Carbohydrates
30 Second Bytes with Dietitian Cindy
Make friends with all carbs but become besties with the nutrient-rich carbs below. Carbs=fuel (energy) We need a variety at each meal in smaller portions. It is recommended you eat a meal every 4-5 hours to replenish energy! Whole grains (cereal, bread, pasta) Beans and Legumes Low-fat Milk Whole Fresh Fruit Non-Starchy Vegetables Good resources to learn more about carbohydrates: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
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Portion Savvy
30 Second Bytes with Dietitian Cindy
#Podcast Epi 48: Portion Savvy
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News Years Resolution
30 Second Bytes with Dietitian Cindy
Lets talk about how this year you are going to achieve your weight loss goals!
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Pregnancy Announcement
30 Second Bytes with Dietitian Cindy
Epi 46 Show Notes I'm talking my pregnancy and gender reveal! Upcoming shows will cover my pregnancy story and pregnancy health. Follow the conversation on and/or follow #DietitianCindy Thanks for listening and please don't forget to .
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Bone Health
30 Second Bytes with Dietitian Cindy
Dietitian Cindy's Show Notes Per SUDIA , To learn more about osteoporosis prevention and the "Bone-gevity: Bones Built to Last" campaign, visit and follow the conversation using #bonegevity and #bonehealth. Additional Resources for your reading pleasure: National Osteoporosis Foundation: SUDIA: Follow on for more tips throughout the month of May.
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Eating Disorder Recovery
30 Second Bytes with Dietitian Cindy
Podcast Epi # 44 "Tips for Eating Disorder Recovery" Guest Host: Kaleigh Kessler, RD, LD Transcript: Hi my name is Kaleigh and I’m a dietitian specializing in eating disorder recovery because years ago I suffered with an eating disorder. Today I’m going to share tips with you that I learned during my own recovery. First, remember that you must forgive yourself for any damage you’ve done to your body. Know that you are worthy of life and love. Food is food. Food has an appropriate place in your life because eating is a part of your day. However, it is not the center of your day....
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Salt and Sodium
30 Second Bytes with Dietitian Cindy
Episode # 43: Salt and Sodium | February is National Month Check ingredients list to avoid sneaky sodium. Sodium can be labeled as any of the following: Disodium guanylate (GMP) Disodium inosinate (IMP) Fleur de sel Himalayan pink salt Kosher salt Monosodium glutamate (MSG) Rock salt Salt Sea salt Sodium bicarbonate Sodium nitrate Sodium citrate Sodium chloride Sodium diacetate Sodium erythorbate Sodium glutamate Sodium lactate Sodium lauryl Sulfate Sodium metabisulfite Sodium phosphate Trisodium phosphate Resource: American Heart Association. 2017. Break Up With Salt.
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Heart Month
30 Second Bytes with Dietitian Cindy
Episode 42: Heart Month References: Additional Resources: Blog: Find links to educational resources for consumers and professionals from CDC and Million Hearts®. Check back here throughout February for more information on heart disease prevention, including a CDC Feature Article and quiz. Million Hearts® : Browse hundreds of heart-healthy recipes, 28-day meal plans, and lifestyle articles. : How can our hearts be older than we are? Learn more about your heart age. Follow along on Instagram!
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Mindful Eating
30 Second Bytes with Dietitian Cindy
January 26, 2017 in Mindful Eating Day learn more . Mindful practices: Approach eating with your health in mind Plan meals ahead of time Sit at the table when eating Before eating take a moment to look over your plate. Notice the color and the smells. When eating slow down and actually let yourself feel the texture and enjoy the taste. Slow down....no really SLOW DOWN Try this exercise: Next time you have a meal or a snack choose 1 item on your plate to answer the following questions. What color is the food? How does it smell? Describe the first bite (i.e. is it hot, spicy, juicy,...
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Weight Loss
30 Second Bytes with Dietitian Cindy
Episode 40 Show Notes Resources for your reading pleasure: Blog:
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Water is Winning!
Soda...Not so much...
Hydrate with water daily for overall good health. Replacing one 12 oz soda with water each day can cut close to 1300 calories a week. If you keep that up you will slowly see about a half a pound weight loss each week which is 26 pounds a year. That small reduction with weight loss SIGNIFICANTLY reduces risk of chronic disease like diabetes and heart disease. Think about it!
TIP: Not a fan of water? No worries! Set small daily goals. For instance try to drink 2-4 oz of water each day this week. That's about 4 gulps. Increase by 1 oz each week to slowly reach a goal of around 64 oz per day. You got this!
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