Category: Podcast (Page 16 of 21)

Fighting Processed Food Addiction Dr Joan Ifland

Fighting Processed Food Addiction with Dr. Joan Ifland

January 14, 2020 / Chris Brown / 1 Comment

In Episode 49, Jill and Chris interview Dr. Joan Ifland, a processed food addiction expert. Dr. Ifland has been creating breakthroughs in recovery from food addiction since 1999, when her first popular book was published. In 2018, her textbook, Processed Food Addiction: Foundations, Assessment and Recovery was published. Her insights into fighting processed food addiction follow decades of research and are fascinating.

In this powerful episode we discuss:

What is processed food addiction?

The dangers of food addiction
The 11 questions to answer to discover if you have a food addiction
The six most common indications of addiction
A checklist of symptoms – Diagnostic Criteria for Addictions
What addicted eating looks like compared to non-addictive eating.
Why the triggers to eat processed food are so powerful
What happened after the tobacco industry purchased a significant part of food industry in the 1980’s.
The role of sugar, high fructose corn syrup, caffeine, salt, dairy, diet soda and artificial sweeteners in food addiction

How to stop eating processed foods

When it is better to wean slowly off of processed foods or go cold turkey.
Can processed foods be eaten in moderation? For instance, cheat days or special events?
What to expect when going through the withdrawal of processed foods (the first 4 days)
How to stay clean and avoiding relapse
Managing Withdrawal from Processed Foods
How to navigate holidays and special occasions that are filled with processed foods.
The role of cueing in food addiction and how to gain control.
Why mirror neurons can help or hurt us in fighting food addiction.
The importance of finding your tribe.

She created RESET WEEK, the first online live video program for withdrawal from processed foods.

Many resources were mentioned during the podcast. Some are directed to health professionals, others are for consumers and the general population.

Here is where you can find more education and resources for fighting processed food addiction:

Dr. Ifland’s website https://www.drjoanifland.com/
Food Addiction Resources http://www.foodaddictionresources.com
Facebook https://www.facebook.com/foodaddictionreset/
Instagram https://www.instagram.com/foodaddictionreset/
https://twitter.com/pfaddiction
The Addiction Reset Community (ARC) http://www.foodaddictionreset.com
Free services at her Facebook group called Food Addiction Education https://www.facebook.com/groups/1806154526275515/
Free resources and printable handouts http://www.foodaddictionresources.com
Grocery shopping list of unprocessed foods
Education and support by FAR-TV videos at Food Addiction Reset TV on YouTube

Fit Strong Women in 2019

December 24, 2019 / Chris Brown / 0 Comments

In episode 48, Jill and Chris review the past year. Both the challenges and successes of 2019 – training, recovery, eating, mental game and plans for next year.

Some of the points of discussion in fit strong women in 2019 are:

Back pain and recovery
Going to the gym
MAF – low heart rate training
Cholesterol – egg yokes
Elimination diet – strawberries
Running – restarting with Couch25K
Maintaining recovery – rollers and massages
Motivation, discipline, habits
Yoga Nidra and Yin Yoga
Veggie Challenge
Strength Training

Podcasts in 2019 include:

Click below to listen to episode 48:

Tap Dancing to Fitness

December 10, 2019 / Chris Brown / 2 Comments

Tap Dancing to Fitness Episode #47 of the Fit Strong Women Over 50 Podcast

Jill and Chris discuss life changes after 50 with Lois Krebs and how she keeps fit with tap dancing. Lois moved from working in a corporate office, went back to school and launched a new career as a nurse.

Although Lois felt she was “horrid” when she tried tap dancing in her twenties, she found many advantages when she took up tap dancing again in her 50’s.

“I noticed the other day, when I go down steps at work I go as fast as I can, down the middle of the stairs, not holding the handrails. My balance has definitely improved.”

Benefits of Tap Dancing:

Your brain memorizing the dance routines
Organized evening out
“Got me off the couch”
Movement and rhythmic
Love the sound
Fun to do – active
Strengthen legs/ankles
Coordination improvement
Making new friends
Emotional – Social – Physical – Mental

Other exercises that Lois does during the week:

Yoga – one night a week – relaxation/ breathing and stretching, improving circulation and balance
Exercise at home with hand weights/ dumb bells
Core, upper body, legs – strength training
Cycling – I ride on trails. I used to do 100-mile rides, fairly often.

We also talked about her success in working with a fasting elimination diet for 6 weeks and what she learned. It has changed how she prepares food and what she eats. She has worked with a chiropractor. She also did an endurance test and worked through a functional sports medicine program.

Some Examples of Importance of Functional Fitness:

Gardening – working the beds requires strong muscles to get out and work the soil
Carrying groceries for yourself – from the store to the car to the house/apartment without help
Putting luggage into the overhead bin on an airplane – you can’t travel if you can’t move your luggage!
“Something I read a while ago, one of the number one reason people go into assisted-living facilities is that they can’t get off the toilet by themselves.”

Food – how she organizes her eating:

Smoothies in the morning (vegetables, greens & some fruit)
Eggs on her day off for breakfast
Hot lunch at work (brings from home) her big meal of the day
She likes to stir fry when she needs a go to recipe.

She avoids all the high calorie snacks that many families bring into the residential facility where she works (such as cakes, donuts, cookies) by making sure she’s not hungry.

As someone who works at a residential living facility caring for people as a nurse, Lois offers this advice for aging well:

Keep the weight under control (most important)
Stay as active as your body will let you as long as possible
Find new interests and hobbies
Do things with friends so it is fun
Accomplishing a goal and meeting challenges

Mentioned during the podcast:

The Blender Girl cookbook with recipes using your blender. Edamame and spinach makes a great green hummus-like dip.
Lois’s elimination diet and her chiropractic doctor: Dr. Blueter at Ravenna Chiro
Pelaton bike ad https://youtu.be/ijof8uw4OHs
Ryan Reynolds Vodka ad

Eating Healthy During the Holidays

November 26, 2019 / Chris Brown / 0 Comments

In Episode 46, Jill and Chris discuss the importance of protein for women over 50 from an earlier recording with personal trainer, Brian Kennell. They also discuss the challenges of eating healthy during the holiday season and offer tips.

Limited time, free special bonus: Downloadable food planner and tracker PDF for eating healthy during holiday feasting with 20 tips.

In this podcast we discuss:

Ways of eating healthy during the holidays
How many grams of protein a day women over 50 should eat
Why cutting calories to lose weight and exercising to lose weight at the same time can be a problem.
3 reasons why women over 50 don’t always get enough protein
Strength training to build muscle
Sources of lean protein
Why changes in body composition toward more muscle and less fat are a lot slower than losing just weight on the scale
Thanksgiving food preparation ideas
Getting enough protein and exercise
Gluten free and vegan ideas and options

(Along with eating healthy during the holidays, you may be interested in hearing more from Brian. Here is a link to our earlier podcast with Brian Kennell when he talks about how women over 50 can stay Healthy, Fit and Active.)

Adventure Travels with Denise Wakeman

November 12, 2019 / Jill McCauslin / 2 Comments

Adventure Travels with Denise Wakeman

In episode 45, Chris and Jill talk about adventure travels with Denise Wakeman. They discuss her travels, training for adventure, and how she began her business, Globetrotting Adventure Travel.

Denise Wakeman’s motto is “Just say yes!” After a life-changing trek in the Peruvian Andes, she embraced her inner Adventurer and ditched the black business suits for a knapsack and hiking boots. As long as there’s wifi, Denise is a happy camper.

Denise’s love of travel began when she traveled around the world as a child with her family. She has spent over 20 years as an online marketing business consultant. So, it made sense when, in 2018, Denise combined her love of online marketing and travel by starting a second business, Globetrotting Adventure Travel.

Getting Fit and Strong

Denise shares with us how She changed her lifestyle in 2007. Basically, she was a couch potato until her 40’s and then joined Weight Watchers and a gym. She then became a runner. Now she craves working out and makes sure she’s active on a regular basis. Denise combines her physical activity with her social life by meeting her friends regularly for a brisk hike, followed by breakfast.

Denise now organizes adventure trips for people looking to do more than standard vacation travel. She takes groups to various parts of the world where they experience great food, wine, and adventure of some kind.

Chris and Jill discuss with Denise:

Her love of the Peruvian Andes
Her various treks in mountains and other adventures
What prompted Denise to start a second business
How to train for adventure travel
Her advice for women traveling solo
Best ways to eat while hanging out in airports and flying
Best ways to eat while traveling in different parts of the world
How to avoid jet lag

Please share with us any of your adventures in travel. You can post here on the website or on the Becoming Elli Facebook page. Feel free to email us at Jill@BecomingElli.com or Chris@BecomingElli.com.

How to Contact Denise Wakeman:

Websites: Denise Wakeman and Globetrotting Adventure Travel

Facebook: Denise Wakeman

Instagram: Denise Wakeman

Twitter: @DeniseWakeman

Performance Training for Master Women Athletes

October 22, 2019 / Chris Brown / 1 Comment

In episode #44, Chris and Jill interview Angie Ridgel and Pam Semanik, the owners and coaches at Stelleri Performance Training, about increasing performance for women over 50.

Their awards and honors are impressive and they each have earned many accolades. They started their company to work with masters athletes and their company specializes in working with athletes who have little experience with road cycling, time trials or cyclocross. They also work with multi-sport athletes who want to ride faster, more efficiently and smarter.

We discuss with them:

Different types of cycling: road, criterium, time trial, cyclocross, and gravel
What is considered a masters athlete in different sports
Motivating each other
How and why they started the Stelleri Speed School
Increasing speed and capabilities as we get older
Strength Training
Improving health and nutrition
Exercise Physiology and Angie’s work with bike riding and Parkinson’s disease as an Associate Professor at Kent State University
Dealing with a chronic illness and being fit

Their company website is: stelleritraining.com

On Sunday, November 17, 2019 at 7:00 PM (Eastern Standard time) they are hosting an informational webinar and live Q&A. More info at their website, if you are interested in hearing more.

You can follow them on Facebook.

Becoming a Distance Runner with Ellen Wisbar

Becoming a Distance Runner – A Conversation with Ellen Wisbar

October 8, 2019 / Chris Brown / 0 Comments

In episode 43, Chris and Jill talk with Ellen Wisbar, a CPA who started building her running distance over the past year.

Ellen Wisbar grew up on the west side of Cleveland and has always been interested in sports. She played volleyball and was on the track team in high school. At Miami University she moved on to intramural sports and graduated in 1985 with a Bachelors degree in Accounting. After graduation, Ellen stayed active by sustaining a gym membership at various locations in Cleveland, running very casually, group exercise classes, skiing, biking, and participating in things like Corporate Challenge at work. Ellen is a CPA so by nature her job is pretty sedentary. At this point, she work in the legal department, which requires some travel but no tax season hours anymore.

distance runner Ellen Wisbar trains during the winter season

Ellen runs outside year round.

Last summer she completed a 5k in June for the first time ever without walking. After telling a friend at LifeCenter about it, she invited Ellen to join a running group called Moms Run This Town. The informal running group schedules coffee runs each week, which helped her start running more consistently. Soon she was working to become a distance runner.

She ran the 10K Great Pumpkin Run in Akron last October, the Cleveland Half Marathon this past May and then the Akron Half in September.

In this episode, they discuss:

How she got motivated
How she changed from a casual running into a distance runner
Why having multiple race goals is a good idea
How she got started running and built up her mileage to become a distance runner
What she brings to eat and fuel during the race
Hydration vest vs water stations
Comparing different races, what makes for a favorite race
Why she felt this half marathon was more fun than the first time she ran a half.
Her plans for the future

Ellen uses a hydration vest for carrying water during the half marathon.

Links to things mentioned in this podcast:

Stats for the 2019 Akron Children’s Hospital Marathon, Half Marathon and Relay

- 100,000 spectators (estimated by the Akron Beacon Journal)
- Runners (from the Akron Marathon website)
  - 963 marathon finishers: 352 women and 61 women over 50
  - 3223 half marathon finishers:1809 women and 305 women over 50
  - 895 Relay Marathon Teams (5 members, so 4536 runners, although some teams have people run 2 legs or run a leg while running the half/full) There were 154 Women Only teams and 19 Women Masters teams (over 40)

Our Podcast is Listed in Google Podcasts

October 7, 2019 / Chris Brown / 0 Comments

**UPDATE: Google Podcasts are no longer active.**

Although we have been creating episode after episode for the Fit Strong Women Over 50 podcast, it was just recently that Google decided that they are going to return podcasts as a choice when someone googles something.

Since it started, Google has returned websites. Ever since Google became popular, people have used the search engine to find what they are searching for. Meanwhile companies have worked to understand how to get found on the internet. They struggle to get their website to be among the top results for certain phrases.

Google used to just return website results but then Google started returning other media besides just websites. Things like PDFs, images, news, blog posts, videos and other types of media. Granted, they are all housed on a website.

Podcasts have been around since 2005, but it’s only been in the last few years that they have become popular.

At the Google I/O 2019 (their annual developer conference) held in early May 2019 Google announced that they will be returning podcasts in their results.

Anyone with an Android phone has been able to use Google Podcasts for quite a while, but now you can Google the name of a podcast and Google will return the results with a link to the podcast.

If you listen to podcasts from your computer, this may be a great way to find podcasts of interest:

We announced this on our Becoming Elli Facebook page late last week:

You can listen to the “Fit Strong Women Over 50” podcast for the Becoming Elli community on Google Podcasts now. Share with a friend!

https://www.google.com/podcasts…

If you already listen to Fit Strong Women Over 50 podcast episodes, this is no big deal, but many folks are still learning about how to listen to podcasts. Hopefully having the giant search engine of Google listing our podcast will really help spread the word!

Nita Sweeney Depression Hates a Moving Target Podcast 42

Depression Hates a Moving Target with Author Nita Sweeney

September 24, 2019 / Jill McCauslin / 0 Comments

Episode 42 Depression Hates a Moving Target with Author Nita Sweeney

In episode 42, Chris and Jill talk to Nita Sweeney, the author of Depression Hates a Moving Target: How Running with My Dog Brought Me Back from the Brink. Nita Sweeney is a writer and runner who lives in Columbus, Ohio. Her memoir was published this year and an audio version was recently released. In it, Nita describes her transition into a runner and how she overcame both physical and emotional obstacles.

Nita earned a journalism degree from The E.W. Scripps School of Journalism at Ohio University, a law degree from The Ohio State University, and an M.F.A. in Creative Writing from Goddard College.

A product of best-selling author Natalie Goldberg’s “writing practice” method, Nita has taught writing for nearly 20 years and is a member of the National Association of Memoir Writers and the Ohio Writers Guild.

Nita started out running for 30 seconds at a time using a kitchen timer. Through training and having supportive family, friends, and running communities, she has become a true runner. She has run three marathons, 27 half marathons and over 80 other races. Her memoir describes how she became a runner and able to participate in all of these races.

Chris and Jill’s conversation with Nita included:

How Nita took up running
How it improved her mental health
Dealing with pain and injury
Being a slow runner
Meditation
The value of communities for running
What kind of shoes she likes

Nita’s memoir is available at the various online book stores and your local bookstore. Nita says she loves seeing the waiting list for her book at her library system.

Links

Nita Sweeney

Chi Running

Twitter: https://twitter.com/nitasweeney/

Facebook: https://facebook.com/nitasweeneyauthor/

LinkedIn: https://linkedin.com/in/nitasweeney/

Pinterest: https://pinterest.com/nitasweeney/

Instagram: https://instagram.com/nitasweeney/

Healthy Eating, Shopping and Meal Prep with Health Coach Beth Kazcmar

Healthy Eating, Shopping and Meal Prep with Health Coach Beth Kaczmar

September 10, 2019 / Chris Brown / 0 Comments

Episode 41 Healthy Eating, Shopping and Meal Prep

In episode 41, Jill and Chris talk with Health Coach Beth Kaczmar about healthy eating, grocery shopping and meal prep ideas.

She holds a bachelor’s degree from University of Akron in Nutrition and Dietetics, is certified in health coaching through Precision Nutrition and currently works as a health coach at a medical practice.

She likes to help people to see what they can eat, instead of focusing on what they are told they can’t eat.

She said she likes to help them with variety, make it about recipes. “We tweak recipes, so they are not feeling deprived. For instance, substituting, normal flour for an almond flour and then adjust the liquids in the recipe.”

Some of the discussion points:

Tips on shopping the grocery stores – Produce. Fish. Organic. Locally grown. Nutrition label.
Food prep ideas for the week.
TasteMyTable instagram page of her original recipes for eating the rainbow. https://www.instagram.com/tastemytable/
How she squeezes exercise into her busy week: swimming, elliptical, and weights
Fueling for working out and training for endurance events.

Find her on:
@TasteMyTable
RevitalizeMed.com

Beth’s Red Cabbage Recipe from TasteMyTable:
Sweet and Spicy Cabbage on the go!

I love this recipe because all I do is chop all my ingredients, pop them in a zip lock bag, including the dressing, and when I’m ready to eat, just give a little shake and I have my salad to go

It’s packed with vitamins, minerals, antioxidants, and it’s high in fiber and low in calories

I hope you enjoy! 1/4 head of purple cabbage, shredded, 1 slice white onion, diced, 1 small whole carrot, diced, 1 T goji berries, 1 T raisins, 1 T Apple cider vinegar, 1 tsp olive oil, 1/2 tsp hot sauce, 1 tsp honey, sea salt and fresh ground pepper to taste.

Throw all ingredients into a zip lock bag, give a shake and enjoy!