Watch Me on the GutwiZdom Show Talking Nutrition
Need help with your Sleep, Relationships or Nutrition? Tune in to my appearance on the GutwiZdom show on WCBS Newsradio 880. I was part of a panel of health and wellness experts last Saturday night discussing these 3 important topics. It was also videotaped in front of a live studio audience. Since I bet 99% of you missed it, I’m bringing it you in this blog post!
GutwiZdom is a unique radio show where the hosts and their guests engage in an honest discussion about the most pressing problems in business and in life. The show will make you think, and leave you with real solutions that come from real wisdom. Deidre Koppelman and her co-host JG are lively, entertaining and ask the right questions. This particular show focused on the areas in health that many of us struggle with – sleep, nutrition and relationships. The panel consisted of:
Sleep expert: Dr. Michael Gelb, author of Gasp:: Airway Health – The Hidden Path To Wellness
Relationship expert: Debra Roberts, LCSW, author of The Relationship Protocol
Nutrition expert: me! (um… guess I have to be a author to “fit in” so here is my book: The Type 2 Diabetic Cookbook & Action Plan: A Three-Month Kickstart Guide for Living Well with Type 2 Diabetes)
Here is the show:
You can listen to the show and hear my answers. But since I was only allowed a few minutes to give my answers, I wanted to expand of some of them.
Signs that something may be wrong for a nutrition viewpoint (I did not provide many medical reasons for these symptoms as that is not my area of expertise)
1. Fatigue could indicate a thyroid problem, blood sugar too high or too low, anemia, inadequate calories, inadequate carbs, too little protein and the obvious – inadequate sleep.
2. Difficulty losing weight could indicate a thyroid problem, or PCOS (if you are a woman and have other symptoms like irregular periods, small cysts on ovaries, hair growth or hair loss, acne, etc.) Or that you are somehow consuming too many calories or the wrong kind of calories. Newer research is suggesting the time of you day you eat can affect your weight, the amounts and type of exercise you do, not getting adequate sleep, etc. These are just a few possibilities!
3. Excessive thirst, hunger or unexplained weight loss could indicate diabetes (as well as other medical conditions), consumption of a very high sodium diet or the obvious – you are dehydrated!
4. Constipation could indicate inadequate fluid consumption, inadequate fiber intake or the wrong types of fiber.
5. Gassiness and bloating could mean you are lactose intolerant or are consuming foods high in FODMAPS (fermentable carbs). This tends to happen with people who have IBS. But even if you don’t have IBS, certain foods can cause gas and bloating.
How to increase energy levels?
1. Don’t go too long without eating
2. Drink adequate fluid – ideally water. Our brains and hearts are made up of about 73% water and our muscles 79% and lungs 83%. Consuming inadequate fluid could impact physical and mental performance. Reference
3. Ideally consume some protein, fat and high fiber carbs at meals to provide sustained energy
4. Get up and move during the day. Studies have shown that walking during the day provides more energy than 50 mg of caffeine
5. The obvious – get more sleep!
6. Avoid high sugar drinks and sugary and processed “white carbs”. These will send your blood sugar skyrocketing and then tanking.
7. Take several short breaks during the day for a quick meditation session or deep breathing.
What is your ONE nutrition tip you’d like to share:
I got put on the spot on this one as I was only allowed to say one tip! I said more veggies but I have lots of other important tips
1. Eat more vegetables … just like what your grandmother told you – especially the dark green and orange ones. They’re low in calories, rich in fiber, vitamins, minerals, phytochemicals and antioxidants. Vegetables are linked to decreased risk of cancer, heart disease, diabetes, inflammatory diseases and improved gut health.
2. Eat fewer processed foods as they tend to be higher in sugar and sodium, lower in fiber, contain more additives and have a higher glycemic index (if they contain carbs).
3. Focus more on dietary patterns versus single nutrients. For example, when it comes to heart health, making sure you are consuming adequate plant based foods like vegetables, fruit, nuts, and whole grains is more important than obsessively avoiding saturated fat.
4. Keep your environment free of “problem foods” and stock up on healthy foods.
5. Plan ahead! What are healthy lunch options near your office? What’s an easy dinner you can make or a healthy order-in option when you get out of work late? Keep healthy snacks in your office so you don’t run for the vending machine at 4 pm.
Check out the GutwiZdom show on Saturday nights, 7pm EST on WCBS Newsradio 880. If you miss the show, you can always find the episodes taped on their website.
HERE are a few examples of some of the other topics on the show:
The Schmuck in My Office (GutwiZdom Episode-045)
Resilience (GutwiZdom Episode 050)
Living Life Without Regrets (GutwiZdom Episode-033)
Bully Bosses (GutwiZdom Episode-008)
Anger Management & Conflict Resolution (GutwiZdom Episode-004)
National Big Whopper Liar Day (GutwiZdom Episode-002
Social Media Addiction & Depression (GutwiZdom Episode-021)
My critical observations of myself 🙂
Since we all tend to be critical when we hear ourselves talk, I noticed I say “um” a lot. Yikes! Did anyone ever do Toastmasters (a public speaking group)? I did it years ago. There was always a “grammarian” who would count the ums and ahs that we said during out speech. I would have gotten a lot of dings. But I had a great time on the show!