http://goodfoodeating.org Focusing on real food nutrition and sharing empowering diet information so you can live a healthy lifestyle and most importantly be happy. Mon, 20 Apr 2015 10:42:37 +0000 en-US hourly 1 http://wordpress.org/?v=4.1.3 The Good Food Eating podcast is here to share evidence based education, motivation, and inspiration about nutrition and diet, anti-inflammatory diet, health info, natural weight loss tips, and healthy lifestyle. Discover how you can create a healthy diet and nutrition plan that works for you so that you can have the health and happiness that you deserve. We cover loads of different topics around nutrition and health and provide up to date information, opinion, and facts on everything you need to know. We often challenge common myths and norms about food and health because we all deserve to know the truth. We talk about various health conditions, inflammation, type 2 diabetes, obesity, losing weight, adrenal fatigue, candida, leaky gut, energy, nutrition fundamentals, and all sorts of things. We also answer your diet, nutrition and lifestyle questions. Join us at http://goodfoodeating.org for more conversations around everything good food! Jedha Dening: Nutritionist & Health Counselor. clean Jedha Dening: Nutritionist & Health Counselor. [email protected] [email protected] (Jedha Dening: Nutritionist & Health Counselor.) Good Food Eating.com Focusing on real food nutrition and sharing empowering diet information so you can live a healthy lifestyle and most importantly be happy. http://goodfoodeating.org/wp-content/uploads/powerpress/GFEituneslogo300.jpg http://goodfoodeating.org http://goodfoodeating.org/10412/what-is-cortisol-cortisol-and-weight-gain/ http://goodfoodeating.org/10412/what-is-cortisol-cortisol-and-weight-gain/#respond Wed, 15 Apr 2015 07:30:00 +0000 http://goodfoodeating.org/?p=10412 http://goodfoodeating.org/10412/what-is-cortisol-cortisol-and-weight-gain/feed/ 0 Often we're trying to achieve goals like weight loss and we wonder why it's not coming off fast enough. Or sometimes we even wonder why we're gaining? Does this sound familiar to you? Well listen to this podcast and find out about cortisol and weight... Often we're trying to achieve goals like weight loss and we wonder why it's not coming off fast enough. Or sometimes we even wonder why we're gaining? Does this sound familiar to you? Well listen to this podcast and find out about cortisol and weight... Jedha Dening: Nutritionist & Health Counselor. clean 20:37 http://goodfoodeating.org/10353/21-days-17-habits/ http://goodfoodeating.org/10353/21-days-17-habits/#comments Thu, 05 Mar 2015 20:35:31 +0000 http://goodfoodeating.org/?p=10353 http://goodfoodeating.org/10353/21-days-17-habits/feed/ 2 Imagine what your life would be like if you could implement 17 Habits each and every year! Well let's talk about a 21 day cycle and get you started on the road to getting more results! LISTEN - READ - Hey there everyone, Imagine what your life would be like if you could implement 17 Habits each and every year! Well let's talk about a 21 day cycle and get you started on the road to getting more results! LISTEN READ Hey there everyone, how is everything in your world right now? I really do hope you are well and taking good care of yourself.  21 Days, 17 Habits, are you curious to know what this podcast is all about? Well I’m not here to share how you can achieve 17 habits in 21 days but if you want to change your habits and change your life, then listen up because it does involve 21 days and allows you to achieve 17 new positive habits and it also happens to be a totally achievable and practical method you can use to transform your life. Sometimes when I’m sitting in my office or on the balcony having a cup of tea, I’ll be thinking about different ways I can help my clients, readers, and subscribers more. And one day I was sitting there thinking about habits, because let’s face it we all have them and it’s our habits we often need to change when we are trying to get healthier, eat better, do exercise, or whatever our goal may be. We’re really good at making wafty goals, but when it comes to putting them into action, we’re not so great at it. Now we have talked about habits here before and if you’re a regular listener you’ll know that I talk about mindset and habits quite a bit. That is because they are critical to our success, to making our goals and aspirations a reality. So I was sitting there one day contemplating this and I came up with an idea to help my clients more, help you more. Over the years I’ve read many books that highlight that it takes us around 21 days to implement a new habit so if we could focus on just one habit for 21 days, then keep doing that, then bring in another habit, in one year we’d have 17 new habits. I told one of my clients Rebecca about this approach in late December, (if you’re listening to this at a later date we’re at the beginning of March now), so I told Rebecca about this method in late December, she had been struggling to get into any type of routine and really wanted to change some of her habits, and this method really resonated with her. So I saw her about a week ago and she said she was making great progress with using the new 21 day method. So far she had implemented 3 new habits, she was getting up a bit earlier in the morning and going for a walk, she was drinking her daily water intake, and she was doing some stretching at night. I was so excited that she had used the method and it was working for her. But she said she wanted a better way to track it over time, so I said I’d create a chart that she could hang up somewhere to keep a log of it over the year. I’ve given her that now and she is going to track it. GFE members also get a copy and we’ve been discussing it inside the GFE forum. It’s so great to see people putting it into practice. So that’s the whole story that inspired me to share this podcast and this method with you. Because if it works for Rebecca, it might just work for you too. So let’s dig in and share how you can use the method. First I want you to reflect on some of the habits you’ve been thinking about changing, some of the habits you’ve been trying to change, where you’re at right now, and how tired you are of going around in circles. I know it’s easy to want to make the changes but 1 month passes, 1 year passes, and still no changes. We’re already in the 3rd month of 2015 now, so think about how you’re doing with your goals so far this year. Is it really good? Or is it not as you expected? Do you roll your eyes at the end of the day and think, well that was a dismal failure, AGAIN! Next I want you to future pace a little. If you could obtain 17 simple new habits in one year, imagine how different your life would look. Well if we start now at the beginning of March you can obtain 14 new habits this year by following this method. Jedha Dening: Nutritionist & Health Counselor. clean 15:36 http://goodfoodeating.org/9489/motivation-to-keep-going/ http://goodfoodeating.org/9489/motivation-to-keep-going/#respond Mon, 02 Mar 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9489 http://goodfoodeating.org/9489/motivation-to-keep-going/feed/ 0 In this podcast we cover: - How to find motivation when you want fast results Why am I gaining weight Supplements to assist dieting Where to nutrition info And some great motivational quotes - LISTEN READ Question 1 In this podcast we cover: How to find motivation when you want fast results Why am I gaining weight Supplements to assist dieting Where to nutrition info And some great motivational quotes LISTEN READ Question 1 Why is my body so sensitive... Jedha Dening: Nutritionist & Health Counselor. clean 21:07 http://goodfoodeating.org/9470/are-potatoes-healthy-plus-top-4-healthy-ways-to-eat-potatoes/ http://goodfoodeating.org/9470/are-potatoes-healthy-plus-top-4-healthy-ways-to-eat-potatoes/#respond Thu, 19 Feb 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9470 http://goodfoodeating.org/9470/are-potatoes-healthy-plus-top-4-healthy-ways-to-eat-potatoes/feed/ 0 Have you ever wonder whether potatoes are healthy? Or maybe questioned what the healthiet ways to eat potatoes are? Well let's dig into the topic together and answer these questions. LISTEN - READ Do you love potatoes? I bet the answer is Yes. Have you ever wonder whether potatoes are healthy? Or maybe questioned what the healthiet ways to eat potatoes are? Well let's dig into the topic together and answer these questions. LISTEN READ Do you love potatoes? I bet the answer is Yes. So ... Jedha Dening: Nutritionist & Health Counselor. clean 18:01 http://goodfoodeating.org/9443/how-do-we-really-eat-better/ http://goodfoodeating.org/9443/how-do-we-really-eat-better/#respond Mon, 16 Feb 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9443 http://goodfoodeating.org/9443/how-do-we-really-eat-better/feed/ 0 Most of us have some idea about what is good to eat and what's not. So if that's the case HOW do we go about eating better and is it really possible. Well, listen in and we'll chat about this concept and cover: - Find and access healthy food Most of us have some idea about what is good to eat and what's not. So if that's the case HOW do we go about eating better and is it really possible. Well, listen in and we'll chat about this concept and cover: Find and access healthy food Identif... Jedha Dening: Nutritionist & Health Counselor. clean 18:15 http://goodfoodeating.org/9441/turmeric-benefits-and-side-effects/ http://goodfoodeating.org/9441/turmeric-benefits-and-side-effects/#respond Thu, 12 Feb 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9441 http://goodfoodeating.org/9441/turmeric-benefits-and-side-effects/feed/ 0 Turmeric has an active component known as curcumin, a powerful antioxidant that helps with loads of things and in this podcast I share some of the benefits, along with answering the question about side effects. - What is turmeric Turmeric has an active component known as curcumin, a powerful antioxidant that helps with loads of things and in this podcast I share some of the benefits, along with answering the question about side effects. What is turmeric Does turmeric work for reducing inflammation What things does turmeric help Tips on using turmeric for cooking What supplements are best to take Are there any side effects from taking turmeric LISTEN // // ]]> Amazon.com Widgets READ Hello and welcome back to the GFE Podcast. We’ve got a Food Facts podcast. And the food of interest on today’s agenda is Turmeric. Well it is actually a spice and a very interesting one at that. It’s an Indian spice that has been used for centuries in Ayurvedic medicine so that’s already saying something right? If you’ve never heard of Ayurvedic medicine, it’s the ancient medical practice used in India for more than 3000 years. I think traditional medicines used in places like India and China have a long and valid history and many of their practices are based on using herbs, spices, special diets, and natural therapies, which is really interesting. So turmeric is one of those spices that has a very long history of use. Turmeric has also found a very solid footing in modern medicine. Turmeric contains over 300 different components but one of the most beneficial components is called curcumin. It’s this component that has been associated with having various antioxidant, anti-inflammatory, anticancer, antiviral, and antibacterial activities. Curcumin is a very powerful antioxidant and affects key signalling molecules in the body. A study I was reading in the Cancer Research Treatment Journal stated that there have been 100 clinical studies on curcumin and over 6000 citations, meaning it’s also mentioned in many other studies as well. So it’s probably one of the nutrients or spices that has been studied much more than many others. So does turmeric work for reducing inflammation? Yes it does. In fact it has been reported to help with ALL kinds of inflammation and in a study by the Cancer Research Foundation?? it is reported as second on an anti-inflammatory index, the first being magnesium. In the studies I’ve looked at turmeric has been reported to help with: heart conditions preventing oxidation aiding respiratory issues aiding liver function or issues – so this could help with diabetes and weight loss improving pancreatic function decreasing the rate of degenerative conditions and improving the symptoms associated with them reducing pain symptoms and reducing cholesterol Back in episode #32 of the GFE Podcast I talked about how fat tissue is a very metabolically active tissue that produces many pro-inflammatory molecules. Amazingly, it has been discovered that turmeric reduces the inflammatory response in fat tissue and helps promote fatty acid oxidation. What it does is it exerts an anti-inflammatory effect on our immune cells known as macrophages. These are key immune cells that are often responsible to recruit other immune cells and increase the initial inflammatory response that occurs. That means turmeric is great because it’s stopping the macrophage cells from releasing pro-inflammatory molecules and upregulating inflammation. Human studies have also shown that turmeric taken at 1-4 g a day has a positive effect on cholesterol levels, decreasing total triglycerides, lowering LDL, and raising HDL. Research in the area of cholesterol and turmeric is still being undertaken but initial research does look promising. Turmeric For Eating and Cooking So turmeric can be bought as a dry spice, if you’ve never seen it, it’s a bright yellow powder and it’s so strong it can actually be used to dye cloth, so don’t touch your clothes if you’ve been using it or you might just find you’ll have a nice yellow stain. You can also buy the turmeric fresh at the store, it looks like a yellowish, orange root and if you’ve ever seen ginger, Jedha Dening: Nutritionist & Health Counselor. clean 12:35 http://goodfoodeating.org/9402/how-to-reduce-carbohydrates-in-your-diet/ http://goodfoodeating.org/9402/how-to-reduce-carbohydrates-in-your-diet/#respond Mon, 09 Feb 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9402 http://goodfoodeating.org/9402/how-to-reduce-carbohydrates-in-your-diet/feed/ 0 Let's chat about how to reduce carbohydrates in your diet. LISTEN -   READ Reducing carbohydrates in your overall diet is a good idea because out of all the macronutrients, it is the one that causes the most problems. Let's chat about how to reduce carbohydrates in your diet. LISTEN   READ Reducing carbohydrates in your overall diet is a good idea because out of all the macronutrients, it is the one that causes the most problems. In fact focusing on healthy carbohydrates and managing what you eat can improve your health dramatically, regulate your blood sugar, and help you lose weight. So how can you reduce carbohydrates in your diet without going totally crazy? Well here are a few tips to give you a helping hand. 1. Do It One Step At A Time If you go cold turkey and cut out all forms of carbs it would probably send you into a bit of a frenzy. Have you ever cut out the sugar? Or maybe cut out coffee? Well cutting down the carbohydrates is much the same, you WILL have some kind of withdrawal if you just make the cut. So it's better to do it one step at a time and reduce your intake slowly. That way you can find some great alternatives and get into a better eating pattern and routine that you can stick to and enjoy. 2. Avoid Beverages High In Sugar Beverages are the easiest way to overconsume carbohydrates in your diet. So as a rule: DON'T drink your sugar! This means avoiding fruit juice, soft drinks, cordials, sports drinks, and flavored mineral waters. 3. Eat Protein Rich Snacks Although we often crave carbs, have you noticed that they don't keep you full for very long? And have you noticed that you often crave more carbs? Protein is naturally more satiating, meaning it fills you up more and keeps you fuller longer! So that's a win-win for you if you are trying to reduce carbohydrates, right? The key here is organization, by prepared and then you can't go wrong. So here are some ideas for protein rich snacks. 1/4 cup cottage cheese topped with some blueberries Hard boiled eggs A handful of nuts or seeds Eat a leftover meat patty or sliced chicken breast slices A tablespoon of nut butter like almond butter or peanut butter 4. Keep a list of carbohydrate replacements handy Here are 10 great ideas to help get you started: Replace rice with cauliflower rice Replace pasta with konjac noodles Replace bread with lettuce leaves and make a breadless burger Triple your veggie intake, the fiber is awesome, has loads of benefits and fills you up Replace crisps with popcorn and get more bang for your buck Limit rice, pasta, and potatoes to no more than 1/2 cup at one sitting Replace sugar filled flavored yogurt with homemade greek style berry yogurt Eat lots of fresh salads Eat eggs and veggies at breakfast instead of cereals and toast If you're craving sugar, eat a whole piece of fruit That should give you some ideas on how to get started! Although it's no good just thinking about it because if you really want to reduce carbohydrates in your diet, you actually have to be prepared and DO IT :) It's not as hard as you think. I remember the first time I served cauliflowr rice to my partner and he was pleasantly surprised that it tasted almost exactly like rice. We still eat brown rice sometimes, but not all the time. The good thing is to have options and then you can reduce the overall carbohydrates you eat. Jedha Nutritionist & Health Coach Jedha Dening: Nutritionist & Health Counselor. clean 9:58 http://goodfoodeating.org/9446/aches-and-pains-is-it-what-im-eating/ http://goodfoodeating.org/9446/aches-and-pains-is-it-what-im-eating/#comments Thu, 05 Feb 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9446 http://goodfoodeating.org/9446/aches-and-pains-is-it-what-im-eating/feed/ 2 Welcome to this Q&A session where we answer these great questions: - Could your aches and pains be related to what you are eating What to do when gastric bypass fails Can changing your diet make a difference to your health conditions Welcome to this Q&A session where we answer these great questions: Could your aches and pains be related to what you are eating What to do when gastric bypass fails Can changing your diet make a difference to your health conditions How to elimina... Jedha Dening: Nutritionist & Health Counselor. clean 22:14 http://goodfoodeating.org/9264/gluten-free-diet-for-fibromyalgia/ http://goodfoodeating.org/9264/gluten-free-diet-for-fibromyalgia/#respond Mon, 02 Feb 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9264 http://goodfoodeating.org/9264/gluten-free-diet-for-fibromyalgia/feed/ 0 A gluten free diet can put fibromyalgia into remission and reduce symptoms dramatically! Yes, it's true, so listen or read on below to find out more :) LISTEN -   READ Do you have fibromyalgia? Do you eat a gluten free diet? If the answer is no, A gluten free diet can put fibromyalgia into remission and reduce symptoms dramatically! Yes, it's true, so listen or read on below to find out more :) LISTEN   READ Do you have fibromyalgia? Do you eat a gluten free diet? If the answer is no, then you might want to consider doing it because studies show that when changing to a gluten free diet, fibromyalgia can go into remission in some people, and in nearly all people pain and symptoms are dramatically reduced! Good enough reason for you to try it? I sure hope so. But I’m sure you’re looking for some more background info so let’s dig into it a bit. Non-Celiac Gluten Sensitivity and Fibromyalgia Non-celiac gluten sensitivity is a term used to describe people who can’t tolerate gluten. The symptoms of non-celiac gluten sensitivity are similar to celiac and include gastrointestinal symptoms and symptoms that are not related to digestion as well. Digestive symptoms Diarrhea, abdominal pain and discomfort, bloating, and nausea. Non-digestive symptoms Behavioral changes, joint and bone pain, muscle cramps, leg, arm or finger numbness, weight loss or gain, chronic fatigue, depression, anxiety, headache and brain fog. The response that occurs from eating gluten is an immune response and as can be seen by the list of symptoms, it is not something you just feel in your digestive tract. That means you may not even associate your fibromyalgia symptoms as being a problem with something like gluten! This immune response also increases inflammation in your body and will increase the intensity of symptoms. I wrote about fibromyalgia and inflammation over here recently. Many people with fibromyalgia also frequently suffer irritable bowel, and non-celiac gluten sensitivity could be a major contributor to symptoms. Studies Show Reduction of Symptoms and even Remission of Fibromyalgia Sounds too good to be true?? Well hold on because it's not! Clinical studies have measured the response to a gluten free diet by remission of fibromyalgia pain criteria. As you may well be aware, the pain associated with fibromyalgia can prevent a person from working and living a normal life, so a scale is used to measure these outcomes in clinical studies. Response to a gluten free diet was measured by the following: Reduction in widespread pain Return to work Return to normal life Discontinuation of opioid medication In one study of 20 patients, 15 patients dramatically reduced widespread pain or no longer had it present by simply following a gluten free diet. In 3 patients who were also on opioids, the drugs were discontinued and all other symptoms improved as well. Some patients saw a change in just a few months, while others saw a very slow improvement over 16 months. (Isasi et al. 2014) Research is still being conducted in this area but I am sure we will see more evidence that gluten does increase the symptoms of fibromyalgia. Still, as far as I'm concerned there is already enough evidence to show the benefits so I’d suggest getting started on a gluten free diet as soon as you can! Avoiding Gluten Gluten is now widely used in food products under various names, which makes it difficult for you if you don’t know what you are looking for. Different preservatives, thickeners, dyes, and flavorings are often wheat derived and therefore contain gluten. Most products that are now gluten free, will clearly be labelled as such, which does make it easier to find items at the store. But it is VERY important to avoid ALL gluten. So you will need to read food labels. So where can gluten be found? All products containing wheat, barley, and rye contain gluten. This includes derivatives of these. Here is a list of what to look out for on food labels: Brewers yeast Bulgar wheat Couscous Durum Einkorn wheat Emmer Farina Farro Graham HPP hydrolyzed plant protein HVP hydrolyzed vegetable protein (If it says hydrolyzed soy protein it is GF but if not, Jedha Dening: Nutritionist & Health Counselor. clean 12:40 http://goodfoodeating.org/9487/is-erythritol-safe/ http://goodfoodeating.org/9487/is-erythritol-safe/#respond Thu, 29 Jan 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9487 http://goodfoodeating.org/9487/is-erythritol-safe/feed/ 0 You've probably heard of erythritol sugar substitute. It's often combined with stevia in some of the more common sugar substitutes but have you ever wondered if erythritol is safe to eat? LISTEN - READ - You've probably heard of erythritol sugar substitute. It's often combined with stevia in some of the more common sugar substitutes but have you ever wondered if erythritol is safe to eat? LISTEN READ Recently I’ve had a few questions about eryth... Jedha Dening: Nutritionist & Health Counselor. clean 8:11 http://goodfoodeating.org/9128/losing-weight-can-reduce-pain-and-inflammation/ http://goodfoodeating.org/9128/losing-weight-can-reduce-pain-and-inflammation/#respond Thu, 22 Jan 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9128 http://goodfoodeating.org/9128/losing-weight-can-reduce-pain-and-inflammation/feed/ 0 Weight loss is not just about vanity; it’s about improving our health and reducing inflammation. Here’s what we’ll cover: - How weight loss can help solve your inflammatory problems How losing weight restores communication between organs and hormone... Weight loss is not just about vanity; it’s about improving our health and reducing inflammation. Here’s what we’ll cover: How weight loss can help solve your inflammatory problems How losing weight restores communication between organs and hormones How losing weight decreases inflammatory molecules How losing weight decreases ‘sick fat’ A simple tip to help boost weight loss and improve health LISTEN READ In today’s podcast we are going to talk about how weight loss is an inflammation solution. And I’ll also be sharing one simple tip you can do in the morning to boost your weight loss, improve liver function and help reduce inflammation, so be sure to stay tuned for that later in the podcast. We’ve talked about fat cells in a previous podcast and the fact of the matter is that fat cells can make us more susceptible to a whole range of conditions as we put on weight. Having more fat cells can affect our health and impact our immune system. That’s right, fat cells are actually very interesting cells in our bodies and right here in this podcast today we’re about to delve into 3 very powerful ways weight loss can reduce inflammation naturally. And it all has to do with our fat cells!! Losing Weight Restores The Communication Between Organs and Hormones Fat cells are VERY metabolically active. Our fat cells are extremely interesting because they can affect our whole body. We don’t think of them like that because we feel like they just sit there but they are not just dormant things that fill up and just sit there. In fact, fat cells are now recognised as a VERY active endocrine organ. That’s right, your fat cells are like an organ in themselves and secrete various different hormones and chemical signals that help regulate many physiological and pathological processes and maintain balance in the body. Fat cells can talk directly to our liver via the portal vein and they also talk to various other organs via chemical messengers or hormones such as leptin and adiponectin. This process is amazing if the process is functioning properly but as we put on weight, the cross talk becomes interrupted and the messages aren’t clear. This creates all sorts of problems including increased inflammation. So losing weight can restore the communication between organs and hormones that is necessary if we want to feel healthy and alive. Losing Weight Reduces The Production Of Inflammatory Molecules When fat cells increase in number and size, our immunity is altered and our fat tissue starts producing and secreting various chemical messengers and cytokines that mediate the crosstalk between our fat tissue and various metabolic organs like the liver, muscles, pancreas, and the central nervous system too. But increasing fat cells mediate a negative cross talk and one of the driving factors for this is that most chemical messengers in our fat cells are pro-inflammatory and contribute to low-grade systemic inflammation. Fat cells produce lots of inflammatory molecules and our metabolic and immune systems are intricately connected, and so we have fat cells that are an active organ that produce and secrete various chemical messengers that interrupt the balance and function of the body. That means losing weight can reverse this process from occurring. Most importantly, losing weight decreases the production of inflammatory molecules. Getting Rid Of Fat, Gets Rid Of Sick Fat We have a couple of different sorts of fat, we have subcutaneous fat and this is the fat on our buttocks and thighs and is ultimately for energy storage. It’s the kind of fat we use for energy later if we need it. But we also have visceral fat. Visceral fat is fat that gets stored around the mid section, around all our organs. It’s the fat we all know as ‘belly fat’, and it’s this fat that is more metabolically active and increases inflammation and all risk factors for the development of conditions. Jedha Dening: Nutritionist & Health Counselor. clean 15:07 http://goodfoodeating.org/9125/list-of-inflammatory-diseases/ http://goodfoodeating.org/9125/list-of-inflammatory-diseases/#respond Thu, 15 Jan 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9125 http://goodfoodeating.org/9125/list-of-inflammatory-diseases/feed/ 0 This podcast provides a list of inflammatory diseases and breaks down how inflammation is involved in these conditions. Here’s what we’ll cover: - A brief explanation of what inflammatory cytokines are A brief explanation of what inflammation is This podcast provides a list of inflammatory diseases and breaks down how inflammation is involved in these conditions. Here’s what we’ll cover: A brief explanation of what inflammatory cytokines are A brief explanation of what inflammation is A list of inflammatory diseases and how inflammation is involved with them Why diet is so important to reduce inflammation Info about our new Anti-Inflammatory Start Up Program LISTEN TRANSCRIPT Conditions associated with inflammation include: Cardiovascular disease/ heart disease Dementia Osteoporosis Type 2 diabetes Atherosclerosis Alziemers disease Asthma Fatigue and chronic fatigue Fibromyalgia Obesity Depression Insulin resistance Rheumatoid arthrits Cancer Crohn’s Stroke Obesity Thyroid issus Celiac (gluten intolerance) Diverticulitis Inflammatory bowel Autoimmune dysfunction or disease Digestive issues and dysfunction And many more things Inflammation is a serious issue and the reason why is because it compromises the function of our immune system, which is why it can contribute to the development of many conditions. Research into inflammation still continues and I believe we are only beginning to uncover just how much inflammation really does contribute to ill health. When looking at scientific literature there are studies linking many conditions to increased systemic inflammation, the kind of inflammation that occurs in the body’s cells. We can’t necessarily see it but it’s happening all the same. So recently I found this great table on the Mercola website that provides a short explanation of how inflammation is associated with many different conditions. So today I am going to share that information with you so you can get a better idea on how inflammation is affecting the development or symptoms of many conditions. I wanted to do this because it really gives us a much clearer picture and all too often people still think of arthritis when I mention inflammation but it is so much more than that. Before we dig into each condition I just need to talk about inflammatory cytokines because I’ll be mentioning them quite a bit so it’s important that you understand what they are. Cytokines are cell signalling molecules that act as communicators in the immune system. There are both pro-inflammatory and anti-inflammatory cytokines but today when I mention them we are talking about the inflammatory cytokines. Examples of common pro-inflammatory cytokines include interleukin-1 and interleukin-6, and another one called tumor neucrosis alpha. These cytokines are released by cells in the body and they also have specific effects on the interactions and communications that occurs between cells. Cytokines sometimes act on the cells that release them but they can also impact distant cells. The thing is when these pro-inflammatory cytokines get stimulated, they up regulate inflammation, meaning they increase it. This makes sense because inflammation is a natural response of the body trying to protect itself. Think about getting a cut or wound, how your immune system sends blood, heat, swelling, and extra resources to that area in order to heal it. There is always a balancing act occurring inside our body’s cells as far as inflammation goes because when things such as our diet, stress, our environment or our lifestyle stimulate an immune response, inflammatory cytokines can be called into action. These cytokines perform different roles but essentially they provide the signals between immune cells that coordinate the inflammatory response. So we all have them but as a result of ongoing stimulus from say a bad diet, the amount of cytokines being produced increases and systemic inflammation in our body increases too. So I hope that makes sense. All you really have to remember is that cytokines are cell signalling molecules that act as communicators in the immune system. So now, let’s dig into how Inflammation Is Involved in various Conditions Jedha Dening: Nutritionist & Health Counselor. clean 16:46 http://goodfoodeating.org/9124/difference-between-omega-3-and-6/ http://goodfoodeating.org/9124/difference-between-omega-3-and-6/#respond Thu, 08 Jan 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9124 http://goodfoodeating.org/9124/difference-between-omega-3-and-6/feed/ 0 Do you know the difference between Omega 3 and 6 fats? Omega 6 fats are pro-inflammatory and omega 3 fats are anti-inflammatory fats. Yet they are both labeled polyunsaturated fats. So we dig into the difference and debunk both of them in this podcast. Do you know the difference between Omega 3 and 6 fats? Omega 6 fats are pro-inflammatory and omega 3 fats are anti-inflammatory fats. Yet they are both labeled polyunsaturated fats. So we dig into the difference and debunk both of them in this podcast. Here’s what we’ll cover: The difference between omega 6 and omega 3 fats Food sources of omega 6 and 3 Why the ratio of omega 6 and 3 is important How these fatty acids affect our health 10 steps to balance our intake of omega 3 and 6 TRANSCRIPT In today’s podcast we are going to chat about omega 3 and Omega 6 Fatty Acids. You may or may not have heard of these before, so if you have you might pick up on something new. And if you haven’t you will get to know them better, the difference between the two and why it’s important to know. I’d just like to say thanks for taking the time to listen to this podcast. The reviews and emails I get from you are what keep me motivated to keep sharing information. Well I also happen to love talking, researching, writing and sharing all things nutrition but it’s great to hear that you get practical value from the tips and info we share here. If you haven’t left a review in itunes I’d really appreciate if you take a few minutes to do that next time your loading the GFE podcast onto your ipod. It helps the GFE podcast keep ranking well in itunes so new listeners can find us and that’s very important to me as spreading the message of health to as many people as possible is one of my primary goals. Sometimes all we need is just a few simple tips or a little bit of motivation and our whole life can change. I find that truly inspiring because it’s so powerful. I’ve been busy working on my new Anti-Inflammatory Start Up Program, which is due to kick off on 19th January. So if you’re looking to reduce inflammation, lose weight, and improve your health condition no matter what that may be then I’d suggest you go and subscribe to the GFE newsletter because we’ll be sending out more info about the program in the next few days. We’ve also got a special offshoot of the program for fibromyalgia and type 2 diabetes and we are working to add offshoots for other specific conditions as well. As it is, the program is suited to anyone and all conditions but it’s also good to have those extra tweaks that can have some added benefit. I’ve brought a new person onto the GFE team, her name is Beth Michaels, she is a dietitian and diabetes educator with similar philosophies to GFE and she is going to be helping with our type 2 diabetes program and she’ll also be involved with other components of our online programs as well. And my wonderful assistant Mandy Brown has been helping me put it all together, because as you can imagine it’s a big job. But I’m really excited by all the research I’ve been doing and hope to see you inside the Anti-Inflammatory Start Up program. Although our programs are delivered online, they are all very interactive and provide lots of personal help because we have our private community forum and we also have live Q&A calls. This makes them unique because they provide you with expert help from nutritionists and dietitians for a fraction of the price it might cost you to consult with a nutritionist or dietitian in person. And it enables you to get that little bit of extra personal help you might need. Being able to deliver the programs online is just so convenient for all of us and I just love the interactive component as well because I thoroughly enjoy chatting to all the members we have and getting to know people and see the changes they all make. If you want to receive updates about our programs just subscribe to the GFE newsletter over at the GFE.com website. We send out a weekly newsletter with updates on what’s happening, along with great articles, recipes and info. Well that’s enough of this weeks updates, let’s start digging into the topic of today’s podcast, omega 3 and omega 6 fatty acids. Polyunsaturated fats, Jedha Dening: Nutritionist & Health Counselor. clean 21:39 http://goodfoodeating.org/9062/making-commitments/ http://goodfoodeating.org/9062/making-commitments/#respond Fri, 02 Jan 2015 10:00:00 +0000 http://goodfoodeating.org/?p=9062 http://goodfoodeating.org/9062/making-commitments/feed/ 0 Welcome to New Year 2015!! Here’s what we’ll cover: - How to live in harmony with principles that support our goals How to focus on things that matter most How to use your imagination to design a new life and a new you Welcome to New Year 2015!! Here’s what we’ll cover: How to live in harmony with principles that support our goals How to focus on things that matter most How to use your imagination to design a new life and a new you How to make decisions that y... Jedha Dening: Nutritionist & Health Counselor. clean 13:40 http://goodfoodeating.org/9123/habits-of-healthy-people-2/ http://goodfoodeating.org/9123/habits-of-healthy-people-2/#respond Fri, 26 Dec 2014 10:00:00 +0000 http://goodfoodeating.org/?p=9123 http://goodfoodeating.org/9123/habits-of-healthy-people-2/feed/ 0 In this episode of the podcast we dig into part 2 of Habits of Healthy People. The second habit is to ‘Begin with the end in mind’. Here’s what we’ll cover: - How to live in harmony with principles that support our goals In this episode of the podcast we dig into part 2 of Habits of Healthy People. The second habit is to ‘Begin with the end in mind’. Here’s what we’ll cover: How to live in harmony with principles that support our goals How to focus on things that matter most How to use your imagination to design a new life and a new you How to make decisions that yield predictable results And much more TRANSCRIPT  Welcome back to the GFE Podcast. This is the last episode of 2014 so I thought it would be a great time to revisit our Healthy Habits series. Back in episode #66 of the GFE Podcast we had part one of the Habits of Healthy People series. I’ve derived this series from a book by Stephen Covey called ‘The 7 Habits Of Highly Effective People’. The first habit was to start being more proactive. To be more proactive we need to become more self aware by listening to our own language, growing our own circle of influence by focusing on what we can change, to see where problems fall so we can focus on the right things and to make and keep commitments, especially to ourselves. That was a great episode so go back and re-listen to number 66 and if you haven’t listened to it already, do it after you listen to this podcast because it helps sets the frame for where we are going with this series over time. So here we are with habit number 2 and this habit is all about beginning with the end in mind. I’ve read this chapter again and have some quotes from the book and my own interpretations intertwined amongst it. So I truly hope you find some motivation and inspiration to help propel you forward in the next year. Or if you’re listening to this during the year, use it to take those extra steps forward, to change your direction, to get inspired. So let’s start with explaining the second habit by sharing a couple of paragraphs from the book that I think explains things quite well. Remember, the second habit is to ‘Begin with the end in mind.’ I quote: “To begin with the end in mind means to start with a clear understanding of your destination. It means to know where you’re gong so you better understand where you are now and so that the steps you take are always in the right direction. It’s incredibly easy to get caught up in an activity trap, in the busy-ness of life, to work harder and harder at climbing the ladder of success only to find it is leaning against the wrong wall. It is possible to be busy-very very busy- without being very effective” End quote. What is the end goal? Have you thought about that? Whether it’s for your entire life or simply your weight loss goals, your health goals? What does the end look like? What does it feel like? And why do you want to achieve that goal? What does it mean to you? Not just saying I want to lose 30 pounds. I mean, everyone wants to lose weight right? We all want that. Or we all want more money and less debt. But underlying what we say in these situations is the true value of what that means to us. If I lose 30 pounds it means I will be able to run around with my grand children. If I lose 30 pounds it means I can leave the house without feeling embarrassed. If I lose 30 pounds I might actually start liking myself and stop beating myself up. Now we are really starting to tap in, so let’s look at the values in those goals a bit closer. If I lose 30 pounds it means I will be able to run around with my grand children. At the core of this is a desire to give to the people you love. So the value is ‘I need to take care of myself in order to give to others. Now there’s a great focus for you. That even makes a great daily affirmation, wouldn’t you agree?! ‘I need to take care of myself in order to give to others.’ Let’s look at the next one. If I lose 30 pounds it means I can leave the house without feeling embarrassed. At the core of this is a desire for social acceptance but the real value in this is that ‘I want to feel good in my own skin, Jedha Dening: Nutritionist & Health Counselor. clean 21:48 http://goodfoodeating.org/9206/strange-foods-goal-setting/ http://goodfoodeating.org/9206/strange-foods-goal-setting/#respond Mon, 22 Dec 2014 10:00:00 +0000 http://goodfoodeating.org/?p=9206 http://goodfoodeating.org/9206/strange-foods-goal-setting/feed/ 0 When I was growing up I was surrounded by strange and bizarre foods, let’s chat a bit about that and some goal setting ideas too. Here’s what we’ll cover: - Strange and bizarre foods Reflection and goal setting TRANSCRIPT When I was growing up I was surrounded by strange and bizarre foods, let’s chat a bit about that and some goal setting ideas too. Here’s what we’ll cover: Strange and bizarre foods Reflection and goal setting TRANSCRIPT  Hi there and thanks for joining me today for number 68 podcast. How are you? I hope you’re doing well. If you’re a regular listener you may have noticed that I’ve missed the past couple of weeks with podcasting. I’ve just come back from 2 wonderful holidays, which has been very exciting because I can’t remember the last time I took a holiday. I spent a week with my mum and sister. It was the first time we’d ever gone away together and it was absolutely fantastic, a great bonding experience and we are all now feeling closer and more connected! I also took a short trip with my family, my 3 kids, my partner and my daughters boyfriend. We all went away for 4 days on a beach trip to meet up with my extended family for a big Xmas get together. I’ve got a big family on my mum’s side and we try to do this every few years, all the aunties, uncles and cousins get together. Well, it’s been a while since everyone caught up, maybe 5 years so it’s just been great to catch up with everyone this year. To be honest I’m not much of a Xmasy person but one thing I do love is spending time with the people I love because that’s what’s most important. We don’t do presents or even put up Xmas decorations, we just spend time together, and of course eat some good food. I hope you’ll be having lots of fun times, sharing time with loved ones, and even taking some holidays yourself in this last part of the year as well. I know for many people it tends to get stressful and for many people going to see family even seems like a burden. I know it’s hard but you don’t have to do anything you don’t want to do, so choose to do your own thing if that makes you happier. That’s what we did a few years back. We don’t see family on Xmas, it’s a very quiet day for us. We sometimes have the kids over if they are around, but they are often working on Xmas these days. So this year it’s just me and my partner and we’ll be having a very quiet day. That’s not to everyone’s taste either, some people love Xmas so if that’s you then thoroughly enjoy it. The most important thing is that no matter what you are doing, enjoy it! I did enjoy my time away with family and it brought back some great memories. And I was just sitting here today thinking about a wonderful woman who is no longer in my life but instead of keeping it to myself I thought I’d share a tribute to her, and that person is my Nanna. My Nanna was a wonderful lady, looked after me most of the time when I was young and I’ve got a story to share that includes some weird and wonderful stuff and I’d love to hear about your experiences too if you care to share them. My Nanna and Grandad were from England and Ireland, came over here (Australia) when my Mum was 10 years old. They were real Aussie battlers, a low income family with 6 kids but they worked hard and really did quite well for themselves, lived a comfortable life. My Nanna was a great cook and had an amazing vegetable garden too. Maybe that’s where I got my passion for food, cooking and vegetables. In fact I think it is what inspired me in many ways to love cooking early on. She’d ALWAYS be in the kitchen making something, probably why she also struggled with her weight so much. She did LOVE to eat and hated wasting any food! Sometimes she’d make sweets and cakes that were divine. She’d make homemade chocolates for gifts. She’d bake up the best stews and soups. And she could make a killer baked dinner with yorkshire puddings to die for. But she would always have weird and wonderful things cooking too. Things like cows tongue Or some pigs feet She’d also cook tripe, which is the stomach lining (I think) And if she could find some weird and wonderful delicacy believe me she would try it! Jedha Dening: Nutritionist & Health Counselor. clean 15:49 http://goodfoodeating.org/8371/health-benefits-of-raw-honey/ http://goodfoodeating.org/8371/health-benefits-of-raw-honey/#respond Fri, 28 Nov 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8371 http://goodfoodeating.org/8371/health-benefits-of-raw-honey/feed/ 0 If you are going to choose a natural sweetener, then raw honey is about the best option you can choose and in this podcat you'll learn all about the health benefits of raw honey. Including: - Some interesting facts about bees What is raw honey? If you are going to choose a natural sweetener, then raw honey is about the best option you can choose and in this podcat you'll learn all about the health benefits of raw honey. Including: Some interesting facts about bees What is raw honey? The benefits of propolis and bee pollen And a comparison between regular honey and raw honey TRANSCRIPT     Jedha Dening: Nutritionist & Health Counselor. clean 8:55 http://goodfoodeating.org/6898/habits-of-healthy-people-part-1/ http://goodfoodeating.org/6898/habits-of-healthy-people-part-1/#respond Fri, 21 Nov 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6898 http://goodfoodeating.org/6898/habits-of-healthy-people-part-1/feed/ 0 What are the habits of healthy people? Well they would be habits that make us more effective so I've taken inspiration from Stephen Covey's book, The 7 Habits Of Highly Effective People' and we will translate those into habits of healthy people. What are the habits of healthy people? Well they would be habits that make us more effective so I've taken inspiration from Stephen Covey's book, The 7 Habits Of Highly Effective People' and we will translate those into habits of healthy people. In t... Jedha Dening: Nutritionist & Health Counselor. clean 16:45 http://goodfoodeating.org/8261/information-on-type-2-diabetes/ http://goodfoodeating.org/8261/information-on-type-2-diabetes/#respond Fri, 14 Nov 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8261 http://goodfoodeating.org/8261/information-on-type-2-diabetes/feed/ 0 This podcast is in honour of World Diabetes Day and covers some important information about type 2 diabetes in particular. Here's what we cover: - The difference between type 1 and type 2 diabetes Why we all need to know more about type 2 diabetes This podcast is in honour of World Diabetes Day and covers some important information about type 2 diabetes in particular. Here's what we cover: The difference between type 1 and type 2 diabetes Why we all need to know more about type 2 diabetes ... Jedha Dening: Nutritionist & Health Counselor. clean 21:28 http://goodfoodeating.org/8351/pumpkin-health-benefits/ http://goodfoodeating.org/8351/pumpkin-health-benefits/#respond Fri, 07 Nov 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8351 http://goodfoodeating.org/8351/pumpkin-health-benefits/feed/ 0 Pumpkin has many health benefits and that's what this short food facts podcast is all about. We'll cover: - Pumpkin's amazing nutrient profile It's antioxidant power How it can help mood and energy How it improves immunity and helps reduce inflamm... Pumpkin has many health benefits and that's what this short food facts podcast is all about. We'll cover: Pumpkin's amazing nutrient profile It's antioxidant power How it can help mood and energy How it improves immunity and helps reduce inflammation And it's amazing benefits for eyesight! Extra Resources My favourite recipes from Good Food Eating Morrocan chicken and pumpkin salad 4 ingredient pumpkin soup Pumpkin chicken curry Crockpot chicken pumpkin laksa Jedha Dening: Nutritionist & Health Counselor. clean 8:02 http://goodfoodeating.org/8375/long-term-weight-loss-tips/ http://goodfoodeating.org/8375/long-term-weight-loss-tips/#respond Fri, 31 Oct 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8375 http://goodfoodeating.org/8375/long-term-weight-loss-tips/feed/ 0 You're not alone if you struggle with weight loss, we all do! It's something we have to manage on an ongoing basis and it's made all the more difficult by the environment that we live in. In today's podcast we’ll be sharing some long term weight loss ... You're not alone if you struggle with weight loss, we all do! It's something we have to manage on an ongoing basis and it's made all the more difficult by the environment that we live in. In today's podcast we’ll be sharing some long term weight loss ... Jedha Dening: Nutritionist & Health Counselor. clean 22:15 http://goodfoodeating.org/8397/4-strategies-to-deal-with-stress/ http://goodfoodeating.org/8397/4-strategies-to-deal-with-stress/#respond Fri, 24 Oct 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8397 http://goodfoodeating.org/8397/4-strategies-to-deal-with-stress/feed/ 0 Stress is a silent killer because it can filter into our lives and have both mental and physical impacts. So in this podcast we'll have chat about stess and cover 4 effective strategies to deal with stress. Stress is a silent killer because it can filter into our lives and have both mental and physical impacts. So in this podcast we'll have chat about stess and cover 4 effective strategies to deal with stress. The 4 things we'll cover on this podcast are: How being proactive makes a difference The difference between your circle of influence and your circle of concern and why that matters The importance of sleep and a few supplements that can help Eating well Extra Resources Supplements for Sleep Phosphaidyl Serine - If you have trouble with restless sleep or waking up in the middle of the night it helps restore cortisol patterns to normal. Cortisol is our key stress hormone and its cortisol that is often be responsible for those erratic sleep patterns because under stress it moves out of its natural pattern. Valerian - is great if you have trouble getting to sleep because it acts as a natural sedative. Magnesium - a generally good overall muscle and mind relaxant. Looking for some fast meals? Check out this list of 15-minute meals // // ]]> Amazon.com Widgets TRANSCRIPT Today I wanted to talk about a topic that I’m sure we can all relate to and that is stress. I know I have covered stress in a previous podcast but I wanted to talk about it again because stress is a BIG issue for many people, including myself at times. It’s an unfortunate truth that many of us are way too stressed these days and it’s even more unfortunate that things like adrenal fatigue or even other health issues can be an end point of too much stress and trust me; that’s not a place any of us want to end up if we can help it. That’s why it’s a good idea to be aware when you are under stress and put a few simple things in place to help manage it better. It’s really a strange thing though because when we are going through times of stress or we have more stress in our lives than usual, we sometimes don’t have the ability to recognise we are in fact under stress. Or when a stress passes, we realise how much that ‘something ‘has’ been a pressure on us. I was talking with my Mum about this recently because we’d both had some extra stress. I have just come out of a stressful time, with finishing my Masters. And it wasn’t until after I submitted than paper that I suddenly felt exhausted. Have you felt like that before? Sometimes it’s like your body and mind just keeps on going while it has to and then when you finally get that holiday you get sick and feel exhausted. For me, this was one of those instances where there was a whole build up to the end, and just letting go was lie, phew I can finally breathe again. I hadn’t realised how much pressure there was until those final weeks and looking back now it was pretty intense. Thankfully I took a few days to myself, the first day was a much needed movie marathon spent on the couch. I love having those sometimes. Then I took myself off to have some acupuncture, which I find very therapeutic, and I had hot baths and slept in for a few days. I think when we can recognise what we need and allow ourselves to have that, it’s a very good thing. But I know it’s not always that easy either. However, the unfortunate truth is that in today’s modern world none of us are totally immune to stress because we are simply surrounded by it all the time. And like I said, sometimes we don’t even recognise just how much stress we are under and it can start coming out in other ways. That’s what happened to my Mum recently. Her whole body broke out in these rashes and sores and she couldn’t figure out why. But after digging into it a bit she just realised that work had been a huge source of stress for her and she was going to have to do something about it. That’s the interesting thing about our body’s and health, is that sometimes things can seem so very unrelated. You might not think that something that comes out on your skin is related to stress and emotions but it can be. Jedha Dening: Nutritionist & Health Counselor. clean 15:34 http://goodfoodeating.org/8224/what-not-to-eat/ http://goodfoodeating.org/8224/what-not-to-eat/#respond Fri, 17 Oct 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8224 http://goodfoodeating.org/8224/what-not-to-eat/feed/ 0 In today's podcast we've got a Q&A topic session covering a few interesting things I'm sure you will find interesting. We cover: - Are eggs okay to eat if you are a diabetic? And what about alcohol? Are fish oils, calamari oil, krill oil, In today's podcast we've got a Q&A topic session covering a few interesting things I'm sure you will find interesting. We cover: Are eggs okay to eat if you are a diabetic? And what about alcohol? Are fish oils, calamari oil, krill oil, hemp oil ... Jedha Dening: Nutritionist & Health Counselor. clean 13:24 http://goodfoodeating.org/8024/what-does-inflammation-mean/ http://goodfoodeating.org/8024/what-does-inflammation-mean/#comments Fri, 10 Oct 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8024 http://goodfoodeating.org/8024/what-does-inflammation-mean/feed/ 8 In today's podcast we cover some more info about one of my favourite topics, inflammation! We cover: - How inflammation is related to many conditions other than arthritis What inflammation is and how it occurs What we can do to reduce inflammation In today's podcast we cover some more info about one of my favourite topics, inflammation! We cover: How inflammation is related to many conditions other than arthritis What inflammation is and how it occurs What we can do to reduce inflammation The foods to focus on to get started on the right track   Get Involved In The Challenge! Leave Your Comments at The End of The Post :) TRANSCRIPT Hello and welcome back to episode #60 of the GFE podcast. On today’s podcast we are going to dig into the topic of inflammation again and answer a question that I received recently. ‘What is inflammation exactly?’ so we’ll be digging into that shortly. So here we are at Number #60 of the GFE Podcast and for some reason that feels like another milestone to me. When I first contemplated getting this podcast going, it was just that, contemplation. I think it took me about a year or so before I actually got around to putting it into action so it’s great to get 60 episodes in and say that I really enjoy doing these podcasts. What I love about it the most is hearing from you, that inspires me to keep going because I know that you are driving to work listening and soaking up information to inspire and motivate yourself into positive action. Or you might listen at the gym, on your walk, or wherever you may be. I think that podcasts are a wonderful medium for us to connect. So thanks for being involved and I can assure you we’ve got plenty more to come. It probably feels like a milestone to me because I’ve just finished another milestone as well, the completion of my Masters thesis. It’s such an awesome feeling to get to those milestones, things you work towards and achieve. I also got some great news. I submitted an abstract of my research to one of the big nutrition conferences and I got selected to do a presentation of my work at the conference in November. I actually didn’t think I would because there were around 200 abstracts submitted, but I got a very nice surprise when I received the email. Actually I was more than excited, and I can’t wait to go and present it. The great thing is I’m hoping to meet some other great researchers at the conference and I intend to interview some of them while I’m there because I would love to share some of the latest nutrition research and knowledge with you. So you can look forward to hearing some of those interviews later this year and I’ll also be sharing my experiences and journey to the conference. We’ve also got some other exciting things coming up for Good Food Eating, I mentioned we’ll be opening the Good Food Eating Virtual Nutrition School on the 26th October so I’m really excited about that as well. This is another thing I’ve been wanting to bring to life for a very long time so I’m looking forward to sharing more info about that very soon. We are also going to be starting a new video podcast soon that is going to show you how to cook certain things and also how to choose and swap out foods for other things. I think there are just some things that need to be visual so we have decided to make a short weekly video podcast and it will also be available in itunes, so I will let you know about that when it becomes available so you can subscribe to that as well. Anyway, that’s enough about what’s going on this side of town, let’s dig into today’s topic of inflammation. So what is inflammation exactly? That’s a great question because when I mention the word inflammation people commonly think of arthritis or maybe back pain but it’s not something we think could be related to food, or depression, or weight gain, or type 2 diabetes, or cancer, or heart conditions, or various other conditions, right? That’s because we are all aware that arthritis is an inflammatory condition, it’s pretty common and most of us are aware of it. Where as the concept of inflammation being involved in the development of many conditions is not commonly talked about. Jedha Dening: Nutritionist & Health Counselor. clean 17:14 http://goodfoodeating.org/8221/how-to-start-a-diet/ http://goodfoodeating.org/8221/how-to-start-a-diet/#respond Fri, 03 Oct 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8221 http://goodfoodeating.org/8221/how-to-start-a-diet/feed/ 0 If you're tired of starting a new diet over and over again then this podcast is for you because there are a few great tips to help you start a diet and stick to it. Here's what you'll learn: - A simple recipe for success If you're tired of starting a new diet over and over again then this podcast is for you because there are a few great tips to help you start a diet and stick to it. Here's what you'll learn: A simple recipe for success How to start thinking to guarantee success Why it's important to focus on where you are now Why most diets fail 3 simple steps to take first TRANSCRIPT How many diets have you tried? I’d like to ask you this question because what I’ve found with many people I talk to is that they have tried many different diets in their lifetime, from weight watchers, to the soup diet, to the shake diet, or whatever other shiny name the next diet might come under. If you’re sitting there nodding your head and trying to count how many, then you’re not alone. For some people this goes back to early teenage years, which is quite a scary thing don’t you think? How much success have you had with these diets? Over that time you’ve probably experienced some successes and also failed a few times too. But for the times you did experience success how long has it lasted? Stories from the many people I talk to tell me it doesn’t last that long. Have you lost weight only to gain it all back again, plus some? It’s a common thing and there are even research studies to back this up and show that most people who follow a ‘diet’ program usually gain it all back. So today I thought we’d talk about how to start a diet and stick to it. Look I get emails from people every day, I also work with clients on this stuff and I know losing weight is something that most of us want and yet for some reason we just keep gaining, or we can’t get started, or it just doesn’t stick long enough for us to make any progress. This dieting cycle can be very self defeating and lead to self beating, disappointment, frustration, self criticism, and constantly feeling like a total failure because you’ve given up on yourself again and you’re back where you started! In the end this cycle leads you nowhere and you’re left going around in circles and still wishing you could change it. You’re left searching for another ‘diet’ solution because you really want to lose weight and feel great about your life. Well let me ask you a question? Are you tired of starting your diet over & over & over again? If the answer is YES then YOU CAN CHANGE IT! I’ll be sharing a few tips in just a moment but before we delve into that I just wanted to briefly mention that we will be opening the Good Food Eating virtual Nutrition School on 26th October. As the name suggests it is virtual, meaning it’s an online nutrition school and community that will help to make it easier for you to reach your goals whether they be weight loss, reducing inflammation, regulating your blood sugars, cooking and preparing meals, or just eating healthier. We are going to have online classes and workshops to help you with loads of stuff. So I just wanted to make a brief mention of it and I will tell you more about it when we get a bit closer to the date. I’ll also be holding some free webinars to give you a tour and tell you all about what’s inside the Good Food Eating virtual Nutrition School. For now let’s get back to the very important question. Are you tired of starting your diet over & over & over again? If the answer is YES then YOU CAN CHANGE IT! You absolutely can! Here’s the simple recipe for success: When you can stop ‘dieting’ and find one plan that is going to suit you as a long term lifestyle plan, then you can take small steps every day to adjust the diet to your eating style and keep working toward overall improvements. This is the key to successful weight loss, improved health and a life that’s free from the ‘diet’ stress. So the first step in starting a diet is to stop thinking it’s a diet! Our diet is simply what we eat on a daily basis. It is not something we ‘go on’ for a while like many of us have been led to believe. I know you’re an intelligent, Jedha Dening: Nutritionist & Health Counselor. clean 19:48 http://goodfoodeating.org/8232/stress-and-emotional-eating/ http://goodfoodeating.org/8232/stress-and-emotional-eating/#respond Fri, 26 Sep 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8232 http://goodfoodeating.org/8232/stress-and-emotional-eating/feed/ 0 Emotions rule all of our behaviours, particularly when it comes to food. And if you are like many other people, stress often leads to emotional eating, stress eating and binge eating habits you'd rather not have. So in this podcast we cover: - Emotions rule all of our behaviours, particularly when it comes to food. And if you are like many other people, stress often leads to emotional eating, stress eating and binge eating habits you'd rather not have. So in this podcast we cover: The kinds of effect emotions and demands have on us (including myself) How to put your emotions into perspective How to go from unconscious autopilot action to conscious positive action 3 steps to overcoming emotional eating and changing habits   TRANSCRIPT Hello and welcome back to the GFE podcast. I just wanted to say that I really appreciate that you take the time out of your day to listen to this podcast and I hope you take some of the things you learn and put them into practice in your daily life. That’s the whole point of doing these podcasts is to share information that helps empower and inspire you to live a healthier and happier life. To me those are 2 very important things though I’m sure you will agree that they are not the easiest things to achieve when we live in an environment that is relatively unhealthy and influences us otherwise. That’s why we need to have constant reminders all the time, things such as good podcasts, support groups, even facebook pages that we follow. Everything we surround ourselves with acts as a reminder of our goals and brings our actions back into alignment with what we want because it’s very easy to stray. I hope you’ve had a good week. My week has been a bit up and down. Now that I’m getting very close to submitting my thesis I had a minor crisis of thinking it wasn’t good enough and I worked myself up into a bit of a state over a couple of days but it was really over nothing. After having a good talk to myself about the internal pressure and expectation I was putting on myself I calmed myself down. It probably didn’t help that it was that time of the month, sorry to get personal, but I wanted to share this to demonstrate the types of influences that are constantly coming up in our lives that drive our emotions and behaviours. Hormones drive many of our behaviours, for us women we have good months and bad months. Admittedly this month was a bad one for me hormonally, most likely due to a bit of additional stress. But it’s also interesting that we often put these massive, massive expectations on ourselves and all this extra pressure that really isn’t necessary. Have you done that before? Or perhaps you’re doing it now? Although stress often does get sparked from external events, the way we react to the stress is an internal issue and it is something we can have an influence on. I could have kept going down that negative spiral but I told myself to hang on a second. I used the power of awareness and a bit of self-reflection to stop and take a look at things, and this is something we often have to do. I asked myself: ‘What was I really stressing about and why was I putting all of these additional expectations on myself? ‘ Of course there is good reasoning behind it in one way. I want to go on with future studies to get a PhD, so having high marks works to my advantage in finding a good PhD project and supervisor… BUT at the end of the day with the things that I do I can only do my absolute best and that’s exactly what I’ve done the whole way with this thesis. I’ve put in more than 100% effort and the rest of the matter lies in someone else’s hands (the marker) and is out of my control. But if I do absolutely everything I can in my own circle of influence then all I need to focus on is getting it up to the final standard I was looking for and then submit it. Okay Jedha, breathe, you’ve got this. So I left it for a day, then went back to the paper and realized that I actually thought it was a great paper! I have to think that because it’s my work of course but I can let all of those feelings of anxiety go. But I tell you what, life is often like this for us on so many levels, wouldn’t you agree? Jedha Dening: Nutritionist & Health Counselor. clean 15:17 http://goodfoodeating.org/7936/simple-meal-planning-tips/ http://goodfoodeating.org/7936/simple-meal-planning-tips/#respond Fri, 19 Sep 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7936 http://goodfoodeating.org/7936/simple-meal-planning-tips/feed/ 0 This podcast is all about helping you get dinner on the table, so I'll be sharing some simple meal planning tips to help you get more organized. You'll also find a downloadable meal planning template below to hep get you started :) -   This podcast is all about helping you get dinner on the table, so I'll be sharing some simple meal planning tips to help you get more organized. You'll also find a downloadable meal planning template below to hep get you started :)   PODCAST TRANSCRIPT I was recently helping a client by designing them a meal plan because she happens to have a new job and just doesn’t have the time to plan. She also felt her health was slipping so having an easy meal plan was a great way to get her back on track without having to thin about it. And that’s what we are going to talk about today, meal planning and hopefully I’ll be able to provide some helpful practical tips on how to go about it. Are you a meal planner or do you just make things on the fly? I often set a plan because it saves money, saves time, saves stress, and stops you wandering off eating things you might not want to eat. How does it save money? You buy only what you need to make the meals, so there is much less food wastage, meaning you’re not throwing money in the trash. If you do have left over food items or things in the pantry you want to use up, then you can factor those into your meal plan and it saves you money. Also, if you stick to your list you stop making impulsive buys. Supermarkets often try to get us to make impulsive buys based on ‘specials’ but often we really don’t need or want those items. So keep your radars on and stick to the list because it really does save you money in the long run. Having a meal plan also saves you time, stress and wandering. Take a second to reflect on how much time you think about what you are going to have for dinner, or what you are going to take to work for lunch. If you don’t make a plan you have to think about it day in and day out and it takes time and energy. It can also lead to more stress if you’re left having to make decisions right at the last minute. Or you might go and grab take away because you’re feeling stressed and then you start beating yourself up because you didn’t eat as healthy as you’d like and so you become even more stressed. I think you get the picture and you’ve probably experienced these things yourself from time to time. But we don’t have to if we get into the habit of meal planning. So today I’ve got 10 meal planning tips to share that might help you get into a meal planning habit. 1. Make the time to plan Sounds like an obvious thing to mention but unless we take an hour or so to plan then the plan is never going to happen. Although planning does take time, I find in the long run it saves me time, energy, money and stress! I often do my shopping on Sunday mornings. In general I get up pretty early so I just spend time over a cup of tea and work out what the week might look like. You get better at it over time so just start somewhere, even if it’s just planning dinners at first. Schedule a time to do it. 2. Think about your weekly schedule I look at my diary while I’m making a meal plan because then I can make sure I have the right meals prepared for the right time. If I’m going to be home late on Tuesday, I certainly don’t want to be short on time to cook and have to prepare tomorrows meals as well. So on days like this I will often have stuff in the freezer that I get out in the morning and throw together with a salad. Or I’ll put on a crockpot meal and leave it cooking on low all day so dinner is done when I get home. If I have my weekly schedule available while meal planning I can then also plan the times during the week when I might spend a bit more time in the kitchen. 3. Batch cook Batch cooking is my saviour when it comes to sticking to and planning my eating schedule with my day to day living schedule. I usually make extra cooking time on Sundays and prepare extra things for freezing and for those days when time is short. I might do this again during the week once if need be and I always say if you’re going to spend time cooking then why just make one meal, Jedha Dening: Nutritionist & Health Counselor. clean 15:10 http://goodfoodeating.org/8133/changing-your-diet/ http://goodfoodeating.org/8133/changing-your-diet/#respond Fri, 12 Sep 2014 10:00:00 +0000 http://goodfoodeating.org/?p=8133 http://goodfoodeating.org/8133/changing-your-diet/feed/ 0 In this podcast we explore the concept of changing your diet. It's something we all want to do and yet for most of us it is one of the hardest things to do. I also share some inspiring health stories and talk about why it is so important to ask questi... In this podcast we explore the concept of changing your diet. It's something we all want to do and yet for most of us it is one of the hardest things to do. I also share some inspiring health stories and talk about why it is so important to ask questions of your health professionals. This podcast is definitely going to leave you feeling inspired and motivated to take some more healthy action. ENJOY!   TRANSCRIPT Welcome back to the GFE podcast, this is episode #56. If you’ve been thinking it might have been a while between podcasts you’d be right, it’s been almost 2 weeks since I recorded the last podcast. With just a few weeks to go until deadline I’ve been super busy finishing my thesis and last week I just needed to put my head down and get really stuck into some solid writing so I simply had to prioritize my time, which we all have to do sometimes. But I’m happy to say that it was a very productive week and the paper is now shaping up nicely, which makes me feel a lot more comfortable because I’m on track to my deadline. I was in the habit of recording these podcasts on Sunday BUT I’ve also been rearranging my week a little so that I can get a bit more downtime on the weekends. So instead of the podcast coming out early in the week, the podcast will now be going out on Friday each week instead. That way I can do my recording during my working week and take some well deserved relaxation time on the weekends. Do you look at your own schedule and try to do this sometimes? I find it a really important thing to do because often we’ll get stuck in a bit of a loop not realizing that we could be more productive with our time. And when we are stuck in a loop we might begin to feel a little frazzled or low on energy, or maybe a little irritated, at least I can find myself feeling that way at times and I know it’s a bit of an alarm bell to change something. So I’ve changed a few things around lately. As I said I’ve rearranged my schedule so that I can be more productive during my working week. I’ve added more exercise into my life the past few weeks. Although I do always try to go walking or riding daily, I’ve now added in a few gym workouts a week, and on the off days have allocated one hour a day to do my walk or ride. Personally I find exercise is an energizing activity, though sometimes it’s the hardest thing to get into the habit of doing. But after sitting writing a paper and working a lot in front of the computer it feels great to get the body moving. Most importantly what I’ve don from rearranging things is I’ve scheduled in some relaxation and fun time for myself instead of working 24/7 – yes I can be guilty of that at times. But not anymore, I’m sure you’ll agree that there are ALWAYS a million things to be done but we do need time for ourselves. So I am saving the weekends for relaxation and fun. I’ll probably be out in the garden, which is still doing something but it’s another thing I find relaxing. I think with our busy lifestyles today it is important to reevaluate our routine sometimes otherwise you can just go on and on. I’ve done that before and it can lead you to places you might not want to be. So if you feel a bit flat, low on energy, irritated, or like you are treading water, I’d encourage you to just take a look at things a little closer. Try to identify what’s working and what’s not and then change your routine. Just do things a bit differently and make sure there is YOU time in that routine. Of course when we decide to change things we also have to commit to doing them and this can take a few weeks to get into a new flow. We are creatures of comfort and routine with many things in our life, but we can change things if we really want to. So just start somewhere and see if you can get some energy moving in a different direction for yourself and if you do, please come and share it with me because I’d love to hear about what you’ve changed or what you are working on changing right now. Jedha Dening: Nutritionist & Health Counselor. clean 22:58 http://goodfoodeating.org/7932/glucose-sucrose-fructose/ http://goodfoodeating.org/7932/glucose-sucrose-fructose/#respond Mon, 25 Aug 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7932 http://goodfoodeating.org/7932/glucose-sucrose-fructose/feed/ 0 In this episode of the GFE podcast we get into the difference between glucose, sucrose, and fructose, talk about their metabolic pathways and dig into the topic of high fructose corn syrup as well. By the end of the podcast you will be more informed a... In this episode of the GFE podcast we get into the difference between glucose, sucrose, and fructose, talk about their metabolic pathways and dig into the topic of high fructose corn syrup as well. By the end of the podcast you will be more informed about the differences and why choosing glucose foods is better for your health than too many foods with fructose. Jedha Dening: Nutritionist & Health Counselor. clean 13:27 http://goodfoodeating.org/7625/what-should-i-eat-for-breakfast/ http://goodfoodeating.org/7625/what-should-i-eat-for-breakfast/#respond Mon, 18 Aug 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7625 http://goodfoodeating.org/7625/what-should-i-eat-for-breakfast/feed/ 0 Our Q&A podcasts are always popular and they are something that I enjoy doing as well. We've got a new feature where you can actually leave a recorded voicemail question. Click here and you can leave a voicemail in 3 simple steps and have your questio... Our Q&A podcasts are always popular and they are something that I enjoy doing as well. We've got a new feature where you can actually leave a recorded voicemail question. Click here and you can leave a voicemail in 3 simple steps and have your question featured on one of the GFE Podcasts. We’ve got a variety of questions to cover today in this podcast including: What should I eat for breakfast? Will I lose weight and feel better with a paleo diet Some tips on reducing inflammation in the hands And a question about adrenal fatigue and hormones   Jedha Dening: Nutritionist & Health Counselor. clean 21:12 http://goodfoodeating.org/7720/is-butter-or-margarine-a-healthier-choice/ http://goodfoodeating.org/7720/is-butter-or-margarine-a-healthier-choice/#respond Tue, 12 Aug 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7720 http://goodfoodeating.org/7720/is-butter-or-margarine-a-healthier-choice/feed/ 0 In todays short food facts podcast we answer the question: Is butter or margarine a healthier choice. What you'll get are a few of the facts and then you can decide for yourself. I already know what my choice is, so what do you think? - In todays short food facts podcast we answer the question: Is butter or margarine a healthier choice. What you'll get are a few of the facts and then you can decide for yourself. I already know what my choice is, so what do you think? Extra Resources Here are a couple of videos on the manfacturing processes of butter and margarine. Here is a video showing the modern processing of butter Here are a couple of videos regarding margarine. The first one is about how the processing changes the structure of margarine. This second video is the modern processing technique (about 1.5 minutes into the video). Jedha Dening: Nutritionist & Health Counselor. clean 10:14 http://goodfoodeating.org/7624/adrenal-fatigue-commonly-asked-questions/ http://goodfoodeating.org/7624/adrenal-fatigue-commonly-asked-questions/#respond Wed, 06 Aug 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7624 http://goodfoodeating.org/7624/adrenal-fatigue-commonly-asked-questions/feed/ 0 Adrenal fatigue is a stress condition that affects many more people than is currently diagnosed. In fact there are a lot of people who suffer but have no idea their ill health is related to poor adrenal function or stress. Adrenal fatigue is a stress condition that affects many more people than is currently diagnosed. In fact there are a lot of people who suffer but have no idea their ill health is related to poor adrenal function or stress. So in this podcast we talk about the 10 most commonly asked questions about adrenal fatigue. If you have a question about it yourself, please submit your question here for our next Q&A podcast. Here are the 10 questions we are going to cover in this podcast: What is adrenal fatigue? Why has my doctor not treated me for this? What are the symptoms? What causes it? Is there a cure?  What tests should I have done? What are some good first steps to get started? Can I still exercise with adrenal fatigue? What supplements should I take ? Is there an adrenal fatigue diet? Ready to dive in? I hope you enjoy it and be sure to see the extra resources and links below :) EXTRA RESOURCES & LINKS 4 self tests for adrenal fatigue What tests should I get for adrenal fatigue? - We covered some of this in the podcast but you might like to read about it here also Is magnesium good for adrenal fatigue  The Good Food Eating eBooks & Programs related to adrenal fatigue   If you are looking for a self paced solution to get your diet and lifestyle on track, then check out the Adrenal Fatigue Handbook & Meal Plans Guide. It's got everything you need to get headed in the right direction. Click here to see what's inside If you are needing some individual help to navigate the path back to health, then I'd love to work with you one on one to create the change you deserve. Positions for this program are currently full but will be open again soon. Please click here to register your interest for the next intake Jedha Nutritionist & Health Coach Jedha Dening: Nutritionist & Health Counselor. clean 24:09 http://goodfoodeating.org/7432/weight-loss-success-tips/ http://goodfoodeating.org/7432/weight-loss-success-tips/#respond Tue, 29 Jul 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7432 http://goodfoodeating.org/7432/weight-loss-success-tips/feed/ 0 For the past month or so we’ve had a Tuesday feature here at the GFE website called Tuesday Transformation. The Tuesday Transformation series is where real people have been sharing inspirational stories with us and so far we’ve had some absolutely amaz... For the past month or so we’ve had a Tuesday feature here at the GFE website called Tuesday Transformation. The Tuesday Transformation series is where real people have been sharing inspirational stories with us and so far we’ve had some absolutely amazing stories. Many of these stories have been weight loss success stories with people losing up t0 200lbs/95kgs!! So in this podcast I share some of the highlights of these stories, some of the powerful insights and tips that these wonderful people shared. Here is what you will discover in this podcast: The importance of putting yourself first Tips on making a mindset shift How to practice self accountability Why yo-yo dieting doesn't work and what does work Tips on getting real with yourself and overcoming denial How planning can help you achieve more Finding your want power And 9 key tips for weight loss success I know you will find LOADS of inspiration and motivation in this podcast to help you go that one step further. Enjoy! Want to Read the Whole Stories? Tammy 110lbs/50kg - read it here Jen who’s lost 100 punds,/45.5kg - read it here Audrey 64 pounds/29kg - read it here Marge loses a whopping 212lbs/ 96.5kg - read it here Lorna 50 pounds /23kg with a mission to lose 50 more - read it here and Karen who lost 30kgs/66lbs in the first 5 months this year - read it here Jedha Nutritionist & Health Coach Jedha Dening: Nutritionist & Health Counselor. clean 27:44 http://goodfoodeating.org/7174/inflammation-faq/ http://goodfoodeating.org/7174/inflammation-faq/#respond Mon, 21 Jul 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7174 http://goodfoodeating.org/7174/inflammation-faq/feed/ 0 It's episode number 50 of the GFE podcast and today we've got some questions about inflammation and some updates on all things happening at GFE. We'll cover: - GFE updates What causes inflammation Can you get a test for inflammation It's episode number 50 of the GFE podcast and today we've got some questions about inflammation and some updates on all things happening at GFE. We'll cover: GFE updates What causes inflammation Can you get a test for inflammation What can I take for inflammation Why anti-inflammatories might be harming your health Best natural supplements for inflammation Turmeric is it beneficial A simple tea that can help reduce inflammation Want more info about inflammation? Click here to read the Inflammation 101 article, it's got loads of valuable and helpful stuff. Jedha Nutritionist & Health Coach Jedha Dening: Nutritionist & Health Counselor. clean 26:52 http://goodfoodeating.org/7173/tips-to-relieve-stress/ http://goodfoodeating.org/7173/tips-to-relieve-stress/#comments Mon, 14 Jul 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7173 http://goodfoodeating.org/7173/tips-to-relieve-stress/feed/ 2 Today I wanted to talk about a topic that I’m sure we can all relate to and that is stress. Stress is a big issue for many in today’s modern world none of us are totally immune to stress because we are simply surrounded by it all the time. Today I wanted to talk about a topic that I’m sure we can all relate to and that is stress. Stress is a big issue for many in today’s modern world none of us are totally immune to stress because we are simply surrounded by it all the time.  So in this podcast we'll share:7 tips to recognise stress so you can avoid burn out and total fatigueAnd we'll follow that with sharing 7 tips to relieve stress so you can start dealing with it better. What are your experiences with stress or maybe you have some more tips to deal with it more effectively?If you do we'd love to hear about it so please leave your comments below and we can chat more about it.Jedha Nutritionist & Health Coach Jedha Dening: Nutritionist & Health Counselor. clean 23:43 http://goodfoodeating.org/7172/is-aspartame-bad-for-you/ http://goodfoodeating.org/7172/is-aspartame-bad-for-you/#respond Mon, 07 Jul 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7172 http://goodfoodeating.org/7172/is-aspartame-bad-for-you/feed/ 0 In this short food facts podcast we explore whether aspartame is good or bad for you.Here's what we cover:What is aspartameThe history of aspartameWhat consumers think of aspartameSome of the reported side effects of aspartameWhat some of the research ... In this short food facts podcast we explore whether aspartame is good or bad for you.Here's what we cover:What is aspartameThe history of aspartameWhat consumers think of aspartameSome of the reported side effects of aspartameWhat some of the research has to say about aspartameDoes aspartame help weight loss or prevent itSee you next weekJedhaNutritionist & Health Coach  Jedha Dening: Nutritionist & Health Counselor. clean 10:28 http://goodfoodeating.org/6900/healthy-food-choice/ http://goodfoodeating.org/6900/healthy-food-choice/#respond Mon, 30 Jun 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6900 http://goodfoodeating.org/6900/healthy-food-choice/feed/ 0 We are led to believe that the choice is ours, food companies will argue that as consumers we have adequate knowledge and skills to make informed choices, but do we really?Is food choice really up to us?That's what we are going to talk about in this po... We are led to believe that the choice is ours, food companies will argue that as consumers we have adequate knowledge and skills to make informed choices, but do we really?Is food choice really up to us?That's what we are going to talk about in this podcast today.We'll cover:Some facts about food industry and what goes on behind the scenesSome psychological aspects of research on food choice2 different types of food choice decision makingThe crisis we're in, where we've headed, and what we might do about itWhy it's not your fault that you're lacking in will powerHow you might start thinking more about your food choiceAnd moreHope you enjoy it. Jedha Dening: Nutritionist & Health Counselor. clean 24:10 http://goodfoodeating.org/7146/what-are-cruciferous-veggies-and-health-benefits/ http://goodfoodeating.org/7146/what-are-cruciferous-veggies-and-health-benefits/#respond Mon, 23 Jun 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7146 http://goodfoodeating.org/7146/what-are-cruciferous-veggies-and-health-benefits/feed/ 0 Cruciferous vegetables provide sooo many amazing health benefits and in this short food facts podcast we'll learn all about them.Including:What they areWhy they are so wonderfulSome of the significant health benefitsHow they are good for usWhy someone ... Cruciferous vegetables provide sooo many amazing health benefits and in this short food facts podcast we'll learn all about them.Including:What they areWhy they are so wonderfulSome of the significant health benefitsHow they are good for usWhy someone with hypothyroid might need to avoid themAnd moreCruciferous Veggies Listbrocollicabbagekalebrussel sproutscauliflowerchinese cabbagewater cressradishturnipbok choy Jedha Dening: Nutritionist & Health Counselor. clean 10:50 http://goodfoodeating.org/7075/cooking-with-olive-oil/ http://goodfoodeating.org/7075/cooking-with-olive-oil/#respond Mon, 09 Jun 2014 10:00:00 +0000 http://goodfoodeating.org/?p=7075 http://goodfoodeating.org/7075/cooking-with-olive-oil/feed/ 0 This podcast has some very interesting listener questions to cover including:Tips on how to gain weight healthilyCooking with olive oil - is it safeWhat types of vegetables make the best source of carbsIs there one colour of vegetable that is better th... This podcast has some very interesting listener questions to cover including:Tips on how to gain weight healthilyCooking with olive oil - is it safeWhat types of vegetables make the best source of carbsIs there one colour of vegetable that is better than anotherWhy don't you see organ meats included in many recipesWater intake and fruit and veggie consumptionSo there's lots of interesting stuff to cover and I hope you enjoy the podcast.Submit your own question to the podcast hereExtra ResourcesGuide to healthy carbohydratesGuide to healthy fatsHealth benefits of waterCanola oil, is it safePrevious podcasts  Jedha Dening: Nutritionist & Health Counselor. clean 19:59 http://goodfoodeating.org/6899/vegetarian-protein-sources/ http://goodfoodeating.org/6899/vegetarian-protein-sources/#respond Mon, 02 Jun 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6899 http://goodfoodeating.org/6899/vegetarian-protein-sources/feed/ 0 Today's episode of the podcast answers some listener questions. Remember if you've ever got a question you can submit it here.So what will we be covering today?Vegetarian protein sources and not being able to lose weightWhy a doctor might tell you not ... Today's episode of the podcast answers some listener questions. Remember if you've ever got a question you can submit it here.So what will we be covering today?Vegetarian protein sources and not being able to lose weightWhy a doctor might tell you not to take magnesiumAre grains okay to eatSugar, sugar, sugarWhat to do if you don't like too cook and you're tired and hungryThere are links to some more resources below as well :)RESOURCESRead more about magnesium and hypermagnisemia hereGuide to healthy carbohydratesFast Easy meal ideas - 15 minute meals and crockpot ideasFast grabable meals from the grocery store Jedha Dening: Nutritionist & Health Counselor. clean 23:02 http://goodfoodeating.org/6758/insulin-and-insulin-resistance/ http://goodfoodeating.org/6758/insulin-and-insulin-resistance/#comments Mon, 26 May 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6758 http://goodfoodeating.org/6758/insulin-and-insulin-resistance/feed/ 2 In last weeks podcast we talked about sugar, and in this weeks podcast we cover an important topic related to sugar and carbohydrates, and that is insulin and insulin resistance.I'll let you listen to it to find out what these two things are all about. In last weeks podcast we talked about sugar, and in this weeks podcast we cover an important topic related to sugar and carbohydrates, and that is insulin and insulin resistance.I'll let you listen to it to find out what these two things are all about. And look below for a few more podcast resources related to this topic :)While you're here, help spread the word and pin these images :) RESOURCESPodcastsIs sugar always bad for youSimple and complex carbsInteresting facts about fat cellsDealing with sugar cravingsDo you have insulin resistance? Issues with insulin and high blood sugar? Or type 2 diabetes?If you've got questions or something to add to the conversation, please leave your comments below, I always love hearing from you :) Jedha Dening: Nutritionist & Health Counselor. clean 21:32 http://goodfoodeating.org/6757/is-sugar-always-bad-for-you/ http://goodfoodeating.org/6757/is-sugar-always-bad-for-you/#comments Mon, 19 May 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6757 http://goodfoodeating.org/6757/is-sugar-always-bad-for-you/feed/ 2 It's a good question isn't it? Sugar is highly addictive, we love the taste and the pleasure of eating it BUT is it bad for us? And is it always bad? One thing I know is that most people struggle with sugar and carb cravings and cave into the temptati... It's a good question isn't it? Sugar is highly addictive, we love the taste and the pleasure of eating it BUT is it bad for us? And is it always bad? One thing I know is that most people struggle with sugar and carb cravings and cave into the temptations of sugar. It's not surprising because as human beings we do have an innate liking for sugar, it's just a natural taste preference we have. However sugar was not always so easily available to us. In our modern food supply we have access to it 24/7 and that often leads us to eat it 24/7. At the end of the day this is not such a great thing. You can listen to the podcast and get the whole inside scoop and after you're done, head back here and leave your comments and thoughts on this thread :) Extra Resources The two researchers I spoke about Dr Robert Lustig - pediatric neuroendocrinologist - professional profile and list of studies - click here Eric Stice - Neuro Scientist - professional profile and list of studies - click here A few interesting videos and TV series Dr Robert Lustig - The Bitter Truth Dr Robert Lustig - His great You Tube Series about The Skinny on Obesity 60 Minutes episode on sugar Catalyst episode on sugar Quitting Sugar Resources How to manage sugar cravings - another podcast with a cheat sheet you can download Jedha Dening: Nutritionist & Health Counselor. clean 26:52 http://goodfoodeating.org/6696/podcast-the-power-of-focus/ http://goodfoodeating.org/6696/podcast-the-power-of-focus/#respond Thu, 08 May 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6696 http://goodfoodeating.org/6696/podcast-the-power-of-focus/feed/ 0 Once upon a time I came across an acronym for focus: Follow One Course Until Successful. Since then it has become one of my most well used mottos and reminders in life. - In this podcast I share some of my insights around focus, Once upon a time I came across an acronym for focus: Follow One Course Until Successful. Since then it has become one of my most well used mottos and reminders in life. In this podcast I share some of my insights around focus, especially when it comes to putting healthy lifestyle habits into place. We also talk about weight loss, maintaining focus long term and loads of tips on taking action toward change. See you in the next podcast Jedha Jedha Dening: Nutritionist & Health Counselor. clean 14:11 http://goodfoodeating.org/6650/is-stevia-safe/ http://goodfoodeating.org/6650/is-stevia-safe/#comments Mon, 05 May 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6650 http://goodfoodeating.org/6650/is-stevia-safe/feed/ 2 Maybe you've been thinking about cutting back on sugar and wondering if stevia is safe and a good choice of sweetener. You're not alone, many people have questions about it so we've bundled up a few in this 'Food Facts' podcast, Maybe you've been thinking about cutting back on sugar and wondering if stevia is safe and a good choice of sweetener. You're not alone, many people have questions about it so we've bundled up a few in this 'Food Facts' podcast, along with some of the facts. In this short podcast we'll cover: What is stevia Is it safe Does it cause cancer Does it have toxic side affects And is it the bestchoice of sweetener Recipes using Stevia Homemade sugar free chocolate Guilt free homemade ice cream Cinnamon coconut crisps by Just enjoy food Frosted pumpkin cookies by Just enjoy food No bake coconut delights by Whole New Mom - use stevia instead of xylitol Chocolate coconut no bake cookies by Whole New Mom See you in the next podcast Jedha Jedha Dening: Nutritionist & Health Counselor. clean 11:35 http://goodfoodeating.org/6491/qa-gastric-banding/ http://goodfoodeating.org/6491/qa-gastric-banding/#respond Mon, 28 Apr 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6491 http://goodfoodeating.org/6491/qa-gastric-banding/feed/ 0 It's been a while since we did a Q & A session on the GFE podcast so today we're delving into a few interesting areas. These are answers to questions submited by readers and listeners. Want to submit a question? Click here to do it now. It's been a while since we did a Q & A session on the GFE podcast so today we're delving into a few interesting areas. These are answers to questions submited by readers and listeners. Want to submit a question? Click here to do it now. Questions we'll be covering include: Overcoming after dinner binge eating Gastric banding and gaining weight, will slimfast products help Heart disease, specifically Mital Valve Prolapse and Aortic Regurgitation Dealing with sugar cravings Resources Sugar cravings cheat sheet - see below the post Homemade chocolate See you in the next podcastt Jedha Nutritionist and Health Counselor   Jedha Dening: Nutritionist & Health Counselor. clean 22:04 http://goodfoodeating.org/5674/does-saturated-fat-clog-arteries/ http://goodfoodeating.org/5674/does-saturated-fat-clog-arteries/#respond Mon, 21 Apr 2014 10:00:00 +0000 http://goodfoodeating.org/?p=5674 http://goodfoodeating.org/5674/does-saturated-fat-clog-arteries/feed/ 0 Does saturated fat clog arteries? We all seem to have this picture in our heads of the pipes inside our bodies suddenly getting filled by the fat we eat, right? But it is a bit more multifaceted than that as there are various components that lead to un... Does saturated fat clog arteries? We all seem to have this picture in our heads of the pipes inside our bodies suddenly getting filled by the fat we eat, right? But it is a bit more multifaceted than that as there are various components that lead to unhealthy arteries. Still you might be surprised to know that saturated fat may not be as bad as it's cracked up to be. In this podcast we explore: Where the idea that saturated fat clogs arteries has come from Some revealing things about Omega 6/Omega 3 polyunsaturated fats LDL cholesterol and what contributes to it getting higher The fact that saturated fat has not been linked to increased LDL And the multifaceted things that contribute to clogged arteries, namely increased inflammation Extra Resources What is the cause of heart disease? What is heart disease? What Is Inflammation? Previous Podcasts of interest to this topic Heart disease/cholesterol info Acute & Chronic Inflammation in the Body Foods that cause and Foods that fight Inflammation Recent Saturated Fat Research Articles 1. Skeaff CM, Miller J. Ann Nutr Metab 2009;55:173–201. 2. Mente A. Arch Intern Med 2009;169:659–69. 3. Siri-Tarino PW et al. Am J Clin Nutr 2010;91:535–46. 4. Dias C.B. et al. / Medical Hypotheses 82 (2014) 187–195 5. Silver et al. Metabolism Clinical and Experimental. 2014:63;562-573.   Hope you enjoy the podcast and stay tuned for more info regarding saturated fats Jedha Nutrition & Health Counselor   Jedha Dening: Nutritionist & Health Counselor. clean 28:50 http://goodfoodeating.org/6295/natural-weight-loss/ http://goodfoodeating.org/6295/natural-weight-loss/#respond Thu, 10 Apr 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6295 http://goodfoodeating.org/6295/natural-weight-loss/feed/ 0 Today's podcast is a weight loss 101 session! I figure we talk about weight loss a fair bit on the podcast but we haven't actually gone over a strategy that you can use to lose weight for good, and naturally too! So in this podcast we talk about: - Today's podcast is a weight loss 101 session! I figure we talk about weight loss a fair bit on the podcast but we haven't actually gone over a strategy that you can use to lose weight for good, and naturally too! So in this podcast we talk about: The most important factors that influence your weight loss Why counting calories doesn't work The basics about carbohydrates, proteins and fats How to construct a healthy template for success And a few mindset strategies for life long change I know you'll gain lots of value out of this podcast :) Want the FREE Weight Loss Guide? Click here to grab your copy Extra Resources Here are links to some extra resources you might find helpful. Guide to healthy carbohydrates Guide to healthy proteins Guide to healthy fats Why counting calories and weight watchers don't work Jedha Nutritionist & Health Counselor   Jedha Dening: Nutritionist & Health Counselor. clean 20:52 http://goodfoodeating.org/6349/health-benefits-of-eggs/ http://goodfoodeating.org/6349/health-benefits-of-eggs/#comments Sat, 05 Apr 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6349 http://goodfoodeating.org/6349/health-benefits-of-eggs/feed/ 1 Eggs, are they good or are they bad? Should we eat the yolks or just the whites? And what are some of the health benefits? Find out all about eggs and their nutrition in this short food facts podcast. - EGG-CELLENT RECIPES Sweet Beef Scramble Eggs, are they good or are they bad? Should we eat the yolks or just the whites? And what are some of the health benefits? Find out all about eggs and their nutrition in this short food facts podcast. EGG-CELLENT RECIPES Sweet Beef Scramble Asparagus and Chicken Frittata Big Breakfast Pizza Recipe Spinach & Tomato Egg Muffins Salmon and Egg Salad Homemade Mayonnaise Recipe Easy Homemade Aioli Eggs in Baskets Asian Fried Zucchini “Noodles” See you in the next podcast Jedha :) Nutritionist Jedha Dening: Nutritionist & Health Counselor. clean 7:45 http://goodfoodeating.org/6348/foods-that-fight-inflammation/ http://goodfoodeating.org/6348/foods-that-fight-inflammation/#comments Mon, 31 Mar 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6348 http://goodfoodeating.org/6348/foods-that-fight-inflammation/feed/ 2 In previous episodes of the GFE podcast we've talked a fair bit about inflammation and how inflammation contributes to many modern diseases. This is because it happens internally on a cellular level and literally changes our cells. In previous episodes of the GFE podcast we've talked a fair bit about inflammation and how inflammation contributes to many modern diseases. This is because it happens internally on a cellular level and literally changes our cells. So I thought it was time for a practical session on foods and their relationship to inflammation. So we'll cover: Foods/nutrients that cause inflammation Foods/nutrients that fight inflammation 2 simple and highly effective things you can do right now to reduce inflammation   More Resources on Inflammation The ultimate anti-inflammatory food index What is inflammation? Acute and chronic inflammation - podcast Heart disease as an inflammatory condition Fat cells as a contributor to inflammation - podcast Benefits of virgin olive oil for inflammation Green tea for inflammation Sugar and inflammation Hope you enjoy the podcast and these extra resources :) Be sure to subscribe to our anti-inflammatory updates See you soon Jedha   Jedha Dening: Nutritionist & Health Counselor. clean 22:20 http://goodfoodeating.org/6294/is-canola-oil-good-for-you/ http://goodfoodeating.org/6294/is-canola-oil-good-for-you/#respond Mon, 24 Mar 2014 10:00:00 +0000 http://goodfoodeating.org/?p=6294 http://goodfoodeating.org/6294/is-canola-oil-good-for-you/feed/ 0 Canola oil is included in many processed and packaged foods today but is canola oil good for you? Personally I think not and in this short Food Facts podcast you'll hear about the process it takes to get canola oil on the shelf. Canola oil is included in many processed and packaged foods today but is canola oil good for you? Personally I think not and in this short Food Facts podcast you'll hear about the process it takes to get canola oil on the shelf. It is a heavily refined and processed oil. Does that make a healthy oil? I'll let you decide.   Here's a video that talks through the process.   So is canola oil good for you? Well, it's just my opinion but I would say no. Personally I don't go anywhere near canola oil but stick to fats like olive oil, macadamia nut oil, coconut oil and butter because I know they are a much better option. What type of fat do you use in your kitchen? Jedha Nutritional Counselor Jedha Dening: Nutritionist & Health Counselor. clean 7:47