#097 Plantar Fasciitis

A listener asks if Daphnie has tips for cardio you can do with Plantar Fasciitis, and we take a deep dive into this super common, and super debilitating, foot problem. What IS your plantar fascia anyway? Is there anyway to stop it from itis-ing? And once you’ve got it, how can you get your sweat on without hurting yourself? We’ve got answers (Daphnie always has answers.)

Links in this episode: A good Plantar Fascia image from Mayo, Video of stretches for Plantar Fasciitis from the Cleveland Clinic, Video of arch stretch, Yoga Tune Up balls, Massage therapy ball set on Amazon Prime

#096 Triathlons with Alicia DiFabio

Triathlons are for crazy people, right? Well, kind of! In her book Women Who Tri, guest Alicia DiFabio tells the story of how the women in her small New Jersey town went “triathlon crazy” and took her along for the ride. We talk with Alicia about the birth of triathlon as a sport, why women are feeling drawn to it in huge numbers, and all the different ways to make triathlons more accessible to us “normal people”. Warning: you might get inspired!

Links in this episode: Buy Women Who Tri on Amazon, Find Women Who Tri at an indie bookstore near you, Mullica Hill Women’s Tri Club, More info on Title IX, Ironman Women For Tri program, Queen of the Hill Triathlon photos, Alicia's website, Alicia's blog Lost In Holland, Alicia on Twitter, Instagram, and Facebook

#041RR 10 Things You Get To Stop Doing

Fitness and nutrition experts are always giving you lists of things you should be doing. In typical Just One More fashion, we don’t do things like everybody else does. Here is Just One More’s list of 10 Things You Get To Stop Doing! Like, forever! You never have to do them again! Plus, Daphnie helps us figure out what to order at Chipotle in “Best Choice”.

Links in this episode: Our previous coverage of EggsMilkArtificial SweetenersCarbs, and Abs 

#095 Foam Rolling

With how obsessed Daphnie is with foam rolling, we realized it deserved its own episode. Why should we be embarrassing ourselves at the gym by rolling all over these giant foam tubes and yelling in pain? Daphnie makes the case that it will help with recovery, flexibility, and more. Plus, we address the recent coconut oil drama (DRAMA!).

Links in this episode: Daphnie's foam rolling video from Gothamista, Foam roller on Amazon, AHA Report that started the coconut oil backlash, New York Magazine on why coconut oil is still fine, Our episode all about Oil

#094 Shutting Down Body Shaming

A listener asks, “How do you shut down negative food talk among coworkers?” We’ve all been caught in situations where we’re uncomfortable with the way our friends and colleagues are talking about themselves, or the food they eat, or celebrities’ bodies. How can we turn those conversations around without making our friends feel defensive? By the end of the episode, you’ll have the tools to be a quiet (or loud!) warrior for body positivity.

#093 Exercise: Why Bother?

Lots of people don’t exercise. You might be one of them. (Don’t worry, there are a lot of you.) In this episode, we’re going to try and convince you that it’s worth your time. Already exercising? We’re going to tell you which workouts are worth your time and which workouts are like tossing your time and energy down the drain. Plus, we discover a remarkable crouton in “Best Choice”.

Links in this episode: Our "Stress" episode, Mayo Clinic on Exercise and Depression, Fitness Blender free online workout videos, Daphnie’s HIIT It! classes

#092 Work Meals & Business Travel

We covered staying fit at the office back in Ep. 85, but there were so many challenges that we didn’t even get to two bigs ones: Work Meals & Business Travel. How can you stay on top of your professional relationships and responsibilities without feeling like your blood is 100% alcohol? What do you do when you’re at your third work function in three days where the meal is baked ziti? Daphnie has tips to help you be a Prepared Panda. Plus, things get dark in a new segment, “So Hot Right Now”.

Links in this episode: Tickets to our LIVE SHOW, Session cocktails in GQ, Aperol spritz recipe, Rx Bars, Top 10 Travel Tips, Stay Fit at the Office Part 1

#091 Eating for Power: Summer

It’s the summer edition of our “Eating for Power” series! Time for corn salad, gazpacho, and getting WAY too excited about green beans. In this episode, Daphnie explains what it means to eat for power, and she and Joanna share some of their favorite powerful summer recipes. Plus, Daphnie gives us some alternatives to holding planks forever in “Daphnie’s Favorite Exercise.”

Links in this episode: GrowNYC's chard of What's In Season, Food waste documentary Daphnie mentions, How to use collard greens as wraps, Smoothie recipe that uses yellow squash, Tomato sauce recipe that doesn't make you peel the tomatoes, Food mill, Daphnie's gazpacho, Frosé (Frozen Rosé) recipe

#090 Stop Wasting Food with Hannah Jastram Aaberg

Food waste is bad in two big ways: it means throwing away perfectly good food in a world where many people don’t have enough to eat, AND it means basically ripping up your hard earned cash and throwing it in the garbage. This week, Registered Dietitian and Flavor Maven Hannah Jastram Aaberg gives us tips for making the most of the food we buy, from using every last bit of that bunch of herbs to a hilarious use for pickle juice. Never fear what’s hiding in your crisper again!

Links in this episode: Hannah's recipe for Green Stuff, Hannah’s awesome blog, Catching Fire: How Cooking Made Us HumanHannah on Twitter, Hannah on Instagram

#089 Weirdest Thing I've Ever Done

The world of fitness and nutrition is wide, and it is 90% completely insane. Totally rational people do crazy things because they saw them in a magazine or on Pinterest. Joanna and Daphnie are no exception! This week, we talk about the weirdest things we’ve ever done in the name of “health”. Then, we open things up to our listeners and things REALLY get wacky! Plus, Daphnie turns into a Green Goddess in “What Your Trainer Eats”.

Links in this episode: National Eating Disorder Helpline, National Alliance on Mental Illness HelpLine

#088 10 Cheap Ways to Get More Awesome

Making positive, sustainable life changes is hard enough as it is. Add in the cost of organic produce, expensive gym memberships, and $100 pants, and it can feel totally out of reach for us normal people. Well, sorry, that excuse won’t work anymore after today! In this episode, Daphnie and Joanna have 10 Cheap Ways to Get More Awesome, and there’s something for everybody, from cheap college students to new parents on a budget. Plus we talk about internet buzzwords in “This is Crazy, Right?”

Links in this episode: "Ice cream" made from bananas, Free Prospect Park yogaFitness Blender, Yoga with AdrienePlanet Fitness gyms, Blink Fitness gyms, YMCA, Planet Money episode about how gyms make money, Video we talk about in "This Is Crazy, Right?"

#087 Workout Safety

Working out is supposed to make us feel more awesome, so we definitely don’t want to exercise and end up injured, sick, or worse. This week, Daphnie gives us all the info on how to stay safe when we work out, from how to perfect our form in the weight room to why we should probably think about bringing our own yoga mats to class (hint: the reason is SUPER GROSS). Plus, we take a trip down memory lane to KFC in “Best Choice”.

 Links in this Episode: Our episode on Improving Your Form, Squat form, Deadlift form, Plank form, Push-up Form, Bent Over Row Form, Tips for running safely outdoors

#086 BBQs and Picnics

It’s the beginning of the summer BBQ and picnic season. So fun! Also, so much opportunity for food poisoning or eating an entire dinner of only tortilla chips! This week, Joanna and Daphnie have great tips for keeping your food safe at your summertime soirées, and for how to enjoy yourself without food guilt. Plus, Daphnie deals with raw food diets in “This is Crazy, Right?”

Links in this episode: Safety info from the FDA and CDC, Rachael Ray Lasagna Lugger, Safe cooking temps for meat, Good instant-red meat thermometer, Recipe for Spinach, Almond, and Orzo Salad with Cranberries, Book Joanna mentions: Catching Fire: How Cooking Made Us Human

#085 Stay Fit At The Office

If you work in an office, it feels like all the chips are stacked against you in terms of feeling awesome: sitting all day, endless snacking, lack of sunlight, blech. How can we address the fitness and nutrition challenges of a 9 to 5 job without looking like a crazy person? Is sitting the new smoking? WHY DO PEOPLE KEEP BRINGING BAKED GOODS? Don’t panic, we’re here for you.

Links in this episode: Mayo Clinic on the dangers of sitting, CNET on how to set up your workstation ergonomically, Here are the laptop stand and keyboard Joanna uses, 5 apps to help with eye strain and taking breaks, Our episode on setting up an exercise routine

#084 Breakfast

Everyone’s always yelling at us to eat breakfast, but, like, why? What’s the big deal? Daphnie explains why you’re “screwing yourself over” if you don’t eat breakfast, and she and Joanna brainstorm the only list of breakfast ideas you’ll ever need. Plus, a special appearance by Daphnie’s husband Stuart in “Daphnie’s Favorite Exercise”!

Links in this episode: More on how sumo wrestlers gain weight by skipping breakfast, Joanna's favorite nutty granola recipe, Crustless spinach quiche recipe, Greek yogurt chocolate banana muffins recipe, Freezer breakfast sandwich recipe (not sure it's a good idea to microwave them with the plastic wrap on, but you do you)Freezer breakfast burritos

#083 How to Build Functional Strength

Wouldn’t it be great if there was a framework for exercise that didn’t have to do with weight loss? Something that focused on making the rest of your life easier and more awesome? That thing exists and it’s called functional strength training! Daphnie gets us set up to train for functional strength at any age so that we can walk farther, jump higher, and keep going to the bathroom solo. Plus, we investigate Daphnie’s sweet tooth in “What Your Trainer Eats”.

Links in this episode: Squat form, Deadlift formPlank form

#082 Eating for Power: Spring

Food is fuel AND fun! As the seasons change, how can we make our food work for us, rather than treating it like the forbidden fruit? (No fruit should be forbidden!) Daphnie explains what it means to eat for power, and she and Joanna share some of their favorite powerful spring dishes. Plus, Daphnie ruins Joanna’s life as usual in “Excuse of the Week”.

Links: Bok choy stir fry recipe, United States of ArugulaMore-Vegetable-Than-Egg Frittata recipeChicken and Asparagus Lemon Stir Fry

#081 The Best Workout Apps

There are one bajillion fitness and nutrition apps out there in the phone-iverse. Which ones are worth your time and money, and which ones are a one-way trip to Sadtown? Daphnie and Joanna recommend their favorite apps that make exercise easier (and don’t pile on the guilt). Plus, we take a trip to Buffalo Wild Wings in "Best Choice".

Links in this episode: Daphnie's favorite Tabata timer app, Joanna’s Spotify mix, Daphnie’s Spotify mix, Article about half marathon cheater caught thanks to apps

#080 Genetics vs Effort: What Can You Change?

We get lots of messaging that tells us that if we work hard enough and buy the right stuff, we can change literally everything about ourselves. We even hear this from our doctors sometimes! But is it really all about willpower? What is genetic and what is effort? Daphnie and Joanna talk about what we can change and what we should work on accepting about our bodies. Plus, we knock down restriction diets in “This is Crazy, Right?”

Links in this episode: More on BRCA genes and testing from the Mayo Clinic, Article from The Guardian about how trauma can be inherited, Info from the CDC on risk factors for high cholesterol, The Sports Gene by David Epstein

#079 10 Ways to Spring Clean Your Life

Does Spring have you feeling like doing some spring cleaning on...yourself? Looking for ways to scratch the itch to “detox” without diets or juice cleanses or other things that are terrible for you? Our list of 10 Ways to Spring Clean Your Life is full of satisfying ideas that are truly healthy (and hopefully sustainable). Plus, Daphnie answers a listener question about running strollers.

Links in this episode: Here are some good salad recipes that are Sweetgreen copycats: Guacamole Greens, Spicy Sabzi, Harvest Bowl, Earth Bowl. Great salad container for packing your lunchAir filter for allergies, Salt block lamp, Mattress cover, Our Spring Break Workout episode