200 episodes

A weekly podcast about healthy living through nutrition, fitness, mindset, and other lifestyle habits.

Fed+Fit Podcast Cassy Joy Garcia

    • Health & Fitness

A weekly podcast about healthy living through nutrition, fitness, mindset, and other lifestyle habits.

    Brown Rice vs. White Rice

    Brown Rice vs. White Rice

    Today we are tackling the debate of brown rice vs. white rice. If you’ve researched this topic before, you’ve likely found many disagreeing articles diving deep into which is better and why. Today, we want to highlight some of the reasons for the debate and how to apply these thoughts to what works best for you!















    What’s the difference between brown rice and white rice?







    First, let’s talk about the components of rice. There are 4 parts to rice: the hull or the husk (the outer most layer), the bran, the germ and the endosperm (the innermost layer). Now, let’s see what makes brown and white rice different.







    Brown rice is considered a whole grain; meaning it contains all parts of the rice grain. Processed brown rice likely has the hull/husk removed, but still contains the bran, germ, and endosperm. With the majority of the parts of the grain intact, all original nutrients of the grain are available.







    In white rice, the outer layers of the grain (the germ and the bran) have been removed; so, all that is left is the endosperm. The endosperm is the little white grain of rice.







    Rice can also be referred to as polished or unpolished. Polished rice is rice that has gone through the process of removing all parts except the endosperm -- AKA white rice. Brown rice is often referred to as unpolished rice (referring to the other components still intact). For the sake of simplicity in this article, we will refer to the rice as either white or brown.







    Is brown rice healthy?

    Brown rice is often seen as a healthier option than white rice because it is a whole grain with more fiber so the sugar in it is absorbed more slowly into the bloodstream. If you are having trouble balancing blood sugar, then brown rice may be a better option for you than white rice.











    Is white rice healthy?

    White rice is rice that has gone through the process of polishing, which removes the outer layers of grain and leaves only the endosperm. If you are having trouble with digestion, white rice could be the healthier choice for you.











    How many carbs are in brown rice? (Nutrition Comparison)







    The nutrition composition of brown rice versus white rice is very similar when it comes to protein, fat and carbohydrate content. 

    Brown Rice Nutrition (long-grain - one serving - ¼ cup dry):



    * Calories - 170

    * Fat - 2g

    * Total Carbohydrates - 34g

    * Fiber - 2g

    * Protein - 3g



    White Rice Nutrition (long-grain - one serving - ¼ cup dry):



    * Calories - 160

    * Fat - 0g

    * Total Carbohydrates - 36g

    * Fiber - 1g

    * Protein - 3g









    However, there are some key differences in the nutrient composition between brown and white rice; these differences are the fuel for the debate of which is better. Brown rice is known to be higher in fiber and has more vitamins and minerals than white rice. This is because the majority of the fiber and nutrients are found in the germ and in the bran of the rice, which is why white rice contains less fiber and nutrients.















    So, is brown rice healthier than white rice?







    Given the nutrition facts above, you may jump to the conclusion that brown rice is healthier than white rice, but there are a few different things to discuss on this matter before you decide which option is healthiest for you.







    What's the difference between whole and refined grains?







    Brown rice is considered a whole grain since the whole grain is included.

    • 29 min
    Our Ultimate Seasonal Allergy Guide

    Our Ultimate Seasonal Allergy Guide

    In this guide to seasonal allergies, we're explaining why seasonal allergies occur and comparing the best traditional and natural allergy treatments so you can find the best ones for you!





    Disclaimer: This post may contain affiliate links. Any purchases made through these links will result in a small commission for me (at no extra cost for you), but all opinions are my own. You can find our full affiliate disclaimer here. 

    Congestion, watery eyes, drainage, sneezing, coughing – many of us know these symptoms all too well. If we are familiar with them, we likely experience them at least a couple of times a year. Seasonal allergies can take down the best of us. Let’s dive into what seasonal allergies are and look at different treatment options – including more traditional treatments and natural options.

    What are seasonal allergies?

    To make it very simple, seasonal allergies cause an immune response to things in the air that our body is interpreting as harmful. However, in reality, they are not actually harmful. Seasonal allergies are also referred to as hay fever.

    When is Allergy Season?

    Depending on what you’re allergic to, you can experience allergies year-round or during specific times of the year. The term “seasonal” allergies relate more to allergies to plants, trees, grasses, etc. that have seasons of when they are blooming and releasing more pollen. Typically, there are two peak times for seasonal allergies: spring and fall. Spring allergy season runs from late February to early summer and fall allergy season spans from August-November (1).

    What Causes Seasonal Allergies?

    There are many different things that can cause seasonal allergies but the most common risk factors are a family history of allergies and/or having asthma. Some of the culprits that trigger these allergies are pollen from trees, grass, and ragweed. Mold can also be a common allergy trigger depending on the amount of rain that occurs during these allergy seasons.



    Here's how seasonal allergies work:



    *  You are exposed to an allergen, for example, pollen. It comes into contact with and passes through your mucous membrane, often in your nose.

    * Your body doesn’t react to the first contact with the allergen, but the plasma cell starts to create an IgE antibody to help protect you from this “threat” (even though we know the pollen is not a true threat). This IgE antibody is like a watchdog that is created specifically to recognize and “fight” against that pollen (also known as an antigen).

    * The next time that you are outside and come into contact with that same allergen, you start to experience a runny nose and/or itchy eyes – which is thanks to the antibodies that have been building up. These antibodies surround themselves around a big cell called a Mast cell – another part of the immune system. The antibodies hang out on this Mast cell waiting for the “threat” to make an appearance and attack whenever it does. When the pollen gets into your system again, the antibodies attack and send signals to the Mast cell to release histamines to help fight against it.

    * Histamines are released to expel the threat – this triggers mucus production which tickles your throat or nose to make you cough or sneeze to get rid of the invader. Ultimately, your body is trying to evacuate what it has interpreted as “dangerous offenders”.



    Seasonal Allergy Symptoms

    Allergy symptoms can differ from person to person but often show up as:



    * Congestion with a runny or stuffy nose

    * Sneezing

    * Itchy or watery eyes

    * Scratchy throat or cough

    * Headaches or pressure in the sinuses are also common symptoms



    Traditional Allergy Treatments

    Antihistamines 

    • 37 min
    Ep. 200: The Future of Fed & Fit

    Ep. 200: The Future of Fed & Fit

    On today's episode, I'm sharing the future of Fed & Fit.  We'll be talking about where we're headed, how we're evolving and big changes for the Fed & Fit Podcast in the future.







    We're back with our 200th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes!



    Find us HERE on iTunes and be sure to "subscribe."









    Episode 200 Sponsors and Featured Partners



    * Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program!



    Episode 200 transcription



    Cassy Joy: Today’s show is brought to you by the Nutritional Therapy Association! The NTA trains and certifies nutritional therapy practitioners and consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bioindividuality. Because they know that a one-size fits all approach to nutrition does not exist.



    The NTA curriculum focuses on the importance of properly prepared, nutrient-dense whole foods, paired with a well balanced lifestyle. Sound familiar? I love this program so much. Throughout their program, students learn a wide range of educational tools and techniques to identify and correct nutritional imbalances and deficiencies. And students graduate with the education and skills needed to launch a successful career in holistic nutrition.



    May enrollment for the NTA’s nutritional therapy practitioner program, or their fully online nutritional therapy consultant program, is currently open through April 26. You can head to www.NutritionalTherapy.com to get more info. The NTA’s annual conference, Roots, is also happening March 1st through the 3rd in Portland, Oregon. I’ve attended in the past, and can honestly say it was one of the most educational and inspirational nutrition conferences I have ever been to. No joke. You can go to the NutritionalTherapyConference.com to register. You do not have to be an NTP to go; all are welcome.



    Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. Welcome! Thank you for being here today. Whether you are listening real time, or you're listening at some point well into the future, it is an honor to speak with you. So today’s show is going to be a little bit different. And you will see very quickly why.



    I’m going to go ahead; and this is episode number 200. Can you believe it? Episode number 200. I can’t believe it. We started this podcast in January, the very first Monday in January 2015. And now we’re well into 2019, 200 episodes in, and later. And gosh, it has been quite a ride. In this time, I got married. I married the man of my dreams in 2015, in October. I turned a blog into a business. Who knew? Man, when I started this thing I did not know. I had an idea, and a hope, and an inclination. But when you start something new,

    • 39 min
    Ep. 199: Elevating Your Personal Style

    Ep. 199: Elevating Your Personal Style

    On today's episode, I'm talking with Laurel Kinney, personal stylist, all about elevating your personal style!  We chat actionable tips on how to curate a wardrobe that celebrates YOU!







    We're back with our 199th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes!



    Find us HERE on iTunes and be sure to "subscribe."









    Episode 199 Links and Such



    Find out more about working with Laurel HERE.



    Episode 199 Sponsors and Featured Partners



    * Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program!



    Episode 199 transcription



    Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And we are back today with a very special interview. The first time I met her, I remember thinking; I cannot wait to invite you on my podcast. But I might wait a second, because I don’t want to weird you out yet. {laughing}



    Today we’re talking with Laurel Kinney. I’m going to tell you a little bit about her, and then let her introduce herself a little bit more. Laurel believes that your personal style; yes, we’re talking personal style today. Is the unique ingredient that lets the world know who you are. And for her, there is no better feeling than helping you discover the wardrobe that makes you feel the most you.



    Her background is in social work, and she uses a psychological approach to styling that’s different than what you see on those makeover shows. There’s no ridicule or judgement as we process where you're at style-wise and help you meet your goals. Laurel assess you as an individual, taking into account your body type, your budget, how you like to spend your time. She believes that fashion should support you; be an enjoyable, creative outlet that makes you feel confident. And the process of shopping for a wardrobe you love shouldn’t be a rule filled pain, but a fun and easy endeavor with positive results.



    Oh my gosh, you’re talking to my soul! Welcome to the show, Laurel!



    Laurel Kinney: Thank you for having me! I’m so excited.



    Cassy Joy: I’m so excited too. Just to tell you guys a little bit of background; how Laurel and I first met is I was; gosh, I don’t know, maybe 6 months, 7 months postpartum. And I was in that stage where I was tired of the stretchy pants. And I was tired of staring at a closet full of clothes that either didn’t fit me, or just didn’t feel like me anymore. Because it was pre-baby stuff. It was all of that prematernity clothes. It just felt like it was haunting me. So I was desperate. I reached out for help.



    I found you on Instagram, and then found your website, and loved all of it. I loved your personal style, but really what you’re about. She happens to be somewhat local to me; but she travels all over the nation.

    • 29 min
    Ep. 198: Healthy Baby Sleep Habits

    Ep. 198: Healthy Baby Sleep Habits

    On today's episode, I'm talking with Lindsey of Sleep Little Lamb, a certified baby and toddler sleep consultant, all about how to create healthy baby sleep habits.  This is one of our most requested topics to dive into, and we can't wait to share what we've learned from the experts!







    We're back with our 198th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes!



    Find us HERE on iTunes and be sure to "subscribe."









    Episode 198 Links and Such



    Find out more about working with Sleep Little Lamb HERE.



    Episode 198 Sponsors and Featured Partners



    * Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program!



    Episode 198 transcription



    Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And I am really, really excited about today’s episode. It’s probably one of the most asked and avoided questions {laughs} that I have gotten on Fed and Fit since having a baby. Today, we are chatting with Lindsey McGonegal. We’re going to talk about the science of baby sleep. She is from Sleep Little Lamb. I cannot wait to introduce you to her.



    So, to tell you a little bit about her. She’s a certified baby and toddler sleep consultant with a bachelors and graduate degree in psychology and a pastoral care to women. Decades of experience in child care and education. Plus two little girls of her very own who struggled with sleep. She knows first-hand the hardships of extreme sleep deprivation. I was there, in parenthood. With her personal and professional experience, plus passion for helping women. She has helped hundreds of families get the rest that they need to thrive and enjoy life again.



    And I mean; that sounds like an extreme statement. But it is so true. After working; our family worked with Lindsey. Grayson was 11 months old when we finally decided we needed to do something. She was; and I’ll share a little bit about what we were doing in a second. But found Lindsey through a friend of a friend. And she came in, and really, I feel like I have a whole new lease on life. All of us do; all three of us do. Grayson is healthier and happier. And Austin and myself are rested for the first time in a year.



    So, welcome to the show, Lindsey. So excited to talk today.



    Lindsey McGonegal: Thank you so much. It’s so great to be here.



    Cassy Joy: Oh, I am so excited. And I get to finally answer everyone’s questions by referring them to you. {laughs}



    Lindsey, to share a little bit more. One of the reasons that I really, really appreciate and look up to her is; I think you understand the basis that there’s no one size fits all for babies, which I really appreciated. And you have really done the leg work of the resear...

    • 28 min
    Ep. 197: Postpartum Body Confidence

    Ep. 197: Postpartum Body Confidence

    On today's episode, I'm talking with listener Katie about navigating postpartum body confidence.







    We're back with our 197th episode of the Fed+Fit Podcast! Remember to check back every Monday for a new episode and be sure to subscribe on iTunes!



    Find us HERE on iTunes and be sure to "subscribe."









    Episode 197 Sponsors and Featured Partners



    * Nutritional Therapy Association - The NTA trains and certifies Nutritional Therapy Practitioners and Consultants with a nutritional foundation that emphasizes the body’s innate intelligence and bio-individuality, because they know that a “one size fits all” approach to nutrition does not exist.  Head HERE to learn more about becoming a NTP/NTC through this incredible program!



    Episode 197 transcript



    Cassy Joy: Welcome back to another episode of the Fed and Fit podcast. I am your host, Cassy Joy Garcia. And today we’re back. It’s been a while since we’ve done one of these, but this was a really wonderful opportunity to chat with a lovely listener and reader.



    I would love to introduce you to Katie. She hails from Indianapolis; I almost said Minneapolis.



    Katie: Indianapolis.



    Cassy Joy: {laughs} Indianapolis. And we’re going to do a reverse interview. So the way that these interviews work is Katie has written in with a wonderful question, or set of questions, and instead of politely answering her via email, {laughs} I asked her if she would come on the podcast and we could have a conversation because I really think that what we might talk about today would resonate with a lot of folks. So welcome to the show, Katie.



    Katie: Thank you for having me! I’m so excited to be here.



    Cassy Joy: Thank you so much for making the time to come on. I know you’ve got a lot going on right now. So we will cut into it. Do you mind sharing a little bit more about yourself with all of our listeners? And then we can get into the discussion and maybe some questions you’ve got.



    Katie: Sure. I’m a 34-year-old first time mom. I have a son named Clay who is about 10.5-months old. I live in Indianapolis with my husband of 2.5 years, Chris. And our two dogs; our two puppy children. I worked for Target Headquarters up in Minneapolis for about 7 years out of college, and I moved back to Indi, where I’m from, to work for a small digital marketing start up for the last four to five years. And after having my baby, I transitioned to working part time.



    And I definitely wrote in with a question that I thought could, like you said, resonate with some of your other listeners. But after having my baby, essentially I’m struggling with what I think is a weight loss plateau. But along with that, some body image and confidence issues. I do definitely want to start with this is not the world’s biggest problem. And I totally recognize that. I feel beyond blessed in my life. But this has been kind of a mental struggle for me. Being tired postpartum, period.



    I know a lot of people are dealing with a lot more serious things going on, or possibly even infertility, or other issues like that. So I don’t want to downplay any of those with nutrition or weight loss conversation. But it’s definitely been something that I’ve s...

    • 28 min

Customer Reviews

amandajcooney ,

Motivational, Thoughtful, and Fun!

I love listening to Fed & Fit. She is genuinely positive and enthusiastic and I find her podcasts to be super motivational as well. Her mindset episodes really help me set my focus, and I appreciate how she breaks down these impossible tasks into actionable steps. Really digging this one.

Top Podcasts In Health & Fitness

Listeners Also Subscribed To