Welcome to Real Food Radio!

Real Food Radio is your source for nutrition, health and lifestyle topics explored through an integrative and functional medicine lens. Join Registered Dietitian’s Ayla Barmmer and Nicole Holovach each episode for practical information about how to support your health naturally and live a life you love.
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Real Food Radio Episode 018:Prepping for Weight Loss

Welcome to Real Food Radio! This week Nicole and I disucss prepping for weight loss. In this episode, we discuss ways to prepare yourself for losing weight, and how to set yourself up for success. We specifically look at stress, sleep, schedules, tools and kitchen staples and how simple adjustments and planning can help weight loss  be more manageable. Also discussed in Episode 18… Chris Masterjohn Weight loss preparations Physiology of stress Stress hormones Fight or Flight Physiological stressors versus life stress Balance Mindfulness Sleep hygiene Screens at night Yoga Nidra Amy Weintraub Meal planning & cooking Schedules Planning Ruhlman’s Twenty  The Flavor Bible Kitchen tools Grace Brinton Instapots Modifying recipes to fit into your…

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Real Food Radio Episode 017:Body Image & Disordered Eating

Welcome to Real Food Radio! This week Nicole and I speak with Michaela Ballman, a Registered Dietitian, nutrition consultant, podcast host, and blogger In this episode, we discuss disordered eating, diet mentality, food relationships, prevalence of eating disorders, orthorexia, and moving towards having a  positive body image and healthy relationships with food and  yourself. About : Michaela Ballmann MS RD CLT Michaela Ballmann  is enthusiastic about guilt-free eating, whole person care, and nourishing food. Her main interest is in helping people to love food, their bodies, and themselves. With advanced training in Integrative and Functional Nutrition, Michaela takes a wholistic approach to health and well being. Coupled with her certification as a LEAP Therapist, Michaela…

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Real Food Radio Episode 016: The Impact of Stress

Welcome to Real Food Radio! This week Nicole is on assignment, so I invited Mary Wingo, Ph.D to the show for an interview about stress and the impact stress has on the human body.  Dr. Mary Wingo is an ex-pat living in Ecuador,  recently publishing the book The Impact of the Human Stress Response. In this episode, we discuss what stress is, the effects of stress on physiological health, causes of stress, and solutions for reducing stress and improving adaptation. About Dr. Mary Wingo: Mary Wingo was born in the United States where she earned a Ph.D. in human stress research from The University of North Texas. in 2014, She emigrated to Ecuador, a tiny…

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Real Food Radio Episode 015: Supporting Your Microbiome

Welcome to Real Food Radio! This week Nicole is on assignment, so I invited Ryan Whitcomb to the show for an interview about the Microbiome and probiotics.  Ryan is a registered dietitian and owner of Gut RXN Nutrition, which specializes in treating individuals with food sensitivities relating to chronic inflammation. In this episode, we discuss keeping your Microbiome balanced, how the Microbiome affects your health, and how to find the best probiotic supplements for your body. Also discussed in Episode 15… Ryan Whitcomb- RD, CDN, CLT Link to Ayla & Ryan’s podcast on supplements Gut RXN Nutrition The Microbiome, probiotics and health Definition of the Microbiome Microbes are everywhere! Each person has a unique Microbiome…

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Real Food Radio Episode 014: Alternatives to the Grocery Store

Welcome to Real Food Radio! We’re back with a brand new co-host, Nicole Holovach. Nicole is a registered dietitian, farmer, and owner of Whole Health RD, a private nutrition practice based in Frederick, MD. In this episode, we discuss alternatives to big top grocery stores  to source  organic produce, meats and other staples for your real food kitchen. Also discussed in Episode 14… Meet Nicole Holovach of Whole Health RD Fall grape harvest at Nicole’s vineyard Infant feeding guidelines Stocking your real food kitchen Online Resources US Wellness Meats Organ meats Hometown Harvest Thrive Market South Mountain Creamery in Maryland Walden Local Meat in Massachusetts Community farm stands and farmers markets Local Harvest Seasonal eating…

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Real Food Radio Episode 013: Postpartum Nutrition & Wellness

Welcome back to Real Food Radio! We’re back with a brand new co-host, Nicole Holovach. Nicole is a registered dietitian, farmer, and owner of Whole Health RD, a private nutrition practice based in Frederick, MD. In this episode, we talk about the importance of postpartum nutrition and wellness. After baby, it’s super easy to neglect yourself, so we’ll discuss the tips and tricks we’ve found useful for getting back into good nutrition and practicing self-care. Also discussed in Episode 13… Managing self-care after baby The physiological and metabolic demands of breastfeeding Useful postpartum supplements No fuss real food tips and tricks for postpartum nutrition The truth about fluid intake and breastfeeding The importance of sunshine…

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Real Food Radio Episode 012: The Cholesterol Myth

Welcome to Real Food Radio! We’re back with a brand new co-host, Nicole Holovach. Nicole is a registered dietitian, farmer, and owner of Whole Health RD, a private nutrition practice based in Frederick, MD. You can find Diana Rodgers’ new podcast over on her website at SustainableDish.com. In this episode, we discuss Nicole’s latest blog post on Cholesterol, clear up the confusion behind its role in our body, and help to dispel some of the rumors that give cholesterol its bad reputation. Also discussed in Episode 12… Meet Nicole Holovach of Whole Health RD Breaking down the different types of cholesterol and what really goes on in your arteries Why the typical methods of measuring…

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Real Food Radio Episode 011: Identifying Your Migraine Triggers

Welcome Back to Real Food Radio! My co-host today is registered dietitian Jan Patenaude, who is also the first certified LEAP therapist. Jan is a pioneer in the area of food sensitivity and adverse food reactions. In this episode, we discuss common triggers contributing to migraines, how these triggers could be accurately identified, and the real food approach to treatment. Also discussed in Episode 11… Jan’s background and how she became involved in LEAP testing The conventional approach to migraines and the serious side effects that come with it The many possible food, chemical, and environmental triggers that can contribute to migraines Why the root cause of migraines can be so tricky to pin down Using…

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Real Food Radio Episode 010: Eating Well While Traveling

Welcome Back to Real Food Radio! On this episode, we discuss our personal tips and tricks when it comes to maintaining a real food diet on the road. Hint: It’s possible if you plan ahead! Also discussed in Episode 10… Ayla’s life update: We bought a house! Diana’s RD update: Her internship at Massachusetts General Hospital The new study examining the ultra-processed nature of the American diet How we plan ahead in order to maintain a real food diet while traveling Navigating the restaurant scene when away from home Dealing with dietary restrictions when dining out Product highlight: Himalayan pink salt lamps   Quote of the Week: “Just because you’re not sick doesn’t mean you’re…

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Real Food Radio Episode 009: Setting the Record Straight on Supplements

Welcome Back to Real Food Radio! My guest today is Ryan Whitcomb, a registered dietitian and owner of Gut RXN Nutrition, which specializes in treating individuals with food sensitivities relating to chronic inflammation. On this episode, Ryan and I discuss the often-controversial topic of supplements, when and why you may need them, and how they can fit into your real food diet. Also discussed in Episode 9… Ryan’s background and how he got into integrative medicine Four instances when supplementation is necessary The nutrient density of food today versus 50-60 years ago The scary relationship between medication and nutrient depletion The importance of eating local produce and buying frozen foods How monocropping severely impacts the…

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