Sound Bites A Nutrition Podcast
Hosted by award-winning Registered Dietitian Nutritionist, Melissa Joy Dobbins, the Guilt-Free RD - "because food shouldn't make you feel bad!" Join Melissa’s conversations with a variety of experts on topics ranging from fad diets to farming and gain credible information to help you make your own, well-informed food decisions based on facts, not fear. For more information visit www.SoundBitesRD.com.
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262: Mind Your Gut: Manage IBS with Food, Mood & Lifestyle – Dr. Megan Riehl and Kate Scarlata
04/24/2024
262: Mind Your Gut: Manage IBS with Food, Mood & Lifestyle – Dr. Megan Riehl and Kate Scarlata
There are many factors that impact gut health: diet, mental health, genes, exercise, and more. Many of these factors can be changed to improve overall health via the gut. Mental health and the role of stress is important to consider in the management of one's physical health and may become an important target of treatment. Irritable Bowel Syndrome is a chronic GI condition that presents with abdominal pain and alterations in bowel habits and is diagnosed based on symptoms after ruling out other conditions such as Inflammatory Bowel Disease. GI conditions, such as IBS, often require medical management in addition to food, mood and lifestyle changes. The newly released book, Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS is an evidence-based toolkit that will help readers understand the ins and outs of IBS, the available treatment options and key strategies that can be implemented right away. Tune into this episode with Dr. Megan Riehl and Dietitian Kate Scarlata to learn about: · Gut health in general · How stress impacts health · How a GI psychologist is different from a general mental health provider · What IBS is, how it develops and how it is diagnosed · The newly released book: Mind Your Gut · The gut, brain and food connection · Nutritional and behavioral strategies to manage IBS · Common IBS myths · Lifestyle factors to improve gut health and overall health Full shownotes, transcript and resources at:
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261: Ultra Processed Foods & Dietary Guidance: Where is the Research to Date? – Dr. Joanne Slavin
04/10/2024
261: Ultra Processed Foods & Dietary Guidance: Where is the Research to Date? – Dr. Joanne Slavin
The Ultra Processed Foods Debate: Are They Causing Negative Health Outcomes? Research on ultra-processed foods (UPF) has greatly increased over the past few years as has media coverage on the topic. The 2020-2025 Dietary Guidelines Advisory Committee (DGAC) will address the scientific question: “What is the relationship between dietary patterns with varying amounts of ultra-processed foods and growth, body composition, and risk of obesity.” Tune into this episode with Dr. Joanne Slavin to learn about: · The role of processed foods/food processing in the diet · Various definitions of UPF · DGAC’s process for addressing scientific questions · Why processing and UPF has emerged as an issue · Current, prominent research studies on UPF · Consumer attitudes and beliefs, realities of UPF in the diet · Expert recommendations for healthy dietary patterns · Food technology’s role in providing a nutritious, safe, sustainable food supply · Resources and references Full shownotes, transcript and resources at:
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260: Plant Based Diets: New Research on Benefits & Ideas for Simple Swaps – Dr. Wendy Bazilian
04/03/2024
260: Plant Based Diets: New Research on Benefits & Ideas for Simple Swaps – Dr. Wendy Bazilian
This Sound Bites® Podcast episode is sponsored by the California Walnut Commission and Wendy Bazilian is a paid partner for the California Walnut Commission. Food trends ebb and flow but eating a plant-based diet has continued to trend and is likely to stick around for years to come. However, what exactly does a plant-based diet mean? What foods fit? And do people really understand how to implement it and reap the benefits? We will discuss the latest research on the effects that simple plant-based swaps can make on diet quality and overall well-being. Tune into this episode to learn about: · different terminology for plant-based eating · new research on plant-based dietary patterns · benefits of plant-based eating beyond adding produce to the diet · how people who include meat/animal products can benefit from plant-based eating · how partially replacing meat may potentially support health · health benefits of walnuts · tips for putting this new research into action · where to find more information and resources Full shownotes, transcript and resources at:
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259: Nutrition Claims & Culinary Versatility: Quaker Oats from Mill to Table – Steven Dominguez & Danielle Dalheim
03/20/2024
259: Nutrition Claims & Culinary Versatility: Quaker Oats from Mill to Table – Steven Dominguez & Danielle Dalheim
From Seed to Spoon Part Two Disclosure: This episode is sponsored by The Quaker Oats Company. Steven Dominguez and Danielle Dalheim are employees of Quaker’s parent company, PepsiCo. This episode will explore Quaker’s oat milling technology as well as the culinary versatility of oats, encouraging listeners to think beyond the breakfast bowl. Tune into this episode with guests Chef Steven Dominguez and Dietitian Danielle Dalheim to learn about: · an overview of the oat milling process · how different milling techniques impact texture, cooking time and culinary applications · the nutritional profile of oats and if that changes when milled into different forms · gluten-free milling technology · gluten-free claims, products · whole grain claims and other regulatory insights · tips for preparing oats in a variety of ways · culinary inspiration and savory oat preparation tips · innovations on the horizon Full shownotes, transcript and resources at: https://soundbitesrd.com/259
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258: How Agricultural Practices Influence Nutrition: Quaker Oats from Field to Mill – Dr. Di Wu & Dr. Kristin Stewart
03/13/2024
258: How Agricultural Practices Influence Nutrition: Quaker Oats from Field to Mill – Dr. Di Wu & Dr. Kristin Stewart
From Seed to Spoon Part One Disclosure: This episode is sponsored by The Quaker Oats Company of which today’s guests, Kristin Stewart and Di Wu, are employees of its parent company, PepsiCo. This episode will dive into Quaker’s agricultural science expertise and industry leadership to breed new varieties of oats that deliver on nutrition, taste and sustainability. Tune into this episode with guests Dr. Di Wu and Dr. Kristin Stewart to learn about: · an overview of the nutritional profile, benefits and accessibility of oats · what plant breeding is and why it’s important · how breeding can impact the nutrition profile of oats · what biofortification is and its potential benefits · what beta-glucan is and its role in the diet · varieties of oats and the complex oat genome · the benefits of new varieties of seeds and plants · the sustainability of oat farming · key nutrition attributes Full shownotes, transcript and resources at: https://soundbitesrd.com/258
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257: A Look at Gen Z: Their Relationship with Food and the Dietitian of Tomorrow – Jaime Schwartz Cohen & Michele Murray
02/27/2024
257: A Look at Gen Z: Their Relationship with Food and the Dietitian of Tomorrow – Jaime Schwartz Cohen & Michele Murray
Global communications consultancy Ketchum recently published a wide-ranging research study on the attitudes and beliefs of Gen Z about food. The report, “The Gen Z Say/Eat Gap,” expands on Ketchum’s legacy of food insights, intelligence and landmark research and provides guidance for food companies and communicators on how to connect with Gen Z successfully. Ketchum’s research also looked at Gen Z RDs and nutrition students and identified differences in motivations, preferences and behaviors of Gen Z RDs and nutrition students compared with other generations of nutrition professionals. Ketchum's report "Tomorrow's Dietitian: A First Look at Gen Z RDs" offers a preliminary look at 10 different areas that are important considerations for nutrition professionals across a wide range of professional settings. Tune into this episode to learn about: · Gen Z consumer insights o the “say/eat” gap and factors that influence purchase decisions o why Gen Z feels pressured about their food choices and the sources of pressure o what leads to negative emotions about food o if they are cooking differently from their parents o if their childhood diet impacts their current eating pattern · Gen Z RD insights o career motivations o their interest (or lack thereof) in diet culture, plant-based and culinary nutrition o what earns their trust o generational tension and shared concerns · tips for communicating nutrition to Gen Z audiences · the RD’s SciVantage and 3 steps to a productive conversation · how to get more information and access the full report Full shownotes, transcript and resources at:
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256: Weight-Inclusive Fertility Care: What Does the Research Show? – Rachelle Mallik
02/08/2024
256: Weight-Inclusive Fertility Care: What Does the Research Show? – Rachelle Mallik
The Truth About Diet, Weight & Fertility While there are many factors that affect fertility, diet is one of the few things that we can modify. Various nutritious dietary patterns have been linked to improved natural conception and fertility treatment outcomes, and none of those diets restricts gluten, soy, dairy, or specific food groups. For those who are trying to conceive, or who are pregnant, postpartum, breastfeeding or managing conditions such as PCOS and endometriosis, dietary and lifestyle changes may help support healthy outcomes. But what does the research show about weight and fertility outcomes? Tune into this episode to learn about: · Why nutrition for fertility matters · Research on weight and fertility outcomes · BMI cutoffs for egg retrieval procedures requiring anesthesia · Research on dietary patterns and fertility outcomes · Fertility and disordered eating · Benefits of a weight-inclusive approach · Why working with a dietitian with experience in fertility is important · Rachelle’s 1:1 services and online course Full shownotes, transcript and resources at:
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255: Avoid the Hype: Employ Critical Thinking About Food & Farming – Michelle Miller aka Farm Babe
01/24/2024
255: Avoid the Hype: Employ Critical Thinking About Food & Farming – Michelle Miller aka Farm Babe
This episode delves into the heart of modern farming with a goal of being more critical of sensational headlines. Join us as we explore the complexities of agriculture, separating fact from fiction by debunking myths and shedding light on the nuanced realities that shape the food production system today. Whether you’re a seasoned ag enthusiast or just curious about where your food comes from, this episode aims to help guide your understanding of the truths behind modern farming and cultivating the knowledge necessary to make informed choices about food. Tune into this episode with guest Michelle Miller (aka Farm Babe) to learn about: · How Michelle went from Rodeo Drive to the Rodeo · Misinformation and disinformation about both crop and animal agriculture · Food “shockumentaries” and celebrity “influencers” · Ways to connect with farmers and other agriculture experts · Food label facts vs. fear-based marketing tactics · Sustainable agriculture · Where to find credible information about agriculture online Full shownotes, transcript and resources at:
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254: The Truth About the Mediterranean Diet: Debunking Common Misconceptions – Pam Fullenweider
01/04/2024
254: The Truth About the Mediterranean Diet: Debunking Common Misconceptions – Pam Fullenweider
The Mediterranean Diet has gained widespread recognition for its health benefits, supported by decades of medical research. However, many misconceptions about the diet persist. Tune into this episode to learn about the Mediterranean diet/lifestyle including: · the history · diet pillars · common misconceptions · health benefits · research studies · culinary aspects · success stories · incorporating cultural foods · simple steps to get started · how RDNs can help clients · resources for the public and health professionals Full shownotes, transcript and resources at:
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253: Intermittent Fasting & Time Restricted Eating: Research and Applications – Dr. Krista Varady
12/13/2023
253: Intermittent Fasting & Time Restricted Eating: Research and Applications – Dr. Krista Varady
The Science Behind Intermittent Fasting for Weight Management and Health Outcomes Intermittent fasting (IF) diets are rising in popularity and more human clinical trials are being conducted to determine their safety and efficacy. The most studied forms of intermittent fasting to date include alternate day fasting (‘fast day’ alternating with ‘feast days’), the 5:2 diet (two fast days and five feast days per week), and time-restricted eating (only eating within a specific window of time each day). However, only a few studies have examined the health benefits of these diets in humans. This episode discusses these findings and shares insights into the effects of intermittent fasting on body weight and risk factors for cardiometabolic disease as well as practical advice for how to incorporate intermittent fasting diets and recommendations for future research. Tune into this episode with IF researcher Dr. Varady to learn about: · Different types of IF and why it’s rising in popularity · How much research has been done in animals and humans · What the research shows regarding safety and efficacy · How IF may impact cardiometabolic risk factors including blood pressure, lipids, glucose, insulin, insulin resistance, inflammation and oxidative stress · What IF research has shown regarding diet quality and protein intake · Whether fasting has been shown to trigger overeating · The role of behavior change counseling · What the research indicates about maintenance of lean body mass and maintaining weight loss · Potential adverse effects of IF · Limitations in the research · How post-menopausal women respond to IF · A new study on IF and type 2 diabetes · An overview of what the body of research shows regarding breakfast and weight management · Future research directions for IF · Tips for getting started, who might benefit most and who may not be a good candidate Full shownotes, transcript and resources at:
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252: Living with T1D for Over 65 Years: A Personal Story – Jeanine Crouse
11/29/2023
252: Living with T1D for Over 65 Years: A Personal Story – Jeanine Crouse
Imagine having type 1 diabetes, taking insulin and not being able to monitor your blood glucose levels at home until that technology was developed and made available to you thirty years after your diagnosis. Today’s episode is a candid conversation with my best friend’s mom, Jeanine, about living with type 1 diabetes for over 65 years. She’s seen a lot of changes in diabetes treatment and management during that time – but says that she never felt like she couldn’t do something because she had diabetes. This interview was recorded almost exactly six years ago. It has not been released until now. Jeanine recently celebrated her 80th birthday and is doing very well. She adjusted to a new closed loop monitor and pump last year and still enjoys a variety of activities at her senior center – swimming, pickleball, bocce ball, biking, walking, cards and book club. Tune into this episode to learn about Jeanine’s story including: · diagnosis at 13 years old · how the diagnosis impacted her family · learning to take different types of insulin · playing basketball in high school · new language guidance from ADCES · hypoglycemia symptoms, treatment, unawareness · blood glucose monitoring, CGM · pump therapy · diet therapy – exchanges, carb counting, reading food labels, sugar free foods · how being a home economist taught her skills that helped her manage diabetes · swimming and other exercise · prenatal care, pregnancy and delivery · having a positive attitude and outlook · Joslin Medal and research study · Peanut M-n-Ms and sweet corn Full shownotes, transcript and resources at:
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251: Mental Health, Brain Health & Diabetes: What Does Omega-3 Research Really Show? – Dr. Kaitlin Roke & Elana Natker
11/16/2023
251: Mental Health, Brain Health & Diabetes: What Does Omega-3 Research Really Show? – Dr. Kaitlin Roke & Elana Natker
EPA+DHA Research: Diabetes, Cognition, Depression and Anxiety Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are important nutrients that play crucial roles in supporting healthy hearts, brains, eyes, joints, inflammation, as well as mental health. They also play an important role in fetal brain and eye development and reducing the risk of early preterm birth. However, 95 percent of Americans – and 80 percent of people worldwide – are not getting enough of these vital nutrients. While it is possible to obtain EPA and DHA omega-3s through the diet from fatty fish, seafood and some fortified foods, dietary supplements may be helpful or necessary in some cases. Before starting any supplement regimen, it's crucial to consult with a healthcare professional, as individual needs can vary. Additionally, it’s worthwhile to choose high-quality supplements that undergo testing for purity and potency. Tune into this episode to learn about: · different types of omega-3s, recommended amounts and average intakes · health benefits of and common myths about omega-3s · food sources of omega-3s and barriers/challenges in increasing consumption · an overview of the amount of research and the GOED clinical study database · latest research related to diabetes, brain health and mental health · limitations of research and future research opportunities · practical tips for increasing intake of omega-3 rich foods · what to look for in a supplement · where to order at-home omega-3 index tests · resources for the public and health professionals Full shownotes, transcript and resources at:
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250: Preventing Undernutrition & Improving Global Ag – Dr. Adegbola Adesogan
11/01/2023
250: Preventing Undernutrition & Improving Global Ag – Dr. Adegbola Adesogan
Protein Quality, Nutrient Bioavailability & A Global Perspective on Animal Agriculture While plant-source foods provide important nutrients in our diets, animal-source foods contain more bioavailable sources of multiple critically needed macro- and micronutrients that can contribute to proper physical and cognitive growth of children. In rural parts of developing countries, these animal-source foods are vital for preventing undernutrition and allowing proper growth and brain development in children. Tune into this episode to learn about: · The latest research on animal-source foods in healthy and sustainable diets · Nutrient intake of children in developing countries · How developing countries approach sustainable agriculture differently than the U.S. · Protein quality of different foods and food groups · Bioavailability of micro and macronutrients · Global biofortification efforts · Challenges in increasing consumption of animal-source foods in developing countries · A global perspective on animal agriculture · The Dublin Declaration of Scientists and the societal role of meat · Climate-smart approaches to livestock production · Pros/cons of cultured meat Full shownotes, transcript and resources at:
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249: Food Allergies, Tests & Elimination Diets – Sara Glanz
10/18/2023
249: Food Allergies, Tests & Elimination Diets – Sara Glanz
A considerable amount of misinformation exists about food allergies among the public and health professionals alike. This episode delves into the prevalence and pathophysiology of food allergies, emphasizing the difference between self-reported and diagnosed cases, with around 6% of both U.S. adults and children affected. The immune-mediated nature of food allergies and the various types of reactions they can trigger are discussed as well as the importance of clinical correlation with test results, because tests like blood, skin prick and patch tests can yield false positives. The food elimination diet and oral challenge process are employed to eliminate and reintroduce suspected food allergens, however potential nutrient deficiencies can become a concern when omitting multiple foods or food groups. Strategies to reduce the risk of food allergies, including early introduction of allergenic foods to infants are highlighted. The role of dietitians in managing complex cases involving multiple allergies, infants and comorbidities is emphasized. Tune into this episode with Sara Glanz to learn about: · What are the “Big 8” food allergens and what additional food has recently been added to that list · Prevalence of food allergies in the U.S. · The difference between food allergies and intolerances · The 5 different categories that food allergy reactions are classified into · Various types of food allergy tests · What you need to know about at-home tests · How the elimination diet works · What an oral challenge entails · The potential for micro- or macronutrient deficiencies · Current guidelines for infant feeding to help reduce the risk of food allergies · When and how dietitians should get involved Full shownotes, transcript and resources at:
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248: Seed Oils: Controversy, Claims & Culinary Uses – Dr. Wendy Bazilian
10/04/2023
248: Seed Oils: Controversy, Claims & Culinary Uses – Dr. Wendy Bazilian
Seed oils are often attributed to negative health effects due to their prominence in ultraprocessed foods and misunderstood science. Seed oils are a primary source of essential polyunsaturated fats (PUFAs: omega-6s and omega-3s) and are encouraged in most dietary patterns. However, the typical American diet is higher in omega-6s than is recommended, and while adults are generally meeting the recommendation for omega-3 intake, new evidence indicates we may benefit from a higher amount. Different cooking oils have different nutrient profiles and culinary capabilities. While cooking oils have beneficial unsaturated fats, many are lacking in essential omega-3. Some oils are suited for a variety of cooking techniques - heat and no heat - whereas others are better for low heat or no heat techniques. Tune into this episode with guest Dr. Wendy Bazilian to learn about: · What are seed oils and what claims have been made about them · Why we are hearing so much about seed oils in the media and on social media · Are seed oils are different from vegetable oils · What the research shows about the safety of seed oils · Recommended intakes compared with typical intakes · Factors to consider including nutrient profile, flavor, culinary uses · Fun and tasty ways to use different culinary oils · Resources and recipes Full shownotes, transcript and resources at:
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247: Behind the Scenes: Celebrating One Million Downloads
09/28/2023
247: Behind the Scenes: Celebrating One Million Downloads
Join Melissa and her editor/producer and friend Jon A. Gay aka “JAG in Detroit” as they discuss some exciting milestones and the back story on the Sound Bites® Podcast. Tune into this episode to learn about: How and why Melissa started the podcast over 8 years ago Jon’s background in radio and how he transitioned into the podcast space How Jon and Melissa met and started working together Some fun bloopers and outtakes Trending topics and most popular episodes Challenges and other podcast insights What’s in store for the podcast moving forward Full shownotes, transcript and resources at:
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246: Putting Flavor at the Heart of Heart Healthy Cooking – Amy Myrdal Miller
09/20/2023
246: Putting Flavor at the Heart of Heart Healthy Cooking – Amy Myrdal Miller
The newly released "Cooking à la Heart" is a cookbook aimed at promoting better health through simple, delicious recipes. Co-author and Registered Dietitian Nutritionist Amy Myrdal Miller, who has managed Type 1 diabetes for over 45 years, emphasizes a flavorful approach to heart healthy eating patterns. Amy’s culinary passion and conviction that cooking doesn’t have to be difficult, boring or time-consuming is evident throughout the book. Tune into this episode to learn about: · Why flavor is the most important “ingredient” in healthy cooking · Easy ways to make delicious foods with convenient ingredients · Ways to increase your kitchen confidence · The 5 principles and 4 practices of cooking a la heart · The importance of and tips for reducing sodium intake · Sustainability and food waste Full shownotes and resources at:
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245: Blood Pressure, Behavior Change & New Technology – Dr. Jay Shah & Angel Planells
09/07/2023
245: Blood Pressure, Behavior Change & New Technology – Dr. Jay Shah & Angel Planells
New Technology Supports Behavior Change in Hypertension Management Hypertension, or high blood pressure, is the most common modifiable cause of death in the world and affects 1.3 – 1.4 billion people worldwide including almost 50% of people over the age of 65. Consistently controlling blood pressure over time is the most crucial element in minimizing the risks of blood pressure driven diseases such as stroke, heart disease, heart failure, kidney disease, cognitive decline, vision loss, reproductive diseases and more. Consequently, episodic monitoring of blood pressure is antiquated as it does not assess blood pressure values consistently over time. New technology offers “continuous” blood pressure monitoring and personalized feedback on how specific lifestyle changes are impacting blood pressure levels. While only 50% of people with HTN are “salt sensitive” there are some dietary modifications that can reduce the intake of sodium while keeping flavor in mind. Tune into this episode with cardiologist Dr. Jay Shah and dietitian Angel Planells to learn about: · Hypertension (HTN) facts – definition, prevalence, diagnosis and management · Typical diet and lifestyle recommendations for HTN · Why episodic monitoring of blood pressure (BP) is antiquated · Average intake of and dietary recommendations for sodium · How only 50% of people with HTN are salt sensitive · How technological advances can help improve BP monitoring and management · The Hawthorne effect · How to seek out a registered dietitian nutritionist for guidance and support · Resources for health professionals and the public Full shownotes and resources at:
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244: New Research on Brain Health: Glutathione & the Dairy Matrix – Dr. Chris Cifelli
08/23/2023
244: New Research on Brain Health: Glutathione & the Dairy Matrix – Dr. Chris Cifelli
Beyond Traditional Nutrients: The Role of the Food Matrix on Health According to new research conducted by the University of Kansas Medical Center, just three cups of dairy milk a day can increase the brain’s level of glutathione, a powerful antioxidant that helps protect the brain from some of the damage that accompanies aging and aging-related diseases such as Alzheimer’s and Parkinson’s. Tune into this episode to learn about: · The term “food matrix” and it’s role in health · The dairy food matrix’s impact on health · Glutathione and brain health · Evolving research on full-fat dairy and health · Common myths about dairy and health Full shownotes and resources at: https://soundbitesrd.com/244
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243: Mis- and Disinformation in Nutrition: Science, Ethics & Critical Thinking – Dr. Cami Ryan & Connie Diekman
08/09/2023
243: Mis- and Disinformation in Nutrition: Science, Ethics & Critical Thinking – Dr. Cami Ryan & Connie Diekman
A new paper published in the Journal of Nutrition addresses mis- and disinformation in food science and nutrition and how this impacts practitioners and the public. The introduction and expansion of social media has created opportunities for credible health professionals but also challenges in that self-proclaimed experts use this platform to get attention, grow their brands and ultimately, spread mis- and disinformation. This episode sheds light on the attention economy, where stories, regardless of accuracy, vie for scarce online attention and discusses the importance of learned critical thinking, encouraging listeners to question information, overcome personal biases, and prioritize relationships during challenging conversations. The role of registered dietitians as trusted sources of nutrition information is emphasized and listeners are urged to seek clarity from professionals when encountering contradictory claims. The dynamic nature of science is highlighted, urging openness to new knowledge and questioning of outdated beliefs. Overall, the episode equips listeners with valuable tools to discern credible nutrition information amidst the sea of misinformation and disinformation. Tune into this episode with Dr. Cami Ryan and Dietitian Connie Diekman to learn about: · Why the authors decided to publish a paper on the topic · Why it’s important for nutrition professionals and the public to be aware of this issue · The distinction between misinformation and disinformation · The attention economy · Critical thinking – what it is and how it impacts nutrition practice · Code of ethics for nutrition professionals · Responsibilities of nutrition practitioners · How the introduction and expansion of social media has created more challenges · Why perpetuation of misinformation harms society · References and resources for the public and health professionals This episode has been submitted to CDR for 1.0 free CEU. Full shownotes and resources at:
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242: Three Key Nutrients for Blood Sugar Balance – Mary Ellen Phipps
07/26/2023
242: Three Key Nutrients for Blood Sugar Balance – Mary Ellen Phipps
Blood Sugar Management: More Than Just Carbohydrates Blood sugar management is crucial for people with diabetes, and balanced meals and snacks are key for people with diabetes, prediabetes and even those at risk for diabetes. Many people think carbohydrate foods and sugar are the only dietary factors involved, and often focus on what to limit or eliminate from their diets in order to manage blood sugar. The truth is that incorporating other important nutrients into your meals and snacks can actually have a positive impact on blood sugar management. Tune into this episode with Mary Ellen Phipps, MPH, RDN, LD to learn about: · Mary Ellen’s background in nutrition and living with type 1 diabetes · Different types of diabetes and who is at risk · Why blood sugar management is so crucial · Blood sugar fluctuations or “spikes” in people without diabetes · The role of continuous glucose monitoring (CGM) · Why carbohydrates have a larger impact on blood sugars than protein or fat · Three key nutrients for blood sugar balance · How to add certain foods to your diet to help balance blood sugars better · Common questions or confusion about blood sugar management · How to plan for balanced snacks · Tips for munching mindfully · Resources for the public and health professionals This episode is sponsored by the American Pecan Council and has been submitted to CDR for 1.0 free CEU. Full shownotes and resources at:
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241: Reconsidering “Healthy” Eating: Embracing Cultural Foods & Flavors – Maya Feller
07/12/2023
241: Reconsidering “Healthy” Eating: Embracing Cultural Foods & Flavors – Maya Feller
An Inclusive and Diverse Way to Think About Healthy Eating There is a growing disconnect between mainstream notions of “healthy” foods and the fact that traditional, cultural foods can be, and often are, inherently nutritious. This narrow view of healthy eating is misguided at best, with traditional foods often being left out of the conversation or even demonized. When you consider a more inclusive and diverse way to think about healthy eating, you realize the importance of exploring and embracing culturally relevant foods in healthy dietary patterns. Tune into this episode to learn about: · an inclusive and diverse way to think about healthy eating · the culture of wellness and healthy eating · foodways (the intersection of culture, history and food) · how history, trade and agriculture influenced flavors and foods in different regions across the globe · how social determinants of health impact access to the variables needed to express optimal health · what it means to decolonize your plate · why its important to explore different cultural foods and flavors · why its important to embrace and include favorite traditional cultural foods without feeling shame · the role of processed foods and recipe modification in healthy eating patterns Full shownotes and resources at:
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240: Obesity Research: Rigor, Reproducibility & Truthful Communication – Dr. David Allison
06/28/2023
240: Obesity Research: Rigor, Reproducibility & Truthful Communication – Dr. David Allison
Nutrition and obesity-related research are scientific topics which should be executed with the same degree of rigor, transparency, and truthful communication as in any other area of science. However, this type of research may be weaker than it should be due to flaws in the types of questions asked, the design of studies, the execution of studies, the analysis of resulting data, the interpretation and communication of studies and results. This weakens the overall quality of the literature and may lead to heightened distrust of nutrition science, which has been shown to be more severe than for other domains of inquiry. Tune into this episode to learn about: · an overview of various aspects of research including selection of questions, design of studies, execution of studies, analysis of data, and interpretation and communication of findings · the quality of existing obesity related research and challenges regarding this type of research in general · examples of where research has gone wrong and suggestions for improvement · what the evidence for obesity treatment and prevention shows and suggestions for prioritizing next steps, future research and treatments · why evidence in the field of nutrition and obesity-related research seems to be more often distorted and distrusted · specific steps to make obesity research more rigorous, probative, valuable, and more transparently and truthfully communicated Full shownotes and resources at:
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239: How Flexitarianism Can Reduce Food Waste & Save Money – Rosanne Rust, Dawn Jackson Blatner & Amanda Blechman
06/21/2023
239: How Flexitarianism Can Reduce Food Waste & Save Money – Rosanne Rust, Dawn Jackson Blatner & Amanda Blechman
Reducing food waste at home has multiple benefits: you’ll stretch your food budget to save money, time, and potentially even boost your nutrition, all while supporting a healthy planet. A flexitarian eating style can help reduce food waste because you have more flexibility to eat and enjoy all types of foods and to use up leftover foods in a variety of creative ways. This 3-part podcast series discusses the benefits of flexitarian eating and its intersection with promoting a healthier relationship with food and planetary health through sustainable zero waste cooking efforts. Tune into this third episode in the Sound Bites® Podcast series to learn about: · where food waste happens and how it impacts the environment · how reducing food waste saves time and money · how flexitarianism provides opportunities to reduce food waste · strategies to reduce food waste at home · food planning vs. meal planning · flexitarian fridge clean-out meal ideas · repurposing ingredients and recipes to reduce food waste This series is sponsored by Danone North America and has been submitted to the Commission on Dietetic Registration for 3 hours of continuing professional education credits for RDNs, NDTRs and CDCESs. Full shownotes and resources at:
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238: How Flexitarianism Supports a Healthy Relationship with Food – Chelsey Amer, Dawn Jackson Blatner & Amanda Blechman
06/14/2023
238: How Flexitarianism Supports a Healthy Relationship with Food – Chelsey Amer, Dawn Jackson Blatner & Amanda Blechman
Diet culture emphasize thinness over health and equates weight loss and thinness as superior - both physically and morally - which leads people to spend time, money and mental effort towards achieving the “ideal body.” A healthy relationship with food on the other hand is free from diet rules about what to eat, when to eat and how much to eat and allows you to eat all foods in a way that feels good for your body. This balanced and flexible approach to food fits perfectly in the flexitarian lifestyle. This 3-part podcast series discusses the benefits of flexitarian eating and its intersection with promoting a healthier relationship with food and planetary health through sustainable zero waste cooking efforts. Tune into this second episode in the series to learn about: · examples of diet culture and the negative consequences associated with it · what a healthy relationship with food looks like · how flexitarian eating can provide opportunities to improve your relationship with food · 7 flexitarian pathways that can help create a better relationship with food · what food freedom is and how to achieve it · ways to increase awareness of how you think about food and the dialogue in your head · tips for how to challenge and release negative thoughts · focusing on what to add to your plate to help yourself feel good This series is sponsored by Danone North America and has been submitted to the Commission on Dietetic Registration for 3 hours of continuing professional education credits for RDNs, NDTRs and CDCESs. Full shownotes and resources at:
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237: The How & Why of Flexitarian Eating – Dawn Jackson Blatner & Amanda Blechman
06/07/2023
237: The How & Why of Flexitarian Eating – Dawn Jackson Blatner & Amanda Blechman
Part 1 of 3: The Flexitarian Diet is a Lifestyle, Not a “Diet” The average American diet is low in vegetables, fruits, and dairy, and high in saturated fat, sodium, and added sugars, which is a significant public health issue. Switching to a flexitarian eating pattern, which contains both plant-based and animal-based foods in a balanced approach, can help encourage a healthy lifestyle, and with possible benefits to the planet, too. This 3-part series discusses the benefits of flexitarian eating and its intersection with promoting a healthier relationship with food and planetary health through sustainable zero waste cooking efforts. Tune into this first episode in the series to learn about: · how the flexitarian concept was born · the prevalence of flexitarianism · the components of flexitarian eating · the health and nutrition advantages of adopting a flexitarian eating pattern · tips to become more flexitarian including meal examples · how animal protein foods fit into this eating style · common misconceptions about the flexitarian ‘diet’ · how to shop and plan for flexitarian eating on a budget · flexitarian protein swaps This 3-part series is sponsored by Danone North America. This series has been submitted to the Commission on Dietetic Registration for 3 hours of continuing professional education credits for RDNs, NDTRs and CDCESs. Full shownotes and resources at:
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236: Menopause, Muscle & Mindset – Jenna Braddock
05/24/2023
236: Menopause, Muscle & Mindset – Jenna Braddock
Today’s episode is about menopause and this important transition in midlife – both physically and mentally. We discuss some of the research and recommendations for navigating this journey as healthfully and joyfully as possible. Tune into this episode to learn about: · Estrogen’s role in muscle health and bone health · Exercise recommendations during menopause · Strength training and “inefficient” exercise · Training to train · How to reevaluate the stories we tell ourselves about our food choices · Tips for getting adequate protein in the diet · Why exercising fasted is not recommended · The role of supplements in menopause Full shownotes and resources at:
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235: Teen Eating Behaviors: From Adolescence to Independence – Jill Castle
05/10/2023
235: Teen Eating Behaviors: From Adolescence to Independence – Jill Castle
During adolescence the physical, cognitive, social, emotional and developmental changes happening are the background for whatever else is going on in the teenager’s life, including their eating habits and behaviors. From skipping meals, to snacking to disordered eating, teens are often experimenting, seeking independence and taking risks. How can parents and caregivers best support their child and set them up for success during this time of growth, development and transition? Tune into this episode to learn about: · The developmental stage of adolescence and how that impacts food choices and eating behaviors · Why and how eating habits change during this time · Why it’s important to maintain food routines and expectations · Real life examples and stories about our own children and clients · Tips for breakfast, lunch, snack time and other challenges · Sources of food shaming and other negative influences · Resources for parents, caregivers and health professionals Full shownotes and resources at:
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234: Plant-Based Cooking, Fermentation & A Plateful of Nourishment – Terry Walters
04/25/2023
234: Plant-Based Cooking, Fermentation & A Plateful of Nourishment – Terry Walters
Rethinking buzzwords like clean eating, superfoods and vegan, Terry Walters shares her life’s work through her newest cookbook and inspires others to explore and embrace plant-based cooking. “Try one plant-based recipe a week. Focus on the foods, tastes and colors that you're not getting in your diet now, add something fermented, and if there's any way at all, share the journey with somebody else.” – Terry Walters Tune into this episode to learn about: · How and why Terry became a self-taught plant-based chef · Terry’s “clean food approach” and how her focus has shifted to “nourish” · Fermented foods, brine ferments, and how you can make them at home · What “superfood” means to Terry · Tips for incorporating more plant-based foods in the diet · How cooking classes can open the conversation about health and wellness · The recipes Melissa made from the book and how they turned out · Why Terry felt it was so important to have a robust index in the book and how decreasing food waste is just one of many benefits of this resource Full shownotes and resources at: 234
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233: Fueling for Healthy Weight Gain & Performance – Nancy Clark
04/05/2023
233: Fueling for Healthy Weight Gain & Performance – Nancy Clark
Certain populations find it difficult to gain weight and keep it on – especially in a healthful way. In particular, teen athletes may struggle to add muscle mass in hopes of improving their sports performance and think they need to consume large quantities of protein and supplements. Tune into this episode with sports nutrition expert Nancy Clark to learn about: · Different types of people who struggle with gaining weight · Common questions and myths about healthy weight gain · The role of different macronutrients (carbs, protein, fat) in weight status · How much protein is really necessary for weight gain · How much carbohydrate in relation to protein to aim for · The role liquid calories, especially juice, can play in weight gain · Simple strategies to boost intake at meals and snacks · Tips on what to AVOID if you’re trying to gain weight · An easy recipe to make your own sports drink · When someone should consult with a registered dietitian who specializes in sports nutrition · Resources for the public and health professionals Full shownotes and resources at:
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