FUELED | wellness + nutrition with Molly Kimball

Holidays can feel stressful even in the best of times. And 2020’s barrage of issues can make these stressors feel seemingly unbearable.Addiction and behavior change specialist David Galarneau, MD joins me to share tools and strategies we can start using now to experience less anxiety and more joy this holiday season. LINKSMolly’s Blog Molly’s article | http://mollykimball.com/2018/12/stress-less-holidays-six-strategies-to-slow-down-and-enjoy-more-as-seen-on-nola-com/ Thrive Article | https://thriveglobal.com/stories/non-political-meaningful-conversation-starters-questions/CDC Guidelines for 2020 Holiday Season | https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/holidays.html Learn more about your ad choices. Visit megaphone.fm/adchoices

We’re joined for round 2 by behavioral neuroscientist Erin Hanlon, PhD, sharing her insight on all things sleep + wellness, including the influence of sleep on our endocannabinoid system, strategies for improving all aspects of our sleep, and our expert take on popular supplements and prescription meds promising better sleep. LINKS●Erin Hanlon, PhD | https://news.uchicago.edu/profile/erin-c-hanlon●Molly’s latest blog on Sleep | ●Sleep Revolution Live Q&A with Arianna Huffington [scroll to :30 to bypass tech issues] | https://www.youtube.com/watch?v=mHhWxFlWqWc●The Sleep Revolution best seller by Arianna Huffington● Molly’s favorite sleep mask! | https://www.amazon.com/Sleep-Mask-Bedtime-Bliss-Comfortable/dp/B00WRWKOKU/ref=sr_1_1?dchild=1&keywords=Bedtime+Bliss+Eye+Mask+for+Sleeping%7CSleep+Mask+for+Men+%26+Women&qid=1604968677&s=hpc&sr=1-1 Learn more about your ad choices. Visit megaphone.fm/adchoices

Sleep plays a critical role in our weight, our cravings and our hunger levels. It affects our focus, our attitude and even how we enjoy our everyday life experiences. Behavioral neuroscientist and research associate professor at the University of Chicago Erin Hanlon, PhD, joins me to share insights from her sleep research lab, including what happens while we sleep, how much shut-eye we really need and just what happens when we don’t get enough. LINKS●Erin Hanlon, PhD | https://news.uchicago.edu/profile/erin-c-hanlon●Molly’s latest blog on Sleep | ●Sleep Revolution Live Q&A with Arianna Huffington [scroll to :30 to bypass tech issues] | https://www.youtube.com/watch?v=mHhWxFlWqWc●The Sleep Revolution best seller by Arianna Huffington Learn more about your ad choices. Visit megaphone.fm/adchoices

Food sensitivities affect an estimated 25% of us, with symptoms ranging from headaches to hives and grogginess to GI issues. We often don’t realize the chronic symptoms we’re experiencing are caused by the foods we eat. But now, food sensitivity tests are making it easier than ever to identify trigger foods that leave us feeling less than optimal. Food sensitivity expert Susan Linke, MS, RD joins me to share everything you need to know about these tests, from how to get tested to how to interpret the results.LINKS ●Food Reactivity Testing | MRT [Mediator Release Testing] + LEAP therapy: www.nowleap.com●Susan Linke, RD | www.susanlinke.com●Ochsner Fitness Center RD Alexis Weilbaecher [food sensitivities]: nutrition@ochsner.org Learn more about your ad choices. Visit megaphone.fm/adchoices

Social media can be an incredible tool to enhance your nutrition knowledge and whole-body wellness, but it can also have a dark side. This week, I'm joined by Maria Sylvester Terry, social strategy manager and registered dietitian for Ochsner Eat Fit, to cover the positives – and the pitfalls – of social media when it comes to our mind, body and spirit. We explore the culture of self-improvement, and she shares insights and strategies for filtering your feed for self-protection and self-preservation. We also uncover how to spot non-experts claiming expertise on social media, why they can be so toxic and how to find the right nutrition and wellness expert for you. Learn more about your ad choices. Visit megaphone.fm/adchoices

From flaxseed and tea to mushrooms and supplements, there’s a lot of talk around which foods can prevent breast cancer. But are these products all they’re cracked up to be? I’m joined once again by oncology dietitian Laura Kerns to talk about which foods we can eat – and which to avoid – to help reduce our risk. LINKS ●Alcohol + Breast Cancer | https://www.breastcancer.org/risk/factors/alcohol#:~:text=Alcohol%20can%20increase%20levels%20of,higher%20risk%20of%20breast%20cancer. ●Podcast: Keto + Cancer | https://www.stitcher.com/podcast/yea-networks/fueled-wellness-nutrition-with-molly-kimball/e/64501817●Podcast: Plant-Based Keto w Cardiologist Ethan Weiss, MD | https://podcasts.apple.com/us/podcast/expert-interview-keto-diet-made-simple-dr-ethan-weiss/id1459883591?i=1000444219865●Podcast: Plant-Based Do’s and Don’ts | https://podcasts.apple.com/nz/podcast/the-dos-and-donts-of-plant-based-eating/id1459883591?i=1000491581803 ●Podcast: 10 Products that Make Plant-Based Eating Effortless | https://podcasts.apple.com/nz/podcast/fueled-wellness-nutrition-with-molly-kimball/id1459883591●Ochsner Cancer Center | https://www.ochsner.org/locations/the-gayle-and-tom-benson-cancer-center Learn more about your ad choices. Visit megaphone.fm/adchoices

No single food or diet can prevent breast cancer, but what we eat does play a key role in risk for developing breast cancer. Ochsner Cancer Institute oncology dietitian Laura Kerns joins me in this first episode of a two-part series to discuss strategies for lifestyle choices for reducing breast cancer risk, including the influence of keto and low carb diets, soy, exercise and inflammation. LINKS ●Alcohol + Breast Cancer | https://www.breastcancer.org/risk/factors/alcohol#:~:text=Alcohol%20can%20increase%20levels%20of,higher%20risk%20of%20breast%20cancer. ●Podcast: Keto + Cancer | https://www.stitcher.com/podcast/yea-networks/fueled-wellness-nutrition-with-molly-kimball/e/64501817●Podcast: Plant-Based Keto w Cardiologist Ethan Weiss, MD | https://podcasts.apple.com/us/podcast/expert-interview-keto-diet-made-simple-dr-ethan-weiss/id1459883591?i=1000444219865●Podcast: Plant-Based Do’s and Don’ts | https://podcasts.apple.com/nz/podcast/the-dos-and-donts-of-plant-based-eating/id1459883591?i=1000491581803 ●Podcast: 10 Products that Make Plant-Based Eating Effortless | https://podcasts.apple.com/nz/podcast/fueled-wellness-nutrition-with-molly-kimball/id1459883591●Ochsner Cancer Center | https://www.ochsner.org/locations/the-gayle-and-tom-benson-cancer-center Learn more about your ad choices. Visit megaphone.fm/adchoices

Essential oils are used by many to naturally treat a variety of ailments from headaches and sore throats to anxiety and pain. But do these concentrated plant-based oils actually work? Certified Clinical Aromatherapy Practitioner Margaret Haferman joins me to delve into the science behind essential oils.Links:Elizabeth Essentials essential oils | https://elizabethessentials.com/Elizabeth Van Buren essential oils | https://elizabethvanburen.com/ NIH: Aromatherapy for Pain Management | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192342/Lavender Oil for Anxiety | https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007527/Essential Oils & Sleep | https://www.ncbi.nlm.nih.gov/books/NBK246974/ Candied Ginger, zero sugar | https://wgno.com/good-morning-new-orleans/get-fueled/get-fueled-with-molly-this-or-that-candied-ginger/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Whether you’re striving to incorporate more plant-centric foods in your diet, or you’re looking to consume fewer animal products, here are 10 of my favorite products that make it easy to transition to a plant-forward diet.LINKS:Califia Farms BetterHalf | Coconut Cream & Almondmilk, unsweetened Nutiva Organic Coconut Oil with Butter Flavor – organic, vegan, non-GMOIngredients: Organic coconut oil, organic vegan buttery flavor (made from pure non-GMO fermented plants including sunflower, coconut and mint), organic annatto for color1 tablespoon: 130 calories, 13 grams sat fat, 0 animal fatsCHEESE Nutritional Yeast is a yellow flake or powder with a nutty-cheesy flavor) is packed with B12. Available at natural foods stores or online, nutritional yeast can be sprinkled over foods such as vegetables, popcorn or whole grain toast, and added to dips, dressings and sauces.2 tablespoons has about 20-25 calories, 2 grams carbs, 2-3 grams protein, and more than 150% DV for vitamin B12Spreadable cheeses like Miyoko’s Creamery’s vegan cheese, made with ingredients such as cashews, miso, nutritional yeast and cultures. The taste and texture is better – more “cheese-like” – than other store-bought vegan cheeses, with 5 grams of protein per serving.YOGURT Kite Hill almond milk yogurt – no sugar added [others have 17 grams added sugar PER serving]MILK // almond milk, coconut milk [Orgain 10x protein]// pea protein milk – ripple – PROTEIN: Per cup: 80 calories, 0 carbohydrate, 0 sugar, 8 grams protein, 45 percent DV calcium, 30 percent DV vitamin DCREAMY DIPS => Bitchin [almond, bragg’s liquid aminos] // Babaganoush // hummus made w veg purée [carrot, beet, edamame, etc]CHIPS => VEGGIES FOR DIPPING // red + yellow peppers, jicama, carrots, endive… grilled eggplant, zucchini, squash// Rhythm Superfoods Chips // real vegetables, dehydrated.PASTA Palmini Linguine – hearts of palm ‘pasta’. spiralized carrots, butternut squash, beets, zucchini, squash OF COURSE BEANS. AND VEGGIES. // Blue Runner Red Beans – Creole Cream Style, no salt added // antioxidants. Protein, fiber… // eggplant + mushrooms in place of meatIn addition to the veggie-based meat replacers, => mushrooms andOur last episode of FUELED Wellness + Nutrition covered the do’s and don’ts of a plant-based diet – essentially, making the most of a plant-forward diet. Learn more about your ad choices. Visit megaphone.fm/adchoices

A diet rich in plant-based foods can help improve our overall health – and save the planet. But it’s easy to fall prey to the marketing and messaging that products labeled as “plant-based” are inherently better for us — which isn’t always true. Here’s my step-by-step guide to ensuring that your plant-forward diet is truly nourishing your body from the inside, out LINKSPlant-based sweet treats: Swerve Bake Mixes (e.g. cakes, cookies, brownies, pancakes), available in most grocery stores. https://swervesweet.com/products Unrefined Bakery & NaturBaker (both available online) https://unrefinedbakery.com/ http://www.naturbaker.comPlant-based yogurt | WGNO : https://wgno.com/good-morning-new-orleans/get-the-skinny/get-fueled-with-molly-love-it-like-it-hate-it-plant-based-yogurt/Plant-based meat substitutes | https://blog.ochsner.org/articles/8-plant-based-alternatives-to-meat Learn more about your ad choices. Visit megaphone.fm/adchoices