Nutrition for Noobs is your go-to podcast for plant-based eating, beginners’ nutrition tips, and real-food advice you can actually use. Hosted by nutrition expert Michelle Pierce Hamilton and self-proclaimed food rookie Kevin Harries, this biweekly show breaks down the world of holistic nutrition and makes nutrition science easy to understand, with plenty of laughs along the way.Each episode dives into a single nutrition topic and unpacks the facts behind it. From anti-inflammatory seeds, collagen, bone broth, and emulsifiers to salt, healthy pantry staples, and the benefits of whole-food and plant-forward diets, you’ll get nutrition science explained in a way that’s clear, practical, and refreshingly down-to-earth.Michelle, a Registered Holistic Nutritionist, turns complex research into simple strategies for better eating, while Kevin asks the real questions beginners want answered, plus a few dad jokes no one asked for.Whether you&#39;re exploring gut health, supporting chronic conditions, navigating aging, or just trying to eat more real, whole foods, you’ll finish each episode informed, inspired, and ready to try something new in the kitchen.Listen wherever you get your favourite podcasts, hit subscribe, and enjoy real-food nutrition talk that’s supportive, non-judgmental, and genuinely fun.Contact the show at hello@nutritionfornoobs.com or join the community on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs).

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Why do some nutrition messages seem to be everywhere while others struggle to be heard?Michelle and Kevin unpack the powerful marketing systems that influence what we believe about food.They explore agricultural checkoff programs and levies, government-supported marketing, industry-funded research, and why the loudest nutrition messages aren&#39;t always the most evidence-based.Along the way, they discuss the importance of reading research critically, supporting farmers while evolving our food systems, and becoming more aware of the forces shaping our everyday food choices.Have a question for Michelle? Get in touch at hello@nutritionfornoobs.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 76 - Who's Really Shaping Your Food Choices? The Hidden Money Behind Nutrition Messaging

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Is weight loss really just a matter of &#34;calories in, calories out&#34;? Listen as Michelle and Kevin dive into two landmark nutrition studies that challenge one of the most common beliefs about weight management.They explore where calorie counting came from, why ultra-processed foods make us eat more without realizing it, and how food quality influences hunger, metabolism, and long-term success. Along the way, they unpack the fascinating history of calories, from steam engines to modern nutrition science, and explain why whole foods make healthy eating easier, even when calories are the same.Have a question for Michelle? Get in touch at hello@nutritionfornoobs.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 75 - Do Calories Really Matter? What the Science Says About Processed Foods and Weight Loss

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The Netherlands has updated its national dietary guidelines, and they may be among the most progressive in the world.In this Summer Short, Michelle and Kevin explore the country&#39;s newly revised &#34;Wheel of Five,&#34; which places greater emphasis on plant-based eating, provides clear weekly food targets, and considers both personal health and environmental sustainability.From reducing red and processed meat to increasing legumes and offering practical tools like government-supported food swaps and meal planning apps, the new guidance goes beyond simply telling people to &#34;eat healthier.&#34;Join us as we discuss what makes these recommendations so groundbreaking, how they compare with Canada&#39;s Food Guide, and why practical, measurable nutrition advice could help people make lasting changes.Have a question for Michelle? Get in touch at hello@nutritionfornoobs.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 74 - The Netherlands' New Food Guide: A Bold Step Toward Health and Sustainability

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Summer is all about simple, refreshing desserts that help you stay cool without turning on the oven.Kevin and Michelle share easy, crowd-pleasing recipes perfect for backyard gatherings, family barbecues, book clubs, and lazy summer evenings. Kevin walks listeners through his surprisingly elegant homemade mango sorbet: a vibrant, make-ahead dessert made with just a few simple ingredients and minimal effort. Michelle contributes her favourite tea popsicle ideas, including fruit teas, green teas, and refreshing hibiscus-based frozen treats.Along the way, the conversation explores creative variations, presentation tips, summer entertaining, and the surprising connection between food and travel as the hosts reminisce about hibiscus drinks in West Africa and favourite summer flavours.In this episode:<ul><li>A simple homemade mango sorbet recipe</li><li>How to create a smooth, freezer-friendly sorbet texture</li><li>Tea popsicle ideas for kids and adults</li><li>Using hibiscus tea, fruit teas, and green teas in frozen desserts</li><li>Easy make-ahead desserts for summer entertaining</li><li>Fun ways to elevate presentation with fresh fruit and herbs</li><li>Why simple seasonal ingredients often make the best desserts</li></ul>Whether you&#39;re hosting a garden party, looking for a healthier frozen treat, or simply searching for a delicious way to beat the heat, this episode is packed with easy ideas you&#39;ll want to make all summer long. Kevin&#39;s Mango Sorbet Recipe:<ul><li>1 bag frozen mango</li><li>¼ cup water (plus more if not blending)</li><li>¼ cup sugar or sweeter (optional)</li><li>1 tbsp lemon juice</li></ul>Put it all in a blender and mix until smooth (add extra water if needed). Put in a wide baking dish and place in freeze, stirring every hour to break up ice crystals. Garnish with whatever inspires you. Michelle&#39;s Tea Popsicle Recipe:Steep a fruit tea until very strong and syrupy. Add sweetener of your choice and pour into popsicle moulds. Drop in berries if desired. Freeze and enjoy. Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at hello@nutritionfornoobs.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 73 - Easy Summer Desserts: Mango Sorbet and Tea Popsicles for Hot Days

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Summer is peak produce season, and Michelle and Kevin are celebrating everything that makes local, seasonal food so special.From roadside farm stands and farmers&#39; markets to berry picking, apple orchards, and childhood memories of fresh-picked sweet corn, this episode explores the joy of reconnecting with where our food comes from. Michelle and Kevin discuss why seasonal fruits and vegetables often taste dramatically better than their out-of-season counterparts, how freshness can impact nutrient content, and why supporting local farmers benefits both communities and consumers.The conversation highlights some of Canada&#39;s best summer produce, including strawberries, cherries, peaches, melons, tomatoes, sweet corn, cucumbers, asparagus, peas, and more. Along the way, they share personal stories about gardening, family traditions, and helping children understand the connection between food and the land.In this episode, you&#39;ll learn:<ul><li>Why seasonal produce often has superior flavour and texture</li><li>How storage and transportation can affect certain nutrients</li><li>Which nutrients are most sensitive to time and handling</li><li>The benefits of buying from local farms and farmers&#39; markets</li><li>Why vine-ripened fruits and vegetables taste better</li><li>How to help kids build a stronger connection to food</li><li>Practical ways to enjoy more seasonal produce throughout the summer</li></ul> Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 72 - Why Seasonal Produce Tastes Better: The Benefits of Eating Local and In Season

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Michelle and Kevin explore the connection between nutrition, skin health and sun exposure.While sunscreen remains the most important tool for protecting your skin from UV damage, research suggests that a nutrient-rich diet can help improve your skin&#39;s natural resilience. Michelle explains how antioxidants, carotenoids, polyphenols, and other plant compounds found in fruits, vegetables, and whole foods may support skin health, reduce oxidative stress, and help the body recover from sun exposure.The conversation also examines the potential impact of ultra-processed foods on inflammation and skin aging, why &#34;eating the rainbow&#34; matters, and how a whole-food, plant-centered diet can benefit your skin from the inside out.In this episode, you&#39;ll learn:<ul><li>How nutrition supports skin health and resilience</li><li>The role of antioxidants, carotenoids, and polyphenols</li><li>Why fruits and vegetables may help reduce oxidative stress</li><li>The connection between processed foods, inflammation, and skin aging</li><li>Whether vitamin E supplements protect your skin</li><li>Why whole foods often outperform isolated supplements</li><li>How nutrition and sunscreen work together for better sun protection</li></ul> Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 71 - Can Nutrition Protect Your Skin? The Foods That Support Healthy Sun Exposure

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Summer is here, and so are the questions: Do people with darker skin need sunscreen? Is sunscreen safe? Are chemical sunscreens harmful? And what about mineral sunscreens?Michelle and Kevin separate sunscreen facts from fiction. Michelle shares a personal story about a severe sunburn during the Camino de Santiago and explains how her father&#39;s experience with skin cancer changed her perspective on sun safety.Together, they explore what the global scientific evidence says about sunscreen effectiveness, common concerns about chemical ingredients, the differences between chemical and mineral sunscreens, and why proper application matters more than most people realize. They also discuss reef-safe sunscreen, UV exposure risks in Canada, protective clothing, eye protection, and practical tips for staying safe in the sun.Topics covered:<ul><li>Does sunscreen really prevent skin cancer?</li><li>Do people with darker skin need sunscreen?</li><li>Chemical vs. mineral sunscreen</li><li>Ingredients to watch for on sunscreen labels</li><li>Reef-safe sunscreen and environmental concerns</li><li>Health Canada sun safety recommendations</li><li>UV protection for your eyes</li><li>Common sunscreen mistakes and how to avoid them</li></ul> Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 70 - Sunscreen Myths, Skin Cancer Risks and Safe Sun Exposure: What the Science Really Says

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Michelle shares key takeaways from the 7th Annual Canadian Plant-Based Nutrition and Health Conference, including powerful research on how diet impacts cancer risk, recovery, and overall health. From the role of fiber in satiety to the real-world benefits of a whole food, plant-based diet, this episode highlights how small, sustainable changes can make a big difference.You’ll also hear:<ul><li>Why up to 40% of cancer cases may be preventable through lifestyle choices</li><li>How plant-based eating can reduce risks for multiple cancers</li><li>The surprising truth about fiber vs. protein for fullness</li><li>Why willpower alone doesn’t work, and what actually does</li><li>How identity and values drive lasting behavior change</li></ul> Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 69 - Plant-Based Nutrition, Cancer Prevention and the Power of Fibre

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Perimenopause and menopause can feel confusing, overwhelming and often misunderstood. Michelle and Kevin welcome naturopathic doctor Dr Marianne Trevorrow for an in-depth, evidence-based conversation that cuts through the noise.They unpack what perimenopause and menopause actually are, how to recognize early (and often overlooked) symptoms, and why so many people don’t realize what’s happening until it disrupts their daily lives. Dr Trevorrow also breaks down the history and misconceptions around hormone therapy, including the lasting impact of the Women’s Health Initiative study, and explains what current research really says about safety and effectiveness.The conversation goes beyond hormones to explore the critical role of lifestyle medicine. From plant-forward nutrition and metabolic health to sleep, stress, strength training, and the realities of midlife demands, this episode offers practical insights for navigating this stage of life with clarity and confidence.You’ll also learn:<ul><li>Why hormone therapy isn’t one-size-fits-all</li><li>The difference between systemic and localized estrogen treatments</li><li>How to think about “on-label” vs. “off-label” therapies</li><li>Why weight gain, sleep disruption, and mood changes are so common</li><li>How diet, fiber, and movement can significantly impact symptoms</li><li>What to watch for with iron levels and nutrient absorption</li><li>How these changes can impact trans people differently</li></ul> Whether you’re experiencing symptoms yourself or supporting someone who is, this episode is a comprehensive, empowering primer on midlife health.<ul><li>Dr Marrianne Trevorrow&#39;s site: https://www.drmarianne.ca/</li></ul> Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 68 - Perimenopause and Menopause Demystified: Hormones, Lifestyle and What Actually Works (with Dr Marianne Trevorrow)

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In this refreshing pre-summer episode of Recipes for Noobs, Kevin and Michelle dive spoon-first into the world of gazpacho, with two wildly different takes on the classic chilled soup. Kevin brings the traditional tomato-forward “summer in a bowl” version packed with ripe farmer’s market tomatoes, garlic, cucumber, and fresh herbs, while Michelle counters with a surprisingly creamy and protein-rich pea gazpacho made from frozen peas and onions.Along the way, they chat about:<ul><li>Why gazpacho is the ultimate easy summer meal</li><li>How to make healthy eating simpler and more affordable</li><li>Raw vs. cooked vegetables for digestion and nutrition</li><li>The magic of garnishes and presentation</li><li>Sambal oelek, sourdough, and summer cooking shortcuts</li><li>Why a high-speed blender might be the MVP of your kitchen</li></ul> Plus: terrible soup jokes, pea puns, foodie banter, and enough “vibes” to fill a Vitamix.Whether you’re a seasoned home cook or a total kitchen noob, this episode delivers fast, flavorful recipes and plenty of laughs. Recipes:<h3>Michelle&#39;s Fresh Pea Gazpacho</h3><ul><li>3 cups frozen green peas (≈ 450 g)</li><li>1 small–medium onion (≈ 110 g), chopped (may sub 1/2 a large onion)</li><li>1 tsp oil (5 mL) [optional]</li><li>Water to cover (minimal caloric impact; may substitute 2 cups of vegetable broth topped up with water to cover the peas for added flavour)</li><li>Optional: add a tsp of Sambal Olek to add a slight note/dimension of spicy heat</li></ul> <ul><li>Heat the oil in a pan over medium heat (for oil free add 2-3 tbsp of water)</li><li>Add onion to the pan and cook until translucent (about 5 min)</li><li>Put cooked onion and peas into Vitamix (or other high speed blender) and cover with water and/or vegetable broth</li><li>Blend mixture, add salt/pepper to taste</li><li>Serve as a cold gazpacho in bowls as a main or serve smaller portions in small glasses as a ‘shooter’ for a starter or amuse bouche</li><li>Garnish with a couple of pea sprouts or other greens as desired for presentation</li></ul> <h3>Kevin&#39;s Summer Vibes Gazpacho</h3><ul><li>ripe tomatoes (they gotta be RIPE!!!!)</li><li>cucumber</li><li>garlic</li><li>red pepper</li><li>onion, if you want</li><li>crushed red chillies, if you&#39;re feeling spicy</li><li>old sourdough bread, if you&#39;re feeling carb-y</li></ul> <ul><li>Throw it all in a high-speed blender. Let the blender do its thing.</li><li>Garnish with whatever floats your boat (olive oil, balsamic vinegar, diced cucumber, watercress, you get the idea)</li></ul> Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 67 - Gazpacho Recipes War: Tomato Vibes vs Pea Power

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“Forever chemicals” (PFAS) are everywhere, but how concerned should you really be?Michelle and Kevin are joined by toxicologist Dr Deborah Keil to break down the science behind PFAS (per- and polyfluoroalkyl substances), a group of persistent chemicals found in water, food packaging, cookware and more.You’ll learn:<ul><li>What PFAS are and why they’re called “forever chemicals”</li><li>How these substances enter your body (hint: it’s not just water)</li><li>The real health risks, including immune system effects and impacts on vulnerable populations</li><li>Why almost everyone has PFAS in their blood, and what that actually means</li><li>Practical ways to reduce your exposure without panic</li><li>The role of nutrition and antioxidants in protecting your body</li></ul> This episode cuts through the fear and gives you clear, science-backed guidance on what matters most (and what doesn’t) when it comes to everyday chemical exposure. Links:Dr Deborah Keil: www.linkedin.com/in/deborahelainekeil2025Map of PFAS concentrations (for Canada): https://newsinteractives.cbc.ca/features/2025/pfas-canada-map/ Please subscribe and drop us a review: your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 66 - Forever Chemicals (PFAS): What’s in Your Water, Food and Body (And Should You Be Worried?) (with Dr Deborah Keil)

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Margarine might seem like an ordinary kitchen staple, but its history is anything but boring. A listener question sent Michelle down a surprising rabbit hole that includes government bans, dairy industry lobbying, smuggling across Canadian borders, and even a literal “colour war” over whether margarine could be yellow.What seems like a simple butter substitute has a surprisingly dramatic past. Margarine has sparked political fights, government bans, and even a black market. And just when it was celebrated as the healthier choice, science uncovered a twist that changed how we think about it entirely.So is margarine actually healthier than butter? Michelle breaks down the latest nutrition research, explains how modern margarines are made, and shares practical tips for choosing healthier spreads. As always, the real takeaway goes beyond a single ingredient: it’s about the overall quality of your diet.If you thought margarine was boring, think again.Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutrition4noobs.

Ep 65 - Margarine vs Butter: The Strange History Behind the Spread

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Michelle and Kevin sit down with radiation oncologist Dr Zahra Kassam to unpack one of the most important, and personal, topics in health: the relationship between nutrition and cancer.Dr Kassam is a radiation oncologist at the Stronach Regional Cancer Centre, Assistant Professor at the University of Toronto, co-founder of Plant-Based Canada, and co-author of Eating Plant-Based. With more than 30 years in medicine, she brings both clinical expertise and deep compassion to the conversation.Together, they explore:<ul><li>What the research really says about plant-based eating and cancer prevention</li><li>Major population studies like the Adventist Health Study and EPIC-Oxford Study</li><li>How nutrition may influence cancer treatment outcomes, including chemotherapy and immunotherapy response</li><li>The role of epigenetics, and why your genes are not your destiny</li><li>Lifestyle medicine’s six pillars and their impact on chronic disease</li><li>Why nutrition still isn’t central in most medical training</li><li>Practical ways patients can advocate for themselves</li><li>Simple, realistic strategies to “plant the seeds” for change</li></ul> Dr Kassam also shares insights into how planetary health, food systems, and cancer risk are deeply interconnected, including the work of the EAT-Lancet Commission and leaders like Dr Scott Stoll.Whether you’re looking to reduce your cancer risk, support someone undergoing treatment, or simply understand how food influences long-term health, this episode offers evidence-based guidance grounded in both science and empathy.As Dr Kassam reminds us: “There is no human activity that has a deeper impact on our health and our planet than what we eat. The power is on our plate.”Plant Based Canada links:<ul><li>http://www.plantbasedcanada.org</li><li>@plantbasedcanadaorg</li><li>https://www.linkedin.com/company/plant-based-canada-org/</li></ul> Dr Kassam&#39;s book:<ul><li>https://a.co/d/02oV3QTr</li></ul> Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutrition4noobs.

Ep 64 - Nutrition and Cancer: Prevention, Treatment and the Power of a Plant-Based Plate (with Dr Zahra Kassam)

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Grocery prices are up, budgets are tight, and consumers are more health-conscious than ever. So where does that leave us when it comes to organic produce, pesticide residues, and the popular “Dirty Dozen” list from the Environmental Working Group?Michelle and Kevin dig into the pros, cons, and context behind the Dirty Dozen and Clean 15 lists. Are strawberries really a toxic nightmare? Should you only buy organic? And what’s the real risk when it comes to pesticide residues in Canada and the U.S.?Michelle breaks down:<ul><li>What the Dirty Dozen and Clean 15 actually measure</li><li>Why affordability is shaping 2026 food trends</li><li>What critics (and universities like McGill University) say about how the data is interpreted</li><li>How much produce you’d actually have to eat to be at risk (spoiler: it’s a LOT)</li><li>Practical, evidence-based ways to wash produce properly</li><li>Whether frozen fruit might be just as good, or better, than fresh</li><li>Why avoiding fruits and vegetables out of fear may be the bigger health risk</li></ul> The big takeaway? Don’t let perfectionism (or scary headlines) stop you from eating your greens. Buy the best quality you can afford, wash your produce, consider growing your own if you can, and above all, practice food joy.Because at the end of the day, eating real food consistently matters more than obsessing over trace residues.EWG links:<ul><li>https://www.ewg.org/foodnews/dirty-dozen.php</li><li>https://www.ewg.org/foodnews/clean-fifteen.php</li></ul>Tower garden:<ul><li>https://ca.towergarden.com/#michelleplants</li></ul> Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook (https://www.facebook.com/nutrition4noobs) or Instagram (https://www.instagram.com/nutrition4noobs)

Ep 63 - Dirty Dozen or Don’t Sweat It? How to Manage Food Pesticides in a Pricey World

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Kevin and Michelle are feeling punchy after a long, dreary winter, and it shows. What starts as cold remedies (ginger, garlic, lemon, honey, and a serious kick of cayenne) turns into a fiery, flavour-packed conversation about one of Kevin’s favourite appetizers: Bang Bang Cauliflower.In this episode, Kevin walks through his easy, three-step recipe for crispy, spicy cauliflower bites made with maple syrup, sambal oelek, and panko, perfect for the air fryer or oven. Michelle shares her own buffalo cauliflower variation using chickpea flour and a powerhouse spice blend inspired by Dr Greger’s approach to plant-based nutrition.But this isn’t just about flavour. The duo dives into the science behind cruciferous (yes, Kevin’s favourite word) vegetables. From sulforaphane and sulfur-rich compounds to cancer risk reduction, cardiometabolic protection, and hormone support, they break down why cauliflower, broccoli, kale, and other brassicas deserve a regular spot on your plate, even if you think you “hate” them.You’ll also hear:<ul><li>Air fryer vs. oven experiments</li><li>How to sneak more veggies into kids’ diets (cauliflower sheep included)</li><li>Why lightly steaming may maximize health benefits</li><li>A listener-submitted dad joke (and a few truly questionable ones)</li></ul> Spicy food, nutrition science, vegetable art, and way too much enthusiasm for the word “cruciferous.” Just another day at Nutrition for Noobs.Eat your greens. Make them cruciferous. Maybe add some pistachio.-----Recipes:Bang Bang CauliflowerSauce: 1/2 cup mayo, 1/4 cup sambal oelek or sriracha, 2 tbsp maple syrupCauliflower: 1 head, chopped into floretsBatter: 3/4 cup flour, 1 tbsp sambal oelek, 1/2 cup cornstarch, 3/4 cup milk (of your choice), 2 tsp lemon juice or apple cider vinegar, 1/2 tsp each salt &amp; pepper, 1 tsp each onion &amp; garlic powdersCoating: 1 cup panko breadcrumbs-----Dr Gregor&#39;s spice mix (for Buffalo Cauliflower bites): 2 tbsps nutritional yeast, 1 tbsp onion powder, 1 tbsp dried parsley, 1 tbsp dried basil, 2 tsps dried thyme, 2 tsps garlic powder, 2 tsps dry mustard (mustard powder), 2 tsps paprika, 1/2 tsp ground turmeric, 1/2 tsp celery seedsFull recipe: https://nutritionfacts.org/recipe/buffalo-cauliflower-with-ranch-dressing/-----Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 62 - Bang Bang Cauliflower Recipe and the Power of Cruciferous Veggies

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Are microwaves actually safe, or have we all been “nuking” our food for decades? Michelle dives into the surprising science, history, and health implications of microwave ovens, from Percy Spencer’s accidental candy-bar discovery to how modern microwaves really work.Kevin and Michelle break down common microwave myths, explain the difference between ionizing and non-ionizing radiation, and explore whether standing near a microwave or eating microwaved food poses any real risk. They also examine nutrient retention across cooking methods, the truth about microwaves and cancer risk, acrylamide in starchy foods, and why ultra-processed meals, and their packaging, are the real concern.You’ll learn why microwaves can actually preserve nutrients, how to safely reheat food, what to avoid when microwaving plastics or takeout containers, and why convenience doesn’t have to come at the cost of health. Plus, the hosts wrap things up with dad jokes, food talk, and their usual dose of humour and practicality.Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.

Ep 61 - Microwaves, Magnetrons and Myths: Are Microwaved Foods Safe?

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/1/15/22/64d751a9-9560-42d8-a8df-9183227c1340_ep_60_-_nutrition_for_noobs.mp3

Tofu has a reputation problem: bland, mushy, or downright traumatic. No fear! Kevin and Michelle set out to demystify tofu once and for all. From silken tofu disasters to crispy, crave-worthy success stories, they break down everything beginners need to know about cooking tofu properly.You’ll learn the different types of tofu (silken, soft, medium, firm, extra-firm, and pressed tofu), how water content affects texture, and exactly which tofu to use for stir fries, air fryers, smoothies, scrambles, soups, and desserts. Kevin shares his fail-proof shredded tofu recipe that even meat-eaters love, while Michelle shares her tofu-ricotta recipe and explains why tofu is nutritionally powerful, protein-rich, and packed with cancer-protective phytoestrogens.They also cover:<ul><li>Why marinating tofu doesn’t work the way you think</li><li>How to make tofu crispy (pan-fried, air-fried, or deep-fried)</li><li>Tofu health benefits for women, menopause, and hormone balance</li><li>Why tofu isn’t a meat substitute, and why that’s a good thing</li><li>Easy tofu recipes for beginners (including tofu ricotta and batch-cook tips)</li></ul> Whether you’re tofu-curious, tofu-traumatized, vegetarian, vegan, or just trying to eat more plant-based protein, this episode will change how you think about tofu forever.Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Have a recipe (or recipe disaster) you want to share? Get in touch at n4noobs@gmail.com or connect with us on Facebook at https://www.facebook.com/nutritionfornoobs.___Kevin&#39;s Shredded Tofu Recipe Ingredients:<ul><li>1 block extra firm (or pressed) tofu</li><li>onion powder</li><li>garlic powder</li><li>dried ginger</li><li>dark soy sauce</li><li>black (or regular) rice vinegar</li></ul> Michelle&#39;s Tofu-Ricotta Recipe Ingredients:<ul><li>1/2 cup raw cashews</li><li>Silken or soft tofu</li><li>Lemon juice</li><li>Vegetable broth</li><li>Nutritional yeast</li><li>Basil</li><li>Salt &amp; Pepper</li></ul> Listen to the episode for directions. (You don&#39;t think we&#39;ll just give it all away here in the notes, do you?)

Ep 60 - Tofu 101: How to Cook Tofu Without Failing

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2026/1/15/22/d27f832b-d426-4db4-a2c5-e06d898b5102_ep_59_-_nutrition_for_noobs.mp3

The new 2025–2030 U.S. Dietary Guidelines have ignited controversy, and for once, nutrition policy is trending. From an upside-down food pyramid stacked with red meat, butter, and full-fat dairy to confusing messaging on saturated fat, processed foods, and plant-based diets, many experts are asking: How did we get here?In this episode, we’re joined by Dr Matthew Nagra, Canadian naturopathic doctor, nutrition researcher, and science communicator, to break down what actually happened behind the scenes. We unpack the disconnect between the 20-member Scientific Advisory Committee and the nine-person review panel, the role of ideology and industry ties, and why the final visuals contradict the written recommendations.We cover:<ul><li>Why the inverted food pyramid is misleading (and possibly unworkable)</li><li>The saturated fat contradiction, and what the evidence really says</li><li>Red meat, cancer risk, and what the guidelines leave out</li><li>The problematic treatment of vegan and plant-based diets</li><li>Dairy recommendations, lactose intolerance, and equity concerns</li><li>Ultra-processed foods, breakfast cereals, and nuance lost in translation</li><li>Why institutions may ignore the pyramid, but the public won’t</li></ul> If you’re confused by the headlines, frustrated by the visuals, or worried about how these guidelines could influence schools, policy, and public perception, this conversation brings clarity, context, and evidence, without the spin.Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs. Dr Matthew Nagra can be found here:Website: <a href="https://drmatthewnagra.com/" rel="nofollow">https://drmatthewnagra.com/</a> <a href="https://www.instagram.com/dr.matthewnagra" rel="nofollow">https://www.instagram.com/dr.matthewnagra</a><a href="https://www.youtube.com/@dr.matthewnagra" rel="nofollow">https://www.youtube.com/@dr.matthewnagra</a><a href="https://www.tiktok.com/@dr.matthewnagra" rel="nofollow">https://www.tiktok.com/@dr.matthewnagra</a><a href="https://www.facebook.com/dr.matthewnagra" rel="nofollow">https://www.facebook.com/dr.matthewnagra</a>

Ep 59 - The Inverted Food Pyramid Explained: Unpacking US Dietary Guidelines (with Dr Matthew Nagra)

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/5/22/45b94d95-50b8-4f7e-9388-90239dd711eb_ep_58_-_nutrition_for_noobs.mp3

Are seed oils actually harmful, or is the internet just shouting louder than the science? In this myth-busting episode, Michelle and Kevin go deep into the evidence behind seed oils, saturated fats, omega-6 to omega-3 ratios, and the real health risks hiding in ultra-processed foods.Michelle breaks down how different oils (canola, soybean, olive, corn) vary in fatty acid composition, why polyunsaturated fats consistently lower LDL cholesterol, and how studies often misinterpret outdated data from the 1960s that involved trans-fat-laden margarine. They also explore why anti–seed oil arguments often confuse mechanism with real-world outcomes, and how lifestyle patterns, not canola oil, drive chronic inflammation.You’ll learn:<ul><li>Why seed oils aren’t the inflammatory villains social media claims</li><li>How polyunsaturated fats actually reduce cardiovascular disease risk</li><li>The truth about omega-6 vs omega-3 ratios (and what really matters)</li><li>Why ultra-processed foods (not the oils inside them) are the real issue</li><li>How to include healthy fats without overdoing calorie-dense oils</li><li>Whole-food sources of omega-3s that support a balanced diet</li></ul> Plus: Michelle reveals updated research, a massive umbrella review on vegetable oils, and a surprising update on Paul Saladino’s carnivore diet health crash.If you haven’t already, listen to Episode 10 for a full primer on dietary fats and oils.Please subscribe and drop us a review; your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs. This episode is a companion to Episode 10 with important clarification and with some updated information, particularly in context regarding omega-6 fatty acids.Additional resources:<ul><li><a href="https://hsph.harvard.edu/news/scientists-debunk-seed-oil-health-risks/" rel="nofollow">https://hsph.harvard.edu/news/scientists-debunk-seed-oil-health-risks/</a></li><li><a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2024.3799?utm_medium=referral&utm_source=openevidence" rel="nofollow">https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2024.3799?utm_source=openevidence&amp;utm_medium=referral</a></li><li><a href="https://www.nejm.org/doi/full/10.1056/NEJMoa1800389?utm_source=openevidence" rel="nofollow">https://www.nejm.org/doi/full/10.1056/NEJMoa1800389?utm_source=openevidence</a></li><li><a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2025.0205?utm_medium=referral&utm_source=openevidence" rel="nofollow">https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/10.1001/jamainternmed.2025.0205?utm_source=openevidence&amp;utm_medium=referral</a></li><li>Umbrella Review: <a href="https://pubmed.ncbi.nlm.nih.gov/39053603" rel="nofollow">https://pubmed.ncbi.nlm.nih.gov/39053603</a></li><li><a href="https://jamanetwork.com/journals/jama/fullarticle/2773120?utm_medium=referral&utm_source=openevidence" rel="nofollow">https://jamanetwork.com/journals/jama/fullarticle/2773120?utm_source=openevidence&amp;utm_medium=referral</a></li><li><a href="https://hsph.harvard.edu/news/are-seed-oils-healthful-or-harmful/" rel="nofollow">https://hsph.harvard.edu/news/are-seed-oils-healthful-or-harmful/</a></li><li><a href="https://www.plantbaseddata.org/" rel="nofollow">https://www.plantbaseddata.org/</a> (under &#39;Omega 6&#39; topic folder)</li></ul>

Ep 58 - Seed Oils vs Saturated Fats: What Science Really Says About Heart Health, Omega Ratios and Ultra-Processed Foods

https://s3.us-east-2.amazonaws.com/pod-public-media-files/2025/12/1/17/9fdf07ac-f2dd-41d2-81d4-a8766418c0b2_ep_57_-_nutrition_for_noobs.mp3

In this powerful and wide-ranging conversation, Michelle and Kevin sit down with physician, researcher, and global health advocate Dr Tushar Mehta to explore how our food system impacts human health, environmental sustainability, pandemic risk, and social justice.Dr Mehta breaks down the evidence behind whole-food, plant-based and Eat-Lancet dietary patterns, clarifying what the science actually says about optimal nutrition, minimal animal-product consumption, and the role of processed foods. The discussion goes deep into zoonotic disease origins, antibiotic resistance, climate impacts, and what it will take to feed a projected 10 billion people by 2050 without compromising ecosystems, human dignity, or global equity.The episode also highlights cultural sensitivity, realistic dietary approaches, the future of farming, and why dietary change doesn’t have to mean losing the joy of food. A thoughtful, evidence-rich, and compassionate look at the choices on our plate, and what they mean for our collective future.Plus: rapid-fire questions and a couple of delightfully groan-worthy climate dad jokes.Please subscribe and drop us a review—your feedback helps fellow noobs find their way to better nutrition.Have a question for Michelle? Get in touch at n4noobs@gmail.com or on Facebook at https://www.facebook.com/nutritionfornoobs.Additional resources:<ul><li><a href="https://www.plantbaseddata.org/" rel="nofollow">https://www.plantbaseddata.org/</a></li><li><a href="https://plantricianproject.org/food-math-101" rel="nofollow">https://plantricianproject.org/food-math-101</a> Plantrician Project Infographic (mentioned by Michelle)</li><li>Regenerative Grazing and more: <a href="https://iffs.earth/top-facts/" rel="nofollow">https://iffs.earth/top-facts/</a></li></ul> Other podcast episodes featuring Dr Tushar Mehta:<ul><li>Radical Overconsumption, Ecological Genocide, Economics &amp; Degrowth - <a href="https://www.youtube.com/watch?v=1Nqcm9NVJNY" rel="nofollow">https://www.youtube.com/watch?v=1Nqcm9NVJNY</a></li><li>Understanding Pandemics and Covid-19 <a href="https://planttrainers.libsyn.com/understanding-pandemics-like-covid-19-with-dr-tushar-mehta-ptp363" rel="nofollow">https://planttrainers.libsyn.com/understanding-pandemics-like-covid-19-with-dr-tushar-mehta-ptp363</a></li><li>Dismantling Regenerative Animal Agriculture: <a href="https://www.youtube.com/watch?v=me8mxaQrRks" rel="nofollow">https://www.youtube.com/watch?v=me8mxaQrRks</a></li></ul>

Ep 57 - The Plate That Shapes the Planet: The Evidence-Based Case for a Plant-Centered Diet (with Dr Tushar Mehta)

A podcast that demystifies nutrition and puts the science of nutrition and food in a "digestible" format.

*Nutrition for Noobs* is your go-to podcast for *plant-based eating* , *beginners’ nutrition tips* , and *real-food advice* you can actually use. Hosted by nutrition expert *Michelle Pierce Hamilton* and self-proclaimed food rookie *Kevin Harries* , this biweekly show breaks down the world of *holistic nutrition* and makes *nutrition science easy to understand* , with plenty of laughs along the way.

Each episode dives into a single nutrition topic and unpacks the facts behind it. From anti-inflammatory seeds, collagen, bone broth, and emulsifiers to salt, healthy pantry staples, and the benefits of whole-food and plant-forward diets, you’ll get *nutrition science explained* in a way that’s clear, practical, and refreshingly down-to-earth.

Michelle, a Registered Holistic Nutritionist, turns complex research into simple strategies for better eating, while Kevin asks the real questions beginners want answered, plus a few dad jokes no one asked for.

Whether you're exploring gut health, supporting chronic conditions, navigating aging, or just trying to eat more real, whole foods, you’ll finish each episode informed, inspired, and ready to try something new in the kitchen.

Listen wherever you get your favourite podcasts, hit subscribe, and enjoy *real-food nutrition talk* that’s supportive, non-judgmental, and genuinely fun.

Contact the show at *hello@nutritionfornoobs.com* or join the community on Facebook *(https://www.facebook.com/nutrition4noobs)* or Instagram *(https://www.instagram.com/nutrition4noobs)*.