Hot flashes? Insomnia? Are you a Gen-X woman who might be going through menopause or perimenopause? Listen to today's episode to gain a better understanding of what's going on with your body and how you can minimize menopausal symptoms. Certain foods contain phytoestrogens which can increase estrogen levels naturally. In this episode, discover which whole foods are good sources of phytoestrogens. Listen, learn and subscribe today!For more resources and info on nutrition and health, visit: https://vitalitahealth.com/Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Discover simple ways to shift to a more plant-based way of eating.In this episode, RD Lisa explains what plant-based eating is, explores the multiple benefits of a plant-based diet and gives you her best tips to help you prepare to make the transition to eating more plant-based meals.Also, visit our website to discover more valuable tips on nutrition and health!Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Today's show is a re-release from my archives of a podcast episode from September 2020.  It features my interview with Dr. David Maron, Director of Preventive Cardiology at Stanford. We discuss heart disease - how to manage it well and also how to decrease your risk of developing it. He also describes how stress and emotional distress affect the heart and your risks of a heart attack. And, he discusses interesting recent and upcoming research projects on the heart that he’s leading at Stanford.I am a Registered Dietitian and Health Coach. If you would like personalized assistance with improving your diet, I am available for one-on-one nutrition consultations over the phone. For more information and for my free guide on an Anti-inflammatory Diet, visit my website: https://vitalitahealth.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Confused about which fats are healthy and want to understand why omega-3 fats are an important part of a healthy diet?  Listen as Registered Dietitian Nutritionist Lisa Henderson clears up the confusion with her simple, clear style. She gives a quick but thorough discussion of: their health benefits, the different types, which foods and supplements are good sources and how much you might aim to get each week. Also, visit Lisa's website for more info on nutrition and health: https://vitalitahealth.com/Monterey Bay Aquarium Seafood Watch: https://www.seafoodwatch.org/NRDC's Smart Seafood Buying Guide: https://www.nrdc.org/stories/smart-seafood-buying-guideFDA's guide for eating fish for pregnancy/breastfeeding and for children: https://www.fda.gov/food/consumers/advice-about-eating-fish Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Want to learn how to optimize your diet to get the most out of your workouts and improve your health? Today's episode is focused on performance nutrition for non-athletes, for regular Gen X adults in their 40s and 50s.This episode features my interview with fellow Registered Dietitian Lori Anonsen. Lori has a wealth of experience in both nutrition and fitness and has a deep understanding of Sports Nutrition. She also holds Exercise Science/Fitness certifications through the American College of Sports Medicine and the American Council on Exercise.This is a nutrient-rich episode! We talk about why it's beneficial for GenXers in their 40s and 50s to get serious about fitness at this point in their lives. And, we get into: protein needs, carbs, meal timing, recovery, supplements, electrolytes, fluid needs and more! Lori also gives clear, actionable strategies for how you can reduce the fat around your middle (your belly fat) once and for all. Improve Your Diet today! Book a 30-minute Speedy Session (phone session) with Host Lisa Henderson, RDN. $99 special - limited time only!Info/book here: https://vitalitahealth.com/health-coaching-sessions/Helpful resources:CPSDA (Sports Dietitian association) nutrition resources: https://sportsrd.org/downloadable-resources/ACSM nutrition resources: https://www.acsm.org/education-resources/trending-topics-resources/nutritionLori Anonsen, RD is affiliated with: https://xendurance.com/ (serving elite and everyday athletes) Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

This episode features a re-release of my 2020 interview with Dr. Marie-Pierre St-Onge. Dr. St-Onge conducts research on: sleep, diet, weight and cardiometabolic health and the connections between them and she is the Center Director of the Sleep Center of Excellence at Columbia University Irving Medical Center.In this interview, I learned a lot about the findings of current research into sleep. Many GenXers suffer from sleep problems and insomnia, so I think you’ll find this interview valuable and insightful. Enjoy!Dr. St-Onge: https://mr.research.columbia.edu/content/marie-pierre-st-ongeRD Lisa's website: https://vitalitahealth.com/Link to book a session with RD Lisa at the special rate of $249: https://vitalitahealth.com/health-coaching-sessions/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Struggling to get enough sleep and feel fully rested? Ready to make changes to improve your sleep? Today's episode is for you! In this episode, I discuss what I've learned about the fundamentals of sleep hygiene and I give you 5 main points to keep in mind which will improve your sleep.Note: This podcast episode is not intended for people with sleep disorders.Companion blog post: https://vitalitahealth.com/sleep-hygiene-tips-improve-your-sleep-improve-your-life/Sleep pioneer and American Academy of Sleep Medicine's Founding President Dr. William Dement: https://aasm.org/in-memoriam-sleep-pioneer-founding-president-william-bill-dement/Sleep: Harvard Health Publishing: https://www.health.harvard.edu/topics/sleep#:~:text=Use%20your%20bed%20for%20sleep,can%20interfere%20with%20sleep%20later.Host Lisa Henderson's website: https://vitalitahealth.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Overwhelmed or having difficulty dealing with being diagnosed with diabetes? Or, feeling burned out or frustrated with having to manage diabetes day after day? This episode features my interview with Registered Dietitian and Certified Diabetes Care and Education Specialist, Toby Smithson. Toby has a deep understanding of the emotional effects of diabetes and the concept of diabetes distress. She offers great ideas on how to cope with diabetes and remain positive and on the right track. She also discusses the difference between Type 1 and Type 2 diabetes and provides her tips on nutrition and physical activity.SUBSCRIBE now so you don't miss an episode.For a free PDF dietitian guide to anti-inflammatory foods, visit the website: https://vitalitahealth.com/Toby Smithson, RDN: https://www.diabeteseveryday.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Want to know more about which foods are high quality sources of protein? Listen as Host and Registered Dietitian Lisa Henderson breaks it down for you. In this episode, she discusses: both animal-based and plant-based (veg-friendly) foods rich in protein. She also dives into essential amino acids - what that means and which amino acids are essential to get in your diet. And, she gives her strategies for vegans and vegetarians for getting an optimal amount of protein to support health.Also, receive RD Lisa's free, info-packed guide on Anti-inflammatory Foods at her website: https://vitalitahealth.com/  Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Curious about protein? Listen in as Registered Dietitian Nutritionist Lisa Henderson answers these questions: Why is protein necessary for health? What is getting protein in our diet actually doing for us from a physiological standpoint? Why is it especially important right now for GenXers? We all know it helps to build muscle in the body, but it also has a wide variety of different roles beyond that which support our health.This is Part 1 of a series of episodes on the basics of protein. Subscribe/follow the podcast so you don't miss an episode!Also, check out the website for more helpful articles and resources on nutrition and healthy living: https://vitalitahealth.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Curious about mindful eating? Learn from an expert! This episode features my interview with Registered Dietitian and Mind-Body practitioner Theresa Stahl, author of the book, I’m Full: Remindful Eating Tips to Feel Great and Make Peace with your Plate. Listen as Theresa explains in depth what mindful eating is and gives practical tips for how to apply these principles in your own life to improve your health and your relationship with food.She also discusses how to use the hunger and fullness scale to avoid overeating and the surprising way that sleep affects our feelings of hunger and fullness.Theresa Stahl, RDN: https://www.remindfuleating.com/For more nutrition and health tips, visit the Facebook page for Vitalita Health: Nutrition and Health for Gen X: https://www.facebook.com/vitalitaGenX Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Discover the 4 key lifestyle changes you can make to reverse heart disease as well as other common chronic diseases. An added bonus - these changes may also reverse aging at a cellular level! Learn these tips and more in Registered Dietitian Lisa Henderson's interview with noted physician and best-selling author Dean Ornish, MD.This interview was recorded on 12/15/21 and was initially released on RD Lisa's previous podcast, The Heart Beat.Dr. Ornish's UnDo It! book: https://undoitbook.com/Vitalita Health website: https://vitalitahealth.com/Vitalita Health GenX Facebook page: https://www.facebook.com/vitalitaGenX Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Do you enjoy eating out but often overindulge? Want to learn how to dine out in a healthy way without sacrificing flavor, satisfaction or enjoyment of the experience? This episode is for you! Listen as Registered Dietitian Nutritionist Lisa Henderson gives her sensible, strategic tips on creating a balanced meal when dining out, avoiding overdoing it and managing your hunger level effectively - so it's not running the show!Also, check out last week's episode, Nutritionist Tips for Dining Out, Part 1, for more of RD Lisa's simple and smart strategies for eating out.Lisa's website (for episodes, blogs and more info): https://vitalitahealth.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

As both a Registered Dietitian Nutritionist and a foodie, host Lisa Henderson has a unique perspective which embraces both the culinary pleasures as well as the health-supporting qualities of food.In this 2-part episode, Lisa illustrates the most common pitfalls when dining out - tips to avoid them and effective strategies for choosing better options. Use these tips as a guide to help you truly enjoy the pleasures of dining out while also keeping your body nourished and managing your weight effectively.Lisa's website: https://vitalitahealth.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

In Part 2 of this series on whole grains, Registered Dietitian Lisa Henderson dives into how to put together healthy, balanced meals with the right proportion of whole grains.In this episode, she provides many examples of balanced meals and snacks that include a variety of whole grains, including one that will really surprise you! She also gives her tips for shopping for bread at the grocery store to determine if the bread you're buying is actually whole grain.Website: (for more nutrition info and resources for GenXers): https://vitalitahealth.com/Oldways Whole Grains Council: https://wholegrainscouncil.org/whole-grains-101 Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Are whole grains a necessary part of a healthy diet? In this episode, Registered Dietitian Nutritionist Lisa Henderson argues the case for whole grains. She explains why they’re beneficial and why they deserve a second chance as an integral part of a balanced diet.In this episode (Part 1), she provides her tips and gives a detailed description of the basics - examples of whole grains, which nutrients they contain and their health benefits. She dives into the difference between whole grains and refined grains. She also outlines the appropriate portion sizes for whole grains and provides an easy rule-of-thumb for how many servings of whole grains are optimal each day.In Part 2 (next week), RD Lisa dives into meal planning ideas and dining out tips for whole grains - don't miss it!Vitalita Health website: https://vitalitahealth.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Learn about the powerful red carotenoid Astaxanthin in Lisa's interview with an expert in the field, Karen Hecht, PhD of AstaReal. Astaxanthin has a surprising variety of health benefits that are important for GenXers to protect their health. These include: eye, heart, brain, immune and muscle health. Learn about the research, discover which foods are good sources of astaxanthin and learn about the potential beneficial effects from taking a high-quality supplement.Take control of your health - listen and subscribe/follow today!For more nutrition and health episodes and blogs, visit the Vitalita Health website: https://vitalitahealth.com/AstaReal website: https://astarealusa.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

In this episode, we dive into strategies for reducing stress and anxiety in your daily life. We’ll learn about 7 habits that naturally help you feel more serene, relaxed and centered. We’ll also learn about the importance of the vagus nerve in managing stress. My guest for this episode is Dr. Anne Taylor. Anne is a stress management consultant who is trained in Jungian psychology. She has expertise with heart rate variability biofeedback as well as Kundalini yoga and meditation. Listen and subscribe to learn how to create serenity and balance in your daily life.Also, visit the Vitalita Health website: https://vitalitahealth.com/Anne Taylor, PhD's website: https://howtorelievestressnaturally.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

Want to reduce chronic inflammation by changing the way that you eat? In this episode, RD Lisa gives you a simple, straightforward and in-depth outline of the 4 main principles of an anti-inflammatory diet. She also discusses which types of food to avoid and provides lots of examples of foods that are anti-inflammatory.Following these principles will help you reduce your risk of many chronic conditions, including: diabetes, heart disease, cancer and dementia. And, if you've already been diagnosed with one of these conditions, eating foods that combat inflammation will help you improve your management of the condition and increase your overall health and well-being.Also visit: https://vitalitahealth.com/ and click on the post for this episode for a complete guide to Anti-inflammatory foods.Subscribe/follow this podcast so you don't miss an episode! Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/

In my experience as a Registered Dietitian and Health Coach, I've helped many people with their weight loss goals. I've realized that there are 3 things that are important for success with weight loss and keeping the weight off long-term. In this episode, I share and discuss these 3 qualities in detail - they represent the ideal mindset for someone to be in to prepare for successful weight loss.For more resources on nutrition, health and healthy aging, visit my website at: http://vitalitahealth.com/ Vitalita Health/Lisa Henderson, RDN website: https://vitalitahealth.com/