How to Read Food Labels Like a Dietitian (And Outsmart the Grocery Store) with Cassandra Sampson | Ep. 162

The grocery store can feel overwhelming and that's not accidental. In Episode 162 of NHA Today, guest host Kylie Buckner, RN, sits down with registered dietitian Cassandra Sampson to break down how to read food labels, avoid marketing traps, and become an empowered consumer. From the "health halo" effect to hidden added sugars and labeling loopholes, this episode gives listeners practical, real-world tools they can use immediately in the grocery aisle. If you've ever wondered: Is "plant-based" automatically healthy? What does "0g trans fat" really mean? How do I know if a packaged food is minimally processed? This conversation is for you. In this episode, you'll learn: Why the front of the package is marketing and the back is truth The FDA labeling loophole around "0 grams" claims The 5:1 carbohydrate-to-fiber rule How fiber and protein work together in whole plant foods What "clothe the carb" means for blood sugar stability How marketing influences grocery store behavior NHA Today is the official podcast of the National Health Association, dedicated to evidence-based, healthful living. Links & Resources National Health Association (NHA): https://www.healthscience.org Cassandra Sampson, RD: Instagram: https://www.instagram.com/nutrition_nibbles_dietitian Website: https://cassandragolden.com Kylie Buckner: Green Glow Lifestyle Podcast 🎧 More NHA Today episodes: https://www.healthscience.org/podcast

Is weight loss really the answer — or is the real work about healing your relationship with food and your body? In this episode of NHA Today, host Eileen Kopsaftis sits down with registered nurse and wellness educator Mary Marshall, creator of Mindset Over Weight, to explore a powerful shift in the conversation around weight, dieting, and health. Together, they unpack: Why weight cycling (losing and regaining weight) may be more harmful than maintaining a stable higher weight How dieting disrupts hunger and fullness hormones (ghrelin & leptin) Why intuitive (or attuned) eating is not "eat whatever you want" The neurological impact of chronic dieting The real risks behind GLP-1 medications How shame and self-criticism sabotage long-term health Mary shares why health can exist across a wide range of body sizes — and how learning to listen to internal signals can restore peace, metabolic balance, and self-trust. This is a compassionate, research-informed conversation about moving from self-judgment to self-care. Guest Information 🌿 Mary Marshall, RN – Mindset Over Weight Website: https://www.mindsetoverweight.com/ Newsletter: https://www.mindsetoverweight.com/newsletter/ Foundations Program: https://www.mindsetoverweight.com/foundations/ Facebook Community: https://www.facebook.com/share/g/1959fzHkem/ 🔗 Links & Resources National Health Association (NHA): https://www.healthscience.org 🎧 More NHA Today episodes: https://www.healthscience.org/podcast NHA Today YouTube 

What if poor vision isn't permanent and glasses aren't the only solution? In Episode 160 of NHA Today, guest host Eileen Kopsaftis sits down with Mila Casey, a Russian-trained ophthalmologist turned holistic vision educator, to explore the science and philosophy behind natural vision improvement. After experiencing her own vision decline during a stressful life transition, Mila discovered the Bates Method and improved her eyesight enough to stop wearing progressive lenses. She now teaches others how stress, muscle tension, and vision habits may contribute to refractive errors and how simple daily practices can support healthier eyesight. This episode challenges conventional eye care and offers practical steps listeners can try today. In this episode, you'll learn: The difference between conventional eye care and natural vision improvement Why stress and muscle tension may affect eyesight How blinking and palming support eye relaxation The role of nutrition in macular health and cataracts Why constant sunglasses use may impact eye muscle function What eye conditions may respond to lifestyle-based vision practices NHA Today is the official podcast of the National Health Association, dedicated to evidence-based, healthful living.   Guest Information Website milaswellnessvision.com Social Media: Facebook Group YouTube: @milacasey5591 Book Mentioned: Optimal Eyesight by Esther Joy van der Werf Links & Resources 🔗 National Health Association (NHA): https://www.healthscience.org Eileen Kopsaftis: https://havelifelongwellbeing.com More episodes of NHA Today: https://www.healthscience.org

Mental health isn't just about diagnoses and prescriptions, it's about the whole person. In Episode 159 of NHA Today, host Eileen Kopsaftis sits down with licensed professional counselor Kylea Rorabaugh to explore a whole-person approach to mental and emotional well-being. Kylea shares why she moved beyond traditional, diagnosis-driven therapy and how nutrition, nervous system regulation, and personalized, non-cookie-cutter strategies can help people build lasting resilience. The conversation challenges the idea that people are "broken" or destined to struggle forever and offers hope rooted in practical, integrative solutions. In this episode, you'll learn: Why diagnosis-first models can sometimes limit healing How nutrition directly impacts mental and emotional health The connection between the nervous system and chronic stress Why medications may not always address root causes What to look for when choosing a mental health professional Why no one is "broken" and why hope is always possible NHA Today is the official podcast of the National Health Association, dedicated to evidence-based, healthful living.     Links & Resources 🔗 National Health Association (NHA): https://www.healthscience.org 🌿 Eileen Kopsaftis: https://havelifelongwellbeing.com 🎧 More episodes of NHA Today: https://www.healthscience.org/podcast

From the NHA Today Archives — foundational principles of plant-based nutrition that still resonate. In this replay episode of NHA Today, host Dr. Frank Sabatino speaks with Dr. Joel Fuhrman, board-certified family physician, bestselling author of Eat to Live, and founder of the Eat to Live Retreat. Dr. Fuhrman shares insights from decades of clinical experience using whole-food, plant-based nutrition to address chronic disease, slow aging, strengthen immunity, and support sustainable weight loss. The conversation explores the power of nutrient density, the role of plant diversity, immune resilience, and the importance of individualized care over rigid dietary dogma. In this episode, you'll learn: Why nutrient density matters more than calories alone The concept of "moderate caloric restriction with micronutrient excellence" How plant diversity supports immune function The relationship between protein intake and aging Why sustainable weight loss requires behavioral retraining, not shortcuts NHA Today is the official podcast of the National Health Association, the oldest health organization in the U.S. dedicated to evidence-based, healthful living. Links & Resources 🔗 National Health Association (NHA): https://www.healthscience.org 🌱 Dr. Joel Fuhrman: https://www.drfuhrman.com 📘 Eat to Live: https://www.drfuhrman.com 🎧 More episodes of NHA Today: https://www.healthscience.org

From the NHA Today Archives! As many people look to refresh their routines and build healthier habits, this replay episode of NHA Today offers simple, realistic guidance for making plant-based eating sustainable. Host Stephanie Peacock speaks with Natalie Golba, co-founder of The Healthiest Chef, about how basic meal prep strategies can remove overwhelm, save time, and support lasting whole-food, plant-based habits—especially during seasons of reset like spring. Rather than focusing on perfection, Natalie emphasizes starting small, building confidence in the kitchen, and creating systems that make healthy choices easier day after day. In this episode, you'll learn: Why meal prep doesn't need to be complicated or time-consuming How a few foundational foods can support multiple meals The role of plant diversity in digestion and gut health How to build habits that stick without restriction or burnout Why confidence and flexibility matter more than rigid plans NHA Today is the official podcast of the National Health Association, the oldest health organization in the U.S. dedicated to evidence-based, healthful living. Links & Resources 🔗 National Health Association (NHA): https://www.healthscience.org 🍽 The Healthiest Chef: https://www.healthiestchef.com 📸 Natalie Goba (Instagram): @NatalieGolba  🎧 Listen to more episodes of NHA Today: https://www.healthscience.org

From the NHA Archives  and newly relevant today. In this replay episode of NHA Today, guest host Maxime Sigouin revisits a powerful conversation with Dr. Csilla Veress, ND, an attending clinician at True North Health Center, exploring the science and real-world impact of medically supervised water-only fasting on gut health, stress, and long-term healing. Drawing from over a decade of clinical experience, Dr. Veress explains why fasting works so differently in a supervised, low-stress environment and why so many people struggle to replicate results at home. This episode takes on added significance following the recent announcement of the new NHA–True North community, designed to extend education, connection, and support beyond the clinical setting. It also coincides with the release of Maxime Sigouin's new book, Forever Fit, which reinforces many of the principles discussed here: sustainable habits, environment-driven success, and lifelong vitality through intentional living. In this episode, you'll learn: How water-only fasting impacts the gut microbiome Why stress is the #1 barrier to lasting health What happens in the body during a supervised fast Why environment matters more than willpower Practical first steps toward meaningful health change NHA Today is the official podcast of the National Health Association, the oldest health organization in the U.S. dedicated to evidence-based, healthful living. Episode Links & Resources 🔗 National Health Association (NHA): https://www.healthscience.org 🔗 Learn more about the new NHA–True North Community: www.healthscience.org/community 📘 Forever Fit by Maxime Sigouin 🔗 ForeverFitBook.com 🏥 True North Health Center: https://www.healthpromoting.com 🔗 Dr. Csilla Veress: https://www.drcsillaveress.com 🎧 Listen to more episodes of NHA Today: healthscience.org/podcast

Why do so many people know what's healthy—yet struggle to follow through? In this episode of NHA Today, host Dr. Frank Sabatino sits down with Timaree Hagenburger, MPH, RDN, LD/N, also known as The Nutrition Professor, to explore the critical gap between nutrition knowledge and real-life behavior change. With over 20 years of experience in plant-based education, public health nutrition, and community-based programs like WIC, Timaree shares powerful stories that reveal why information alone isn't enough—and what actually helps people succeed long term. Together, they discuss food cravings and withdrawal, taste-bud transformation, cultural food identity, and why community, pleasure, and practical support are essential for sustainable whole-food, plant-based living. In this episode, you'll learn: Why motivation fades after inspiration—and how to prevent it How taste buds and cravings change after removing processed foods Why restriction fails but joy and variety succeed How community support turns short-term change into lifelong habits Real-world plant-based success stories from public health settings NHA Today is the official podcast of the National Health Association, the oldest health organization in the U.S. dedicated to evidence-based, healthful living. 🔗 Learn more or join the community: https://www.healthscience.org Guest Resources 🔗 Website: https://thenutritionprofessor.com 📘 Books: https://foodiebars.com/shop/ 

In this special episode, host Dr. Frank Sabatino is joined by Mark Huberman (President of the National Health Association), Wanda Huberman (Executive Director), Dr. Alan Goldhamer (Founder & Director of TrueNorth Health Center), and Dr. Lisa Acocella, physician and educator at TrueNorth. Together, they share the story behind an exciting new collaboration: a joint NHA + TrueNorth community membership designed to help people sustain a whole-food, plant-based, SOS-free lifestyle long after leaving a retreat—or even if they've never attended one. In this episode, they discuss: Why community and connection are essential for long-term health success The roots of lifestyle medicine in natural hygiene and NHA's 77-year legacy Why water-only fasting and SOS-free eating remain foundational principles The challenges people face after returning home from health centers How this new membership provides education, guidance, and peer support Why standards matter in a world increasingly diluting plant-based principles How incremental change can still honor a clear health direction What members receive through the new NHA + TrueNorth partnership This is a hopeful, grounded conversation about autonomy, healing, and the power of shared values. 🔗 Learn More & Join the Community 🌐 National Health Association: https://www.healthscience.org/ 🌐 TrueNorth Health Center: https://www.healthpromoting.com  ➡️ Explore the new community option here: NHA + TrueNorth Community Membership

We are replaying some of our most listened to episodes from the past year starting with this incredible from earlier this year this episode, led by Chuck Carroll, host of The Exam Room Podcast from the Physicians Committee for Responsible Medicine (PCRM). Chuck is joined by Dr. Will Bulsiewicz ("Dr. B"), The Gut Health MD, for a wide-ranging conversation on gut health, healing, and lifestyle medicine. Together they explore: Why heartburn and GERD are really gut motility issues The role of diet, fiber, and the microbiome in supporting long-term health The risks of long-term reliance on reflux medications How stress, sleep, and exercise influence digestion through the gut-brain axis The importance of community, including Dr. B's Gut Health Collective Insights from his upcoming book Plant Powered Plus This episode delivers practical strategies and empowering science for anyone looking to improve their gut health and overall well-being. Links & Resources 🌐 Learn more about the National Health Association, explore membership, and subscribe to Health Sciencemagazine: healthscience.org 🎙️ Thank you to Chuck Carroll and The Exam Room Podcast for guest hosting! Listen here: The Exam Room Podcast (PCRM) 🌱 Explore more from Dr. Will Bulsiewicz: The Gut Health MD