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.
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”.
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”.
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
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!
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
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 yoga, Fitness Blender, Yoga with Adriene, Planet Fitness gyms, Blink Fitness gyms, YMCA, Planet Money episode about how gyms make money, Video we talk about in "This Is Crazy, Right?"
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”.
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
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
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
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 form, Plank form
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 Arugula, More-Vegetable-Than-Egg Frittata recipe, Chicken and Asparagus Lemon Stir Fry
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".
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
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 lunch, Air filter for allergies, Salt block lamp, Mattress cover, Our Spring Break Workout episode
We all want to get more exercise, but the thing is, when we exercise, we get sore. Which is good, right? But also, bad? It feels kind of bad? But maybe it’s good for us? This week, Daphnie explains what getting sore really is, whether it’s good or bad, and how to take care of ourselves when it happens. Plus, we work our arms and shoulders with Daphnie’s Favorite Exercise!
Links in this episode: Pushup progressions, Lunge progressions
Half marathons: so hot right now! It’s not just you; more people really are running halfs these days. Think you might want to lace up your sneaks? Daphnie has trained over 1,000 people for half marathons, and in this episode she gives us an overview of her most important tips, from what to wear to how to keep yourself from getting injured. Plus, Daph answers a Listener Question about how to handle high altitudes.
Links: Find Half Marathons across the country, Three charity teams we mention (Team in Training, Team Challenge, Team Interactive), Team Challenge Head Coach Dave McGovern, Balega running socks, Feetures! running socks, Moving Comfort sports bras, Spibelt, Clip on running water bottle, Map My Run, Our injury prevention episode, Our winter workouts episode
Most people come in contact with nurses at some point in their lives, but unless you have nurses in your family, you probably don’t know that much about how nursing actually...works. This week, guest and Licensed Practical Nurse Kim Kaiser talks about finding a path to, and eventually away from, nursing. Plus, what does seeing cholesterol in a tube do to your feelings about nutrition and fitness? Kim gives us Pro Tips From a Nurse.
Links: Richard Scarry book, More about LPNs and where to find programs, Yoga to the People, Our episode about mouth health, Kim Kaiser's website, Kim on Instagram
If Daphnie goes out of her way to request that we cover a topic on the show, you know it’s gonna be good. In this episode, we talk about how mindful eating means getting away from our screens and getting in touch with our hunger. Does the idea of eating lunch without your phone make you squirm? You’re going to want to hear this one.
Links in this episode: Intuitive Eating website, Intuitive Eating book