#026 Eggs!

In honor of the upcoming Easter holiday, we’re talking about the incredible edible egg! One of nature’s best sources of protein, eggs are also low in calories, high in nutrients, and at the top of Joanna and Daphnie’s grocery lists. In this episode we talk about why eggs are so great, how to pick good ones, and how to cook them once you have them. Plus, Daphnie tells us how to make the Best Choice at Panera: The Land of Bread.

Links in this episode: Daphnie's former professor Dr. Lisa Young, Egg carton labels explained by NPR, Joanna's favorite way to fry eggs, Eggs in Purgatory recipe

#025 I'm Sick!

It’s that disgusting time of year when EVERYONE IS SICK! Daphnie and Joanna list every way they can think of to strengthen your immune system and keep you feeling good. Also discussed: what to do when you’ve got the crud, and whether or not hot toddies are full of lies. Plus, a listener question we can all relate to: “I want a bagel.”

Links in this episode: Freakonomics Radio Flu Shot Episode, Get a Neti Pot, Neti pot video, Face Steamer similar to Joanna's

#024 Giancarla Boyle Talks Yoga

Just One More welcomes guest Giancarla Boyle, certified Yoga Therapy and Hatha Vinyasa Teacher extraordinaire. Giancarla talks about her introduction to yoga and her journey to becoming a teacher, as well as the difference between Yoga the Practice and Yoga the Brand. What might yoga do for you, and how do you find the right class and teacher? Giancarla gives us the scoop! Plus, an energetic discussion about Bulletproof Coffee in “This is Crazy, Right?”

inks in this episode: Giancarla's website, Giancarla on YourGuru.com, more info on myelination, foods that improve myelination

#023 Should You Go Vegetarian?

There are a lot of reasons people go vegetarian: they don’t believe in eating animals, they want to lose weight, they want to be like Alicia Silverstone, whatever. So, should you? Joanna and Daphnie talk about the difference between going vegetarian for moral reasons and doing it for health reasons, and Daphnie causes a ruckus with her strong feelings about the subject. Plus, Daphnie talks Joanna through her Excuse of the Week.

#022 Winter Workouts

It feels harder to work out in the winter. It’s cold (duh), it gets dark early, and no one can see your body under all those sweaters anyway. But in the quest for #NoWinterLayer, Daphnie has some suggestions for how to make the most of winter workouts. We talk about how to create an at-home workout, how to make the dreadmill your friend, and what the heck broomball is. Plus, we discuss dessert in What Your Trainer Eats.

Links in this episode: Fitness Blender, Yoga with Adriene, PopSugar Workouts, Men’s Health Videos, Face mask, Wall-E Clip that Joanna mentions, Under Armour ColdGear

#021 Five Ways to Love Your Body

You’ve given your valentines to your lover/partner/friends/kids. Now it’s time to give one to yourself! This week we name Five Ways to Love Your Body: indulgent treats that make you feel good AND are good for you. (Joanna told Daphnie she wasn’t allowed to include “working out”, so yeah, they are actually things you’ll want to do). Plus, we answer a super romantic listener question about fish oil, the supplement for lovers. (Not really. It’s for everyone and has nothing to do with love.)

Links from this episode: 23 Ways to Treat Yo' Self Without Buying or Eating Anything, TimeOut NY Things to Do, Dia:Beacon day trip, Fish Oil that Daphnie recommends

#020 Recovering From Injuries

So, you’re injured. What do you do now? Daphnie takes us through what to do for ourselves in the first 48 hours, when you should see your doctor, and what that doctor might tell you. Joanna talks about what to look for in a physical therapist (and what makes a bad one) and Daphnie makes the case for chiropractors and acupuncture. Our message: don’t be afraid to get help! Feeling good is worth a bit of your time, focus, and money. Plus, Daphnie does her best to pick out a Best Choice at Subway.

Links in this episode: Joanna’s PT, Daphnie’s PT, Daphnie’s Chiro, Daphnie’s Acupuncturist, Lenny Letter about how women's pain gets downplayed, How many times do we have to tell you to buy a foam roller

#019 Injuries and Prevention

Ugh, injuries. The worst. They throw everything out of whack, including our fitness routines. In part one of our “Injuries, Prevention, and Recovery” series, we talk about why and how we get hurt, and what it does to our hearts and minds. But don’t worry! Daphnie also shares her 4 Keys to Preventing Injury During a Workout, so you can make sure you don’t get hurt in the first place. Plus, we answer a listener question about how to handle nutrition and exercise when your workday doesn’t start until 5pm.

Links in this episode: NPR story about healing lower back pain with exercise, Buy a foam roller already, Here are some bars you might like to eat

#018 Working in Fitness

For normal people, the thought of being a fitness professional can seem romantic and unattainable: a flexible, empowering job for naturally hot people. This week, we invite personal trainer Haley DeGroat onto the podcast to talk about what it’s really like working in fitness. How do you go from desk girl to trainer? Did my personal trainer have to go to school for this? Why do gym employees keep following me around and offering me supplements? Haley and Daphnie talk about the great parts of being your own boss, and the tough things you might not realize are part of the gig. Plus, a listener asks, “What is a starch?”

Contact info for our fabulous trainers: Haley's email, Daphnie's website

#017 Winter Meals

Winter eating is hard: your caveman body is biologically preset to want to stuff itself with heavy breadfoods. What can we do to avoid the Extra Winter Layer? Daphnie shares her 5 Winter Metabolism Hacks to help trick your body out of hibernation mode.  We talk about foods that are appropriate for winter AND good for your body so that you don’t feel like you have to slog through a February of cold salads. Plus, Daphnie teaches us one of her favorite exercises.

Links in this episode: Eater's Winter Vegetable Roasting Tips, Every Grain of Rice by Fuchsia Dunlop, Food Matters Cookbook for that awesome Curried Tomato Soup recipe, This slow cooker costs less than $25, This is the fancy one Joanna has, Food Network slow cooker recipes, Rainbow plank video

#016 Staying Fit on a Budget

It’s easy to feel like fitness and nutrition are TOO EXPENSIVE! But just because you aren’t rolling in dough doesn’t mean you can’t afford to get more awesome. How can you stay physically healthy AND financially healthy? Daphnie and Joanna talk through what you don’t need to spend money on (hint: fancy athleisure wear) and ways to save on the good stuff (like produce and good running shoes). Because as Daphnie says, “There was health before Soulcycle and $11 green drinks.” Plus, we talk barefoot running in “This Is Crazy, Right?”

Links from this episode: Running Warehouse, Zappos, DSW, Moving Comfort sports bras, SNAP e-cookbook, Fitness Blender

#015 Resolutions

It’s January, and we know what that means: unrealistic resolutions that suck while we’re keeping them and make us feel bad about ourselves when we fail. Forget that noise! This year, Just One More is going to help you make a resolution (or set a goal, we like that better) that you can actually keep. We want to help you stay healthy through all 12 months, not just January, and that means it’s time to ditch the diets and get some strategies for success from Daphnie. Our resolution: to help you feel more awesome inside and out this year. #NoDiets2016

Links from this episode: Bon Appetit Food Lover's Cleanse

#014 Alcohol

What is alcohol? Fun? Dangerous? Caloric? Exciting? A chemical compound? How does it make you drunk? Does Daphnie ever get hungover? To prep for New Years Eve, we talk science and strategy with alcohol, including hangover tips, how drinking affects your weight, and the best drinks to choose when you’re out at da club. (We are nearly constantly at da club, just for your reference.) Plus, a listener question about finding exercises on the big scary internet.

Links: More info about Blue Zones

#013 Top 5 Tips and Tricks

This week we’re keeping it short and sweet with Daphnie's Top 5 Tips and Tricks for living your healthiest, most balanced life. What do pizza demons, Bugle fingers, and weight room dudes have in common? This episode, that’s what. Plus, Joanna tries to wiggle out of exercising with her Excuse of the Week.

Links in this episode: here's an online Tabata timer Joanna likes

#012 Christmas

Christmas: the holiday that lasts four weeks. Whether you celebrate it or not, the season of cookies, parties, and disrupted work schedules can do a number on your health and fitness routine. We talk about what’s hard about the Most Wonderful Time of the Year: how to enjoy carb-y treats without food guilt, what to do at the office party, how to travel like a Prepared Panda, and what to do when you’re a guest in someone else’s house. Our christmas gift to you: a holiday without food chatter. Plus, Daphnie tells us how to make the best choice when we’re at Starbucks.

Links from this episode: Almond Kale Banana smoothie recipe, Oatmeal Cocoa Chippers recipe

#011 Protein

Everyone loves protein: it helps rebuild and repair muscles, and it keeps us feeling full. But how much do we really need? How do we get more of it? Do we need to eat steak in meat sauce? Why does quinoa taste like rocks?  Daphnie and Joanna offer tons of protein-filled tips for normal people who like their food to taste like food, instead of a pile of crunchy dust. Plus, another listener question from Joanna's Dad!

Links in this episode: one great quinoa recipe

#010 Intro to Strength Training

Joanna and Daphnie attack the myths surrounding strength training, especially for women. This episode explains why strength training is good for you, why it won’t turn you into Arnold Schwarzenegger, and how you can do it in your tiny apartment without any equipment. Plus, Joanna apologizes to Daphnie on behalf of all normal people, and Daphnie answers a listener question about mixing vegetables and fruit in smoothies.

Links from this episode: Powersystems link for dumbells, Fitness Blender, HIIT It classes

#009 Thanksgiving

It’s Turkey Lurkey Time! Otherwise known as Food Guilt and Family Stress Time. Joanna and Daphnie break down how can you fully enjoy your Thanksgiving without feeling overly stuffed, or overly guilty. Are mashed potatoes really so bad? Can stuffing come from somewhere other than a box? How can I go for a Turkey Trot when I have 15 houseguests? (Answers: No! Yes! We’ll tell you!) Plus, Daphnie shares her favorite exercise for when you’re traveling.

Links from this episode: Stuffin Muffins, Joanna's favorite pecan pie recipe, Cranberry Sauce from scratch, Jalapeno Cheddar Corn Bread recipe , Video of rocket squats

#008 Long Distance Running

Interested in doing something crazy like running a 10K, half marathon, or full marathon? Daphnie is going to get us ready! She and Joanna talk about why you might want to run a longer race, why training is important (spoiler: so you don’t have a super bad time), gross things that happen to your body when you’re running for hours, injury prevention, and proper form. Plus, join our mailing list for access to Daphnie’s training plans!

Links in this episode: Team Challenge, Team Interactive, NYC Half Marathon Lottery (open until Dec. 3), Disney half marathons, Black Girls Run, Daphnie’s foam rolling video

#007 Metabolism

Daphnie busts open Joanna’s myths about metabolism by explaining what your metabolism actually is. Find out why Daphnie hates calorie counting, why starvation diets don’t work, and why we keep talking about cavemen. Then, Daphnie names some Super Cool Hacks to help you get your metabolism operating at peak performance like some sort of fancy car.