The Allsorts Podcast

If you’re the proud owner of a pair of ovaries, and you’re “of a certain age” you may have noticed that things are starting to change. Could it be…perimenopause??? It can be hard to talk about perimenopause and the menopause transition…not the least of which is that there is still such a ridiculous stigma about women getting older. Like it’s a “use by date” in society and as a woman in her mid-40s, I want to help contribute to a mindset shift around this important transition in our lives.  We need to educate ourselves about how are bodies are changing and how we can best facilitate that change, so I’m thrilled to welcome Dr Nitu Bajekal MD, a UK-based OBGYN BACK on the pod, in honour of her newest book, Finding ME in Menopoause. Dr Nitu is an advocate for reproductive health for all humans, and this episode is a deep dive into what perimenopause and menopause actually is, the signs and symptoms to discuss with your physician as well as a look at evidence-based lifestyle medicine - sleep, movement and nutrition - that complement traditional care. Hormone health is definitely a trending topic - filled will all sorts of wacky ideas about how to care for yourself during this transition so we’re going to cover everything from how perimenopause presents itself to why hormone tests are generally useless during this time as well as the confusing around hormone therapy and why the microbiome is so important for hormone balance! On this episode we chat about: Perimenopause vs Menopause How perimenopause shows up in the body Dr Bajekal’s own experience with early menopause What we get wrong about menopause hormone therapy Brain health: is it perimenopause or your lifestyle? Why you probably don’t want to do a hormone test How the gut microbiome affects your hormone balance Why soy is so important for hormone health The question of weight gain in menopause Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners…and our sponsors! Today’s episode is sponsored by Bio-K+ Probiotics, a leader in evidence-backed probiotics. Go show them some love at www.biokplus.com  I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @drnitubajekal as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Of all of the supplements on the shelf, by far the most complicated ones are probiotics. How complicated? Even health professionals don’t always fully understand them! Because probiotics aren’t just one thing: every individual strain of probiotics - or combination of strains - is a totally unique entity so we can’t just paint them all with the same brush. So I thought it was time to dedicate a whole episode to learning a little more about them with Bailey Hanna RD, a dietitian who has a deep understanding of the area. Consider this your tutorial on the world of probiotics. From what they are, EXACTLY, to how they are different from fermented foods. We take a look at all the ways that taking probiotic bacteria can influence our metabolism and what you need to think about in order to choose a probiotic from the hundreds sitting on the shelf (or in the fridge!). About Bailey Hanna RD: Bailey Hanna is a gut health dietitian with a focus on Irritable Bowel Syndrome (IBS). She holds a Master of Science degree in Nutrition and Dietetics from Loma Linda University, and has over 7 years of experience working in clinical, research, and advisory roles. Bailey’s work centers on developing tools to help clinicians and individuals sift through the available evidence on diet and supplemental therapies for IBS, focusing extensively on probiotics. On this episode we chat about: What inspired Bailey to become a dietitian How wellness can make us feel like our health issues are our fault Are probiotics evidence-based? Why there are so many different opinions What is a probiotic, exactly? How are probiotics different from fermented foods? Do you need a probiotic if you eat fermented foods? A very detailed look at how probiotics work in the body The truth about gut-derived serotonin  Who should consider a probiotic? Who should steer clear? What to look for in a probiotic? Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners…and our sponsors! Today’s episode is sponsored by Bio-K+ Probiotics, a leader in evidence-backed probiotics. Go show them some love at www.biokplus.com  I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @baileyhanna.rdn as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! includingepisode Editorial note:  Because this is a probiotic episode sponsored by a probiotic company, I wanted to take the opportunity to say that we have a strict editorial policy that does not allow the sponsor to influence the episode content. For example, our guest has no professional connection to the sponsor, nor did she know the episode was being sponsored by the probiotic company until after the episode was recorded. The integrity of our education comes first!

This week, we’re talking about how to get present, slow down and truly savour the act of cooking and eating with Murielle Banackissa, author of the new plant-based cookbook, Savouring.  In an always on world, making the time to cook can feel like an impossible task…there’s always another distraction. And as a parent, I know that the relentlessness (and sometimes, thanklessness!) of family food work can make cooking feel more like a chore than a pleasure.  According to Murielle, cooking is the perfect way to romanticize our lives…even if for only 20 minutes. So how can we make space for cooking in our lives, in a way that’s enjoyable and allows us to welcome a few moments of mindfulness in the middle of a hectic day? In this episode, Murielle shares how she battles distraction in the kitchen so she can get present as well as how her upbringing really celebrated gathering for the family meal and how she continues that spirit in her own home. Plus, you can expect a fun sort of cookbook author confidential: what Murielle cooks during a busy week (without a recipe!), the super common recipe I have NEVER made from scratch, the pantry staples Murielle can’t live without and her favourite vegan spots in Montreal. We talk about how to make entertaining a little less intimidating and how to make a recipe your own. I hope this episode inspires you to make cooking a moving meditation that makes everyday a little bit better. About Murielle Banackissa: Murielle Banackissa is a food photographer, recipe developer, and food stylist based in Montreal. Outside of spending hours developing new recipes and shooting them in her home studio, Murielle loves paying attention to the details surrounding her as a way to feel more grounded and present. From water droplets resting on leaves after rainfall, to the golden glow of summer nights, to the way yeasted dough rises under the ideal conditions, she is always seeking the magic in seemingly mundane moments. On this episode we chat about: The diverse food influences that shaped Murielle’s cooking The family meals that inspired Murielle to make meals a special part of her day How she sets herself up to be present in the kitchen Embracing the slow weekend cook What Murielle actually cooks during a busy week What inspired Murielle to go vegan and her surprising advice for new vegans Murielle’s approach to entertaining The go-to ingredients that Murielle relies on in cooking Murielle’s advice for anyone who wants to start a food career Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @muriellebanackissa as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! includingepisode

When the going gets tough, do you get going… right into the kitchen? What is it about baking that is so deeply satisfying and comforting? I mean, eating your baking is deeply comforting but what about the act of baking itself? Why do so many of us reach for our apron when we need to chill?  It was these questions and more that drove my conversation with Amanda Paa, the food photographer, recipe developer and yes, sourdough baker, behind the blog Heartbeet Kitchen.  We talk about how discovering sourdough actually changed Amanda’s life (for real!) and how learning to bake sourdough has become a source of comfort and inspiration in her life, helping her grapple with anxiety and perfectionism. We dive deep into the world of sourdough baking with plenty of practical tips to help even a novice get started, but we also talk a lot about the idea of health and striking that balance between nourishing our bodies and nourishing our souls. Amanda has been a food blogger since 2011 and she has a really unique story because she went from a strict gluten free diet to help manage her autoimmune disease to a sourdough enthusiast. We all want to feel good. And we all want to eat food that tastes good…so what does that actually look like in real life? What is a “healthy” food? And, how do we strike that balance of nourishing our bodies and our souls?  Talking to amanda will likely change your perspective on the role of food work in your life….I know you’re going to love this episode! About Amanda Paa: Amanda is a passionate sourdough baker, digital brand owner, and seasoned recipe developer. She founded Heartbeet Kitchen in 2011, and has created a loyal following through her love of teaching others the magic of sourdough, as well as modern, real food recipes. She lives in Wisconsin with her husband and 4 rescue cats and enjoys gardening, dinner parties, and renovating their 1908 home. On this episode we chat about: How Amanda went from gluten free to sourdough enthusiast Why maintaining a sourdough starter is easier than you think Amanda’s secret for a more flavourful sourdough How fermentation alters the gluten and FODMAP structure of wheat Why grocery store sourdough might not be what you expect Why baking feels so therapeutic How sourdough has helped Amanda through anxiety How Amanda got into blogging and what it’s like to do it as a job Her tips for new bloggers Amanda’s lifechanging hack for proofing sourdough Sourdough troubleshooting tips Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @heartbeetkitchen as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! including

As a dietitian on the internet, it’s not lost on me that there is a MAJOR difference in what people want to see versus what will actually make the biggest difference in their health. Case in point: the enormous amount of content debating the “dangers” of oats or the “benefits” of colostrum and how so very few people actually talk about heart health. So, since it’s February and it’s Heart Month…let’s go there. Because heart disease is still the number one killer of adults in the USA and the number two leading cause of death in Canada.  And this conversation is fraught with WAY more trendy controversies than you might expect. Like all the carnivore/blood sugar bros who try and tell you that saturated fat isn’t a problem. Or not to worry about your LDL cholesterol levels. So I wanted to bring in a master myth-buster, Dr Adrian Chavez PhD to break down the science of heart health, what the risk factors are as well as what research says about how to eat for a healthier heart. It was important to me that I talk to an omnivore for this one as I feel like a lot of the plant-based discourse around heart disease makes it sound like anyone who eats animal foods is going to have an instant heart attack…which just isn’t true. We cover different diets for heart health, whether you need omega 3 fatty acids and other supplements and just a ton of BS-free, practical advice on how to eat to keep your body strong and healthy. About Dr Adrian: Dr. Adrian Chavez PhD has a Master’s Degree in Exercise Science and PhD in Nutrition and Health Promotion who has quickly grown a following on Instagram for his no-nonsense, evidence-based nutrition advice. Dr Chavez is host of The Science of Nutrition Podcast and runs a virtual nutrition course called the Nutrition Mastery Blueprint. On this episode we chat about: Dr Adrian’s journey from athletics to a PhD in nutrition What does it actually mean to have a healthy heart? Why are people saying LDL cholesterol isn’t a problem? How dietary cholesterol and saturated fat impacts blood cholesterol The role of fibre in regulating blood fats What to eat and what to minimize for better cholesterol An easy hack to increase fiber + decrease saturated fat Omega 3: diet vs supplements Salt and blood pressure Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @dr.adrian.chavez as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! recommendations

Ever feel like the Instagram version of motherhood is just a little off the rails? Like when you plop your kid in front of a tablet and hope no one’s watching? Or you show up to the bake sale with store-bought cookies? You are in for a treat today…we’re getting into the messy bits of motherhood, entrepreneurship and more with Liz Hammond and Katie Ruddell of Not Your Mommy podcast.  When I created this podcast, I called it The Allsorts Podcast not just because I like candy. It’s also because I wanted to talk about all sorts of things. Because wellness isn’t just drinking green juice. It’s about equal access to health care. It’s about sleeping well. And it’s about navigating our roles and responsibilities in a way that fosters open and honest communication and supports our mental health. And today’s conversation with Liz and Katie is all about turning the idea of the picture perfect mommy on its head. Because I don’t know who decided women get a personality transplant just because they’ve had a kid.  Personally, I’ve always felt at odds with that ‘make it magical’ vision of motherhood. I do not, for example, stay up until midnight baking for the bake sale. Or plan extravagant themed birthday parties. Nor do I send holiday cards with professionally shot family portraits. If you do, and you love it, that’s awesome!!  But I, for one, embrace B+ parenting as I call it…or as Liz and Katie call it, mini-momming. And they do it with style: I’ve loved listening to their podcast because it’s essentially listening in on two best friends talking about anything and everything that’s on their mind. And I know you’ll love it too! About Liz and Katie: Liz Hammond is a copywriter and essayist whose work has been featured in Huffington Post and Vogue. She is currently at work on a memoir about her experience with postpartum depression. Liz lives with her husband and son in Vancouver in a little house filled with love and books. Katie Ruddell is the owner and founder of the sunshine inspired café group, Kokomo Foods. Before opening the doors to Kokomo’s first location in 2017, Katie spent over 10 years working in marketing and brand strategy in Vancouver. Katie’s relationship with fresh, nourishing food is the result of a lifetime of living and travelling abroad. She became inspired by the accessibility of plant-focused food and how it brought people together, especially when paired with the sun. Years later, Katie left her dream job at lululemon to pursue her five year goal of creating that very thing for her own community. On this episode we chat about: Liz + Katie’s Lululemon origin story Is entrepreneurship the only way to balance ambition and motherhood? How Liz and Katie made the decision to have kids What they thought motherhood would look like vs what it actually feels like The very real challenges of running a business with small children Rejecting the societal mommy ideal and accepting yourself as you are The ups and downs of feeding kids and trying not to mess them up The circle of neglect, train youtube and other parenting necessities Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd @notyourmommy_podcast as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN!

Have you heard of prebiotics before? In this episode of The Allsorts Podcast, we are going to talk all about prebiotics: what they are, how they work in the body and what benefits they might have for us and our gut microbiome.  As a gut health dietitian, every time I talk about prebiotics, someone stops me…don’t you mean PRO-biotics? Nope. Nope I don’t. While probiotics - the beneficial bacteria found in our gut - get most of the press, prebiotics - the energy sources for those bacteria - don’t get nearly as much attention.  Yes, that’s right: if you want your good gut bacteria to thrive, you need to feed them well. And what do they eat? Fermentable carbohydrates AKA prebiotics. For my IBS friends, you might recognize this concept because of the low FODMAP diet for IBS. FODMAPs are, by definition, fermentable carbohydrates…and some of them are in fact, prebiotics.  So I am absolutely thrilled to introduce you to Dr Raylene Reimer PhD, registered dietitian, researcher and professor at the University of Calgary, who just so happens to be an expert on all things fibre and prebiotics. She is going to teach us everything we need to know about feeding our gut microbiome the right way. If you’re a gut health nerd like me, I just know that you’ll get so much out of this episode and it will have you looking at roughage with a whole new appreciation. About Dr Raylene: Dr. Raylene Reimer is a Professor of Nutrition in the Faculty of Kinesiology and Cumming School of Medicine at the University of Calgary. She is also a Registered Dietitian. Dr. Reimer has an internationally recognized research program focused on the role of diet in modifying the gut microbiome and how diet and the microbiome interact to prevent and treat chronic disease. She has done extensive research on dietary fiber and particularly prebiotic fiber. She has published >195 scientific research papers and is principal inventor on several patents. Her research has been widely recognized by the media and with several national nutrition awards. On this episode we chat about: What is a prebiotics, exactly, according to science Dietary fibre vs prebiotics How do prebiotics get used by our gut microbiome? Which foods have prebiotics? The number one source of prebiotics in the North American diet Prebiotics, the gut barrier, and inflammation  Prebiotics and blood sugar control Should you take a prebiotic supplement?  The exact dosages of prebiotics you need to have an effect for different conditions Is there anyone who should avoid prebiotics? Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! including

Sugar: the stuff of celebratory birthday cakes and wellness myth. Without a doubt, it elicits some pretty major debate for a pantry staple…and we spend a lot of airspace talking about  how sugar affects the body. So, in this week’s episode, I’m going to put on my Registered Dietitian hat and answer all of your burning questions about the sweet stuff, including, “Is sugar bad for you?” In order to answer that question, we’re going to have to dive DEEP. Starting with what the heck sugar actually is and how the body metabolizes it. We’re going to dive into the science and physiology of sugar, with a detour to cover alternative sweeteners like aspartame in order to arrive at the destination: how we should approach sugar in our everyday lives.  I hope you love this solo episode, our first of 2024! As always, we’ll start with 3 of Desiree’s current obsessions and close with a question from our community. On this episode we chat about: What is sugar, and how is table sugar different from the sugar in our bodies? How is the sugar we eat metabolized by our body? Is it okay for blood sugars to rise? Glycemic index vs glycemic load Is sugar inflammatory? Does sugar cause diabetes? Aspartame and cancer What you NEED to know about that erythritol and heart disease study How many added sugars should we eat daily? What about fruit? How to beat sugar cravings Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners… I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Connect with Desiree Website: https://desireerd.com  Instagram: https://www.instagram.com/desireenielsenrd/ Full show notes, along with episode links and references, available at https://desireerd.com/podcast/

Something I’m passionate about is that cooking for yourself is one of the most important steps you can take in your personal wellness. When you cook at home, not only do you control what goes into your food but you’ll save a LOT of money, helping ensure that healthy eating is sustainable for you and your family. Especially with the cost of food rising globally, knowing how to coax more flavour and enjoyment from simple, budget-friendly ingredients is a skill every single one of us should have. And one that we need to be passing on to our kids, from the time they’re old enough to safely hold a knife. Delicious, nutrient-dense food doesn’t have to be finicky or fancy…nor does every single thing you eat need to be MasterChef worthy. But what if cooking doesn’t come easy to you? How do you build the skills you need to be a better cook? This week’s episode with bestselling author, food literacy advocate (and former MasterChef Australia darling!), Alice Zaslavsky, is going to point you in the right direction. About Alice Zaslavsky: Alice Zaslavsky is Australia’s friendliest voice in food, helping home cooks connect with the people they love and ideas that matter. An award-winning author, broadcaster, and self-appointed ‘vegelante’, she brings flavour, community and conversation to homes all around the world. Alice is the author of In Praise of Veg, which has been published in 11 countries, and the new The Joy of Better Cooking, which is out in Australia and will be released in North America in 2023. A former high school teacher and MasterChef Australia crowd favourite, Alice is a beloved radio and television host in Australia as well as columnist and food literacy advocate as well the creator of Tumami, a line of condiments. On this episode we chat about: The surprising thing that Alice grew up eating for breakfast How Alice’s upbringing cemented the role of food in her life Why it’s so important to get kids into the kitchen How Alice the high school teacher ended up on MasterChef Australia Understanding how to season food properly and build flavour Why tasting your food AS you cook is so important All the condiments Alice would put in a beginner’s pantry How to fake a fancy balsamic The ingredient that Alice thinks is the next black truffle The tools Alice uses to create new textures Alice’s back pocket recipes Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We’re a small podcast and each share or subscription matters! It’s a totally free way to support the pod in less than a minute. We appreciate EVERY. SINGLE. LISTEN! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @aliceinframes as well as in our Nutrition with Desiree community. Full show notes with episode links + recommendations can be found at https://desireerd.com/podcast/

If you’re ready for a deep dive into one of the most misunderstood gut health conditions on the planet, you’re going to love my conversation about small intestinal bacterial overgrowth, AKA SIBO, with registered dietitian Ayten Salahi. I discovered Ayten’s work a while back on Instagram, and let me tell you, it’s rare to discover a practitioner I am so aligned with so it’s exciting for me to introduce you to her wonderful work! She dives deep into topics around irritable bowel syndrome, SIBO and diet with a lens on inclusive, positive and joyful - and yes, effective - nutrition strategies for getting your digestive function back on track. We’re tackling SIBO today, which is the subject of a lot of misinformation online, particularly around the role that nutrition plays in caring for it. SIBO is a debilitating gut condition that is notoriously difficult to treat…which sets it up as prime internet fodder for wellness discourse. We get super specific about what SIBO is - and isn’t - on this episode, as well as tackling diagnosis, treatment, and the very surprising role of nutrition in SIBO care. If you’ve got SIBO - or know someone who does - this episode may lead to a lot of surprising insights! About Ayten Salahi RD: Ayten Salahi, MS, RDN is a GI- and plant-focused registered dietitian, culinary nutritionist, and intersectional food policy advocate. She completed her masters degree at the Tufts Friedman School of Nutrition Science and her Dietetic Internship at Massachusetts General Hospital (MGH). There, she completed a concentration in medical nutrition for gastroenterology and received the Louise Hatch Award for outstanding professional promise and standards of practice. On this episode we chat about: How Ayten’s background in neuroscience got her interested in the gut brain connection What is SIBO, actually? What are the symptoms? What are methanogens and how do they impact motility? Why SIBO is so difficult to diagnose and treat All the underlying causes of SIBO (you’ll be shocked) The truth about how nutrition affects SIBO Should you go low FODMAP? Why pharmaceuticals are an important part of SIBO care Why physical movement is important Why you can still eat food you love while you help your gut feel better The major red flag when evaluating SIBO information Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We’re a small podcast and each share or subscription matters! It’s a totally free way to support the pod in less than a minute. We appreciate EVERY. SINGLE. LISTEN! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortpod @aysa.nutrition as well as in our Nutrition with Desiree community. Full show notes with links + episode recommendations available at www.desireerd.com/podcast

Stressed out? You’re definitely not alone…we seem to be very good at upping the ante on life at every single turn. So, you’re probably curious about whether there are any good supplements for stress. And that’s exactly what we’re going to talk about during the solo episode - the first of season 3! In my own life, I’ve noticed that life just seems to get more intense with each passing year, even though my kids aren’t tiny anymore. Part of that could be my own response to my environment, but when I look at things on paper, I realize that over the last 5 years, I’ve written 3 books and started hosting a podcast, on top of all the usual things such as writing a weekly blog and newsletter and managing two instagram accounts. So maybe, just maybe, I have to admit that I’ve piled a lot on myself. And some days it feels really good. But sometimes, it all feels like a bit too much…so if you’re feeling stressed out and overworked, you’re not alone. Stress is interesting. It can be positive and useful, like when you’re excited by a big project and want to do a really good job. Or, when it alerts you to something that is out of sync with how you should be living, like a negative job environment. And while it is totally normal to go through periods of stress, if you notice that you can’t remember the last time you weren’t stressed, it might be time to look at it closely. Chronic stress affects our minds and bodies on so many levels: from increasing feelings of anxiety to exacerbating gut health issues like irritable bowel syndrome. It messes with our sleep and even impacts our immune function. So even as a registered dietitian, I rarely have a conversation about healing without also mentioning stress. This is an episode for anyone who has ever had to deal with stress, which is everyone, so let’s dive in and talk about 5 common supplements for stress, the science and the reality. On this episode we chat about: 3 things I’m obsessed with right now, in the opening segment of the episode What I personally do to help me manage stress What supplements can - and cannot do - to support you in times of stress What are adaptogens, actually? The science, mechanisms of action and dosages for 5 common supplements for stress: rhodiola, ashwagandha, reishi, chamomile and l-theanine The challenges in choosing plant medicines due to varying quality and efficacy Who should NOT take a supplement for stress Are there safe supplements for stressed out kids? Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We’re a small podcast and each share or subscription matters! It’s a totally free way to support the pod in less than a minute. We appreciate EVERY. SINGLE. LISTEN! I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @desireenielsenrd as well as in our Nutrition with Desiree community. All links to the research cited in this episode, plus my recommendations can be found at https://desireerd.com/podcast/ 

It’s 2022, can hustle culture just go away now?  Now, more than ever, we need to learn how to slow down…sounds easy,  but it actually takes a lot of courage in our always on society. The courage to reject the idea that you need to be constantly productive. That taking care of yourself needs to look a certain way. That wellness is just something you buy. Slowing down isn’t about giving up - although in this episode we do actually talk about how giving up isn’t always a bad thing - it’s about trusting the timing of your path. Knowing that it is more important to stay present and take care of yourself than to check off accomplishments, one after the other. That finding moments of joy, rest and connection everyday is actually part of a successful life, not something you treat yourself to once you’ve reached your goals (because news flash: there will always be another hill to climb!). If you just breathed a deep sigh of relief reading those last two paragraphs, you’re going to love this conversation with Melissa Nkomo, a mindfulness and movement practitioner championing the idea of slow well being…because, you know, wellness is supposed to make you feel better as opposed to just be another thing on your to do list. I am absolutely obsessed with everything Melissa has to share and I know that you will be too. About Melissa Nkomo: Melissa Nkomo is a mindfulness and movement practitioner with nearly a decade of experience and training across multiple modalities. Melissa's own practice of self-exploration, self-regulation, and self-keeping, are the foundation upon which she has built Kunye - a modern mindfulness agency with a new studio location, The Well, that just opened in downtown Vancouver. On this episode we chat about: Melissa’s journey from business school to skincare to mindfulness + movement How releasing hustle mindset + expectations helped her business evolve Why it’s important to take risks and embrace setbacks as part of success Why it’s important not to transfer ownership of your wellness to someone else How pilates integrates movement + mindfulness What we get wrong about meditation Movement as a pathway to practice the skills you need for life Taking a trauma-informed approach and creating inclusive spaces How she learned to create a sense of safety in her own body as Black woman in wellness Creating supportive boundaries when caring for others The slow wellness framework: inner, outer, higher Her advice for those craving to connect to their bodies + inner knowing Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners and of course, our sponsors. We are thrilled to welcome back my friends at Botanica Health as episode sponsors because their Perfect Greens is maybe the most potent and best tasting greens you’ll ever try! Try my fave Berry flavour (I use it as a mid-afternoon pick me up) or explore the entire line at www.botanicahealth.com I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @thewell.kunye as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full show notes, including links + recommendations at www.desireerd.com

One of the MOST important aspects of evidence-based nutrition practice is a commitment to looking critically at the science of nutrition as it evolves and allowing your practice to evolve with it. And it has always struck me that some of what we call evidence-based nutrition is actually just professional consensus. For example, why do we gender the recommendations for fibre…when the guidelines are clearly based on energy intake? The more you need to eat - which is mostly determined by your body size and activity level - the more fibre you need, full stop. It doesn’t make sense to tell all women that they need 25g of fibre daily considering that some of us are small, and not so active…and others are marathoners, or 6 feet tall! As a new dietitian, I didn’t always feel empowered to question the status quo…and so I want to use this platform to bring these conversations public in hopes that we all feel more empowered to have these discussions. I have been looking forward to this week’s episode with Dr Catherine Morley, PhD for a while now so please join us for a look at the gender binary in nutrition as well as taking an anti-oppression approach to nutrition practice. About Catherine Morley PhD: Dr Catherine Morley, PhD is a recently retired professor in the School of Nutrition and Dietetics at Acadia University in Nova Scotia. Her research has focused on the meanings of eating, how feeding changes in illness as well as the food/eating/nutrition issues of transgender and gender diverse people. She is currently the owner and principal of Catherine Morley Dietetics. On this episode we chat about: What has contributed to the unquestioning, hierarchical culture of dietetics in the past What gender diverse and trans people need from us as dietitians Why BMI is not useful - and potentially harmful - for individual nutrition care Why calories should not have bearing on how you choose your foods The challenge of a low diversity profession serving a diverse population How funding bias drives research and research gaps hinder nutrition Examining whether gendered nutrient recommendations are actually best evidence Why food security matters for all practitioners How marketing influences our ideas about health and nutrition Why releasing number crunching can help transform nutrition practice Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners and of course, our sponsors. We are thrilled to welcome back my friends at Botanica Health as episode sponsors because their Perfect Protein Elevated is my favourite protein ever! Try my faves, Brain Booster or Energy Booster, or explore the entire line at www.botanicahealth.com I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod as well as in our Nutrition with Desiree community. Full show notes, including links + recommendations, at www.desireerd.com/podcast

I remember when I first went vegetarian as a teenager in the 90s. There were no recipe or nutrition blogs. If I wanted information, or a sense of community, my main outlet was Vegetarian Times magazine. I poured over the pages, even buying my first ever cookbook, The Vegetarian Times cookbook, that I could not have fed myself without. So I cannot imagine what it must have been like for Ann Esselstyn when her husband, Dr Caldwell B Esselstyn Jr made the discovery that a whole food plant-based diet just might help reverse cardiovascular disease. The whole family, including their daughter Jane, went fully plant-based pretty much overnight and had to completely relearn how to cook and eat. But we’re lucky they did…because the Esselstyn clan has become a huge force for positive change in so many people’s lives in their enthusiastic support for a health-focused plant-based diet. And what makes it possible? The thousands of recipes that Ann, and later Jane, have developed to take the guess work out of feeding yourself plants. So I jumped at the opportunity to chat with Ann and Jane Esselstyn ahead of the release of their latest book, Be a Plant-based Woman Warrior: Live Fierce, Stay Bold, Eat Delicious. On this episode we chat about: What it was like for Ann to start learning to cook plant-based meals for her family pre-internet when no one around them was eating this way The classic meal that remains a stable in the Esselstyn household to this day and is even served at weddings! How a plant-based diet changed Jane’s relationship with her body The surprising source of so many superstar recipes in their books Why their approach to using diet to reverse disease looks different than nutrition for a healthy person The plant foods Ann + Jane try to eat daily How a plant-based diet powerfully supports women Their tips for boosting flavour and satisfaction in your meals How they stay energized as they age We get schooled on the CUVA…you’ll have to listen! Why soy isn’t an issue for hormones…but meat and dairy may be The hilarious thing that surprises Ann about getting older (you’ll die!) Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners and of course, our sponsors. We are thrilled to welcome back my friends at Botanica Health as episode sponsors because their Perfect Greens is maybe the most potent and best tasting greens you’ll ever try! Try my fave Berry flavour (I use it as a mid-afternoon pick me up) or explore the entire line at www.botanicahealth.com I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @jane_esselstyn_rn as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Connect with Jane and Ann Esselstyn: Website: JaneEsselstyn.com Instagram: @Jane_Esselstyn_RN YouTube: Jane Esselstyn Head over to www.desireerd.com for full show notes, or watch on YouTube! 

Life is meant to constantly evolve: we are not the same person we were yesterday. Aging is a part of this human existence that each one of us experiences. I mean, the alternative is literally no longer living. No thanks. And yet, so much of the narrative around getting older is one of fading into the background. As a member of the over 40 club, I reject it entirely. But we also have to acknowledge the transitions inherent in aging and support each other through them. Which is why I am excited to share this conversation with Dr Lisa Petty PhD. Her work focuses on how we take care of ourselves in midlife, and what influences our behaviours. We get into a lot of juicy territory here, from how women tend to stay silent on the challenges inherent in life’s transitions, from menstruation and menopause to motherhood and why this silence hurts us. We also talk about the very real challenges of getting older from overwhelm to alterations in cognitive function and why they occur. There is so much for women of every age in this episode, I hope you love it! About Dr Lisa Petty: Dr Lisa Petty began her career as a holistic nutritionist who quickly became recognized internationally as a speaker, journalist, award-winning author and media health expert who believes that healthy living is simple – although it often isn’t easy. When her children became adults, Lisa earned her doctorate researching the physical and social factors that influence well-being, with a focus on women at midlife. On this episode we chat about: The damage we do when we don’t openly share our experiences around hormonal or life changes such as puberty, pregnancy or menopause Embracing the crone archetype How we reinforce the invisibility of aging in society Why intention isn’t enough to commit to self care Dr Lisa’s PhD work around health behaviours and barriers to self care in mid life The surprising motivation for food choices in mid life Simple self care to help to foster a healthy brain when mood or memory is an issue What the heck is the glymphatic system (NOT the lymphatic!) How routine + ritual liberates your busy mind The supplements Dr Lisa takes everyday Why better brain health starts with sleep Tips to help you beat fatigue Connect with Dr Lisa Petty PhD: Website Instagram Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners and of course, our sponsors. We are thrilled to welcome back my friends at Botanica Health as episode sponsors because their Perfect Protein Elevated is my favourite protein ever! Try my faves, Brain Booster or Energy Booster, or explore the entire line at www.botanicahealth.com I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @dr.matthewnagra as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full Show Notes with Dr Lisa + Desiree's recommendations are available at www.desireerd.com/podcast

Will oils cause heart disease? Are omega 6 fats inflammatory? There are few questions as hotly debated, even amongst health practitioners, as the subject of which oils - and how much - are beneficial, or even safe to eat. But is it REALLY a controversy in the research? Maybe not…and what the science says might actually surprise you. Which is why I asked my fave nutrition science communicator, Dr Matthew Nagra ND, to break down the latest scientific evidence on oils and fats in human nutrition. Dr Nagra is deeply committed to using the best scientific evidence to inform plant-based nutrition practice. No “one off” lab studies here! We go deep into the decades of research on the role of fat and oils and after listening to this, you’re going to wonder why the internet is so all over the place in its recommendations. About Dr Nagra: Dr. Matthew Nagra is a Naturopathic Doctor devoted to bringing the most up-to-date evidence-based nutrition information to his patients at his clinic in Vancouver. In 2018 he graduated from the Boucher Institute of Naturopathic Medicine after completing his bachelor’s of Science in Microbiology at the University of Victoria. He’s certified in plant-based nutrition through eCornell and the T Colin Campbell’s Center for Nutrition Studies. Dr. Nagra is also a public speaker and is known for his content across multiple social media platforms, where he often tackles misinformation around diet and nutrition, and deep dives into the latest nutrition research. On this episode we chat about: What’s the deal with no oil plant based diets? The research on the safety + health benefits of consuming oils Why ‘compared to what’ is an important question in evaluating research studies What role does fat actually play in the diet? The best oils for lowering risk of cardiovascular disease What is an essential fatty acid and where do we get them? The whole omega 3/6 situation, cuz do you really get it? The surprising impact of saturated fats on your gut microbiome! Is extra virgin olive oil overhyped? What about coconut oil or MCTs? Where fats fit in Dr Nagra’s personal diet Whether there is a place for keto diets in clinical nutrition Support the Pod! We couldn’t make this podcast happen without the support of our amazing listeners and of course, our sponsors. We are thrilled to welcome back my friends at Botanica Health as episode sponsors because their Perfect Greens is maybe the most potent and best tasting greens you’ll ever try! Try my fave Berry flavour or explore the entire line at www.botanicahealth.com I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @dr.matthewnagra as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Thanks so much for listening to this episode of The Allsorts Podcast, which is produced by myself and edited by Brian McCalman. We are grateful to live and work and learn on the unceded and ancestral territory of the Squamish, Musqueum, Sto-Lo and Tsleil-Waututh peoples. Connect with Dr Matthew Nagra ND: Website Instagram Tiktok YouTube

What if every moment of every day, you are choosing your future? How would you spark change in the world - and in yourself? Could you learn to trust your inner knowing? I couldn’t think of a better person to explore these questions with than the one and only Joanne Molinaro, the Korean Vegan. To me, Joanne is proof that the internet can make the world a better place. Her work radiates compassion, and it creates a safe container for the important conversations that need to take happen. Plus, she feeds us delicious food and well, a full belly makes everything better. If you don’t already have her bestselling, James Beard award winning book, The Korean Vegan: Recipes and Reflections from Omma’s Kitchen you’ll want to grab it immediately, especially after listening to this episode! This is actually the beginning of a new era for the Allsorts Podcast, because starting today, we will be releasing a new episode, every two weeks, without pause. It’s Allsorts, all year long! Starting today, we will also be sharing unedited video of our conversations on YouTube so if you prefer to watch than listen, now you’ve got the option! About Joanne: With over 4 million fans spread across her social media platforms, New York Times best-selling author Joanne Molinaro, a.k.a The Korean Vegan, has appeared on The Food Network, CBS Saturday Morning, ABC's Live with Kelly and Ryan, The Today Show, PBS, and The Rich Roll Podcast. She's been featured in the Los Angeles Times, The Washington Post, The Atlantic, NPR, and CNN; and her debut cookbook was selected as one of “The Best Cookbooks of 2021” by The New York Times and The New Yorker among others. On this episode we chat about: What it was like to leave her law career in her 40s to chase her dreams, and how her parents reacted to the change What the day to day of life as a content creator is actually like, as well as her advice for new bloggers Why she doesn’t believe in “meant to be” and what she believes in instead Her post-book launch anxiety, and the pressure to keep achieving How the 2016 election changed her life, and her content How cooking helped her cope at the time in her life when she felt most unsafe What she thinks you can learn from a rebound relationship, in our Ask Joanne segment! The surprising thing she misses most about Chicago What is giving her hope for the future Support the Pod! We are thrilled to welcome back my friends at Botanica Health as episode sponsors because their Perfect Protein Elevated is my favourite protein ever! Try my faves, Brain Booster or Energy Booster, or explore the entire line at www.botanicahealth.com We couldn’t make this podcast happen without the support of our amazing listeners and of course, our sponsors. I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @thekoreanvegan as well as in our Nutrition with Desiree community. If you love this episode, please share it with your friends and family, or take a minute to rate, review or subscribe on your favourite podcast app. We appreciate EVERY. SINGLE. LISTEN! Full Show Notes with links + recommendations available at desireerd.com

What a way to close season 2! I am SO excited to share this episode with you because we are speaking to none other than Dr. Will Bulsiewicz, MD MSCI. “Dr. B” is a plant-based board certified gastroenterologist, gut health expert, and New York Times bestselling author of Fiber Fueled. In the show today, we are going to share so much actionable information to help you strengthen and heal your gut inspired by the book—including, how to figure out (and improve!) your food intolerances. Yep, even histamine intolerance. As a plant-based dietitian with my own book on gut health coming out this May, I know I’m biased, but I absolutely think you are going to want to run out and preorder Dr. B’s book asap—especially with all of its delicious recipes and revolutionary info. So let’s dive in… About Dr. Will Bulsiewicz: Dr. Will Bulsiewicz (or "Dr. B") is an award winning gastroenterologist, internationally recognized gut health expert, and the New York Times-bestselling author of Fiber Fueled and The Fiber Fueled Cookbook. He sits on the Scientific Advisory Board of ZOE, has authored more than twenty articles published in peer-reviewed scientific journals, has given more than forty presentations at national meetings, presented to Congress and the USDA, and has taught over 10,000 students how to heal and optimize their gut health. He lives in Charleston, South Carolina with his wife and children. On this episode we chat about: How fibre just might be the sexiest part of a plant-based diet! The importance of a holistic view of human biology The problem with medical schools only incorporating 2 weeks of nutrition education How the trillions of microbes in our colon can affect our mood + genetic expression Why consuming a VARIETY of whole plants empowers our microbes Why nutrition isn’t the be-all end-all once you realize how stress & trauma affect the gut The importance of our interpersonal relationships which can be more important than even diet, exercise and sleep Why there’s enormous power in being heard by health experts The “G.R.O.W.T.H. strategy” and how it can better tackle—and heal—our digestive ills Why food elimination is not a long term solution and how to take the next step Histamine intolerance, tips to fix it, AND why we shouldn’t vilify this important compound Gut barrier dysfunction and the importance of the gut barrier (Can legumes add years to your life? Listen to find out!) Some research-based approaches to help deal with stress Connect with Dr. Will Bulsiewicz: Website: ThePlantFedGut.com Instagram: @theguthealthMD Facebook: TheGutHealthMD

Have you been racking up your grocery bill trying to eat vegan? This episode will help you fix that. This week, we’re chatting with Nisha Melvani of the amazing Cooking for Peanuts blog, which is all about making plant-based cooking practical—and affordable. About Nisha Melvani: Nisha Melvani is the author of the new cookbook, Practically Vegan, as well as a registered dietitian and nutritionist. She studied pre-med at McGill University and later received her Master’s degree in Nutrition from Columbia University. Nisha then attended culinary school at the Natural Gourmet Institute in NYC. She’s also a Mom to three beautiful girls. On this episode we chat about: How Nisha took a detour as an investment banker before finding her calling in food and nutrition Her experience growing up in both Jamaica and England—and how the contrast in cuisine influenced her culinary journey How parenting changed the way Nisha cooks! The 80/20 rule: what it is, and why it’s good for your mental health Why going vegan takes a bit more mindfulness than becoming a vegetarian (e.g. you DO have to consider things like B12) How to create a huge variety of interesting meals using the same ingredients What we get wrong about plant-based nutrition Tips for grocery shopping on a budget Her three key meal builders: aromatics, fresh produce, and herbs & spices—and how to use them Why she devoted a whole chapter to dressings and sauces Learned something new? Have questions? Keep the conversation going on Instagram! Have something to say about what you heard? Screenshot this episode and tag us @theallsortpod @cookingforpeanuts with your questions and/or comments! You can also join our free online community, Nutrition with Desiree by clicking here! Thanks for supporting our little pod! You can help us spread the word by rating, reviewing, or subscribing on your fave podcast app! And of course, if you enjoyed a specific episode, it helps us TONS if you share it with friends and family. We appreciate every. single. listen. Thank you! Connect with Nisha Melvani: Website: cookingforpeanuts.com Instagram: @cookingforpeanuts Nisha Melvani’s Recommendations: How to Make Friends and Influence People by Dale Carnegie

It’s time for another solo episode!!! I heard you loud and clear…apparently, you don’t mind listening to me talk into your ears all by myself so this week, I thought I would tackle some common slip ups on a plant-based diet. GASP! Yes, ANY eater can find themselves in a sticky situation sometimes, even folks on a plant-based diet. As many of you know, I’ve been a dietitian for over a decade—and there are certain questions I get asked again and again, so I wanted to share the most common issues I see when folks go plant-based, why they happen … and most importantly, what to do about it. This episode is all about ADVICE on how to avoid those common pot holes, so I hope you enjoy it! On this episode we chat about: Why it’s important to openly acknowledge the trip-ups or issues people might come across when starting a plant-based diet (or any wellness shift for that matter!) Why you’re craving sugar all of the time A critical tip for the meat-to-plant transition: swap, don’t remove! Why you can’t live on veggies alone Why vitamin + mineral supplements still play a critical role (on ANY diet) The importance of having an action plan (and tips for making one!) Why the plate method is ACTUALLY revolutionary The truth about hyper-processed foods vs whole foods The importance of Vitamin D and B12 for plant-based folks! (And why diet can only do so much) Why the “bioavailability” of certain foods should be taken into consideration when reading nutrition labels Is a multivitamin essential to nutrition? I give your “community question” my answer! Learned something new? Have questions? Keep the conversation going on Instagram! Screenshot this episode and tag us @theallsortpod @desireenielsenrd with your questions and/or comments! AND, if you have a question you want me to answer on the pod, hop into the free Nutrition with Desiree Community and pop it in there! Thanks for supporting our little pod! You can help us spread the word by rating, reviewing, or subscribing to us on your fave podcast app! Or go old-fashioned and text it to a friend! Every listen is deeply appreciated.