Dietitian Lindsay Ford unveils six foundational foods that deliver maximum health benefits when incorporated into weekly eating routines. This episode breaks down the science-backed reasons why berries, dark leafy greens, avocado, eggs, potatoes, and yogurt deserve permanent spots on your plate.

• Berries provide brain and heart benefits through anthocyanins, flavonoids, and fiber
• Dark leafy greens supply essential nutrients that can be made more digestible through cooking or blending
• Avocados deliver healthy fats, vitamin E, potassium and versatile culinary applications
• Eggs contain complete protein with all essential amino acids plus choline for brain health
• Potatoes offer affordable complex carbohydrates with potassium, fiber, and vitamin C
• Yogurt supplies probiotics for gut health plus protein for muscle recovery
• Alternative options include beans, salmon, apples, nuts, seeds, and cruciferous vegetables

Remember to actively participate in life on your terms. If you enjoyed this episode on foundational foods, please give us a rating to help others find the podcast.

Casey Bonomo shares the revolutionary approach of OsteoStrong Bluffton, a wellness center changing the game in bone health through a system called osteogenic loading.

• Designed by Dr. John Jaquish after seeking safer methods to increase his mother's bone density
• Complete sessions take just 10-15 minutes per week with no sweating or changing clothes
• Four specialized machines target different body areas through brief, high-intensity force application
• Creates forces equivalent to 4.2 times body weight, comparable to landing from jumps but in a controlled environment
• Helps combat osteoporosis and osteopenia without medications
• Benefits include improved posture, reduced chronic pain, and enhanced athletic performance
• Complementary modalities like the BioCharger provide additional wellness benefits
• Natural bone health strategies include proper nutrition, resistance training, and stress management

Visit OsteoStrong Bluffton to see the facility and learn how this innovative approach can help strengthen your skeletal system.

Our oceans face multiple crises from plastic pollution to overfishing, with impacts extending beyond marine ecosystems to human health, as microplastics invade our bodies and disrupt critical systems.

• Lindsay Gordon shares her journey from teenage scuba diver to Director of Global Programs at Parley for the Oceans
• Every other breath we take comes from the ocean, connecting all humans directly to ocean health
• Recent studies show the average human brain contains microplastics equivalent to a plastic spoon, up 50% since 2016
• Scientists are finding connections between microplastics and health issues including Alzheimer's and declining fertility rates
• Commercial fishing practices are devastating ocean ecosystems with 90% of fish stocks either exploited, overexploited, or depleted
• The AIR strategy (Avoid, Intercept, Redesign) provides a framework for action at individual, community, and global levels
• Simple changes like eliminating single-use water bottles and plastic bags can significantly reduce your plastic footprint
• Choosing glass containers over plastic and buying locally produced food helps reduce exposure to harmful chemicals
• Communities can perform "plastic audits" to identify unnecessary plastics and implement sustainable alternatives
• Wellness comes from connecting to nature, knowing where your food and water come from, and living in harmony with the environment

Let's make an immediate impact by avoiding single-use plastics and switching to reusable grocery bags. These changes benefit not only ocean health but also our personal wellbeing.