Sound Bites A Nutrition Podcast

"Medical humanities can be defined as an interdisciplinary, and increasingly international endeavor that draws on the creative and intellectual strengths of diverse disciplines, including literature, art, creative writing, drama, film, music, philosophy, ethical decision making, anthropology, and history, in pursuit of medical educational goals.[2] The humanistic sciences are relevant when multiple people's perspectives on issues are compiled together to answer questions or even create questions. The arts can provide additional perspective to the sciences." (Wikipedia – accessed 12-2-20) Tune in to this episode to learn about: health is a malleable concept food has been tied to social status throughout history food insecurity and obesity are connected systemic deprivation influences food "choices" medical humanities can help inform and frame science and research public health recommendations and shaming silver linings in pandemics Today's guest is Dr. Kari Nixon, an assistant professor at Whitworth University and author of Quarantine Life: From Cholera to Covid-19, What Pandemics Teach Us About Parenting, Work, Life and Communities from the 1700s to Today. Dr. Nixon's research focuses on social understandings of death, disease, and community. Full shownotes and resources: www.SoundBitesRD.com/166

The road to type 2 diabetes remission or reversal is not as simple as eating better and exercising more. Improving outcomes in diabetes is a much more complex system. The reported rates of remission are often different from what the research actually says. In this podcast episode, we hear from a diabetes care and education expert on where the research stands on diabetes reversal, and what we can learn about diabetes management. Tune in to this episode to learn about: current research on diabetes remission realities of long-term diabetes reversal stigma of overweight and obesity potential side effects of extreme diet and exercise measures misconceptions about diabetes medications Today's guest is Megan Muñoz, RN, MSN, CMSRN, CDES, the creator and host of Type2andYou with Meg, the first podcast by a Certified Diabetes Care and Education Specialist dedicated to people living with type 2 diabetes. Full shownotes and resources: www.SoundBitesRD.com/165

Diet has a significant role in disease development and protection, particularly when it comes to certain diseases like diabetes. More recently, the quality of carbohydrates and fats has been examined more closely for their impact on health. Epidemiologic studies have revealed that consumption of refined carbohydrate-containing diets and/or diets high in saturated fat may be associated with increased prevalence of type 2 diabetes and risk for coronary heart disease. Dietary patterns emphasizing certain nutrients, such as monounsaturated fats (MUFA), while decreasing other components, such as saturated fats or refined, readily digestible carbohydrates, may have favorable effects on cardio-metabolic health. Fresh avocados are a distinctive fruit characterized by their nutrient profile that includes MUFA, dietary fiber and several essential micronutrients and bioactive phytochemicals. A study published in the journal Nutrients (September 2018) investigated the strategy of incorporating fresh avocados into a breakfast meal (replacing mainly carbohydrates with fat by adding unsaturated fats from avocados) on postprandial markers of metabolic and vascular health. Researchers looked at changes in glycemic indices along with changes in markers of endothelial function, inflammation and oxidative stress/damage – each having a role in cardiometabolic health. Tune in to this episode with guest Erin Palinski-Wade RD, CDE, LDN, CPT to learn about: The potential role of fresh avocados in cardiometabolic health and glycemic management in overweight or obese adults Why nutrient-dense foods like fresh avocados are a good choice for people with diabetes The potential benefits of nutrient combinations such as fat and fiber on satiety Dietary habits and other lifestyle factors known to impact diabetes that may improve with mindful eating Strategies for incorporating mindful eating into diabetes management Registered Dietitians, Dietetic Technicians, and Certified Diabetes Educators 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/2I2xHRN

Avocados are a nutrient-dense source of monounsaturated fatty acids (5g of MUFAs per one-third of a medium avocado) and other essential nutrients. They may have an additional LDL cholesterol lowering effect beyond that observed when their MUFAs are substituted for saturated fatty acids, especially on small, dense LDL particles, which are susceptible to in vivo oxidation and associated with increased risk of cardiovascular disease. A recent study, published in the Journal of Nutrition, investigated whether a healthy diet with 1 avocado daily decreased circulating oxidized LDL and related oxidative stress markers. This study was supported by the Avocado Nutrition Center as part of the Love One Today® education program. Tune in to this Sound Bites® Podcast episode with guest Patricia Bannan, MS, RDN, to learn about: the potential role of avocados in lowering cholesterol additional effects regarding antioxidant potential and oxidation of small dense LDL phytosterols and other bioactives in avocados simple heart-healthy tips for swapping good fats for typical sources of saturated fat in the diet and adding fiber in recipes Registered Dietitians, Dietetic Technicians, and Certified Diabetes Educators 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/35IoFBh

Digestive health has been a priority trend for multiple years and is anticipated to keep evolving as scientific research expands and further uncovers solutions to help address consumer concerns. There are many factors that can affect our digestive health including family and genetic history, stress, and what we eat. Tune in to this episode to learn about: The scientific definition of probiotics Probiotics in foods and beverages vs. supplements What is required/not required on food labels How do probiotics and live-and-active cultures differ/compare Probiotic strains and CFUs What is a fermented food/beverage and what are the potential benefits What are prebiotics and what to look for on food labels Can probiotics and prebiotics help with and/or cause gas and bloating Specific products to look for in the grocery store Dr. Elieke Kearns is a Principal Nutrition Scientist at PepsiCo where she provides nutrition support for KeVita and PepsiCo's innovation incubator which is focused on developing and accelerating growth of smaller, emerging brands. This episode is sponsored by PepsiCo and we thank them for their sponsorship and support of the podcast. Full shownotes and links to resources at www.SoundBitesRD.com/162

This year marks the 100 year anniversary of the ratification of the 19th Amendment to the United States Constitution granting women the right to vote in 1920. However, the battle for women's suffrage lasted more than 70 years, beginning in 1848. When we hear about the suffrage movement in the media or read about it in history books, we usually hear about the loud and militant women, or the ones who paraded in great numbers. But the forgotten suffragists, the ones who went door-to-door with a cookbook under their arms, were just as important in winning the right to vote. Laura Kumin's new book 'All Stirred Up: Suffrage Cookbooks, Food, and the Battle for Women's Right to Vote' includes recipes from the suffrage cookbooks, in their original form and also adapted for the modern cook. But this is just as much a history book as it is a cookbook. Tune in to this episode to learn about: An overview of the suffrage movement How the history of women's right to vote impacts women today – especially in this election year How men – and some famous men – fit into the suffrage story Who were the "antis" and what were their concerns about women voting How did suffragists convert people to their cause and how did cookbooks help What is an "emergency salad" How many suffrage cookbooks still exist and how many are forever lost Laura had a long career as a lawyer before she became an author, teacher and cooking coach. Her specialty is combining history, culture and cooking, with an eye toward illuminating the little-known corners of a historical period or movement. Her first book was 'The Hamilton Cookbook: Cooking, Eating & Entertaining in Hamilton's World.' Full shownotes and links to access recipes at www.SoundBitesRD.com/161

According to a 2019 Gallup survey, 1 in 7 Americans said they personally use CBD-containing products, citing relief from pain (40%), anxiety (20%), insomnia (18%) and arthritis (8%) as their top reasons for using it. As more people turn to cannabis and CBD for their medicinal properties, it's important to learn about the history and the science behind these products in order to better understand the myths and stigma surrounding them. Tune into this episode to learn about: Cannabinoids, cannabis and CBD History of use and origins of stigma Myths and misinformation What conditions may be alleviated How to find a quality product Various modes of administration Dosing considerations Potential nutrient or medication interactions Legal and regulatory issues Today's guest is Janice Newell Bissex, a Holistic Cannabis Practitioner, Registered Dietitian Nutritionist, and cookbook author. After her father found relief from his pain using medical cannabis it became Janice's mission to help others suffering from pain, anxiety, insomnia, autoimmune diseases, IBD/IBS, and other debilitating conditions find relief with CBD and cannabis. Full shownotes and resources at www.SoundBitesRD.com/160

As more consumers approach health and wellness in a holistic way, functionality is being sought in a highly complementary way via supplements and functional foods and beverages. Historically, beverages were a more culturally acceptable vehicle for functionality, but now we see as much or greater interest in obtaining specific benefits from functional foods. While supplements used to be largely relied upon as "insurance" in case healthy eating regimens weren't enough, now more consumers use supplements for targeted benefits, and that's especially true of younger consumers. There's considerable room for growth in functional foods/beverages as there are much larger proportions of consumers who are interested in trying them for a variety of benefits than are currently using them for those benefits. On this podcast episode, Dr. Shelley Balanko shares new insights about supplements and functional foods, including the impact of COVID-19 on consumers' interest in benefits like immunity and digestion, based on a new report by the Hartman Group. Full shownotes and resources at www.SoundBitesRD.com/159

While the forms of communication may be ever changing, the methods behind effectively communicating science-based nutrition information are evergreen. Knowing your audience and customizing communications through various platforms are skills that practitioners, students, and nutrition professionals of all degrees of experience can utilize in practice. Today's guest, Barbara J. Mayfield, is Founder and President of Nutrition Communicator, LLC and leads nutrition professionals to create compelling messages that are evidence-based, meaningful, memorable, and motivating. She is editor for the Academy of Nutrition and Dietetics Communicating Nutrition: The Authoritative Guide, published in August 2020. Written and reviewed by experienced nutrition communicators and educators, Communicating Nutrition: The Authoritative Guide, provides the knowledge and skills needed to develop and deliver all types of communication in a variety of settings. Students, interns, and practitioners alike will find this to be an indispensable resource, offering guidance on writing and interpreting scientific research, developing science-based messages, and addressing misinformation, as well as customizing communications to various audiences through social media, videos, presentations, demonstrations, and more. Tune in to this episode to learn about: the fundamentals of effective nutrition communication how to improve nutrition communication skills being evidence-based accessing, interpreting and translating information why a needs assessment is so important transferring skills to various platforms determining if a nutrition source is credible For more information and links to resources visit: www.SoundBitesRD.com/communicating-nutrition

"Individuals with overweight or obesity are at a greater risk for cognitive impairment. The purpose of this study was to examine the potential role of avocados on cognitive function and lutein status among adults with overweight and obesity."– Marisa Moore, MBA, RDN Emerging science links mid-life obesity to later cognitive decline, and while the exact mechanisms of the influence of overweight and obesity on cognitive health are not yet fully understood, dietary lutein (which is a plant pigment known as a xanthophyll and found in green leafy vegetables, eggs and fruits such as avocados) has been associated with beneficial cognitive patterns in people who are overweight or obese. A new study titled "Effects of 12-week avocado consumption on cognitive function among adults with overweight and obesity" was recently published in the International Journal of Psychophysiology. This study was supported by the Hass Avocado Board as part of the Love One Today® education program. Tune in to this Sound Bites® Podcast episode with guest Marisa Moore, MBA, RDN, to learn about key takeaways of this study and practical tips for picking, buying and storing avocados including how to freeze them and use them in a variety of delicious and nutritious ways. Registered Dietitians, Dietetic Technicians Registered, and Certified Diabetes Care and Education Specialists can earn 1.0 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® and we thank them for their support of the podcast. For more information and resources visit: https://bit.ly/3kUfBzW

While RCT (Randomized Controlled Trail) studies are the gold standard, there's no perfect research study or methodology - every approach will have it's inherent advantages and disadvantages. Despite some criticism, NHANES (National Health and Nutrition Examination Survey) offers a rich database of information surrounding health and nutrition. During this podcast, Yanni Papanikolaou, MPH, PhD candidate, covers the benefits, potential drawbacks, and ways we can strengthen nutrition research today, and in the future. Tune in to this episode to learn about: Yanni's personal fitness "experiment" The pros and cons of nutrition research & epidemiology What NHANES is & what it is used for How we can strengthen research and studies The potential relationship between type 2 diabetes & cognition Industry-funded research Yanni Papanikolaou is an accomplished, peer-reviewed author in scientific journals and book chapters, and has presented at domestic and international nutrition conferences. His current focus involves collaborating on analyses that use data from CDC's NHANES. Yanni is a co-author on numerous NHANES studies including research examining how different dietary patterns are associated with nutrient intakes, diet quality, food group consumption and various health outcomes. For the full shownotes and links to resources: www.SoundBitesRD.com/157

"My background bridges agriculture, trade, and nutrition, so I can help those that are looking to bulk up their 'food literacy'. Where our food comes from, how to understand science, how we should actually choose what we feed ourselves and our families… These are the questions I have spent many years studying and thinking about. I help people redefine their reality with fact-based information that they were either missing entirely or had not been presented in an engaging way." - Christine Cochran Tune in to this episode to learn about: The pandemic's effect on the food industry and supply chains Did those empty grocery shelves represent a true food shortage? If not, what explains it? Grain's journey from field to table and what challenges the pandemic has presented What long-term impacts might this pandemic have on grocery shopping and other behaviors How today's wheat compares to that of the past A sneak peek at the Dietary Guidelines My guest, Christine Cochran, BS, JD, is the executive director of the Grain Foods Foundation. A lover of grains before joining the Foundation, she is now an educated lover of grains. Full shownotes at www.SoundBitesRD.com/156

There is a growing awareness of the importance of body positivity and intuitive eating. More people are embracing the Health At Every Size (HAES) concept and the belief that weight status does not equate to health status. However, there are some who believe that any "intentional" weight loss is more dangerous than being overweight and that it's also pointless, because "95% of people who go on diets regain the weight". This 95% statistic is repeatedly cited but it's actually from a 1959 study who's author claims it is outdated and overused. There also seems to be a growing divide within the field of dietetics with some practitioners drawing a line in the sand between "diets" and the "non-diet approach". Tune in to this episode for a discussion about dieting, weight loss, diet culture, behavior change and why some dietitians think there is more to agree on than disagree on when it comes to this topic. Guest Abby Langer has been a dietitian for twenty years and started her own business in 2012 with the goal of teaching the world how to eat well without dieting and falling prey to nutrition fads. Her focus on the importance of both physical and emotional health and how they intersect with food and eating has resonated with thousands of readers. Her frank and edgy voice and her ability to break down complicated science into manageable information has earned Abby a place among Canada's top media dietitians. She has a large and devoted following on her blog and on her social media platforms, where she can frequently be found debunking nutrition myths and explaining the latest nutrition research to her followers. For the full shownotes and resources visit: www.SoundBitesRD.com/155

Tune in to this episode to learn about the details of a new research study as well as an in-depth discussion about the strengths and limitations of different types of nutrition research including randomized controlled trials, observational studies and industry funded research. Nearly half of all American adults are living with some form of cardiovascular disease and 10 percent of Americans have type 2 diabetes, making it more important than ever that people have accurate, science-based nutrition advice to support a healthy diet. Relatively few studies have directly assessed the influence of specific foods, including red meat and beef, or dietary patterns on insulin sensitivity. Most recommendations have been based on observational studies, which do not illustrate cause and effect for these foods. New research, published in the Journal of Nutrition, compared the effect of following what the USDA defines as a Healthy U.S.-Style Eating Pattern to a modified version with an increased amount of lean beef. Then the researchers measured diabetes risks factors like insulin sensitivity and other cardiovascular disease risk factors. For more information and links to resources visit: www.SoundBitesRD.com/154

The International Food Information Council (IFIC) is a not-for-profit science communications organization based in Washington, DC that addresses various food-related topics with its team of RDs, PhDs and communications professionals. They are dedicated to the mission of effectively communicating science-based information on health, nutrition and food safety for the public good. As Senior Director of Nutrition Communications at IFIC, Kris Sollid, RD, leads their nutrition team in monitoring nutrition research making media headlines to analyze how nutrition science is conveyed and its impact on consumer attitudes, beliefs and trust in information related to food and health. Tune in to this episode to learn about key learnings and takeaways from IFIC's newly released 15th annual Food & Health Survey as well as two recent consumer surveys on COVID-19 behaviors and attitudes toward food including: Key factors driving food purchasing decisions Feedback on the use of mobile health devices and apps Snacking habits and protein intake Processed food, sugars and plant proteins How COVID-19 has impacted food habits including shopping, cooking, snacking Consumer perceptions, confidence and trust in the safety of the food supply and various sources of food/health information Full shownotes & links to resources at: www.SoundBitesRD.com/153

Big Data: The Opportunity for Food & Nutrition Professionals All aspects of food and nutrition are impacted by Big Data and its analysis, and to this end, dietitians must possess a deeper understanding of this field as well as the full potential of using these technology advances within the profession. If nutrition professionals can tap into the flow of information, the wide availability of Big Data can unlock possibilities for these professionals to positively impact consumer behavior change, improve nutrition and health outcomes, and elevate the role of the profession. During this podcast, hear from Dave Donnan, Partner Emeritus (Retired ) with Kearney, a global management consulting firm, and an investor, advisor, and speaker on innovations in the food and consumer products industry and Annette Maggi, MS, RDN, LD, FAND, Chair of the Academy's Big Data Task Force on how Big Data and its use require a rapid evolution of dietitian skill sets to continue to provide unique value. The Power of Big Data to Transform Clinical Nutrition Practice While data is often looked at through the research lens in food and nutrition, the world of Big Data and its related technology and data analytics is showing how data can be used to predict trends, improve patient care and show the value proposition of nutrition services. During this podcast, Whitney Franz, MPH and Practice Transformation Program Director at L.A. Care Health Plan and Curt Calder, MBA, RDN and Clinical Informatics Analyst at Intermountain Healthcare will discuss the opportunity to leverage data beyond research as well as career opportunities for dietitians in the informatics field. Tune in to this episode to learn about: What is Big Data and why should nutrition professionals be interested in it and using it? How can more engagement with Big Data and related technologies benefit the dietetics profession? How has COVID19 influenced the use of Big Data and advanced analytics within the food industry? How can dietitians leverage Big Data in their practice? How can dietitians use data to show the impact (including financial impact) of their services as healthcare shifts to more value-based care models? How do health plans/payers leverage big data to manage population health? How is data being used to accelerate improvements in healthcare delivery? How is data being used to track trends and predict results? For links to resources and more info: www.SoundBitesRD.com/152

"When was the last time you changed YOUR mind?" - Tamar Haspel Tamar Haspel is a James Beard award-winning Washington Post columnist. She has been on the food and science beat for the best part of two decades and is knee-deep in the public food conversation. Tamar speaks frequently at venues where the debates about our food supply play out, including the National Academy of Sciences, food- and ag-related conferences, and SXSW. When she's tired of the heavy lifting of journalism, Tamar helps her husband on their oyster farm, Barnstable Oyster, where they grow about 300,000 oysters a year in the beautiful waters off Cape Cod. Tune in to this episode to learn about: How and why Tamar started writing about nutrition Tamar's opinion and insight about cultivating productive conversations about food and nutrition Tamar's thought-provoking question that makes people stop and think differently about their own opinions and biases Why it's important to appreciate the fact that personal experience has the ability to override research findings Why we have the tendency to try and connect the dots (and leap to cause and effect conclusions) and what we can do about it For more information visit: www.SoundBitesRD.com/151

"The misperception that eating fat causes weight gain may lead consumers to avoid nutritious foods like avocados, which are primarily composed of beneficial monounsaturated fats." – Marisa Moore, MBA, RDN A randomized parallel-controlled trial of 51 healthy participants 20-60 years old and of BMI 27-35kg/m2 published in Current Developments in Nutrition demonstrated that including one Hass avocado daily in a hypocaloric diet not only supported weight loss efforts, but also offered additional potential metabolic and anti-inflammatory benefits. This study was supported by the Hass Avocado Board as part of the Love One Today® education program. Today's guest is Marisa Moore, MBA, RDN, a nationally recognized registered dietitian nutritionist and communications and culinary nutrition expert. She helps busy people get on the path to lifelong health one morsel at a time. Tune in to this episode to learn key takeaways from this study about: body weight and composition satiety gut microbiome inflammation limitations future research As in all research, the study has its limitations, so more research is needed to generalize the results to all people, however, these findings support the growing body of evidence connecting eating avocados and a positive impact on body weight and satiety. Registered Dietitians and Dietetic Technicians, Registered can earn 0.5 FREE CEU for listening to this podcast episode. This episode is sponsored by Fresh Avocados – Love One Today® and we thank them for their support of the podcast. For more information and resources visit: https://bit.ly/368MQsl

Crop One is an integral part of the future of farming. This vertical farm company is changing the way we think about agriculture, and how this type of growing system can play a role in food safety, sustainability, and land use. Tune in to this episode to learn about: The potential advantages and drawbacks to vertical farming The role of a controlled environment farming system in food safety How vertical farming technology can be used to boost plant nutrients and yield What planet-based eating is How nutrition professionals can be involved in the biotechnology industry Dr. Jenna A. Bell, PhD, RD, joined Crop One Holdings in 2019 as the VP of Nutritional Science. Prior to joining the Crop One team, Dr. Bell led food and nutrition communications as a Senior Vice President at Pollock Communications. For more information and links to resources visit the full shownotes at: www.SoundBitesRD.com/149

Tune in to this episode to learn about: The connection between soy and breast cancer. Soyfoods and men's health. The prevalence of soy allergies. The bioavailability of nutrients in soy. Whether or not soy protein impacts heart health. Dr. Mark Messina, PhD, MS, is an internationally recognized soy expert, Executive Director of the Soy Nutrition Institute, President of Nutrition Matters, Inc. and Adjunct Associate Professor at the School of Public Health at Loma Linda University. For the past 30 years, Dr. Messina has devoted his time to the study of the health effects of soyfoods and soybean isoflavones. For more information and resources visit: www.SoundBitesRD.com/148

There seems to be increasing criticism and negative publicity around meat production despite the fact that we have much fewer cattle in the U.S. today than in the past, and therefore the carbon footprint is smaller than before. With increasing concerns about climate change and the fact that cattle are ruminant animals which produce methane, the challenge is putting that into context with other important considerations for people and the planet overall. Tune in to this episode to learn about: The benefits of cattle on the land - from production to making other foods more sustainable to ensuring we have a sustainable source of protein The "what ifs" of not eating beef – what would happen to the cattle, to the land, to the food waste that cattle consume and upcycle? What are consumer perceptions, attitudes and behaviors when it comes to sustainability, food technology and choices in the supermarket? Today's guests are Dr. Jennie Hodgen, a meat scientist with Merck Animal Health and Dr. Jayson Lusk, a food and agricultural economist with Purdue University. This episode is sponsored by Merck Animal Health and we thank them for their support of the podcast. For more info and resources visit the shownotes at www.SoundBitesRD.com/144

The AADE7® Self-Care Behaviors framework utilizes the best practice of diabetes education by measuring, monitoring and managing outcomes. The 7 behaviors are: healthy eating, being active, taking medication, monitoring, reducing risks, problem solving and healthy coping. These behaviors are widely recognized and used by healthcare professionals, professional organizations and governmental agencies. Much has changed since the AADE7 were last updated in 2011. Tune in to this episode to learn about: Diabetes Care and Education Specialists have seen their role go far beyond self-management of blood glucose (SMBG) The role and use of technology has transformed the approach to diabetes self-care New tools for screening have been developed for social determinants of health, health literacy and numeracy New classes of medications and evolving algorithms have changed how we work with clients Models of care like population health have become integral for improved management on a larger scale Today's guest is Molly McElwee-Malloy RN, CDE. This episode is sponsored by the Association of Diabetes Care & Education Specialists (ADCES - formerly the American Association of Diabetes Educators) and we thank them for their support of the podcast. For more information and resources, including links to COVID-19 info/updates from ADCES, visit: www.SoundBitesRD.com/147

The global health pandemic is making a big difference in our food system, and how consumers think about food. This shift in how we view food safety, value, and sustainability efforts will impact the future food landscape for years to come. Tune in to this episode to learn about: Why the current food system can decrease consumer confidence in food buying. How COVID-19 can impact consumer buying habits for the long-term. How it can change the way we value food. The potential shift in food waste and nutritional perception. The difference between local & global sustainability. Today's guest is Jack Bobo, the CEO of Futurity, a food foresight company that helps clients understand trends in food technology and consumer attitudes. He is a former senior adviser for global food policy at the U.S. Department of State. Jack is a regular speaker on global trends in agriculture, consumer perceptions of risk, science communication and the art of networking. For more information and resources visit: www.SoundBitesRD.com/146

"Experts are advising food preparations should continue as normal, which includes washing produce under running tap water – no added soaps or detergents. According to the CDC/FDA, there is currently no evidence to support transmission of COVID 19 associated with food or food packaging." Tune into this episode to learn about food, nutrition and coronavirus including: how to handle food safely during the COVID-19 outbreak safe ways to wash produce tips for safe grocery shopping what's real about coronavirus and food packaging how to avoid immune-boosting food and supplement scams what you can do to safely support a healthy immune system My guest today is Dr. Taylor C. Wallace, PhD, CFS, FACN, Principal and CEO at the Think Healthy Group and an Adjunct Professor in the Department of Nutrition and Food Studies at George Mason University. Dr. Wallace's background includes a PhD in Food Science and Nutrition from The Ohio State University. For more information and helpful resources visit: www.SoundBitesRD.com/145

Each year, the average family of four wastes an average of 1,000 pounds of food at home, resulting in $1,500 lost. Contrary to popular belief, consumers waste more food than farmers and grocers - households are responsible for over 40% of the food wasted in the United States. Dairy products and vegetables are estimated to make up almost 40% of the food wasted by consumers. Fruit, grain products, and meat, poultry, and fish are the other leading categories that contribute to food wasted by consumers. Tune in to this episode to learn about: The many factors that contribute to food waste How and why food waste is bad for the environment How confusion over food label dates creates food waste Tips to minimize food waste in your own home Resources to help you shop better, meal plan, store food properly and more The Sound Bites® Podcast is teaming up with the Food Bullying Podcast during March National Nutrition Month and National Agriculture Month to bring you information on Food Waste and Food Insecurity in a back-to-back bonus episode release. For more information and resources visit the shownotes at www.SoundBitesRD.com/bonus

Can We Really Eat Our Way Out of Climate Change? Tune in to this episode with Dr. Frank Mitloehner, professor at UC Davis, to learn about: The global warming potential of methane vs fossil fuels How does agriculture impact global methane emissions? Why should methane be treated differently than "long-lived" greenhouse gasses? What is: carbon sequestering, methane "sinks", the biogenic carbon cycle and global "cooling"? The carbon footprint of plants compared to animals Some of the problems and concerns with the EAT Lancet report The carbon footprint of food today compared to the past Are plant-based proteins better for the environment? Using manure to generate electricity Frank Mitloehner, Ph.D., is a professor and air quality specialist in cooperative extension in the Department of Animal Science at the University of California, Davis. As such, he shares his knowledge and research with students at the undergraduate and graduate levels, with members of the scientific community and with those who work with and for the critically important agricultural industry, domestically and abroad. For more information and resources visit: www.SoundBitesRD.com/143

The heterogeneity of obesity dictates that one diet, one plan, one approach simply does not and cannot work for everyone. Obesity and overweight are complex and therefore cannot be adequately addressed without comprehensive and diverse approaches to care. Tune in to this episode to hear a thought-provoking discussion about: Obesity care – what it is and why it is important How obesity care and body positivity are not mutually exclusive Why when it comes to diets and to people, one size does not fit all – and never will How body shape may play a bigger role in the determinants of health risk than body weight alone The necessity of personalized nutrition/diet The negative impact of weight bias and stigma Today's guest is obesity and health policy expert Ted Kyle RPh, MBA. Ted is a healthcare professional experienced in collaborating with leading health and obesity experts for sound policy and innovation to address health needs and the obesity epidemic in North America. For the past 10 years, Ted has dedicated his career to understanding how to address health issues and needs created by obesity. For more info and resources visit the shownotes at www.SoundBitesRD.com/142

More than 4.8 million people in the U.S. visit the emergency room every year to be evaluated for concussions and brain injury. The two biggest groups at risk are the youth and elderly, but everyone is at risk. Tune in to this episode to hear an in-depth discussion about: What is a concussion and what causes it? How did omega-3 essential fatty acids in fish oil first become effective in treating concussions and more serious brain injuries? How much fish oil should a concussion victim take after experiencing head trauma? Why are omega-3 essential fatty acids important for brain health? How can listeners make sure they are getting enough omega-3s? Besides head trauma victims, who can benefit from taking omega-3 supplements? What is the role of CBD in the treatment of head trauma? Full shownotes and resources at www.SoundBitesRD.com/141

"There have been controversies about omega 3s in the last decade or so where many of the more recent studies have not demonstrated the same benefits as the studies done 30 years ago – but there have been some very recent studies that have been very impressive regarding omega-3s." – Dr. Carl Lavie Tune in to this episode to hear an in-depth discussion about: Why are there seemingly mixed "reviews" on Omega-3s and CVD? What does the research really show about the impact of Omega-3s on cardiovascular health? How much Omega-3s do you need? From food? From supplements? Which fish sources are higher in Omega-3s? Is eating seafood twice a week enough? Can you meet your Omega-3 requirements through plant-based food sources and supplements? How to make sense of EPA & DHA on supplement labels If you are at higher risk for CVD do you need more Omega-3s than people who aren't? Should you get your Omega-3 levels checked? How important is exercise compared to diet when it comes to cardiovascular health? Is one more important than the other? Dr. Lavie is a board-certified cardiologist with expertise in Preventive Cardiology, especially physical activity, aerobic and muscular fitness, cardiac rehabilitation, obesity, psychological risk factors, Omega-3s and fish oil. He is also the author of the book The Obesity Paradox which addresses how once patients have cardiovascular disease(s), those who are overweight or obese actually have a better prognosis than do thin patients with the same diseases. For more information, visit the shownotes at www.SoundBitesRD.com/140

Sustainability is a growing concern among consumers especially regarding their food and beverage choices. While historically U.S. consumers have believed individuals should be the source of solutions to our sustainability problems, there has been a big shift toward expecting governments and companies to be more responsible. When it comes to sustainably produced food, consumers are coming to believe what is grown in a way that is better for the planet will ultimately be healthier for their bodies and it will be tastier. Key trends in this space include: regenerative agriculture and plant-based eating. Key motivations around plant-based eating aren't necessarily environmental. Rather, sustainability benefits are merely reinforcements for plant-based eating choices that are motivated by other considerations. The plant-based halo is starting to show signs of tarnish. Full shownotes and resources at: www.SoundBitesRD.com/139

"Sweets, snacks and health overlap more than ever, making it easier for people to enjoy sweets and snacks while making smart choices." - Mindy Hermann, MBA, RDN Mindy Hermann is a food and nutrition communications strategist who provides services targeting food companies, trade organizations, and health professionals. She writes a series of trends reports for a global market research firm, Innova Marketing Insights. Innova Market Insights continuously analyzes global developments in food and beverage launch activity and consumer research to highlight the trends most likely to impact the food and beverage industry over the coming year and beyond. Full shownotes and resources at www.SoundBitesRD.com/138

I was invited to attend a Produce Safety Media Tour last August in beautiful Monterey California with the Alliance for Food and Farming. We visited many different fruit/vegetable fields including strawberries, romaine lettuce, iceberg lettuce, celery and artichokes. We learned about produce farming and production, food safety practices, pesticides/fertilizers, crop rotation and soil health, and innovation and traceability. Tune in for my conversation with Dr. Bob Whitaker, the Chief Science & Technology Officer for the Produce Marketing Association. He is responsible for food safety, technology, supply chain management and sustainability. Bob has a long history in the produce field! Prior to PMA, Bob spent 16 years in the biotechnology arena with DNA Plant Technology Corporation, and then worked 10 years at NewStar Fresh Foods and its subsidiary, MissionStar Processing in food safety, product development and as Vice President of Process Operations. Bob's work has been widely published in several disciplines including enzymology, plant tissue culture, microbiology and food safety. This episode is a partnership with the Alliance for Food and Farming and we thank them for their sponsorship and support. Full shownotes and resources at www.SoundBitesRD.com/136

It is scientifically proven that customized approaches in weight management lead to greater engagement and behavior change than generic approaches. WW, formerly Weight Watchers, has a new program called myWW that includes an evidence-based personalized assessment asking a range of questions to guide you to a scientifically proven, customized plan that aligns with your needs. Gary Foster, PhD, is the Chief Scientific Officer at WW, a psychologist, obesity investigator and behavior change expert who has authored more than 175 scientific publications and three books. In his role as CSO at WW, Dr. Foster oversees the science-based program, all clinical research initiatives, and continued program advances. Dr. Foster was previously the Director of the Center of Obesity Research and Education at Temple University and served as a faculty member at the University of Pennsylvania, School of Medicine. Tune in to learn more about how customized weight management supports behavior change, and get the full shownotes at www.SoundBitesRD.com/135. This episode is a sponsored partnership with WW.

Manuel Villacorta is an internationally recognized, award-winning registered dietitian nutritionist and the author of five books with his latest release: The Essential Cookbook for Men – 85 Healthy Recipes to Get Started in the Kitchen. Manuel is a well-respected and trusted voice in the health and wellness industry and one of the leading weight loss and nutrition experts in the country. The Essential Cookbook for Men is the book for guys who want to eat healthier (and cheaper!) but aren't sure how to get started. This is more than a cookbook – it walks you through all the kitchen basics―stocking your pantry, creating shopping lists, reading recipes―and takes you from gourmet greenhorn to seasoned chef. From Latinx-Style Fried Eggs to Stir-Fry Beef Sandwiches, you'll discover tons of perfect-for-beginner recipes that show you really can cook up some seriously delicious food that will also help keep you fit and trim. This book goes beyond other cookbooks for men with these features: Culinary crash course―It doesn't matter if you've never set foot in a kitchen before―you'll discover all the information you could want out of cookbooks for men. Easy recipes―Get complete and comprehensive instructions that all great cookbooks for men should have. Great tasting and good for you―Learn how to cook 85 dishes that are big on flavor and health benefits. Full shownotes and resources at www.SoundBitesRD.com/134

Over 20 years of research has shown what parents have known for a long time: regular family meals lead to long-term benefits, including higher resilience, self-esteem, and grade-point-averages, and lower rates of substance abuse, teen pregnancy, eating disorders, and depression. Guest Brianne DeRosa, MFA, is the Content Manager for The Family Dinner Project and co-author of their new book, "Eat, Laugh, Talk: The Family Dinner Playbook." As a freelance writer and consultant to nonprofit organizations, she has spent over a decade working in communications, program development and creative initiatives. FDP's new book helps kickstart a habit of putting together fun family dinners, including: Conversation starters Quick and easy recipes Fun table games for everyone to play Tips for overcoming obstacles, setting dinnertime goals, managing busy schedules, and engaging everyone in the conversation With anecdotes from real families who have become a part of The Family Dinner Project's growing movement, this book will inspire you to look forward to dinnertime (together)! The Family Dinner Playbook's Four Core Principles: This is not about perfect We are not the food police We are realistic about technology We are all about the fun ALL of the author proceeds from the book are going towards the FDP's community programming, so every sale helps them reach more families! Get the full shownotes and resources (and enter to win a free copy of the book!) at www.SoundBitesRD.com/133

Consumers have never cared more, nor known less, about how their food is produced. The next 30 years are the most important 30 years there will ever be in the history of agriculture. That's why we need to get it right. Tune in for a thought-provoking discussion about food technology and consumer attitudes, behaviors and trends with Jack Bobo, CEO of Futurity - a food foresight company. Full shownotes and resources at www.SoundBitesRD.com/132

Eggs are naturally nutrient rich - and the cholesterol stigma has been cracked! But did you know that eggs have important nutrients for cognition, brain health and eye health? And they fit into healthy eating patterns including plant-based diets. In fact, eggs can help you absorb nutrients found in plant foods, and can also help you meet daily protein needs to support healthy muscles and strong bones as you age. Plus, eggs are an excellent delivery system for vegetables and other foods to help boost nutrition and cut down on food waste. Today's guest is Dr. Mickey Rubin, the Executive Director of the Egg Nutrition Center. Tune in to hear the good news about this versatile, budget-friendly, nutrient-rich food. This episode is a partnership with the Egg Nutrition Center. For the full shownotes and resources go to: www.SoundBitesRD.com/131

Food has become a battleground where marketing claims and misinformation are used to bully and shame people about their food choices. What if you could stop stressing about what other people think and make eating decisions based on your own needs and preferences? This episode takes a closer look at the misrepresentation of food and sheds light on fictitious nutrition and environmental claims to help you recognize bullies and feel good about your food choices. Armed with science, compelling stories, and a lifetime on the farm, author and speaker Michele Payn challenges the way you think about food and gives you permission to buy food based on your own social, ethical, environmental and health standards rather than on brand marketing, peer pressure, or social media influence. Her book Food Bullying provides a six-step action plan to overcome bullying around the plate, simplify safe food choices, and even save time at the grocery store. Michele Payn connects the people and the science of food and farming, and brings clarity and common sense to the emotional food conversation. For more information and resources go to www.SoundBitesRD.com/130

This is part 2 in a 2-part series where we discuss what strength means to each of my three guests. We talk about physical strength but also mental and emotional strength. We discuss the "Four Cornerstones" of eating to support strength, some practical tips for tweaking your meals and snacks as well as simple cooking ideas and meal prepping advice – and we also talk about life on a cattle ranch and how both the land and the animals are cared for. Today's guests are Amee Livingston and Lance Pekus. Amee is an Olympic weightlifter, food blogger and breast cancer survivor. Lance is the Cowboy Ninja from American Ninja Warrior and a cattle rancher with a degree in natural resources/environmental science. "You don't have to spend all day meal prepping! Try doing partial meal prep like batch cooking proteins or pre-chopping vegetables." - Amee "People might think I'm strong, but for me it's the people behind me, it's the people that support me, the ones that are there for me that are strong – and maybe their strength is getting shown through me." - Lance For the full shownotes, resources and link to the free book "Strength: The Field Manual" visit www.SoundBitesRD.com/129 This episode is a sponsored collaboration with "Beef. It's What's for Dinner." on behalf of the Beef Checkoff.

In this 2-part series, we discuss what strength means to each of my three guests. We talk about physical strength but also mental and emotional strength. We discuss the "Four Cornerstones" of eating to support strength, some practical tips for tweaking your meals and snacks as well as simple cooking ideas and meal prepping advice – and we also talk about life on a cattle ranch and how both the land and the animals are cared for. Today's guest is Dr. Mike Roussell, a research scientist, protein expert and author of "Strength: The Field Manual" - a free book produced in conjunction with the National Cattlemen's Beef Association, a contractor to the Beef Checkoff. For the full shownotes, resources and link to the free book: www.SoundBitesRD.com/128 This episode is a sponsored collaboration with "Beef. It's What's for Dinner." on behalf of the Beef Checkoff.

Popular diets seem to dominate the nutrition airwaves. On today's episode we share a basic overview of some of today's popular diets and discuss the pros and cons of each one. We touch on these four popular diets: Keto, Atkins, Paleo and Plant-Based. Today's guest is Dr. Taylor C. Wallace, PhD, CFS, FACN. He is Principal and CEO at the Think Healthy Group and an Adjunct Professor in the Department of Nutrition and Food Studies at George Mason University. He is a regular guest on NBC and the Dr. Oz Show, bringing science and practical advice to the public. He is the Deputy Editor in Chief of the Journal of the American College of Nutrition, Editor in Chief of the Journal of Dietary Supplements, editor of six academic textbooks, an author of over 50 peer-reviewed manuscripts and book chapters, and author of the new popular cookbook, Sizzling Science. Dr. Taylor has been a paid consultant to Atkins. Visit the shownotes at www.SoundBitesRD.com/127 for more information. Resources: Dr. Taylor Wallace's: NEW Cookbook |Website | Twitter | Instagram | Facebook The Ketogenic Diet for Weight Loss – article in Today's Dietitian Magazine by Carrie Dennett, MPH, RDN, CD Research studies: Comparison of Low Fat and Low Carbohydrate Diets on Circulating Fatty Acid Composition and Markers of Inflammation – Lipids (2008) 43:65-77 Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome – PLOS ONE Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men – Am J Clin Nutr 2016;104:324-33 Limited Effect of Dietary Saturated Fat on Plasma Saturated Fat in the Context of a Low Carbohydrate Diet – Lipids (2010) 45:947-962 Related Episodes: A Researcher's Perspective & Passion for Nutrition – Sound Bites Podcast episode #46 with Dr. Taylor Wallace Industry Funding, Sci Comm & Dr. Oz – Sound Bites Podcast episode #107 with Dr. Taylor Wallace Refined Grains & Diabetes – Guilt by Association? – Sound Bites Podcast episode #120 with Dr. Glenn Gaesser The Power of Prunes: Bone & Digestive Health – Sound Bites Podcast episode #122 with Dr. Shirin Hooshmand Cow Gas, Upcycling & Beef Sustainability – Sound Bites Podcast episode #104 with Dr. Sara Place The Surprising Truth About Sustainable Agriculture – Sound Bites Podcast episode #43 with Jack Bobo Seafood & Sustainable Aquaculture – Sound Bites Podcast episode #101 with Egil Sundheim

Food brings people together for everything from celebrations to mourning - and feeds the soul for meaningful connection. It can help harness great power in our communities, but in today's world we are too often letting dietary differences shift us into polarized positions. Food is far too important to let buzzwords lead the conversation. And while misinformation may be unintentional, disinformation is deliberate and manipulative. In order to engage in more productive conversations, we need to 1) learn to listen better in order to find common ground, 2) employ storytelling to share important information and create a sense of wonder, and 3) be truly respectful of others' thoughts and feelings. Today's guest is Janice Person, the online engagement director for Bayer Crop Science. She's a city girl turned 'agvocate' who has learned effective ways to engage in conversations online and offline, and connect people involved in farming and food. "When I listen to people talk about food, it's really easy to want to react. Instead, I find that asking people three questions to seek to understand their position allows us to have a much more productive conversation." For the full shownotes and links to resources visit www.SoundBitesRD.com/126

The latest numbers from the CDC suggest that nearly 1 in 3 adults have either prediabetes or diabetes. These are alarming numbers, and finding out that you are the one out of three can be even more alarming. Shock, denial, and confusion are not uncommon reactions. But there is a flipside to learning you have prediabetes. It can be scary, but it's also an opportunity—an opportunity to "reset," to improve your health, and to get yourself in better shape than ever. Tune in to learn about concrete steps you can take to reduce the risk of, or even reverse, prediabetes and diabetes with my guest, Jill Weisenberger - dietitian, diabetes educator and 4-time author. Prediabetes: A Complete Guide - Your Lifestyle Reset to Stop Prediabetes and Other Chronic Illnesses", will lead you through dozens of concrete steps you can take to reduce the risk of developing type 2 diabetes and other lifestyle-related chronic diseases. Taking an individualized approach to your lifestyle reset, this comprehensive guide will allow you to choose your own path to wellness and help you gain a greater sense of wellbeing, boost confidence in your abilities to maintain a healthful lifestyle, and potentially even help you reverse prediabetes, avoid type 2 diabetes and other chronic illnesses, and have you feeling better than you have in years! You will learn to: Identify your risks for developing type 2 diabetes Set personalized and meaningful behavioral goals Identify and build on your motivation for a lifestyle reset Create positive new habits Change eating habits for weight loss and greater insulin sensitivity Choose wholesome foods in the supermarket and when away from home Tweak your favorite recipes Reduce sedentary time Start or improve upon an exercise plan Reduce emotional eating Organize and track your progress with tools included in the book Much more For more information and links to resources visit the shownotes at www.SoundBitesRD.com/125

Tune in as we discuss the role of human milk and the key microbial colonizer of the infant gut in shaping the gut microbiota in support of growth, development, and protection of the infant during this critical period that lays the foundation for health throughout life. My guest is Dr. Anthony Thomas, Director of Scientific Affairs for Jarrow Formulas.

Despite hearing about the health and wellness benefits of fruits and vegetables for decades, nearly 9 in 10 Americans still don't eat enough each day. Science continues to show that boosting consumption of these plant powerhouses can promote healthier, happier lives. Rooted in behavioral science and extensive consumer research, Have A Plant™ was created to answer consumers' call for a simple, straightforward dialogue that speaks to their emotional food drivers and gets to the root of what all fruits and vegetables are – plants. Tune in to hear from Wendy Reinhardt Kapsak, dietitian and CEO of PBH, about the exciting new campaign and how you can join the movement. Shownotes & Resources: www.SoundBitesRD.com/123

Osteoporosis accounts for more days in the hospital than other diseases like breast cancer, heart attacks, diabetes and others. Multiple studies suggest prunes may help to prevent bone loss. In addition, prunes and prune juice contain fiber and naturally-occurring sorbitol, which contribute to digestive health. Shirin Hooshmand, PhD, RD is an associate professor and researcher who studies the effects of bioactive compounds in foods on bone health. This episode is sponsored by Sunsweet Growers. Shownotes & Resources: www.SoundBitesRD.com/122

Weight stigma is a global problem that can have negative impacts on emotional and physical health. Research is underway to find solutions to combat weight bias. Weight management is not just about eating less and moving more - it's about being in the right frame of mind. Studies have shown that mindfulness practices offer positive aspects for overall health and wellness and also lower levels of depression, social anxiety, and psychological distress. Gary Foster, PhD, is the Chief Scientific Officer at WW, a psychologist, obesity investigator, behavior change expert and author of scientific publications and books. Shownotes and resources at www.SoundBitesRD.com/121

"Assessing the health impact of the way we eat is exceedingly difficult and I think we need to be careful about recommendations that are based on science that is not all that solid. Making conclusions about what we should or should not eat based on dietary patterns is overly simplistic….and may actually be deleterious if we cut out all refined grains from our diet." - Dr. Glenn Gaesser Glenn Gaesser, PhD is an exercise physiologist and the author of a study recently published in Advances in Nutrition journal: "Refined Grains and Health: Genuine Risk, or Guilt by Association?" Tune in to hear what the research really says about whole grains, refined grains and indulgent grains, plus recommendations for grain intake that are likely different from what you've been hearing. Full shownotes and resources at: www.SoundBitesRD.com/120

"Pseudoscience can be a powerful weapon in the hands of those who know how to exploit it, primarily because it can sound so credible. This is especially true for food. Unfortunately, the demarcation between pseudoscience and science isn't as black and white as some would like to believe." Kavin Senapathy is a writer and public speaker covering science, health, parenting and the intersection of these topics. She's also the co-founder of SciMoms, whose goal is to advocate for science and evidence-based parenting, and the co-host for the Center for Inquiry's Point of Inquiry podcast. Tune in as we discuss food, pseudoscience and tips for separating the credible wheat from the questionable chaff. Full shownotes here: www.SoundBitesRD.com/119

Who we are is shaped by how we see the world, whether that is our faith, our community, our family. They all create our culture - and culture is not limited to race, geographic location, or socioeconomic status. Understanding someone's culture can help you support them in making lasting health behavior changes. You do not need to be an expert in world religions to allow faith to be a part of your conversation around health and nutrition. Zach Cordell is a dietitian, professor, speaker, host of The Latter-day Saint Nutritionist podcast, and author of The Creation Code. We discuss food, nutrition, faith, science, culture, family and behavior change. Get the full shownotes at www.SoundBitesRD.com/118