Seasoned in Facts: A Nutrition Podcast

Samantha Blanton
  • 5.0 (1)
  • NUTRITION
  • UPDATED BIWEEKLY

As millennial women, we're always searching for ways to better our lives when it comes to health and wellness. Sadly, there is too much misinformation and noise when it comes to nutrition and health. I'm here to help you sift through all the BS and hopefully make your life a bit easier with simple, yet effective ways to implement healthy habits to your life, backed with evidence-based nutrition. Sit back and enjoy each episode from me, your nutrition expert!

Episodes

  1. 12/19/2023

    #9 Body Image Struggles, AI Models, and Toxic Social Media

    With social media these days and constantly being bombarded with marketing of 'perfect' bodies and curated lifestyles, it's no wonder that so many of us struggle with body image issues and self-esteem. On today's episode, I dive into my own body image issues, the scary side of AI, and how toxic social media has become. In the episode I mention food freedom and body positive/neutral accounts that I love to follow on Instagram. Below you will find their account handles. Dietitiandeanna Find.food.freedom Diet.culture.rebel Happystronghealthy.rd Dietitian.andie Thehungryclementine No.food.rules Mikzazon Vitoriabrowne Breeelenehan Gabbymale Nude_nutritionist Danaemercer Real.life.nutritionist Email me: sammie@nutritionwithsammie.com Follow me on Instagram: nutritionwithsammie

    38 min

  2. 12/08/2023

    #8 How Much Protein Should You Be Eating?

    Let's dive into the importance of protein and how much you should be eating. I give you a very specific example of how to find your personal protein needs, along with an easy strategy to achieve this. Download the protein sources handouts below! Protein sources: https://nutritionwithsammie.ck.page/a99ab5ac4f Plant-based protein sources: https://nutritionwithsammie.ck.page/9a290e3944 Find me on Instagram @nutritionwithsammie.com Email me at sammie@nutritionwithsammie.com Website: nutritionwithsammie.com

    18 min

  3. 11/18/2023

    #7 Thanksgiving turkey, tryptophan, and navigating food during the holidays

    What's the deal with tryptophan found in turkey? Is this really what causes drowsiness after your Thanksgiving meal? Also mindful eating tips and how to navigate not overeating during the holidays. -------------------------------------------------------------------------------------------------------------- Join my 2-week nutrition challenge! https://forms.gle/zQkTKaDaaXtEQzrJ9 -------------------------------------------------------------------------------------------------------------- Find me on Instagram @nutritionwithsammie.com Email me at sammie@nutritionwithsammie.com Website: nutritionwithsammie.com

    25 min

  4. 04/27/2023

    #6 Cycle Syncing

    In today's episode I explain what cycle syncing is and how we can use it to our advantage. Find me on Instagram @nutritionwithsammie or send me an email at samanthabnutrition@gmail.com Sources: https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start#tips https://www.healthline.com/nutrition/foods-to-lower-estrogen#diets-for-healthy-estrogen-levels https://my.clevelandclinic.org/health/articles/9132-premenstrual-dysphoric-disorder-pmdd Instagram: unbiasedscipod

    22 min

  5. 04/03/2023

    #5 What is Mindful Eating?

    On today's episode, I dive into mindful eating and give some tips of how you can incorporate it into your life. Find my on Instagram at @nutritionwithsammie or email me at samanthabnutrition@gmail.com Sources: https://www.cdc.gov/physicalactivity/basics/adults/index.htm#:~:text=Each%20week%20adults%20need%20150,Physical%20Activity%20Guidelines%20for%20Americans.&text=We%20know%20150%20minutes%20of,do%20it%20all%20at%20once. https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/april/how-to-understand-hunger-cues#:~:text=Hillman%20explains%2C%20%E2%80%9CIf%20you',feel%20like%20for%20the%20future. https://www.nutrition.va.gov/docs/UpdatedPatientEd/NoticingSignsofFullnessMay2022.pdf

    29 min

  6. 03/07/2023

    #4 My Nutrition Journey & Philosophy

    On today's episode, I give a little background into how I got into nutrition and where I'm at on my journey now. I also touch base on my philosophy when it comes to nutrition-- Hint: it involves mindful eating ;] Find me over on Instagram @nutritionwithsammie or feel free to shoot me an email at samanthabnutrition@gmail.com

    27 min

  7. 02/20/2023

    #3 All Things Bloating

    Today we're talking about bloating! What causes it, how to fix it, and should you be taking a probiotic to help you debloat.  Find me on Instagram @nutritionwithsammie or feel free to email me at samanthabnutrition@gmail.com Sources: Bayer SB, Frampton CM, Gearry RB, Barbara G. Habitual Green Kiwifruit Consumption Is Associated with a Reduction in Upper Gastrointestinal Symptoms: A Systematic Scoping Review. Adv Nutr. 2022;13(3):846-856. doi:10.1093/advances/nmac025 Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM. Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol. 2008 May;20(5):436-40. doi: 10.1097/MEG.0b013e3282f4b224. PMID: 18403946. Ingrosso MR, Ianiro G, Nee J, Lembo AJ, Moayyedi P, Black CJ, Ford AC. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. Aliment Pharmacol Ther. 2022 Sep;56(6):932-941. doi: 10.1111/apt.17179. Epub 2022 Aug 9. PMID: 35942669. Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018;9:44. Published 2018 Mar 13. doi:10.3389/fpsyt.2018.00044 Villoria A, Serra J, Azpiroz F, Malagelada JR. Physical activity and intestinal gas clearance in patients with bloating. Am J Gastroenterol. 2006;101(11):2552-2557. doi:10.1111/j.1572-0241.2006.00873.x https://www.todaysdietitian.com/newarchives/031115p14.shtml#:~:text=Dietitians%20can%20recommend%20probiotic%20food,the%20proper%20strain%20and%20dose.

    30 min

  8. 01/30/2023

    #2 Do you need more of these 3 things in your life?

    Listen to today's episode to find out where your habits stack up to the daily recommendations. Find me on Instagram @nutritionwithsammie or feel free to email me at samanthabnutrition@gmail.com Sources: McRorie JW Jr. Evidence-Based Approach to Fiber Supplements and Clinically Meaningful Health Benefits, Part 1: What to Look for and How to Recommend an Effective Fiber Therapy. Nutr Today. 2015;50(2):82-89. doi:10.1097/NT.0000000000000082 Quagliani D, Felt-Gunderson P. Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. Am J Lifestyle Med. 2016;11(1):80-85. Published 2016 Jul 7. doi:10.1177/1559827615588079 https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/ https://www.ucsfhealth.org/education/increasing-fiber-intake#:~:text=The%20American%20Heart%20Association%20Eating,about%20half%20the%20recommended%20amount. https://podcasts.apple.com/us/podcast/the-nutrition-divas-quick-and-dirty-tips-for-eating/id289338154 Episode 661 Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015;8(3):143-152. doi:10.1016/j.slsci.2015.09.002

    28 min

  9. 01/16/2023

    #1 Three Important Nutrients for Women

    Today we're talking about calcium, iron, and folate! Three super important nutrients for women. We'll talk about their functions in the body, how much you need of each nutrient in a day, and what foods you can find them in. Find me on Instagram at @nutritionwithsammie or shoot me an email at samanthabnutritition@gmail.com. Sources: Helpguide.org National Institute of Health: Office of dietary supplements Harvard.edu/nutritionsource/calcium/ Harvard.edu/nutritionsource/iron/ Obeid R, Holzgreve W, Pietrzik K. Folate supplementation for prevention of congenital heart defects and low birth weight: an update. Cardiovasc Diagn Ther. 2019;9(Suppl 2):S424-S433. doi:10.21037/cdt.2019.02.03 Chandler AL, Hobbs CA, Mosley BS, et al. Neural tube defects and maternal intake of micronutrients related to one-carbon metabolism or antioxidant activity. Birth Defects Res A Clin Mol Teratol. 2012;94(11):864-874. doi:10.1002/bdra.23068

    27 min
  • 9 Episodes

About

As millennial women, we're always searching for ways to better our lives when it comes to health and wellness. Sadly, there is too much misinformation and noise when it comes to nutrition and health. I'm here to help you sift through all the BS and hopefully make your life a bit easier with simple, yet effective ways to implement healthy habits to your life, backed with evidence-based nutrition. Sit back and enjoy each episode from me, your nutrition expert!

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