30 Second Bytes with Dietitian Cindy
This podcast offers quick evidence-based health tips. Creator and host, Cindy Huggins, is a registered dietitian nutritionist, motivational speaker, and lover of life! Thanks for listening!
info_outline Carbohydrates 03/05/2018
Carbohydrates 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/
info_outline Pregnancy Announcement 06/01/2017
Pregnancy Announcement 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 .
info_outline Bone Health 05/01/2017
Bone Health 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.
info_outline Eating Disorder Recovery 03/03/2017
Eating Disorder Recovery 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. Separate your life from the food you eat. Base your health on how you feel, not on how you look. Do not feel guilty for eating what you want, knowing that no food is inherently good or bad. When you are craving salty foods such as chips, your body may be low on sodium so don’t feel bad for eating them. Know that no one food is off limits and you can eat what you want without a need for compensation. Just because you had a piece of cake last night does not mean you cannot have a cookie today. Do not base your morality on the foods you eat, or how often you exercise. You are not good for eating a salad, just like you are not bad for eating pizza. Lastly, choose recovery every single day. Actively engage in recovery by always saying no to your eating disorder voices, and saying yes to the exact opposite of what your eating disorder is telling you. This has been beyond the byte with RecoveryRD, Kaleigh. For more information, visit Instagram: Facebook Page: Email: Additional resources: Music: Broke for Free, Something Elated Link
info_outline Salt and Sodium 02/10/2017
Salt and Sodium 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.
info_outline Heart Month 02/01/2017
Heart Month 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!
info_outline Mindful Eating 01/21/2017
Mindful Eating 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, slimy)? Count how many times you chew the first bite. If you can, try this exercise with someone else so you can talk out your answers.
info_outline Benefits of Fiber 11/16/2016
Benefits of Fiber Fiber is your friend! The average American does not get enough fiber. Getting adequate fiber in your diet helps with Weight Management Blood Sugar Control Heart Disease Fiber can aid in decreasing risk for Diabetes Increased Risk for Diabetes Heart Disease Overweight/Obesity Resources for your reading pleasure: Websites:
info_outline Nutrition Facts Labeling Laws 11/01/2016
Nutrition Facts Labeling Laws Frightening Food Facts We have covered cockroach milk and added sugars now let’s jump into my soapbox, food labels. Stop getting pulled into the health halo and start looking closely at the nutrition facts labels on the back of food products. Why? Because the front of the container LIES all day long! “Free” doesn’t mean free when it comes to our food. Nutrients per Serving Free Low Reduced/Less Light (Lite) Calories Less than 5 calories 40 calories or less At last 25% fewer calories At least 1/3 fewer calories Fat Less than 0.5 gm fat 3 gm or less fat At least 25% less fat At least 50% less fat Saturated Fat Less than 0.5 gm saturated fat 1 gm or less saturated fat and no more than 15% of calories from saturated fat At least 25% less saturated fat Not used Cholesterol Less than 2 mg cholesterol and 2 gm or less saturated fat 20 mg or less cholesterol and 2 gm or less saturated fat At least 25% less cholesterol and 2 gm or less saturated fat Not used Sodium Less than 5 mg sodium 140 mg or less sodium At least 25% less sodium At least 50% less sodium Sugar Less than 1.2 gm sugars Not a legal claim At least 25% less sugar Not used Photo Source: Sources:
info_outline Cockroach Milk 10/12/2016
Cockroach Milk Through the end of October I'll be talking "Frightening Food Facts" so don't forget to subscribe. Thank you for listening. You read that right. Cockroach milk could be inline to take the Superfood crown. Resources for your reading pleasure below! --- Sources: Ramaswamy et al - - the journal of the International Union of Crystallography, July 2016
info_outline Sea Salt versus Table Salt 10/04/2016
Sea Salt versus Table Salt Welcome to the show notes! I have added some salt and sodium resources for your reading pleasure. Thanks for listening. cartoons - learn how to navigate the grocery store to find reduced sodium food items. information worksheet Always Smiling, Dietitian Cindy Follow on for more tips and tricks.
info_outline Irritable Bowel Syndrome 09/05/2016
Irritable Bowel Syndrome Disclosure: I did not receive monetary compensation for product promotion. I did receive a free sample but, again, was not compensate to write this post or plug in my podcast. Thoughts and opinions expressed are my own. IBS sucks...end of story but there's hope. A registered dietitian nutritionist can help. To find one in your area visit EatRight.Org. If you are in my neck of the woods email me at for appointment information or visit Resources for your reading pleasure: Printables:
info_outline Kids Eat Right 08/03/2016
Kids Eat Right August is ‘Kids Eat Right’ Month With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital. Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day. August, which is Kids Eat Right Month, is a great time for families to focus on the importance of healthful eating and active lifestyles. The Academy of Nutrition and Dietetics is encouraging families to take the following steps: Shop Smart. To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table. Cook Healthy. Involve your child in the cutting, mixing and preparation of meals. They will learn about food and may even be enticed to try new foods they helped prepare. Eat Right. Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences with one another. Research indicates that those families who eat together have a stronger bond, and children have higher self-confidence and perform better in school. Healthy Habits. You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lower-sodium options, and make at least half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk. Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day. Getting kids to eat right can sometimes be a challenge, particularly if they are picky eaters. But experts say that a conversation can help. “Talk to your children. Learn the foods they like. Teach them about the foods they need for their growing bodies. Find ways together to make sure they have the knowledge and ability to eat healthy and tasty foods at every meal,” says Angela Lemond, registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson. It may help to consult a registered dietitian nutritionist in your area to ensure your family is getting the nutrients it needs with a meal plan tailored to your lifestyle and busy schedule. For more healthful eating tips, recipes, videos and to learn more about Kids Eat Right Month, visit . This August, reevaluate your family’s eating and exercise habits, and take steps to make positive, healthful changes.
info_outline Lettuce Talk Lettuce 07/28/2016
Lettuce Talk Lettuce Choose leafy greens of all types and of all colors. Many leafy greens are rich in the following nutrients: Vitamin K, Vitamin A, Folate, B Vitamins, Iron Cooking and Prepping Tip: Do not leave dark greens soaking in water as the water-soluble vitamins (Vitamin C, B Complex Vitamins) will leak out. My Favorite Summer Salad Recipe: Spring Mix Lettuce 1/2 C Blueberries or 1/2 C Strawberries or Chopped Apples and/or Grapes! 1/4 Cup Reduced Fat Feta Cheese 1/4 Cup Unsalted Almonds or Walnuts 2-4 Tablespoons of Light Raspberry Vinaigrette Check our these articles for more information: Photo Source: https://rebeldietitian.us/leafy-greens/ www.CindyHuggins.com
info_outline Pokemon Go 07/13/2016
Pokemon Go Photo Source: PokemonGo.com unintentional health hack!? The latest augmented reality app, Pokémon Go was released last week and faithful fans have fully committed to the slogan, "Get Up, Get Out, and Explore!" Pokémon Go player mission: capture as many wild Pokémon as you can, but you have to leave your couch…and your house. Gamers and even some non-gamers get out your smart phone and begin your Pokémon adventure in your own neck of the woods. Players literally have to mill around the real world. I have to give the creators mad props because this game has motivated unintentional exercise. My husband has been a Pokémon fan since grade school. "It's the nostalgia the game brings," says my husband when commenting on why he wants to play. He has no problem taking longer evening stroll just to have the opportunity to find more. He bragged on how many miles he had walked since beginning. Others are also bragging out load on social media. 30 minutes of walking and all I got was EXERCISE. Ugh. — Gabe Bondoc (@gabebondoc) Just walked at least 8km the past 3 hours, nice to have such a great motive to do cardio exercise now — Rhys (@Kylo__Renn) I swear I've done more exercise this week because of then I have in my entire existence😅 — Lauren Gill (@Gill_Laurenn) There is even an . It make me wonder what more games like this could do for the state of obesity levels.....or will Pokemon be responsible for ridding the USA of obesity? I don't care how it happens, as long as it does. Just remember to look both ways before crossing the street. Have fun! Are you playing? What are your thoughts? Let's chat or use #DietitianCindy
info_outline Water wins! 06/30/2016
Water wins! 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! Don't forget to subscribe and please share! Follow on Visit the ol' ! Show some love on !
info_outline Happy Father's Day 06/16/2016
Happy Father's Day Nothing says "Father’s Day" like grilling outdoors, but protect Dad’s and your family’s health. Be choosy about what you put on the grill. Choose lean cuts of meat or ninety-five percent lean ground beef. Go beyond meat with chicken, fish or shrimp. Grilled vegetables make a delicious Father’s Day side dish. Visit for more! Recipes:
info_outline Healthy Dairy 06/05/2016
Healthy Dairy Show your bones some love! Celebrate National Dairy Month by adding protein, phosphorus, potassium and vitamins A and D to your eating plan with dairy. These are essential nutrients that your body desperately needs! Healthy calcium choices should be low-fat or fat-free. Brands worth mentioning: Laughing Cow's Light Gourmet and Cabot's 50% Light Vermont Cheddar! Don't for get to follow along on social media! | | Website: Resources: