Shows
Healing Outside The BoxSome straight talk about protein intake and muscle mass Many athletes involved in all types of sports add protein powders to their daily regimen, assuming that it will help stimulate muscle mass as they train. But does it? You would assume many research studies are looking into this, and you would be correct. I discuss an elaborate study that shows that provided the protein intake is adequate, exercise will help strengthen muscle somewhat, as well as improve the weight of bone mass. Additional protein does not work any better than adequate protein. Here is the link to the study.2024-09-2016 min
Healing Outside The BoxThe 411 on Urban MicrofarmingThat idea for this episode was sparked by an article in the Guardian about a woman who changed her yard into a suburban micro-farm. That article hit so many positive notes that I thought it was worthy of an entire episode. But first, I did a quick review of the new documentary "Food Inc. 2". This is a sequel to the popular but controversial documentary "Food Inc", produced in 2008. Although they made excellent points in this sequel and it's an important topic for the front burner, I would have to put this one in the category of "more...2024-06-1114 min
Healing Outside The BoxWhat's in this thing? A closer look at GOLOI often get questions from people who have seen advertisements for weight loss supplements and they wonder if they work. One of those supplement companies has a product that they call "GOLO". Their pitch is that it is a combination of supplement pills and a low-calorie diet, but it is primarily pills that contain a few minerals and some crushed herbs. I took a deep dive into the literature on the herbs they have included and I discuss the results in this episode. Before I got to GOLO, I mentioned a wonderful organization called World Central Kitchen...2024-05-0326 min
Healing Outside The BoxCan regular meditation enhance healing?I stumbled upon an article about meditation that led me down a rabbit hole of other articles looking into why or how meditation helps us feel better. Turns out, there are hundreds of recent articles discovering exactly what meditation is doing in our bodies. So where would I begin? It was overwhelming to be sure. But I started with articles from the National Institute Of Health, or NIH, which publishes a meta-analysis on a certain topic. The first was a very long NIH group of studies which reported that there is a special protein...2024-03-2322 min
Healing Outside The BoxWhat are branched-chain amino acids and why are they essential?Today's episode is a relatively short one, so I thought I would start by giving you a 5 minute sample of my new memoir, called Helpers Anonymous (now on audible and itunes. If you are interested in listening to the audio version of the memoir, you could send me your first name and email address and I will email you one of the free audible codes for the book. If you want another version and just prefer to get it yourself, the paperback, ebook, and audio versions can be found on Amazon, right here. The question today is...2024-02-0318 min
Healing Outside The BoxHOTB 295: How to conquer weight loss plateausBack in the old days, maybe 50 years ago, scientists believed that it was all about the math. We decided that a deficit of 3500 calories would equal 1 pound of weight loss and the weight loss was from the burning of fat stores for that energy. If that’s the case, a daily deficit of 500 calories per day would be equal to 1 pound of fat loss per week. But that is not the case at all. The reason for the leveling off of weight loss is explained today. But first, a bittersweet announcement. I will be ending my ongoing po...2024-01-1620 min
Healing Outside The BoxWhat's all the fuss about Olympic?If there was ever a topic that my unique combination of background experience leads me to have an opinion about, it would be Ozempic. Yet, even I am not sure about exactly where the internal debate in my head finally lands. And that leads me to believe that the “one size fits all” nutrition advice just won’t work here. But before I get into Ozempic, I want to bring your attention to a short video on scientific studies examining skin creams for anti-aging. Because the topic is so subjective and mice won't sit still long enough to app...2023-12-1617 min
Healing Outside The BoxHOTB 293: What are sell-by dates and why should we care? part 2Once again, I review different types of foods where sell-by dates are important and explain why that may be the case. As in part one, the take-away message is that it's good to know which foods might spoil and taste lousy versus which foods could cause food poisoning. But first, I announce that there are still promo codes for free copies of my memoir in audiobook format. Simply leave your email address and first name on my contact page and I will email you a code to the audiobook. You can also contact me on I...2023-11-3017 min
Healing Outside The BoxWhat are sell-by dates and why should we care?Breaking news! (I hope) My new memoir called "Helpers Anonymous" is now out in audiobook format, on audible and iTunes. I still have free codes to hand out! So if you would like to listen to my audiobook, I still have some available for free audiobooks. If you would like a complimentary audiobook, just message me with your first name and email address on my website contact page, at Healing Outside the Box. Here is the link on Amazon if you're interested in the paperback or Kindle version. I also want to bring to your attention...2023-11-1616 min
Healing Outside The BoxAre Creatine supplements worth the money?When I learned that up to 70% of college athletes are now taking creatine supplements, I decided to look into studies that examined its effectiveness. Before I got into creatine supplements, I went over a few points from the previous episodes on the benefits of berries and other antioxidants. There is a five minute video by Dr. Michael Greger on the power of berries to fight inflation as well as cancer cell growth. That video can be found here. I then discussed some studies comparing two groups of people and the incidence and mortality of Covid-19. T...2023-10-2117 min
Healing Outside The BoxHOTB 290: Why are cancer rates increasing at younger ages? Part 2We all know that rates of cancer seem to be rising for many different types of cancer. Most notably colorectal, breast, prostate, and skin cancer. But why? This is a complicated question with no simple answer. Colorectal cancer is definitely food-related, but smoking, weight, and epi-genetics play a role. Breast and prostate cancer can be influenced by hormones, but also by quality of food intake. Even skin cancer, which is tied to the amount of protective melanin in your skin and lower UV protection in the atmosphere, can result in improved healing and prognosis with an anti-cancer...2023-09-2321 min
Healing Outside The BoxHOTB 289: why are cancer rates increasing at younger ages?There have been stories in the media recently about cancer rates increasing in younger people in this country. That is also true in England, but not so much in Asian countries (where folks eat less processed meat and more plant-based foods). Among the 14 cancer types on the rise, eight are related to the digestive system. The recent news is based on a large study that makes the link between changes in our diet since 1990 and cancers of the digestive system. We certainly don't have any answers for sure, and I am not the go-to expert on this, b...2023-08-2614 min
Healing Outside The BoxHOTB 288: review of the documentary "The Need to Grow"Now, I mean this in only the nicest possible way. But sometimes I review a documentary so you don't have to watch the whole darn thing yourself. Unless you want to; which you may in this particular case. I'm reviewing a documentary called "The Need to Grow", which tells us about two pioneers in the sustainability/save the planet field. These two men are Eric Cutter and Mike Smith. Eric Cutter is a micro farmer who uses the latest technology to grow a whole bunch of organic produce on an urban plot. Mike Smith uses...2023-08-0223 min
Healing Outside The BoxHOTB 287: What's in this thing? A look at Balance of Nature supplementsI don’t mind telling you that I have been obsessed with Balance of Nature supplements since I have been forced to listen to numerous replays of TV ads during one of my favorite shows. I hear myself yelling things like. "have you no shame?" at the TV, but the ads just keep coming. Spoiler alert: These snake oil salesmen will deduct $90 – $100 from your credit card every month for a whole lot of nothingness in a capsule. You will be much better off nutritionally and financially, buying organic fruits and vegetables yourself. I googled "balance of natu...2023-07-1420 min
Healing Outside The Box286: Are fecal transplants a thing?For this episode, I go where few podcasters are brave enough to go; that is, a discussion of healthy poop. And more specifically, how to improve the quality of your gut bacteria to have that desirable poop. But first, I get on my soapbox once more to discuss Balance of Nature supplements. The consumer fraud reporting people discuss this company in more detail on their website, which can be found here. I've looked around to find other reviews of these products, but it is hard to find a review that doesn't send you back to Balance of Nat...2023-06-1614 min
Healing Outside The BoxHOTB 285: What's up with auto-immune diseases?Have you been wondering if the rise in auto-immune diseases is a real thing? Well, it is. The question creating much discussion among scientists is the cause for this rise in many conditions triggered by an overactive inflammatory response. The blame has been focused on the Western diet, and specifically within the US and England. The cases of multiple sclerosis, lupus, inflammatory bowel disease, Crohn's, ulcerative colitis, and psoriasis have increased substantially in the last 50 years. But what, specifically in the western diet is creating this over-active inflammatory response? Scientists aren't sure. But there are some i...2023-05-0217 min
Healing Outside The BoxHOTB 284: Can a starch really lower my blood sugars?Before I tell you about the wonderful benefits of oatmeal, I go on a rant about Balance of Nature vitamins. The first and perhaps only thing you need to know... Is that there are no nutrients listed on the label because there are no nutrients in that bottle. For $100 per month, you get only practice swallowing big pills. Historically, oatmeal was a treatment for adult onset diabetes. More recently, researchers decided to study the actual change in the blood sugar numbers. They were pleased to find out that the results were even more promising than they anticipated. A sho...2023-04-1215 min
Healing Outside The BoxHOTB 283: Inflammation and Colon CancerTwo independent researchers have recently discovered that inflammation (which is occurring in a tumor in our bodies) is contributing to the tumor's growth. Does this mean that anti-inflammatory compounds can contribute to slowing or even stopping the growth of tumors? Well, that is exactly where the research is heading, and it looks promising. Today I look into the details of these two independent studies. The first comes from researchers at the Icahn School of Medicine at Mount Sinai hospital. The details that explain how cancer cells replicate uncontrollably and are enhanced by inflammation, can be...2023-03-1916 min
Healing Outside The BoxHow to put together low cost healthy mealsMost of us have taken notice of the rise in prices at the grocery store. Is there a way to continue to eat our favorite foods without anxiety about feeling broke? Yes, in fact, there is. But it takes some planning and a few adjustments. Before I get into the “meat” of the episode, I discuss a study published on the fat-suppressing effect of spinach. The study was explained here. I mentioned that you could use the cuttings from a stem of basil or the root of a scallion to grow plants in window pots. The...2023-02-2318 min
Healing Outside The Box281: the pros and cons of weight loss surgery. Part three: do incentives work?Many of us are familiar with bribes to get us to eat our vegetables when we were kids. It was either "you can have a yummy dessert if you eat your vegetables"... Or "you cannot have a yummy dessert if you don't eat your vegetables". Is either option a good idea if the goal is to improve our intake of vegetables as adults? Probably not. Today I look into positive and negative incentives to eat healthier and I cite some research studies that suggest both types of incentives can help if designed correctly. Bu...2023-01-1014 min
Healing Outside The BoxThe pros and cons of weight loss surgery. Part 2I mentioned this In part one but it's worth repeating: if you are seriously considering weight loss surgery, please speak with a trusted healthcare professional. It is a huge decision and cannot be undone once it is done. Having said that, I go over some of the changes your body will experience and things that you need to look out for. I then get to talking about the sustainability of weight loss with bariatric surgery. Dr Michael Greger has a short video on this with references. It can be found here. As we all know...2022-11-2717 min
Healing Outside The BoxHOTB 279: The pros and cons of weight loss surgeryI'm bringing you part one of a two-part series on the risks and benefits of weight loss surgery. If I sound like a glass-half-empty person on this issue, you would be correct. I cannot emphasize enough that there are consequences to the surgery that need to be considered before making such an important decision. Usually, surgeons prefer a BMI of 40 before they will consider gastric bypass surgery. BMI is calculated as follows: [wt (lbs)/ ht (in)2] x 703 weight: 240 lbs, ht: 70 in: 240/(70 x 70) =0.049 0.049 x 703 = 34.4 BMI A BMI of 34.4 would not qualify someone for gastric bypa...2022-10-2819 min
Healing Outside The BoxThe resurgence of Native American cookingI was recently given this article from the New Yorker magazine on the newest "best" restaurant in the US. The restaurant presents authentic Native American cuisine and the chef is a native American himself. His name is Sean Sherman and he single-handedly brought the topic of native American cuisine front and center. After looking into it myself, I was surprised at how little I knew about what our "Wanna-be ancestors" actually ate. I also discuss an article from the Guardian about the failure of imitation meat products to take hold in fast-food restaurants. It seems that b...2022-10-0916 min
Healing Outside The BoxHOTB 277: The harmful effects of fat shaming on obesity ratesIn part 2 of my discussion on the damage that fat shaming can do, I brainstorm things we could do in the preventative arena, both through government intervention and individual efforts. The first article discusses the labeling of obesity as a disease and what political actions resulted from that decision. The article can be found here. There was a heartwarming article from the Guardian about an organization called "Plantng Justice". You can find that article here. If you want to follow me on instagram, search either my username (jeannetiberio) or real name (Jeanne Tiberio). I...2022-09-2120 min
Healing Outside The BoxHOTB 276: The harmful effect of fat shaming on obesity ratesIt may be time to get a little uncomfortable with what should be common sense but is seldom discussed. And it's this: Fat shaming is condoned in the medical community and it makes matters worse, not better. Let's put it another way: If someone is shamed or ridiculed for being overweight, they tend to gain weight rather than lose weight. There have been a bunch of articles written on the subject recently. The American Medical Association looked at weight bias and its harmful effects in their journal of ethics. The link can be found here. ...2022-08-2022 min
Healing Outside The BoxHOTB 275: The Battle over Thinning HairWe women of a certain age tend to take thinning hair very seriously. But here's what I have been wondering. Is it really worse here in the 21st century, or are we more self-aware of our looks since we've been bombarded with images of beautiful hair on TV and video? I have looked into this and it turns out this may indeed be the case. Our hair may be thinning out at an earlier age now. But if it is worse, what can we do about it? I discuss what's out in the literature on this topic....2022-07-1118 min
Healing Outside The BoxWhat is anhydrous ammonia fertilizer and why should we care?In this cranked-up super-speed society we live in, we're usually on to something else if the topic doesn’t grab our attention in the first 6 seconds. And that would certainly be the case if the topic is anhydrous ammonia fertilizer. But today I’m asking you to care, for many reasons that I discuss in this episode. Before I get to the fertilizer, I mention the group of foods that give you the most nutritional quality for your food dollar. And that group would be beans, chickpeas, split peas, and lentils. And you can do mains...2022-06-0115 min
Healing Outside The BoxGarbage in, richness out: the 411 on compostingHappy Earth Day, people! I thought I'd celebrate this beautiful planet of ours by talking about garbage. but first, I tell you a little story about a town called Hamilton Massachusetts. It is where the richest 1% hang their hats... and their town sport is polo. (Of course, it is.) Last year they quietly initiated a mandatory curbside composting program. You can read the story in our local newspaper here. I was jealous that Hamilton was getting free composting bins when they could certainly afford to buy their own, so I went to the c...2022-04-2214 min
Healing Outside The BoxGhrelin, stress, and hungerHave you ever wondered what causes you to feel hungry, even though you perhaps shouldn't be? In this episode, I discuss the biology behind what makes us feel hungry or full. The initial NIH article that I refer to frequently (a meta-analysis of 10 studies on ghrelin) can be found here in this article from endocrine web.com, the author explains how issues with the hypothalamus, insulin secretion, or weight can create imbalances of both Ghrelin (the hunger hormone) and leptin (the fullness hormone). I also explain how marijuana gives people "the munchies". It is t...2022-03-2714 min
Healing Outside The BoxHOTB 271: Vitamin D deficiency and Covid-19 symptoms. What the researchers are sayingMany of us are feeling some anxiety about what to believe or disbelieve regarding how to avoid getting sick from Covid. Maybe the old saying "if it looks like a duck, and quacks like a duck, it's probably a duck" may be right after all. Does it matter if there is a 5% chance that it is a goose? I've plowed through a bunch of research articles and I have laid them out in this podcast episode... In no particular order. this first video is a YouTube talking head video between two physicians. They both agree that offering...2022-01-2818 min
Healing Outside The BoxHOTB 270: The science of popcornI decided to do an episode on the light and airy (dare I say fluffy) topic of popping corn for the holidays. But first, I discussed something on a more serious note. I ran across some information on vitamin D as it relates to Covid 19. The first article that I read through came from the journal Science and it can be found here. The second article is a PubMed article published by NIH. That article can be found here. Both of these articles suggest that people with Covid 19 who were on ventilators or died were deficient in Vitam...2022-01-0313 min
Healing Outside The BoxHOTB 269: The imperfect nature of cholesterol-lowering drug trialsAs most of us who sit through TV commercials are aware, any medications we are prescribed come with both benefits and possible risks. And the risk of side effects will go up when the dose goes up. But how are these clinical drug trials put together and who decides whether or not the risk is acceptable? Today I tell you a story of the Lopid clinical study that I was involved in as a Registered Dietitian. But first, I refer you to a layperson's article on possible side effects of Lopid, also called gemfibrozil. You c...2021-12-1514 min
Healing Outside The BoxStatins: How do they work and why should I care?Today I am flapping my gums about the use of statins over the past 50 years. First, I give you a little background about what your cholesterol numbers mean, how they may affect your risk factors for heart disease and stroke, and how these statins actually work. Then I delve into the sensitive territory about whether or not dietary changes can do everything that these medications do. I discuss an article from NIH that gets into detail about the benefits and risks of the different statins. If you want to read further, you can access that here. 2021-11-1217 min
Healing Outside The BoxHow to make any recipe your ownHave you ever looked at a recipe and thought to yourself: I would like to make this, but I don't like brussels sprouts, or I can't eat wheat flour? This week I go over how we can go about substituting an ingredient, or cooking technique, or a lower fat substitution, without ruining the recipe. But first, I bring to your attention a couple of great videos on youtube. The first is a Ted talk by Ron Finley, the guy they call the guerrilla gardener. It is a great video if you looking for some general inspiration. The...2021-10-2229 min
Healing Outside The BoxHOTB 266: The 411 on calories burned during our life cycleI recently came across an article in the New York Times magazine that talked about the sciencey details about why we burn extra calories. So I thought I would talk about examples that would clear up any confusion about the science. That article from the New York Times can be found here. There is a broader article in the journal Science that the NYT article was based on. You can read more detailed articles noted at the end if you subscribe to the journal Science. If you are interested in nutrition counseling or general H...2021-10-0520 min
Healing Outside The BoxHOTB 265: Delicious home cooking starts with a planIt is a common belief that the obstacle keeping us from achieving our wellness goals is either a lack of time or money. But when it comes to cooking healthy meals from scratch at home, we may want to consider confidence and priority setting as possible obstacles as well. The reality is that we can actually save money and possibly time by planning ahead. Then it is only a matter of making it a priority to cook healthy at home and, like everything else, gaining confidence by practicing and getting better. In this episode, I show you how.2021-09-2016 min
Healing Outside The BoxHOTB 264: Cooking as a Mindfulness ExerciseI recently came across this article from the Journal of the American Medical Association. It basically says that if you supplement money given to food stamp (SNAP) recipients with programs like healthy cooking classes, the nutritional quality and time spent making home-cooked meals increased significantly. All the numbers improved, folks. Weight decreased, blood sugar decreased, blood pressure decreased, and even moods improved. Sounds like a magic pill to me. The link to the JAMA article can be found here. During this episode, I discuss cooking an aromatic dish called coconut chicken curry. The recipe is...2021-08-2019 min
Healing Outside The BoxHOTB 263: The 411 on fiber and cholesterolIt's common knowledge that fiber is good for us, but what does it do, and how does it improve our cholesterol levels? Today I will journey through our gastrointestinal tract to answer these questions. The American Heart Association, along with the NIH, published its annual report on the stats for heart attacks and strokes as relates to diet, exercise, and other lifestyle factors. Their lengthy report can be found here. This Cleveland Clinic article gets into specifics about soluble versus insoluble fiber in the importance of both types of fiber. Fiber feeds our gut...2021-07-2817 min
Healing Outside The BoxHow reliable are nutrition studies?When you see a study that claims that smoking can cause cancer, have you ever wondered how they could get laboratory rats to puff on those cigarettes? When you hear that eating a lot of carrots will turn your skin orange, have you ever wondered what sucker figured that out the hard way? Well, wonder no more because today we are talking about diet and nutrition studies. Or more specifically, what works and what doesn't. But first, last week I discussed eating tips to slow down climate change and I wanted to add a reference. There is a webc...2021-07-1623 min
Healing Outside The BoxHow we can reduce climate change with dietAn article in The Guardian got me thinking about how we might translate idealistic goals about what to eat to reduce climate change into breakfast, lunch, and dinner. So in this episode, I get into different ways we can do our part to cut down on greenhouse gases and reduce water usage. Could this be as simple as eating more from column A and less from column B? The British have started an organization called The National Food Strategy and they will be updating us soon with advice and tips. There is also a podcast episode that I...2021-07-0823 min
Healing Outside The BoxWhat's in this thing? A look at high protein supplements for bodybuildingDo endurance athletes really need a lot of extra protein, or do they just need a lot of extra calories? This week we take a look at several high-protein powders on the market to build muscle and improve performance. As always, if you have any questions or would like to hire a nutritionist, please contact me on my website contact page, which is Healing outside the box.com.2021-06-1725 min
Healing Outside The BoxWhat's in this thing? A look at protein/calorie nutrition supplementsSince many of us are using these protein/calorie supplement drinks for a quick meal or a complement to weight training, I decided to take a second look at them. If you have any questions or would like to work with a nutritionist/wellness coach to reach your wellness goals, feel free to email me on my website contact page. 2021-06-0218 min
Healing Outside The BoxIs cross addiction with food possible?... Part 2Yes, cross-addiction with food is possible. But thanks to some exciting new research, there may be something we can do about it. If you feel that you need some assistance or just support on your journey, you can hire me as your health and wellness coach! Just email me here, on my Healing Outside The Box website, and I will get back to you. If you are the least bit hesitant about what this wellness coach business is all about, I can offer you a free 30-minute session so you can dip your toes in the water an...2021-05-2517 min
Healing Outside The BoxIs cross addiction with food possible?Not only is cross-addiction with food possible, but it can go both ways. That is the bad news. But the good news is that there is something we can do about it. One of the 2 experts I mentioned was Dr Neil Barnard. The interview I quoted can be found here. Dr. Pamela Peake also has many videos on this topic. I referred to this video in my episode, but she has other videos and a book on this topic called "The hunger fix". I did a slideshow of historic Salem with my pictures tha...2021-05-1816 min
Healing Outside The BoxTreating autism with broccoli sprouts. Part 2Welcome to part 2 of my series on the possibility of treating autistic symptoms with broccoli sprouts. This week we put theory into practice with some tips about how to prepare broccoli and broccoli sprouts in a form on the kitchen table that children with autism might eat. After all, even Pres. George H.W. Bush didn't like to eat his broccoli. But when it comes to sprouts, we can chop them finely or blend them, and in that way, hide them in the food. But before we get to hiding it in our food, it bears repeating...2021-05-0514 min
Healing Outside The BoxTreating autism with broccoli sprouts. Seriously?If anyone ever told you to eat your broccoli, the proof of its benefits has finally arrived. Today we are discussing the multiple reasons why antioxidants, like those found in broccoli, would be a good idea. The National Institute of Health (NIH) has put out a few remarkable journal articles looking into the evidence that one particular substance called sulforaphane (from broccoli sprouts) can counteract the harmful effects of cellular damage. The article that sparked a lot of interest in sulforaphane particularly was put out by NIH and it can be found here. Another NIH article defines o...2021-04-2823 min
Healing Outside The BoxIs GMO food ever a good thing? Part 3In part 3 of this 3-part series, I humbly attempt to put this GMO controversy into some perspective with two stories about the unintended consequences of manipulating genes in a plant seed. The first story, from Roundup to dicamba, describes the ability of weeds to become resistant to one weedkiller (roundup) and then the following weedkiller (dicamba). The resulting superweeds are more difficult to kill even with higher and higher doses of these herbicides. The answer was to bring back the active ingredient in Agent Orange, a deadly herbicide used to clear the jungles of Vietnam during the...2021-04-1218 min
Healing Outside The BoxIs GMO food ever a good thing? part 2In part 2 of this 3-part series, I discuss more information about where we are with this genetic modification business, focusing on fish and animals today. But first I announce that GMO labeling is becoming "a thing" and the mandatory law goes into effect in January 2022. The link to the actual law can be found here. This article in Nature discussed the genetic modification of Glofish Tetras and ZebraFish. As always, if you have any questions about this episode or would like to offer suggestions for future episodes, feel free to email me on my contact page...2021-03-2218 min
Healing Outside The BoxIs GMO food ever a good thing?I bet you're confused when you hear things like "GMO food is the science of the future." And then you turn around and hear "GMO food causes cancer." Can both people be right? The oversimplified answer is that GMO food is neither good nor bad. It depends on why the food is being genetically modified. And who is doing the modifying. I am going to attempt to do some splainin' today. There is an article put out by "nature" that defines some terms and explains why we might want to genetically modify plants and animals. That ar...2021-03-1022 min
Healing Outside The BoxAre your irritable bowels makyou cranky?Have you or someone you know been told that they have irritable bowel syndrome? You may have been too embarrassed to ask your healthcare provider what it's all about. Although I always recommend that you seek medical attention if you have any G.I. symptoms, it may help to break it all down and define a few terms. Inflammatory bowel disease and irritable bowel syndrome are actually 2 separate conditions. Inflammatory bowel disease normally covers 2 common diseases where the symptoms are pretty similar. They are Crohn's disease and ulcerative colitis. A pretty descriptive article about these 2 diseases can be found...2021-02-2225 min
Healing Outside The BoxIt's storytelling time!Every now and again I take a break from my usual episode content and launch into storytelling. Today I have a couple of stories for you. The first is called "The grand betrayal" and it's about an incident that happened with 2 of my personal care attendants and myself. We all collided and made a hot mess out of things. The second is called "my glass-half-empty just turned upside down." This is a slightly more upbeat story about being hopeful about an effective treatment for my disease, only to have my hopes dashed, and then coming around to seei...2021-02-0534 min
Healing Outside The BoxThe unexpected consequences of climate change on our food supplyOne of the (perhaps not so obvious) consequences of organic gardening is keeping the four-legged critters from eating what we grow. But much more serious is the consequence that climate change has on growing large scale food for our planet. We know about the floods and droughts, but what about the nutritional quality of our edibles? Today I look at this scary problem that is happening right under our noses. There was a mind-blowing article in politico from 2017 that talks about decreases in nutrient levels due to rising CO2 levels. That article can be found here. ...2021-01-2118 min
Healing Outside The BoxIs there such a thing as brain food?okay. So no one food will be the miracle that will keep our aging brains as sharp as they were when we were young. Having said that, there are ways that we can support that hard-working organ by eating more of certain foods and less of other foods. I get into which foods and why they might be helpful in this episode. The NIH almost always has something to say about research in this area. This general NIH article is a good place to start if you want to look at this list and pick out which f...2021-01-0820 min
Healing Outside The BoxIt doesn't have to cluck to be chickenI once went to a National nutrition conference and I still remember four words from that conference keynote address: "the future is coming". Indeed it is. the topic today is about the future of meat, or at least some of the meat that we are going to encounter over the next 20 years. there is a new company called "Eat Just, Inc" that has just put out a cultured chicken product. and if that succeeds, there will be more cultured meat products to come. So today I look at how this product is made and whether or not...2020-12-3013 min
Healing Outside The BoxInterpreting your nutrition related lab testsThe doctor's exam room can be an intimidating place when you're sitting there in your hospital gown, all drafty in the back and all. Sometimes just getting the feel for the sound of all those lab tests and what they might mean, may make the experience less overwhelming. Today I go over several different groups, or panels, which screen your blood for signs of any problems. Here are the cliff notes, if you want to see the numbers in writing: fasting blood sugar (FBS): 65 – 100 is normal. You may also see 110 as an upper limit of no...2020-12-2220 min
Healing Outside The BoxCan the "halo effect" overshadow your weight loss goals?Have you ever put a food item in your grocery cart based almost entirely on a promise for a healthier you? Not only are you not alone, but you are like just about everyone else when you shop. Advertisers of processed food know this all too well and often push the limits of what is legal to claim on the food label. It works because of something we call the "halo effect", which is actually a real thing. We are more likely to purchase a processed food item if one of the ingredients is perceived to be beneficial in c...2020-12-0519 min
Healing Outside The BoxIs Intuitive eating theory good or bad?Back in 1995, 2 dietitians came up with something called intuitive eating theory and wrote a book about it. Most dietitians that were asked about this, did not give it a thumbs-up rating. And that is because dietitians did not think that the right approach would be to "eat whatever you want, whenever you want". That could obviously get misinterpreted. It appears as though we finally come to the agreement that the goal of listening to your intuition to tell you when you are hungry is not the same goal as losing weight. They are 2 different goals that intercept. Once we...2020-11-2419 min
Healing Outside The BoxTutorial on the FreeStyle Libre Continuous Glucose MonitorI've been going on and on about what a great idea the Freestyle Libre is for all diabetics and pre-diabetics, so I imagine it's about time that I purchased it myself and tried it out. That is exactly what I did, and I have a review and tutorial for you in this episode. This first link is to a short video that will show you how to apply the applicator and start obsessing about your blood sugars all day long if you so choose. Just click on this link and then click on the video that says...2020-11-1119 min
Healing Outside The BoxA Review of the Documentary "The Need to Grow"Now, I mean this in only the nicest possible way. But sometimes I review a documentary so you don't have to watch the whole darn thing yourself. Unless you want to; which you may in this particular case. I'm reviewing a documentary called "the need to grow", which tells us about two pioneers in the sustainability/save the planet field. These two men are Eric Cutter and Mike Smith. Eric Cutter is a micro farmer who uses the latest technology to grow a whole bunch of organic produce on an urban plot. Mike Smith uses science to make el...2020-10-2719 min
Healing Outside The BoxThe 411 on nutrition supplements. Part 5Moving along with my nutrition supplements deep dive (starting with the S category), I found a few interesting ones. One of the more interesting plant supplements is called Thunder God vine. Don't let the name scare you. This NIH article gives you detailed information about what it's good for. What about tribulus terrestris? This one failed to deliver what it promised, according to PubMed and NIH studies. This NIH reference had a lot to say about Turmeric, but it wasn't the miracle supplement that I had hoped it would be. Valarian root, o...2020-10-1322 min
Healing Outside The BoxThe 411 on nutrition supplements... Part 4As I go tiptoeing through the floral herbs that are now nutrition supplements, I found some interesting ones in the L – M – N – O – P – Q – R – S part of the alphabet. Not surprisingly, melatonin has attracted a lot of attention and this NIH article looks at some of these studies on its effectiveness to ease insomnia. Noni comes from a tropical fruit-bearing tree native to southeast Asia. This supplement may be effective as both an antioxidant and possibly as a cancer-fighting substance. The NIH article can be found here. Peppermint oil is an essential oil th...2020-09-2932 min
Healing Outside The BoxThe 411 on nutrition supplements. Part 3Part 3 of my deep dive into nutrition supplements plunges into the G-K supplements. Can garlic help to fight pathogenic bacteria? There are many studies looking into this, but I recommend that you start with something like this article from the NIH. Ginkgo biloba may indeed help with memory a bit. This NIH article gets into the pros and cons of ginkgo biloba. Ginseng is hugely popular and now grown in Wisconsin. But is the data there to prove its effectiveness? Read about it here. Glucomannan is touted for weight loss. But t...2020-09-0726 min
Healing Outside The BoxThe 411 on nutrition supplements. Part 2This week we embark on part 2 of my review of nutrition supplements... More specifically, supplements D – F. And even more specifically, what they are promoted to do for you, does the science support it, and who should avoid it. There are a couple of studies that I mentioned. The 1st was in relationship to dear antler velvet (yes that is actually a supplement). The NIH article on it can be found here. There is another NIH article on fluoride, which can be controversial as an additive to the water supply. The article on fluoride can be found her...2020-08-2218 min
Healing Outside The BoxThe 411 on nutrition supplementsAfter a long pause (sorry about that), I thought I do an episode on supplements as I have had questions about how to build up your immune system with them. Can you boost your immune system by adding supplements to your diet? Well yes and no. Or it depends. But because there are so darn many of these supplements, I thought I would take them one at a time. In alphabetical order. Quite frankly I can't strain my brain to come up with something creative. Obviously this will the multiple episodes because again, there are so man...2020-08-0425 min
Healing Outside The BoxIndoor gardening for dummiesIt seems that many of us are some combination of bored and crazy right now. But, as I like to say, there is often two ways to look at things. One of the best stress relievers for people who like gardening is, in fact, gardening. And yes, it is possible to start our gardens indoors and then get out and plant some vegetables and herbs when they are ready, like us, to get out there. So this is an episode about general tips on what vegetables and herbs are okay to grow or start indoors. I first...2020-04-2917 min
Healing Outside The BoxPutting the Mediterranean diet theory into practiceNow that we're all hunkered down with our loved ones in various stages of quarantine, it might be a good time to think about cooking some new and interesting meals. So today I thought I would revisit an episode from last year on putting the Mediterranean diet theory into practice. But before I got into the nutritional info, I mentioned a few relaxation or meditation apps and videos that are out there. One of them is called the calm app and it can be found here. There is a 12-minute Zen-type music video with lotus flowers right h...2020-04-0916 min
Healing Outside The BoxWhat is self-care, exactly?Today I have a conversation with Tara Agaba, who is the communications and outreach coordinator at Jane Doe Inc. Jane Doe Inc. is the Massachusetts coalition against sexual assault and domestic violence. Their website is healingtrauma.janedoe.org. Tara manages Jane Doe's social media, newsletter, and websites. She provides support and resources for people who are particularly vulnerable due to the Stay At Home rules that leave survivors of sexual assault and domestic violence at risk. Tara mentions a few resources that she shared with us. You can visit their website, which is janedoe.org ...2020-03-3036 min
Healing Outside The BoxA review of "What's eating America"Today I review a great new miniseries called "What's eating America". It is on MSNBC and all 5 episodes are available now. Before I jump into the review, I remind us all that local food pantries like The open door and international organizations like Doctors Without borders need our help right now. Low-income people with children are no longer getting free school lunches if they are out of school because of the coronavirus. Resources are even more scarce in other countries and need our help. If you are interested in online Health and Wellness...2020-03-2016 min
Healing Outside The Boxcan you improve your immunity against coronavirus with a healthy diet?Is there a role to play for healthy eating, sufficient sleep, and stress reduction when it comes to fighting off a serious case of coronavirus? If it seems like that deserves a common sense "yes!" answer, then you would be correct. I mentioned that I was getting this material from the CDC website and the WHO website. These two websites have lots of accurate information.2020-03-0522 min
Healing Outside The BoxHOTB 231: Fermentation 101. Part 2: Dairy and pickled vegetableswhenever there are so many studies linking the beneficial effects to one particular thing in our diet that they are too numerous to count, there's probably a "There there". Such is the case with naturally fermented dairy and pickled vegetables. We refer to them as probiotics. But what are probiotics exactly? The NIH has an excellent article explaining, in general terms, what they are and how they affect us. It can be found here. Here is another NIH article that discusses how these beneficial microorganisms from fermentation can improve our general health. In this ar...2020-02-2317 min
Healing Outside The BoxFermentation 101: Beer and WineIn recent years the art of beer making and winemaking have turned into the food science of fermented beverages. Is this a good thing or a bad thing? Well, that all depends on what you're looking for. It is theorized that the fermenting of beverages has gone on for 5000 to 7000 years. But over the past 50 years, we are now using pH meters, temperature gauges, huge stainless steel vats, and microscopes to give us a precise idea of what species we are growing. The conditions that are ideal for that species of yeast and bacteria will produce a...2020-02-1522 min
Healing Outside The BoxProbiotics and Prebiotics... What's the difference?We throw around the terms probiotic and prebiotic like they are the yin and Yang of food microorganisms. Actually, they are complementary but not similar in nature. Today I define the terms and discuss how we can best utilize what we know about the positive effects of both, working together. I mentioned a small NIH study that discusses the health benefits of combining different strains of beneficial bacteria and yeast with foods that they can feed on. That article can be found here. As always, if you have any questions or suggestions for future episodes, feel f...2020-01-2619 min
Healing Outside The BoxAlzheimer's and Heart disease... Are they connected?If the thought of getting Alzheimer's disease at a relatively young age sends a shiver up your spine, you are not alone. We all want to age gracefully, but there is nothing graceful about the horrible effects of Alzheimer's disease and debilitating heart disease. But are they related somehow? Today I look at this question by looking at what several studies have to tell us. The article that got me thinking about this was actually a short video by Dr. Michael Gregor. You can find that video here. I recently did a 4 episode series on Alzheimer's d...2019-12-2918 min
Healing Outside The BoxWhere have all the dietitians gone?The two words you seldom hear together in the healthcare field are dietitians and respect. Why is that, exactly? Is it because dietitians happen to be one of the few exclusively female professions? I believe so. It is ironic, though, because most of the hospital beds in any given hospital are filled with people who have diet-related health problems. What can we do about this? Plenty, as it turns out. I want to encourage everyone who cares about our obesity and diabetes healthcare crisis to listen to the podcast and write to me with your...2019-11-2017 min
Healing Outside The BoxThe 411 on metabolic syndromeJust when you thought your head would explode if you hear about another syndrome on a TV ad for a new drug... There is actually a new syndrome to talk about. This is actually a combination of 5 conditions that are commonplace in our society right now. It's called metabolic syndrome. If we have 3 out of the 5 conditions, then we have drawn the short straw and technically have metabolic syndrome. But fear not! Metabolic syndrome is preventable; and if you have it, treatable. There are some journal articles that I discussed related to metabolic syndrome. The first...2019-11-0218 min
Healing Outside The BoxIt's not your grandma's shingles anymoreI imagine that you've heard a lot of different things about shingles and you're worried that you don't know what to believe. The message of this particular episode is that "hold true to your natural instincts and trust those beliefs". If you suddenly see a rash on one side of your body that itches or burns, and you sense that it might be shingles; seek medical care immediately and don't be afraid to bring up the subject of shingles. There is an excellent web MD article about the increased incidence of shingles in middle-aged and even younger people...2019-10-0721 min
Healing Outside The BoxThe nutritional impact of having gastric bypass surgeryAnyone who is considering having bypass surgery for weight loss may want to weigh the pros and cons before making such a commitment. Today I'll discuss some of the benefits and risks involved. However, I recommend having an ongoing dialogue with your physician if you're thinking about moving forward with it. Your physician may also recommend that you speak to another specialist before making your decision. I mentioned BMI, or body mass index, as an approximate way to determine the line between overweight and obese. This NIH webpage explains BMI and allows you to calculate your...2019-09-0523 min
Healing Outside The BoxDo I really need my gut microorganisms?Do you really need your gut microbiota? Well, yes you do. But please continue to read and listen because it may surprise you that we seriously cannot live without our invisible friends. I first go through some definitions about microbiome versus microbiota and regurgitate an article from the Harvard Magazine. That article (that will give you a detailed overview) can be found here. The National Institute of Health put out a great article that captures the importance of our gut microorganisms and how it relates to the maintenance of our own health. That article can be f...2019-08-2818 min
Healing Outside The BoxUnderstanding acid reflux, or GERDNow that the symptoms of acid reflux, or GERD, affect about 60 million Americans at least occasionally... Should we be familiar with the ways to possibly prevent it? I think so. So I devoted an entire episode to this excruciatingly boring subject. If you want to read up on the causes and treatment of gastroesophageal reflux disease, this WebMD article provides a good overview of the subject. There are many diet and lifestyle factors that can improve our heartburn pain dramatically. One of the lifestyle factors that can affect symptoms of acid reflux is adequate sleep. I...2019-08-1517 min
Healing Outside The BoxSleep deprivation: Can it make you grumpy AND plumpy?We all know that lack of sleep can make us grumpy and foggy headed. But new research is suggesting that it has an impact on our overall health and our weight. There is an interesting study published by the national Institute of health (NIH) that links sleep deprivation to weight gain in both children and adults. The study can be found here. Another study that looks at sleep patterns related to what and when we eat can be found here. An epidemiological study that looked at short duration sleep and the impact it...2019-08-0517 min
Healing Outside The BoxWhere did Monsanto go?This week I bring us all up to date on where Monsanto's Roundup (or should I say Bayer's roundup) went to all of a sudden. The answer is... That they are up to so much that it is giving me a big headache. So I started at the beginning and I reviewed a chronological history of how the Roundup weed killer started out so innocently killing dandelions and is now killing children. As it turns out, like just about everything else, it's all dose-related. And we are all getting a dose of Roundup with our typical American die...2019-07-2518 min
Healing Outside The BoxCan we have a leaky gut AND a leaky brain? I dunnoToday I open up a can of worms and discuss the possibility that we may be at risk of developing a leaky brain as well as a leaky gut. If you would like to review previous episodes on leaky gut, here are a few: episode 165 episode 166 episode 122 as always, if you have any questions or suggestions for new episode topics, feel free to email me on my website, Healing outside the Box.2019-07-1418 min
Healing Outside The BoxAn Apple a day??? Really.There's a pretty good chance that you've heard the phrase "an apple a day keeps the doctor away" and didn't pay much attention to it. With all of the chronic ailments that we now associate with our low fiber/high fat/high sugar American diet, perhaps we should start paying attention to it sooner rather than later. This episode is devoted to the many benefits of fresh fruits. And I get to it as soon as I finish my story about meeting Paula Poundstone. She could very well be my favorite funny person! There...2019-07-0614 min
Healing Outside The BoxPreventing diabetic complications... Part twoWith our current American diet, preventing diabetes and managing diabetes once you have it are both challenging to do alone. So I have devoted two episodes to dietary and other lifestyle recommendations. Episode 216 is part one, which can be found here. In previous episodes I push antioxidants from foods. Here are a few of those: Putting the Mediterranean diet theory into practice Antioxidants are great! But why? This Mayo Clinic article goes into detail about the American dietetic Association diet principles. It can be found here.2019-06-2518 min
Healing Outside The BoxPreventing Diabetic ComplicationsMost of us know someone with Diabetes and some of us may know someone on dialysis or with diabetic amputations. How did this once rare disease get so out of control? And can we reverse this trend? If we are going to take an honest look at this terrible disease, I think we first need to be comfortable talking about the symptoms of diabetes and the complications that can occur... And that can be prevented. This is part I of a 2 part episode where I attempt to initiate the conversation. As always, feel fr...2019-06-1020 min
Healing Outside The BoxMy trip to the Medical Marijuana Dispensary in MassachusettsSince this past weekend was a holiday weekend and we are getting into the lazy, hazy, crazy days of summer, I decided to put up one of my more popular episodes from last year. Why is it so popular? Gee, I wonder. As always feel free to contact me on my contact page which can be found here.2019-05-3120 min
Healing Outside The BoxWhat happens when we eat...exactly?Sciencey people throw around sentences like "We are all getting a leaky gut" without telling us what it is and why we should care. I attempted to do just that today. I have a previous episode that I dedicated to leaky gut: what it is, what it means, and how we can heal it. You can find that episode here. If you listened to this podcast and are still totally confused and upset about your leaky gut, feel free to ask a question on my contact page, which is on my website, healing outside the box.2019-05-2317 min
Healing Outside The BoxThe not-so-boring healthy barbecueNow that we are approaching Memorial Day, many of us are dreaming about being in the great outdoors once again. Even if it's 10 feet from our back door and we're on the porch tending to the barbecue. That doesn't mean that we have to throw up our hands and give in to the cheeseburgers, hot dogs, and sausages when we really want to eat healthier. Yes, Virginia. You can eat healthier when you're barbecuing. And you might actually start preferring the taste of the fresh fish, juicy chicken, or colorful salads that are in front of you...2019-05-1613 min
Healing Outside The BoxCooking at home vs. bringing it homeThere is no doubt about it. We are eating a lot more meals that are prepared by somebody else. Today I look at the the social factors involved in this changing landscape and the nutritional consequences of the comparative composition of our intake. Dr. Michael Gregor has an article on his website about this lifestyle change in our eating habits. It can be found here. The plant-based online cooking school that I mentioned in the podcast can be located here. As always, if you would like a particular recipe and want to...2019-05-0713 min
Healing Outside The BoxInterpreting your nutrition related lab testsThe Doctor's exam room can be an intimidating place when you're sitting there in your hospital gown, all drafty in the back and all. Sometimes just getting the feel for the sound of all those lab tests and what they mean, may make the experience less overwhelming. Today I go over several different groups, or panels, which screen your blood for signs of any problems. If you have any questions or want to suggest topics for future episodes, feel free to contact me on my contact page which is on my website: Healing outside the...2019-04-2620 min
Healing Outside The BoxThe 411 on functional medicineFunctional medicine is a new theory of conducting a medical practice that was 1st put together by Jeffrey bland, PhD, then made popular by Mark Hyman, M.D. Is a theory that encompasses a preventative approach to medicine that takes into account, the whole individual – rather than someone with a set of symptoms. They encourage nutrition and exercise, adequate sleep, and have extended visits with their patients. What's not to like? Well quite a bit, according to their critics. In this episode I weigh the pros and cons of this theory of whole patient care....2019-04-1316 min
Healing Outside The BoxYou want to change your eating habits. But are you ready? The 5 stages of change.Are you stuck trying to make the improvements that you want in your eating habits, but you're not moving forward? Today I discuss the 5 stages of change outlined by a guy named Prochaska in the 70s. It was initially used to help people with smoking cessation, but it is used by dietitians and other health professionals as another tool in the toolbox.2019-04-0414 min
Healing Outside The BoxPutting the Mediterranean diet theory into practiceThe Mediterranean diet sounds like it's good for what ails you (if what ails you is most of our current chronic diseases), but how do you translate that into breakfast, lunch, and dinner? In the first half of this episode, I mention something called the CHIP program. CHIP stands for complete health improvement project and involves a Mediterranean diet along with activity and community support. The episode devoted to the CHIP program can be found here. One of the most important tricks to eating healthier is to enjoy what we are eating. So today I...2019-03-2114 min
Healing Outside The BoxThe common disease that you may not know aboutNon-alcoholic fatty liver disease happens to be one of the most common diseases that we may not know about. Having spent decades in the nutrition business, I thought I was unshockable. Until now, anyway. I just read that 70 to 80,000,000 Americans may have nonalcoholic fatty livers and I imagine it would surprise most of us to know that. So I looked into several studies on the subject. For a layperson's perspective on how this disease got out of control, you may want to check out this article from CNBC. The Mayo Clinic has a patient oriented arti...2019-03-1319 min
Healing Outside The BoxA look at rapid eye movement therapyToday I take a look at rapid eye movement therapy by actually trying it out for myself. It's a therapy technique that came about specifically to treat trauma or the psychological consequences of a traumatic experience. There are a couple of YouTube videos that describe the therapy and give you a sample of what it looks like. The 1st is geared toward healthcare professionals and it 1st describes the symptoms of PTSD. That video can be found here. This 2nd video is more of a demonstration of the process for people who might simply be i...2019-03-0115 min
Healing Outside The BoxCan junk food be making us grumpy?Today I take a deep dive into some of the scientific theories that are now connecting the foods we eat to our moods. But I first considered calling this episode something like "the CHIP diet, revisited" because some of these studies were conducted on subjects following this particular diet plan. CHIP stands for complete health improvement program, which was first studied in 1998 and looked at reducing symptoms of coronary artery disease. I devoted an entire episode to the chip program (episode 185) and you can find it here. I mentioned an organization called SPUR, out of E...2019-02-2117 min
Healing Outside The BoxLet's "roundup" the usual suspects...again...and againI was recently looking over my list of previous episodes and I noticed that I have at least 5 that are partly or mostly about Monsanto. I think there is general agreement that Monsanto is one of the true bad guys of food corporations. So today I pull out memorable pieces of some of my previous episodes for a greater impact about how bad Monsanto really is. And oh, they are bad! There was an article in the Guardian that reviews a recent lawsuit put out by a man named Dwayne Johnson. Here is the link to the...2019-02-1220 min
Healing Outside The BoxLab rats are the real canary in the coal mineToday I talk about one of my favorite topics, and that is, rats. More specifically, laboratory rats. Yes, I know. They're scary looking rodents. But laboratory rats do something for us that is very important. We cage them, give them cancer, kill and dissect them. All so that we can learn about what foods may possibly harm human beings. On 2 separate occasions, I had a job in nutrition pathology labs doing studies to secure the safety of food ingredients. In my 1st laboratory job, I worked for Dr. Paul Newberne, who was the famous scientist b...2019-02-0410 min
Healing Outside The BoxCool winter produce that's both healthy and yummyIf you're trying to stay healthy eating all those great fruits and vegetables, but have trouble finding good ones in the winter, fear not. There are plenty of healthy late fall and winter fruits and vegetables that will meet your needs for vitamins and antioxidants. Today I go through a list of the best ones with ideas about how to use them. Now, I got this idea from an online Time article I read recently. You can read the article here. As always, if you have any questions or would like help with recipes for thes...2019-01-2614 min
Healing Outside The BoxWhy do we crave salt?We all basically know that we crave salty foods when we're feeling overtired, stressed out, or bored. But there are also physiological reasons that date back to the caveman days. It all gets jumbled up in a mix of physical and psychological factors that determine what foods we crave and why. I mention a study I read regarding the link between appetite hormones and cravings for salt. Psychological stress, as it turns out, can trigger these appetite hormones. The link to the article is here. If you have any questions or comments about this episode...2019-01-1919 min