Holistic Health Strategies for Moms | Dietary Supplements, Vaccines, Natural Remedies, Healthy Recipes

33 - Are You Heating Yourself to Death? The Truth About Microwaves Part 1

Hi Mamas!
Have you ever wondered if your microwave is zapping the nutrients right out of your food? Or maybe you’ve heard whispers that it creates dangerous radiation? Let’s bust some myths and uncover the truth about this kitchen staple!
In this episode, we take a trip back to 1946, when Percy Spencer accidentally melted a candy bar in his pocket and changed home cooking forever. We’ll break down how microwaves work (hint: it’s all about wiggling water molecules!), what the research really says about nutrient loss, and whether you should be worried about free radicals. Spoiler: your food isn’t turning radioactive.
With studies, science, and a little bit of common sense, we’ll separate fact from fiction and help you feel confident about hitting that “start” button. Plus, I share some surprising ways microwaves might actually preserve nutrients better than other cooking methods. Tune in, and let’s dig into the truth about microwaves—no tin foil hats required!
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Sources:
 
[1]Tang J. Unlocking Potentials of Microwaves for Food Safety and Quality. J Food Sci. 2015;80(8):E1776-E1793. doi:10.1111/1750-3841.12959
[2] Fan, Daming & Hu, Bo & Lin, L.-F & Huang, L.-L & Wang, M.-F & Zhao, J.-X & Zhang, Hao. (2016). Rice protein radicals: Growth and stability under microwave treatment. RSC Advances. 6. 97825-97831. 10.1039/c6ra15402f.
[3] Ajayi, Folasade & Afolabi, Rufus & Chukwudozie, Ndudi & Osuntoki, Akinniyi. (2014). Consumption of Microwaved Food induces Oxidative Stress in the Liver and Brain of Sprague-Dawley Rats. IOSR Journal of Environmental Science, Toxicology and Food Technology. 8. 21-24. 10.9790/2402-08712124.
[4]Cross GA, Fung DY. The effect of microwaves on nutrient value of foods. Crit Rev Food Sci Nutr. 1982;16(4):355-381. doi:10.1080/10408398209527340
[5]Jiménez-Monreal AM, García-Diz L, Martínez-Tomé M, Mariscal M, Murcia MA. Influence of cooking methods on antioxidant activity of vegetables. J Food Sci. 2009;74(3):H97-H103. doi:10.1111/j.1750-3841.2009.01091.x
[6]Miglio C, Chiavaro E, Visconti A, Fogliano V, Pellegrini N. Effects of different cooking methods on nutritional and physicochemical characteristics of selected vegetables. J Agric Food Chem. 2008;56(1):139-147. doi:10.1021/jf072304b
[7]Veronica Dewanto, Xianzhong Wu, Kafui K. Adom, and Rui Hai Liu. Thermal Processing Enhances the Nutritional Value of Tomatoes by Increasing Total Antioxident Activity. Journal of Agricultural and Food Chemistry 2002 50 (10), 3010-3014, DOI: 10.1021/jf0115589
[8]Phenolic compound contents in edible part of broccoli inflorescences after domestic cooking,' by F. Vallejo, F. A. Tomás-Barberán and C. García-Viguera was published in the Journal of the Science of Food and Agriculture (2003) 83:1511-1516
[9]Villa-Rodriguez JA, Palafox-Carlos H, Yahia EM, Ayala-Zavala JF, Gonzalez-Aguilar GA. Maintaining antioxidant potential of fresh fruits and vegetables after harvest. Crit Rev Food Sci Nutr. 2015;55(6):806-822. doi:10.1080/10408398.2012.685631
[10]Wu X, Zhao Y, Haytowitz DB, Chen P, Pehrsson PR. Effects of domestic cooking on flavonoids in broccoli and calculation of retention factors. Heliyon. 2019;5(3):e01310. Published 2019 Mar 7. doi:10.1016/j.heliyon.2019.e01310
[11] Ulla Kidmose & Karl Kaack (1999) Changes in Texture and Nutritional Quality of Green Asparagus Spears (Asparagus officinalis L.) during Microwave Blanching and Cryogenic Freezing, Acta Agriculturae Scandinavica, Section B — Soil & Plant Science, 49:2, 110-116, DOI: 10.1080/09064719950135623
[12]López-Berenguer C, Carvajal M, Moreno DA, García-Viguera C. Effects of microwave cooking conditions on bioactive compounds present in broccoli inflorescences. J Agric Food Chem. 2007;55(24):10001-10007. doi:10.1021/jf071680t
[13]Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on health-promoting compounds of broccoli. J Zhejiang Univ Sci B. 2009;10(8):580-588. doi:10.1631/jzus.B0920051
[14]Zeng, C. (2013), "Effects of different cooking methods on the vitamin C content of selected vegetables", Nutrition & Food Science, Vol. 43 No. 5, pp. 438-443. https://doi.org/10.1108/NFS-11-2012-0123

32 - Tired of Arguing About Health? The Secret to Making Informed Health Decisions

Hi Mama!
Today, we’re tackling the pressure to justify your health decisions to others. It’s easy to feel like you need all the right answers to explain yourself, but the truth is—you don’t owe anyone an explanation. No matter how much research you’ve done, some people just won’t understand, and that’s okay.
Rather than getting caught up in debates or feeling like you have to defend your choices, this episode encourages a different approach. We talk about the power of confidence, the importance of curiosity, and how to navigate conversations without feeling overwhelmed. You don’t have to prove you’re right—your decisions stand on their own.
So, if you’ve ever struggled with feeling the need to explain yourself, this episode is for you. Tune in for encouragement, practical advice, and a reminder that you are fully capable of making the best choices for you and your family—no justification required!
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31 - Struggling with Mental Health? The Powerful Connection Between Nutrition and Behavior with Special Guest Elizabeth Taylor-McClure

Hey Mama! 
This is a power-packed episode that I know you will love! 
In today’s episode, I sat down with licensed professional counselor Elizabeth Taylor-McClure, who’s been helping people navigate mental health since 2007.
She takes a holistic approach, looking beyond quick-fix solutions to understand the root causes of anxiety, depression, and behavioral issues—because let’s be real, slapping a Band-Aid on a deeper wound just doesn’t work.
We dive into how nutrition impacts mental health (spoiler: what you eat really matters!), why Western medicine often misses the bigger picture, and how small lifestyle changes can make a huge difference.
We also chat about the hidden connection between anxiety and physical health—think gut issues, autoimmune disorders, and hormone imbalances—and simple steps to break the stress cycle.
If you’ve ever felt overwhelmed, stuck in anxiety loops, or wondered if there’s a deeper reason behind your mental health struggles, this episode is for you. Plus, don’t miss out on a super practical breathing technique that can help you calm your nervous system in minutes!
Tune in now and start healing from the inside out. 🎧✨
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Connect with Elizabeth:Website: Wavesofchangestl.comInstagram: @counselingwavesofchangeFacebook: Waves Of Change Counseling
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Schedule your Health Resources Research Coaching Call here.  
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30 - 3 Myths About Food That Are Keeping Your Body From the Nutrients it Needs

Welcome back, Mama’s!
Today, we're tackling three common food myths that might be standing in the way of your best health. With so much conflicting advice out there, it’s easy to get lost in the noise, but the key to sustainable nutrition isn’t restriction — it’s balance.
We’ll break down some of the biggest misconceptions about food and why a well-rounded approach is the way to go. Whether it’s debunking the idea of "superfoods," navigating the organic vs. non-organic debate, or rethinking carbs, today we’re bringing clarity and freedom to your eating habits.
Food should be enjoyable, not stressful! If you’re ready to shift your mindset and build a sustainable way of eating, check out the links in the show notes for coaching and resources. 
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Sources used:
https://www.ams.usda.gov/rules-regulations/organic/national-list
https://www.sciencedirect.com/science/article/abs/pii/S0278691512006394
https://www.ewg.org/foodnews/methodology.php
https://www.science20.com/agricultural_realism/how_wrong_latest_dirty_dozen_list-112342
Hardy K, Brand-Miller J, Brown K, Thomas M, Copeland L. “The Importance of Dietary Carbohydrate in Human Evolution.” The Quarterly Review of Biology 2015;90(3):25I
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29 - Frustrated with Your Doctor? 3 Reasons to Fire Them Now

Hey Mama,
Ever feel like your doctor is calling all the shots without really listening to you? In this episode, we’re flipping the script and reminding you that you are a healthcare consumer and your doctor works for you. It’s time to take charge of your health and ensure your medical team works in your best interest.
We’ll chat about the importance of finding a doctor who listens, respects your concerns, and backs up their advice with real evidence — not just guidelines or industry norms. If they’re dismissive, condescending, or unwilling to collaborate, it might be time to move on. After all, your health is too important to leave in the hands of someone who doesn’t see you as an active participant in your own care.
So grab your favorite drink, get comfy, and let’s dive into what it means to advocate for yourself in the doctor’s office. Because at the end of the day, you’re the one living in your body, and you deserve the best care possible!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Step 1: Schedule your FREE 15-minute consult here:  https://www.heatherbedard.com/contact-8 
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28 - How Veggies are Killing You! The Truth About Eating Plants

Hi Mama!
The first time I heard someone say that vegetables are dangerous, I laughed. Surely, this was a fad that would vanish in five minutes, right? Well… here we are, and the idea is still making the rounds, especially in the carnivore diet world. But is there any truth to it? Should you be side-eyeing your salad?
In this episode, we’re diving into the claims that plants contain toxic compounds that harm your health. We’ll break down what’s real, what’s exaggerated, and why eating four cups of broccoli every three hours is (thankfully) not a real concern. 
From sulforaphane in broccoli to lectins in beans and oxalates in spinach, we’re looking at the big picture — because nutrients don’t exist in isolation, and your body is pretty amazing at handling what you eat.
So, before you banish veggies from your plate, join me for a well-rounded, science-backed chat. Because spoiler alert: your kale smoothie is not out to get you.
🎧 Hit play and let’s dig in!
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Sources mentioned:
Su X, Jiang X, Meng L, Dong X, Shen Y, Xin Y. Anticancer Activity of Sulforaphane: The Epigenetic Mechanisms and the Nrf2 Signaling Pathway. Oxid Med Cell Longev. 2018;2018:5438179. Published 2018 Jun 6. doi:10.1155/2018/5438179
Shapiro TA, Fahey JW, Dinkova-Kostova AT, et al. Safety, tolerance, and metabolism of broccoli sprout glucosinolates and isothiocyanates: a clinical phase I study. Nutr Cancer. 2006;55(1):53-62. doi:10.1207/s15327914nc5501_7
Cornblatt BS, Ye L, Dinkova-Kostova AT, et al. Preclinical and clinical evaluation of sulforaphane for chemoprevention in the breast. Carcinogenesis. 2007;28(7):1485-1490. doi:10.1093/carcin/bgm049
Ryder SD, Jacyna MR, Levi AJ, Rizzo PM, Rhodes JM. Peanut ingestion increases rectal proliferation in individuals with mucosal expression of peanut lectin receptor: study. American Gastroenterological Association. 1997 July 25; doi.org/10.1016/S0016-5085(98)70631-6
Pires AF, Marques GFO, Alencar NMN, et al. Inhibitory effect of Lonchocarpus araripensis lectin in rat acute models of inflammation. An Acad Bras Cienc. 2019;91(2):e20180991. Published 2019 Jun 19. doi:10.1590/0001-3765201920180991
Hartman TJ, Albert PS, Zhang Z, et al. Consumption of a legume-enriched, low-glycemic index diet is associated with biomarkers of insulin resistance and inflammation among men at risk for colorectal cancer. J Nutr. 2010;140(1):60-67. doi:10.3945/jn.109.114249
Vojdani A, Afar D, Vojdani E. Reaction of Lectin-Specific Antibody with Human Tissue: Possible Contributions to Autoimmunity. J Immunol Res. 2020;2020:1438957. Published 2020 Feb 11. doi:10.1155/2020/1438957
Taylor EN, Fung TT, Curhan GC. DASH-style diet associates with reduced risk for kidney stones. J Am Soc Nephrol. 2009;20(10):2253-2259. doi:10.1681/ASN.2009030276
Zhuo D, Li M, Cheng L, Zhang J, Huang H, Yao Y. A Study of Diet and Lifestyle and the Risk of Urolithiasis in 1,519 Patients in Southern China. Med Sci Monit. 2019;25:4217-4224. Published 2019 Jun 6. doi:10.12659/MSM.916703
Breslau NA, Brinkley L, Hill KD, Pak CY. Relationship of animal protein-rich diet to kidney stone formation and calcium metabolism. J Clin Endocrinol Metab. 1988;66(1):140-146. doi:10.1210/jcem-66-1-140
Yahfoufi N, Alsadi N, Jambi M, Matar C. The Immunomodulatory and Anti-Inflammatory Role of Polyphenols. Nutrients. 2018;10(11):1618. Published 2018 Nov 2. doi:10.3390/nu10111618
Ozdal T, Sela DA, Xiao J, Boyacioglu D, Chen F, Capanoglu E. The Reciprocal Interactions between Polyphenols and Gut Microbiota and Effects on Bioaccessibility. Nutrients. 2016;8(2):78. Published 2016 Feb 6. doi:10.3390/nu8020078
Westfall S, Pasinetti GM. The Gut Microbiota Links Dietary Polyphenols With Management of Psychiatric Mood Disorders. Front Neurosci. 2019;13:1196. Published 2019 Nov 5. doi:10.3389/fnins.2019.01196
Petroski W, Minich DM. Is There Such a Thing as "Anti-Nutrients"? A Narrative Review of Perceived Problematic Plant Compounds. Nutrients. 2020;12(10):2929. Published 2020 Sep 24. doi:10.3390/nu12102929
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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27 - 5 Reasons Why You Need to Know More Than Your Doctor and Why Apathy Could Cost You Your Life

Hi Mamas!
Today’s episode is on a topic that I’m very passionate about - the healthcare system and how it works.
In this episode, I’m sharing why taking control of your health and knowing more than your doctor is so important. As a regular mom with no medical background, I had to learn how to question the system, do my own research, and make informed decisions for myself and my family.
We’re unpacking some surprising truths about how the healthcare system works, like the limited nutrition training doctors receive, how insurance companies incentivize certain treatments, and why it’s okay to question recommendations. I even share some eye-opening insights about where doctors get their information (hint: it’s not always as thorough as you’d hope).
This episode isn’t about ditching your doctor—it’s about being an empowered partner in your health journey. Tune in, and let’s explore how you can take charge of your care and find the truth that works for you.
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
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Sources Mentioned
Adams, Kelly M. MPH, RD; Kohlmeier, Martin MD; Zeisel, Steven H. MD, PhD. Nutrition Education in U.S. Medical Schools: Latest Update of a National Survey. Academic Medicine 85(9):p 1537-1542, September 2010. | DOI: 10.1097/ACM.0b013e3181eab71b
https://www.medscape.com/viewarticle/997218#vp_3
https://veradigm.com/veradigm-news/improve-hedis-scores/
https://assets.contenthub.wolterskluwer.com/api/public/content/95c90081b93b4209bd77c3a1dc31e3db
https://providers.anthem.com/docs/gpp/KY_CAID_PU_Age5COVID19Vaccine6Months.pdf?v=20220725184
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26 - The Secrets to Getting Your Partner Onboard with Your New Healthy Lifestyle with Special Guest Justin Bedard

Hi Mama!
I have such a special treat for you in this episode!
I asked my husband, Justin, to come on the show because I hear from so many of you that one of the biggest challenges in making health changes— whether for yourself or your kids — is getting your spouse on board. 
One of our first bonding moments (before we were even dating) was tackling a 30-day no-sugar challenge together. Romantic, right? We may have broken that streak with the most indulgent brownie sundae ever, but hey, balance! 
In this episode, we talk about what it’s like when one spouse is more health-conscious than the other, how our perspectives have changed over time, and the ways we communicate (without judgment!) when making decisions for our family. 
From early marriage boiled-chicken dinners (no seasoning allowed!) to finding a flexible, balanced approach, we cover it all—including some of the more ahem heated debates, like our very first conversation about vaccines when I was pregnant.
If you and your partner have ever butted heads over food, fitness, or family health choices, this episode is for you. We’re sharing what’s worked for us, the mindset shifts that helped us grow, and how curiosity, open-mindedness, and a little humor can go a long way in navigating these conversations. Let’s dive in!
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
 
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Step 1: Schedule your FREE 15-minute consult here:  https://www.heatherbedard.com/contact-8 
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25 - 5 Reasons Perfectionism in Healthcare is Dangerous and What You Need to Know to Be Free

Hey friends! 👋
This episode is a real heart-to-heart convo with me, so grab a cup of tea, your comfiest blanket, and settle in. Today, I’m coming clean about something that has definitely been a sneaky little troublemaker in my life— perfectionism.
I’ve been a recovering perfectionist in many areas, but I never expected it to creep into my personal health journey. Spoiler alert: it did. 
We’re talking about five ways perfectionism impacts our health and why it’s so dangerous — but don’t worry, I’m also sharing the tips and truths that have helped me find peace.
The bottom line? You’re on a journey. It’s not about getting it right all the time; it’s about growing in wisdom and learning to ditch the impossible standards. Let’s trade perfectionism for freedom, joy, and grace—one step at a time.
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health related confidence boost.
 
Want to work together?
Step 1: Schedule your FREE 15-minute consult here:  https://www.heatherbedard.com/contact-8 
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24 - 3 Truths About Adrenal Fatigue and What Your Natural Medicine Doctor isn't Telling You

Hey Mama! 
In this episode, I discuss adrenal fatigue, a term that is often used in alternative health but is frequently misunderstood. 
Actual adrenal fatigue, or Addison’s disease, is incredibly rare, and much of what’s being diagnosed as “adrenal fatigue” is likely something far less severe—or a completely different issue altogether.
Misdiagnoses, unreliable saliva tests, and symptom lists that apply to everyone can leave you chasing solutions that may not address the root cause of your fatigue.
Instead of jumping on the supplement bandwagon, I encourage you to step back and ask yourself the tough questions: Are your priorities in order? Are you taking care of your diet, sleep, and stress levels? 
Sometimes, the answers are more straightforward than we think, and real change comes from addressing lifestyle habits rather than relying on trendy diagnoses. 
If you feel stuck, don’t hesitate to seek professional help—go in armed with curiosity and a commitment to digging deeper. This episode is about empowering you to take charge of your health sustainably.
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Loved this episode? Please leave a review to help us reach more mamas like you! Or, share this episode with a friend who could use a little health-related confidence boost.
Want to work together?
Step 1: Schedule your FREE 15-minute consult here:  https://www.heatherbedard.com/contact-8 
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