Fitness & Nutrition

Food in Session

Emily Frisella, Clean Cooking Chef, Entrepreneur & Mindy Musselman, Registered Dietitian, Diabetes Educator

Your food education starts here! Not subscribing to any one “diet”, we are on a mission to help you learn to cook and learn to eat- two simple things made complicated by the internet and those friends telling you that “you should” eat this or try that diet. We created Food in Session to help you build a nutrition knowledge base and allow you to decide the best path for you and your family’s nutrition needs. Large family, small family, single guy or gal?? We’ve got you covered. Eat healthy foods and you’ll live a long and healthy life- easier said than done! Unless you were taught by a parent or grandparent how to cook and eat healthy, it’s likely you didn’t learn it in school. We hope you enjoy Food in Session as much as we enjoy cooking and eating (Mindy really likes the occasional slice of “raw” Velveeta and Emily is a sucker for Moon Pies- yes, even we have our indulgences!).

Episodes

FIS42 Q&A- Good Reads, Eggs vs Whites and Baking with Protein
17:10
2017-12-01 10:48:54 UTC 17:10
FIS42 Q&A- Good Reads, Eggs vs Whites and Baking with Protein

Q&A episode! We answer your questions on favorite books and magazines, eggs versus egg whites, baking with protein powder and cardio for fat loss.

FIS41- The Keto Conversation with Andy Frisella and John Gorman
01:28:25
2017-12-01 10:48:54 UTC 01:28:25
FIS41- The Keto Conversation with Andy Frisella and John Gorman

We are talking all things keto with 1st Phorm & Supplement Superstores CEO, author, public speaker and host of the MFCEO Project, Andy Frisella and Owner of Team Gorman, 1st Phorm elite trainer, author and host of the TNT podcast, John Gorman.  Curious about the ketogenic lifestyle?  John and Andy answer our questions on getting started with keto, who’s a good fit for keto, the good and bad sides of a ketogenic diet, and more.  Don't miss this episode!

FIS40-Facing Burnout and Lack of Motivation
42:16
2017-12-01 10:48:54 UTC 42:16
FIS40-Facing Burnout and Lack of Motivation

Feeling fitness burnout?  We feel it too! Burnout happens, especially in the world of nutrition and fitness.  In this episode we cover why we face burnout, what to do when motivation is MIA and how to address burnout and head in the right direction when it happens.  

 

FIS39-Fall Food and Fitness
53:19
2017-12-01 10:48:54 UTC 53:19
FIS39-Fall Food and Fitness

Boots, bonfires, and fall foods- all of our favorite things of the season have arrived!  In this episode we cover ways to spice up your fitness routine, our favorite fall foods and how to cook with them, plus favorite protein bars from our Food in Session listeners.  

FIS38-Conquering Cravings
49:02
2017-12-01 10:48:54 UTC 49:02
FIS38-Conquering Cravings

For some it's sweet and for others it's salt. We are talking about food cravings. No matter what form they come in, one thing is for sure...they will come! Learn about the nature of cravings, what triggers your cravings and what to do about it.

FIS37-Diet Decoder
43:54
2017-12-01 10:48:54 UTC 43:54
FIS37-Diet Decoder

Diet might be the most misunderstood 4-letter word! We break down some of the most common weight management diets and help you find that perfect fit or perhaps just a better understanding of these plans, from keto to vegan. Plus #CSS returns!

FIS36 Dive Deeper into Daily Water Recommendations
34:49
2017-12-01 10:48:54 UTC 34:49
FIS36 Dive Deeper into Daily Water Recommendations

Take a deeper dive into why we should and how we can drink the recommended amount of water each day.  In this episode we cover water's role in the body (it's vital!), how to figure out your daily goal and ways to get there, plus foods with a high water content.

FIS35-Lessons Learned and Common Mistakes with Macro IIFYM Diets
46:31
2017-12-01 10:48:54 UTC 46:31
FIS35-Lessons Learned and Common Mistakes with Macro IIFYM Diets

Macros are so hot right now!  In this episode we cover what a macro or IIFYM diet includes, common mistakes on this eating plan and how to be successful tracking your macros.  

FIS34 Eating & Exercise for Diabetes (aka the MOLD episode)
51:09
2017-12-01 10:48:54 UTC 51:09
FIS34 Eating & Exercise for Diabetes (aka the MOLD episode)

Most people know someone with diabetes and while we hear the term often, there is more to this disease than sugar.  Today we cover what's going on in the body in diabetes, exercising with type 1 and tips for a healthy eating plan.  Plus a review of one of the most talked about health documentaries. 

FIS33-Q&A Sugar Cravings, Weight Loss & Diabetes Plans & Getting Your RD
23:37
2017-12-01 10:48:54 UTC 23:37
FIS33-Q&A Sugar Cravings, Weight Loss & Diabetes Plans & Getting Your RD

Bonus Q&A episode!  In this episode we answer questions about the best plans for weight loss and for diabetes, what to do about sugar cravings and the path to becoming an RD.  

FIS32-You Are Who You Eat With
25:44
2017-12-01 10:48:54 UTC 25:44
FIS32-You Are Who You Eat With

You have heard you are what you eat, but how do those around you affect what you choose to eat?  In this episode we talk about how your social circle might positively or negatively affect your choices, especially when it comes to food.  Plus, tips for including social gatherings in your healthy lifestyle.  

FIS31-The Best of Year One aka The Guppy Year
42:37
2017-12-01 10:48:54 UTC 42:37
FIS31-The Best of Year One aka The Guppy Year

We are celebrating one year of podcasting!  In this "Guppy Year" review we share our favorite memories, top episodes, episodes worth a second listen and answer the most FAQs.  Plus a review contest winner is announced!  Thank YOU for celebrating one year with us!

FIS30-Teach Your Children Well with Jillian Tedesco, Creator of Fit Flavors
39:52
2017-12-01 10:48:54 UTC 39:52
FIS30-Teach Your Children Well with Jillian Tedesco, Creator of Fit Flavors

The boss of healthy grab and go food, Jillian Tedesco, creator of Fit Flavors and The Smoothie Bar, joins us to share tips on feeding a family, balancing life as a mom and business owner and how her Smoothie Bar is changing the smoothie industry.

FIS29-Take Ownership
55:25
2017-12-01 10:48:54 UTC 55:25
FIS29-Take Ownership

It's time for a heart to heart.  In this episode we dig deep on taking ownership over your health choices and ways to get rid of the excuses once and for all.  It is not about having a “perfect” diet or exercise routine.  It is about taking care of the one body you are given. 

FIS28-Q&A Probiotics, Our Diets and Protein Snacks
29:14
2017-12-01 10:48:54 UTC 29:14
FIS28-Q&A Probiotics, Our Diets and Protein Snacks

Bonus Q&A episode!  In this episode, we answer questions about probiotics, our daily diets, ideas for protein-packed snacks and more.

FIS27-Fast Food or Fat Food?
38:08
2017-12-01 10:48:54 UTC 38:08
FIS27-Fast Food or Fat Food?

We are talking about the "F" word in this episode.  Fast food (okay two "f" words).  So does fast food make you gain weight and is it unhealthy?  We cover better fast food options, those sneaky options that look healthy and why, even after doing your homework, fast food might still cause weight gain.

FIS26-Navigating the Gas Station for Healthy Options
44:01
2017-12-01 10:48:54 UTC 44:01
FIS26-Navigating the Gas Station for Healthy Options

Get ready for your next road trip with your health goals in mind.  Eating healthy on the road is possible!  In this episode we share healthy gas station foods, snacks that travel well, our favorite on-the-go workouts and our most memorable road trips. 

FIS25-Diet is a Four Letter Word
55:31
2017-12-01 10:48:54 UTC 55:31
FIS25-Diet is a Four Letter Word

Diet.  A four letter word, and like many four letter words, it is usually a bad one!  In this episode we break down what "diet" really means, steps to building a healthy lifestyle and reasons your healthy lifestyle efforts might not be sticking.  Plus, insight from John Gorman, 1st Phorm Elite Trainer and author, on body fat set point.

FIS24- Gardening 101: Veggies and Herbs
49:43
2017-12-01 10:48:54 UTC 49:43
FIS24- Gardening 101: Veggies and Herbs

Sometimes you have to get a little dirty to eat clean!  In this episode, you will learn if you should and how to start your own herb and vegetable garden, plus tips from our past garden successes and failures.  

FIS23-Sugar Substitutes- The Good, The Bad and The Ugly
40:02
2017-12-01 10:48:54 UTC 40:02
FIS23-Sugar Substitutes- The Good, The Bad and The Ugly

Just as controversial as sugar, artificial sweeteners or sugar substitutes are the subject of this episode.  We cover the types of sugar substitutes, where they are found and their background, plus studies behind the controversies.  Love them or hate them, artificial sweeteners are likely finding their way into your diet!

FIS22- The Sweet Life Part 1: Breaking Down the Sugars
38:20
2017-12-01 10:48:54 UTC 38:20
FIS22- The Sweet Life Part 1: Breaking Down the Sugars

It is a controversial topic; some love it and some loathe it!  We are talking about sugar.  In this episode, we break down various sugars used in cooking, our top choices and tips for taking in less of the sweet stuff.  Plus, #CSS returns!

FIS21- Batch Cooking Bootcamp
38:20
2017-12-01 10:48:54 UTC 38:20
FIS21- Batch Cooking Bootcamp

We all hear the term "meal prep" so much that you would think it was just a flashy buzz word.  However, meal prep and batch cooking (two terms meaning essentially the same thing- preparing your meals in advance) are surefire ways to ensure success of your nutrition program.  In this episode we tackle how to prep like a pro and the time, money and stress meal prep can save.  Plus, a surprise guest visits the studio!

 

FIS20-Healthy Travels & Non-Scale Victories with Alyse Scaffidi, founder of BiteSizedFitness
32:15
2017-12-01 10:48:54 UTC 32:15
FIS20-Healthy Travels & Non-Scale Victories with Alyse Scaffidi, founder of BiteSizedFitness

Bite Sized Fitness founder, doctor of pharmacy, and 1st Phorm sponsored athlete Alyse Scaffidi gives her top tips for staying fit, healthy and happy with a busy career on the road.  Plus, setting and knocking out non-scale victories!

FIS19-Q&A Getting Back on Track, Supporting Spouses & Our Nutrition Story
34:35
2017-12-01 10:48:54 UTC 34:35
FIS19-Q&A Getting Back on Track, Supporting Spouses & Our Nutrition Story

Bonus Q&A Episode!  In this episode we cover getting back on track after holidays, supporting a spouse with a weight loss goal, our nutrition story, and more. 

FIS18-Jenna Fail Motivates and Educates Us Through All Stages of Fitness
33:15
2017-12-01 10:48:54 UTC 33:15
FIS18-Jenna Fail Motivates and Educates Us Through All Stages of Fitness

Jenna Fail, who helped over 1,500 people get in shape in 2016 alone, joins us in the studio!  Jenna, a busy diet and training coach, has been through many stages of fitness and finds ways to motivate others and makes getting healthy a joy.  Plus, hear about the fad diets that we have unfortunately tried in our past! 

FIS17- Guest Brian Teach Talking Protein, Carbs & Fats- The Role They Play in Diet
30:20
2017-12-01 10:48:54 UTC 30:20
FIS17- Guest Brian Teach Talking Protein, Carbs & Fats- The Role They Play in Diet

Protein, carbs and fat aka the macros.  We hear about them, but what role do they play in our diet?  Brian Teach, aka Brian the Brain, breaks it down for us, plus tips for muscle building, fat loss and supplements from the Brain himself.

FIS16- My Body is a...Garbage Can?
33:27
2017-12-01 10:48:54 UTC 33:27
FIS16- My Body is a...Garbage Can?

Our bodies run on the foods we eat.  Are you putting in good fuel or treating your body like a garbage can?  In this episode, we cover the short term and long term effects of the foods you eat on your mood and body.  Plus, juice detoxes- worth it or waste of time? 

FIS15- Reframing Situations to Get Healthy
43:26
2017-12-01 10:48:54 UTC 43:26
FIS15- Reframing Situations to Get Healthy

Stop repeating past mistakes and plan differently!  It starts with reframing.  "I'll never get there" versus "1 week at a time!"  "I have bad genes" versus "make my genes my bitch!"  Plus 7 science based methods to get out of your own head and start making progress.  If you are planning a health resolution for 2017, this is episode is a must!  2017 is here and ready, are you?

FIS14-Wheres Your Money Going? Invest In Your Health
43:41
2017-12-01 10:48:54 UTC 43:41
FIS14-Wheres Your Money Going? Invest In Your Health

Life costs money!  Some will argue that a healthy life costs more.  Have you taken a look at where you are spending your money (and time) and how you can invest in your health?  Good health is one thing you can't buy and once it's gone, it's always missed.  Listen in for tips on where to skimp and when to spend when it comes to your health.  It doesn't have to cost more but it's guaranteed to be worth it!

FIS13- Common Misconceptions of Carbs
31:12
2017-12-01 10:48:54 UTC 31:12
FIS13- Common Misconceptions of Carbs

To carb or not to carb, that is the question on the table in this episode.  Listen to hear 5 carb misconceptions, plus our favorite game, #CSS, returns!

FIS12- Q&A: Gluten, Dairy, and Treat Meals
30:14
2017-12-01 10:48:54 UTC 30:14
FIS12- Q&A: Gluten, Dairy, and Treat Meals

Q&A episode!  In this episode we answer questions about going gluten-free, choosing a milk or milk substitute and cheat/treat meals- are they killing your progress? 

FIS11- Here's to a Healthy Holiday Season
36:16
2017-12-01 10:48:54 UTC 36:16
FIS11- Here's to a Healthy Holiday Season

It’s the most wonderful time of the year to stick to your health goals!  Get a head start this buffet/cookie/candy laden, blissful holiday season with this episode.  We’ll discuss preparation tips for holiday gatherings, traveling healthy, supplementation to keep you feeling your best and more.  Make this holiday season work for you and not against your health and fitness goals.

FIS10- The Scale is Liar
37:44
2017-12-01 10:48:54 UTC 37:44
FIS10- The Scale is Liar

The scale is a dirty little liar!  If you find yourself hanging all of your healthy living hopes and dreams on what the scale says each morning, this episode is for you.  We’ll cover ways to refocus your mind on measures of success that matter and those medical conditions where the number is important.  Plus, bragging rights for our latest #CSS winners!

FIS09- Crockpots- Meal Prep's Best Friend
38:20
2017-12-01 10:48:54 UTC 38:20
FIS09- Crockpots- Meal Prep's Best Friend

Ditch your ideas of Crockpots and using them just for a Sunday roast.  We have said it many times on here- Crockpots are your BEST friend!  They have evolved so much over time and now are sleek, more stylish and even adaptable to your wifi so you can start dinner from your cell phone when you’re at work.  Take stress out of cooking with your new BFF- the Crockpot aka the slow cooker.  Listen in to learn more and here our ode to Delicious Dish.

FIS08- Creating a Healthy Environment
39:01
2017-12-01 10:48:54 UTC 39:01
FIS08- Creating a Healthy Environment

Picture your kitchen as it is right now.  What's sitting on the counter?  What's the first thing you see when you open the cabinet?  Your environment can set you up for success when it comes to healthy eating.  In this episode, Emily and Mindy walk you through home and office environment pitfalls and how to set up your environment for success.  Plus someone gets a shout out for winning our guessing game!  

FIS07-Eat For Your Goals with John Gorman
47:58
2017-12-01 10:48:54 UTC 47:58
FIS07-Eat For Your Goals with John Gorman

John Gorman, diet coach, co-host of TNT Podcast, published author and 1st Phorm Elite Trainer, joins Emily and Mindy to talk about macronutrients, the best diet and exercises for your goals and his top 3 supplements...including one that comes in a can!  This episode will give you a taste of how to eat a flexible diet.  Check out Gorman's latest book, "The Flexible Fat Loss Solution."

FIS06 Sweat- Why its a Good Thing
28:16
2017-12-01 10:48:54 UTC 28:16
FIS06 Sweat- Why its a Good Thing

Sweat.  Some love it.  Some hate it.  No matter your stance on getting a good sweat on, it's healthy and beneficial in so many ways!  Emily and Mindy tackle this topic, plus why sitting is the new smoking and play everyone's favorite food ingredients guessing game, where the winner gets a shout out and major bragging rights!

FIS05-Read Between the Lines- Label vs Ingredients
35:26
2017-12-01 10:48:54 UTC 35:26
FIS05-Read Between the Lines- Label vs Ingredients

Enriched wheat flour, sugar, partially hydrogenated oil, BHT, red dye 40.  Sound appetizing?  Probably not, but these are common ingredients in many grocery items.  In this episode, Emily and Mindy dish on what to really pay attention to on food labels and what not to fall for in the endless aisles of groceries with tricky health claims.

 

FIS04-Fit Fat and the Shame of it All with Karen of Cake? Yes, Please
42:11
2017-12-01 10:48:54 UTC 42:11
FIS04-Fit Fat and the Shame of it All with Karen of Cake? Yes, Please

Karen of Cake? Yes, Please joins us to talk about Fit and Fat Shaming- what it is, how to deal with it and her top tips for achieving YOUR healthy lifestyle.  As a coach, Karen challenges her ladies to learn about themselves and how food works.  As her blog says, "She will make you laugh, cry, examine all the things people hate about themselves and then she will challenge you to change it."  Karen is an inspiration to MANY!  Listen in to hear her story and take the challenge to create your picture of health.

FIS03- Goals with Flavor
35:32
2017-12-01 10:48:54 UTC 35:32
FIS03- Goals with Flavor

Chicken and vegetables.  Boring!  Grilled chicken with tomato basil sauce over buttery spaghetti squash.  Delish!  In this episode, Emily shares ways to make foods that are good for your health and taste amazing.  No sacrifice or longing for sweets either.  Listen in to learn how to add flavor to your healthy living goals and see if you can guess the food product based on the ingredients.  Major bragging rights to the winner!

FIS02_My_Biggest_Problem_Is...
41:15
2017-12-01 10:48:54 UTC 41:15
FIS02_My_Biggest_Problem_Is...

Emily and I hear it often.  The desire to want to reach a health goal with a lot of details as to why it's not happening.  In this episode of Food in Session, we address the most common phrases that follow "my biggest problem is" like "I don't have time" and get down to the real issues.  Listen to learn how others have overcome these "problems", tips for managing your time and enjoy the side-giggles (we can't help it!).

FIS01- Welcome to Food in Session
11:23
2017-12-01 10:48:54 UTC 11:23
FIS01- Welcome to Food in Session

Welcome to Food in Session!  We created Food in Session to help you build a nutrition knowledge base and allow you to decide the best path for your health needs.  Large family, small family, single guy or gal??  We’ve got you covered.  In this intro episode, you'll learn a little about us and about some upcoming episode topics like Label vs Ingredients; Goals with Flavor; and Fit, Fat and the Shame of it all.  Thank you for listening and we look forward to bringing you the real-life nutrition info that's user-friendly!

FIS43- Spirited Holidays and Healthy Recipe Substitutions
52:18
2017-12-19 14:28:22 UTC 52:18
FIS43- Spirited Holidays and Healthy Recipe Substitutions

Falalalala, it's the holidays! In this episode we cover healthy substitutions for holiday recipes, lower calorie spirits and follow up with questions from our keto episode.

FIS42 Q&A- Good Reads, Eggs vs Whites and Baking with Protein
17:10
2017-12-19 14:28:22 UTC 17:10
FIS42 Q&A- Good Reads, Eggs vs Whites and Baking with Protein

Q&A episode! We answer your questions on favorite books and magazines, eggs versus egg whites, baking with protein powder and cardio for fat loss.

FIS41- The Keto Conversation with Andy Frisella and John Gorman
01:28:25
2017-12-19 14:28:22 UTC 01:28:25
FIS41- The Keto Conversation with Andy Frisella and John Gorman

We are talking all things keto with 1st Phorm & Supplement Superstores CEO, author, public speaker and host of the MFCEO Project, Andy Frisella and Owner of Team Gorman, 1st Phorm elite trainer, author and host of the TNT podcast, John Gorman.  Curious about the ketogenic lifestyle?  John and Andy answer our questions on getting started with keto, who’s a good fit for keto, the good and bad sides of a ketogenic diet, and more.  Don't miss this episode!

FIS40-Facing Burnout and Lack of Motivation
42:16
2017-12-19 14:28:22 UTC 42:16
FIS40-Facing Burnout and Lack of Motivation

Feeling fitness burnout?  We feel it too! Burnout happens, especially in the world of nutrition and fitness.  In this episode we cover why we face burnout, what to do when motivation is MIA and how to address burnout and head in the right direction when it happens.  

 

FIS39-Fall Food and Fitness
53:19
2017-12-19 14:28:22 UTC 53:19
FIS39-Fall Food and Fitness

Boots, bonfires, and fall foods- all of our favorite things of the season have arrived!  In this episode we cover ways to spice up your fitness routine, our favorite fall foods and how to cook with them, plus favorite protein bars from our Food in Session listeners.  

FIS38-Conquering Cravings
49:02
2017-12-19 14:28:22 UTC 49:02
FIS38-Conquering Cravings

For some it's sweet and for others it's salt. We are talking about food cravings. No matter what form they come in, one thing is for sure...they will come! Learn about the nature of cravings, what triggers your cravings and what to do about it.

FIS37-Diet Decoder
43:54
2017-12-19 14:28:22 UTC 43:54
FIS37-Diet Decoder

Diet might be the most misunderstood 4-letter word! We break down some of the most common weight management diets and help you find that perfect fit or perhaps just a better understanding of these plans, from keto to vegan. Plus #CSS returns!

FIS36 Dive Deeper into Daily Water Recommendations
34:49
2017-12-19 14:28:22 UTC 34:49
FIS36 Dive Deeper into Daily Water Recommendations

Take a deeper dive into why we should and how we can drink the recommended amount of water each day.  In this episode we cover water's role in the body (it's vital!), how to figure out your daily goal and ways to get there, plus foods with a high water content.

FIS35-Lessons Learned and Common Mistakes with Macro IIFYM Diets
46:31
2017-12-19 14:28:22 UTC 46:31
FIS35-Lessons Learned and Common Mistakes with Macro IIFYM Diets

Macros are so hot right now!  In this episode we cover what a macro or IIFYM diet includes, common mistakes on this eating plan and how to be successful tracking your macros.  

FIS34 Eating & Exercise for Diabetes (aka the MOLD episode)
51:09
2017-12-19 14:28:22 UTC 51:09
FIS34 Eating & Exercise for Diabetes (aka the MOLD episode)

Most people know someone with diabetes and while we hear the term often, there is more to this disease than sugar.  Today we cover what's going on in the body in diabetes, exercising with type 1 and tips for a healthy eating plan.  Plus a review of one of the most talked about health documentaries. 

FIS33-Q&A Sugar Cravings, Weight Loss & Diabetes Plans & Getting Your RD
23:37
2017-12-19 14:28:22 UTC 23:37
FIS33-Q&A Sugar Cravings, Weight Loss & Diabetes Plans & Getting Your RD

Bonus Q&A episode!  In this episode we answer questions about the best plans for weight loss and for diabetes, what to do about sugar cravings and the path to becoming an RD.  

FIS32-You Are Who You Eat With
25:44
2017-12-19 14:28:22 UTC 25:44
FIS32-You Are Who You Eat With

You have heard you are what you eat, but how do those around you affect what you choose to eat?  In this episode we talk about how your social circle might positively or negatively affect your choices, especially when it comes to food.  Plus, tips for including social gatherings in your healthy lifestyle.  

FIS31-The Best of Year One aka The Guppy Year
42:37
2017-12-19 14:28:22 UTC 42:37
FIS31-The Best of Year One aka The Guppy Year

We are celebrating one year of podcasting!  In this "Guppy Year" review we share our favorite memories, top episodes, episodes worth a second listen and answer the most FAQs.  Plus a review contest winner is announced!  Thank YOU for celebrating one year with us!

FIS30-Teach Your Children Well with Jillian Tedesco, Creator of Fit Flavors
39:52
2017-12-19 14:28:22 UTC 39:52
FIS30-Teach Your Children Well with Jillian Tedesco, Creator of Fit Flavors

The boss of healthy grab and go food, Jillian Tedesco, creator of Fit Flavors and The Smoothie Bar, joins us to share tips on feeding a family, balancing life as a mom and business owner and how her Smoothie Bar is changing the smoothie industry.

FIS29-Take Ownership
55:25
2017-12-19 14:28:22 UTC 55:25
FIS29-Take Ownership

It's time for a heart to heart.  In this episode we dig deep on taking ownership over your health choices and ways to get rid of the excuses once and for all.  It is not about having a “perfect” diet or exercise routine.  It is about taking care of the one body you are given. 

FIS28-Q&A Probiotics, Our Diets and Protein Snacks
29:14
2017-12-19 14:28:22 UTC 29:14
FIS28-Q&A Probiotics, Our Diets and Protein Snacks

Bonus Q&A episode!  In this episode, we answer questions about probiotics, our daily diets, ideas for protein-packed snacks and more.

FIS27-Fast Food or Fat Food?
38:08
2017-12-19 14:28:22 UTC 38:08
FIS27-Fast Food or Fat Food?

We are talking about the "F" word in this episode.  Fast food (okay two "f" words).  So does fast food make you gain weight and is it unhealthy?  We cover better fast food options, those sneaky options that look healthy and why, even after doing your homework, fast food might still cause weight gain.

FIS26-Navigating the Gas Station for Healthy Options
44:01
2017-12-19 14:28:22 UTC 44:01
FIS26-Navigating the Gas Station for Healthy Options

Get ready for your next road trip with your health goals in mind.  Eating healthy on the road is possible!  In this episode we share healthy gas station foods, snacks that travel well, our favorite on-the-go workouts and our most memorable road trips. 

FIS25-Diet is a Four Letter Word
55:31
2017-12-19 14:28:22 UTC 55:31
FIS25-Diet is a Four Letter Word

Diet.  A four letter word, and like many four letter words, it is usually a bad one!  In this episode we break down what "diet" really means, steps to building a healthy lifestyle and reasons your healthy lifestyle efforts might not be sticking.  Plus, insight from John Gorman, 1st Phorm Elite Trainer and author, on body fat set point.

FIS24- Gardening 101: Veggies and Herbs
49:43
2017-12-19 14:28:22 UTC 49:43
FIS24- Gardening 101: Veggies and Herbs

Sometimes you have to get a little dirty to eat clean!  In this episode, you will learn if you should and how to start your own herb and vegetable garden, plus tips from our past garden successes and failures.  

FIS23-Sugar Substitutes- The Good, The Bad and The Ugly
40:02
2017-12-19 14:28:22 UTC 40:02
FIS23-Sugar Substitutes- The Good, The Bad and The Ugly

Just as controversial as sugar, artificial sweeteners or sugar substitutes are the subject of this episode.  We cover the types of sugar substitutes, where they are found and their background, plus studies behind the controversies.  Love them or hate them, artificial sweeteners are likely finding their way into your diet!

FIS22- The Sweet Life Part 1: Breaking Down the Sugars
38:20
2017-12-19 14:28:22 UTC 38:20
FIS22- The Sweet Life Part 1: Breaking Down the Sugars

It is a controversial topic; some love it and some loathe it!  We are talking about sugar.  In this episode, we break down various sugars used in cooking, our top choices and tips for taking in less of the sweet stuff.  Plus, #CSS returns!

FIS21- Batch Cooking Bootcamp
38:20
2017-12-19 14:28:22 UTC 38:20
FIS21- Batch Cooking Bootcamp

We all hear the term "meal prep" so much that you would think it was just a flashy buzz word.  However, meal prep and batch cooking (two terms meaning essentially the same thing- preparing your meals in advance) are surefire ways to ensure success of your nutrition program.  In this episode we tackle how to prep like a pro and the time, money and stress meal prep can save.  Plus, a surprise guest visits the studio!

 

FIS20-Healthy Travels & Non-Scale Victories with Alyse Scaffidi, founder of BiteSizedFitness
32:15
2017-12-19 14:28:22 UTC 32:15
FIS20-Healthy Travels & Non-Scale Victories with Alyse Scaffidi, founder of BiteSizedFitness

Bite Sized Fitness founder, doctor of pharmacy, and 1st Phorm sponsored athlete Alyse Scaffidi gives her top tips for staying fit, healthy and happy with a busy career on the road.  Plus, setting and knocking out non-scale victories!

FIS19-Q&A Getting Back on Track, Supporting Spouses & Our Nutrition Story
34:35
2017-12-19 14:28:22 UTC 34:35
FIS19-Q&A Getting Back on Track, Supporting Spouses & Our Nutrition Story

Bonus Q&A Episode!  In this episode we cover getting back on track after holidays, supporting a spouse with a weight loss goal, our nutrition story, and more. 

FIS18-Jenna Fail Motivates and Educates Us Through All Stages of Fitness
33:15
2017-12-19 14:28:22 UTC 33:15
FIS18-Jenna Fail Motivates and Educates Us Through All Stages of Fitness

Jenna Fail, who helped over 1,500 people get in shape in 2016 alone, joins us in the studio!  Jenna, a busy diet and training coach, has been through many stages of fitness and finds ways to motivate others and makes getting healthy a joy.  Plus, hear about the fad diets that we have unfortunately tried in our past! 

FIS17- Guest Brian Teach Talking Protein, Carbs & Fats- The Role They Play in Diet
30:20
2017-12-19 14:28:22 UTC 30:20
FIS17- Guest Brian Teach Talking Protein, Carbs & Fats- The Role They Play in Diet

Protein, carbs and fat aka the macros.  We hear about them, but what role do they play in our diet?  Brian Teach, aka Brian the Brain, breaks it down for us, plus tips for muscle building, fat loss and supplements from the Brain himself.

FIS16- My Body is a...Garbage Can?
33:27
2017-12-19 14:28:22 UTC 33:27
FIS16- My Body is a...Garbage Can?

Our bodies run on the foods we eat.  Are you putting in good fuel or treating your body like a garbage can?  In this episode, we cover the short term and long term effects of the foods you eat on your mood and body.  Plus, juice detoxes- worth it or waste of time? 

FIS15- Reframing Situations to Get Healthy
43:26
2017-12-19 14:28:22 UTC 43:26
FIS15- Reframing Situations to Get Healthy

Stop repeating past mistakes and plan differently!  It starts with reframing.  "I'll never get there" versus "1 week at a time!"  "I have bad genes" versus "make my genes my bitch!"  Plus 7 science based methods to get out of your own head and start making progress.  If you are planning a health resolution for 2017, this is episode is a must!  2017 is here and ready, are you?

FIS14-Wheres Your Money Going? Invest In Your Health
43:41
2017-12-19 14:28:22 UTC 43:41
FIS14-Wheres Your Money Going? Invest In Your Health

Life costs money!  Some will argue that a healthy life costs more.  Have you taken a look at where you are spending your money (and time) and how you can invest in your health?  Good health is one thing you can't buy and once it's gone, it's always missed.  Listen in for tips on where to skimp and when to spend when it comes to your health.  It doesn't have to cost more but it's guaranteed to be worth it!

FIS13- Common Misconceptions of Carbs
31:12
2017-12-19 14:28:22 UTC 31:12
FIS13- Common Misconceptions of Carbs

To carb or not to carb, that is the question on the table in this episode.  Listen to hear 5 carb misconceptions, plus our favorite game, #CSS, returns!

FIS12- Q&A: Gluten, Dairy, and Treat Meals
30:14
2017-12-19 14:28:22 UTC 30:14
FIS12- Q&A: Gluten, Dairy, and Treat Meals

Q&A episode!  In this episode we answer questions about going gluten-free, choosing a milk or milk substitute and cheat/treat meals- are they killing your progress? 

FIS11- Here's to a Healthy Holiday Season
36:16
2017-12-19 14:28:23 UTC 36:16
FIS11- Here's to a Healthy Holiday Season

It’s the most wonderful time of the year to stick to your health goals!  Get a head start this buffet/cookie/candy laden, blissful holiday season with this episode.  We’ll discuss preparation tips for holiday gatherings, traveling healthy, supplementation to keep you feeling your best and more.  Make this holiday season work for you and not against your health and fitness goals.

FIS10- The Scale is Liar
37:44
2017-12-19 14:28:23 UTC 37:44
FIS10- The Scale is Liar

The scale is a dirty little liar!  If you find yourself hanging all of your healthy living hopes and dreams on what the scale says each morning, this episode is for you.  We’ll cover ways to refocus your mind on measures of success that matter and those medical conditions where the number is important.  Plus, bragging rights for our latest #CSS winners!

FIS09- Crockpots- Meal Prep's Best Friend
38:20
2017-12-19 14:28:23 UTC 38:20
FIS09- Crockpots- Meal Prep's Best Friend

Ditch your ideas of Crockpots and using them just for a Sunday roast.  We have said it many times on here- Crockpots are your BEST friend!  They have evolved so much over time and now are sleek, more stylish and even adaptable to your wifi so you can start dinner from your cell phone when you’re at work.  Take stress out of cooking with your new BFF- the Crockpot aka the slow cooker.  Listen in to learn more and here our ode to Delicious Dish.

FIS08- Creating a Healthy Environment
39:01
2017-12-19 14:28:23 UTC 39:01
FIS08- Creating a Healthy Environment

Picture your kitchen as it is right now.  What's sitting on the counter?  What's the first thing you see when you open the cabinet?  Your environment can set you up for success when it comes to healthy eating.  In this episode, Emily and Mindy walk you through home and office environment pitfalls and how to set up your environment for success.  Plus someone gets a shout out for winning our guessing game!  

FIS07-Eat For Your Goals with John Gorman
47:58
2017-12-19 14:28:23 UTC 47:58
FIS07-Eat For Your Goals with John Gorman

John Gorman, diet coach, co-host of TNT Podcast, published author and 1st Phorm Elite Trainer, joins Emily and Mindy to talk about macronutrients, the best diet and exercises for your goals and his top 3 supplements...including one that comes in a can!  This episode will give you a taste of how to eat a flexible diet.  Check out Gorman's latest book, "The Flexible Fat Loss Solution."

FIS06 Sweat- Why its a Good Thing
28:16
2017-12-19 14:28:23 UTC 28:16
FIS06 Sweat- Why its a Good Thing

Sweat.  Some love it.  Some hate it.  No matter your stance on getting a good sweat on, it's healthy and beneficial in so many ways!  Emily and Mindy tackle this topic, plus why sitting is the new smoking and play everyone's favorite food ingredients guessing game, where the winner gets a shout out and major bragging rights!

FIS05-Read Between the Lines- Label vs Ingredients
35:26
2017-12-19 14:28:23 UTC 35:26
FIS05-Read Between the Lines- Label vs Ingredients

Enriched wheat flour, sugar, partially hydrogenated oil, BHT, red dye 40.  Sound appetizing?  Probably not, but these are common ingredients in many grocery items.  In this episode, Emily and Mindy dish on what to really pay attention to on food labels and what not to fall for in the endless aisles of groceries with tricky health claims.

 

FIS04-Fit Fat and the Shame of it All with Karen of Cake? Yes, Please
42:11
2017-12-19 14:28:23 UTC 42:11
FIS04-Fit Fat and the Shame of it All with Karen of Cake? Yes, Please

Karen of Cake? Yes, Please joins us to talk about Fit and Fat Shaming- what it is, how to deal with it and her top tips for achieving YOUR healthy lifestyle.  As a coach, Karen challenges her ladies to learn about themselves and how food works.  As her blog says, "She will make you laugh, cry, examine all the things people hate about themselves and then she will challenge you to change it."  Karen is an inspiration to MANY!  Listen in to hear her story and take the challenge to create your picture of health.

FIS03- Goals with Flavor
35:32
2017-12-19 14:28:23 UTC 35:32
FIS03- Goals with Flavor

Chicken and vegetables.  Boring!  Grilled chicken with tomato basil sauce over buttery spaghetti squash.  Delish!  In this episode, Emily shares ways to make foods that are good for your health and taste amazing.  No sacrifice or longing for sweets either.  Listen in to learn how to add flavor to your healthy living goals and see if you can guess the food product based on the ingredients.  Major bragging rights to the winner!

FIS02_My_Biggest_Problem_Is...
41:15
2017-12-19 14:28:23 UTC 41:15
FIS02_My_Biggest_Problem_Is...

Emily and I hear it often.  The desire to want to reach a health goal with a lot of details as to why it's not happening.  In this episode of Food in Session, we address the most common phrases that follow "my biggest problem is" like "I don't have time" and get down to the real issues.  Listen to learn how others have overcome these "problems", tips for managing your time and enjoy the side-giggles (we can't help it!).

FIS01- Welcome to Food in Session
11:23
2017-12-19 14:28:23 UTC 11:23
FIS01- Welcome to Food in Session

Welcome to Food in Session!  We created Food in Session to help you build a nutrition knowledge base and allow you to decide the best path for your health needs.  Large family, small family, single guy or gal??  We’ve got you covered.  In this intro episode, you'll learn a little about us and about some upcoming episode topics like Label vs Ingredients; Goals with Flavor; and Fit, Fat and the Shame of it all.  Thank you for listening and we look forward to bringing you the real-life nutrition info that's user-friendly!