7 Podcasts That Will Inspire you to Live Healthier By The End of Your Commute

healthy living podcasts for commute

1. Nourishing Women

Meg Dixon and Victoria Myers are registered dietitians with a private practice based in Florida. With their real, down to earth approach they'll make you want to be their new BFF. They tell it how it is with a science based approach.

2. Less Stressed Life

Hosted by dietitian, Christa Biegler, she covers everything from functional nutrition to protecting your eyes, working on your relationships, and mastering meditation to improve your wellbeing.

3. RD Real Talk

Heather Caplan is a registered dietitian and focuses on mindful and intuitive eating as well as sports nutrition. She has a great series covering each principle of intuitive eating, talks about improving your relationship with food, her struggle with orthorexia (an obsession with eating 'healthy' foods), and more.

4. Body Love Project

Jessi Haggerty is also a dietitian. This podcast focuses on the problems with diet culture, health at every size, and improving your relationship with your body.

5. Grapefruit and Granola

Hosted by dietitian, Samara Abbott, you'll find the answers you're looking for to common nutrition questions. She covers everything from should you be taking a multivitamin to is diet soda bad for you - a very informative podcast with the answers you're seeking.

6. The Nutrition Diva's Quick and Dirty Tips for Eating Well and Feeling Fabulous

The Nutrition Diva podcast is for the science lovers, those with a short commute, and anyone interested in learning more about nutrition. Dietitian, Monica Reinagel, reviews the nutrition science behind many trends and common nutrition questions and most of her episodes are only 10 minutes long. They're very educational and perfect for anytime you get in the car.

7. Chasing Joy Podcast

Nantucket native, and wellness blogger, Georgie Morley, is a down to earth, 20-something, you can relate to. On her podcast she covers everything from brewing better coffee at home, to eating disorder recovery, to practicing self-love, taking the leap into solopreneurship, and even caring for house plants. 

5 Snacks to Eat When You Run Out of Peanut Butter

I'm a peanut butter junkie. Not that it's a problem, peanut butter is a good source of protein, healthy fats, and vitamins and minerals (magnesium, vitamin E, B vitamins, and more). But when I realize I've gone through an entire jar in a week I start to wonder if maybe I could be adding a little more variety to my diet.

Lately, when I run out of a jar and before I rush to buy the next, I've been playing a little game with myself (it's super fun) trying to find alternate snacks.

What I've learned from this little experiment is that I typically want peanut butter either when I'm pretty hungry (like a 7+ on the hunger scale) and want something filling and satisfying OR when I want something sweet (nothing like a spoonful of pb with choc chips).

Below are a few snacks I've found to satisfy the hunger pangs and sweet tooth needs when I'm fresh out of the good stuff. While none of these replace peanut butter and I am by no means suggesting you should, this is simply a list of filling and satisfying snacks if you're looking for more variety in your go-to snack options.

I should also mention that when it comes to peanut butter, I choose varieties that contain just peanuts (sometimes salt too). There are many varieties that contain hydrogenated oils (although they have now been outlawed, read more here) and added sugars and oils which aren't exactly essential. I like Adam’s and Teddy’s.

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1. Plain Greek Yogurt with Fruit

Plain Greek Yogurt is a great option because there is no added sugar and it is high in protein. I choose the plain variety I can add my own sweetness and flavor with fresh berries, cinnamon, cocoa powder and a drop of honey, or even chocolate chips. Greek yogurt has more protein than traditional yogurt which plays a role in satiety, helping to fill you up and feel satisfied.

2. Hummus and Veggies

Most people rely on dinnertime for their daily vegetable consumption and find it difficult to get in veggies more often throughout the day. Hummus is a healthy plant based source of fat, protein, and fiber - the three keys to a filling meal. Pre-slicing veggies early in the week makes this a quick and easy grab and go option.

3. Cheese and Crackers or Apple Slices

I love sharp cheddar and usually have a block of Tillamook or Cabot in the fridge. It pairs perfectly with apple slices. I've also been loving these Beet Chips and these Rosemary Crackers.

4. Smoothie Bowls

I recommend eating smoothies from a bowl with a spoon rather than slurping through a straw. Eating it with a spoon can help you be more mindful, engage in the act of eating, and recognize when you may be filling up. This way you can also add nuts, seeds, or granola as toppings to make the drink more of a meal. Try adding both fruits and veggies and a healthy fat (nuts, seeds, avocado) or source of protein (greek yogurt, nuts, or collagen peptides).

5. Avocado Whole Wheat Toast

Whole wheat toast is a good source of fiber which helps to fill you up and keep you feeling satisfied. Fiber is also beneficial to heart health and digestive health. (Learn more about fiber in this article I wrote). Check to see that the first ingredient in your bread is a whole grain for the most nutritious option and smear on some avocado for a delicious savory snack. Avocado is a great source of filling and healthy monounsaturated fats. I like to top my avo toast with Trader Joe’e Everything But the Bagel Seasoning.

What are your favorite healthy snacks?

Plant milk: a healthier alternative to cow's milk?

With so many new milk products on the market, it can be confusing to know which one you should be drinking. Many people confidently switch to almond milk thinking it's a healthier choice than dairy. But is it really?

 
milk alternatives
 

There are pros and cons to all types of milks.

Cow's milk is the simplest, most natural form of milk. It is a balanced source of carbs, protein, and fat and naturally has many vitamins, minerals, and nutrients.

If you are allergic to milk (2-4% of kids are) or lactose intolerant, a plant-based milk may be a better option. If not, cow's milk is a great source of protein, calcium, vitamin D, and other nutrients.

Please don't be concerned with dairy affecting your hormones (read more here).

 

 

Many plant-based milks now add in nutrients, like calcium, vitamin D, and B12 at values that are comparable cow's milk.

Nut based milks are obviously not nut-allergy friendly and oat and coconut milks may not be suitable for FODMAP diets.

Some varieties of plant-based milks may also have added oils and gums which some people may not tolerate well. 

 

 

Choosing a milk that is best for you depends on your own dietary needs and lifestyle. While there are plenty of healthy alternatives to cow's milk, they may not necessarily be healthier.

If you are considering switching from cow's milk to a plant-based milk, I would suggest choosing a variety that has added calcium and vitamin D and is free of artificial sweeteners.

 

Personally, I love cow's milk. I love the taste, it's the most affordable, and it is naturally nutrient dense. But, I find I don't drink a ton of it and when I buy it it is often wasted. Instead, I keep soy milk in my pantry because it is shelf stable and I have it on hand when I need it for a smoothie or another recipe. If I were to drink a glass of a plant-based milk, I think the Bolthouse Farms unsweetened milk tastes the absolute best.

 

Below you'll find the nutrition content of a variety of milk options to help you make a more informed choice.

 
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Nutrition Content Per 1 Cup Serving:

Ripple
Calories: 70
Fat: 5g
Saturated Fat: 0.5g
Protein: 8g
Vitamin D: 30%
Calcium: 45%
Sugar: 0g
Potassium: 450mg
Vitamin B12: n/a

Almond Breeze Almond Milk (Unsweetened)
Calories: 30
Fat: 3.5g
Saturated Fat: 0g
Protein: 1g
Vitamin D: 25%
Calcium: 45%
Sugar: 7g
Potassium: 170mg
Vitamin B12: 0mcg (some brands may have it added) 

Bolthouse Farms Plant Protein Milk (Unsweetened)
Calories: 90
Fat: 5g
Saturated Fat: 0.5g
Protein: 10g
Vitamin D: 20% DV
Calcium: 35% DV
Total Sugar: 0g
Added Sugars: 0g
Potassium: 330mg
Vitamin B12: 2.7mcg
 

Cow's Milk (1%)
Calories: 100
Fat: 2.4g
Saturated Fat: 1.5g
Protein: 8g
Vitamin D: 20%
Calcium: 30%
Sugar: 15g (natural lactose)
Potassium: 366mg
Vitamin B12: 1.1mcg

Silk Soy Milk (Original)
Calories: 110
Fat: 4.5g
Saturated Fat: 0.5g
Protein: 8g
Vitamin D: 30%
Calcium: 45%
Sugar: 6g
Potassium: 380mg
Vitamin B12: 3mcg

Oat Milk (Oatly Brand)
Calories: 190
Fat: 5g
Saturated Fat: 0.5g
Protein: 1g
Vitamin D: 30%
Calcium: 15%
Total Sugar: 4.1g
Added Sugar: 0g
Potassium: n/a
Vitamin B12: 0.38mcg

milk comparison