The Scoop Podcast

The Scoop Podcast Welcome to The Scoop – your go-to podcast for straightforward nutrition advice, one scoop at a time! Whether you'r

Hosted by Rachel, a dietitian, wife, and busy mom of two, this show is all about making small, healthy changes that can lead to big results.

10/31/2025

I hate to say it, but cold cuts aren’t the healthiest choice... 🥪🚫

They’re processed meats, and eating too much can increase health risks over time. Try swapping them for baked chicken or fresh protein instead. And don’t worry ,  a little here and there is fine, just keep it in moderation.

10/30/2025

Only one-third of women get enough omega-3s, essential for hormones, mood, and inflammation!

Eat more salmon, mackerel, flax, chia, or walnuts, and consider a quality fish oil or algae supplement to fill the gap. 🐟💪

10/29/2025

Worried that soy might mess with your hormones? 🌱

Research shows that whole soy foods like tofu, edamame, and roasted soy nuts don’t disrupt hormones for most women. In fact, moderate soy can actually support hormone balance while adding plant-based protein to your diet. 💪

Everyone is different, so f you are ever concerned, speak with your healthcare professional or registered dietitian for personalized goals. 🌱

10/28/2025

Seed oils are getting such flack.

They’re not the villain that some people make them out to be - but how you use them matters. Eating a lot of fried foods and processed foods? Not the best. (But not just because of the oils - there are so many ingredients in processed foods that aren’t good for us).

And in fact, research shows that swapping some saturated fat (like butter or other animal fats) for unsaturated fats from oils can actually support your health. 

Balance your omega-6s with omega-3s from fish, flax, and chia, and cut back on fried and processed foods. 🐟🥗
 
Watch my new episode The Truth About Seed Oils, through the link in my bio!

10/27/2025

One drink can raise your risk of chronic disease by up to 26%, and yes, it’s soda!🥤⚠️

It’s fine in moderation, but daily soda adds up fast with sugar and additives your body doesn’t need. Try swapping it out a few days a week for sparkling water with fruit, a squeeze of lemon, or even a low-sugar probiotic drink.

10/26/2025

Most people don’t get enough omega-3s, and they’re vital for heart, brain, and overall health. 🐟

Fatty fish like salmon, mackerel, and sardines are the best sources, while chia seeds, walnuts, and flax offer plant-based options (though they’re not used as efficiently by the body).

If you’re not getting enough from food, consider adding a quality fish oil or algae-based supplement to help support your omega-3 needs.

10/25/2025

Ladies, if you’re over 40, protein matters more than ever. 💪

As estrogen drops, so does muscle mass, which can slow your metabolism and impact bone health. Pairing enough protein (1–1.2g per kg of body weight) with strength training helps protect both.

Stay strong, nourish your muscles, and support your bones, your future self will thank you. 🌿

10/24/2025

Seed oils like soybean, corn, and canola often get a bad rap, but here’s the truth...

The key is in the ratio: Getting enough omega-3s from foods like salmon, sardines, ground flax, chia seeds, and walnuts helps keep omega-6s in balance, inflammation in check, and supports overall wellness. 🐟

Watch my new episode The Truth About Seed Oils, dropping today at 5PM EST through the link in bio!

10/23/2025

Hydration can do more than quench your thirst, for some people, it can help curb cravings too. 💧

Mild dehydration is often mistaken for hunger, leading you to eat when your body really just needs fluids. Sometimes all your body needs is a good drink, not another bite. 🥤🌿

✨Check in with your body: Place your hand on your stomach, close your eyes, and ask yourself “Am I physically hungry? Are these cravings? or do I need more fluids right now?”

10/22/2025

Carbs (as part of a balanced diet) don’t cause weight gain... extra calories do. 🍞

Yes, a few extra carbs can make the scale jump fast, but that’s mostly water weight, not fat. And fruit? It’s definitely not the enemy, it’s full of fiber, water, and nutrients that support long-term health. 🌿💪

Watch my new episode “Carbs Made Simple” now through the link in bio!

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