Shows
Simple Nutrition InsightsWhy Your Diet Isn’t Working: The Science Behind Carbs, Energy, and PerformanceSend us a textRegistered dietitian Leonila Campos and dietetic intern Anna Kwon, M.S. tackle the persistent myths about carbohydrates that plague social media and harm athletic performance. They break down the science of how our bodies use energy during exercise and why cutting carbs can damage both health and performance.• Macronutrients explained: carbohydrates, proteins, and fats all play essential roles in keeping our bodies functioning optimally• Your brain and central nervous system run almost exclusively on glucose from carbohydrates• The body uses three energy systems during exercise – phosphagen (immediate energy), anaerobic (carb-dep...
2025-06-0629 min
Simple Nutrition InsightsMás allá de la culpa: redefiniendo nuestra conexión con la comidaSend us a textLiberarse de las etiquetas de los alimentos podría ser el paso más importante para desarrollar una relación saludable con la alimentación. Como nutriologa titulada, constantemente escucho a mis clientes pedir listas de alimentos "buenos" y "malos", pero nunca se las doy. ¿Por qué? Porque este pensamiento de blanco o negro crea ciclos dañinos de restricción, culpa y atracones que dañan nuestra relación con la comida y nuestro cuerpo.Cuando categorizamos los alimentos como "malos", nos preparamos para el fracaso. En el momento en que comemo...
2025-04-2522 minSimple Nutrition InsightsBreaking Free From Food GuiltSend us a textHave you ever felt guilty after eating a food you enjoy? That familiar wave of shame that follows the last bite of pizza, ice cream, or chocolate? You're not alone. As a registered dietitian, I've seen this pattern play out with over 90% of my clients, and it's time we break this cycle.Food isn't meant to carry moral weight. When we categorize foods as "good" or "bad," we create an unhealthy relationship that leads to restriction, binging, and shame. This episode dives deep into why these labels develop—from diet culture in...
2025-04-2423 minSimple Nutrition InsightsDatos sobre las grasas: Desglosando el macronutriente mal entendidoSend us a textLas grasas alimenticias han sido injustamente demonizadas durante décadas, pero la verdad es mucho más matizada y fascinante. La grasa no solo es densa en calorías (9 calorías por gramo), sino que es literalmente alimento para el cerebro, ya que aproximadamente el 60 % del cerebro está compuesto de tejido graso. Este macronutriente, mal entendido, es esencial para la producción de hormonas, la correcta absorción de las vitaminas A, D, E y K, la estructura celular y el almacenamiento de energía.Comprender las tres categorías principales de grasas...
2025-04-1615 minSimple Nutrition InsightsLos carbohidratos no son tus enemigos: son combustible para tu cerebro y tu cuerpo.Send us a textLos carbohidratos son un macronutriente esencial que sirve como la fuente de energía preferida de nuestro cuerpo, especialmente para el cerebro, que utiliza el 20 % de nuestras calorías diarias. Desmentimos mitos comunes sobre los carbohidratos y ofrecemos consejos prácticos para incorporarlos a una dieta equilibrada a través de alimentos integrales ricos en fibra.• Los carbohidratos se dividen en tres tipos principales: carbohidratos simples (frutas, leche, azúcares añadidos), carbohidratos complejos (cereales integrales, legumbres, verduras con almidón) y fibra.• Nuestro cerebro y músculos dependen de los carbohid...
2025-04-0414 minSimple Nutrition InsightsYou Don't Need to Fear Carbohydrates—Here's Why They're EssentialSend us a textCarbohydrates are the body's preferred energy source and an essential macronutrient that provides numerous benefits when consumed in the right forms and quantities. In this myth-busting episode, registered dietitian Leonila Campos explains why carbs aren't the enemy and provides practical guidance for incorporating them into a balanced diet.• Carbs are one of three main macronutrients that provide essential fuel, especially for the brain which uses 20% of daily calories• The three types of carbs include simple carbs (fruit, milk, added sugars), complex carbs (whole grains, beans, starchy vegetables), and fiber• Carbs...
2025-04-0418 minSimple Nutrition InsightsWhat They Don’t Tell You About Being a Private Practice DietitianSend us a textThe journey of a dietitian is often filled with aspirations of helping others while navigating the challenging waters of private practice. In our latest episode, join hosts Leonila Campos and Naz Maduro, both registered dietitians, as they explore the dual worlds of nutrition and entrepreneurship. This engaging conversation reveals the complexities of running a private practice, highlighting crucial factors such as the business side of dietetics, cultural relevance, and the personal struggles faced by practitioners. Naz shares her experiences and her recent work, *Latino Nutrition: The Easy Weight Loss Guide for L...
2025-03-0348 minSimple Nutrition InsightsAre You Getting Enough Protein? The Overlooked NutrientSend us a textThis episode dives deep into the critical role protein plays in our diets and how to properly incorporate it into your daily meals. We cover different protein sources, the recommended intake, and practical tips for maximizing benefits.• Importance of protein for muscle repair and energy levels • Recommended protein intake based on individual needs • Connection between protein and rapid weight loss consequences • Differences between animal and plant-based protein sources • Practical ways to increase protein in meals and snacks • The significance of spreading protein intake throughout the day Tha...
2025-02-2621 min
Simple Nutrition InsightsHeart Disease Prevention Starts with Your Daily ChoicesSend us a textUnlock the secrets to safeguarding your heart and reducing your risk of heart disease with practical lifestyle changes! By tuning in, you'll discover how up to 80% of cardiovascular diseases are preventable through everyday actions. Join me, Leonila Campos, a registered dietitian, as we confront the grim fact that heart disease remains the leading cause of death worldwide. We explore how habits like diet, exercise, and smoking influence heart health and highlight the significant dangers of plaque buildup in the arteries. With Heart Health Month as our backdrop, we break down key risk factors...
2025-02-0428 minSimple Nutrition InsightsPreparación de Comida como una ProfesionalSend us a textDescubra los secretos para una vida saludable, rentable y sin estrés a través del poder de la preparación de comidas. ¿Alguna vez se preguntó cómo puede recuperar su tiempo, ahorrar dinero y reducir el desperdicio de alimentos mientras come comidas nutritivas? Únase a mí, Leonila, su dietista en Fueled by Leo, mientras lo guío a través del viaje transformador de la planificación de comidas organizadas. Descubra cómo un simple cambio en su rutina semanal puede generar ahorros significativos y un estilo de vida más saludable al...
2025-01-2225 minSimple Nutrition InsightsMeal Prep like a ProSend us a textCan meal prepping really transform your life by saving you time, money, and energy? Join me, Leonie Lacampos, as we explore the world of meal prepping and uncover how this strategy can help you navigate the chaos of daily life with ease. From cutting down on takeout costs to ensuring you always have nutritious, ready-to-eat meals on hand, we'll bust common myths and provide practical solutions that make meal prepping a sustainable habit. Say goodbye to decision fatigue and hello to a lifestyle where healthy eating becomes second nature.Let's tackle...
2025-01-2026 minSimple Nutrition InsightsMejore su Imunidad con una Alimentación SaludableSend us a textDespués de una temporada navideña particularmente difícil luchando contra enfermedades con mi familia, me inspiré para explorar el papel vital de la nutrición en el fortalecimiento de nuestro sistema inmunológico. Sumérgete en este episodio donde analizo el poderoso vínculo entre lo que comemos y cómo nuestros cuerpos nos defienden contra el resfriado y la gripe. Piense en su sistema inmunológico como un ejército de defensa: la forma en que lo nutre puede marcar la diferencia en su desempeño. Charlaremos sobre nutrientes esenciales, destacaremos...
2025-01-1524 minSimple Nutrition InsightsFortify Your Immune Defense with Food as MedicineSend us a textHave you ever wondered how food can serve as your best defense against sickness? Join me, Leonila Campos, as I share a personal holiday story that serves as a vivid reminder of just how crucial nutrition is for our immune system—especially when the flu hits the whole family. By understanding the organs, cells, and functions that make up our body's defense mechanisms, you'll learn how to meet the increased energy demands that illness brings. Whether it’s fatigue or muscle aches, we explore why rest and proper nutrition are vital for recovery, sett...
2025-01-1328 minSimple Nutrition InsightsAchieve Your 2025 Goals with Simple, Strategic PlanningSend us a textEver set a New Year’s resolution only to watch it crumble by February? Join me as I share my personal journey from podcast hesitation to triumph, launching season two of the Simple Nutrition Insights podcast with over 75 episodes reaching listeners worldwide. This episode promises to equip you with the skills to set goals that truly stick. We'll confront the pitfalls of vague aspirations and overambitious targets, offering a fresh outlook on how to succeed in nutrition, fitness, and overall well-being.Discover the secrets of effective goal setting with the SMART fr...
2025-01-0626 minSimple Nutrition InsightsResoluciones de Año Nuevo en Éxitos Durante Todo el Año con Metas SMART de NutriciónSend us a text¿Te has preguntado por qué la mayoría de las resoluciones de Año Nuevo se desvanecen antes de febrero? Este episodio de Simple Nutrition Insights promete revelar el misterio detrás de por qué un asombroso 80% de las resoluciones fracasan y te ofrece una hoja de ruta para crear metas que realmente puedas lograr. Únete a mí, Leonila Campos, tu dietista registrada y anfitriona, mientras te guío para diseñar metas de nutrición que no solo sean realistas, sino que también estén alineadas con tus valores personales y tu estilo de...
2025-01-0319 minSimple Nutrition InsightsEmpower Teen Mental Health Through Nutrition and CommunicationSend us a textDiscover how to empower teenagers to manage their mental wellbeing through the power of nutrition and effective communication strategies. Join me, Leonila Campos, alongside seasoned therapist Xochitl Rodriguez, as we unravel the intricate interplay between ADHD, anxiety, and depression in teens. Learn how nutrition can serve as a first defense before resorting to medication, offering a holistic approach that combines diet and therapy for better mental health outcomes.Gain practical insights on the crucial role of magnesium and carbohydrates in supporting cognitive function and mood in active teens. We dive into...
2024-12-3045 minSimple Nutrition InsightsDescubre el Poder de los Macronutrientes para un Año Nuevo más SaludableSend us a text¿Alguna vez te has preguntado cómo los alimentos que consumes se transforman en la energía que utilizas cada día? Acompáñame, Leonila Campos, nutricionista registrada, mientras desentrañamos los misterios de los macronutrientes y su papel fundamental en nuestra dieta. Juntos descubriremos cómo los carbohidratos, las proteínas y las grasas impulsan nuestro cuerpo, descomponiéndose en azúcares como la glucosa o aminoácidos esenciales. Exploraremos alimentos ricos en carbohidratos, como frutas y vegetales con almidón, así como las proteínas vitales que construyen y reparan nuestros músculos. Prepá...
2024-12-2519 minSimple Nutrition InsightsUnlock Body Recomposition: Achieve Your Ideal Physique Without Sacrificing LifestyleSend us a textEver wondered if you could achieve your ideal body without sacrificing your lifestyle or feeling like you're constantly dieting? Discover the empowering world of body recomposition with me, Leonila Campos, your trusted dietitian guide, as we unravel the secrets to losing fat and building muscle simultaneously. This episode of Simple Nutrition Insights tackles the myths around weightlifting, particularly the fear of becoming too bulky, especially for women. You'll learn why the scale shouldn't dictate your progress and how alternative methods like body scans and clothing fit can provide a clearer view of your...
2024-12-2339 minSimple Nutrition InsightsCuidando tu Hígado: Prevención y Nutrición para Combatir el Hígado Graso No AlcohólicoSend us a text¿Y si pudieras hacer cambios simples en tu estilo de vida para prevenir una enfermedad que es la séptima causa principal de muerte entre los hispanos? Acompáñame, soy Leonila Campos, dietista registrada, mientras te guío por el mundo de la enfermedad del hígado graso no alcohólico (NAFLD), con un enfoque en su prevalencia en la comunidad hispana, particularmente entre los mexicoamericanos. Exploraremos los factores genéticos y de estilo de vida que contribuyen a su impacto generalizado y profundizaremos en las graves implicaciones para la salud que acarrea si no se...
2024-12-1829 minSimple Nutrition InsightsAchieve Harmony: Master Stress, Sleep, and Social ConnectionsSend us a textUnlock the secrets to a balanced and fulfilling life as we explore holistic wellness in this enlightening episode. Imagine a life where stress is manageable, sleep is restorative, and relationships are nourishing. By tuning in, you'll discover the interconnectedness of nutrition, movement, stress management, sleep, and social connections, and learn how to create harmony across these vital areas. Through personal anecdotes, I share how embracing these pillars has transformed my own well-being and offer practical insights to help you embark on your journey toward holistic health.Stress and sleep, often overlooked...
2024-12-1630 minSimple Nutrition InsightsGuía Rápida: Los Cinco Grupos de Alimentos y Cómo Crear Comidas BalanceadasSend us a textDescubre los secretos para crear una dieta balanceada que apoye tu salud y satisfaga tu paladar. En este episodio revelador de Simple Nutrition Insights, conducido por la dietista registrada Leonila Campos, exploramos el arte de visualizar tus comidas a través de los cinco grupos esenciales de alimentos. Inspirada por experiencias familiares personales con la diabetes, Leonila comparte consejos prácticos dirigidos a la comunidad hispanohablante, destacando que comer saludable no significa sentirse restringido. Aprenderás cómo dividir tu plato en secciones puede simplificar la planificación de comidas y cómo incorp...
2024-12-1132 minSimple Nutrition InsightsCreate Lasting Wellness with Micro Habits and Balanced NutritionSend us a textKick off your new year with a fresh approach to nutrition and wellness habits that stick. Imagine starting with grand resolutions only to see them slip away by March—that sounds familiar, right? In this episode of Simple Nutrition Insights, I, Leonila Campos, share how you can avoid this common pitfall by embedding habits into your daily life so naturally that they become as automatic as brushing your teeth. Through personal stories and practical advice, I'll guide you on mastering the art of consistency and self-reminding to cultivate lasting changes in your lifestyle.
2024-12-0941 minSimple Nutrition InsightsTransforma tu Salud: Secretos para Prevenir la Pre-diabetes con Cambios SosteniblesSend us a text¿Tienes curiosidad sobre la diferencia entre un dietista registrado y un nutricionista, o por qué esta distinción es importante para gestionar el riesgo de prediabetes? En este episodio, obtendrás una comprensión clara mientras conversamos con una dietista registrada apasionada por marcar la diferencia en el mundo de la nutrición y la salud. Leonila Campos es nu dietista registrada, quien también fundó la consultoría Fueled by Leo, comparte cómo convirtió su pasión de toda la vida por la salud en una carrera enfocada en empoderar a...
2024-12-0438 minSimple Nutrition InsightsFuel Your Body's Natural Detox SystemSend us a textUnveil the truths behind detox smoothies and their role in supporting our body's natural detoxification processes with Leonila Campos, a registered dietitian committed to debunking myths in the detox industry. Discover why relying on expensive cleanses and supplements might not be as effective as incorporating wholesome ingredients like spinach, kale, and cruciferous vegetables into your diet. Leonila passionately explains how these nutrient-rich foods can enhance your liver's ability to break down toxins, supporting the body's natural detox system. This episode promises to change your perspective on detoxing, encouraging a focus on consistent nutrient...
2024-12-0223 minSimple Nutrition InsightsBoost Your Brain with Smart Eating HabitsSend us a textUnlock the secrets to a sharper mind and improved cognitive function as we journey through the fascinating world of nutrition and brain health with registered dietitian Leonila Campos. Ever wondered how the food you eat shapes your brain's performance? Discover the essential nutrients, like omega-3 fatty acids and antioxidants, that play a pivotal role in protecting your brain and enhancing memory, focus, and mood. From delicious sources like salmon, walnuts, and dark chocolate, we'll guide you through incorporating these brain-boosting ingredients into your meals.Hydration is more critical to your brain's...
2024-11-2534 min