EP 202: Enrich Your Personal Life With Dr. Terri Ann Parnell

EP 202: Enrich Your Personal Life With Dr. Terri Ann Parnell

Enrich Your Personal Life With Dr. Terri Ann Parnell

To enrich our lives means we must fill our body, mind, and soul with experiences that give meaning to our being. We must fill our lives with those that teach us to be better people and challenge us to become the person we want to be.

It also means we must overcome the obstacles in our lives with courage and determination. Of course, we all want a happy and fulfilled life, but how can we do that? What are our personal goals? And most importantly, how can we enrich our personal lives so we can also live our lives to the fullest?

In this episode, we want to introduce you to Dr. Terri Ann Parnell. Dr. Terri Ann Parnell is a nurse, a recognized health literacy expert, and an award-winning author.

She is the principal and founder of TAP Wellness Coaching and Health Literacy Partners. Her extensive nursing career incorporates hospital and health system management, administrative and leadership roles, and faculty roles in schools of nursing, medicine, and health care administration.

Questions for Our Guest

The questions below are some we’d like to tackle. We often go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know.

Looking forward to our conversation!

These are the questions you had in Calendly. We’ll go off your questions and wherever else our conversation goes.

  • Can you give us a little background about yourself? 
  • Why did you start TAP?
  • What do you think nurses and other healthcare professionals are lacking or needing? 
  • What are the five pillars of TAP, and how can they help healthcare professionals?
  • How can nurse change their nutrition?
  • How can nurses move more?
  • How can nurses sleep more soundly?
  • How can nurses practice self-care?
  • How can nurses build resilience? 
  • What changes should be implemented in healthcare or even a unit? 
  • If you could change one thing in healthcare, what would it be?
  • So many nurses are leaving the bedside; how can we get better retention?
  • Do you think there’s a nursing shortage, or do nurses not want to work bedside?


Ending Questions

Before we end the show, we have one last question we like to ask all our guests.

If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be & why? 

 

Links: 

Sign-Up for “Tuesdays with TAP” weekly email for resources, tips, and new upcoming opportunities. https://www.tapwellnesscoaching.com/ 

You can also connect with Dr. Parnell on Instagram at https://www.instagram.com/tapwellnesscoaching/ 

Or check out their Facebook page at  https://www.facebook.com/TerriAnnParnell 

To learn how to enrich your personal life better, click here for the full episode 👇👇👇

TIMESTAMPS:

00:00 Introduction
01:53 About Dr. Terri Ann Parnell
05:02 What do nursing and healthcare professionals lack?
07:45 The challenging part of being the leader
09:42 Which sector of our healthcare system requires the most assistance?
12:01 What issues are hospitals facing today?
15:56 The 5 pillars of wellness
18:17 The most prevalent issue we all have
21:47 What you can do to address your sleep issue
26:29 Self-care practices you can do
28:22 Becoming a resilient nurse
31:45 How to find a balance between work and life
34:22 Building self-confidence
38:13 Dr. Terri’s desire for medical care
39:30 How Dr. Terri’s program works
44:49 Issues that frequently plague healthcare professionals
47:40 Wrapping up the episode

 

 

EP 183: How to Optimize Your Body with Aidan Muir

EP 183: How to Optimize Your Body with Aidan Muir

How to Optimize Your Body with Aidan Muir

Optimize your body through nutrition and you will live longer and healthier. Our bodies are naturally amazing; we heal even if we experience trauma, injuries, or wounds.

We can go through some of the most grueling physical activities and can still recover within a few days. But to achieve all that, it would be best to take care of our bodies the best way we can. 

Athletes, in particular, are almost superhuman. They go through intense physical training and stress and experience brutal injuries.

But how do they stay healthy?

Are their bodies different from ours? Do they recover differently than us? 

Nurses also experience stress and physical exhaustion. We may not be athletes, but our bodies also go through all stress and trauma. Nutrition plays a big role in keeping up with our work.

It is why it is essential for us to stay fit and eat healthily.

Our Guest

In this episode, we would like to introduce you to Aiden Muir. Aidan is a dietitian with a role split relatively evenly between seeing clients and creating content.

He has a broad range of areas of interest, but he mainly sees clients in sports nutrition (particularly strength athletes), weight loss, and gastrointestinal disorders.

We talk about gut health, how to build muscle, and how to optimize your body while working nights. 

QUESTIONS FOR GUEST

The questions below are some we’d like to tackle. We often go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know.

Looking forward to our conversation!

These are the questions you had in Calendly. We’ll go off your questions and wherever else our conversation goes.

  1. Can you give us a background about yourself?
    1. How did you get involved and find a passion for sports nutrition, weight loss, and gastrointestinal disorders?
  2. As a nutritionist, what kind of diet do you follow, and is there a specific reason(s) for it?
  3. How do you develop a good relationship with food?
  4. Are there different nutritional requirements for men and women?
    1. When it comes to fat loss, is it any different?
    2. When it comes to building muscle, is it any different?
    3. How do you find your metabolic rate? Is there a way to get a rough estimate without having to o through tests?
  5. Should people be eating at night?
    1. A good portion of our audience works the night shift. Should people eat throughout the night while working? Or should the day be limited to a particular hour?
      1. Does our body absorb food differently at night, or does it have different nutritional requirements?
    2. What foods do you recommend for someone who struggles not to eat a night?
      1. What foods, in general, do you recommend, and what should people avoid eating while working nights? 
  6. Do you think intermittent fasting is a good idea for someone that works nights?
    1. What is your general perspective on Intermittent fasting?
  7. When it comes to building muscle, what are some of the critical concepts of hypertrophy and nutrition?
    1. Do you believe in body recomposition, and what is the proper approach?
      1. Specifically, as someone that trains marital arts 4-5 times a week and weightlifters 3-4 times a week, how could I maximize my nutrition to not lose weight, gain muscle and lean out?
  8. Creatine, how much do you need to get a performance boost, and how consistently do you need to take it?
    1. Do you recommend any sports supplements?
  9. Gut health is a big trending topic; we know that specific hormones are derived from the gut, what is the key to a happy, healthy gut?
  10. There is a big push for everything plant-based. What is your opinion on meat? 
    1. Some studies show meat protein’s superiority over plant-based proteins. Is there a difference? 
    2. I’ve read studies stating that meat proteins are more bioavailable, digestible, and have higher anabolic potential than plant-based proteins.

ENDING QUESTIONS

Before we end the show, we have one last question we like to ask all our guests. If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be & why? 

Follow Aidan on Instagram for more tips and tricks so you can optimize your body at @aidan_the_dietitian and for online consultations @idealnutrition__.

You can also listen to his Podcast at The Ideal Nutrition Podcast  or visit his website at https://www.idealnutrition.com.au/ for more information.

Here’s why nutrition matters, click here and watch the full episode 👇

TIME STAMPS: 

00:00 Introduction
01:45 How did you get involved and find a passion for sports nutrition?
04:03 What types of diets have you experimented with?
04:31 How much protein can your body tolerate?
06:25 How to develop a proper relationship with food?
08:49 How do beliefs play a role in nutrition?
11:25 Difference in Marco nutrition between Males and Females
15:08 Nutrition for night shift workers
17:21 What snacks should you be consuming?
18:32 Outcomes of Intermittent fasting?
21:24 Muscle building and intermittent fasting
25:19 Muscular hypertrophy and body recomp
28:28 How to figure out your metabolic needs?
34:18 What should be on your plate for health and vitality?
37:10 Key to a healthy gut microbe
40:11 Supplement recommendations
42:04 What is creatine?
47:07 How long do results last from creatine?
48:47 Nutrition Do’s & Dont’s
52:47 Wrapping up the episode

 

 

EP 181: 7 Foods That Help Nurses Gain Energy During a 12-hour Shift

EP 181: 7 Foods That Help Nurses Gain Energy During a 12-hour Shift

7 Foods That Help Nurses Gain Energy During a 12-hour Shift

Our diet plays a big role in keeping our bodies in shape. As nurses, we owe our bodies healthy and nutritious food. When we eat a well-balanced diet, we have more energy to do our job.

It is why it’s best to know the 7 foods that help nurses gain energy during a 12-hour shift. Eating the right food will give you the best energy and avoid the stress that a 12-hour shift can give. 

In this episode, we will talk about the 7 best foods you can eat to keep up with your long shifts. We also had the chance to talk to Alandra Segoviano.

She is a writer for wellandgood.com and is interested in the lifestyle of a nurse.  She is curious about what foods we eat on shift and why.  So if you are as curious as her, then this episode is for you. 

Diet vs. Lifestyle

Temporary Diets don’t work. You must find the food you like to eat and eliminate all the processed stuff.

People see the results of diets because they just end up eliminating calories. Any diet will work if you just decrease the number of calories; everyone will find success in that. 

Intermittent fasting is beneficial, especially on nights. 

  • Working all night doesn’t mean you have to eat all night.
  • 16-8 is the one we usually do. We stop eating at midnight. 
  • Different associations with food. It becomes more of a fuel

Benefits of Intermittent fasting:

  1. Increases metabolism
  • In intermittent fasting, your metabolism does not decrease because fasting is short-term.
  • The way intermittent fasting indirectly boosts your metabolism is through norepinephrine. During acute starvation and short-term calorie negligence, your body increases norepinephrine levels. Norepinephrine causes an increase in the release of glucose. 

2. Immune function

  • Autophagy is the process of programmed cell death. It is also the ability to find damaged cells and destroy them.
  • On the immunological level, it is also breaking down white blood cells for resources to rebuild. White blood cells are a general term to associate all our immune cells. Our body naturally breaks down damaged cells and uses those components to create new mature white blood cells for the future.
  • Decreases oxidative stress and inflammation. Long-term effects of oxidation and inflammation increase the risks of developing cancer and other chronic diseases. A decrease in chronic disease, in turn, helps decrease the immune system’s workload.

3. Brain function

  • You take the work and time needed to consume food and put that effort into brain function and mental processing.
  • Increase a hormone called BDNF. Studies show that The chemical Brain-derived neurotrophic factor (BDNF) is decreased in depression and other brain issues. An increase in BDNF can make you feel better on a neurological level.
  • Builds self-control

4. Liquids 

  • You need to drink more water. This especially helps with hunger and craving. 

Food

Meat, including seafood – is simple, protein that keeps you fuller for longer. It’s the building block of life. 

  • Meat protein vs Plant-based
    • Research shows that meat protein 
      • Meat resulted in a more significant gain in whole-body net protein balance above baseline than the ounce equivalents of plant-based protein food sources. The improvement in whole-body net protein balance was due to increased protein synthesis with all the animal protein sources. In contrast, the egg and pork groups also suppressed protein breakdown compared to plant protein sources [1].
      • Steak, chicken, beef, pork, salmon, and shrimp. 

Fruits

    • Berries
      • Taste the best. Lower in calories and lower in carbs
  • Antioxidants
    • Help keep free radicals under control and helps decrease inflammation.
    • Blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates.

High in fiber

High nutrition content

      • Vitamins like C, minerals, Magnesium

Vegetables

  • The consistent vegetables we eat are mushrooms, potatoes (sweet and regular), onions, swiss chard, and greens.
  • Explore different vegetables and find ones you can consistently eat.
  • Basic building blocks for life. 
  • The primary source of all major vitamins and minerals for our body to function and present inflammation.

Greek yogurt and peanut butter

  • Unsweetened Greek yogurt with some fruits and granola
  • Great for gut support
      • Probiotics. Make sure it says Live and Active Cultures (LAC)
  • Bone and muscle health
      • Protein, calcium, magnesium, and phosphorus.

Oatmeal

    • Oatmeal with milk and butter, not water. 
    • Good source of fiber, protein, and antioxidants. 
  • Beta-glucans
    • Beta-glucans have been tested to lower blood glucose concentrations and decrease hyperlipidemia and hypertension [2].
    • It might prevent the body from absorbing cholesterol from food. They might also stimulate the immune system by increasing chemicals that prevent infections.
      • Essentially helps neutrophils travel to the site of infection faster and improves their potential to eliminate the bacteria they find there.

RX Bars

  • 3 eggwhites
  • 6 almonds 
  • 4 cashews
  • 2 Dates 

Recently – easy-to-eat salads with meat, romaine lettuce, cucumber, tomato, sprouts, avocado, and red onion. 

Primal Kitchen dressings – Cleanest dressing, based on olive and avocado oils. All are healthy foods that help nurses last their 12-hour shifts.

Learn what foods you can eat during your long shifts by watching the full episode here 👇

TIME STAMPS:

00:00 Introduction
01:44 Peters nightshift nurse life
03:42 Night shift eating pattern
06:44 What veggies and fruits for a nursing shift
10:09 Best protein powders
12:01 Water Intake as a nurse
16:21 Truth about dieting
17:34 Matt’s daily diet
19:55 Easy nursing snacks for nurses
24:05 How to prevent carb crashes and feeling tired
28:17 4 main food categories for good health
29:25 Avoid sugary foods at work
30:46 Caffeinate properly as a nurse
32:49 When do you get used to night shift?

 

EP 178: How to Take Care of Your Skin With Laura Coral

EP 178: How to Take Care of Your Skin With Laura Coral

How to Take Care of Your Skin With Laura Coral

How you take care of your skin plays a role in your self-esteem. When you have beautiful skin, you also have self-confidence. Unfortunately, some of us don’t know how to care for our skin.

As a result, some of us suffer from acne, blackheads, dryness of the skin, skin lesions, and other skin conditions. 

But how do you take care of your skin correctly anyway? Is showering enough? What about a skincare routine? Is there a specific way to achieve great skin?

If you suffer from bad skin, this episode is for you. In this episode, we would like to introduce you to Laura Coral.

Laura is a dermatology physician assistant working at Curology and branching off to YouTube and social media to share her experience being a PA and encourage future healthcare providers to go after their dreams!

We will discuss the best skin care routines and how to decrease acne and wrinkles. 

QUESTIONS FOR GUESTS

The questions below are some we’d like to tackle. We go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know. Looking forward to our conversation!

  1. Laura, can you give us a little background about yourself and how you got started in dermatology?
      • Did you go straight into PA school, or did you start off somewhere else in the healthcare field?
      • Have you always worked in dermatology? 
  2. How did you get started in Curology? 
      • Why do you like the company, and how do they personalized skincare?
  3. What are the most common skin issues you see and common ways to treat them? Dry skin, acne, pigmentation issues, etc.
  4. What are some common skin myths or misconceptions?
      • Common questions your clients ask?
      • What ages the skin and causes wrinkles? 
        • Are there some universal products out there that can help with aging? 
  5. Do you have a skincare routine?
      • What skin products can you not live without? 
      • What are some universal products that you think everyone should use?
  6. Psychosomatic manifestations are something we’ve been curious about. It shows how powerful our mind is and the destruction we can cause to ourselves. Have you had any experience with psychosomatic disorders? 
      • A big culprit of this is unaddressed conflicts that linger on for years. How can people get over this? 
      • Psychosomatic disorder is a psychological condition involving the occurrence of physical symptoms, usually lacking a medical explanation. People with this condition may have excessive thoughts, feelings, or concerns about the symptoms.

ENDING QUESTIONS

Before we end the show, we have one last question we like to ask all our guests. If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be & why? 

Connect with Laura through her Instagram at @thecoralbrief or subscribe to her YouTube Channel for more skin care tips at www.youtube.com/c/LauraCoralPAC.

Do you want to have healthy skin? Learn helpful tips by watching this full episode 👇

TIME STAMPS:

00:00 Introduction
01:48 About the guest
04:01 How did you get started in Curology?
05:35 Difference between face and body skin
06:42 What products to avoid
09:06 Basic skincare routine
11:20 Difference between serums, creams, and lotions
14:19 The skincare routine for you
17:05 Is applying sunscreen necessary?
21:58 Wrinkles and retinol
24:20 What causes acne?
31:44 Skincare and makeup
34:03 Laura’s skincare routine
36:10 What is a dark spot?
38:36 Scar treatments
42:19 Psychosomatic disorder
47:26 Talking about insecurities
50:02 Managing Stress
51:10 Can eyebags be treated
52:59 Wrapping up the episode

Are you Eating Cancer-Causing Glyphosate in Your Diet?

Are you Eating Cancer-Causing Glyphosate in Your Diet?

Are you Eating Cancer-Causing Glyphosate in Your Diet?

There is cancer-causing glyphosate in your diet. You might not know how harmful it is until it is too late. What is it anyway? And how can it affect our body? Read on for more.

What is Glyphosate?

A Swiss chemist working for a pharmaceutical company, Dr. Henri Martin, discovered glyphosate in 1950. Since no pharmaceutical applications were identified the molecule was sold to a series of other companies. and samples were tested for several possible ends uses.
Glyphosate is an herbicide. It is applied to the leaves of plants to kill both broadleaf plants and grasses. The sodium salt form of glyphosate regulates plant growth and ripens specific crops.
This chemical became registered for use in the U.S. in 1974. It is now one of the most used herbicides in the United States. People apply it in agriculture and forestry, lawns and gardens, and weeds in industrial areas.

How does glyphosate work? 

Cancer-causing Glyphosate is a non-selective herbicide, meaning it will kill most plants. It works by inhibiting the action of a plant enzyme. The shikimic acid pathway plays a role in synthesizing three amino acids. These are phenylalanine, tyrosine, and tryptophan.

Glyphosate lawsuits 

“Glyphosate has a 40-year history of safe and effective use. The overwhelming conclusion of experts worldwide … is that glyphosate is safe to use,” Monsanto said. He was ignorant of evidence building against the chemical.
 
the roundup-related lawsuits have dogged Bayer since it acquired the top-selling brand. It is as part of its $63 billion sales of agricultural seeds and pesticides maker Monsanto in 2018.
 
The company has spent billions of dollars to settle around 96,000 Roundup cases of about 125,000[1].

What do regulatory agencies in the USA say?

In 2015, a committee of scientists working for the International Agency for Research on Cancer of the WHO evaluated studies and reported that glyphosate is probably carcinogenic.
 
The latest from the Environmental Working Group (EWG), Food Democracy Now. The Detox Project tested various products for glyphosate. They found dangerous levels of glyphosate in everyday American foods.

Glyphosate Products to Avoid

  • Granola by Quaker, KIND, Back to Nature, Nature Valley
  • Instant oats by Giant, Quaker, Umpqua, Market Pantry
  • Whole oats by Quaker, Bob’s Red Mill, Nature’s Path, Whole Foods
  • Cereal by Kashi, Kellogg’s, including Lucky Charms and Cheerios
  • Snack bars by Quaker, KIND, Nature Valley, Kellogg’s
  • Orange juice by Tropicana, Minute Maid, Signature Farms, Kirkland
  • Crackers, including Cheez-Its, Ritz, Triscuits, Goldfish
  • Cookies by Annie’s, Kashi, and Nabisco (Oreos)
  • Chips by Stacy’s, Lay’s, Doritos, Fritos

An alarming study looked into Pesticides in Mississippi compared to air and rain between 1995 and 2007. Glyphosate and its degradation product, aminomethyl-phosphonic acid (AMPA), were detected in ≥75% of air and rain samples in 2007 [2].

How do you avoid glyphosate exposure?

The best way to avoid eating cancer-causing glyphosate is to grow your own plants, vegetables, and fruits.  If you don’t have time, source local produce from a farmer’s market you trust.
 
The Detox Project uses an FDA-registered food testing lab to test for toxic chemicals. Thye recently launched a “Glyphosate Residue Free” label. This way companies can apply to certify their products. Until it rolls out more, you are more likely (but not guaranteed) to avoid exposure by opting for foods labeled “Certified Organic.”

Products that are verified glyphosate free by the Detox project: https://detoxproject.org/certification/glyphosate-residue-free/certified-products/

The extent of food industry involvement in peer-reviewed research articles from 10 leading nutrition-related journals in 2018

We all know that evidence supports the food industry’s involvement in nutrition research or agendas. However, food industry involvement in nutrition research has not been systematically explored. 

This study, published on December 16th, 2020, aimed to identify the extent of food industry involvement in peer-reviewed articles. It includes leading nutrition-related journals that are examined thoroughly. The goal is to find food industries that support the industry’s interests. 

No study has comprehensively examined the extent and nature of food industry involvement in peer-reviewed research.

The study reviewed the top 10 most cited nutrition and dietetics-related journals. The evaluation of food industry involvement was evaluated based on author affiliations, funding sources, declarations of interest, or other acknowledgments. 

Principal research findings from articles with food industry involvement, and a random sample of articles without food industry involvement, were categorized according to the extent to which they supported relevant food industry interests. 

The Results 

Of 1,461, 196 (13.4%) articles reported food industry involvement. The extent of food industry involvement varied by journal, with The Journal of Nutrition (28.3%) having the highest and Pediatric Obesity (3.8%) having the lowest proportion of industry involvement.

Food industry involvement spanned several industry sectors, with processed food manufacturing, dietary supplement manufacturing, and dairy most often represented.

Processed food manufacturers were involved in most articles (77/196, 39.3%). Of articles with food industry involvement, 55.6% reported findings favorable to relevant food industry interests, compared to 9.7% of articles without food industry involvement.

The journals included in this study:

  • Advances in Nutrition
  • Clinical Nutrition
  • International Journal of Behavioral Nutrition and Physical Activity
  • International Journal of Obesity
  • Nutrition Research Reviews 
  • Nutrition Reviews, 
  • Journal of Obesity  
  • Pediatric Obesity
  • The American Journal of Clinical Nutrition
  • The Journal of Nutrition.

Future thoughts

Future studies should investigate nutrition-related articles from journals with both nutrition and non-nutrition focus (including, for example, journals in medicine and public health)

Get to know more about glyphosate by watching our full episode here 👇

TIME STAMPS:

00:00 Intro
00:41 Plugs
02:44 Episode Introduction
04:28 About Glyphosate
05:23 How does glyphosate work?
08:05 Glyphosate lawsuits
11:27 What do regulatory agencies in the USA say?
15:43 Glyphosate Products to Avoid
16:39 How do you avoid glyphosate exposure?
18:04 Glyphosate traces in soil, water, and air
21:16 Being vigilant in avoiding Cancer-Causing Glyphosate
23:56 The involvement of the food industry
8:58 Science and spirituality
31:07 The Results
35:25 Huge funding to influence an agenda