaying habits and change them for good.
10/5/2021 • 42 minutes, 44 seconds
28. Starting from Scratch- Exercise for Beginners, Re-starters and After Injury
Everyone starts, or restarts, exercise at a different place. Getting going (again) is key for health. Learn success tips for beginners, considerations for coming back after injury and ways to break a weight loss plateau.
9/28/2021 • 48 minutes, 4 seconds
27. Better Baking
Fall brings out the baker in all of us. Learn ways to up the nutrition quality of your fall favorites, incorporate more fruits and veggies into baked goods and find ways to prioritize your health.
9/21/2021 • 36 minutes, 31 seconds
26. Odd Hobbies and Fall Festivals
In looking for new hobbies, we came across some great, some fun and some totally off the wall options. If you are in the market for something to do this fall and winter, listen in. Plus top fall festivals in the US.
9/7/2021 • 25 minutes, 37 seconds
CM25 Confidence through Crunches (Plus Skin Treatments, Influential Inventions of the 21st Century and Emergency Prep!)
Exercise is one of the best confidence boosters for people of all ages. Learn 5 ways exercise can increase self-confidence, tips for growing and showing confidence plus (of course) a few other things we talk about in the intro, from skin treatments to becoming a prepper. From this episode: www.racquelfrisella.com https://thepaperandplanco.com
8/31/2021 • 47 minutes, 50 seconds
24. Lean Living 2.0- Monthly Budgets, Saving by Reducing Food Waste and Money Saving (and Finding) Tips
It's #LeanLiving 2.0! We are sharing money saving tips, how to layout a monthly budget, picking up extra money with side work, meal planning to reduce waste and more.
8/17/2021 • 1 hour, 3 minutes, 31 seconds
23. Keto Diets and Diabetes, Lower Sugar Fruits and Our Favorite Low Carb Snacks
As requested by our listeners, this episode covers ketogenic diets for people with diabetes plus our favorite lower carb snacks and sweets. Some of the snacks mentioned: Shrewd Foods Fat Snax Catalina Crunch 1st Phorm High Protein Meat Sticks Smart Cakes Smart Sweets Candy As always, talk to your healthcare provider before making changes to your diet and lifestyle! The information in this podcast is for informational purposes only and is not a substitute for professional medical advice.
8/10/2021 • 33 minutes, 48 seconds
22. From Mistakes, Come Lessons- Lessons Learned in Business
Sure, school teaches many things, but the lessons learned from the mistakes we've made taught us things we didn't know we needed to know. In this episode we share 9 lessons learned in business and career.
8/3/2021 • 38 minutes, 3 seconds
21. Racquel Frisella on Skin Care for Women and Men, Virtual Skin Care Consultations and Creating a Path to the Medical Aesthetics Field
The skin care guru is here! Racquel Frisella is an aesthetic nurse practitioner with 12 years of experience in injectables, lasers and skin care. Curious about upgrading your skin care routine or the medical aesthetics field? Add this episode to your list. Visit Racquel's website www.racquelfrisella.com for virtual skin care consultations, daily EMOMs, favorite beauty products and more.
7/20/2021 • 58 minutes, 8 seconds
20. Eat to Glow- What to Eat (and avoid) for Glowing Skin
You are what you eat, and it can show on your face! Certain nutrients found in common foods can help you get that glowing look and improve your skin health. Plus what to avoid and how sugar impacts your skin health.
7/13/2021 • 35 minutes, 35 seconds
19. Q&A with Emily and Mindy
Your recent IG questions answered, from favorite wellness books and blood pressure to period cravings and a little background history!
7/6/2021 • 1 hour, 8 minutes, 16 seconds
18. Pack the Snacks! Getting Travel Ready with Health in Mind
Pack the snacks! It's summer and we are eager to travel. You can travel, keep up with your healthy lifestyle and have an epic vacation. We are sharing tips for healthy travels, our must items for trips and our favorite spots for those of you traveling to St. Louis this summer.
6/15/2021 • 35 minutes, 26 seconds
17. Questionable Gut Choices
One of the most popular topic requests we get is gut health. In this episode we discuss interesting tips and research on gut health. It is an area of research that is hot right now so the application of the information is really in its infancy but so promising.
6/8/2021 • 29 minutes, 49 seconds
16. Soothing Sundays and Then Some: Sunday Routines to Make the Most of Your Week
How do you get ready for the week ahead? In this episode we share our Sunday routines to get prepped for a productive week.
6/1/2021 • 57 minutes, 39 seconds
15. Keep Glowing This Summer
It seems everyone looks for a crash diet for summer, but crash should be code for crashing your metabolism. We share a few tips to help you glow all summer long, sans crash diets.
5/25/2021 • 46 minutes, 46 seconds
14. Age-old Questions about Stress, Wrinkles and a Real Midwestern Treat
Does stress make you go gray? Does sun cause wrinkles? We dive into these age-old questions to see if any of them are true. Plus, learn about a special Midwestern "treat" coming soon to a festival near you.
5/18/2021 • 34 minutes, 43 seconds
13. How Does Meditation Decrease Pain and Other Ailments? Benefits of Meditation and Tips for Getting Started
Meditation is one of those health enhancers that gets thrown out a lot, but we wanted to know how it actually helps ailments like pain. Learn this, plus how to get started, various types of meditation and other surprising benefits.
5/11/2021 • 25 minutes, 30 seconds
12. Organizing & Decluttering for Spring Cleaning- Why it's Important to Have a Clean Space
It's a nice thing to have a freshly cleaned space, but it can also help you feel a sense of control, calmness and lift your mood. Tune in to learn how getting organized can help relationships, your health and the best scent to stimulate your mind.
5/4/2021 • 29 minutes, 50 seconds
11. Curious Things You've Probably Never Had Time to Google
We have fallen down the Google hole in this episode full of interestingly odd, fun facts about everyday items. We had no idea there was a point and purpose of these things, but we do now and you will too! Dig in to this casserole episode.
4/27/2021 • 32 minutes, 45 seconds
10. How to Get Out of a Food Funk
We all find ourselves there, even people who you think eat healthy all the time. It's a food funk and we’re talking about steps to tackle a kitchen that’s filled with processed foods and get out of a food funk.
4/6/2021 • 50 minutes, 14 seconds
9. Walk it Out: Make the Most of Your Walks, Plus Work From Home Pros & Cons
Walking is a great form of exercise, therapy and stress relief. You can challenge yourself more than you think. Tune in for tips to make the most of your walks, best gear and breathing techniques. Plus, do people feel more or less distracted working from home? https://www.instagram.com/curiousmepodcast_/
3/30/2021 • 50 minutes, 1 second
8. Spring is for Bikerafting and Deep Cleaning- 5 Cleaning Tasks Not to Skip
Have you been bikerafting? It's probably not what you're picturing in your head. Learn more plus, another one of our favorite love to/hate to activities- spring cleaning! Five spring cleaning tasks not to skip!
3/16/2021 • 33 minutes, 36 seconds
7. You're Not Too Young To Take Care of Your Health- 4 Habits to Start Now
In your teens and twenties, you're building the foundation of your future health so it's the perfect time to instill good habits. If you've long since said goodbye to your twenties, have no fear, you can impact your health in big ways with key changes. Listen for 4 key things to do now to build a healthier future.
3/9/2021 • 33 minutes, 49 seconds
6. Are You Due for a Digital Detox?
We have some say over what we take in from social media, the internet, TV, etc, but it starts to feel overwhelming with all of the options. While there's benefits to all of these, are you due for a digital detox? We cover signs you might be and tips to reducing your screen time.
3/3/2021 • 37 minutes, 41 seconds
4. Create a More Positive Mindset
3 brain-training apps to improve your memory, plus creating a more positive mindset after a year overwhelmed in negativity.
2/23/2021 • 41 minutes, 27 seconds
4. Protect your Business ft. Danielle Durban, Attorney and Graphic Designer
Attorney and graphic designer Danielle Durban answers our business law Qs. Having worked as a graphic artist for over a decade, Dani learned the importance of figuring out how to translate a client’s vision into a client’s reality. Applying this approach to the legal world, Dani makes sure to always view a client’s legal needs in relation to their business goals, striving to create harmony between the two. Learn along with us in this "have to take notes" episode. https://daniellemdurban.com
2/16/2021 • 57 minutes, 43 seconds
3. Unconventional Businesses and our For Better or For Worse 2020 Shake Down
With 2020 in the rearview, we break down how life is better or worse over the last year, from healthcare advances to reusable toilet paper. Plus 11 weird business ideas and how to properly use foil.
2/9/2021 • 35 minutes, 51 seconds
2. Jillian Tedesco on Tough Love, Building Fit Flavors, Lessons from the Kitchen & "Meats & Pots"
https://linktr.ee/jillianfitflavors Jillian Tedesco is a Christian, mom, wife, certified chef, founder & CEO of fit-flavors, becoming author, yogi, and golfer. She is known by her community for openly nurturing some tough love, especially when it comes to nutrition, faith, doing the work, and owning the wait in life. In the past year, Jillian has opened up about the raw truths in her own journey and is in the process of publishing her first book in 2021 called Owning the Wait. She’s also started a Tough Love from Jillian newsletter & blog and is getting ready to launch Season 1 of her new podcast called Owning the Wait. More than anything, Jillian wants her community to understand the importance of integrating faith and the right mindset into all facets of life.
2/2/2021 • 56 minutes, 29 seconds
1. We're Baaack
We are back with an expanded show to share our practical tips for health, food and fitness, plus learn along with you as we explore our own curious questions. We are excited to be back and look forward to hearing from our long-time Food in Session listeners and welcome new listeners (to the madness!). https://www.instagram.com/curiousmepodcast/
1/26/2021 • 41 minutes, 3 seconds
174. It's Not You, It's Us
10/4/2020 • 15 minutes, 7 seconds
173. 10 Reasons Diets Fail
Nearly half of Americans diet at any given time, so why do so many "diets" fail? These 10 reasons are where most people slip up, no matter what type of diet they choose.
9/27/2020 • 36 minutes, 38 seconds
172. How to Filter Your Life: Live with Less Distraction and Get More Accomplished
We consume so much in a day it can distract us from what really needs to get done. Use the 7 unconventional habits we share in this episode to filter your life from too much media, distractions and interruptions and get more done in less time. www.foodinsession.com www.https://thepaperandplanco.com https://cliosnacks.com
9/20/2020 • 41 minutes, 48 seconds
171. Consistency is the Key (To Life, Health, Work, Everything)
We consistently talk about it because it's so important to anything you want to achieve- consistency! When you feel motivated, it's easy to be consistent in exercise, making extra business calls, meal prepping, etc. But being consistent in tough times is the deciding factor in whether or not you’ll push forward. Learn 3 principles of consistency and ways to increase consistency in your life. www.foodinsession.com www.fithomeandhealth.com
9/13/2020 • 25 minutes, 6 seconds
170. 2021 Where You At? Looking Forward to 2021 Trends, Q&A on Routines, Trainer Workouts, Keto Cooking and More
Over here dreaming of how great 2021 will be and what to look forward to for health trends! There are some interesting ones to talk about, plus a Q&A including how to calculate macros, trainer-led workouts, favorite book and keto cooking. www.foodinsession.com Keto Cooking from Maria Emmerich https://mariamindbodyhealth.com 75 Hard https://andyfrisella.com/pages/75hard-info
9/6/2020 • 45 minutes, 30 seconds
169. Meal Prep Tips aka Ways to Avoid that Drive-thru Life
As people return somewhat to normal going back to school and offices, meal prep becomes essential once again. Learn 10 tips to making amazing meals at home to save you time and money. www.foodinsession.com https://code3spices.com https://fit-flavors.com www.fithomeandhealth.com https://www.pyrexhome.com/catalog/storage/glass-storage
8/30/2020 • 46 minutes, 30 seconds
168. Matters of the Heart: Food, Lifestyle Factors and Nutrients for Heart Health
There are many things that contribute to heart health and heart disease. Learn how unhealthy lifestyle factors impact your heart and vessels, food and nutrients to help your cardiovascular system and how one of Mindy's favorite foods can help your heart. www.foodinsession.com Shoe Quiz: https://www.bigriverrunning.com 75 Hard https://andyfrisella.com/pages/75hard-info Worth it- Make Up Eraser: https://makeuperaser.com
8/23/2020 • 38 minutes, 8 seconds
167. Q&A Must-have Kitchen Gadgets, Best Diet for Diabetes, Organizing Your Day, Gluten Intolerance and More
In this Q&A we cover: -Why has there been an increase of gluten intolerance? -What's the best diet for type 2 diabetes? -Our must have kitchen gadgets -Favorite summer grilling meals and explain cutting "against the grain." www.foodinsession.com https://www.diabetes.org/blog/what-can-i-eat
8/16/2020 • 28 minutes, 41 seconds
FIS166 Taking Care of You, Body Positivity and Intuitive Eating
Intuitive eating focuses on 10 principles by registered dietitians Evelyn Tribole and Elyse Resch that reject the diet mentality and focus on internal cues and desires. Learn how intuitive eating can help you and what to expect when you take this approach. Plus, the meaning of body positivity and separating self-worth from appearance. www.foodinsession.com https://www.intuitiveeating.org/our-books/ https://judithmatz.com
8/9/2020 • 39 minutes, 31 seconds
165: Q&A Mash-Up: Favorite Supplements, Macro Eating Plans, The FODMAP Diet and More
This Q&A is a mash-up covering questions about our favorite supplements, weight loss tips, macro eating plans, the FODMAP Diet and more. www.foodinsession.com
8/2/2020 • 24 minutes, 56 seconds
164. Signs it's Time for New Shoes, Working Out in the Heat and Cool Clothes
Summer heat doesn't have to stop your outdoor workouts. Listen in to learn about the best gear for summer heat, when it's time to replace your exercise shoes and tips for exercising outdoors. Plus a worth it or waste on Palmini Pasta. www.foodinsession.com https://www.solereview.com/best-breathable-running-shoes-for-hot-summers/ https://1stphorm.com/collections/summer-2020-collection
7/26/2020 • 28 minutes, 7 seconds
163. Women's Health Concerns and Prevention Tips
Women are more susceptible to particular health issues and by being proactive and knowing your family history, prevention is possible. Learn about 5 conditions that tend to affect women more than men and tips for keeping your body and skin healthy. www.foodinsession.com Links from this episode: Protein pastries https://www.eatlegendary.com/collections/pastries Avocado trick https://www.today.com/food/viral-avocado-hack-keeps-them-turning-brown-t186304 EltaMD SPF https://dermspastore.com/products/uv-clear
7/19/2020 • 30 minutes, 25 seconds
162. Making Sense and The Most of Your Macros
Today is all about macros (carbs, fat and protein) and making the most of them. You’ve heard us call them “chewabites” but how do you really maximize your macros & be sure to hit them? We are answering the top macro questions and sharing favorite ways to max your macros and your health. www.foodinsession.com https://www.iifym.com/iifym-calculator/30-tips-to-maximize-food-volume-with-low-macros/
7/12/2020 • 57 minutes, 34 seconds
161. Q&A Are Smoothie Bowls Healthy, Will I Lose More Weight by Intermittent Fasting, Favorite Low Carb Pizza, How Do I Know If I'm "Fit" and More
In this Q&A: Are smoothie bowls healthy? Will I lose more weight by intermittent fasting than calorie counting? What's you favorite low carb pizza? Do you have ideas for lower body exercises to do using little or no equipment? These questions and more! www.foodinsession.com
7/5/2020 • 28 minutes, 25 seconds
160. Natural, Organic, Free Range: What Does it Really Mean?
So many words on so many food labels. What do they all really mean and do they matter? Learn about organic versus "natural", the Clean Fifteen, all of those categories of eggs, plus Emily's tip to refresh the dishwasher. www.foodinsession.com
6/28/2020 • 25 minutes, 56 seconds
159. Exercise and Mental Health
Put aside the physical benefits of exercise for a moment and focus on the benefits to your mental health. We cover the importance of exercise for mental health and common barriers to regular exercise. Listen and you might just find new motivation to get moving.
6/21/2020 • 30 minutes, 58 seconds
158. Groceries and Your Budget
Grocery prices are on the rise and we sharing tips to keep your grocery budget under control. Plus when it's worth it to pay for convenience items and how much you might save by skipping them. www.foodinsession.com
6/14/2020 • 41 minutes, 18 seconds
157. Clean Eating versus Calorie Saving Foods and Understanding Ingredients
There is no one definition of "clean" eating but it is generally defined as minimally processed, whole foods. "Clean" foods are not always weight management friendly and low calorie foods are not always "clean." We discuss the various options, label reading to avoid marketing tricks and checking the ingredients. www.foodinsession.com
6/7/2020 • 34 minutes, 5 seconds
156. Q&A Preworkouts, Healthy Snacks, Should I Hire a Fitness Coach and More
This Q&A covers healthy snacks, whether you should use caffeine before workouts, collagen powder, cooking with oils, avoiding back pain and the age-old question: how do you pick a ripe watermelon? www.foodinsession.com
5/31/2020 • 38 minutes, 31 seconds
155. Building a Solid Structure in Your Day
We all like to run our day in our own way. In this episode, learn various methods to structuring your day such as high versus low structure and using your best energy zones to the fullest. www.foodinsession.com
5/24/2020 • 30 minutes, 6 seconds
154. Grilling Goes Healthy
Challenge yourself to get creative this summer and make something other than hotdogs and burgers on the grill. Learn tips for making complete, healthy meals on the grill, plus 3 essential grill tools to invest in. www.foodinsession.com
5/17/2020 • 36 minutes, 3 seconds
153. I Had a Good Habit Going...What Happened? Plus, Produce with the Longest Shelf-Life
You've been drinking more water, moving more and meditating for months. Then, one day you realize those habits have disappeared. What happened and how do you get them back? Tips to get back in the healthy habit, plus, a list of the longest lasting produce items for your limited grocery trips. www.foodinsession.com
5/10/2020 • 45 minutes, 40 seconds
152. 10 Ways to Stay Healthy at Home and 3 High Protein Snacks
Your home environment impacts your health and now that you’re spending more time there, you might have noticed whether it’s more helpful or harmful to your health. Make your home, and now workspace for many, work for you with these 10 ways to stay healthy at home. Plus 3 high protein snacks for when you find yourself scoping your fridge contents. www.foodinsession.com Level-1 protein available at: www.1stphorm.com
5/3/2020 • 39 minutes, 19 seconds
151. At Home Workouts- How to Make the Most of Them
Home workouts are effective and essential for busy lifestyles. Learn how to make the most of your home gym with minimal equipment and objects you might already have at home. www.foodinssession.com
4/26/2020 • 42 minutes, 54 seconds
150. Keeping Hope Alive in Troubled Times
It's in these times we need to keep our eye on the future- we will get through this, we will come out ahead, we will bounce back. It's because of this that we need to create a plan to thrive. To thrive once we obtain normalcy again in our world. If you’re feeling in a funk, listen now. www.foodinsession.com
4/19/2020 • 35 minutes, 58 seconds
149. Two Ingredients to Remove From Your Diet, Is Cabbage the New Cauliflower and a Fun HIIT Workout
In this casserole episode learn 2 ingredients to remove from your diet, ideas for cooking with cauliflower's less popular cousin, cabbage, and a fun HIIT workout to go along with your favorite songs. www.foodinsession.com
4/12/2020 • 46 minutes, 30 seconds
148. The Path to All-Day Energy
Watch this episode on our website! Due to social distancing from COVID19, we Zoom-casted this episode (the video audio is much better). https://www.foodinsession.com/videos Feeling drained all the time is exhausting on top of being tired! In this episode, we talk about actions that give you real energy plus how eating habits, organization and your outlook can improve your energy.
4/5/2020 • 50 minutes, 41 seconds
147. Get Garden Ready in Social Isolation and 6 Plants to Start Growing
Watch this episode on our website! Due to social distancing from COVID19, we Zoom-casted this episode (the video audio is much better). https://www.foodinsession.com/videos Parents and kids are at home observing social distancing so what better time to start your own home produce garden. Gardening is an invaluable lesson for kids and adults. Learn how to start and 6 plants to get the most food bang for your buck.
3/29/2020 • 52 minutes, 4 seconds
146. Immune System- Equipping Yourself with a Good Defense
People are turning to nutrition and exercise more for the good of their future health and less for the aesthetics. A strong immune system is one benefit of healthy eating and regular exercise. We share healthy habits for defending your health and important vitamins and minerals. www.foodinsession.com
3/22/2020 • 49 minutes, 15 seconds
145. Processed Food- Where Do You Draw the Line?
We eat processed food every day and it’s hard to avoid it entirely. Processing isn’t necessarily a bad thing but a healthy eating plan is one that includes minimal highly processed foods. Learn how to spot highly processed food, reduce your intake and how to make more semi-scratch meals. www.foodinsession.com
3/15/2020 • 43 minutes, 14 seconds
144. Health Influencers: Social Media and Your Health
Your friends certainly influence your health choices. And since we spend a lot of time online with social media friends, your social media browsing is also influencing your health. It can help your health if you use it well. Today we are talking about how to use social media for the good of your health. www.foodinsession.com
3/8/2020 • 32 minutes, 13 seconds
143. Q&A: The WW App, Veggies for Meat and Potato People, Freezing Avocados, Breakfast Slumps and More
We love a good Q&A. In this one we share our thoughts on the Weight Watcher/WW app, veggie ideas for meat and potato people, breakfast ideas, how to freeze avocados and more. Plus a worth it or waste on magnesium lotions. www.foodinsession.com
3/1/2020 • 25 minutes, 36 seconds
142. The Four Pillars of Health: Sleep, Stress, Intake and Exercise
By now you probably realize that health is complex and when one part of it suffers, you’re likely to see consequences in other areas of your health. Learn how stress, sleep, exercise and what you intake all relate and what to do to improve your health for good. www.foodinsession.com
2/23/2020 • 29 minutes, 19 seconds
141. Office Life- Make it Work for Your Health
That office life doesn't have to ruin your health! Make it work for you with a few intentional actions that will make your daily work-life more health-friendly. Plus a worth it or waste that could save your hands and an ER trip. www.foodinsession.com
2/16/2020 • 37 minutes, 53 seconds
140. Q&A High Stress and Huge To-Do Lists, Does Diabetes Cause Other Problems, What Does the Thyroid Do and More
In this Q&A, we answer how to tackle huge to-do lists (Emily's favorite!), diabetes and the other medical issues it can lead to, diet and arthritis, getting out of morning slumps, fat burning heart rate zone and more. www.foodinsession.com
2/9/2020 • 36 minutes, 4 seconds
139. Strength Through Struggles- How Healthy Routines Can Help You Through Tough Times
A healthy routine can keep you feeling your best when life is good and even more so when life throws a curve ball. We share why you should create some routines, practical ways to create healthy routines and the mental benefits of exercise. Plus, an in-depth worth it or waste on jade rollers. www.foodinsession.com https://www.instagram.com/foodinsessionpodcast/
2/2/2020 • 46 minutes, 15 seconds
138. Our Top 5 Health and Sports Nutrition Supplements
We are sharing our top 5 favorite supplements for health, wellness and sports nutrition. We each have our favorites that help keep us feeling our best! Plus, an update on apps that pay you to walk and CBD foods- worth it or waste? www.foodinsession.com www.1stphorm.com www.mytransphormationstartstoday.com https://www.fithomeandhealth.com/post/health-benefits-of-dandelion-root
1/26/2020 • 48 minutes, 5 seconds
137. Gut Health, IBS and The Low FODMAP Diet
The episode is all about the gut and full of crappy one-liners! Learn ways to support a healthy gut microbiome, tips for IBS sufferers and all about the low FODMAP diet. www.foodinsession.com Learn more about FODMAPs: https://www.monashfodmap.com
1/19/2020 • 24 minutes, 57 seconds
136. Stop with Resolutions and Put One Foot in Front of the Other
In 2020, decide what it is you really want to change and make a step by step plan with SMART goals. We share steps to design your plan with tips to keep it fun and challenging, whether it's improving your health, career or personal life. www.foodinsession.com
1/12/2020 • 36 minutes, 10 seconds
135. Q&A What is Monk Fruit, Help for Dry Skin, Fat Burners, Grapefruit and Med Interactions and More
A Q&A to kickoff 2020! Answers to your questions about baby carrots, monk fruit, our favorite products for dry skin, our thoughts on Nutrisystem and more. www.foodinsession.com Links for this episode: Epionce Enriched Firming Mask https://shopnayakplasticsurgery.com/products/enriched-firming-mask 1DB Overdrive and 1DB Goddess from 1st Phorm https://1stphorm.com/collections/fat-burners Drug-food interactions https://familydoctor.org/drug-food-interactions-how-grapefruit-interacts-with-certain-drugs/
1/5/2020 • 24 minutes, 47 seconds
134. Healthful Uses for Baking Soda, Clutter Clean-up and the Best Mac & Cheese
Another casserole episode coming at you! Six helpful, healthful uses for baking soda, strategies for cleaning up common clutters spots in your home and, most importantly, the top rated frozen and boxed mac and cheeses (which you can make a little healthy). Show notes at www.foodinsession.com The Container Store for clearing the clutter in your home: https://www.containerstore.com/welcome.htm Read the full article on the best mac & cheeses here from The Washington Post
12/29/2019 • 34 minutes, 55 seconds
133. 5 Steps to Cleaner Living and Signs You’re Low on Vitamin D
Vitamin D, the sunshine vitamin, is vital to your immune system, bone health and more but many people are deficient. Learn how to tell if you need more vitamins D, plus 5 tips for clean living and holiday movie trivia. www.foodinsession.com
12/22/2019 • 33 minutes, 18 seconds
132. Guilt-Free Holidays and Our Top Topics of 2019
It's time to enjoy the holidays- guilt-free! Learn tips to enjoy all the holiday parties and feel your best, plus our top episode topics from 2019. www.foodinsession.com
12/15/2019 • 36 minutes, 6 seconds
131. Apps that Pay You to Walk and Caffeine-Free Energy Boosters
There's an app for everything including several that will reward you for exercising. Learn about 3 of these apps, plus energy boosters for anyone avoiding or cutting back on caffeine. www.foodinsession.com Links from this episode: https://sweatco.in https://www.myachievement.com https://www.attainbyaetna.com
12/8/2019 • 33 minutes, 40 seconds
130. Road Warriors: Healthy Eating for People on the Go
When you travel daily for work, whether it’s office to office or city to city or maybe even by plane, it can take a toll on your health if you don’t plan ahead. Episode 130 has everything you need to be a healthy road warrior. www.foodinsession.com
12/1/2019 • 23 minutes, 10 seconds
129. Make Sleep a Priority
Good sleep is an investment in your health, but it's not easy for everyone to rest easy at night. Learn the physical, metabolic and cognitive effects of sleep and practical ways to make sleep a priority. www.foodinsession.com
11/24/2019 • 32 minutes, 14 seconds
128. Q&A Rewind Best Starbucks Drinks, Sandwich vs Wrap, Holiday Health, Fast Effective Workouts and More
This week is a Q&A rewind with answers to making family get-togethers healthier, the best options at Starbucks and fast and effective workouts for your holiday season.
11/17/2019 • 26 minutes, 17 seconds
127. Your Health's Effect on Your Career
We always talk about how your job could be affecting your health, but do you ever think about how your health can affect your career? After all, how you do one thing, is how you do everything. We’re talking about how taking care of your health and making it a priority can help you do better in your career whether you're the CEO, manager or working your way up the ladder. www.foodinsession.com Fresh prepared meals for the health conscious: www.fit-flavors.com
11/10/2019 • 31 minutes, 32 seconds
126. Macro Eating Plan Step by Step
This one is all about the macros and how to put together your own macronutrient based healthy eating plan. We love it because a macro plan teaches you about what's in your food, it's balanced and it works! www.foodinsession.com The Flexible Fat Loss Solution by John Gorman https://www.team-gorman.net/tgstore/
11/3/2019 • 48 minutes, 26 seconds
125. Q&A Exercise Motivation, Organizing, Prediabetes Help, Meal Delivery Kits and More
This Q&A covers prediabetes, our favorite and least favorite workouts, help getting organized, motivation to hit the gym, sugar-free water enhancers and more! Keep the questions coming! Send a direct message on Instagram to @foodinsessionpodcast www.foodinsession.com
10/27/2019 • 26 minutes, 29 seconds
124. Going Vegan the Healthy Way: Food Swaps, Nutrients to Increase and Tips to Get Started
Switching to a vegan diet takes planning to do it in a healthy way. In this episode we share strategies for getting started on a vegan diet, nutrients of concern, vegan food swaps and meal ideas. Plus vegan diets and diabetes- good idea or not? www.foodinsession.com Get Emily's new cookbook: www.fithomeandhealth.com
10/20/2019 • 21 minutes, 29 seconds
123. Fit and Festive Fall- Take a Fall Challenge, Cooking with Pumpkin and More
Stay healthy all through fall with our tips for shifting from summer to autumn. Plus three ways to cook with pumpkin puree and programs to challenge your fitness routine and boost your health. www.foodinsession.com Transphormation Challenge: https://www.mytransphormationstartstoday.com Diet Bet: www.dietbet.com 75 Hard: https://andyfrisella.com/blogs/mfceo-project-podcast/75hard-a-75-day-tactical-guide-to-winning-the-war-with-yourself-with-andy-frisella-mfceo291 Shape's 30 Day Yoga Challenge: https://www.shape.com/fitness/workouts/take-our-30-day-yoga-challenge-get-your-om
10/13/2019 • 28 minutes, 35 seconds
122. Focus on the Micronutrients: Where to Find Them and Why They Matter
Micronutrients are compounds that you need small amounts of for the body to function properly. Episode 122 covers 10 important micronutrients, where to find them and why they matter for your health. www.foodinsession.com
10/6/2019 • 29 minutes, 22 seconds
121. Q&A Losing Hair, Fatigue, Causes of High Blood Pressure and Top Health Questions
In this Q&A we answer questions about hair loss, sleepiness, high blood pressure, hiccups and more! Plus a worth it or waste on intermittent fasting. www.foodinsession.com www.fithomeandhealth.com
9/29/2019 • 32 minutes, 12 seconds
FIS120 Adult Eating Habits- Can They Be Changed?
We know starting healthy habits young is ideal. But what do we do as adults who already have poor eating habits? Most of us can change what, when, and how much we eat for a little while. In this episode we share why it's so hard to change eating habits and tips to get you to be a healthy eating adult! www.foodinsession.com
9/22/2019 • 29 minutes, 56 seconds
119. Protein Powders- What to Choose for your Goals
There are many options for protein supplements. We cover what to look for at the store, differences among the many whey protein powders, what to look for based on your health goals and how much protein you should have per meal.
9/15/2019 • 25 minutes, 14 seconds
118. Get Your Groove Back- Creating a Good Daily Routine
Routines are important for work, health and family and they do not have to be boring! Learn about creating a healthy routine and how to get back in the groove if you've fallen out of a good routine. Show notes and links: www.foodinsession.com
9/8/2019 • 41 minutes, 33 seconds
117. No Time to Shop, No Problem! Creative, Healthy Pantry Meals
One of our favorite subjects, getting creative with meals in the kitchen. Learn how to use creativity to make healthy meals without going to the store for extra ingredients. Just you, your freezer, your pantry and some imagination. www.foodinsession.com
9/1/2019 • 32 minutes, 30 seconds
116. Q&A Sweet Cravings, When to Go Organic, Gym Motivation and More
Q&A Rewind! Answers to nineteen of your nutrition questions in this FIS rewind of one of most popular Q&As. Sweet cravings, calorie counting, organic produce, honey versus sugar, gym motivation and more!
8/25/2019 • 50 minutes, 19 seconds
115. Rice is Nice- Varieties, Nutrition and Cooking Tips for Rice
For those who haven't completely ditched carbs, enjoy this all things rice episode where we go completely "delicious dish" over this starch. Get nutrition information and cooking tips for brown, black, wild rice and more.
8/18/2019 • 29 minutes, 2 seconds
114. Flour Options, Pros and Cons of Almond, Coconut, Gluten-Free Flours and More
The baking aisle is packed with options for baking gluten-free, low carb or high fiber. We are sharing the pros and cons of the various options, our favorite baking flours and a new contest (or two)! www.foodinsession.com White Whole Wheat flour https://shop.kingarthurflour.com/items/king-arthur-white-whole-wheat-flour-5-lb Costco Almond Flour https://www.costco.com/Kirkland-Signature-Almond-Flour%2C-3-lbs.product.100438553.html
8/11/2019 • 44 minutes
113. Q&A Weight Loss Meds and Supplements, Summer Sweets, Cholesterol and More
Time for another Q&A! In this Q&A we answer questions about weight loss medications and supplements, frozen foods, best summer sweets, saturated fat and cholesterol and more. Have a question? Email us at [email protected] Show links www.foodinsession.com Fit Home and Health Weight loss supplements
8/4/2019 • 28 minutes, 22 seconds
112. Five Current Health Trends We Love
We are breaking down five current health trends and why we love them. Did your favorite make the list? Download to hear the five, plus we revisit an old worth it or waste to see if it's still worth it two years later (hint: it's subscription boxes).
7/28/2019 • 35 minutes, 54 seconds
111. A Stress Buster Diet, Finding a Healthy Stress Level and Tips for Students in the Health Industry
Is there such thing as a stress-buster diet? Also we cover how to find the right amount of stress to be your most productive and tips for students in the health and fitness industry.
7/21/2019 • 37 minutes, 25 seconds
110. Save me from this Rut: What to do when you diet gets boring
Chicken, broccoli and rice get old pretty quick. In this episode learn how to break away from a boring meal plan!
7/14/2019 • 45 minutes, 59 seconds
109. Spice Up Your Diet: Simple Ways to Make Your Meals Taste Amazing
Spice up your diet! In this episode, learn simple ways to spice up your diet with our favorite herb and food combos, health benefits of spices, herbs for beginners, dry versus fresh and more spicy tips. Show links: www.foodinsession.com www.penzeys.com www.theragun.com/?lang=en_US http://fithomeandhealth.com/how-to-harvest-your-herb-garden/
7/7/2019 • 31 minutes, 59 seconds
108. Best and Worst Restaurant Meals
It's summertime social butterflies, so that means more dining out and grabbing meals on the run. In episode 108 we cover the best and worst meals to order at restaurants and fast food. Plus a #CSS winner!
6/30/2019 • 50 minutes, 14 seconds
107: Summer Express- 7 Tips to Master Portion Control and Summer Health Tips
An express episode for your busy summer Sunday! In 107, we cover all of the must-do's to enjoy the best of summer and 7 tips to master portion control.
6/23/2019 • 36 minutes, 58 seconds
106: Dad's Day Q&A: Keto and Electrolytes, Cryotherapy, Supplements for Travel and More
A fun and helpful Q&A for your Father's Day! Covering our favorite supplements for travel, electrolytes and ketogenic diets, the purpose of cryotherapy, metabolic syndrome and more!
6/16/2019 • 35 minutes, 11 seconds
105: Out of the Ditch and Be Driven- Digging Yourself Out of Nutrition, Fitness and Life Slumps
In all aspects of life, humans tend to get, and want to stay, comfortable. Whether it’s fitness, nutrition, work or relationships, there comes a time when you ask yourself what you can do to go from ditch to driven. Tune in for tips on digging out of fitness, nutrition, career and relationship ditches.
6/9/2019 • 47 minutes, 10 seconds
104: When to Bend or Break- How to be Flexible in your Healthy Lifestyle
You're eating healthy, exercising, even meditating and a situation comes up that attempts to throw you off track. So when is it okay to bend rather than break your healthy living rules and when it’s okay to flat out break them, if ever? Answers plus 10 tips to make it easier to stick to a diet.
6/2/2019 • 51 minutes, 15 seconds
103: Take it Outside- Healthy Eating and Entertaining for Summer
Memorial Day weekend means it’s officially summer! We love to have summer parties and entertain and are sharing our tips for healthy, summer entertaining that will thrill your guests while still getting them out of your house by 9pm!
5/26/2019 • 43 minutes, 38 seconds
102: A Healthy Happenings Q&A
There's a lot of health happening in this episode! Starting with a worth it or waste it for resistance bands, plus answers to questions like how can I cut back my sugar intake, what foods reduce bloating, getting in shape for summer (fast!) and more.
5/19/2019 • 51 minutes, 21 seconds
101. The Moms of FIS- Fitness and Diets of the Decades
It's Sunday and it's Mother's Day so please enjoy this re-release of our episode featuring our very first fans of us in general, our moms! The K-squared episode! We brought in our moms, Karen and Kathy, to chat about fitness fads and diet trends they remember and can't believe existed. Plus their tips for raising and feeding a family and most memorable kitchen mishaps.
5/12/2019 • 52 minutes, 21 seconds
100: Feliz Episodio 100
When the 100th episode falls on Cinco de Mayo, you celebrate Food in Session style! Join us as we share the top 10 favorite episodes, the WORST episode of all time and a rapid fire Q&A. Plus, the absolute best worth it or waste to date!
5/5/2019 • 1 hour, 4 minutes, 41 seconds
99: The Inflammation Factor- Lifestyle Choices and Chronic Inflammation
Inflammation is a factor in many chronic conditions like arthritis and obesity. Inflammation is the body's immune system response to healing injuries, but treating chronic inflammation in conditions like these can be challenging. Learn how healthy lifestyle choices, like diet, can help reduce chronic inflammation.
4/28/2019 • 27 minutes, 5 seconds
98: Q&A Quick Keto Meals, What to do with Cauliflower Rice, Is Exercise Anti-aging and More
Ideas for prepping keto meals, delicious uses for cauliflower rice, the low FODMAP diet and more in this Q&A!
4/21/2019 • 21 minutes, 22 seconds
97: Host Like a Pro- Menu and Timelines for Easter and Spring Parties
Large family or small, you'll have a stress-free holiday with the menu planning and prepping tips in episode 97. We share Emily's recipes, timeline and tips for creating a delicious spread for your Easter, Mother's Day and spring get-togethers.
4/14/2019 • 39 minutes, 38 seconds
96: The New Dirty Dozen, the Truth About Honey and Five Ways Alcohol Ages You
The Environmental Working Group released the 2019 Dirty Dozen list for fruits and vegetables and an oh-so-trending veggie made the list. Plus we share myths and facts about honey and a few reasons to think twice about that second glass of wine.
4/7/2019 • 34 minutes, 53 seconds
95- Tricks to Add Fun to your Fitness and Nutrition and Cross Training for Runners
Exercise. Love it or hate it, it's important! In this episode we share simple ways to add fun to your fitness routine. Plus nutrition and cross training for runners (and wannabe runners!).
3/31/2019 • 40 minutes, 36 seconds
94: Q&A Storing Fruits and Veggies, Spring Herb Gardens, Starting a Podcast and More
Should you store fruits and veggies in the refrigerator or countertop? How can I plant an herb garden that actually produces? What are the harmful effects of high blood sugar? Answers to these Qs and more in episode 94!
3/24/2019 • 37 minutes, 45 seconds
93: All About the Apps- Our Favorite Apps for Health and Life
Apps make our lives convenient and easy by tapping on a little colored tile. We are sharing our favorite health, organization, work and tracker apps, plus learn how big of a business app development has become.
3/17/2019 • 48 minutes, 34 seconds
92: Our Aldi Top 10 List and Money You Didn't Know You Were Spending
If you can find $50 your unknowingly spending, it can go towards that home gym, supplements you've been wanting to try, groceries or your favorite charity, and we were both surprised to find we were spending money we didn't even know about! Plus we share our top 10 favorite foods to buy at Aldi's.
3/10/2019 • 38 minutes, 1 second
91: Five-Ingredient Meals to Try Now
The best part about these five-ingredient meals is that you probably already have the ingredients in your kitchen! Whip up one of these healthy, five-ingredient meals to save money, time and avoid the drive-thru, processed food mess.
3/3/2019 • 40 minutes, 29 seconds
FIS90 Q&A Vending Snacks, Home Gyms, Sugar Side Effects and More
What can too much sugar do to my body? What should I spend on a home gym and what to buy? What's your go-to vending machine snack? Answers to these questions and more on this Q&A!
2/24/2019 • 27 minutes, 33 seconds
FIS89 Keep Your Heart Healthy- Nutrition, Sleep and More for Heart Health
We know a healthy diet and exercise are essential for a healthy heart but what other factors affect your ticker? We cover those and nutrition for the heart which has come under controversy. Plus a blood test that goes beyond the standard lipid panel and an online risk test to figure out your heart disease risk.
2/17/2019 • 38 minutes, 39 seconds
FIS88 Cupid Cooks Dinner
Today we are talking about Cupid in the kitchen...and cupid is YOU! We offer some healthy Valentine’s Day dinner & dessert ideas. It’s not necessary to drop loads of cash on the holiday. Get cooking!
2/10/2019 • 41 minutes, 16 seconds
FIS87 Q&A Sugar Alcohols, Cholesterol, Best Health Investments, Top Tasks to Outsource and more
We love a good Q&A! In this episode we answer your questions about sugar alcohols, cholesterol in food, the best things we have invested in for our health and much more. Plus the winner of Neat in the New Year is announced!
2/3/2019 • 32 minutes, 18 seconds
FIS86 The 10 Year Challenge for your Body and Health
Half of you have done it and the other half are thinking about it. It's the 10 year challenge and it got us thinking about our health in 10 years, 20 years and beyond. What would you have done 10 years ago to take care of your health today? Learn nutrition, fitness and health concerns through the decades, tips to understanding your health insurance and what could really be behind the 10 year challenge that’ll have you keeping your selfies to yourself.
1/27/2019 • 36 minutes, 30 seconds
FIS85 Keep a Promise to Yourself
Keeping a promise to yourself matters. Tiny fissures develop in our relationships marked by broken promises and the exact same goes for yourself. You break so many promises to yourself even you don’t believe you! Learn to regain trust in yourself in this episode through building habits, one micro-promise at a time, and planning for obstacles.
1/20/2019 • 36 minutes, 19 seconds
Resolutions You Won't Have to Revive
92% of people fail at their resolutions and it usually boils down to time management. Tune it for specific ways to plan out your intentions for the year, how to organize your priorities, needs, and wants, plus tips to find the perfect planner.
1/13/2019 • 42 minutes, 1 second
FIS83 What’s Trending in Fitness and Diet for 2019?
From streaming cardio to microbiome diets, we are covering the predicted trends for fitness and the diet industry in 2019. Plus details on getting your topic idea featured in an upcoming episode!
1/6/2019 • 40 minutes, 17 seconds
FIS82 Make it a NEAT New Year with Nicole Loiterstein
Must listen! Nicole Loiterstein is the owner of NEAT Method St. Louis. NEAT Method is the nation’s largest and most successful organizing company with locations more than 40 markets around the country. NEAT Method has been featured in REAL Simple, the New York Times, Architectural Digest and Forbes – just to name a few. Nicole guides us through saving an overflowing closet, the one appliance your kitchen should be organized around and her top tips to stay neat and tidy in the New Year.
12/30/2018 • 43 minutes, 12 seconds
FIS81 It's the Most Wonderful, Random Q&A of the Year
It's the most wonderfully, random Q&A of the year! From what makes people hate cilantro to new ideas for smoothies, this quick Q&A will power you through your next HIIT session. Merry Christmas!
12/23/2018 • 17 minutes, 45 seconds
FIS80 Food Trends- What’s In Store for 2019?
Get ready for coconut jerky and passion fruit smoothie bowls. In this episode we cover the top food trends, like these, to look out for in 2019 and whether we think they are worth it or a waste. Plus our personal predictions for 2019.
12/16/2018 • 35 minutes, 29 seconds
FIS79 Trim Your Tree, Waistline and Budget this Holiday Season
Avoid buyers and eaters remorse come January 1st! Enjoy the holidays while keeping up with your health and budget goals. We cover which foods to be sure to include in your diet this time of year, our go to strategies for a healthy holiday and 8 ways to avoid overspending.
12/9/2018 • 49 minutes, 8 seconds
FIS78 IG Live Nutrition, Fitness, and Fun Q&A with You!
Our first live IG Q&A with our amazing listeners! Plus a surprise guest joins us in the studio. Hint: he's handsome.
12/2/2018 • 49 minutes, 3 seconds
FIS77 Q&A Best Starbucks Drinks, Sandwich vs Wrap, Holiday Health, Fast Effective Workouts and More
Extended Q&A episode includes answers to the healthiest Starbucks drinks, holiday health questions, fast and effective workouts and more.
11/25/2018 • 26 minutes, 17 seconds
FIS76 The Good and Bad on Food Preservatives- Keeping Food Fresh Since Ancient Egypt
What is TBHQ or BHT? Most packaged foods have preservatives added to make them last longer. In this episode we cover common food preservatives, the history behind them and tips to reduce your intake of potentially harmful preservatives.
11/18/2018 • 43 minutes, 21 seconds
FIS75 Seafood, It's Fishy- Best Options for Health, Sustainability, Omega-3, Macros and Cooking Tips
Dive into the this fishy topic to learn best and worst seafood choices, effects on your health, omega-3 content and macros for seafood. Plus cooking tips, especially for those who dislike fish but are trying to learn to love it!
11/11/2018 • 34 minutes, 34 seconds
FIS74 Your Best Defense- Your Immune System Health
Your best defense is your immune system. Tune in for the best foods to include in your diet to boost your immune system plus 5 tips to ward off cold and flu bugs.
11/4/2018 • 37 minutes, 34 seconds
FIS73 Five Food and Nutrition Myths
We crack five food and nutrition myths in this episode including: Are brown eggs healthier than white eggs? Does darker salmon have more omega-3s than lighter colored salmon? And more!
10/28/2018 • 30 minutes, 27 seconds
FIS72 The New Nutrition Label and Spotting Label Trickery
The FDA has revamped the nutrition facts label to reflect new health information and to help us make better informed food choices. We share the highlights and our favorite features of the new label plus 3 tips to avoid food label trickery. #CSS returns!
10/21/2018 • 35 minutes, 55 seconds
FIS71 America's Favorite Food Goes Strange- the best thing we ever ate, pursuing your passions and all things donuts!
In this strangely amazing episode we talk with Strange Donuts owner and founder Jason Bockman about entrepreneurship, donuts and evolving this iconic treat with different diets, life and more. This hour flies by and you'll find out why! Plus, the best thing we ever ate!
10/14/2018 • 1 hour, 2 minutes, 57 seconds
FIS70 Q&A Vegan Proteins, Keeping Weight off, Calories vs Macros and More
Bringing you another extended Q&A including: What's more important in fat loss, Marcos or Calories? How can I get enough protein on a vegan diet? What tools will keep me motivated? How can I break an overeating cycle? And more!
10/7/2018 • 40 minutes, 51 seconds
FIS69 Motivation vs Discipline for Health, Business, Fitness and More
Everyone wants to be motivated but is it discipline that really helps you reach your goals? We dive into both motivation and discipline, whether your goal is better health, business building or a fit body, plus 8 tips to become more disciplined.
9/30/2018 • 41 minutes, 42 seconds
FIS68 The Moms of FIS- Fitness and Diets of the Decades
The K-squared episode! We brought in our moms, Karen and Kathy, to chat about fitness fads and diet trends they remember and can't believe existed. Plus their tips for raising and feeding a family and most memorable kitchen mishaps.
9/23/2018 • 52 minutes, 21 seconds
FIS67 Food and Mood- Healthy Eating and Mental Well-being, is there a Connection?
Can your diet affect your mood? In this episode we cover what science says about your diet and its effect on anxiety, depression and mood and diet factors that could help.
9/16/2018 • 24 minutes, 26 seconds
FIS66 Q&A Air Fryers, Reducing Sugar in Coffee, Uses for Greek Yogurt and Learning to Love Vegetables
In this Q&A we cover the pros and cons of air fryers, tips to reduce the amount of added sugar and "stuff" you add to your coffee, uses for plain Greek yogurt and tips to love your veggies.
9/9/2018 • 17 minutes, 39 seconds
FIS65 Flour Power- Healthy cooking and baking with various types of flour
This episode is a true casserole of topics. A little of this, a few rapid fire questions, a dash of puppy meal prep and topping it off with creative uses for protein powder. Plus we share a preview of an upcoming episode sure to be filled with plenty of #Sorrykaren!
9/2/2018 • 28 minutes, 17 seconds
FIS64 Rapid Fire Nutrition Q&A, Creative Recipes with Protein Powder and Prepping for Pups aka The Casserole Episode
Rapid-fire nutrition and nonsense questions cohost to cohost, our favorite, fun ways to use protein powder other than in shakes, prepping healthy food for pups and plenty of nonsense to go around making this "The Casserole Episode"
8/26/2018 • 46 minutes, 3 seconds
FIS63 To Fast or Not to Fast- Types of Intermittent Fasting, Pros and Cons
Fasting for health and weight loss seems to be all the rage but is it right for you? We cover various types of fasting, what autophagy has to do with it and pros and cons of incorporating intermittent fasting into your healthy lifestyle.
8/19/2018 • 36 minutes, 55 seconds
FIS62 Q&A Your Nutrition Questions Answered
Answers to nineteen of your nutrition questions! Sweet cravings, calorie counting, organic produce, honey versus sugar, gym motivation and more!
8/12/2018 • 50 minutes, 19 seconds
FIS61- Prevent Diabetes with Simple Healthy Habits
86 million Americans have prediabetes and most don't even know it! In this episode we cover diabetes prevention with simple daily habits. Plus symptoms, blood test to ask your doctor about, risk factors and a breakdown of exercise recommendations for diabetes prevention including examples of moderate intensity exercise.
8/1/2018 • 34 minutes, 44 seconds
FIS60-Navigating the Supplement Store Brian Teach of 1st Phorm
Supplement "Godfather" Brian Teach, national sales director at 1st Phorm, joins us in this all things nutritional supplements episode! Teach answers questions about his top supplement recommendations for those getting started and supplements for pregnancy, children, weight loss, weight gain and more. Plus rapid fire questions answered by Teach to settle an ongoing debate!
7/18/2018 • 44 minutes, 12 seconds
FIS59 The 3 Bs of Summer- BBQ, Beers and Birthdays
In this episode we break down how to stay healthy, fit and have fun through the three B's of summer- barbecues, beers and birthdays! We cover healthy BBQ prep, cooking temperatures and menu planning, summer spirits like beer and healthy habits around birthdays and other summer celebrations.
7/2/2018 • 45 minutes, 44 seconds
FIS58 A Few of Our Favorite Things
We are sharing a few of our favorite things in health and fitness! Workout gear, supplements, and more covered in this episode.
6/20/2018 • 36 minutes, 7 seconds
FIS 57 Bonus Episode- Healthy Travels in St. Louis
BONUS EPISODE! In honor of our friends traveling to St. Louis for 1st Phorm's Summer Smash, we are sharing our favorite StL spots for healthy eating, getting in a workout on the road and more fun things to do in St. Louis.
6/13/2018 • 18 minutes, 10 seconds
FIS56 Fats- Friend or Foe?
Fats. Are they good or bad? Should I eat more and what foods have fat? What purpose do they serve in my body? We are clearing up the fat questions in this episode!
6/6/2018 • 35 minutes, 21 seconds
FIS55 Gluten-free Living for Celiac Disease and More
We hear "gluten-free" often but what does it actually mean and who needs to eat gluten-free foods? We cover what gluten is and where it is found, Celiac disease and it's connection to gluten, going gluten-free and budget-friendly GF living.
5/23/2018 • 37 minutes, 10 seconds
FIS54-Shape Up for Summer... and Life
Summer bods are the focus of the moment for many, but how about that life bod? In this episode we cover getting your mind, energy and thoughts on track for a healthy life... plus 5 tips to work on that summer/life bod!
5/9/2018 • 42 minutes, 26 seconds
FIS53 Q&A Salt Cravings, Added Sugars, RDNs and Journal-free Healthy Eating
We tackle more of your questions in this Q & A episode! How do I battle salt cravings? What are added sugars? What is the difference between dietitians and nutritionists? Tune in for the answers to these and more of your health questions.
4/25/2018 • 18 minutes, 41 seconds
FIS52 Spring Clean your Health Routine
As we kiss winter goodbye and welcome spring, our health might need some attention. Spring clean your health by shaking off the effects of winter, cleaning up your routine and kitchen for warmer months ahead! Plus a #CSS winner and worth it or waste it returns!
4/11/2018 • 47 minutes, 37 seconds
FIS51 Weight Management and Maintenance
You met your health goal! Now what? Is this the end of the road or part of the journey? In this episode we cover a huge part of reaching weight goals, which is maintaining those results!
3/28/2018 • 43 minutes, 14 seconds
FIS50 Wallet Wellness- Budget-Friendly Healthy Eating From Garden to Grocery
Learn tips to living a budget-friendly healthy lifestyle. We cover food budgets, best buys to fit your goals, tools to save on food and supplements and three tips to avoid overspending. Plus #CSS returns!
3/14/2018 • 58 minutes, 38 seconds
FIS49-Q&A: Caffeine Kitchen Gadgets Best Diets and More
Q&A episode! How much caffeine is too much? What kitchen gadgets are your must-haves? What's the best diet for me? What is prediabetes? Tune in for the answers and for what happened at Podfest in Orlando!
2/28/2018 • 54 minutes, 20 seconds
FIS48-Love and Diets
Couples often share similar interests and hobbies, but when it comes to diet, they are on two completely different pages. In this episode, learn to create meal plans and cook for two different diets, all stress-free! Plus we share the top six things men and women want for Valentine’s Day and our worst Valentine's memory!
2/14/2018 • 38 minutes, 34 seconds
FIS47-Food Addiction
Food addiction, eating addiction, orthorexia and emotional eating. What's the difference? Are they related? We cover this and more about food addiction, plus abnormal eating behaviors that are not considered eating disorders. Also, learn about what could be the future of food, cultured meat.
1/31/2018 • 48 minutes, 18 seconds
FIS46 Fitness Trends to Try this Year
From aerial fitness to Zumba, we're covering fitness trends from A to Z to try this year. Learn what to expect for first timers, the potential benefits and hear our personal experiences with these fitness trends.
1/17/2018 • 1 hour, 2 minutes, 4 seconds
FIS45-Dine Out Without Ditching Your Goals
It's a new year and everyone is excited about setting new goals. In this episode, we share three tips for dining out while sticking to your healthy eating goals. Don't ditch your friends or your goals for a night out. Hang with friends, reach your goals, own the year!
1/3/2018 • 39 minutes, 59 seconds
FIS44-Kitchen Renovation
The kitchen roam, the fridge staredown and the pantry graze- we have all been there. Wandering the kitchen hoping something good to eat will magically appear! In this episode we talk you through mindless snacking and setting your kitchen up for a healthy new year. Plus, Emily’s tips for getting organized!
12/20/2017 • 48 minutes, 18 seconds
FIS43- Spirited Holidays and Healthy Recipe Substitutions
Falalalala, it's the holidays! In this episode we cover healthy substitutions for holiday recipes, lower calorie spirits and follow up with questions from our keto episode.
12/6/2017 • 52 minutes, 18 seconds
FIS42 Q&A- Good Reads, Eggs vs Whites and Baking with Protein
Q&A episode! We answer your questions on favorite books and magazines, eggs versus egg whites, baking with protein powder and cardio for fat loss.
11/22/2017 • 17 minutes, 10 seconds
FIS40-Facing Burnout and Lack of Motivation
Feeling fitness burnout? We feel it too! Burnout happens, especially in the world of nutrition and fitness. In this episode we cover why we face burnout, what to do when motivation is MIA and how to address burnout and head in the right direction when it happens.
10/25/2017 • 42 minutes, 16 seconds
FIS39-Fall Food and Fitness
Boots, bonfires, and fall foods- all of our favorite things of the season have arrived! In this episode we cover ways to spice up your fitness routine, our favorite fall foods and how to cook with them, plus favorite protein bars from our Food in Session listeners.
10/11/2017 • 53 minutes, 19 seconds
FIS38-Conquering Cravings
For some it's sweet and for others it's salt. We are talking about food cravings. No matter what form they come in, one thing is for sure...they will come! Learn about the nature of cravings, what triggers your cravings and what to do about it.
9/27/2017 • 49 minutes, 2 seconds
FIS37-Diet Decoder
Diet might be the most misunderstood 4-letter word! We break down some of the most common weight management diets and help you find that perfect fit or perhaps just a better understanding of these plans, from keto to vegan. Plus #CSS returns!
9/13/2017 • 43 minutes, 54 seconds
FIS36 Dive Deeper into Daily Water Recommendations
Take a deeper dive into why we should and how we can drink the recommended amount of water each day. In this episode we cover water's role in the body (it's vital!), how to figure out your daily goal and ways to get there, plus foods with a high water content.
8/30/2017 • 34 minutes, 49 seconds
FIS35-Lessons Learned and Common Mistakes with Macro IIFYM Diets
Macros are so hot right now! In this episode we cover what a macro or IIFYM diet includes, common mistakes on this eating plan and how to be successful tracking your macros.
8/16/2017 • 46 minutes, 31 seconds
FIS34 Eating & Exercise for Diabetes (aka the MOLD episode)
Most people know someone with diabetes and while we hear the term often, there is more to this disease than sugar. Today we cover what's going on in the body in diabetes, exercising with type 1 and tips for a healthy eating plan. Plus a review of one of the most talked about health documentaries.
8/2/2017 • 51 minutes, 9 seconds
FIS33-Q&A Sugar Cravings, Weight Loss & Diabetes Plans & Getting Your RD
Bonus Q&A episode! In this episode we answer questions about the best plans for weight loss and for diabetes, what to do about sugar cravings and the path to becoming an RD.
7/26/2017 • 23 minutes, 37 seconds
FIS32-You Are Who You Eat With
You have heard you are what you eat, but how do those around you affect what you choose to eat? In this episode we talk about how your social circle might positively or negatively affect your choices, especially when it comes to food. Plus, tips for including social gatherings in your healthy lifestyle.
7/19/2017 • 25 minutes, 44 seconds
FIS31-The Best of Year One aka The Guppy Year
We are celebrating one year of podcasting! In this "Guppy Year" review we share our favorite memories, top episodes, episodes worth a second listen and answer the most FAQs. Plus a review contest winner is announced! Thank YOU for celebrating one year with us!
7/5/2017 • 42 minutes, 37 seconds
FIS30-Teach Your Children Well with Jillian Tedesco, Creator of Fit Flavors
The boss of healthy grab and go food, Jillian Tedesco, creator of Fit Flavors and The Smoothie Bar, joins us to share tips on feeding a family, balancing life as a mom and business owner and how her Smoothie Bar is changing the smoothie industry.
6/21/2017 • 39 minutes, 52 seconds
FIS29-Take Ownership
It's time for a heart to heart. In this episode we dig deep on taking ownership over your health choices and ways to get rid of the excuses once and for all. It is not about having a “perfect” diet or exercise routine. It is about taking care of the one body you are given.
6/7/2017 • 55 minutes, 25 seconds
FIS28-Q&A Probiotics, Our Diets and Protein Snacks
Bonus Q&A episode! In this episode, we answer questions about probiotics, our daily diets, ideas for protein-packed snacks and more.
5/31/2017 • 29 minutes, 14 seconds
FIS27-Fast Food or Fat Food?
We are talking about the "F" word in this episode. Fast food (okay two "f" words). So does fast food make you gain weight and is it unhealthy? We cover better fast food options, those sneaky options that look healthy and why, even after doing your homework, fast food might still cause weight gain.
5/24/2017 • 38 minutes, 8 seconds
FIS26-Navigating the Gas Station for Healthy Options
Get ready for your next road trip with your health goals in mind. Eating healthy on the road is possible! In this episode we share healthy gas station foods, snacks that travel well, our favorite on-the-go workouts and our most memorable road trips.
5/10/2017 • 44 minutes, 1 second
FIS25-Diet is a Four Letter Word
Diet. A four letter word, and like many four letter words, it is usually a bad one! In this episode we break down what "diet" really means, steps to building a healthy lifestyle and reasons your healthy lifestyle efforts might not be sticking. Plus, insight from John Gorman, 1st Phorm Elite Trainer and author, on body fat set point.
4/26/2017 • 55 minutes, 31 seconds
FIS24- Gardening 101: Veggies and Herbs
Sometimes you have to get a little dirty to eat clean! In this episode, you will learn if you should and how to start your own herb and vegetable garden, plus tips from our past garden successes and failures.
4/12/2017 • 49 minutes, 43 seconds
FIS23-Sugar Substitutes- The Good, The Bad and The Ugly
Just as controversial as sugar, artificial sweeteners or sugar substitutes are the subject of this episode. We cover the types of sugar substitutes, where they are found and their background, plus studies behind the controversies. Love them or hate them, artificial sweeteners are likely finding their way into your diet!
3/29/2017 • 40 minutes, 2 seconds
FIS22- The Sweet Life Part 1: Breaking Down the Sugars
It is a controversial topic; some love it and some loathe it! We are talking about sugar. In this episode, we break down various sugars used in cooking, our top choices and tips for taking in less of the sweet stuff. Plus, #CSS returns!
3/15/2017 • 38 minutes, 20 seconds
FIS21- Batch Cooking Bootcamp
We all hear the term "meal prep" so much that you would think it was just a flashy buzz word. However, meal prep and batch cooking (two terms meaning essentially the same thing- preparing your meals in advance) are surefire ways to ensure success of your nutrition program. In this episode we tackle how to prep like a pro and the time, money and stress meal prep can save. Plus, a surprise guest visits the studio!
3/1/2017 • 38 minutes, 20 seconds
FIS20-Healthy Travels & Non-Scale Victories with Alyse Scaffidi, founder of BiteSizedFitness
Bite Sized Fitness founder, doctor of pharmacy, and 1st Phorm sponsored athlete Alyse Scaffidi gives her top tips for staying fit, healthy and happy with a busy career on the road. Plus, setting and knocking out non-scale victories!
2/15/2017 • 32 minutes, 15 seconds
FIS19-Q&A Getting Back on Track, Supporting Spouses & Our Nutrition Story
Bonus Q&A Episode! In this episode we cover getting back on track after holidays, supporting a spouse with a weight loss goal, our nutrition story, and more.
2/8/2017 • 34 minutes, 35 seconds
FIS18-Jenna Fail Motivates and Educates Us Through All Stages of Fitness
Jenna Fail, who helped over 1,500 people get in shape in 2016 alone, joins us in the studio! Jenna, a busy diet and training coach, has been through many stages of fitness and finds ways to motivate others and makes getting healthy a joy. Plus, hear about the fad diets that we have unfortunately tried in our past!
2/1/2017 • 33 minutes, 15 seconds
FIS17- Guest Brian Teach Talking Protein, Carbs & Fats- The Role They Play in Diet
Protein, carbs and fat aka the macros. We hear about them, but what role do they play in our diet? Brian Teach, aka Brian the Brain, breaks it down for us, plus tips for muscle building, fat loss and supplements from the Brain himself.
1/18/2017 • 30 minutes, 20 seconds
FIS16- My Body is a...Garbage Can?
Our bodies run on the foods we eat. Are you putting in good fuel or treating your body like a garbage can? In this episode, we cover the short term and long term effects of the foods you eat on your mood and body. Plus, juice detoxes- worth it or waste of time?
1/4/2017 • 33 minutes, 27 seconds
FIS15- Reframing Situations to Get Healthy
Stop repeating past mistakes and plan differently! It starts with reframing. "I'll never get there" versus "1 week at a time!" "I have bad genes" versus "make my genes my bitch!" Plus 7 science based methods to get out of your own head and start making progress. If you are planning a health resolution for 2017, this is episode is a must! 2017 is here and ready, are you?
12/21/2016 • 43 minutes, 26 seconds
FIS14-Wheres Your Money Going? Invest In Your Health
Life costs money! Some will argue that a healthy life costs more. Have you taken a look at where you are spending your money (and time) and how you can invest in your health? Good health is one thing you can't buy and once it's gone, it's always missed. Listen in for tips on where to skimp and when to spend when it comes to your health. It doesn't have to cost more but it's guaranteed to be worth it!
12/7/2016 • 43 minutes, 41 seconds
FIS13- Common Misconceptions of Carbs
To carb or not to carb, that is the question on the table in this episode. Listen to hear 5 carb misconceptions, plus our favorite game, #CSS, returns!
11/23/2016 • 31 minutes, 12 seconds
FIS12- Q&A: Gluten, Dairy, and Treat Meals
Q&A episode! In this episode we answer questions about going gluten-free, choosing a milk or milk substitute and cheat/treat meals- are they killing your progress?
11/16/2016 • 30 minutes, 14 seconds
FIS11- Here's to a Healthy Holiday Season
It’s the most wonderful time of the year to stick to your health goals! Get a head start this buffet/cookie/candy laden, blissful holiday season with this episode. We’ll discuss preparation tips for holiday gatherings, traveling healthy, supplementation to keep you feeling your best and more. Make this holiday season work for you and not against your health and fitness goals.
11/2/2016 • 36 minutes, 16 seconds
FIS10- The Scale is Liar
The scale is a dirty little liar! If you find yourself hanging all of your healthy living hopes and dreams on what the scale says each morning, this episode is for you. We’ll cover ways to refocus your mind on measures of success that matter and those medical conditions where the number is important. Plus, bragging rights for our latest #CSS winners!
10/19/2016 • 37 minutes, 44 seconds
FIS09- Crockpots- Meal Prep's Best Friend
Ditch your ideas of Crockpots and using them just for a Sunday roast. We have said it many times on here- Crockpots are your BEST friend! They have evolved so much over time and now are sleek, more stylish and even adaptable to your wifi so you can start dinner from your cell phone when you’re at work. Take stress out of cooking with your new BFF- the Crockpot aka the slow cooker. Listen in to learn more and here our ode to Delicious Dish.
10/5/2016 • 38 minutes, 20 seconds
FIS08- Creating a Healthy Environment
Picture your kitchen as it is right now. What's sitting on the counter? What's the first thing you see when you open the cabinet? Your environment can set you up for success when it comes to healthy eating. In this episode, Emily and Mindy walk you through home and office environment pitfalls and how to set up your environment for success. Plus someone gets a shout out for winning our guessing game!
9/21/2016 • 39 minutes, 1 second
FIS06 Sweat- Why its a Good Thing
Sweat. Some love it. Some hate it. No matter your stance on getting a good sweat on, it's healthy and beneficial in so many ways! Emily and Mindy tackle this topic, plus why sitting is the new smoking and play everyone's favorite food ingredients guessing game, where the winner gets a shout out and major bragging rights!
8/24/2016 • 28 minutes, 16 seconds
FIS05-Read Between the Lines- Label vs Ingredients
Enriched wheat flour, sugar, partially hydrogenated oil, BHT, red dye 40. Sound appetizing? Probably not, but these are common ingredients in many grocery items. In this episode, Emily and Mindy dish on what to really pay attention to on food labels and what not to fall for in the endless aisles of groceries with tricky health claims.
8/10/2016 • 35 minutes, 26 seconds
FIS04-Fit Fat and the Shame of it All with Karen of Cake? Yes, Please
Karen of Cake? Yes, Please joins us to talk about Fit and Fat Shaming- what it is, how to deal with it and her top tips for achieving YOUR healthy lifestyle. As a coach, Karen challenges her ladies to learn about themselves and how food works. As her blog says, "She will make you laugh, cry, examine all the things people hate about themselves and then she will challenge you to change it." Karen is an inspiration to MANY! Listen in to hear her story and take the challenge to create your picture of health.
7/27/2016 • 42 minutes, 11 seconds
FIS03- Goals with Flavor
Chicken and vegetables. Boring! Grilled chicken with tomato basil sauce over buttery spaghetti squash. Delish! In this episode, Emily shares ways to make foods that are good for your health and taste amazing. No sacrifice or longing for sweets either. Listen in to learn how to add flavor to your healthy living goals and see if you can guess the food product based on the ingredients. Major bragging rights to the winner!
7/13/2016 • 35 minutes, 32 seconds
FIS02_My_Biggest_Problem_Is...
Emily and I hear it often. The desire to want to reach a health goal with a lot of details as to why it's not happening. In this episode of Food in Session, we address the most common phrases that follow "my biggest problem is" like "I don't have time" and get down to the real issues. Listen to learn how others have overcome these "problems", tips for managing your time and enjoy the side-giggles (we can't help it!).
6/29/2016 • 41 minutes, 15 seconds
FIS01- Welcome to Food in Session
Welcome to Food in Session! We created Food in Session to help you build a nutrition knowledge base and allow you to decide the best path for your health needs. Large family, small family, single guy or gal?? We’ve got you covered. In this intro episode, you'll learn a little about us and about some upcoming episode topics like Label vs Ingredients; Goals with Flavor; and Fit, Fat and the Shame of it all. Thank you for listening and we look forward to bringing you the real-life nutrition info that's user-friendly!
