Liz's Healthy Table
Liz's Healthy Table
Liz Weiss, MS, RDN
Refresh episodes
If you’re looking for a healthy new way to feed your family without the hassle or hype, you’ve come to the right place. Your host, registered dietitian, Liz Weiss, serves up wholesome and flavorful recipes with a tasty side of science, good nutrition, and fun. Liz is a mom of two grown boys, a cookbook author, a family nutrition expert, and a healthy food blogger, and on each episode, she teams up with a fellow dietitian, chef, or cookbook author to bring fresh ideas and practical mealtime advice from her table to yours.
83: DASH Diet for Two with Rosanne Rust, MS, RDN
Today’s show is all about the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.” It’s a diet filled with fruits, vegetables,  low-fat dairy and fiber and low in sodium and saturated fat. It’s how I love to eat, and it’s a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two. Rosanne Rust is a dietitian, friend, and the author of The DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She’s also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies. In today’s show, we talk about Rosanne’s decision to become a dietitian, and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to Rosanne’s heart. You’ll also get some great recipes, including Noodles with Mushrooms and Cabbage and Grilled Shrimp Stuffed Poppers, an appetizer that will blow your mind.    Show Highlights: The scoop on Rosanne and her story How Rosanne’s blog and website, Chew the Facts, give the facts to combat the misinformation about nutrition Rosanne’s path to becoming a dietitian after battling food intolerances and digestive issues for years Rosanne’s book about the DASH diet Why high blood pressure is more common than you think, with nearly ½ of all US adults having it and 1 in 3 of the world’s population How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year How certain populations are affected by high blood pressure at greater risk, like Africans-Americans Rosanne’s personal high blood pressure story, which includes a strong family history and low dose medicine DASH diet basics: “Dietary Approaches to Stop Hypertension” Not for weight loss, but a lifestyle Based on clinical research, trials, and dietary patterns The pattern for all-around healthy eating includes low sodium, 8-10 daily servings of fruits and vegetables, 2-3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber The lifestyle components of the DASH diet: stay active and manage stress and weight The importance of adding important nutrients in a “food first” health plan An overview of Rosanne’s cookbook and chapters (it’s packed with 125 delicious recipes!) DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing Grilled Shrimp Stuffed Poppers: uses low-fat cream cheese How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet Tips on cutting sodium without sacrificing flavor Noodles with Mushrooms and Cabbage: a Hungarian-inspired recipe with onions, butter, egg noodles, cayenne pepper, mushrooms, and cabbage Baked Apples: a reduced-sugar dessert with heart-healthy nuts Rosanne’s next book is DASH Diet for Dummies, 2nd edition; it’s a reference book on nutrition with 45 recipes   Resources:   DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together   Rust Nutrition and Chew the Facts blog:   Rosanne on: Twitter Instagram Facebook
Oct 8
48 min
82: Menopause Diet Plan with Elizabeth Ward, MS, RDN and Hillary Wright, M.Ed, RDN
Today’s show is relevant to every woman because, if we haven’t gone through it already, we all will face menopause one day. You may not realize that there are steps we can take regarding diet and exercise to prepare our bodies ahead of time. Join us for a closer look at natural ways to manage hormones, health, and happiness.  Elizabeth Ward and Hillary Wright are the authors of the new book, The Menopause Diet Plan. The book explores the physiology of menopause symptoms that many women experience and outlines important diet strategies to manage those symptoms. We’ll also talk about eating according to your body clock, why plant-forward diets can be your best friend, and why many of us should cut back on carbs.    Liz Ward is an award-winning nutrition coordinator and writer who lives in the Boston area. She’s the author of several books including Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy.   Hillary Wright has over 30 years’ experience as a nutrition educator with expertise in women’s health. She’s the author of two previous books, The PCOS Diet Plan and The Prediabetes Diet Plan. She is also the senior nutritionist at the Dana-Farber Cancer Institute in Boston, and she’s a founding member of the nutrition technology company, Good Measures.    Show Highlights:   Get to know Liz, the mother of three girls, and Hillary, the mother of three boys (and no, none of the children of these lifelong friends ever matched up together as their mothers wished) Menopause and perimenopause defined Common menopause symptoms include the following: hot flashes, night sweats, trouble sleeping, irregular periods, mood swings, dry skin, and weight gain Why perimenopause and menopause symptoms vary from woman to woman Other symptoms can include bone loss and a greater risk of heart disease from lack of estrogen Is there a magic bullet for hot flashes? Sadly, the answer is no. Things that may help with symptoms include hormone replacement therapy, soy foods, exercise, proper sleep, acupuncture, cognitive behavioral therapy, and relaxation techniques Use caution with supplements that have an estrogen-like effect Why Liz and Hillary wrote their book about menopause From the book, the core principles of menopause nutrition: Eat according to your body clock Focus on plant-based foods Focus on eating lower carb/higher protein diet Get regular physical activity Why Liz and Hillary’s menopause diet plan doesn’t exclude any food  The benefits of curbing refined carbs and eating fewer refined grains while eating high-quality carbs and more protein The supplements that might be helpful are calcium, vitamin D, and Omega-3 fatty acids What it means to eat a “plant-based” diet Liz and Hillary’s recipe for walnut pesto; it’s made with yogurt and walnuts and tastes great on fish and chicken How the recipes in the book are delicious, easy, flexible, and family-friendly How many recipes in the book can be modified to fit your tastes, like Stir-Fry, Your Way From the book, a recipe for Chicken Italiano that includes lots of vegetables The biggest take-home message about menopause today: “Women need to start paying attention to preparing for menopause long before their period ends.” Why belly weight gain happens in menopause     Resources:   The Menopause Diet Plan on Amazon   Find Elizabeth Ward on the web at: Better is the New Perfect Find Hillary Wright on the web at: Hillary Wright   Elizabeth Ward on IG: @ewardmsrd Elizabeth Ward on Twitter: @ewardrd Elizabeth Ward on Facebook   Hillary Wright on IG: @Hwrightrd Hillary Wright on Twitter: @pcosdiet   Menopause Diet Plan on Facebook
Sep 23
50 min
81: Family Meals and Fruits & Veggies Month with Elise and Stephen Compston, RD
Today’s show is a celebration in honor of National Family Meals Month and National Fresh Fruit and Vegetable Month. For dietitians, it doesn’t get much more exciting than that! Join us to learn more! Elise Compston and Stephen Compston are joining me with tips for gathering your family around the table more often. They also have clever ways to increase your fruit and veggie consumption. This husband and wife dietitian duo are the parents of two young kids, and they run the blog, Straight Outta Compston Kitchen. Their blog is loaded with healthy recipes and mealtime inspiration galore, and there are lots of freebies in the resources for today’s show, so check it out!   Show Highlights:   More about Elise and Stephen, their family, and their work Elise’s passion is recipe development, while Stephens’ specialty is working with diabetes sufferers How their business, Straight Outta Compston Kitchen, exists to develop healthy, simple, family-friendly meals Why Elise, Stephen, and Liz all serve as Fruit and Vegetable Ambassadors in Action for the Have A Plant Program of the Produce for Better Health Foundation The benefits of family meals include cooking at home, trying new things, eating meals together, and helping kids develop palates for healthy foods From Elise and Stephen: Top tips for family meals at the table include cook together with your kids, and start simple if you think you can’t cook What family mealtime was like for Elise and Stephen as they grew up The best tips for fulfilling the pledge to eat one more fruit or vegetable every day The Family Meal Mystery Basket ingredients: rotisserie chicken, carrots, apple, parsley, and honey Elise and Stephen created a Harvest Chicken Waldorf Pita Pocket Liz created Chicken and Carrot Shawarma Salad Bowls The Pantry Survival Guide, Top Ten Staples: From Elise and Stephen: frozen fruits and vegetables, canned vegetables, broth, salsa, eggs, canned tuna, canned pumpkin, ground flaxseed, nuts and seeds, and herbs and spices From Liz: corn tortillas, shredded cheese, canned salmon, frozen fruits and vegetables, eggs, nut butter, canned beans, pasta, and pasta sauce Go-to favorites for Elise and Stephen: Turkey Jerky and Pesto Chickpea Salad What’s next for the Compston family--maybe a cookbook in the future? Resources: Straight Outta Compston Kitchen website and blog The Compstons on Instagram   Harvest Waldorf Pita Pockets Chicken and Carrot Shawarma Salad Bowls  National Family Meals Month National Fruits & Veggies Month   Freebies discussed on the podcast: Liz's Top 10 Pantry Essentials Fridge/Pantry Checklist from the Compstons
Sep 9
42 min
80: Anti-Inflammatory Diet with Carolyn Williams, PhD, RD
This week’s show is all about inflammation. What is it? What role does it play in gut health, cancer, heart disease, and other chronic conditions? What can we do to keep inflammation at bay? And what role does diet play in both causing it and preventing it? My guest is Carolyn Williams, PhD, RD, author of one of my favorite new cookbooks, Meals that Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less. This episode may change the way you eat forever!  Carolyn Williams, Ph. D., is a registered dietitian, culinary nutrition expert, and author of Meals that Heal: 100 Everyday Anti-inflammatory Recipes in 30 Minutes or Less. Carolyn’s recipes are simple, easy, and family-friendly--and they feature many of my favorite foods. Carolyn received a 2017 James Beard Journalism Award, and her work is regularly featured in top magazines like Cooking Light, Eating Well, Real Simple, All Recipes, and Prevention. She teaches culinary arts and nutrition classes at a local college, where she is a tenured faculty member. She lives in Tuscaloosa, Alabama, with her two children. In this episode, we talk about some of Carolyn’s recipes like Avocado and Tomato Chicken Salad, Salmon with Quinoa and Kale Salad, and her Peanut Butter Chocolate Chip Cookie Bites, made with chickpeas.    Show Highlights:   Get to know Carolyn better How Carolyn honed her cooking skills with outdoor mud pie creations as a kid Why Carolyn wanted to understand nutrition better How Carolyn’s book, Meals that Heal, came to be Carolyn’s “Aha” moment of realization about inflammation and multiple health issues Low-grade, chronic, and acute inflammation: the good, the bad, and the ugly Foods to avoid to minimize inflammation: fast food, fried foods, and processed foods Guidelines for reading food labels to look for minimally-processed foods Foods we should eat more often: leafy greens, olive oil, berried, cruciferous vegetables, fatty fish, green tea, cultured/fermented foods, and nuts and seeds How a healthy microbiome keeps inflammation in check Carolyn answers Liz’s questions about dairy, gluten, and inflammation Salmon with Quinoa and Kale Salad with Citrus Vinaigrette (use frozen quinoa from Trader Joe’s for an easy shortcut!) Avocado Chicken Salad: shredded, cooked chicken, cherry tomatoes, scallions, ripe avocado, lime juice, olive oil, salt, and cumin Some favorite recipes at Carolyn’s house: Zucchini Taco Skillet, made with zucchini noodles Yogurt Bark, made with fruit and granola Peanut Butter Chocolate Chip Cookie Dough Bites: made with chickpeas, peanut or almond butter, brown sugar, almond milk, vanilla, salt, old-fashioned oats, and dark chocolate chips Liz’s healthier version of 7-Layer Bars: made with chickpeas, sweetened condensed milk, nuts, dried fruit, oats, chocolate chips, and shredded coconut Benefits of incorporating more anti-inflammatory foods for people of all ages A random question from the Mason jar about Carolyn’s worst kitchen blunders Carolyn’s inspiration to dig more into inflammation and foods that heal   Resources:   Liz's Lightened-Up 7 Layer Bars Carolyn's website   Carolyn on social media: Pinterest Instagram Facebook   Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics
Aug 20
45 min
79: Sick of Cooking? We've Got You Covered with Wendy Lopez, MS, RDN & Jessica Jones, MS, RDN
If you are sick of cooking, we’ve got you covered with today’s show. Since March, I’ve been cooking up a storm, and I’ve only been out to eat twice, which is a big deal for me. Maybe quarantine cooking has you frustrated, uninspired, and tired of planning yet another family meal. This episode will give you lots of delicious, healthy ways to get quick, effortless meals on your family’s table night after night and day after day.    Joining me on today’s show are Jessica Jones and Wendy Lopez, fellow dietitians and founders of Food Heaven, an online resource for inclusive and accessible wellness. They also host the popular Food Heaven podcast, named by iTunes as a New & Noteworthy Podcast in 2016. Jess and Wendy are the co-authors of 28-Day Plant-Powered Health Reboot. They write a monthly food and nutrition column for Self magazine, and their Instagram page is a must-follow. Together, we’ve got mealtime hacks and speedy recipes designed to get you in and out of the kitchen quickly and without a single ounce of stress. You don’t want to miss Wendy’s “Avocado Tale of Woe;” I’m still laughing at her crazy story that explains why avocados are NOT her favorite food.    Show Highlights:   Get to know Jessica and Wendy, how their brand was born, and their podcast that focuses on healthy and sustainable strategies for living The reality of cooking in quarantine, then and now Best throw-together meals to use leftover vegetables, fresh vegetables, canned beans, etc.: quesadillas, pitas, salads Jessica’s favorite three-ingredient meals: pasta, marinara sauce, and cashews; frozen burrito (Trader Joe’s), avocado, and baby carrots; rice, black beans, and salsa Liz’s new four-ingredient favorite filling for tacos: chipotle salsa, ground beef, black beans, and shredded cheese The best prep ahead meals are one-pot/pan meals like soups, stews, and casseroles; Jessica’s favorite go-to site is Pinch of Yum for balanced, flavorful, and simple meal ideas Foods that are easy to prep ahead and freeze for later use: hard cheeses, tofu, pizza dough, and sauces like pesto and sofrito Why the neighborhood food swap is perfect for quarantine and the best practices to follow to stay safe A great idea to prepare and share with neighbors: stir fry with tofu, peppers, ginger, garlic, sesame oil, and soy sauce Why pre-made meals can preserve your mental sanity, make life easier and less stressful, and still be nutritious and delicious Jessica’s meal kit experience takeaways, including why she loves the many options and how she found favorites like ramen noodle stir-fry and sloppy joe varieties Mental health hacks to keep from stressing out about preparing meals Final words of advice: “Take it one day--or one hour--at a time. Don’t pressure yourself to keep going when you need a break. Don’t try to be perfect.”   Resources:   Recipes and topics discussed on the show:   No-Knead Focaccia from Basically:   No-Knead bread - Mark Bittman:   3 Ingredient Creamy Tomato Shells from Pinch of Yum:   Self Magazine articles from Wendy and Jess:   - 5 Ways to Make Sure You Eat When You're Sick of Cooking and Burned Out By Daily Life:   - 9 Quick Meals I’m Throwing Together Lately Because Cooking During the Pandemic Is a Scam. 3 Ingredient Meals:   Food Prep show episode with Toby Amidor, MS, RDN:   Want to learn more about Eritrean cuisine? Read about it here:   Almond Brownies from King Arthur:   Crispy Pan Pizza from King Arthur:   Find Wendy and Jess on the web:   Food Heaven Podcast:   Food Heaven on Social Media: Instagram Facebook Twitter 28-Day Plant-Powered Health Reboot by Jessica Jones and Wendy Lopez  
Jul 24
56 min
78: Diet, Immunity, and Covid-19 with Anthony Thomas, PhD
On today’s Liz's Healthy Table podcast, we’re talking about foods, nutrition, and dietary supplements that support a healthy immune system. What does science say about vitamins D, C, A, and E? What about zinc? Why is a diet rich in fruits and vegetables more important now than ever as we deal with a global pandemic? And why are the elderly at greater risk for nutritional deficiencies? Join me as we dive into these topics and more, including why you’ll never hear me claim that anything can "boost" your immune system. (I prefer the term, "support.") Anthony Thomas, Ph.D., is a Nutrition Researcher and Director of Scientific Affairs at Jarrow Formulas in Los Angeles. Anthony evaluates research for ingredient use in dietary supplement formulations, including dosing and usage recommendations to reflect scientifically supported benefits. He has authored and co-authored multiple published peer-reviewed scientific manuscripts and served as peer reviewer with relevant expertise in the field of nutrition and metabolism for multiple scientific journals.  Anthony is an avid user of dietary supplements, but he believes strongly that diet and physical activity come first. You may remember Anthony from last year’s two-part series on probiotics. If you scroll down, you'll find those links.  Show Highlights: Updates on Anthony’s family, which includes a new baby girl To put diet and immunity in perspective, Anthony doesn’t use the phrase “boost immunity,” but thinks of diet and supplements as things that reinforce and prime immunity How macronutrients and micronutrients are the building blocks for cellular function With Anthony’s “food first” approach, nutrition supplements are one tool to support immunity and overall health Other lifestyle factors that affect immunity include stress management, sleep, and physical activity The role of a healthy immune system and how it relates to COVID-19 Why the elderly and people who suffer from obesity tend to have higher rates of nutrient deficiency, and may be more susceptible to COVID-19 How to get more calcium, vitamin D, and zinc into your diet Why eating for immunity is not an “all-or-nothing” proposition (a weekend cheat meal won’t blow it for you!) Protein’s role in a healthy immune system How fruits and vegetables (and vitamins A and C) are critical for fighting infections Anthony’s thoughts on the role of probiotics in immune function The scoop on turmeric, garlic, and ginger as they relate to immunity Why elderberry and mushroom supplements could be important during times of higher stress and vulnerability Why Anthony says everyone could benefit from taking vitamin D supplements The benefits of zinc supplementation The supplements that Anthony takes every day or every other day: vitamin D, vitamin C, zinc, and probiotics Takeaways we’ve learned from the global pandemic: “We weren’t well-prepared, but we can learn and be better prepared for the next one with our diet and strategic supplementation.” A final question: Does a healthy immune system reduce the risk of catching COVID-19 or improve our outcome?    
Jul 1
51 min
77: Cooking with Beans with Joe Yonan
They are healthy, nutrition-packed, and can be the building blocks to some pretty delicious, yet hearty meals. There is perhaps no food quite so convenient, versatile, and humble--finding a home in even the tightest of food budgets. What is this miracle food of which we speak? Beans! They come in so many different varieties, and the meal possibilities are endless.
Jun 10
54 min
76:  Kitchen Conversations During Quarantine with  Amber Pankonin, David Orozco, and Melissa Joy Dobbins
I thought it would be fun to hear from three fellow dietitians and podcast friends about navigating the day-to-day grocery shopping and cooking during quarantine. I know that my shopping and cooking habits have changed, and I’ve become a lot more organized about meal planning, which isn’t typical for me. We all need a little inspiration during these days, and I think you’ll enjoy today’s episode with my three special guests.
May 27
38 min
75: Heather Englund: Self-Care for Body & Mind
Just in time for Mother’s Day, let’s all take a deep breath together and celebrate the hard work we do every day taking care of our families … by taking care of ourselves. Today’s show features self-care strategies and “you” time. Together with my guest, Heather Englund from Fit Mama Real Food, we’ll explore things like food and hydration, mindful movement and outdoor time, and fun, laughter and gratitude. Self care is important for the health of your body and your mind. Heather Englund is a self-care guru and fellow podcaster. She’s the face and voice behind the food and healthy living website, Fit Mama Real Food. On her blog, podcast, and website, she shares recipes for the entire family, tips for bringing kids into the kitchen, and quick and effective home workouts--all to help you feel and live your healthiest, happiest, and best life. Heather and I met through email and connected over our love of podcasts. In today’s episode, Heather shares self-care strategies to help us carve out that essential time for ourselves.    Show Highlights:   Get to know Heather: she’s a mom of four young kids, makes her home in the state of Washington, and is a fitness instructor, blogger, and podcaster Why Heather wakes up early to get it all done and steal a few kid-free moments Eight strategies for carving out time for self-care: Nourishing food--You will feel better and more energized if you fuel yourself with good food. Meal planning--It cuts down on food waste and takes stress away. Heather shares how she makes Banana Custard Oatmeal and Homemade Flaxseed Granola for her family. Moments of quiet--You have to be intentional about stopping and being quiet. Take a solo walk and find ways to pause to breathe and be present. Hydration--Water is good for your health and affects your energy level. Add in fruits and flavors to make it fancy! Laughter and fun--It really is like medicine for your soul. Tell jokes, play games, and don’t be so serious about life. Gratitude--Think about what you’re grateful for and how you are blessed with big things and little things. Be more positive. Outside time--Vitamin D from the sunshine is good for your health and immunity. Even a few minutes of sunshine and fresh air can improve your quality of life. Mindful movement--Take a walk. Find an exercise that you enjoy to get the maximum physical and emotional benefits. Get the kids involved, and remember, if you can’t commit to long workouts, that every single minute still counts!   Resources:   Banana Custard Oatmeal recipe   Meal Planning Mamas Meal Planner:  A 52-week meal planner and favorite recipe keeper.  Includes step-by-step meal planning + meal prep instructions to simplify your meals.   Hemp Granola recipe   8 Minute Get-Energized Yoga Workout with Heather   5 minute fitness challenge on YouTube   YouTube channel with more workouts + recipes   Fit Mama Real Food: Instagram Twitter Facebook YouTube Pinterest     Liz Weiss, MS, RDNFood & Nutrition Blogger, Podcast Host, Author, Speaker, Spokesperson Author, Color, Cook, Eat! coloring book series Website: Liz's Healthy Table Listen to my Podcast Read my Blog Media Excellence Award winner - Academy of Nutrition & Dietetics 
May 6
57 min
74: Grocery Shopping, Food Safety, and Take Out in the Age of COVID-19 with Hilary Thesmar, PhD, RD
Join me on this week’s podcast as I clear up the confusion about the safest and most efficient way to grocery shop, food safety and coronavirus, and restaurant take-out in the age of COVID-19. My guest is Hilary Thesmar, PhD, RD, Chief Food and Product Safety Officer and Senior VP of Food Safety Programs for the Food Marketing Institute (FMI). Hilary is a registered dietitian with a master’s degree in Human Nutrition and a Ph.D. in Food Technology. Wait until you hear her advice on how to handle your groceries when you get home from the supermarket, why it’s OK to order and eat take-out from your favorite restaurants, and how the supply chain is adapting to the distribution of things like milk, eggs, and toilet paper to the supermarket.  Show Highlights: Get to know Hilary, her work at FMI, her family, and her dog A recent survey’s findings about grocery shopping habits during the pandemic. How people have changed their shopping habits Why people worry about finding groceries and supplies that they need How the supply and demand principle affects our resources during a pandemic Why we can’t find toilet paper at the store Why farmers are having to dump their milk Procedures to follow for food safety in the middle of COVID-19, including employee health, cleaning and sanitation policies, and social distancing rules What to do with your groceries when you get home from the supermarket Why water is the best way to clean your fruits and vegetables Why we need to be smart in our shopping practices The increase in food assistance programs and their benefits Why it’s OK and safe to order take-out meals from your favorite restaurants Hilary’s home-cooking food philosophy during the pandemic   Resources: Grilled cabbage from Liz’s website Podcast Posse COLOR, COOK, LEARN 26-Day Challenge Sign up here:
Apr 15
37 min
Load more