#043 Guilt

Guilt is a tricky feeling. No one likes it, exactly, but we do it to ourselves all the time. Does this sound familiar? “Ugh, I can’t believe I ate all that pizza, I’m the worst. “I didn’t work out today, what a lazy bum.” “I’ll never lose weight if I keep doing that thing I keep doing!” Today, Daphnie explains how guilt actually gets in the way of our quest to be more awesome, and how dealing with feelings of guilt is one of the first, and more important, steps to a healthy lifestyle. Plus, we get a day in the life of Daphnie in “What Your Trainer Eats”

Links: Episode with Daphnie’s smoothie recipe, Amazing "This American Life" episode about fat and shaming

#042 Watch Your Mouth

Did you know that your mouth health can affect the rest of your body? WE KNOW! Turns out that even though there’s a separate doctor for your teeth and gums, what you do (or don’t do) to your mouth can make a big difference in your heart health, among other things. In this week’s episode, Daphnie gives us some great tips for upping our mouth health game, including oil pulling and tongue scraping (ew!). Plus, we talk about this week’s Power Food: Fish!

Links: Buy a tongue scraper, Buy a "mechanical" toothbrush, Buy some Glide floss, Guide to making good fish choices

#041 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 Eggs, Milk, Artificial Sweeteners, Carbs, and Abs 

#040 Salt

Salt warnings are going on to menus in NYC, but what’s the big deal? Do we have to resign ourselves to a lifetime of bland scrambled eggs? Daphnie explains the difference between sodium and salt, where all that extra sodium in our diets is coming from, why that can be a bad thing, and how we can avoid it. Plus, we investigate the “21 Day Fix” in “This is Crazy, Right?”

Links in this episode: NYC's sodium warning labeling law

#039 Building a Workout

We know we’re supposed to “work out” or whatever, but what does that even mean? If we can’t afford a personal trainer, how are we supposed to avoid getting in the rut of doing the same thing over and over? This week, Daphnie lays out how to build a workout plan: what kinds of workouts, how often, and when to pump up the intensity so we don’t plateau. Plus, she ruins Joanna’s Excuse of the Week.

Links: Elliptical video, Fitness Blender free workout videos, Tabata timer

#038 Meat

Happy Father’s Day! We’re using the holiday as an excuse to talk about meat. (#genderedstereotypes) There’s a whole lot of pop “science” out there telling you all sorts of weird stuff about eating meat, so Joanna and Daphnie get down to brass tacks: what does meat do for us, what kind should we be eating, and how much? Plus, what’s the deal with “dressing on the side”? Daphnie answers a salad dressing-related Listener Question.

inks in this episode: Joanna's favorite turkey burger recipe, Why is American Food So Cheap?, Balsamic Vinaigrette recipe

#037 Acupuncture with Sara Vaccariello

What is the deal with acupuncture? Daphnie grew up with it, but Joanna has always been a little skeptical. In this episode, guest Sara Vaccariello of Avalon Acupuncture helps us understand what acupuncture is, how it works, and why it can be helpful even if you don’t believe in “qi”. Joanna, Sara, and Daphnie also discuss how acupuncture is being used in hospitals and how people are working to make it more accessible to normal people.

Links in this episode: Avalon Acupuncture (Sara's practice), Article about Acupuncture in the ER, Brooklyn Open Acupuncture, City Acupuncture, Olo Acupuncture

#036 Ow My Back

Sometimes it seems like everyone has back problems, doesn’t it? Backs are complicated (so many muscles PLUS a spine!) but there is a lot we can do to try and keep ourselves pain free. Daphnie explains some back anatomy (backnatomy?) and gives us some easy tools for preventing and treating pain. Plus, we learn another one of Daphnie’s Favorite Exercises.

Links in this episode: Spinal Anatomy image, Back Muscles Anatomy image, Stiff by Mary Roach, Superman form, Plank form, Side plank form, Single leg bridge form, Our Ab episode, Superman lat pulldown

#035 Vegetables

Vegetables: so hot right now. We might be in the Age of Bacon, but chefs across the country are bringing vegetables front and center and reminding us that they can be totally delicious (yes, really!). In this episode, Joanna and Daphnie discuss why vegetables are so important, how many servings we should be eating, how to buy the best ones, and what we can do to sneak them into our meals. Plus we talk about “The Biggest Loser” in “This is Crazy, Right?”

inks in this episode: Sesame Street's "Captain Vegetable", "The Plate" at choosemyplate.gov, Vegetable servings info from USDA, The Right Way to Store Veggies video from HGTV, EWG's "Dirty Dozen" fruits and veggies to buy organic, Farmers Market Finder, CSA Locator, Frittata recipe, NYT Mag article about "The Biggest Loser" 

#034 Listener Questions

You asked, we answered! This week, we have an entire episode of listener questions. Daphnie and Joanna cover fitness and nutrition topics from tennis balls to breakfast sandwiches and everything in between. What is between a tennis ball and a breakfast sandwich, you ask? You’ll have to listen to find out!

Links in this episode: Whole 30 Review by dietitian, We're on Google Play Music now, Joanna's videos including her appearance on Anderson, Yoga Tune Up Balls, Melt Balls, Yoga Tune Up Youtube channel, Hip flexor stretch, Recipe for steel cut oats in the crock pot

#033 Weddings

It’s wedding season! Whether you’re getting married (like Daphnie) or have a lot of friends who are (like Joanna), weddings can bring up a lot of fitness and nutrition questions. How can we escape the tyranny of the Wedding Industrial Complex? How can we look our best at weddings without doing crazy crash diets? And how can we make sure we’re not “that person at the wedding who was so drunk they fell in the koi pond”? As usual, it’s all about balance. Plus, delicious muffins in “What Your Trainer Eats”.

Links in this episode: Fill out our survey!, Previous episode about juice cleanses, Chocolate Chip Banana Muffin recipe

#032 Fit Pregnancy

Happy Mother’s Day! Daphnie and Joanna aren’t pregnant, but their friends are, and pregnancy is like a secret club where no one wants to tell you anything until you’re a member. This week, Daphnie starts to break down the wall of secrecy by talking about how to treat your body if you’re trying to get pregnant, and how to stay fit and healthy throughout pregnancy. Plus, we talk about one of Daphnie’s favorite Power Foods!

Links in this episode: Environmental Working Group's resources on avoiding toxins, Info from Mayo Clinic on prenatal yoga, How to do the bird dog exercise, Coconut oil roasted sweet potatoes recipe, Vegan sweet potato chili, Turkey quinoa sweet potato chili, Sweet Potato Bisque with Corn and Jalapenos

#031 Spring Break Workout

Spring has sprung, so it’s time to get outside and work out! In this week’s episode, Daphnie gives us some general tips for working out in your favorite yard or public park. Then, she shares a brand new outdoor workout that she created just for Just One More listeners! Plus, we talk about what to order at Dunkin Donuts in “Best Choice”.

Links in this episode: SPIbelt, Fuelbelt with water bottles, Daphnie's recommended exercise band, tabata timer

#030 Getting Older

It’s Joanna’s 31st birthday, and we’re celebrating with some Real Talk about getting older. How do we feel about it? How do we talk about it, and do we maybe want to change that? What does it actually do to our bods, and how can we stay strong and sassy into our later years? Plus, Daphnie deals with Joanna’s very childish (but so real) Excuse of the Week.

#029 Top 10 Travel Tips

Planning a trip for Spring Break or thinking ahead to summer adventures? We’ve got you covered with Daphnie’s Top 10 Travel Tips. How do you enjoy yourself without coming home to a big ol’ pile of guilt? Do you have to work out on vacation? Can you still have that margarita? And how do you make sure you can still...you know...go? We’ve got answers! Plus, Daphnie talks about fasting diets in “This is Crazy, Right?”

Links in this episode: Avocado Vine, Well blog's article on fasting diets

#028 Sweet Tooth

Do you have a sweet tooth? It’s OK! It seems like the entire internet is telling you to “quit sugar”, but in some deep part of you, we think you already know that’s unrealistic. Daphnie tells us why we crave sweet treats, what kind of sugar we really should cut out, and how to make sustainable changes without giving up our afternoon cookie. Plus, we learn another one of Daphnie’s Favorite Exercises!

Links in this episode: video of bent over dumbbell row form, info on artificial sweeteners from Harvard School of Public Health

#027 Abs

Everyone wants hot abs, and everyone on the internet will tell you how to get them if you hand them $50 and make room in your apartment for some weird metal torture device. In this episode, Daphnie explains what your ab muscles actually are and why they’re so important (they’re not just for looking hot, people). Joanna does a series of ab exercises punctuated by loud groaning. Plus, Daphnie gives us snack advice in What Your Trainer Eats.

Links in this episode: Abdominal muscle anatomy drawing, plank form, side plank form, reverse crunch form, full sit up form, Superman form

#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