Sound Bites A Nutrition Podcast

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: https://soundbitesrd.com/260

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

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

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: https://soundbitesrd.com/257

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: https://soundbitesrd.com/256

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: https://soundbitesrd.com/255

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: https://soundbitesrd.com/254

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: https://soundbitesrd.com/253

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: https://soundbitesrd.com/252

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: https://soundbitesrd.com/251

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: https://soundbitesrd.com/250

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: https://soundbitesrd.com/249

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: https://soundbitesrd.com/248

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: https://soundbitesrd.com/247

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: https://soundbitesrd.com/246

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: https://soundbitesrd.com/245

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

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: https://soundbitesrd.com/243

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: https://soundbitesrd.com/242

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: https://soundbitesrd.com/241

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: https://soundbitesrd.com/240

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: https://soundbitesrd.com/239

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: https://soundbitesrd.com/238

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: https://soundbitesrd.com/237

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: https://soundbitesrd.com/236

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: https://soundbitesrd.com/235

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: https://soundbitesrd.com/234

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: https://soundbitesrd.com/233

Lean, fresh pork is a source of eleven key nutrients and pork is the most consumed protein worldwide, making it an important part of many different cultures and eating patterns around the world. Yet, some health professionals and consumers remain unfamiliar with many of its health benefits, cultural applicability, culinary versatility and environmental sustainability. Tune into this episode with registered dietitian Kara Behlke-Ungerman to learn about: · Kara's background growing up on a farm and ranch in rural Nebraska and experience in retail nutrition, communications and marketing · the National Pork Board's efforts in promoting evidence-based information · the role of lean, fresh pork in healthy eating patterns across cultures, life stages and socio-economic status · the nutrient profile of pork beyond high quality protein including important nutrients such as choline and selenium · why pork is considered a "carrier" food and makes it easy to follow a plant-forward eating pattern · consumption data, sustainability factors and new research on affordability · consumer and health professional insights about the nutritional value, preparation methods and versatility of pork · resources for the public and health professionals including a new program called Pork & Partners This episode is sponsored by the National Pork Board and has been submitted to CDR for 1.0 free CEU. Full shownotes and resources at: https://soundbitesrd.com/232

Greater understanding of how a wide variety of carbohydrate foods impact nutrition and health within the context of culturally inclusive diets is imperative to create dietary guidance that is relevant to all Americans. Recognition of these foods, especially as our population continues to diversify, is part of the appeal and utility of a new scoring system that helps define high-quality carbohydrate-containing foods. While there are many ways to define carbohydrate quality, none of the existing strategies, such as glycemic index and others focused on carb/fiber/sugar ratios, look beyond the carbohydrate content and address other nutrients of public health concern--and ones that primarily come from carb-containing foods, such as potassium and sodium. Tune into this episode to guests Dr. Drewnowski & Dr. Rodriguez to learn about: · the increasing diversity of the United States population · consumer confusion about the role of carbohydrates in the diet · how carbohydrate foods provide important nutrients beyond fiber and sugar · limitations of the glycemic index and other tools to measure carbohydrate quality · how the research community recognizes the need for a globally accepted definition of carbohydrate quality as well as a simple, effective tool to help people make more nutritious food choices · the development and applicability of a new carbohydrate food scoring system · two published manuscripts introducing the new scoring system and a third manuscript pending publication that demonstrates how the tool aligns with the DGAs and a variety of healthy eating patterns and affordable eating patterns This episode is sponsored by Potatoes USA and has been submitted to CDR for 1.25 free CEU. Full shownotes and resources at: https://soundbitesrd.com/230

Change Your Relationship with Fitness by Exercising Your "Enough-ness" Muscle Oversimplified messages and stigmatizing language about food and fitness often lead to shame instead of empowerment and sustainable behavior changes. Tune into this episode with guest JC Lippold to learn about: · consumer insights about what people think and tell themselves about fitness goals/failures · how fitness goals and failures can turn into a cycle of shame · sources of shame related to fitness · why some aspects of the fitness industry can feed into the cycle of shame · shifting the mindset away from shame-inducing mantras and self-talk · the concept of "enough-ness" and how it applies to behavior change · the four tenets of enough-ness · the power of limiting "minimizing language" and listening to intuition · how striving for happiness can lead to healthiness and not necessarily vice versa · resources and information to help change your relationship with fitness Full shownotes and resources at: https://soundbitesrd.com/230

Despite decades of cholesterol research, consumers are still confused about dietary cholesterol and recommendations. In addition, many physicians are not aware of the latest guidance on cholesterol, including recommendations on egg consumption for different populations. Tune into this episode with guest Dr. Mickey Rubin, PhD, to learn about: · the history of cholesterol research and recommendations · common and persistent misconceptions about cholesterol in the diet · confusion around dietary cholesterol and recommendations · what the DGAs and American Heart Association say about cholesterol, eggs and heart health · dietary recommendations for different populations including healthy individuals, older adults, vegetarians and people with CVD · historic and current cholesterol consumption data · where cholesterol research is now; including research gaps and future research directions · updates on choline research · the role of industry-funded research · the importance of studying different populations and how that impacts research outcomes · how the egg industry is doing in terms of sustainability efforts · updates on egg prices and availability · resources for consumers and health professionals This episode is sponsored by the American Egg Board's Egg Nutrition Center and has been submitted to CDR for 1 free CEU. Full shownotes and resources at: https://soundbitesrd.com/229

Food Science: Creating Safe, Affordable, Accessible and Nutritious Food Tune into this episode with regulatory/food law specialist and science communicator Anna Rosales, RD, MJ to learn about: the role of food science in food and nutrition security how and why food processing is an essential part of the solution for sustainable, healthy diets processed foods, food waste and food packaging the White House Conference on hunger, nutrition and health resources for professionals and the public Full shownotes and resources at: https://soundbitesrd.com/228

Tune in for a quick update on upcoming topics and my free Do M.O.R.E. with Dinner Resource Kit as well as other news and the announcement of the winner of the Amazon Gift Card. https://soundbitesrd.com

Nine out of ten Americans are not getting enough fruits and vegetables, and despite recommendations to eat seafood at least two times a week, many people are falling short of that goal. In fact, according to a recent study in BMJ 68% of adults and 95% of children do not consume enough omega-3s to reach the Dietary Guidelines for Americans recommendations. Aquaponics is an innovative sustainable food production system that combines hydroponics (growing plants in water without soil) and aquaculture creating a recirculatory system that might just help us achieve nutrition and public health goals of increasing consumption of two of the healthiest foods lacking in the American diet – vegetables and seafood. Tune into this episode with Dr. Steven Summerfelt and Molly Stanek to learn about: 7 out of 10 people don't feel very knowledgeable about sustainable seafood 68% of adults and 95% of children do not consume enough omega-3s to meet the DGAs recommendations 9 out of 10 Americans don't meet the DGAs fruit and vegetable recommendations The differences between wild-caught and farm-raised fish The health benefits of farming salmon on land What farmed fish eat and what that matters How fish waste is captured and converted into organic leafy greens USDA organic standards for leafy greens and seafood What makes this production system different The "Food as Medicine" concept Longer shelf life, safety, sustainability and innovation of leafy greens The synergy and harmony of this closed loop production system and offering at supermarkets Scaling this model for the future of healthy food production Full shownotes and resources at: https://soundbitesrd.com/227

Convenience stores serve many communities and can often be a key source of food for families. Consumer insights show that shoppers are looking for foods that taste great and are also convenient and affordable. By leveraging nutrition experts in strategy, policy, innovations and communications, C-stores can make a positive impact on the food environment. Offering a variety of choices that include healthier options while keeping flavor as a priority is one key strategy that is generating results. Tune into this episode with LeeAnn Kindness MS, NDTR to learn about: Why C-stores can and should offer better-for-you options How C-stores are leveraging nutrition experts to combine science and insights to make progress in the food environment How consumer insights are driving product innovation and food policy How food policy and nutrition strategy play a role in C-stores product mix and menu development How food policy relates to product development, innovation, reformulation and discontinuations How C-stores can help make the healthier choices easier – choices that are convenient, tasty and affordable The role of the nutrition expert in communicating effectively both internally and externally The importance of nutrition messaging – communications, claims, label laws/regulatory, point of purchase Trends in the retail setting including rising food costs, food deserts and more Advice for nutrition professionals interested in retail career opportunities How "leaning into" taste is a key strategy and that slow reductions in ingredients such as sodium or sugar can net big results Wawa's "Good to Choose" initiative focused on balanced choices, clean choices, sustainable choices Full shownotes and resources at: https://soundbitesrd.com/226

School-age children, including adolescents, fall short on consuming essential nutrients to support learning, activity and development. In fact, the latest Dietary Guidelines for Americans highlights how many children and adolescents aren't getting enough high-quality protein, iron, zinc, choline and vitamins B6 and B12. These nutrient deficiencies are especially alarming given the significant growth and development that happens during this life stage. When you consider this and the additional risks of hunger and the long term consequences of food insecurity and nutrient deficiencies, it becomes apparent that we need to change the assumptions, mindset and conversation around childhood hunger. Tune into this episode to learn about: Nutrition, hunger and social responsibility The prevalence of food insecurity and risk factors for childhood hunger How the pandemic and rising food costs are impacting families with school age children Why childhood/adolescence is a pivotal time for proper nutrition yet nutrient deficiencies are common during these years How some children and adolescents aren't getting enough high-quality protein, iron, zinc, choline and vitamins B6 and B12 How families are coping with hunger How schools and communities are coping with hunger Short term and long term consequences of hunger Social responsibility – what it means and what we need to know Strategies to include nutrient rich foods that are accessible and affordable Full shownotes and resources at: https://soundbitesrd.com/225 This podcast episode is a paid collaboration between Sound Bites® and Beef. It's What's for Dinner®., a program of the Beef Checkoff.

Digestive or "gut" health is a hot topic today and understandably so. The National Institutes of Health estimates that approximately 60-70 million people are affected by digestive diseases. Additionally, the science surrounding the microbiome and how our digestion can potentially affect other aspects of our health and wellbeing continues to grow steadily. While proper diagnosis is important to determine the best care plan for those suffering from a specific digestive disease, we do know there is a lot that can be done to support a healthy digestive system through our personal meal habits. Being more aware of how we eat, maintaining enough fiber and adding fermented foods, including those from the dairy aisle, are all ways to give back to our gut. During this episode you will hear from Dr. Bob Murray, MD, Pediatric Gastroenterologist and Amanda Sauceda, RDN, lecturer at California State University of Long Beach and Owner of the Mindful Gut, LLC, on pre and probiotics, lactose intolerance versus milk allergy and strategies for improving overall digestive health through dairy foods, fiber and mindfulness. Tune into this episode to learn about: The importance of healthy digestion The mind-gut connection Lactose intolerance and lactase malabsorption The difference between lactose intolerance and milk allergy The consequences of eliminating dairy foods/beverages from the diet Tips for counseling patients with lactose intolerance Fermented foods, probiotics, live and active cultures Fiber and digestive health Four nutrients of concern that are lacking in most people's diets How to incorporate dairy and fiber-rich foods into your diet This episode is sponsored by American Dairy Association Mideast and American Dairy Association Indiana and The Dairy Alliance. Dr. Robert Murray and Amanda Sauceda are paid consultants to the National Dairy Council. Full shownotes and resources at: https://soundbitesrd.com/224

Postural Orthostatic Tachycardia Syndrome, or POTS, is the most common type of dysautonomia – a dysfunction of the nerves that regulate nonvoluntary body functions such as heart rate, blood pressure and sweating. POTS is characterized by symptoms in multiple organ systems and an abnormal increase in heart rate upon standing. Because POTS affects multiple organ systems, patients report a wide range of symptoms with approximately 90% reporting gastrointestinal distress. Front line management of POTS is diet and lifestyle, however medications may also be indicated. Tune into this episode with guest Cheryl Harris, MPH, RD, to learn about: Current research on dysautonomia and POTS Why POTS is often misdiagnosed and underdiagnosed Why POTS is associated and confused with anxiety, eating disorders and other The link between the autonomic nervous system and digestion Dietary considerations and recommendations including salt/sodium and fluid intake How some patients show a worsening of symptoms with high glycemic foods Importance of screening for eating disorders Managing digestive issues Exercise recommendations Cheryl's story and "Miss E's" story The lack of funding of diseases based on gender disparity Full shownotes and resources at: https://soundbitesrd.com/223

The topic of food packaging is broad and complex, ranging from materials, functionality and sustainability to innovations, labeling and health claims. Tune into this episode with global R&D leader Dr. David Smith to learn about: Challenges and opportunities in food packaging The pros and cons of different food packaging materials The role of packaging in shelf life, decreasing food waste and other functions Packaging design to minimize waste, reducing "overpackaging" How packaging impacts shopping behavior and product satisfaction How consumer insights guide package innovations and trends How the pandemic impacted packaging trends and innovation What consumers can do to be better recyclers How companies are communicating with consumers about recycling The importance of understanding what your municipality offers and handles regarding recycling The clean label trend and tradeoffs Qualified health claims Full shownotes and resources at: https://soundbitesrd.com/222

By the time dinnertime arrives, most of us are already experiencing a long day's worth of decision fatigue. And if you're like me, you're always looking for that simple, yummy and healthy "go-to" recipe that will satisfy every family member and yet not require too much time in the kitchen or too many dishes to wash. Look no further because my friend, registered dietitian and author Jen Haugen, has solved the dinnertime dilemma for good with her new book "Dinner, Done!" I like to call this a "cookbook/workbook" because it is more than just a collection of recipes. In addition to the simple, tasty and healthy recipes, she shares her "forever dinner menu map" that literally puts an end to weekly meal planning. Tune into this episode to learn about: the "kitchen quiz" to help assess your individual needs and priorities family-friendly recipes that are fast and healthy the benefits of pressure cooking, air frying, smart grilling, one pot recipes and pizza night the forever dinner menu map that is a game changer for easy weeknight meals the best kitchen tools for busy families that save the most time a sample, six-week, dinner menu plan with simple side dishes for every weeknight the one-and-done grocery list so you are ready to make any meal any night of the week Full shownotes and resources at: https://soundbitesrd.com/221

It's no secret that body image and self esteem are closely related and that many women (and men) feel dissatisfied with their body shape, size and/or weight. A person's relationship with their body and with food can have a significant impact on quality of life. Body image disorders, eating disorders and disordered eating are too often the result of body dissatisfaction and chronic dieting. Tune in to this episode with guest Ilene Leshinsky, MSW, to learn about: the history and trends in weight and diet culture how a woman's sizes relates to her "currency" the relationship between body image and weight, food and exercise why having "weight" as your primary focus keeps you stuck perspectives on whether intentional weight loss is healthy or not intuitive eating principles and how to begin implementing them staying on track with intuitive eating when it's easier to rely on habits and autopilot how our bodies have innate wisdom that we can tap into to guide us on a healthful journey Full shownotes and resources at: https://soundbitesrd.com/220

Micronutrient deficiencies are widespread globally, and not just in low- and middle-income countries. This is especially the case in population groups with increased needs and where diets are often inadequate in iron, zinc, folate, vitamin A, calcium, and vitamin B12. Current research is focusing on understanding the density of these micronutrients and their bioavailability across diverse foods. Tune in to this episode to learn about: how micronutrient deficiencies exist in every country in the world important concerns about dietary intakes in the U.S. and how they can be improved six specific micronutrients of public health concern strategies to achieve more diversity in our diets food sources that are rich in micronutrients we are often lacking the intersection of human health and planetary health how plant-based and animal-source foods have complementary nutrient profiles and contribute to healthy diets in different ways how all foods are capable of being produced sustainably when produced in the appropriate ecological context, using sustainable methods of production, and at the appropriate scale Full shownotes and resources at: https://soundbitesrd.com/219 This podcast episode is a collaboration between Sound Bites® and Beef. It's What's for Dinner®., a program of the Beef Checkoff.

We often hear that dietary fat is bad for us, that there are good fats and bad fats, and that the ratio of omega 3 to omega 6 fats in our diets is important. However, current research on the topic is more complex and nuanced. This episode addresses questions regarding how much fat Americans are consuming, what fat intake requirements and recommendations are and the current research on omega 6 polyunsaturated fats and health outcomes. Tune in to this episode to learn about: Omega 3 vs omega 6 fats and the ratio of 3:6 Metabolic syndrome, adipose distribution and adiponectin what NAFLD is and why it's important to address this condition dietary fats and inflammation research on PUFAs and health the role of oxylipins in fat metabolism and health the different types of dietary fat and common food sources fatty acid intake requirements and recommendations essential fatty acids, linoleic and linolenic acid data on U.S. fat intake how different types of fat intake impacts health outcomes Full shownotes and resources at: https://soundbitesrd.com/218

Tune in to this episode to learn about: the many factors contributing to rising food prices trends in shopping habits tips for shopping healthy on a budget what consumers and retailers can do to decrease food waste meal planning and preparation resources how retailers are responding to consumer interest in health and wellness the role of the dietitian in the grocery store setting Full shownotes and resources at: https://soundbitesrd.com/217

The consumer mindset around health and wellness has shifted and expanded with consumers focusing more on preventative measures instead of reactionary approaches to support overall well-being. These changes in attitudes and behaviors provide an opportunity to explore the concept of satisfaction from eating, including the role of satiety and our emotional responses, as well as the impact on one's relationship with food, body and overall health. Tune in to this episode with guest Andrea Mathis, MA, RDN, LD to learn about: recent consumer insights about health management research on the relationship between nutrient intake, appetite and satiety how a combination of fat and fiber (found in foods like avocados) can promote feelings of satisfaction how a mindful eating approach can support health and wellness goals RDNs, DTRs, and CDCESs can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® For more information and resources visit: https://bit.ly/3NMiSyl

Through the Protein PACT, the North American Meat Institute and partners across the supply chain are uniting in the largest-ever effort to strengthen animal protein's contributions to the people, animals and climate of tomorrow. Committed to improving the sustainability of meat and poultry (including sustainable animal feed, corn and soy), the PACT has five focus areas: environment, health and wellness, animal welfare, labor and human rights, and food safety. Tune in to this episode to learn about the sustainability metrics and targets for these five areas: Environment – optimize contributions to healthy land, air and water Health & Wellness – provide wide variety of high-quality protein for balanced diets Animal welfare – provide the most humane care and raise healthy animals Labor & Human Rights – support a diverse workforce and ensure safe workplaces Food Safety – produce safe food without exception Full shownotes and resources at: https://soundbitesrd.com/215

The topic of sweet taste and the relationship to diet and health is one that has been of interest to food and nutrition scientists for many years. To assist in reducing sugar consumption, some authoritative bodies currently recommend reducing the consumption of sweet-tasting foods and beverages, regardless of the source of the sweet taste (i.e., caloric or low-calorie sweeteners). These recommendations stem from concerns that human attraction to sweetness may be a potential risk for developing less healthy eating patterns. Despite the need to measure sweetness of the diet to help us further understand the relationship between nutrition and health and sweetness, currently there is no consensus method to measure the total sweetness of the diet. There are well-established sensory techniques in laboratory settings for individual foods, but agreement on the optimal approach for measuring the sweetness of the total diet is lacking, particularly for large-scale population-based studies. Recently a practical approach for estimating sweetness of the diet was built onto a sweet taste database to evaluate trends in the sweetness of the diet in U.S. children and adults. This method can also be used to better understand the impact of dietary sweetness on diet quality and health outcomes. Tune in to this episode to learn about: Psychobiological determinants of eating behavior How sweetness is defined How sweetness can be measured Why it's important to study sweetness and understand its implications Trends in the overall sweetness of the U.S. diet The contribution of low-calorie sweeteners to the sweetness of the diet Implications of recent research conducted on sweetness Future research on sweetness Full shownotes and resources at: https://soundbitesrd.com/214

Nearly twenty percent of adults (or 50 million) experienced a mental illness in 2019. One in four adults with a mental illness report an unmet need for treatment, and this number has not declined since 2011. Anxiety disorders are the most common mental illness in American affecting 42.5 million U.S. adults, with major depression affecting 21 million U.S. adults. In addition, sleep is closely linked to mental and emotional health and has demonstrated connections to depression, anxiety and other conditions. Research into the potential benefits of cannabis therapy is ongoing and promising, with preliminary research suggesting benefits including improvements in pain, sleep, and anxiety disorders as well as various brain-related issues from headaches to inflammation to traumatic brain injuries. Tune in to this episode with Holistic Cannabis Practitioner and Registered Dietitian Janice Bissex to learn about: definitions of cannabis, CBD, THC, terpenes, anandamide, endocannabinoid system why the term "marijuana" is stigmatizing why cannabis became illegal barriers including stigma and access to cannabis/CBD cannabis and pain management, the opioid crisis cannabis and mental health: insomnia, anxiety, depression, PTSD, eating disorders, suicide cannabis and brain health: aging, cognition, inflammation, dementia, Alzheimer's, headaches, concussions, traumatic brain injury, seizure disorder cannabis vs. alcohol and the brain how dispensaries work and what you can buy there growing your own cannabis plant cooking with cannabis the importance of healthcare professionals learning about cannabis and how to talk with patients about it Full shownotes and resources at: https://soundbitesrd.com/213

Researchers continue to explore and build on existing knowledge regarding the role of the gut microbiome and food choices in the pathophysiology and management of numerous chronic diseases, including type 2 diabetes, cardiovascular diseases, gastrointestinal disorders, and even mental health disorders. This episode addresses the impact of food choices in shaping the gut microbiome, including what nutrients feed the gut microbiome, and the current science on the gut microbiome's impact on health outcomes and disease. Guests on this show include a renowned endocrinologist who has spent his career in diabetes care and research focused on the role of the gut in diabetes management, and a registered dietitian nutritionist and certified diabetes care and education specialist who is well versed in this science, nutrition management and the use of probiotics. Tune in to this episode to learn about: the gut microbiome's impact on various chronic diseases the impact of proper nutrition in shaping the gut microbiome, and subsequently overall health what nutrients support a healthy gut microbiome definitions of prebiotic, probiotic, postbiotic, synbiotic, short-chain fatty acids and butyrate current research study designs and objectives as well as findings from completed research studies regarding the role of the gut microbiome and chronic diseases the importance of learning how to nurture the gut microbiome through food choices and dietary supplements an update on new products and services offered by the registered dietitian nutritionists at Pendulum Therapeutics This episode is sponsored by Pendulum Therapeutics, a company that applies evidence-based microbiome science and DNA sequencing to develop a new generation of probiotics. This episode has been submitted to CDR for continuing education credits for RDNs, DTRs and CDCESs. Full shownotes and resources at: https://soundbitesrd.com/212