Sound Bites A Nutrition Podcast

273: Soy Foods: Navigating 4 Major Myths Using Research – Jill Castle & Karen Collins Nov 07, 2024

Despite the extensive research available, there remains significant confusion amongst consumers regarding the health effects of soy on various population groups. In this episode, we delve into several misconceptions and examine the latest scientific findings on contentious issues including the relationship between soy and breast cancer, the impact of vegetable oils on cardiovascular disease risk, and the role of processed soy products in the diet.

Tune in to this episode with guests Jill Castle, MS, RDN and Karen Collins, MS, RDN, CDN, FAND to learn about:

· Four pervasive myths surrounding soy foods

· Sensational headlines regarding seed oils, breast cancer, hormones and processed foods

· Consumer and health professional insights about each myth

· Current research on each myth

· Practical takeaways and helpful resources for the public and health professionals

Full shownotes, transcript and resources at: https://soundbitesrd.com/273

272: The Power of Pulses: Nutritious, Delicious, Versatile, Affordable & Sustainable – Tim McGreevy & Chelsea LeBlanc Oct 23, 2024

Pulses are the nutritionally dense, dry edible seeds of legumes including dry peas, beans, lentils and chickpeas. They are high in fiber, folate, potassium and plant protein, and contain several micronutrients such as iron and zinc. While many people may not be familiar with the term “pulses”, chances are they are familiar with the food itself. Nutritious, versatile and affordable, pulses are also a climate-friendly crop. This episode dives into all things pulses with a farmer/agricultural economist and a registered dietitian nutritionist.

Tune in to this episode to learn about:

· what pulses are

· what the difference is between pulses and legumes

· why chickpeas are also called garbanzo beans

· current intakes vs. recommended intakes

· the nutritional profile of pulses

· benefits of pulses beyond nutrition

· tips for preparing pulses

· swaps and recipes to try

· what makes pulses a climate-friendly crop

· what benefits farmers experience by incorporating pulse crops into their rotation

· the Coalition for the Advancement of Pulses

· current research, takeaways and infographics

· resources for the public and health professionals

Full shownotes, transcript and resources at: https://soundbitesrd.com/272

271: Improving Digital Health Literacy: Influencers, Misinformation & Leveraging Credibility – Dr. Theo Lynn Sep 25, 2024

New health, nutrition and weight loss trends are popping up daily on social media. Many of these fly-by-night trends are simply that, but a new study focusing on the platform TikTok found that these trends may have more of a hold on people than once thought.

To expose the inaccurate information being extracted from TikTok, MyFitnessPal, the #1 nutrition and food tracking app, partnered with Dublin City University on a two-part research project called “Health and Nutrition Inaccuracies on TikTok”. Part 1 looked at social media influencers and Part 2 looked at Gen Z TikTok users. Study findings ranged from determining that only about 2% of content being classified as accurate to Gen Z users trusting influencers more if they claim to be qualified dietitians.

Tune in to this episode to learn about:

· how and where Americans are getting their health information has changed

· improving our digital literacy is necessary to make better choices

· MyFitnessPal’s ‘Nutrition IQ’ surveys’ key themes and concerning statistics

· the Dublin City University 2-part research study

· why the study focused on TikTok vs other platforms

· preliminary findings from the 2-part study

· what the “2% accuracy” finding really means

· the positive finding about Gen Z’s trust in registered dietitians over unqualified influencers

· the importance of licensed professionals helping to champion scientific truth across social media

· the mere exposure effect, parasocial effect, and rules of persuasion

· how to identify warning signs when scrolling on social media

· how RDNs can stay on top of trends and leverage them to create compelling content that is evidence-based

· a helpful infographic on ‘How to Spot Questionable Nutrition Tips on Social Media’

· if it’s ‘safe’ to be on TikTok

· resources for the public and health professionals

Full shownotes, transcript and resources at: https://soundbitesrd.com/271

270: Cartoons, Stories & Adventure: Helping Kids Try New & Healthy Foods - David Grotto Sep 18, 2024

Kids love cartoon characters so why not leverage that to entice them to try new foods and encourage healthy eating habits? That’s just what today’s guest has done in his new book, The Girls Who Lived in the Refrigerator! Whether a child is a picky eater or just isn’t interested in trying new foods, focusing on taste and fun first can make all the difference.

Tune into this episode to learn about:

· statistics on fruit and vegetable consumption in children

· nutrients of public health concern for children

· the importance of taste and enjoyment regardless of age

· increasing access to fruits and vegetables for kids and families

· research regarding cartoon characters and food marketing

· what types of messages resonate with children more than nutrition messages

· the benefits of getting kids involved in the kitchen

· the Family Meals Movement

· a recipe for Fairy Salad

Full shownotes, transcript and resources at: https://soundbitesrd.com/270

You can also watch this episode on YouTube https://www.youtube.com/watch?v=CdsCMklyTSA

269: Plant-based Performance Nutrition: Benefits, Challenges & Key Nutrients – Cynthia Sass Sep 12, 2024

Commercial Support has been provided by the American Pistachio Growers

The Science Behind Plant-Based Performance Nutrition & Strategies for Success

Athletes continue to explore plant-based eating patterns to enhance athletic performance and more and more research shows the numerous benefits, including improved cardiovascular health, reduced inflammation, and maximized recovery. We explore the science behind being a plant-based athlete and discuss practical strategies for optimizing athletic performance.

Tune into this episode to learn about:

● different plant-based terms and definitions

● definition of athlete

● benefits of plant-based eating patterns for athletes and exercisers

● potential challenges athletes might encounter

● nutrient needs and concerns for athletes

● foods to include for important nutrients

● complete protein status of pistachios

● how pistachios may help aid exercise recovery

● tips for transitioning to a more plant-based diet

● tips for cooking more plant-based

● tips for grab-n-go meals and snacks

● advice for fueling up pre and post workout

● foods to limit or avoid

● potential supplements to consider

● recipes and resources

Full shownotes, transcript and resources at: https://soundbitesrd.com/269

268: Nutrition Insights Inform How to Help People Improve Health – Kris Sollid Aug 21, 2024

Identifying Gaps in Consumer Knowledge Helps Uncover Attitudes and Behaviors

This year’s Food & Health Survey marks the 19th consecutive year that the International Food Information Council (IFIC) has surveyed American consumers to understand the perceptions, beliefs and behaviors surrounding food and food-purchasing decisions. IFIC’s consumer research elevates the voice of the consumer, a contribution often left out of important discussions about food and nutrition and can help identify gaps in consumer knowledge that tailored resources and messaging can address.

Tune into this episode to learn about:

· key findings from this year’s survey

· perceptions about health and nutrition

· how “healthy” food is defined

· food and beverage purchase-drivers

· health benefits sought from foods and beverages

· types of diets people are following

· what people are looking for on labels

· how confident consumers are in the safety of our food supply

· consumer mindset around weight loss medications

· how different generations and income levels impact purchase-drivers

· how stress impacts food choices

· how food choices impact emotional wellbeing

· where people are getting nutrition information and what sources they trust

· resources for more information

Full shownotes, transcript and resources at: https://soundbitesrd.com/268

267: Headlines in Perspective: How to Better Translate Nutrition Research – Karen Collins Jul 31, 2024

Reading and Translating Research: Skills That Can Be Up-Leveled

More and more, people are inundated with information and surrounded by often-conflicting information, especially when it comes to nutrition in the news. Nutrition research is moving at a rapid pace yet the scientific method of testing and verifying results is important. Translating research findings requires understanding food science, food composition, and the ability to individualize strategies and approach to behavior change.

Dietitians have the necessary background and can grow their skills – without burning through all their time and mental energy. And like learning to cook or speak a foreign language, the fastest way to build skills and confidence is to jump in and practice – ideally with some support.

Tune into this episode to learn about:

· Getting beyond the headlines

· Determining the source or type of article

· Checking into who/what is being studied and what is being asked/tested

· Different aspects of a research study that are important to consider

· If the results are statistically significant and/or clinically meaningful

· Accessing research papers

· Factors related to measurement including dose-response

· Meta-analyses and challenges they may pose

· Some common challenges in understanding, interpreting and translating nutrition research today

· Practical tips and takeaways for both the public and health professionals

· Karen’s research reviews, resources (cheat sheets and client tip sheets), dietitian-only membership program

Full shownotes, transcript and resources at: https://soundbitesrd.com/267

266: Injectable Weight Loss Medications: Can They Help Keep the Weight Off? – Dr. Jim Hill Jul 10, 2024

Weight loss medications are nothing new – they’ve been around for decades. However, newer injectable medications originally intended for diabetes treatment have made their transition into the weight management space. As their popularity has surged, so have discussions about their safety, efficacy, side effects, and even their accessibility including costs and supply chain issues. These medications have also brought some attention to an important aspect of weight management that is often overlooked - weight loss maintenance, or in other words – keeping the weight off.

Tune into this episode to learn about:

· Different terms used and different medications available

· Efficacy and safety considerations

· Research on potential benefits beyond weight management

· Issues regarding accessibility and affordability

· Appetite suppression and decreasing “food noise”

· Adverse events/side effects

· Considerations for staying on the medication long term

· If there is a “best diet” while on these medications

· What the research is showing about decrease in muscle mass on these medications

· The crucial aspects of lifestyle, exercise and mindset

· If/what role they play in long-term weight loss maintenance

· How long-term weight loss maintenance hasn’t received the attention it should

· Resources for health professionals and the public

Full shownotes, transcript and resources at: https://soundbitesrd.com/266

265: Space Bites: Reflections of a NASA Food Scientist – Vickie Kloeris Jun 20, 2024

There’s more to NASA than astronauts and engineers, and there’s more to “space food” than freeze dried ice cream. Retired NASA food scientist Vickie Kloeris shares a sneak peek into her space food career with entertaining stories and situations that defy gravity.

Tune into this episode to learn about:

· the food science involved in feeding astronauts

· the psychological importance of food in space programs

· different strategies and technologies utilized to make food safe, convenient and tasty in orbit

· challenges, solutions and stories about dining microgravity style

· the role of registered dietitians in space food

· why dietary monitoring in space is important

· food science as a career path

· the Institute of Food Technologists

Full shownotes, transcript and resources at: https://soundbitesrd.com/265

264: Key Ingredients for Success: How to Develop, Write, Test & Modify Recipes – Raeanne Sarazen Jun 05, 2024

A written recipe must be accurate, readable, and reproducible – a set of instructions that translates the act of cooking into words. At last, there is a comprehensive professional resource book dedicated entirely to the subject of recipes. This book sets nutrition and editorial standards on developing, writing, and publishing recipes. And you don’t have to be a dietitian or a chef to benefit from this book! Whether you are a home cook or a culinary professional these recipe insights will help improve your kitchen confidence.

Tune into this episode with dietitian and chef Raeanne Sarazen to learn about:

· the purpose of a recipe

· steps involved in the recipe development process

· importance of celebrating and respecting global cuisines in recipe development

· considerations for modifying recipes

· how and why food safety is an important part of a recipe

· what to know about nutrient analysis

· how dietitians, food bloggers and others can boost skills and services for clients

Full shownotes, transcript and resources at: https://soundbitesrd.com/264

263: The “Smart” Mediterranean Diet: Protect Your Mind & Boost Your Mood – Serena Ball & Deanna Segrave-Daly May 13, 2024

Research on the Mediterranean diet continues to show an association with various health benefits including reduced risk of heart disease, diabetes and cancer. Newer research shows that it is also associated with cognitive health and mental health benefits, specifically a lower risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s and potentially reducing the risk of depression and anxiety disorders.

Tune into this episode with dietitian coauthors of the newly released Smart Mediterranean Diet Cookbook, Serena Ball and Deanna Segrave-Daly, to learn about:

· Current research on nutrition, diet and brain health

· Specific foods such as spices, herbs and seeds to include in the diet and why

· If/how the mediterranean diet can be affordable

· How to fill your “smart” shopping cart

· Pantry and freezer basics

· Healthy kitchen hacks

· Easy ways to incorporate the mediterranean diet into your lifestyle

· Simple, delicious recipes and meal plans

· Resources for health professionals and the public

Full shownotes, transcript and resources at: https://soundbitesrd.com/263

262: Mind Your Gut: Manage IBS with Food, Mood & Lifestyle – Dr. Megan Riehl and Kate Scarlata Apr 24, 2024

There are many factors that impact gut health: diet, mental health, genes, exercise, and more. Many of these factors can be changed to improve overall health via the gut. Mental health and the role of stress is important to consider in the management of one's physical health and may become an important target of treatment.

Irritable Bowel Syndrome is a chronic GI condition that presents with abdominal pain and alterations in bowel habits and is diagnosed based on symptoms after ruling out other conditions such as Inflammatory Bowel Disease.

GI conditions, such as IBS, often require medical management in addition to food, mood and lifestyle changes.

The newly released book, Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS is an evidence-based toolkit that will help readers understand the ins and outs of IBS, the available treatment options and key strategies that can be implemented right away.

Tune into this episode with Dr. Megan Riehl and Dietitian Kate Scarlata to learn about:

· Gut health in general

· How stress impacts health

· How a GI psychologist is different from a general mental health provider

· What IBS is, how it develops and how it is diagnosed

· The newly released book: Mind Your Gut

· The gut, brain and food connection

· Nutritional and behavioral strategies to manage IBS

· Common IBS myths

· Lifestyle factors to improve gut health and overall health

Full shownotes, transcript and resources at: https://soundbitesrd.com/262

261: Ultra Processed Foods & Dietary Guidance: Where is the Research to Date? – Dr. Joanne Slavin Apr 10, 2024

The Ultra Processed Foods Debate: Are They Causing Negative Health Outcomes?

Research on ultra-processed foods (UPF) has greatly increased over the past few years as has media coverage on the topic. The 2020-2025 Dietary Guidelines Advisory Committee (DGAC) will address the scientific question: “What is the relationship between dietary patterns with varying amounts of ultra-processed foods and growth, body composition, and risk of obesity.”

Tune into this episode with Dr. Joanne Slavin to learn about:

· The role of processed foods/food processing in the diet

· Various definitions of UPF

· DGAC’s process for addressing scientific questions

· Why processing and UPF has emerged as an issue

· Current, prominent research studies on UPF

· Consumer attitudes and beliefs, realities of UPF in the diet

· Expert recommendations for healthy dietary patterns

· Food technology’s role in providing a nutritious, safe, sustainable food supply

· Resources and references

Full shownotes, transcript and resources at: https://soundbitesrd.com/261

260: Plant Based Diets: New Research on Benefits & Ideas for Simple Swaps – Dr. Wendy Bazilian Apr 03, 2024

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

259: Nutrition Claims & Culinary Versatility: Quaker Oats from Mill to Table – Steven Dominguez & Danielle Dalheim Mar 20, 2024

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

258: How Agricultural Practices Influence Nutrition: Quaker Oats from Field to Mill – Dr. Di Wu & Dr. Kristin Stewart Mar 13, 2024

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

257: A Look at Gen Z: Their Relationship with Food and the Dietitian of Tomorrow – Jaime Schwartz Cohen & Michele Murray Feb 27, 2024

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

256: Weight-Inclusive Fertility Care: What Does the Research Show? – Rachelle Mallik Feb 08, 2024

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

255: Avoid the Hype: Employ Critical Thinking About Food & Farming – Michelle Miller aka Farm Babe Jan 24, 2024

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

254: The Truth About the Mediterranean Diet: Debunking Common Misconceptions – Pam Fullenweider Jan 04, 2024

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

253: Intermittent Fasting & Time Restricted Eating: Research and Applications – Dr. Krista Varady Dec 13, 2023

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

252: Living with T1D for Over 65 Years: A Personal Story – Jeanine Crouse Nov 29, 2023

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

251: Mental Health, Brain Health & Diabetes: What Does Omega-3 Research Really Show? – Dr. Kaitlin Roke & Elana Natker Nov 16, 2023

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

250: Preventing Undernutrition & Improving Global Ag – Dr. Adegbola Adesogan Nov 01, 2023

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

249: Food Allergies, Tests & Elimination Diets – Sara Glanz Oct 18, 2023

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

248: Seed Oils: Controversy, Claims & Culinary Uses – Dr. Wendy Bazilian Oct 04, 2023

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

247: Behind the Scenes: Celebrating One Million Downloads Sep 28, 2023

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

246: Putting Flavor at the Heart of Heart Healthy Cooking – Amy Myrdal Miller Sep 20, 2023

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

245: Blood Pressure, Behavior Change & New Technology – Dr. Jay Shah & Angel Planells Sep 07, 2023

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

244: New Research on Brain Health: Glutathione & the Dairy Matrix – Dr. Chris Cifelli Aug 23, 2023

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

243: Mis- and Disinformation in Nutrition: Science, Ethics & Critical Thinking – Dr. Cami Ryan & Connie Diekman Aug 09, 2023

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

242: Three Key Nutrients for Blood Sugar Balance – Mary Ellen Phipps Jul 26, 2023

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

241: Reconsidering “Healthy” Eating: Embracing Cultural Foods & Flavors – Maya Feller Jul 12, 2023

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

240: Obesity Research: Rigor, Reproducibility & Truthful Communication – Dr. David Allison Jun 28, 2023

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

239: How Flexitarianism Can Reduce Food Waste & Save Money – Rosanne Rust, Dawn Jackson Blatner & Amanda Blechman Jun 21, 2023

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

238: How Flexitarianism Supports a Healthy Relationship with Food – Chelsey Amer, Dawn Jackson Blatner & Amanda Blechman Jun 14, 2023

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

237: The How & Why of Flexitarian Eating – Dawn Jackson Blatner & Amanda Blechman Jun 07, 2023

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

236: Menopause, Muscle & Mindset – Jenna Braddock May 24, 2023

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

235: Teen Eating Behaviors: From Adolescence to Independence – Jill Castle May 10, 2023

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

234: Plant-Based Cooking, Fermentation & A Plateful of Nourishment – Terry Walters Apr 25, 2023

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

233: Fueling for Healthy Weight Gain & Performance – Nancy Clark Apr 05, 2023

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

232: Lean Pork: Nutritious, Accessible & Culturally Relevant – Kara Behlke-Ungerman Mar 21, 2023

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

231: Carbohydrate Food Scores & Culturally Diverse Diets – Dr. Adam Drewnowski & Dr. Judy Rodriguez Mar 08, 2023

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

230: The Psychology of Fitness: Shame vs. Enough-ness - JC Lippold Feb 27, 2023

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

229: Current Research & Recommendations: Clearing Up the Confusion About Eggs & Cholesterol – Dr. Mickey Rubin Feb 14, 2023

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

228: The Role of Food Science & Technology in Sustainable, Healthy Diets – Anna Rosales Jan 25, 2023

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

Bonus Episode: News & Updates for 2023 Jan 10, 2023

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

227: Aquaponics: The Future of Sustainable Food – Dr. Steven Summerfelt & Molly Stanek Dec 14, 2022

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

226: Convenience Store Nutrition: Insights, Strategy & Innovation – LeeAnn Kindness Nov 30, 2022

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

225: Childhood Hunger: Let's Change the Conversation – Clancy Harrison Nov 16, 2022

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.

224: Digestive Health: Dairy, Fiber & Mindfulness – Dr. Robert Murray & Amanda Sauceda Nov 01, 2022

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

223: POTS: Postural Orthostatic Tachycardia Syndrome – Cheryl Harris Oct 13, 2022

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

222: Food Packaging: Recycling, Sustainability & Innovations – Dr. David Smith Sep 27, 2022

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

221: Go-To Recipes & Tools to Revolutionize Dinnertime Sep 13, 2022

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

220: Body Image & Your Relationship with Food – Ilene Leshinsky Aug 30, 2022

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

219: Micronutrient Deficiencies & Dietary Diversity – Dr. Ty Beal Aug 23, 2022

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.

218: Omega-6 PUFAs, Inflammation & NAFLD – Dr. Martha Belury Aug 10, 2022

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

217: Rising Food Costs & Supermarket Solutions – Krystal Register Jul 25, 2022

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

216: Satisfied Eating: Putting Mindfulness Into Practice - Andrea Mathis Jul 11, 2022

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

215: The Protein PACT – Eric Mittenthal Jul 06, 2022

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

214: The Science of Sweetness – Dr. Kees de Graaf & Dr. Colin Rehm Jun 21, 2022

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

213: Cannabis & The Brain – Janice Bissex Jun 08, 2022

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

212: Food Choices & the Gut Microbiome: Managing Chronic Diseases Takes Guts – Dr. Orville Kolterman and Kristin Neusel May 18, 2022

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

211: Scientific Justice – Dr. Michelle McMurry-Heath May 04, 2022

Changing the Dialogue Around Science

From research related to COVID-19 to more sustainable foods, scientists are developing amazing new ways to build and support a healthier planet. But if the vast majority of the world’s population cannot access and benefit from these incredible innovations, their value is limited. Dr. Michelle McMurry-Heath, the head of the Biotechnology Innovation Organization, tells us that the distribution of scientific progress is the social justice issue of our age. She discusses how biotechnology can help solve food safety, sustainability and food access issues – and the importance of delivering these advancements into people’s lives no matter where or how they live.

Tune in to this episode with guest Dr. Michelle McMurry-Heath to learn about:

the intersection of science and social justice
the important role that science, biotechnology and innovation play in human health, environmental stewardship and sustainable agriculture
broadening access to scientific progress so more people from diverse backgrounds can benefit from cutting-edge innovation
social justice advocacy
McMurry-Heath’s new book “Just Science” coming out soon
helpful resources and takeaways for the general public and healthcare professionals to learn more and get involved

Full shownotes and resources at: https://soundbitesrd.com/211

210: Picky Eating & Responsive Feeding – Dr. Elizabeth Zmuda Apr 21, 2022

All parents want what is best for their child and that includes growing up strong, healthy, and enjoying a wide variety of foods. However, children may go through a period of “picky eating” which can start at any age, but it is most common in toddlers. The introduction of new tastes, textures, smells and temperatures can be frightening to a child. It’s important to provide parents with strategies and reassurance that picky eating is part of normal development. It’s also important for health professionals to assess if picky eating is influencing weight changes, nutrient deficiencies or ARFID (Avoidant Restrictive Food Intake Disorder) which is an extreme form of picky eating that impacts normal development.

Tune in to this episode with guest Dr. Elizabeth Zmuda to learn about:

the definition of picky eating
how eating is learning, exploring and building skills
responsive feeding and feeding with the 5 senses
how parents bring their own stories and histories to the dinner table
just because a child spits out a food doesn’t necessarily mean they don’t like it
how these same strategies help to prevent obesity and eating disorders
the difference between picky eating and ARFID (Avoidant Restrictive Food Intake Disorder)
how to introduce new foods and include nutrient rich foods
how nutrient rich dairy foods can be helpful as a familiar food for picky eaters
if sneaking in nutrition by hiding vegetables in other foods is effective
if plant-based milk alternatives are an acceptable substitute for cow’s milk
new recommendations for birth – 23 months including yogurt and cheese as options for infants starting as early as 6 months of age
Strategies for parents and health professionals to address picky eating behaviors and develop healthy eating patterns in toddlers
resources for parents and health professionals on child nutrition, picky eating, responsive feeding, dietary guidelines, recipes, tips and more

This episode is sponsored by American Dairy Association Mideast and American Dairy Association Indiana. Dr. Zmuda is an ambassador for the National Dairy Council.

This episode has been submitted to CDR for continuing education credits for RDNs, DTRs & CDCESs. For more information visit https://soundbitesrd.com/freeceus

Full shownotes and resources at: https://soundbitesrd.com/210

209: Tackling Wellness One Step at a Time - Dr. David Sabgir Apr 07, 2022

Tackling Wellness One Step at a Time: Interconnectedness of Exercise, Nutrition, Sleep & Social Connection

According to the CDC, about 80 percent of deaths from premature heart disease and stroke are preventable with lifestyle changes. When Ohio-based cardiologist Dr. David Sabgir had the realization that only 5 percent of his patients were meeting physical activity recommendations and he wasn’t enacting meaningful behavior change, he decided to change his approach.

Listen in for an inspiring discussion about how he started an international movement to get people exercising more. Learn what inspired him and why he also incorporates heart-healthy foods like avocados, getting enough sleep, and social connection in his call to action.

Tune in to this podcast with guest Dr. David Sabgir to learn about:

How an action plan that includes physical activity, nutrition, sleep, and social connection parameters can address preventable risk factors of cardiovascular disease.
The nutritional attributes that make certain foods, such as avocados, beneficial for cardiovascular health.
Actionable, evidence-based tips to help improve patient outcomes related to cardiovascular health and overall wellness.

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/3NPWS73

208: The Difference Between Animal Welfare & Animal Rights Mar 29, 2022

There is a difference between animal welfare and animal rights. The term “animal welfare” refers to an animal’s current state of being, including whether the animal is healthy, calm and well-nourished. In contrast, the idea of “animal rights” is that animals should enjoy rights analogous to those we have as humans – including that they should not be used for food, regardless of how well they are cared for.

Tune in to this episode with guest Hannah Thompson-Weeman to learn about:

The many differences between animal welfare and animal rights
Common misunderstandings about animal rights organizations
Examples of animal rights organization activities such as pressure campaigns
How the animal ag community handles and responds to these tactics
How the public and health professionals can understand the animal ag industry better
Where people can access accurate, balanced information about animal agriculture

Full shownotes and resources at: https://soundbitesrd.com/208

207: Sugar & Added Sugars: A Closer Look at Intake & Recommendations – Dr. Courtney Gaine Mar 16, 2022

History, Consumption & Dietary Guidance on Sugar, Sugars and Added Sugars

“Despite claims and concerns that we are eating more sugar than ever before, consumption of added sugars is actually on a 30% decline in the last 20 years. The 2020-2025 Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of calories per day, and we’re at 12.9% right now. Back in 1910 we were at 11% - probably because of all the various functions that sugar has in food beyond sweetness.” – Courtney Gaine, PhD

There are many common myths and misunderstandings about sugar such as: sugar causes hyperactivity and diabetes, reducing sugar in foods always reduces the caloric content, and Americans consume more added sugars now than ever before. But there are many other narratives about sugar and added sugars that are taken at face value or taken out of context that warrant a closer look.

Tune in to this episode with guest Dr. Courtney Gaine to learn about:

The difference between sugar, sugars and added sugars
Where sugar comes from and how it is processed
Sugar’s functional roles in food beyond sweetness
Current and historical sugar consumption data
The rationale for the DGA recommendations to limit added sugar intake to less than 10% of total calories
The need for updated carbohydrate DRI (last update was 20 years ago)
What food manufacturers have already done to reduce the sugar content in products like bread and yogurt
Common myths and misunderstandings about sugar, sugars and added sugar
Added sugars on the nutrition facts label

Full shownotes and resources at: https://soundbitesrd.com/207

206: Dysfunctional Eating Behaviors – Jessica Setnick Mar 08, 2022

Eating Disorders, Disordered Eating & Dysfunctional Eating Behaviors

When you hear the words “eating disorder” most people get an image in their mind of what that means and what that “looks” like. Unfortunately, that can lead to many missed opportunities to help people. If we use different terminology, such as disordered eating or dysfunctional eating behaviors, we can appreciate the fact that anyone who eats can have problematic eating behaviors. They don’t even have to rise to the level of an eating disorder to be an issue. There's no reason that someone couldn't or shouldn't get help just because they don't meet certain criteria or fit a certain stereotype.

In addition, this approach can feed into some outdated treatment for eating disorders if the treatment is based solely on the outward symptoms. There are many different origins of disordered eating that can and should be taken into consideration during evaluation and treatment.

Tune in to this episode with eating disorder expert Jessica Setnick to learn about:

The differences between eating disorders, disordered eating and dysfunctional eating behaviors
Jessica’s 4 “origins” of disordered eating
Food “fairytales” – how events earlier in life may still be making an impact today
A new survey of dietitians about their education and training in eating disorders and future implications for clinical practice
The pros, cons and realities of dietitians working in conjunction with therapists
Why ALL dietitians are encouraged to have some basic working knowledge of eating disorders, not just those who specialize in ED treatment
What Eating Disorder Bootcamp entails
The influence of our external environment and “diet culture”
How racism and bias is “baked” into the field of dietetics
Helpful resources and takeaways for the general public, dietitians and other healthcare professionals

Full shownotes and resources (including two special offers and discount codes) at: https://soundbitesrd.com/206

205: Ultra-processed Foods, Hyperpalatability & Nutrition – Dr. Mark Messina Feb 22, 2022

The term ultra-processed foods (UPF) has been increasingly cited in the media and social media, and there’s also been a dramatic increase in research on UPF in the past few years. But what are ultra-processed foods? Are they contributing to chronic diseases like obesity, diabetes and heart disease? Are we eating more of them than ever before? How can we better understand the complexity of this topic and better evaluate the health and nutrition aspects of these foods?

Tune in to this episode with guest Dr. Mark Messina to learn about:

The definition of UPF
Recent research on UPF
The NOVA classification system
Tufts University Food Compass Score
UPF association with adverse health outcomes such as obesity and diabetes
Hyperpalatability and “Energy Intake Rate”
The environmental impact of UPF
Benefits of food processing
Consumer insights about plant-based meat alternatives
How soyfoods rate on various food rating systems
Why “nutrient density” may not be the whole story

Full shownotes and resources at: https://soundbitesrd.com/205

204: Think Again: Food Stigma & Health Halos – Dr. Jason Riis & Dr. Brandon McFadden Feb 16, 2022

Emotions often inform and influence the attitudes and beliefs people have about many foods, beverages and ingredients. Findings from a recent study suggest that in order for negative perceptions to shift, dietitians and other healthcare professionals must use both rational and emotional appeals to encourage people to reconsider what they truly know.

Tune in to this episode with guests Dr. Jason Riis and Dr. Brandon McFadden to learn about:

How we think about food and make food-related decisions
What is “critical thinking” and why do people underestimate the frequency of critical thinking errors
What is “affect heuristic” and how does it impact our judgement
How “overconfidence” plays out in food stigma
The Dunning-Kruger effect
A recent study that provides insights into how to shift perceptions around foods and ingredients

Full shownotes and resources at: https://soundbitesrd.com/204

203: Protein in Perspective: Muscle-Centric Health – Dr. Donald Layman Feb 02, 2022

Protein may be the most popular yet most controversial of all macronutrients. From Paleo to Plant-Based Diets, consumers are confused. Emerging research is examining the differences in protein metabolism for adults versus children and the factors that impact protein turnover including protein quantity and quality, bioavailability, meal distribution and exercise.

Tune in to this episode with guest Dr. Donald Layman to learn about:

Current research on protein needs across the lifespan
Differences in protein turnover for children vs. adults
Sarcopenia – age related muscle loss
Insights about the Dietary Guidelines protein recommendations
Protein’s RDA, DRI and AMDR
Food trends and distribution of calories in the American diet
Quality and bioavailability in animal protein compared to plant-based protein
Important “limiting” amino acids such as leucine
Meal distribution considerations
Environmental impact of animal protein
Specific takeaways for consumers and health professionals

Full shownotes and resources at: https://soundbitesrd.com/203

What's NEW in 2022: Bonus Content & MORE Jan 27, 2022

Tune in to hear what's new on the podcast this year including bonus content in the episode outtros, a revival of Do M.O.R.E. with Dinner, transcripts in the shownotes, and specific topics and guests requested by listeners!

https://soundbitesrd.com/podcast

202: Defining “Quality Carbohydrates” – The Latest Science & Recommendations – Dr. Siddhartha Angadi & Dr. Julie Miller Jones Jan 19, 2022

The physiological impacts of eating carbohydrate-containing foods are much more complex and individualized compared to dietary protein and fat; yet, there is still no globally accepted way to define ‘carbohydrate quality’. While some researchers often rely on the Glycemic Index as a leading marker for the quality of carbohydrate-containing foods, the research does not align with this approach. In fact, published studies continue to question the variability, reliability, and utility of the Glycemic Index, especially among the general population.

During this episode, you will hear from cardiovascular physiologist Sid Angadi, PhD, FACSM, and food and nutrition scientist Julie Miller Jones, PhD, CNS, CFS, as they take a deep dive into the latest science and recommendations surrounding carbohydrate-containing foods. Tune in to learn about the limitations with using glycemic index as a marker of carbohydrate quality and get up-to-speed on the research that’s currently underway to develop a new definition for quality carbohydrate-containing foods.

Tune in to this episode to learn about:

Consumer confusion about carbohydrates and their role in a healthy diet
What the current nutrition guidance says about carbohydrates
The complexities of carbohydrate-containing foods
How the nutrition science community currently defines carbohydrate quality
Resistant starch, fiber and other nutrients in carbohydrate-containing foods
The evolving scientific literature on the Glycemic Index as a marker for carbohydrate quality
Insights on how to best define quality carbohydrates moving forward
The strengths and limitations of epidemiological research versus randomized controlled trials and the appropriate way to relay findings from both types of research
Takeaways for the public, health professionals and the research community regarding carbohydrate-containing foods
Resources and research on carbohydrates

This podcast episode is a collaboration between Sound Bites® and Potatoes USA, the nation’s potato marketing and research organization, representing more than 2,500 potato farming families. Potatoes USA is committed to providing the nutrition science community with evidence-based information about the role of potatoes in healthy lifestyles.

Full shownotes and resources at: https://soundbitesrd.com/202

201: The Intersection of Food Insecurity & Food Intolerance – Kate Scarlata Jan 06, 2022

Feeding America estimates that 45 million people (1 in 7), including 15 million children (1 in 5), may have experienced food insecurity in 2020. Increasing rates of food insecurity pose additional challenges for people living with special dietary needs such as food allergies and intolerances because of poor access to suitable foods.

Tune in to this episode to learn about:

the difference between “hunger” and “food insecurity”
the meaning behind “food related quality of life”
food insecurity in the covid era
how the pandemic has impacted the way food pantries provide services
the #EndHungerPain Initiative
recommended foods to donate to pantries for people with special dietary needs
specific steps you can take to help make a difference

Full shownotes and resources at www.SoundBitesRD.com/201

200: The Science & Story Behind Kefir – Julie Smolyansky Dec 28, 2021

The Science & Story Behind Kefir

Kefir originated in the Caucasus Mountains region where Julie Smolyansky’s ancestors lived. When her family left the Soviet Union in 1976 they were refugees and immigrated to Chicago. A couple of years later, Julie’s mother opened the first Russian deli in Rogers Park. In 1985 while attending a trade show in Germany, Julie’s father bought some kefir and realized that the delicious dairy beverage was not available in the United States. The rest is history!

Tune in to this episode with Lifeway CEO Julie Smolyansky to learn about:

Lifeway Kefir’s story – from the basement to NASDAQ
What is kefir and what products are available in store
Key physical and health benefits associated with kefir
A variety of ways to incorporate kefir into sweet or savory recipes
The Kefir Cookbook

Full shownotes and resources at www.SoundBitesRD.com/200

199: Nutrition Science Insights: Behind the Scenes at the Avocado Nutrition Center - Dr. Nikki Ford Dec 15, 2021

After a series of avocado-centric podcasts with Love One Today® dietitian spokespersons, we are talking with Dr. Nikki Ford to discuss her role as Senior Director of Nutrition at the Avocado Nutrition Center. This episode covers Dr. Ford’s work directing the world’s only independent resource for comprehensive avocado nutrition research, provides updates on published and pending peer-reviewed research and highlights the steps that go into growing the body of evidence supporting the many ways fresh avocados may promote human health.

Tune in to this podcast with guest Dr. Nikki Ford to learn about:

Nutrition research initiatives and study designs being used to increase the scientific understanding of avocado consumption on human health, especially in relationship to cardiovascular health, weight management, type 2 diabetes and healthy living at all ages
Translating novel research on avocados into meaningful evidence-based guidance in practice
Practical and actionable ways to incorporate fresh avocados into a balanced dietary pattern, including where avocado fits into the 2020-2025 Dietary Guidelines for American’s MyPlate food group recommendations.

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/3F3hNPg

198: What You Should Know About Processed Foods – Dr. Bruce Hamaker & Dr. Tahnia Gonzalez Dec 08, 2021

Processed foods and beverages appear in almost every aisle of the supermarket and are a part of our daily eating occasions. A survey conducted by the International Food Information Council (IFIC) showed that while a majority of Americans had purchased processed foods or beverages and were likely to continue purchasing processed food items, they were also split on the level of concern they had for processed foods and beverages. This is an area that has been met with uncertainty and skepticism, but also presents an opportunity for health care professionals to help consumers gain a better understanding of the role that processing plays in our food supply chain and the food that we eat.

Tune in to this episode with guests Dr. Bruce Hamaker and Dr. Tahnia Gonzalez to learn about:

The definition of processed food and the many different types of processing
The history of and benefits of processing
How processing impacts nutrient quality, ingredients lists, shelf life
Insights from a new survey about what RDNs and consumers think about processed food
Tips for healthcare professionals to educate the public on processed foods
Important resources including a webinar and handout

This episode is sponsored by PepsiCo’s Health & Nutrition Sciences Team

Full shownotes and resources at www.SoundBitesRD.com/198

197: Empowering Latinos through Inclusive Nutrition Counseling with Krista Linares Dec 01, 2021

In this episode we take a deep dive into the Latino culture, getting a better understanding of the Latino community’s values, traditional foods, and meals. We also explore culturally driven ideologies about weight and strategies to help clients successfully manage their blood sugar. We discuss building nourishing, satisfying meals using traditional Latin ingredients with a focus on overall wellness that is inclusive of a healthy weight while also supportive of a positive body image.

Tune in to this podcast episode with guest Krista Linares, MPH, RDN, to learn about:

Integrating current research about fresh avocados to inform evidence-based guidance in practice.
Practical and actionable ways to incorporate fresh avocados into culturally appropriate meals and snacks that support a balanced dietary pattern.
The prevalence of type 2 diabetes and obesity, including risk factors for these chronic diseases, specific to Hispanic/Latino Americans.
Strategies to effectively counsel Latino patients and clients to improve cross-cultural patient care.

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/3obUjA2

A Short Message from Melissa Nov 29, 2021

Take the annual podcast survey and enter for a chance to win a $100 Amazon Gift Card by 12/15/21!

Get other information and updates about the podcast!

www.SoundBitesRD.com/podcast

196: The Disease of Obesity & Weight Bias in Healthcare – Dr. Fatima Cody Stanford Nov 17, 2021

Obesity, Pre-Obesity, Health Disparities and the Importance of Early Treatment

An unmet medical need exists in obesity and pre-obesity (overweight). While 80% of healthcare professionals recognize obesity as a “disease” only 65% of patients with obesity recognize its seriousness and only 38% of people with obesity reported discussing a weight loss plan with their healthcare provider within the past six months. Likewise, clinicians report a reluctancy to initiate conversations about weight management due to lack of time during visits and other health issues to address.

The truth is this: if weight bias in healthcare, health disparities and access to treatment are addressed there are many credible treatment options available that can help the more than 70% of U.S. adults with overweight and obesity.

Tune in to this episode to learn about:

Why obesity is a “disease” and how both healthcare professionals and patients need to recognize this in order to maximize treatment
Pre-obesity and why language matters in conversations around overweight and obesity
Why healthcare providers may be reluctant to initiate conversations about weight with their patients
Weight stigma and bias among healthcare professionals and patients themselves
Health disparities in overweight and obesity
The importance of early treatment, treatment options, and access to these options
What patients and healthcare professionals can do to decrease stigma and improve treatment of overweight and obesity

Full shownotes and resources at: www.SoundBitesRD.com/196

195: The Science & Shame of Infant Formula – Dr. Elieke Kearns Nov 03, 2021

The nutritional complexities of infant formula are overwhelming to parents and deeply tied to feelings of guilt, shame and disappointment. The Centers for Disease Control report that seventy five percent of new parents will turn to formula within the first year of their newborn’s life. Yet two thirds of parents using formula report feeling guilty about that. In addition, there is a growing number of parents who are buying European formulas despite the fact it’s technically illegal to import them into the U.S. Healthcare professionals who work with parents and newborns have a responsibility to help parents feel confident in their choices and their baby’s unique feeding journey.

Tune in to this episode to learn about:

Statistics on breastfeeding and infant formula
The guilt and shame factor associated with infant formula
Survey insights about parents not being honest about their feeding choice
The science and regulations behind infant formula
The breakdown of macronutrients and micronutrients in infant formula compared to breastmilk
The trend and risks of importing European formulas
Elieke’s story and feeding journey with her son
Melissa’s story and feeding journey with her son

194: Micronutrients, Microgreens & Smart Gardens – Natalie Paterson Oct 20, 2021

Nearly 90 percent of the U.S. population is not meeting the daily recommended intake for vegetables which is approximately 2-3 cups per day for most adults. Microgreens are young vegetable greens which generally contain greater amounts of health-promoting micronutrients than their mature counterparts. Although they are small, microgreens have delicate textures, distinctive flavors and various nutrients from vitamin A to zinc. Smart gardens are vegetable or herb gardens that are typically small, indoor units controlled by computer and/or manage their own lighting. ingarden is a simple indoor hydroponic smart garden for growing microgreens.

Tune in to this episode with guest Natalie Paterson, food science graduate student and co-founder of ingarden, to learn about:

what is “hidden hunger”
micronutrient requirements and gaps
what are microgreens and what nutrients do they provide
how microgreens can help fill micronutrient gaps
the story and innovation behind ingarden
how ingarden works and what makes it unique
a discount code for your own ingarden starter set

Full shownotes and resources at: www.SoundBitesRD.com/194

193: A Pediatrician’s Perspective on Food, Nutrition & Farming – Dr. Nicole Keller Oct 13, 2021

Pediatricians are faced with many challenges when it comes to educating families about food and nutrition. They have high patient loads and limited time during visits which are often packed with a multitude of questions and concerns from parents and families. In addition, there may be limited options for referring patients to dietitians – especially in rural communities - and some patients aren’t interested in visiting with a dietitian or have limited resources such as time and insurance coverage.

Tune in to this episode with guest Dr. Nicole Keller, a pediatrician married to a farmer, to learn about:

what pediatricians are taught about nutrition during medical school
what Nicole learned about food and farming when she met her husband, a 5th generation family farmer
questions and concerns about food, nutrition and farming that Nicole gets from her patients
where Nicole gets information about nutrition to share with her patients
what information and resources the American Academy of Pediatrics provides members
how pediatricians and dietitians can work together
why messages matter when educating families about nutrition
what doctors want dietitians to know about their work
common misperceptions about food and farming
what farmers want dietitians and the public to know about the business and practice of farming

Full shownotes and resources at: www.SoundBitesRD.com/193

192: Nutrition for Ballet Dancers: Challenges & Opportunities – Dr. Nasira Burkholder-Cooley Oct 06, 2021

Good nutrition is essential for dancers to achieve desired body composition, ensure adequate energy to support growth, and optimize training. Successful dancers learn to view food as fuel, avoid dieting, and have sustained energy to power through class and performance. Dancers tend to under-eat and neglect long-term health, which compromises performance and contributes to injury. Pursuing a successful dance profession should not inflict chronic pain, perpetual stress, or diet confusion. Quality nutrition improves every aspect of dance training and performance, including physical strength and endurance, balance, flexibility, mental clarity and memory, emotional stability, and self-confidence. Nutrition needs are very individualized, so it is important that dancers seek specific dietary advice from a Registered Dietitian for dancers regarding calorie and protein needs.

Tune in to this episode to learn about:

the unique nutritional needs of dancers and other performance athletes
guidelines on macronutrients, micronutrients, hydration and snacks
the realities of restricting intake during growth and puberty
tips for fueling for performance as well as nutrition needs during injury recovery
the importance of focusing on gaining strength and skill rather than focusing on body composition or ideal body weight
insight into mental health, emotional eating, disordered eating and eating disorders
how parents and teachers can be more involved and aware of red flags for disordered eating and body image issues
Nasira’s story from ballerina to dietitian
Melissa’s story attending a performing arts high school

Full shownotes and resources at: www.SoundBitesRD.com/192

191: Smart Snacking for Heart Health - Patricia Bannan Sep 28, 2021

Science continues to show that avocados are a heart-healthy fruit, and their 5 grams of monounsaturated fats per serving may help lower LDL (bad) cholesterol, which can lower the risk for heart disease and stroke. In this episode we continue to build on the knowledge that avocados are heart healthy and share strategies for people to put this science to action, specifically how fresh avocados can be part of a nutrient-dense snacking strategy that may support heart health.

Tune in to this podcast with guest Patricia Bannan, MS, RDN to learn about:

the latest research demonstrating the role of fresh avocados to support heart health
practical and actionable ways to incorporate heart healthy avocados into nutrient dense snacks
how to pick, prepare and safely store fresh avocados

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: LoveOneToday.com

190: Interval Weight Loss: Fighting the Biology to Regain Weight – Dr. Nick Fuller Sep 22, 2021

The Biological Imperative to Regain Weight

When it comes to losing weight we often hear: “You just need to eat less and move more!” This advice dates back as far as Hippocrates in the fourth century BC, and not much has changed since. Diets are based on this very foundation and despite their different approaches, they are all essentially the same. They set a caloric restriction and develop a set of arbitrary rules to create a fear of, or restriction of, certain foods to ensure you consume less. But whenever you restrict the number of calories you eat, powerful biological forces come into play to fight the resulting weight loss that causes you to regain the weight you lost, plus a little extra. Despite the hype associated with diets, very few people succeed on their weight loss journey long-term.

Tune in to this episode with obesity researcher and clinician Dr. Nick Fuller to learn about:

Key drivers of the obesity epidemic
The reasons we fail on our dieting attempts
The effect of weight loss on an individual’s physiology
The eight well-researched biological protections that are triggered during weight loss
How to overcome the body’s usual response to weight loss
Six principles of interval weight loss

Full shownotes and resources at: www.SoundBitesRD.com/190

189: Added Sugars & Sugar Substitutes: Weight, Glucose & Gut Health – Dr. John Sievenpiper & Hope Warshaw Sep 15, 2021

Overconsumption of added sugars continues to be a major concern in health maintenance and chronic disease prevention among Americans. The average American currently consumes 270 calories or the equivalent of 16 teaspoons of added sugars per day. Can low- and no-calorie sweeteners provide a safe and effective option to help people reduce their consumption of added sugars?

Tune in to this episode to learn about:

Current added sugars intake and recommendations
Top sources of added sugars Americans consume
Common myths associated with low- and no-calorie sweeteners
Recent science on hot button topics related to low- and no-calorie sweeteners, such as weight control, glucose management and gut health
The definition of Acceptable Daily Intake (ADI), how it is used in research and to assess safe consumption of low- and no-calorie sweeteners
Insights regarding study design and methodology, confounding factors and reverse causality in research on low- and no-calorie sweeteners
Differences between foods and beverages made with low- and no-calorie sweeteners
Practical takeaways for understanding, interpreting and communicating the science around low- and no-calorie sweeteners
Resources including links to research studies and scientific summaries on low- and no-calorie sweeteners

This episode is sponsored by Heartland Food Products Group.

Full shownotes and resources at:

188: Are We Eating Too Much Meat? – Dr. Shalene McNeill Aug 31, 2021

Beyond the Headlines, Stereotypes & Dogma: Meat Intake & Recommendations The public health mantra is often “cut back on beef for health” yet most Americans view beef as “nutritious” when part of a balanced diet. Media headlines often stereotype beef as huge steaks and gooey cheeseburgers – but is that portrayal accurate when it comes to the cuts of meat at the grocery store and the most common ways people consume meat on a regular basis? As the plant-based trend continues to grow, are consumers looking to replace meat in the diet with plant proteins or can meat and plants coexist in a healthful way on our plates?

Tune into this podcast episode to learn about:

How much meat Americans are actually eating
Consumer insights on beef and health
Media stereotypes vs. ways that people are really eating beef
Plant-based diets and plant-based burgers
What research shows about beef in a Mediterranean Diet
What the 2020 Dietary Guidelines says about beef intake for specific life stages and populations
Sustainability and the environment
Nutrient profile of beef and lean cuts available
Tips and recipes to pair beef with plant foods more often
Resources for more information on research, recipes and ranching

This podcast episode is a collaboration between Sound Bites® and Beef. It’s What’s for Dinner®., a contractor to the Beef Checkoff, and we thank them for their sponsorship and support of the podcast.

Full shownotes and resources at: www.SoundBitesRD.com/188

187: The Best Foods for Brain Health – Dr. Mickey Rubin and Kitty Broihier Aug 18, 2021

Every day the scientific community is learning more about the important connections between brain health, mental health, mood and the food we eat. Our brains function best when they get the right fuel – and that fuel comes from eating a healthy diet filled with nutrient-dense foods like fruits, vegetables, eggs, nuts and seafood.

Tune into this podcast episode with guests Dr. Mickey Rubin and dietitian Kitty Broihier to learn about:

Why brain health is important at any age
How diet is related to brain health
What’s good for the heart is good for the brain
What the MIND Diet is and what foods are encouraged
What the research shows about wild blueberries and brain health
What the research shows about eggs and cognition
Tips for grocery shopping and stocking up on foods that support brain health
Tips for cooking and incorporating foods that support brain health into your diet
The difference between wild and cultivated blueberries
Other lifestyle strategies beyond diet for brain health
How to get the free Cognition Kitchen Guide, recipes and other resources

This episode is a partnership with the Egg Nutrition Center and the Wild Blueberry Association of North America.

Full shownotes and resources at: www.SoundBitesRD.com/187

186: Supplements: Sleep, Stress & Immunity – Dr. Susan Hazels Mitmesser Aug 11, 2021

In the post-Covid era, three things have emerged as top priorities for American’s wellness: sleep, stress and immunity. Each one is affected by and affects the other. A recent survey conducted by Nature Made that explored Americans’ health and wellness needs, goals and concerns found that sleeping better is a top mental health goal for 2021 for half (50%) of Americans; 60% of Americans have felt stressed on a daily basis over the past year; and half of Americans report that stress has negatively impacted their physical health (50%) and their physical appearance (49%). Consumers are now looking for solutions to better manage these aspects of their health.

Tune into this podcast episode to learn about:

Tips for better sleep and stress management
The impact nutrition can have on immune health
The role of supplements to fill nutrient gaps
The role of diet, exercise and supplements in sleep, stress and immunity

This episode is sponsored by Nature Made.

Full shownotes and resources at: www.SoundBitesRD.com/186

185: Research Update: Peanuts & The Power of Prevention – Dr. Samara Sterling Jul 28, 2021

Fight Diabetes, Heart Disease & More with Peanuts

People have enjoyed the delicious crunch of peanuts throughout history, and today, research surrounding peanut nutrition continues to point to its health benefits.

Tune into this podcast episode with guest Dr. Samara Sterling, a nutrition scientist and the Research Director for The Peanut Institute with expertise in the use of plant-based nutrition for the prevention and treatment of chronic diseases.

In the episode we discuss:

the latest research on peanuts/peanut butter consumption and diabetes/cardiovascular disease
what nutrients and components in peanuts and peanut products are beneficial to health and why
the role of plant sterols, bioactives, protein, amino acids, fiber and fat in peanuts/peanut products
practical and fun tips and ideas for incorporating peanuts and peanut products into your diet
facts about the added sugar and fats in peanut butter
how peanuts/peanut butter fit into the plant-based eating trend
the role of peanuts in cognition/mental health
facts about peanut farming and sustainability

This episode is sponsored by the family farmers of the Georgia Peanut Commission.

Full shownotes and resources at: www.SoundBitesRD.com/185

184: Postbiotics & Immune Health – Dr. Justin Green & Keri Gans Jul 23, 2021

Gut health and immune health are emerging as top priorities for overall health and wellbeing. With our immune system tied directly to our gut health, it is critical to ensure we are doing everything we can to support it. Most people have heard of probiotics, and perhaps even prebiotics, but there’s a “new biotic” on the scene - POSTbiotics.

Tune into this episode with guests Dr. Justin Green and registered dietitian nutritionist Keri Gans to learn about:

the definition of and science supporting postbiotics
the benefits of postbiotics including how postbiotics support gut health and therefore immunity
how post, pro and prebiotics are different from each other
how to best incorporate postbiotics into a healthy, balanced diet
what to look for on product labels to make sure products feature postbiotics
the interesting story of how EpiCor® Postbiotics were inspired

Full shownotes and resources at: www.SoundBitesRD.com/184

183: The ‘Whole’ Story on ‘Refined’ Grains Research Jul 14, 2021

It’s no secret that whole grains are good for us. Dietary guidance tells us to “make half our grains whole,” cereal boxes and bread bags tout their whole grain goodness, and news headlines repeat the message. But what about “the other half,” refined grains? Thanks to a misleading mix of media coverage, research, and dietary guidance, you’ve probably heard that they are something to completely avoid, or at least severely limit, in a healthy diet.

However, an in-depth review of recent published research on both whole and refined grains highlights the importance of including - and risks of excluding – enriched refined grains as part of a healthy diet. Furthermore, the study suggests that consumers should be careful NOT to take current “make-half-your-grains-whole” dietary guidance to mean that their six daily servings of grain foods should not include refined or enriched grain foods.

In this episode, study co-authors Dayle Hayes, an award-winning child nutrition expert, and Dr. Glenn Gaesser, a leader in nutrition research, provide listeners with an overview of their findings related to the benefits of including and risks of excluding grain foods from the diet; health outcomes; dietary guidance; and areas for future research. Tune into this podcast episode to learn about:

How are refined grains different from whole grains
What are enriched and fortified grains – do they still contain fiber
The difference between “staple” grains and “indulgent” grains
How many Americans are meeting (or not meeting) recommended fiber intake
What are “shortfall nutrients”
What does the “make half your grains whole” recommendation mean
The history of grains research
The consensus statement research and findings
Takeaways for the public, researchers and health professionals
Where to get more information, tips and recipes

Full shownotes and resources at: www.SoundBitesRD.com/183

182: Harnessing the Psychology of Food – Jack Bobo Jun 29, 2021

“From superfoods to clean eating, we are seduced by marketing pitches that inevitably fail to deliver lasting results.” – Jack A. Bobo

Jack Bobo is the author of the book ‘Why smart people make bad food choices – the invisible influences that guide our thinking.’ He is also the CEO of Futurity, a food foresight company that advises companies, foundations and governments on emerging food trends and consumer attitudes and behaviors related to the future of food.

Tune into this episode to learn about:

The mindscape and the foodscape
Why we fear the food we eat
How decision fatigue gets in our way
The dirty dozen’s dirty secret
The snob effect
Thinking (and eating) fast and slow
Transforming the foodscape

Full shownotes and resources at www.SoundBitesRD.com/182

181: Cultural Humility & Health Literacy – Lorena Drago Jun 16, 2021

Cultural Competency is recognizing and forming ones attitudes, believes, skills, values and levels of awareness to provide culturally-appropriate, respectful and relevant care and education – Campinha-Bacote Model

This episode explores the concepts and communication strategies within the context of, and beyond, cultural competency including cultural humility, health literacy, health beliefs, acculturation, assimilation and the globalization of food. Culturally specific communication tools for healthcare professionals are discussed to help elicit patient’s health beliefs/perceptions and collect essential food and health behaviors and information.

Guest Lorena Drago MS, RDN, CDN, CDCES, specializes in providing culturally competent care and develops educational learning tools for individuals with restricted health literacy. Full shownotes and resources at www.SoundBitesRD.com/181

180: A Taste of Indian Culture & Vegetarian Cuisine – Vandana Sheth Jun 09, 2021

Vandana Sheth is a nationally recognized and award winning registered dietitian nutritionist, certified diabetes care and education specialist, and author of the cookbook My Indian Table: Quick & Tasty Vegetarian Recipes.

Tune in to this episode to learn about:

The influences and inspiration that led Vandana to the field of nutrition and vegetarian lifestyle
Insights into Indian culture and cuisine
Key ingredients for stocking your Indian kitchen
Plant-based meals and snacks in 30 minutes or less
Suggestions for success when incorporating Indian ingredients or recipes
Tips for flavorful light meals
Easy meal formulas for plant-based eating

Full shownotes and resources at www.SoundBitesRD.com/180

179: "Make Every Bite Count" for Mom, Infant & Toddler - Erin Palinski-Wade Jun 01, 2021

This is the first time since the 1985 edition that the Dietary Guidelines for Americans provide recommendations by stage of life, from birth to older adulthood, including pregnancy and lactation. It includes guidance based upon more age-specific needs, and the call to action, “Make Every Bite Count”, emphasizes focusing on nutrient-dense foods and beverages while staying within your calorie limit.

Tune in to this podcast with guest Erin Palinski-Wade, RD, CDE, LDN, CPT to learn about:

Key takeaways regarding the recently updated DGAs, focusing on maternal, infant and early childhood nutrition
The term “nutrient-dense” and its application to maternal, infant and early childhood life stages
The potential role of avocados in healthy eating patterns across the lifespan and specific attributes of avocados that are beneficial for maternal, infant and early childhood nutrition
Practical and actionable ways to incorporate nutrient-dense foods, like avocados, as part of an age- and life stage-appropriate diet

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/34JGP5b

178: The Science & Culture of Obesity (Part 2) – Dr. Gabriel Smolarz May 19, 2021

This two-part podcast series addresses the science and social science of obesity with a goal of changing how we see, prevent and treat obesity by helping people with obesity see their weight and weight management differently, and helping physicians and other healthcare professionals gain a more robust understanding of obesity and talk with their patients about obesity differently.

Tune in to this episode to learn about:

The brain’s role in appetite control and regulating food intake
The different drivers of why people eat including homeostatic eating, hedonic eating and executive function
Hormones involved in signaling the brain about hunger and satiety
How there is no “one-size-fits-all” solution for losing weight
Why physicians and other healthcare professionals need to talk to patients about obesity differently
The reality that people with obesity do not have to manage this on their own and there is hope and personalized strategies to manage weight that go beyond diet and exercise
Even just a 5-15% weight loss can improve some weight related conditions

Full shownotes and resources at: www.SoundBitesRD.com/178

177: The Science & Culture of Obesity (Part 1) – Noël Theodosiou May 12, 2021

Despite understanding the complexities of obesity and efforts to curb obesity, rates continue to rise. Our current approach is inadequate with a siloed and mechanistic healthcare system, polarized perspectives on body acceptance and diet culture, and a lack of knowledge or access to treatment options and improved outcomes.

This two-part podcast series addresses the science and social science of obesity with a goal of changing how we see, prevent and treat obesity by helping people with obesity see their weight and weight management differently, and helping physicians and other healthcare professionals gain a more robust understanding of obesity and talk with their patients about obesity differently.

Tune in to this episode to learn about:

How semiotics – the study of signs and symbols and their use or interpretation – can inform the obesity conversation
The impact of dominant and normalized images of obesity in today’s culture
The influence of Implicit and explicit values
The many factors contributing to the gap between popular culture and clinical discourse regarding obesity
How COVID-19 has brought obesity into the spotlight and what potential implications are
Insights from social sciences to help move the obesity conversation forward and improve obesity care

Full shownotes and resources at www.SoundBitesRD.com/177

176: Exercise, Food & Weight – Nancy Clark May 05, 2021

According to sports nutritionist Nancy Clark:

Food is fuel. Food is health. As humans, we are SUPPOSED to eat. Too many people try to "stay away" from food (especially "carbs") in their efforts to lose body fat.

People need to know that food "works"; that what and when and how they eat matters in terms of enjoying high energy, feeling good, and performing well, whether you are an athlete, fitness exerciser or "just" a busy person.

Tune in to this episode to learn about:

The physiology of hunger
Why and how to “listen to your body”
The connection between weight and exercise (weight loss, weight maintenance, weight gain, disordered eating)
How COVID-19 has impacted weight and exercise
How menopause impacts weight and exercise
Fueling your body for fitness, daily activities, and “performance”
Why the fear of “carbs” could be interfering with exercise and weight management
The four food “buckets” and protein “pacing”
The importance of rest when it comes to exercise and weight
The truth about “resting cardio”
Common questions and myths about food, nutrition, exercise and weight

Full shownotes and resources: www.SoundBitesRD.com/176

175: Gut Health, Dietary Fiber & Avocados - Marisa Moore Apr 19, 2021

Avocados are a good source of dietary fiber and provide monounsaturated fatty acids, nutrients that have been independently connected to metabolic health benefits and the gastrointestinal microbiota. A recent study published in the Journal of Nutrition evaluated the impact of avocado consumption on the gut microbiota and microbial metabolites and explored the relationship between the fecal microbiota, fecal metabolites and health markers.

Tune into this episode with guest Marisa Moore MBA, RDN to learn about:

How fresh avocados, which are a good source of fiber, may play a beneficial role in gut health for adults with overweight or obesity
How gut bacteria support nutrient absorption and why dietary fiber is the fuel your gut bacteria needs to flourish
Why fiber is included as a “nutrient of concern” in the Dietary Guidelines for Americans
Actionable tips for boosting fiber in snacks, helpful ingredient swaps and easy-to-make recipes your gut and your taste buds will enjoy
Valuable resources to discover more about avocado nutrition, gut health and more

Registered Dietitians, Dietetic Technicians Registered, 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/3dyPTz3

174: Infant Feeding & Food Allergies – Sherry Coleman Collins Apr 15, 2021

There’s no evidence that withholding any allergen prevents food allergies, and the newly revised Dietary Guidelines for Americans reinforce that in order to reduce the risk of food allergies babies should be fed infant-safe potentially allergenic foods once they’ve eaten a few other complementary foods successfully – starting at around 6-months of age. This recommendation is particularly important when it comes to helping prevent peanut allergies.

Despite current research, recommendations and expert consensus, many families are still apprehensive. Yet, research shows that parents and caregivers are 47 percent more likely to introduce peanut products to their infant if it is recommended by their pediatrician or family doctor. Dietitians and other healthcare professionals have an opportunity to spread awareness of new evidence-based research in this area and help reduce parental stress around early infant feeding so that people are more likely to feed their babies in such a way that the likelihood of food allergies is reduced.

Tune in to this episode with guest Sherry Coleman Collins, MS, RDN, to learn about:

An overview of updated DGAs for infants/toddlers and pregnant women
The top 5 takeaways for pregnancy and babies from the DGAs
The top 8 food allergens
Practical tips for introducing potentially allergenic foods and peanut foods in particular
A new certification program for dietitians to learn more and follow the latest guidance on early peanut introduction

This episode is sponsored by the National Peanut Board.

Full shownotes and resources at www.SoundBitesRD.com/174

[bonus episode] 30-Minute DASH Diet Cookbook – Luis Gonzalez Mar 24, 2021

This bonus episode is part of a series of Cookbook Conversations. These bonus episodes are shorter than the usual episodes and the discussion is focused solely on the cookbook, recipes and tips straight from the author.

Today we are “in the kitchen” with Luis Gonzalez talking about the 30-Minute DASH Diet Cookbook: Fast and Easy Recipes to Lose Weight and Reverse High Blood Pressure

Luis Gonzalez, MS, RD is an Account Coordinator at Eat Well Global where he uses evidence-based information to empower global change agents in food and nutrition. He is also the creator behind @nutritionbyphoto and enjoys creating delicious food photography for social media.

Luis Gonzalez – Website | Instagram

Do M.O.R.E. with Dinner Free Resource Kit

For more information visit: www.SoundBitesRD.com/CC2

173: Anti-Inflammation Diets – Serena Ball & Carolyn Williams Mar 17, 2021

The science behind anti-inflammation foods and diets, such as the Mediterranean Diet, is strong. But there are some common misperceptions and other barriers that might be preventing people from embracing this healthy diet and lifestyle. Research shows that inflammation is the root driver of many chronic conditions. An anti-inflammatory eating approach can provide important benefits for people, regardless of health status, age, or condition.

Tune in to this episode to learn about:

what inflammation is and what causes it
signs and symptoms of chronic inflammation
associated diseases or ailments
the relationship between food and inflammation
the top anti-inflammatory foods
common misperceptions about the Mediterranean Diet
healthy kitchen hacks and tips to start making changes today

Full shownotes and resources at www.SoundBitesRD.com/173

172: Food Insecurity & Food Injustice: Stigma & Solutions – Clancy Harrison Mar 03, 2021

As a registered dietitian, TEDx speaker, international speaker, and author, Clancy Harrison challenges the way food insecurity is approached in the US. Her mission to demolish the stigma around healthy food access places her on the cutting edge of advocacy.

Tune in to this episode to learn about:

Clancy’s personal story of how she woke up to her own food elitism as a registered dietitian
Melissa’s personal story about being on food stamps as a young child
the enlightening definitions of “hunger” and “food insecurity”
the different faces of food insecurity - even in your own community
how food is viewed differently depending on a person’s level of food security/insecurity
what is food injustice
how stigma and shame play a powerful role and how to challenge and change this
why and how language matters
how using positive curiosity helps you learn more about opinions you disagree with and break down misconceptions within the realm of food insecurity
what the Food Dignity® Project is and how you can make a difference in your community or organization

Full shownotes and resources at: www.SoundBitesRD.com/172

[bonus episode] The Best 3-Ingredient Cookbook - Toby Amidor Feb 24, 2021

This bonus episode is part of a series of Cookbook Conversations. These bonus episodes are shorter than the usual episodes and the discussion is focused solely on the cookbook, recipes and tips straight from the author.

Today we are “in the kitchen” with Toby Amidor talking about The Best 3-Ingredient Cookbook: 100 Fast and Easy Recipes for Everyone

Toby Amidor, MS, RD, CDN, FAND is an award-winning nutrition expert and Wall Street Journal best-selling cookbook author of seven cookbooks. For the past 11 years, she has been the nutrition expert at FoodNetwork.com and has her own "Ask the Expert" column in Today's Dietitian Magazine.

A few recipes from the book:

Thyme Poached Halibut

Peanut Butter Cherry Smoothie

Cashew Date Bars with Chocolate Drizzle

Baby Greens and Mushroom Salad

Chocolate Strawberry Chia Pudding

Toby Amidor Nutrition – Website

Do M.O.R.E. with Dinner Free Resource Kit

For more information visit: www.SoundBitesRD.com/CC1

171: Seafood: Nutrition, Sustainability & The Economy – Dr. Paul Doremus & Linda Cornish Feb 17, 2021

The health benefits of seafood are well researched - eating more seafood can reduce the risks of chronic disease affecting many Americans today. The newly released Dietary Guidelines for Americans encourage people to eat seafood at least twice a week, and includes first-time recommendations for babies and toddlers under two years old. While eating seafood is a good choice from a nutritional point of view, it is also a good choice from an environmental point of view: seafood is one of the most environmentally efficient ways to produce animal protein.

Local seafood has lost its place at the table - more than 80% of the seafood consumed in the United States is produced abroad, and of that amount, about half is farmed seafood.

Tune in to this episode with Paul Doremus, PhD, from NOAA Fisheries and Linda Cornish, MBA, from Seafood Nutrition Partnership to learn about:

Seafood myths and barriers to consumption
How the pandemic has impacted seafood consumption
The many nutrients and health benefits seafood provides
What the newly updated Dietary Guidelines for Americans say about seafood
If U.S. seafood is sustainable and what that means
If farmed fish is sustainable
Resources for buying and cooking seafood
Resources for health professionals
How to join the #EatSeafoodAmerica movement

Full shownotes and links to resources at www.SoundBitesRD.com/171

170: Nutrition Science, The Food Industry & Sugar Reduction Strategies – Dr. Marianne O’Shea Feb 03, 2021

As consumers increasingly demand more nutritious food and beverages, the food industry is responding with innovation and reformulation. Nutrition science is the guiding principle as well as the bridge between nutrition research and food industry goals.

For example, PepsiCo continues to add product offerings with positive nutrition like whole grains, fruits and vegetables, dairy, protein and hydration. In addition, they are reducing added sugars, sodium and saturated fat in many products to keep up with evolving consumer tastes and preferences.

Dr. Marianne O’Shea is Vice President of Global Nutrition Sciences for PepsiCo, leading a dynamic team of nutrition experts to guide the nutrition strategy fueling PepsiCo’s innovation and portfolio transformation through nutrition science.

Tune in to this episode to learn about:

How innovation and reformulation are improving nutrient profiles of different products
Specific goals for reducing added sugars, saturated fat and sodium by 2025
Strategies for reducing added sugars
Challenges in reducing added sugars
Research on the safety of low calorie sweeteners
Why industry funded research is important

Full shownotes and links to resources at www.SoundBitesRD.com/170

169: Pre, Peri & Post Menopause: Weighty Matters – Liz Ward & Hillary Wright Jan 19, 2021

There is no reason for women to deprive themselves of delicious, nourishing foods as they navigate the years before, during and after menopause.

Registered Dietitians Hillary Wright and Elizabeth Ward have teamed up to author the new book, The Menopause Diet Plan. With a comprehensive approach to better health, this book helps women take charge of their well-being and live life to the fullest.

Wright and Ward share insights on nutrition and lifestyle habits for before, during, and after menopause because what happens to your body before and after menopause are important, too.

They suggest that women start taking the transition to menopause seriously in their mid-40s or even earlier. And, if you're past menopause, to eat in a way that keeps your brain, heart, bones, and the rest of your body in good shape.

Tune in to this episode to learn about:

why the Menopause Diet Plan is not really a “diet”
the three different “paths” of the MDP
the menopause diet “plate”
diet vs. non-diet approaches
the role of circadian rhythms
the importance of building or maintaining muscle mass
mindful eating, feelings of hunger and fullness
inflammation, brain fog, stress, anxiety and depression
the connection to heart health, brain health, bone health, cancer and diabetes risk
how aging changes vitamin and mineral needs

Full shownotes and links to resources at www.SoundBitesRD.com/169

168: The Gut Microbiome & Type 2 Diabetes – Dr. Orville Kolterman and Kristin Neusel Jan 13, 2021

A growing body of evidence suggests that specific, naturally occurring gut bacteria are under-represented in the intestinal tracts of individuals developing, and with, type 2 diabetes and that their functions impact glucose and insulin homeostasis.

This podcast offers listeners a deeper understanding of the changes that occur in the gut microbiome and how certain food choices and eating patterns, along with the use of a novel probiotic, can potentially improve glucose and A1c levels.

Guests on this show include Dr. Orville Kolterman, MD, a renowned endocrinologist who has spent his career in diabetes care and research focused on the role of the gut in diabetes management, and Kristin Neusel, MS, RD, LD, CDCES, a registered dietitian nutritionist and certified diabetes care and education specialist well versed in this science, probiotics and the nutrition management of type 2 diabetes.

Tune in to this episode to learn about:

the pathophysiologic changes that occur in the gut microbiome of people with type 2 diabetes, including the role of butyrate, a short chain fatty acid, in the glucagon-like peptide 1 (GLP-1) physiologic pathway
the beneficial functions of the gut bacteria that may be missing in the gut microbiomes of people with or developing type 2 diabetes
the food and nutrition changes people with early diagnosed type 2 diabetes can make to increase their intake of a broad spectrum of dietary fibers, particularly those containing or leading to the production of short chain fatty acids
the science and evidence for the use of a specific probiotic to assist with the dietary management of type 2 diabetes

This episode is sponsored by Pendulum Therapeutics, the developer and manufacturer of the medical probiotic Pendulum Glucose Control. We thank them for their sponsorship and support of the podcast.

Full shownotes and links to resources at www.SoundBitesRD.com/168

An Important Message from Melissa Dec 18, 2020

Thank you for tuning into this short bonus episode so I can share some important updates with you!

I hope I've provided some information and inspiration to you during this "unprecedented" year we've had in 2020. One of the best phrases I’ve heard to describe this year was this: We are all experiencing the same storm but in different boats. Same storm, different boats. I often think of this as I go through my day, watch the news, experiencing and processing everything that is going on while keeping in mind that some people are out of work and struggling to put food on the table, some people have been sick themselves or lost a loved one to covid. Despite several minor health issues unrelated to covid, my family has been safe and healthy and I hope yours has too.

Here's to a healthier and happier new year for all. Stay safe, happy holidays and, as always, enjoy your food with health in mind.

- Melissa

p.s. For more information about the podcast, episodes, shownotes and FREE CEUs visit: www.SoundBitesRD.com/podcast

167: An Inside Look at the 2020 Dietary Guidelines – Dr. Heather Leidy Dec 15, 2020

The United States Department of Agriculture and the United States Department of Health and Human Services update the Dietary Guidelines for Americans every five years. These guidelines serve as a source of guidance to inform food and nutrition programs and initiatives. They also support the development of science-based nutrition education messages and consumer materials for the general public.

Tune into this episode to learn about:

the Dietary Guidelines Advisory Committee process and scientific report
what aspects were new or different in this year’s report
what the report addressed regarding nutrient density, protein quality, added sugars, alcohol and eating frequency
how the pandemic might affect food and nutrition habits
insight on how to improve the research process and how to put the research into practice

Dr. Heather J. Leidy, MS, PhD, is an Associate Professor at the University of Texas at Austin in the Department of Nutritional Sciences and the Department of Pediatrics-Dell Medical School. She also serves as the Director of the Research Interest Groups through the American Society of Nutrition and as a member of the 2020 Dietary Guidelines Advisory Committee.

This episode is a sponsored collaboration with "Beef. It's What's for Dinner." on behalf of the Beef Checkoff, and we thank them for their sponsorship and support of the podcast.

Full shownotes and links to resources at www.SoundBitesRD.com/167

166: Medical Humanities: Pandemics, Food Shaming & Social Science – Dr. Kari Nixon Dec 08, 2020

“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

165: The Reality of Type 2 Diabetes Reversal & Remission – Megan Munoz Nov 24, 2020

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

164: Avocados, Satiety and Mindful Eating in Diabetes – Erin Palinski-Wade Nov 17, 2020

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

163: Avocados, Antioxidant Potential and Heart Health – Patricia Bannan Nov 10, 2020

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

162: Digestive Health: Probiotics, Prebiotics & Fermentation – Dr. Elieke Kearns Oct 14, 2020

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

161: Suffrage Cookbooks: History, Food and the Right to Vote Oct 06, 2020

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

160: CBD & Cannabis: Stigma vs. Science – Janice Bissex Sep 28, 2020

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

159: Functional Foods, Beverages & Supplements: Trends & Insights – Dr. Shelley Balanko Sep 15, 2020

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

[bonus episode] Communicating Nutrition – Barbara J. Mayfield Aug 31, 2020

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

158: Avocados & Cognition in Adults with Overweight/Obesity Aug 18, 2020

“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

157: Nutrition Research: Epidemiology & NHANES – Yanni Papanikolaou Aug 12, 2020

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

156: The Pandemic, Food Econ & the Grain Industry – Christine Cochran Jul 28, 2020

“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

155: Diets, Diet Culture & Dietitians – Abby Langer Jul 15, 2020

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

154: Diabetes & Heart Health: New Research on Lean Beef – Dr. Kevin Maki Jun 30, 2020

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

153: Food Insight: Consumer Research, Trends & Communications – Kris Sollid Jun 24, 2020

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

152: The Power of Big Data & Opportunities for Nutrition Professionals Jun 10, 2020

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

151: A Journalist’s Perspective on Food & Nutrition Science – Tamar Haspel May 27, 2020

“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

150: Avocados, Weight Loss & the Gut Microbiome – Marisa Moore May 19, 2020

“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

149: Vertical Farming – Dr. Jenna Bell May 13, 2020

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

148: Soy Research Update: Cancer, Allergies & Protein – Mark Messina Apr 27, 2020

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

144: Cattle, Consumer Behavior & Environmental Myths – Dr. Jennie Hodgen & Dr. Jayson Lusk Apr 22, 2020

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

147: Diabetes Self Care Behaviors: An Update – Molly McElwee-Malloy Apr 15, 2020

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

146: The Future of Food: Post-Pandemic – Jack Bobo Apr 08, 2020

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

145: What You Need to Know about Coronavirus & Food - Dr. Taylor Wallace Mar 30, 2020

“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

[bonus episode] Food Waste: Save Money & The Planet Mar 18, 2020

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

143: The Truth About Greenhouse Gasses & Agriculture – Dr. Frank Mitloehner Mar 11, 2020

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

142: Obesity Care & Body Positivity – Ted Kyle Mar 04, 2020

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

141: Brain Health, Concussions & Omega-3s – Dr. Michael Lewis Feb 19, 2020

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

140: Cardiovascular Health & Omega-3s: Clearing Up Controversies – Dr. Carl Lavie Feb 05, 2020

“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

139: Plant-Based and Sustainability Trends – Dr. Shelley Balanko Jan 22, 2020

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

138: Sweets & Snacks: Innovation, Adventure, Discovery – Mindy Hermann Jan 15, 2020

"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

136: Produce Safety, Technology & Traceability – Dr. Bob Whitaker Dec 18, 2019

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

135: Weight Management: Customization Supports Behavior Change – Dr. Gary Foster Dec 11, 2019

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.

134: Cooking for Men – Manuel Villacorta Dec 04, 2019

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

133: Eat, Laugh, Talk – Bri DeRosa Nov 20, 2019

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

132: The Future of Food: Science, Policy & Values – Jack Bobo Nov 06, 2019

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

131: The Incredible Egg: Cognition, Nutrition & Culinary Hero – Dr. Mickey Rubin Oct 23, 2019

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

130: Food Bullying – Michele Payn Oct 09, 2019

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

129: Strength In Action: Food & Fitness – Amee Livingston and Lance Pekus Sep 25, 2019

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.

128: The Science of Strength - Dr. Mike Roussell Sep 18, 2019

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.

127: Popular Diets 101: Keto, Atkins & Paleo - Dr. Taylor Wallace Aug 28, 2019

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

126: Modern Farming, Skepticism & Storytelling – Janice Person Aug 21, 2019

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

125: Prediabetes: Risks, Reversal & Lifestyle Reset – Jill Weisenberger Aug 07, 2019

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

124: Probiotics, Gut Health & Infants – Dr. Anthony Thomas Jul 22, 2019

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.

123: Have A Plant™- The Roots of Healthy Eating - Wendy Reinhardt Kapsak Jul 10, 2019

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

122: The Power of Prunes: Bone & Digestive Health – Dr. Shirin Hooshmand Jun 19, 2019

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

121: From Stigma to Self-Compassion: Mindset Matters – Dr. Gary Foster Jun 03, 2019

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

120: Refined Grains & Diabetes – Guilt by Association? – Dr. Glenn Gaesser May 15, 2019

“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

119: Food, Pseudoscience & Science Moms – Kavin Senapathy May 01, 2019

"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

118: Culture, Food & Faith – Zach Cordell Apr 15, 2019

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

117: Snacking: Trends, Threats & Opportunities – Dr. Shelley Balanko Apr 03, 2019

Snacking, once culturally taboo, is now a legitimate pattern of eating, changing the way we eat and how we are nourished. 50% of all eating occasions are snacks, and consumers have greater expectations for snacks – seeking nourishment, optimization and pleasure. Dr. Shelley Balanko is Senior Vice President with The Hartman Group, a food culture consultancy. In this episode, we explore all things snacking, including when people are snacking, what kinds of snacks they are consuming, the motivation for snacking, and snacking preferences. For more info and resources: www.SoundBitesRD.com/117

116: DNA & Your Weight – Courtney McCormick Mar 20, 2019

“Everyone is different, therefore different approaches to weight management, or an overall healthy lifestyle, are to be expected.” - Courtney McCormick, MPH, RDN, LDN, Manager of Clinical Research and Nutrition at Nutrisystem. Nutrigenomics is the study of how genes and diet interact to influence the way nutrients cause an individual’s body to function. According to research, the human body contains about 20,000 – 25,000 genes.

It is important to understand what health and weight loss strategies work best for you. Genetic testing can be used to recommend different strategies that may help you make more informed choices and achieve outcomes that contribute to overall health.

Courtney McCormick is a Registered Dietitian Nutritionist with a master’s degree in public health. Currently, she serves as the Manager of Clinical Research and Nutrition at Nutrisystem. In this role, she helps support the nutritional strategy and clinical research for both the Nutrisystem and South Beach Diet brands. Courtney has focused most of her career in dietetics working in the area of weight management. Early in her career, she coordinated and managed programs that served to prevent childhood obesity. Now, at Nutrisystem, she works within Product Development and Research to develop programs and products that help support adults in managing a healthy weight.

Resources:

Nutrisystem Website The Leaf Lifestyle Blog DNA Body Blueprint Fact Sheet and White Papers South Beach Diet Website The Palm, Lifestyle Blog

W.I.S.E. Choices: Weight Improvement, Satisfaction & Energy – Sound Bites Podcast #79 with Dr. James O. Hill

Transformational Weight Loss: What You REALLY Need to Know About Exercise – Sound Bites Podcast #24 with James O. Hill

Sound Bites is partnering with the American Association of Diabetes Educators! Here are some timely announcements related to diabetes:

New insulin affordability resource and other access/affordability resources are available at DiabetesEducator.org/affordability
Diabetes Alert Day is Tuesday, March 26. Understand your risk at DoIHavePrediabetes.org. Find out more about becoming a National Diabetes Prevention Program provider at DiabetesEducator.org/Prevention.
A new scoping review and gaps analysis of Diabetes Online Communities was just released in the Journal of Diabetes Science and Technology that supports its benefits as a tool for people with diabetes. For more information visit DiabetesEducator.org/PeerSupport.

About the Sound Bites Podcast Mar 14, 2019

Delve into the science, the psychology and the strategies behind good food and nutrition with Melissa, the Guilt-Free RD® - "because food shouldn't make you feel bad!" Melissa is a Registered Dietitian Nutritionist and Certified Diabetes Educator. She has conversations with experts including researchers, academics, authors, dietitians and more on topics such as healthy diets, weight management, diabetes, agriculture, sustainability and more. Get credible information to help you make your own, well-informed nutrition decisions based on facts, not fear. For more information: www.SoundBitesRD.com

115: Is Your Diet ‘Good Enough’? – Monica Reinagel Mar 06, 2019

Too many people fail in the pursuit of a "perfect" diet. So let's ditch perfection and focus on a diet that is "good enough" - one that helps keep you healthy but also allows you to enjoy your life. Monica Reinagel is a licensed nutritionist, chef, and host of the Nutrition Diva podcast. Tune in to hear about her Nutrition GPA™ app and 30-Day Nutrition Upgrade™ program. For more info & resources visit: www.SoundBitesRD.com/115

114: Decreasing the Cultural Distance in Diabetes – Constance Brown-Riggs Feb 26, 2019

“No one should have to give up their ethnic food because they have diabetes. A registered dietitian can teach them how to incorporate heritage foods into their diet.” – Constance Brown-Riggs, an award-winning registered dietitian, certified diabetes educator, and the author of 3 books including her latest book, the Diabetes Guide to Enjoying Foods of the World. In this episode, Briggs shares tips and resources to help decrease the cultural divide between people with diabetes and healthcare providers. For more info & resources visit: www.SoundBitesRD.com/114

113: The Art & Science of MSG & Umami – Chef Chris Koetke & Dr. Tia Rains Feb 21, 2019

MSG (monosodium glutamate) is one of the most beloved and vilified ingredients in American history. Tune into this 3-part series on MSG & Umami to learn about the history, science and culinary applications from 4 different experts. Today’s episode features Chef Chris Koetke and Dr. Tia Rains. They discuss the past and current research on MSG and the culinary applications of MSG and umami. For more information and resources visit www.SoundBitesRD.com/113

112: MSG & Umami: Heritage, Health & Headaches? – Mary Lee Chin Feb 19, 2019

MSG (monosodium glutamate) is one of the most beloved and vilified ingredients in American history. Tune into this 3-part series on MSG & Umami to learn about the history, science and culinary applications from 4 different experts. Today’s episode features registered dietitian Mary Lee Chin who shares insight into MSG’s connection to Asian heritage and health topics – including the question of headaches. For more information and resources visit www.SoundBitesRD.com/112

111: The Untold History of MSG & Umami – Sarah Lohman Feb 18, 2019

MSG (monosodium glutamate) is one of the most beloved and vilified ingredients in American history. Tune into this 3-part series on MSG & Umami to learn about its history, science and culinary applications from 4 different experts. Today’s episode features Sarah Lohman, a culinary historian and author of ‘Eight Flavors: The Untold Story of American Cuisine’. She shares how and why history has influenced our perceptions of MSG. For more information and resources visit www.SoundBitesRD.com/111

110: The Sweet Life: Diabetes, Sweeteners & Culinary Applications – Amy Myrdal Miller Feb 13, 2019

Amy Myrdal Miller is a culinary dietitian and farmer's daughter who has lived well with Type 1 diabetes for 40 years. She shares her insight and advice about the safety and culinary applications of low- and no-calorie sweeteners. “Low calorie sweeteners provide options for people with diabetes. Do you have to use them? No. But doing so gives you the opportunity to ‘spend your carbohydrates’ in other ways.” – Amy Myrdal Miller For more information and resources visit www.SoundBitesRD.com/110.

109: What Truly Matters: A Closer Look at 10 Health Behaviors – Dr. Vineet Nair Jan 30, 2019

With all the conflicting information about which foods to eat, which exercise regime is best, and how much sleep to get, becoming “healthy” can feel like an overwhelming chore or even an impossible feat. But it is possible to become healthier—all it takes is a closer look at what really matters and focusing your time and energy where it will benefit you the most.

Dr. Nair’s book, Healthier You, breaks down a healthy lifestyle into proven, specific actions that make an actual difference, so you can ignore all of the expensive, time-consuming, inconvenient, and sometime dangerous practices and products that don’t.

Get more information and resources at www.SoundBitesRD.com/109.

108: Critical Thinking & Behavior Change - Dr. Jason Riis Jan 23, 2019

The human brain is not wired for critical thinking and there are many barriers to changing our behavior. Dr. Jason Riis shares Nobel prize winning research to help us think more critically, and a 3-part strategy for understanding and improving behavior change efforts.

Get the full shownotes and resources at www.SoundBitesRD.com/108.

107: Industry Funding, Sci Comm & Dr. Oz - Dr. Taylor Wallace Jan 17, 2019

"The research community has to wake up - and speak up about their research so it doesn't get misinterpreted. Better that the scientist communicates about their own research than the many other unqualified people who will - if they don't." - Dr. Taylor Wallace

Can you trust research that's funded by the food industry? Do consumers really want "transparency" and what does that mean to them? Tune in to hear Dr. Taylor Wallace discuss industry funding, communicating nutrition science, and his adventures on the Dr. Oz show!

Get the full shownotes and resources at www.SoundBitesRD.com/107

106: Meal Planning & Prep - Toby Amidor & Jessica Levinson Jan 09, 2019

Get meal planning and prep advice straight from the experts - Toby Amidor and Jessica Levinson - as we discuss their new books, smart tips to get you started and answers to my recent dinnertime struggles. Meal planning and prep saves time on busy weeknights, gets a healthier meal on the table and helps reduce food waste. It’s never too late to Do M.O.R.E. with Dinner – make this ordinary daily ritual extraordinary! Get the full shownotes and resources at www.SoundBitesRD.com/106.

105: Alcohol & Your Health - Ginger Hultin Dec 19, 2018

Tune in as I talk with Ginger Hultin from Champagne Nutrition about alcohol and health.

“For many people, drinking can fit into a healthy lifestyle if they find the right balance. It’s important to understand the current intake guidelines and how alcohol affects your energy, weight, appetite, sleep, physical activity and stress. Is it adding to your life or detracting from it?” – Ginger Hultin

Get the full shownotes and resources at www.SoundBitesRD.com/105.

104: Cow Gas, Upcycling & Beef Sustainability - Dr. Sara Place Dec 06, 2018

“When it comes to sustainability, we need to think about the entire food system, not just the environmental footprints of individual foods. I encourage people to dig deeper into discussions of sustainable nutrition. For example, the social aspect of sustainability is critical and often ignored. Does advice to purchase one type of food or product meet someone’s budget, preferences, food culture? We also need to look carefully at the entire food supply chain. At NCBA, we are trying to account for any and all impacts along the supply chain, right down to how many little pieces of paper are used between hamburger patties at ground beef processing facilities.” – Dr. Sara Place, Animal Scientist Tune in as I talk with Dr. Place about the environmental, social and economic impacts of livestock production systems, what ‘upcycling’ is and where ‘cow gas’ really comes from. Get the full shownotes and resources at www.SoundBitesRD.com/104.

103: Talking Trash (Food Waste) – Dr. Joan Salge Blake Nov 28, 2018

“Forty percent of food in the U.S. goes uneaten and ends up in our landfills. Contrary to popular belief, the consumer is the biggest culprit – NOT farmers, manufacturers or retailers. Reducing food waste is essential, and there are simple steps we can take to not only reduce food waste, but also help feed those who are hungry. Cook it, store it, share it – just don’t waste it.” – Dr. Joan Salge Blake Tune in as I talk “trash” with my friend and fellow dietitian Dr. Joan Salge Blake. We explore the topics of food waste, sell-by dates on labels, foodborne illness, and food insecurity. Get the shownotes and helpful resources at www.SoundBitesRD.com/103

102: Stevia, Umami & The Cowboy Ninja – Dr. Keith Ayoob Nov 07, 2018

“A great diet is one that balances what we know we need with what we don't want to live without. I'd never tell some they should never eat this food or that one. It's about how much and how often. Getting healthier has to be enjoyable.” – Dr. Keith Ayoob

Tune in as I talk with my friend and fellow dietitian Dr. Keith Ayoob about the sweetener stevia, umami – the fifth basic taste, and Keith’s fun workout session with Lance Pekus the Cowboy Ninja.

Get the shownotes, photos and resources at www.SoundBitesRD.com/102.

101: Seafood & Sustainable Aquaculture – Egil Sundheim Oct 17, 2018

October is National Seafood Month so we are “diving” into all things seafood. If you’re interested in sustainable aquaculture, farmed vs. wild salmon, or simply want to know how to get more seafood in your diet, tune in as I talk with Egil Sundheim, an expert from the Norwegian Seafood Council, and hear all about my trip of a lifetime to Norway. We’re sharing some great resources, recipes and research on seafood.

Get full show notes and more information here: https://www.soundbitesrd.com/101

100: Communicating Science in a Modern Media Environment – Dietram Scheufele Oct 03, 2018

“Even if we’re highly informed and agree on the same information – that information means different things to each of us and we prioritize it differently.” Tune in as I talk with Dietram Scheufele, an expert in science communication who explains why information doesn’t change hearts and minds, how the current media environment affects our decision making and why language matters (and doesn’t matter).

Get full show notes and more information: https://www.soundbitesrd.com/100

099: The Supermarket ‘Shopportunity’ for Dietitians and Consumers – Shari Steinbach Sep 19, 2018

Tune in as two former supermarket dietitians dish about grocery shopping strategies, eating healthier on a budget, reducing food waste, career opportunities for dietitians, and the new resource: "Shopper Guidance in the Beef Case – From Confusion to Confidence.” Whether you’re a dietitian or a consumer, you’ll come away with specific tips and resources for buying, cooking and eating healthier.

Get full show notes and more information here: https://www.soundbitesrd.com/99

098: Digging Into Soil Health, Weed Control & Glyphosate - Jennie Schmidt Sep 05, 2018

Farmers have two options for weed control: herbicides or tillage. It’s a trade-off – one is not better than the other. In some regions, tillage can be more damaging than herbicides because of soil erosion. There are many options for herbicides – some are harsher, more toxic and more environmentally impactful than others. If you have questions and want details about sustainable agriculture, crop farming, pesticides and herbicides, soil preservation, and other modern farming issues, this episode is for you! Tune in to hear the in-depth, day-to-day practices of a farmer who also happens to be a dietitian.

Get full show notes and more information here: https://www.soundbitesrd.com/98

097: Produce and Pesticides in Perspective – Teresa Thorne Aug 22, 2018

Teresa Thorne is the Executive Director of the Alliance for Food and Farming, a non-profit organization comprised of both organic and conventional farmers. Join us as we explore one of the most important topics in nutrition: produce and pesticides. We discuss organic and conventional produce, regulations and safety standards, Farmer's Market Guide to safety, the pesticide residue calculator, how to wash your produce, and other important tips for enjoying more produce every day.

Get full show notes and more information here: https://www.soundbitesrd.com/97

096: A Generational Approach to Diabetes (& Low Calorie Sweeteners) – Toby Smithson Aug 08, 2018

Today’s show is all about taking a look at diabetes through a generational lens. Everyone managing diabetes has a different perspective and experience and my guest, good friend and fellow dietitian and diabetes educator, Toby Smithson is here to educate us on the differences and the similarities among different generations as well as the latest research on low calorie sweeteners. This information will help everyone better understand how people can live well with diabetes.

Get full show notes and more information here: https://www.soundbitesrd.com/96

095: Boys & Body Image – Heather Mangieri & Amy Reed Jul 25, 2018

We are beginning to see more body diversity for girls and women in the media and social media…But what about boys? What messages are they getting about body size/shape and what images are they seeing? What can parents, coaches and healthcare professionals do to be more aware and supportive? My guests today, Heather Mangieri and Amy Reed, help me work through these questions and more around boys and body image.

Get full show notes and more information here: https://www.soundbitesrd.com/95

094: The (Whole) Truth About Grains - Julie Miller Jones Jul 11, 2018

Have you heard that carbs are bad for you? Have you heard that whole grains are good for you? Would you be surprised to find out that it’s not that simple? In fact, there’s a lot more to the story than simple carbs vs. complex carbs. Dr. Julie Miller Jones has been conducting research, teaching nutrition and food science, and presenting to audiences all over the world for decades and she shares her wit and wisdom with us today about grains from research to myths and everything in between.

Get full show notes and more information: https://www.soundbitesrd.com/94

093: Learn, Connect, Engage: Peer Support Communities Jun 20, 2018

Diabetes is a 24/7 disease and that means making important management decisions anytime, anywhere. Working with a diabetes educator or other healthcare professional is key, but the few hours many are able to spend with them isn't enough. Peer support communities can help fill in the gap. Tune in to hear what value you can gain from, or give to, these communities.

Get full show notes and more information here: https://www.soundbitesrd.com/93

092: Celebrities, Pop Culture & Pseudoscience - Timothy Caulfield Jun 06, 2018

Fake news and fearmongering are pervasive in the nutrition and health arena. Pseudoscience not only erodes critical thinking, it can cause real physical harm and sometimes death. Tune in to hear my conversation with health and law expert, Timothy Caulfield, about the power of pop culture, celebrity influence and the use of “science-y” language that confuses the public and gives the veneer of legitimacy.

Get full show notes and more information here: https://www.soundbitesrd.com/92

091: Food Allergies at School – Sherry Coleman Collins May 23, 2018

Understanding food allergies can be the difference between life and death in our schools – and that’s not just limited to those affected by peanut allergies. Sherry Coleman Collins has first-hand experience of the school food nutrition environment, carefully navigating the 6% to 8% of children affected to avoid unpredictable anaphylaxis caused by some foods you might never have thought of as allergens.

Tune in and discover what schools are implementing to address food allergies, what they could be doing better, and what you can do to encourage change. It’s possible for parents to have no idea that their children are affected until they have a reaction to food at school, so a comprehensive approach is necessary and can save lives. Sherry has committed herself in the hope of alleviating the pressure on schools and children by promoting awareness, education and best practices.

Get full show notes and more information here: https://www.soundbitesrd.com/91

090: The Hamilton Cookbook - Laura Kumin May 08, 2018

For all the Hamilton fans out there: How does a lawyer, teacher, mother-would-know food blogger, living in our nation’s capital, grow up to be a hero and Hamilton cookbook author? What’s her name, man? Her name is Laura Kumin and although there’s a million things she hasn’t done, when it comes to The Hamilton Cookbook, we don’t have to ‘wait for it’ any longer! Laura’s new cookbook takes you into Hamilton’s home and to his table, with historical information, recipes, and tips on how you can prepare food and serve the food that our founding fathers enjoyed in their day. Tune in to hear all about cooking, eating and entertaining in Hamilton’s world! You don’t want to be the one saying “What’d I miss?!”

Get full show notes and more information here: https://www.soundbitesrd.com/90

089: Tomorrow’s Table – Pam Ronald Apr 24, 2018

If you've heard that GMOs are bad, I want to introduce you to Pamela Ronald. She's a plant geneticist who is married to an organic farmer and they co-authored the book Tomorrow's Table: Organic Farming, Genetics and the Future of Food. This "strange marriage" can teach us all about the power of considering all tools, technology and innovations to reach our common goal for the future of sustainable agriculture and our planet. This is a must-listen episode!

Get full show notes and more information here: https://www.soundbitesrd.com/89

088: Fertility Foods – Liz Shaw & Sara Haas Apr 10, 2018

Although there's no magic bullet to overcome infertility, evidence shows that good nutrition can support fertility and healthy pregnancies in every stage. Join Sara Haas, Liz Shaw and me as we discuss how learning more about nutrition can empower you on the sometimes difficult and stressful journey of infertility. And make sure to stick around to the end to hear Liz's really exciting news!

Get full show notes and more information here: https://www.soundbitesrd.com/88

087: A Digital Health Success Story – Candy Barnes Mar 20, 2018

Candy Barnes owns an architectural design company in Virginia Beach, Virginia. To her surprise, she was diagnosed with type 2 diabetes a little over a year ago. Her hemoglobin A1c at diagnosis was over 11% (which means her average blood sugar was above 300 mg/dL) and was immediately put on insulin. Candy was very motivated to take care of herself and was able to do so with the help of a digital health tool called BlueStar. Her background in home economics and her desire to enjoy her grandchildren growing up were also key to her success. Today her A1c is down below 6% (which means her average blood sugar is below 126 mg/dL; 5.6 and below is considered “normal” blood sugar). She no longer takes insulin. She’s on a small dose of metformin and has lost about 50 lbs.

Hope Warshaw is a dietitian and certified diabetes educator. She’s been in the field of nutrition and diabetes as a consultant, counselor and writer for nearly 40 years. Hope is the author of several books published by American Diabetes Association. Eat Out, Eat Well and Diabetes Meal Planning Made Easy are her two most current books. Hope is a consultant to WellDoc, the developer of BlueStar.

Tune in to the show to find out:

What symptoms Candy had
How home economics classes helped Candy create her own 5-day menu
How Candy was able to lose 50 pounds
What the BlueStar app entails
The best thing about digital health tools like BlueStar
How healthcare providers are using digital health tools to monitor and manage diabetes

For the full show notes and resources visit www.SoundBitesRD.com

086: In the Kitchen with Vicki Shanta Retelny Mar 06, 2018

“My dream as both a mother and a registered dietitian nutritionist is for families to start small by cooking together one day a week and then adding another day. Pretty soon you’ll be planning your weekly menu together! I especially want kids to dabble in the kitchen to experiment with new foods and learn basic cooking skills.” – Vicki Shanta Retelny

Vicki Shanta Retelny is The Lifestyle Nutritionist. She is a Chicago-area nutrition professional, media and culinary consultant, and a mom of 2 school-aged children.

By 2020, the World Health Organization estimates that two-thirds of all diseases will be the result of lifestyle choices, such as overeating, inactivity and smoking. Nutrition is one of Healthy People 2020’s main Health Leading Indicators, which means what people eat is a public health priority and dietitians need to be at the forefront.

Vicki’s work with individuals, families and corporations focuses on cooking simple meals together and creating a community in the kitchen.

Tune in to the show to find out:

What recipes Vicki and Melissa made together
What Vicki’s Total Body Diet entails
What Vicki’s food philosophy is
Specific ways to “evolve” your eating

For the full show notes and resources visit www.SoundBitesRD.com

085: Digestive Peace of Mind – Kate Scarlata Feb 20, 2018

“IBS patients experience such life-altering symptoms that they report being willing to give up to 25% of their remaining life for a treatment that offers symptom relief (according to an international survey).” – Kate Scarlata

Kate Scarlata is a registered dietitian and NY Times Best Selling author with expertise in digestive health. Her new book, The Low FODMAP Diet: Step by Step, was published in December 2017. Kate launched a grassroots campaign called “I Believe in Your Story” which raises funding for research for IBS and provides a safe place for patients to share their stories on her blog and on Instagram. She advocates for IBS patients so they can get the medical guidance and care they desperately need and deserve. Kate also has a private practice in Massachusetts.

Tune in to the show to find out:

What does FODMAP stand for?
What foods contain FODMAPs?
What is the FODMAP diet?
Why are there three phases to the diet?
What can you do if you suffer with digestive distress?

For the full show notes and resources visit www.SoundBitesRD.com

084: The Freakonomics of Food – Jayson Lusk Feb 06, 2018

“Food and agriculture innovation doesn’t come only from Monsanto, Cargill, and McDonald’s. It comes from students, nonprofit scientists, university professors, and struggling entrepreneurs. Fostering an environment that is hostile to innovation and growth in food and agriculture not only thwarts the plans of Big Food but also makes it harder for scientists to get their innovations to market.” – Jayson Lusk

Jayson Lusk is a food and agricultural economist who studies what we eat and why we eat it. He is a Distinguished Professor and Head of the Agricultural Economics program at Purdue University and the author of: Unnaturally Delicious: How Science and Technology are Serving Up Super Foods to Save the World (2016) and The Food Police: A Well-Fed Manifesto about the Politics of Your Plate (2013). A researcher, writer and speaker, Lusk has published more than 190 articles in peer reviewed scientific journals on topics ranging from the economics of animal welfare to consumer preferences for GMOs to the impacts of new technologies and policies. He has been listed as one of the most prolific and cited food and agricultural economists of the past two decades, won numerous research awards, given hundreds of lectures for businesses, nonprofits, trade industry organizations, and universities in the US and abroad, and has been interviewed or published or appeared in national media outlets such as the New York Times and Fox News.

Tune in to the show to find out:

Do people really want to know more about farming?
Why transparency isn’t always appreciated
Why cage-free isn’t what most people think
What Jayson learned from a group of pessimistic students
What Jayson says about the microwave, broccoli and kale
Why people keep romanticizing agriculture
What the “vote-buy” paradox is
Some of the unintended consequences of clean labels
How the concept of “trade-offs” can help us think differently

For the full show notes and resources visit www.SoundBitesRD.com

083: Body Kindness – Rebecca Scritchfield Jan 23, 2018

“Happiness is a health issue. This is the founding principle of my first book which aims to teach women how to work with their bodies, treat themselves with empathy, and embrace this truth: You cannot be on a diet and be kind to yourself at the same time.” – Rebecca Scritchfield

Rebecca Scritchfield is a registered dietitian, certified exercise physiologist, author of the book Body Kindness: Transform Your Health From the Inside Out—and Never Say Diet Again, and host of the Body Kindness podcast. She runs a non-diet private practice focused on well-being enhancement in Washington, DC. After coming to terms with her own body image issues and chronic dieting, she realized that a ‘weight loss focused’ approach was not helpful to her clients. This inspired her to embark on a multi-year journey of studying positive psychology, motivational interviewing, and the research around weight-inclusive approaches to improving health.

For the full show notes and resources visit www.SoundBitesRD.com

082: Food & Fitness After 50 – Chris Rosenbloom Jan 09, 2018

“It’s never too late to eat well, move well and be well. And it doesn’t have to be hard, either. Too many people think it’s “too hard, or too expensive, or too time consuming, or too late” but it isn’t! Small steps toward food and fitness can reap big rewards. People over 50 are interested in nutrition and health but they don’t know where to get credible, common sense information – that’s why this book was born!” – Dr. Chris Rosenbloom

Dr. Chris Rosenbloom wanted to be a dietitian since she was a teenager. Her high school year book picture has “future dietitian” under it. Today, she has over 40 years’ experience in nutrition, is a registered dietitian nutritionist and nutrition professor emeriti at Georgia State University in Atlanta. She recently released her first consumer book, Food & Fitness After 50, which she co-authored with Bob Murray, PhD, FACSM and was published by the Academy of Nutrition and Dietetics. Chris runs a small business, Chris Rosenbloom Food & Nutrition Services LLC, to provide nutrition consultation to food and nutrition marketing firms, food companies, and professional organizations.

For the full show notes and resources visit www.SoundBitesRD.com

081: Behind the Scenes – Melissa Joy Dobbins Dec 19, 2017

I’m taking you behind the scenes of my show today! Find out what’s in store for the show in 2018, which episodes are my faves and which ones are rated most popular. Get answers to some questions I’m often asked but haven’t discussed before on the show. Learn what I think the secret sauce is and if I’m going to monetize the show! Be sure to take my survey – I would love to hear your feedback!!

On my Sound Bites Podcast I delve into the science, the psychology and the strategies behind good food and nutrition. I interview a variety of guests on a variety of topics pertaining to the latest research on food, nutrition, diets, medical conditions and agriculture. I strive to promote sound science, smart nutrition and good food, so that my listeners can make their own, well-informed nutrition and health decisions based on facts, not fear. Join in on my conversations with some of the best and the brightest in the field of nutrition and learn about tips and resources to help make meaningful steps toward better health.

For the full show notes and resources visit www.SoundBitesRD.com

080: Eat What You Love – Marlene Koch Dec 12, 2017

“You do not have to give up the foods you love for the sake of your health. In fact, trying to do so will only backfire as deprivation creates more cravings, not less. Small changes really can make a big difference. I believe the best, and the easiest, way to better health is simply to cook. A little bit of kitchen “magic” can go a long way!” – Marlene Koch

Known as a “Magician in the Kitchen” for her amazing ability to make excess sugar, fat and calories simply disappear, Marlene Koch is a nationally recognized registered dietitian nutritionist, culinary expert, television personality, and the New York Times bestselling author of the Eat What You Love series of cookbooks. A frequent guest on national television including QVC, Marlene passionately believes everyone should be able to enjoy all the foods they love, and be healthy too. Or, as Marlene like to say, everyone deserves chocolate cake.

For the full show notes and resources visit www.SoundBitesRD.com

079: W.I.S.E. Choices: Weight Improvement Satisfaction & Energy – Dr. James O. Hill Nov 28, 2017

Dr. James O. Hill is a Professor of Pediatrics & Medicine, and Director of the Colorado Nutrition Obesity Research Center. Dr. Hill’s research examines factors that contribute to obesity and factors that are important in reducing obesity. He is a co-founder of the National Weight Control Registry and co-author of the book State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet. Dr. Hill shares his insight and learnings from his work, along with the newly published research study: The Beef WISE Study: Beef’s Role in Weight Improvement, Satisfaction, and Energy. This research was conducted at the University of Colorado and adds to the growing body of evidence demonstrating lean beef can contribute to a healthy weight loss diet. Funding for this research was provided by a grant from the National Heart, Lung and Blood Institute, the National Center for Research Resources and the National Institute of Diabetes and Digestive and Kidney Diseases, Colorado Nutrition Obesity Research Center, and the Beef Checkoff.

For the full show notes and resources visit www.SoundBitesRD.com

078: The Return of SciBabe – Yvette d’Entremont Nov 07, 2017

“I think the biggest value I provide is helping people find that fine line between good science and bad science. I enjoy being able to read through scientific studies, then make them sound like English - not like a foreign language, telling people clearly why bad science is inaccurate, and furthermore cutting through the occasional bit of bad science reporting.... with a side of dirty jokes.” – SciBabe aka Yvette d’Entremont

Yvette d’Entremont (AKA SciBabe) is a scientist, writer and public speaker. She worked as an analytical chemist for years before running SciBabe full time. This platform allows her to fight myths and pseudoscience using a combination of science and humor. Yvette holds a B.S. in chemistry, a B.A. in theatre, and a Master’s degree in forensic science with a concentration in biological criminalistics.

Yvette is partnering with SPLENDA® to develop humorous, evidence-based content that “debunks junk science” about sucralose.

For the full show notes and resources, visit www.soundbitesrd.com

077: Beyond Breakfast with the Bell Institute – Amy Cohn Oct 31, 2017

“Food is one of the most intimate relationships we have. At General Mills Bell Institute we are interested in what people are really doing and what they really need. We are on the journey with our consumers, making changes along the way, and making sure we are meeting modern day health & wellness trends. After all, our purpose is to “Serve the world by making food people love.” – Amy Cohn

Amy Cohn is a Registered Dietitian and a Manager at General Mills Bell Institute of Health, Nutrition & Food Safety where she engages with Registered Dietitians and other health professionals on topics pertaining to food, health, and nutrition. As a health & nutrition steward for General Mills, Amy leads the Global Professional Partnerships team building and scaling relationships with impactful health influencers around the world and communicating science in a compelling, engaging and sharable manner. Prior to General Mills, Amy worked as a Nutrition & Culinary Services Director in the long-term care and assisted living industry, a clinical Registered Dietitian in the VA Health Care Systems and in nutritional and pharmaceutical sales. Dietetics is her second career – she has a BFA in acting and enjoyed working as an actress on stage and on TV.

For the full show notes and resources visit www.SoundBitesRD.com

076: Diabetes Connections – Stacey Simms Oct 17, 2017

Stacey is an award-winning broadcaster and speaker. She produces and hosts the weekly podcast Diabetes Connections. For more than a decade, Stacey hosted Charlotte’s top-rated morning radio news show. She worked as a TV anchor and reporter in Charlotte at CBS affiliate WBTV and in Syracuse and Utica, New York. She won several Associated Press awards in her time as a TV medical reporter.

Stacey’s son, Benny, was diagnosed with type 1 diabetes in 2006, one month before he turned two years old. Shortly thereafter, Stacey began writing about diabetes and is now a community blogger & speaker for Animas Corporation (part of Johnson & Johnson). She is very active with the Charlotte Chapter of JDRF and donates all profits from her award-winning cookbook, I Can’t Cook, But I Know Someone Who Can, to JDRF.

For the full show notes and resources, visit www.soundbitesrd.com.

075: Real. Good. Food. – Ellie Krieger Oct 04, 2017

Ellie Krieger is a registered dietitian and the leading go-to nutritionist in the media today, helping people find the sweet spot where delicious and healthy meet. She is the host and executive producer of the Public Television cooking series “Ellie’s Real Good Food,” and well known as the host of Food Network’s hit show “Healthy Appetite.”

Ellie is a New York Times bestselling, James Beard Foundation and IACP award-winning author of five cookbooks. Her most recent is You Have it Made: Delicious, Healthy Do-Ahead Meals (Jan 2016). She is a weekly columnist for The Washington Post and she has been a columnist for Fine Cooking, Food Network magazine and USA Today. Ellie speaks regularly at events around the country, appears on national television shows, such as Today, Good Morning America, and The Wendy Williams Show, and has been featured in magazines like Better Homes and Gardens, People, and Self, to name a few.

You can read the full show notes and resources at www.soundbitesrd.com.

074: Are You Getting Enough Omega-3s? – Ellen Schutt Sep 19, 2017

“I honestly believe this is a public health concern, particularly for those at risk for heart-related conditions” – Ellen Schutt

Ellen Schutt is the Communications Director with GOED, the Global Organization for EPA and DHA Omega-3s. GOED is an omega-3 trade association that works to educate about the importance of marine omega-3s. Most Americans (95%) do not get enough omega-3s and may not even be aware they aren’t getting enough. Omega-3s are important for many different reasons: heart health, brain health, eye health, and prenatal and maternal health. In this episode, we discuss the health benefits and the various options to increase omega-3 intake.

For the full show notes go to www.soundbitesrd.com.

073: Fertility, Pregnancy & the “Fourth Trimester” – Elizabeth Ward Sep 06, 2017

“Research suggests that preconception lifestyle, which includes the time between pregnancies, matters more than ever before – and for MEN, too!” – Liz Ward

Elizabeth Ward is an award-winning nutrition communicator and author of several books about family nutrition. Her latest book is Expect the Best, Your Guide to Healthy Eating Before, During and After Pregnancy. As a registered dietitian, writer, recipe developer, and mother of three, Liz believes in progress, not perfection, and so she blogs at BetterIsTheNewPerfect.com.

072: Food Cults – Robyn Flipse Aug 22, 2017

“I’m passionate about empowering people to make the best food choices they can in their everyday lives, without fear, guilt, or doubt. Eating isn’t a contest we’re all in to see who does it the best. It’s a personal journey where you get to show up for practice every single day, ready or not”.– Robyn Flipse

Robyn has been a registered dietitian nutritionist for over 40 years and has worked in a variety of settings, including heading the nutritional care department in a hospital, running a busy private practice, teaching nutrition courses at several colleges and developing specifications for dietetic foods for a specialty food company. For the past 15 years she has operated her own Nutrition Communications business where she draws on her credentials as a cultural anthropologist to interpret changing eating patterns and food trends for food companies and how they may impact dietary policy.

You can read the full notes at www.soundbitesrd.com

071: Healthy Aging – Dr. Michael Roizen Aug 08, 2017

“It’s never too late to turn back the clock on your health! Simple lifestyle changes can help reverse damage, regardless of past health mistakes, to help you live, feel and look years younger.” – Dr. Michael Roizen

Michael Roizen, MD, Chief Wellness Officer and Chair, Wellness Institute of the Cleveland Clinic, is a Past Chair of a Food and Drug Administration advisory committee and a former editor for six medical journals. He has published more than 165 peer-reviewed scientific papers, 100 textbook chapters, 30 editorials, and four medical books. He is one of the cofounders of the website RealAge.com, and still chairs its Scientific Advisory Board. Dr. Roizen is also the co-author of the New York Times bestselling YOU: Owner’s Manual series of books, author of This is Your Do-Over: The 7 Secrets to Losing Weight, Living Longer and Getting a Second Chance at the Life You Want, and co-author of AGE-PROOF: Living Longer Without Running Out of Money or Breaking a Hip.

070: Diet-Free Living – Beth Rosen Jul 25, 2017

“Ditching diets doesn’t mean you are letting yourself go; it means you are letting yourself be.” – Beth Rosen

Beth Rosen, MS, RD, CDN is a Registered Dietitian and owner of Goodness Gracious Living Nutrition. She practices a non-diet philosophy and is a Health at Every Size® practitioner. Her practice is located in Southbury, CT and virtually. Beth has a Bachelor’s degree and a Master’s degree, both in Nutrition, and has been working in the field for over 20 years. She subscribes to a non-judgmental, weight-neutral approach to wellness and has credited her clients’ success to the idea that small changes add up to big results. Beth provides her clients with the tools to restore their bodies to health – whether it is by freeing themselves from the vicious, chronic cycle of dieting and empowering them to heal their relationship with food and their body, or freeing themselves from the quality-of-life altering symptoms of digestive diseases. In addition to working one-on-one with clients, Beth has written for major publications, overhauled school lunch programs, and created nutrition programming for individuals and community groups.

You can read the full show notes at www.soundbitesrd.com

069: Nature’s Super Grain: Sorghum – Lauren Harris-Pincus & Doug Bice Jul 13, 2017

“Don’t fall prey to diets that eliminate whole food groups, especially grains and carbs. Whole grains like sorghum can provide beneficial nutrients to the diet and allow some great fun and variety, too.” – Lauren Harris-Pincus

Sorghum was recently named the “It Grain” by the James Beard Foundation. It’s a naturally gluten-free whole grain, it’s high in fiber and antioxidant rich, and it’s good for digestive health and blood pressure. On this episode we hear from a dietitian and recipe developer who shares tangible tips to use sorghum in your diet to boost your nutrition, and a representative from the United Sorghum Checkoff Program (USCP) about the history, farming and sustainability of sorghum, as well as tips for using sorghum syrup as a marinade blend when you’re grilling!

Lauren Harris-Pincus, MS, RDN, is a nutrition communications specialist, speaker, spokesperson, and dietitian in private practice where she specializes in weight management and prediabetes. She is the owner and blogger behind nutritionstarringyou.com and author of the newly released book: The Protein-Packed Breakfast Club, which features easy, high protein breakfast recipes with 300 calories or less to help you lose weight and boost metabolism. She is a consultant for the USCP.

Doug Bice is the Market Development Director for the USCP and has a background in the Battery Industry, Metals Recycling, and Biofuels.

You can read the full show notes at www.soundbitesrd.com

068: Peanut Allergy Prevention – Sherry Coleman Collins Jun 22, 2017

“Recent scientific research has shown that peanut allergy can be prevented by introducing peanut-containing foods into the diet early in life..” – National Institute of Allergy and Infectious Diseases

Sherry Coleman Collins, MS, RDN, LD is a registered dietitian nutritionist and consultant for the National Peanut Board in Atlanta, GA. She is an expert in food allergies and has experience in clinical pediatrics and school nutrition. She has been the brains and personality behind the Twitter handle @PeanutRD since 2012, boasting the reasons to enjoy peanuts and peanut butter, from their outstanding nutritional benefits to their delicious taste and culinary versatility—with indulgences along the way. Sherry is also a sought-after food allergy expert and a former nutrition supervisor for a major metro Atlanta school district. Plus, she’s a busy mom of an active young boy.

You can read the full show notes at www.soundbitesrd.com

067: The Turkey Opportunity – Farmer Gary Cooper & Chef Dan Phalen Jun 13, 2017

“Turkey is a great ‘blank canvas’ for a wide variety of flavors, seasonings and marinades, making it a versatile choice for almost any dish. It’s also naturally low in fat and packed with lean protein to satisfy your appetite for health and fitness.” – Farmer Gary and Chef Dan

Gary Cooper, of Cooper Farms, is one of America’s turkey farmers. As a second generation farmer, he has been working full-time in the industry for 42 years and runs the family business along with his brother and sister. Today, Cooper Farms is a leading food supplier, selling a variety of fully-cooked and ready-to-cook turkey, ham and chicken products. Though the company has egg and hog facilities, most of its business involves turkeys.

Dan Phalen is the Corporate Executive Chef at Luby’s Fuddruckers. Chef Phalen has over 25 years of culinary experience and has been with Luby’s for 11 years developing the culinary services division and oversees all culinary for Luby’s cafeterias, Luby’s Culinary Services, Fuddruckers and Cheeseburgers in Paradise restaurants. Dan is a native Houstonian who lives in Spring with his wife and two children. His daughter, Danielle, just completed her master’s degree in dietetics.

You can read the full show notes at www.soundbitesrd.com.

066: Living Well with Diabetes – Amy Myrdal Miller May 30, 2017

“You’re the only person who can do the hard work of managing this chronic disease, but if you do it well, while forgiving yourself for the occasional bad day, bad attitude, or poor choice, you’ll be better off.” – Amy Myrdal Miller

Amy Myrdal Miller, MS, RDN, FAND, is an award-winning Registered Dietitian Nutritionist, farmer’s daughter, highly regarded public speaker, published author, and founder and president of Farmer’s Daughter® Consulting, Inc., a privately-held agriculture, food, and culinary communications firm. She has lived well with type 1 diabetes for nearly 40 years and shares her story of diagnosis, a father with type 1 diabetes, a home economist grandmother, growing up on a farm and what it’s like to be a dietitian with diabetes.

You can read the full show notes at www.soundbitesrd.com.

065: The Gluten-Free Guru – Shelley Case May 18, 2017

“At the age of 42, I wrote my first book on the gluten-free diet but did not know at the time I had celiac disease. I wasn’t diagnosed until age 52. The change in my health has been so dramatic since I have gone gluten-free.” – Shelley Case

Registered dietitian Shelley Case is an international gluten-free nutrition expert, speaker, consultant, and author of the national best-seller Gluten Free: The Definitive Resource Guide.

Ironically, at age 42 she wrote her first book on the gluten-free diet to help clients and registered dietitians but did not know at the time she had celiac disease. She did not get diagnosed until ten years later at the age of 52. Shelley’s new 5th edition book is now available and it’s jam-packed with practical information about the gluten-free diet. Whether you are a consumer, health professional, chef, food manufacturer or anyone else who needs accurate information about this complex diet…Gluten Free: The Definitive Resource Guide is the book for you!

Read the full show notes at www.soundbitesrd.com.

064: A Hopeful Story: Early Action is Key in Diabetes – Hope Warshaw May 02, 2017

“Healthy eating today is one tough job! The good news is simple tweaks in food choices and eating habits often set you on a healthier path.” – Hope Warshaw

Hope Warshaw is a nationally recognized dietitian and diabetes educator with years of experience and expertise as an author, freelance writer, media spokesperson and consultant. She is a contributing editor for Diabetic Living Magazine, writes the Nutrition Q&A column in The Washington Post and in 2017 is the Immediate Past President of the American Association of Diabetes Educators.

Hope offers practical and realistic solutions for healthier eating – to individuals in counseling sessions and to millions through her best-selling books, magazine articles, social media and TV or radio interviews.

Hope is a go-to expert on weight control tips, diabetes management and meal planning, healthier restaurant eating, low calorie sweeteners and general nutrition guidance. She has appeared on Good Morning America, CNN, TV Food Network, ABC Live, The Diane Rhem Show and many local TV and radio shows.

Hope has been quoted in USA Today, US News, HEALTH, Shape, Diabetes Forecast, Eat This Not That, Los Angeles Times, The Washington Post, Today’s Dietitian, Men's Fitness, and more.

You can read the full show notes at www.soundbitesrd.com

063: How and Why We Eat: A Food Ethnographer’s Insight – June Jo Lee Apr 18, 2017

“The term ‘healthy’ is as subjective as ‘tasty’ – and it’s used by grandmothers and marketers all over the world to “sell” food.” – June Jo Lee

June Jo Lee is a Food Ethnographer, User / Stakeholder Experience Designer and Strategist. She has spent over a decade in ordinary and extraordinary kitchens to understand how and why we eat.

As the Resident Food Ethnographer for Google Food and UMass Dining, June Jo provides user insights, multi-stakeholder design and strategic visioning. She is a member of Google Food Lab and speaker at food industry events including Grain Gathering, Monterey Bay Aquarium, CIA’s Menu of Change, Oldways, Nutrition and Health, American Heart Association, Natural Expo West, National Cooperative Grocers and FARE. Previously, she was VP of Strategic Insights at The Hartman Group, leading qualitative research projects for Whole Foods Market, Safeway, Target, Starbucks’ Evolution Fresh, Dairy Management Inc, Kraft, Nestle, Hersey, Heinz, General Mills, Kellogg’s, PepsiCo.

June Jo studied anthropology at Harvard Graduate School of Arts and Sciences, and started her career in food as a produce team member at the original Whole Foods Market in Austin. She grew up between Seoul Korea, Texas and California.

You can read the full show notes at www.soundbitesrd.com

062: A 3 Year Diaversary Discussion – My Niece Carmel Apr 04, 2017

“Diabetes doesn’t just affect me – it affects my whole family. When I was diagnosed, everyone was diagnosed. It’s a multiple person battle.”- Carmel

When my niece Carmel was diagnosed with Type 1 diabetes three years ago at the age of 14, I felt sad and helpless. As a diabetes educator, I wanted to support her and her family but I didn’t know how. I finally realized that the best way to do that was to continue to see Carmel for who she is – a sweet person whom I love very much – and know that diabetes is just one small part of her. However, diabetes is a huge part of Carmel’s day to day life, and her family’s life, too! I sat down and talked with Carmel and her mom Gina to find out more about their diabetes journey to share with you as part of my Do MORE with Diabetes series.

Get the full show notes at www.soundbitesrd.com.

061: Food Truths from Farm to Table – Michele Payn Mar 21, 2017

“To every person who has felt guilty or confused at the grocery store – May this give you the permission to feel good about your family’s food!” - Michele Payn

“Food is at the center of so many traditions. Food is essential to our bodies. Food deserves to be celebrated, enjoyed and shared. The same could be said about the truth in food.” – Michele Payn

Michele Payn, CSP, is the author of the newly released Food Truths from Farm to Table, who speaks from the intersection of farm and food to bring clarity and common sense to the grocery store. Already named an Amazon #1 New Release, Payn’s new book brings an unheard voice in the highly emotional food debate and helps readers understand how food is really produced, answers food critics and points out how food marketing and labels are often half-truths or even “less-than-half-truths.”

Known as one of North America’s leading farm and food advocates, Payn has an in-depth understanding of both sides of the plate and is passionate about getting back to the truth in food raised the right way, by the right people, for the right reasons. She is an in-demand media resource whose work has appeared in USA Today, Food Insight, Food & Nutrition Magazine, Grist, and others as well as on NPR and CNN. She has earned the Certified Speaking Professional designation, awarded to

060: Diabetes EVERY Day – Toby Smithson Mar 07, 2017

“I believe you can control your diabetes instead of letting it control you. I live with diabetes every day and want to show others how you can thrive with diabetes….in spite of diabetes.” – Toby Smithson

Toby Smithson is a registered dietitian nutritionist and certified diabetes educator. She has a master’s of science degree in nutrition and wellness with an emphasis in entrepreneurship. In addition to her professional credentials, Toby has successfully managed her own type 1 diabetes for over 4 decades.

Toby has been a media spokesperson for the Academy of Nutrition and Dietetics for nine years, is the founder of DiabetesEveryDay.com and author of Diabetes meal Planning and Nutrition for Dummies.

Toby kicks off the new Do M.O.R.E. with Diabetes series on the podcast, so look for more interviews with diabetes experts as well as people who live with diabetes every day.

You can read the full show notes at www.soundbitesrd.com

059: The (Re) Purpose of Food – Judy Barbe Feb 21, 2017

“I believe good food makes your life better. I believe feeding your soul makes your life richer. My passion is sharing the news that delicious food can be enjoyed and healthful—on the same fork.” – Judy Barbe

Judy Barbe is a registered dietitian who has been bringing realistic solutions to tables for more than 20 years. As the author of Your 6-Week Guide to LiveBest, Simple Solutions for Fresh Food & Well-Being and LiveBest Seasonally, a Fresh Approach to Living with Vitality, she shows people how to make better-for-you choices through her website, original recipes, speaking engagements, newspaper columns, blogs and webinar series.

Judy’s unique perspective includes representing local dairy farmers, participating in her own family’s cattle ranch and being a beekeeper. These farm-to-table experiences help her bridge the gap between urban customers and today’s modern farming practices.

Judy educates both nutrition professionals and the public on the topic of food waste, providing ideas they can implement at home to be part of the solution to this global concern. Her recipes and recommendations have been featured on MensFitness.com, Lovoinc.com, Shape.com, FitnessMagazine.com, FilmJournal.com, and WeightWatchers.com.

You can read the full show notes at www.soundbitesrd.com

058: What’s Trending in Nutrition – Jenna A. Bell Feb 08, 2017

Survey Says: Many consumers are choosing “clean” and “mindful” eating as their path to healthier living instead of “dieting”. More than 1700 Registered Dietitians weighed in on the fifth annual “What’s Trending in Nutrition” survey by Pollock Communications and Today’s Dietitian.

Pollock Communications and leading nutrition trade magazine, Today's Dietitian, released the results of their fifth annual "What's Trending in Nutrition" national food trend survey, which polled over 1,700 registered dietitians (RDs) across the country on the upcoming year's big trends in food and eating. This year overall, results reveal a decline in consumers' interest in dieting. Instead, many are choosing clean and mindful eating as their path to healthier living. For the last five years, the “What's Trending in Nutrition” survey has been a leader in identifying and tracking the next significant trends in food for the upcoming year including what foods are topping the coveted Top 10 Superfoods list.

Dr. Jenna A. Bell is a Senior Vice President, Director of Food and Wellness for Pollock Communications where she helps healthy brands translate science for consumers and connect with the nutrition experts. Jenna is the co-author of Energy to Burn: The Ultimate Food & Nutrition Guide to Fuel your Active Lifestyle and Launching Your Dietetics Career. She is an international presenter at professional conferences, has been published in scientific journals, and has been featured in countless print publications and on the web including Us Weekly, Self Magazine, Fitness Magazine, Men’s Health, and Runner’s World, and has appeared on the Daily Buzz, ABC, NBC and FOX affiliates, local and national radio programs and podcasts.

Jenna is a two-time Ironman Finisher and has completed three marathons. In addition, she has competed in numerous sprint and Olympic distance triathlons and road races. She is co-founder of Swim, Bike, Run, Eat! and has provided nutrition seminars with professional athletes at major athletic events like the Boston Marathon, the ING New York City Marathon, Bank of American Chicago Marathon and the Ford Ironman World Championship in Kona, HI.

You can read the full show notes at www.soundbitesrd.com

057: Family. Food. Fiesta. – Sarah Koszyk Jan 26, 2017

“Cooking with Love and Loving to Eat…I’m on a mission to provide both adults and youth with delicious and nutritious recipes and tips to optimize performance and fuel health.” – Sarah Koszyk

Sarah Koszyk is a sports dietitian and weight management specialist and the founder of Family. Food. Fiesta., a healthy recipe blog including kid cooking videos and meals the entire family will enjoy. She is the author and co-author of multiple books including: 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin, Brain Food: 10 Simple Foods that will Increase Your Focus, Improve Your Memory and Decrease Depression, Whole Body Reboot: The Peruvian Superfoods Diet to Detoxify, Energize, and Supercharge Fat Loss and her newest book: 365 Snacks for Every Day of the Year.

Sarah writes monthly columns for many publications including UltraRunning magazine, Swimmer magazine, NutritionJobs, and ExerciseJobs. She is bilingual in Spanish and English, and is a Nutrition Coach for individuals and families in both sports nutrition & weight management.

You can read the full show notes at www.soundbitesrd.com

056: Eating Beyond the Headlines – Neva Cochran Jan 10, 2017

“Don’t base your food and nutrition decisions on scary headlines and rush to eliminate entire food groups from your meals. Instead, check the facts with reliable sources and a registered dietitian nutritionist.” – Neva Cochran

Neva Cochran is a nutrition communications consultant in Dallas. She works with a variety of food and beverage industry clients to promote science-based food and nutrition information, translating it into consumer-friendly messages people can use to enjoy eating a nutrient-rich diet.

Her expertise lies in looking beyond the sensationalized food and nutrition headlines trumpeted in the media to discover the real facts and the true story. She wants people to know that good nutrition is not about avoiding certain foods or categorizing foods and ingredients as “good” and “bad” but about eating a variety of foods in moderation, balancing choices and burning calories through more physical activity so you can enjoy the foods you love.

You can read the full show notes and activate all the links and resources at www.soundbitesrd.com.

055: The Road to Monsanto – Milton Stokes Dec 27, 2016

“I don’t tell people what to think….I give them something to think about” – Milton Stokes

Milton Stokes is the Director of Global Health and Nutrition Outreach for Monsanto where he engages with Registered Dietitians and other health professionals on topics pertaining to food, agriculture, and nutrition. Before coming to Monsanto, Milton had a professorship and directed a dietetic internship at the University of Saint Joseph in West Hartford, CT. He also owned a private nutrition counseling practice with offices throughout Connecticut and is a former restaurateur.

Milton was a National Media Spokesperson for the Academy of Nutrition and Dietetics in the New York City media market and a freelance writer for consumer magazines covering food, nutrition, and health. His fourth book was a New York Times best seller, and his latest book, “Launching Your Career in Nutrition and Dietetics”, 2nd edition, is a comprehensive and essential guidebook to help dietetics and nutrition students thrive in the classroom as well as during the internship, and landing that first job.

You can read the full show notes at www.soundbitesrd.com.

054: Is Stress ‘Eating’ You? – Susan Mitchell Dec 13, 2016

“When I was working on my first book I surveyed 1000 people and 2 out of 3 reported they eat due to stress. The reality is, life throws us curve balls and food can become your comforter, your best friend. But food is only a quick fix and ultimately we have to deal with the underlying issues.” – Dr. Susan Mitchell

Dr. Susan Mitchell took her nutrition degree and turned it in to a 20+ year successful small business. By developing leadership and speaking skills, honing media skills, and acquiring business acumen, Susan has worked with some of the top food companies and PR firms. She is the co-author of three books including, Fat is Not Your Fate (Simon & Schuster), Eat to Stay Young (Kensington) and I’d Kill for a Cookie (Penguin). She is also producer and host of the podcast Breaking Down Nutrition: Your Digest for What Works, What Doesn’t (available in both medical professional and consumer versions). Susan is a Fellow of the Academy of Nutrition and Dietetics, the recipient of the 2015 Media Award from the Florida Academy of Nutrition and Dietetics, and earned her PhD from the University of Tennessee.

You can read the full show notes and access the resources at www.soundbitesrd.com.

053: Around the Table – Bonnie Taub-Dix Nov 29, 2016

“Dinner is a great place to share a meal and so much more…I’m all about family and setting an example when I set the table. I teach people how to eat to make themselves feel good – emotionally and physically – and I truly believe that if you raise your kids to enjoy food because of the way it tastes and the way it makes them feel, you’re teaching them a lesson for life that’s more important than most of the subjects they learn in school.” – Bonnie Taub-Dix

Bonnie Taub-Dix is the author of Read It Before You Eat It, a media consultant to global companies and a freelance journalist for US News & World Report, TODAY, Everyday Health, and several other sites. Bonnie makes sense of science and proves that nutritious and delicious can coexist on the same plate at every meal and snack. She believes that food is fun, festive, and for promoting wellness. It’s not about deprivation, punishment or excess. The key is trying to find the balance YOU need for your particular body and lifestyle.

You can read the full show notes and access all the links and resources at www.soundbitesrd.com

052: Do M.O.R.E. with Dinner 4 – Melissa and Sarah Nov 16, 2016

In this episode, Sarah and I discuss the many ways we’ve done “MORE” with dinner since our last episode in June! We also reflect on the past year and how we want to #domorewithdinner in 2017.

Sarah and I have continued doing “MORE” with dinner over the past several months and we finally sit down to review everything and share our successes (and failures) with you. As always, life can get in the way of dinnertime plans, but we are happy to report that we are still doing our weekly meal planning, have tried a few new recipes, had some fun in the kitchen, and even more fun around the dinner table. We hope you enjoy hearing about our learnings and will share back with us how YOU are doing “MORE” with dinner!

You can read the full show notes and access all the links and resources at www.soundbitesrd.com

051: Healthy Kitchen Hacks & MORE – Deanna Segrave-Daly Nov 01, 2016

“True confession: Despite the fact that I’m a registered dietitian, a food blogger and love to cook, my family of 3 isn’t always stellar about eating meals together… even “experts” aren’t perfect so you don’t have to beat yourself up if you think you’re failing in the family meal department. That’s why I love to share tips and tricks that might help YOUR family!” – Deanna Segrave-Daly

Deanna Segrave-Daly is a Philadelphia-based, food-loving dietitian who co-owns Teaspoon Communications, a food–focused nutrition communications group that consults with a variety of health and food organizations. She blogs at Teaspoon of Spice, with her business partner, Serena Ball, sharing healthy recipes, delicious photography, kitchen hacks and even mishaps in the kitchen. Their motto is “two dietitians who love food as much as you do.”

You can read the full show notes and access all the links and resources at www.soundbitesrd.com

050: Family Mealtime Matters – Jill Castle Oct 20, 2016

“Raising healthy kids is one of the hardest jobs of parenthood – from picky eating, childhood obesity, food allergies, sports nutrition, and eating disorders to the endless doubts about what to feed your children.” – Jill Castle

Jill Castle is a registered dietitian and America’s Childhood Nutrition Expert. She is the author of Eat Like a Champion: Performance Nutrition for Your Young Athlete, co-author of Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School, founder of the blog Just the Right Byte, and creator of The Kids Healthy Weight Project, an online nutrition and feeding course for parents.

Mealtime is not about what your kids eat; it’s about being together and HOW you feed them—this has an equal, if not stronger effect on overall eating. Dinner together in a positive setting and atmosphere not only helps kids and teens eat healthier, it may curtail negative behaviors like experimenting with drugs and alcohol and other risk-taking behavior. Communication and connection are the keys!

You can read the full show notes and access all the resources at www.soundbitesrd.com.

049: Happiness, Habits & Health – Gretchen Rubin Oct 04, 2016

“To change our habits, we first have to figure out ourselves…When we change our habits, we change our lives.” – Gretchen Rubin

Gretchen Rubin is the author of several books, including the blockbuster New York Times bestsellers, Better Than Before, The Happiness Project and Happier at Home. She has an enormous readership, both in print and online, and her books have sold more than two million copies worldwide, in more than thirty languages. On her popular weekly podcast Happier with Gretchen Rubin, she discusses good habits and happiness with her sister Elizabeth Craft (who is a person living with Type 1 diabetes).

You can read the full show notes at www.soundbitesrd.com

048: Create Your Recipe for a Nourishing Life – Jen Haugen Sep 20, 2016

“Gardening as a family becomes a place where no one is an expert. Instead, everyone teaches each other, enjoys each other, and works side by side together. Gardening is not only a place to grow vegetables, but it’s also a place to grow closer as a family.” – Jen Haugen’s mom

“Moms are craving simplicity and balance and I believe a family vegetable garden can not only grow healthy food that nourishes our families, but it can also nourish our souls. I learned this while I was a supermarket dietitian with an overloaded schedule and realized I needed to go back to my roots to achieve balance again with my family.” – Jen Haugen

Jen Haugen, RDN, LD is a mom, an award-winning registered dietitian and a certified master gardener. She recently published her first book “The Mom’s Guide to a Nourishing Garden.” Known as the Down To Earth Dietitian, Jen specializes in inspiring moms to create the recipe to a nourishing life through gardening, good food, family, and faith. Her TEDx Talk, “How Moms Can Change the World”, features two simple ideas that can transform a family.

On this episode Jen and I discuss her journey as a mom, dietitian and author, including the book writing process, life coaching and how connecting the dots in your own life can help nourish your soul.

Read the rest of the show notes at www.soundbitesrd.com.

047: Family Meals Month - Susan Borra Sep 06, 2016

Making family meals happen is easier than you think! Supermarkets offer shopper solutions to combat barriers that challenge the goal of having one more family meal per week. Discover how one small change per week can improve your family’s health and happiness.

Susan Borra is a registered dietitian and a nationally recognized expert in nutrition, food and health. Susan has built her career working with national and international organizations representing the food retailing and food processing industries.

As the Chief Health and Wellness Officer at the Food Marketing Institute (FMI), Susan leads the health and wellness initiatives recognizing the unique assets of a grocery store (food, nutrition experts and pharmacy) and food retail’s important role in helping customers lead healthy lives. Susan is also executive director of the FMI Foundation which supports research and education in the areas of food safety, nutrition and health.

You can read the full show notes and access all the resources at www.soundbitesrd.com

046: A Researcher’s Perspective & Passion for Nutrition – Taylor Wallace Aug 23, 2016

It’s not every day you get to hear about nutrition research straight from the expert himself! Dr. Taylor Wallace has a passion for food science and technology that creates a safer, healthier and more nutritious food supply, and a perspective on industry research that may surprise you.

While attending the University of Kentucky, Taylor fell in love with the field of food science and the technology used to create a safer, healthy and more nutritious food supply in a world with a fast-growing population and diminishing natural resources. He became particularly interested in the functional properties of foods, how different foods affect human health, and how specific diet patterns can be used to prevent the onset of chronic disease. He spent the next few years focusing his doctorate research on the health-promoting properties of a group of compounds known as “anthocyanins,” the orange-red to blue-violet colors in many fruits and vegetables.

Today, Taylor focuses much of his professional career on nutrition and lifestyle changes for preventing disease. He’s worked in academic, company, and not-for-profit sectors of the food industry, and currently owns his own scientific consulting firm, the Think Healthy Group, which he uses to continue his research passion, conduct scientific reviews, author books, and communicate the importance of nutrition, food safety, and food technology.

You can read the full show notes and access all the links and resources at www.soundbitesrd.com

045: The Science of Nutrition & The Art of Good Food – Toby Amidor Aug 16, 2016

“Healthy and wholesome can also be delicious! I embrace this philosophy and incorporate science-based principles to deliver up-to-date information and advice.” – Toby Amidor

Toby is the founder of Toby Amidor Nutrition, where she provides nutrition and food safety consulting services for individuals, restaurants and food brands. She is also the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

Toby is a nutrition expert for FoodNetwork.com, and has been writing for their Healthy Eats Blog since it began about 9 years ago. She is also a regular contributor to U.S. News and World Report Eat + Run blog, Shape.com, MensFitness.com and is an adjunct professor at Teachers College, Columbia University. She also has her own “Ask the Expert” column in Today’s Dietitian Magazine.

Toby trained as a clinical dietitian at New York University. Previously, Toby was a consultant on Bobby Deen’s cooking show, “Not My Mama’s Meals.” Through ongoing consulting and faculty positions, she has established herself as one of the top experts in culinary nutrition, food safety, and media.

Read the full show notes here: http://www.soundbitesrd.com/

044: What Are High School Health Teachers Telling Our Kids? – Andrew Milne Aug 02, 2016

Our kids are bombarded every day with health and nutrition information and misinformation in the news. But what are they learning in the classroom? And are they able to digest this information and make their own, well-informed health and nutrition decisions?

Andrew Milne, Illinois’ Health Teacher of the Year 2016, has traveled around the world in his 20 years as a teacher and coach. Originally from England, Andy taught physical education in London for 12 years before immigrating to America in 2008. Since that time he has worked in Special Education, written and taught a health curriculum and now teaches Kinetic Wellness and Health at a high school in the Chicagoland area. Andy received his BA (hon) in Sports & Recreation at Staffordshire University and his PGCE in Physical Education & English at Exeter University, both in England.

Read the full show notes here: http://www.soundbitesrd.com/

043: The Surprising Truth About Sustainable Agriculture – Jack A. Bobo Jul 26, 2016

“The next 35 years are not only the most important 35 years there have ever been in the history of agriculture, they are the most important 35 years there will ever be in the history of agriculture.” – Jack A. Bobo

Jack Bobo is Chief Communications Officer for Intrexon Corporation. Prior to joining Intrexon last year, Jack spent 13 years at the U.S. Department of State working on global food policy. His education includes degrees in biology, chemistry, psychology, environmental science and law.

Jack is an expert in global food policy and spent the last decade trying to figure out how to sustainably feed the world in 2050. In many ways there is nothing we do that has a bigger, more negative impact on the planet than agriculture, but there is also nothing more critical for our daily survival.

You can read the full show notes and access all the resources at www.soundbitesrd.com

042: Kitchen Confidence & Mindful Eating – Sarah-Jane Bedwell Jul 12, 2016

Preparing your own meals can help you be more mindful and appreciative of food and how it nourishes your body and spirit.

Sarah-Jane Bedwell is a Nashville-based registered dietitian and the host of Cooking with Sarah-Jane video series, a consultant to the food and beverage industry, and frequently appears in the media sharing evidenced-based information on food and nutrition.

Sarah-Jane’s mission is to help people achieve a higher quality of life through food and nutrition. She is the official food and nutrition blogger for SELF Magazine, has appeared on all the major Nashville news station affiliate channels, and several times nationally on NBC’s TODAY Show.

You can read the full show notes and access all the resources at www.soundbitesrd.com

041: Protein Powered Breakfasts – Lauren Harris-Pincus Jul 05, 2016

Today’s episode is about my progress with the 30 Day Protein Challenge and solutions for getting more protein at breakfast.

Lauren Harris-Pincus is a registered dietitian nutritionist and the owner of Nutrition Starring YOU. She’s a nutrition communications specialist and also has a private practice where she specializes in weight loss. Lauren grew up as an overweight child and draws on that experience, in addition to her degree in nutrition and years of counseling clients on weight management strategies, in her daily work as a nutrition communicator and educator. She develops recipes that not only taste great, but are calorie-controlled and pack a lot of nutritional power, and has a particular talent for creating breakfast recipes that are protein-rich because she knows that helps control hunger and support weight management efforts.

In this episode, Lauren helps Melissa with her 30 Day Protein Challenge with a focus on breakfast solutions. They also discuss various aspects of weight management including exercise, getting on the scale and having a healthy mindset.

You can read the full show notes and access all the resources at www.soundbitesrd.com.

040: The Truth About Dairy – Carla Wardin Jun 28, 2016

Today’s episode is about hormones and antibiotics in dairy.

Carla Wardin and her husband Kris are dairy farmers in St. Johns, Michigan, where they milk 400 cows and raise corn and alfalfa to feed them. Carla is also an agriculture representative for U.S. Farmers and Ranchers Alliance, which is a position that puts her in touch with consumers who have questions about how their food is produced. Carla has a master’s degree from MSU in English Literature and worked in corporate jobs and as an adjunct professor before deciding to become a dairy farmer nine years ago.

In this episode, Carla discusses the most common questions she gets about hormones and antibiotics in milk and shares information about dairy farming practices, including her own experiences on her Michigan dairy farm.

You can read the full show notes and access all the resources at www.soundbitesrd.com

039: Protein & Exercise: Partners in Successful Aging – Stuart Phillips Jun 14, 2016

Today’s episode is about the importance of high-quality protein and exercise in healthy aging – preventing the loss of muscle associated with aging and therefore health-related adverse events.

In this episode, Dr. Phillips shares important information about how we can and should slow the aging process through diet and exercise. By exercising and consuming the right kind and amount of protein at the right time we can support muscle maintenance as we age which means we can reduce the risk of disease and death. Dr. Phillips discusses the types and amounts of protein, the most important amino acid for your muscles, and myths about protein consumption.

You can read the full show notes and access all the resources at www.soundbitesrd.com.

038: Do M.O.R.E. with Dinner 3 – Melissa and Sarah Jun 07, 2016

Today’s episode is about Do MORE with Dinner! This is the third episode in this series – my daughter Sarah and I are dishing about how we’ve been doing more with dinner, especially our recent experience with a meal delivery service and also about our upcoming summer plans!

In this episode, Sarah and I had a lot to catch up on since our last #domorewithdinner podcast. We really enjoyed trying out a local meal delivery service. We also talked about the ways we boost the nutrition in our meals and how we’re looking forward to doing our farmer’s market produce donation pickups again this summer for our local food pantry. You won't want to miss all the special things we have in store for you! We can't wait to hear how you are doing more with dinner!

You can read the full show notes and access all the resources at www.soundbitesrd.com

037: A Fair & Balanced Take on GMOs – Greg Jaffe May 31, 2016

Today’s episode is about genetically engineered crops – their prevalence, safety, and regulation. What foods contain GMOs? Are they safe? Should they be labeled?

Gregory Jaffe is the Biotechnology Project Director at the Center for Science in the Public Interest. CSPI is a non-profit consumer organization that concentrates on food and nutrition issues. They publish Nutrition Action Healthletter, which helps consumers understand the relationship between food, nutrition, and healthy eating. Greg has been at CSPI for almost 15 years. He has an undergraduate degree in biology and a law degree. He has been following issues around biotechnology on and off for more than thirty years.

In this episode, Greg answers common questions about GMOs with the most fair and balanced approach I’ve ever heard. With a background in biotech and law, he understands the complex nature of the topic and shares important insights and resources.

You can read the full show notes and all the resources at www.soundbitesrd.com

036: Clean Eating – Michelle Dudash May 17, 2016

Today’s episode is about how eating healthy doesn’t have to take a lot of time, work, or money. But it will transform how you look and feel.

Michelle Dudash is a registered dietitian and Cordon Bleu-certified chef who has run her culinary nutrition consultancy Chef Dudash Nutrition for 11 years, working with food companies and media. On the consumer side, she is a cookbook author and creator of her new online meal planning program Clean Eating Cooking School: Monthly Meal Plans Made Simple.

You can read the full show notes at www.soundbitesrd.com.

035: Arsenic & Rice - Dr. Claire Chehrazi May 03, 2016

Today’s episode is about arsenic, rice, and food safety –everything you need to know from a pediatrician and a mom.

Arsenic in rice sounds about as scary as it can get when it comes to something in your food that you’re not too keen on eating. The U.S. Food and Drug Administration recently released their risk assessment on arsenic levels in rice products, so I talked to Dr.Claire Chehrazi, pediatrician, to find out more about what this means for our food and our families.

You can read the full show notes at www.soundbitesrd.com.

034: Treat Health More Like Wealth – Dr. David Katz Apr 19, 2016

Today’s episode is about finding common ground in nutrition and connecting what we know with what we do.

Dr. David Katz is a well-recognized and regarded thought leader in nutrition, chronic disease prevention, weight management and integrative medicine. He is the founding director of Yale University’s Prevention Research Center and a clinical instructor at the Yale School of Medicine. He is the Editor-in-Chief of the journal Childhood Obesity, President of the American College of Lifestyle Medicine, and medical director for the Integrative Medicine Center at Griffin Hospital in Derby, CT.

You can read the full show notes at www.soundbitesrd.com.

033: The Family Dinner Project – Lynn Barendsen Apr 05, 2016

Today’s episode is about The Family Dinner Project – a growing movement of food, fun and conversation about things that matter. FDP is a nonprofit organization based at Harvard University.

You can read the full show notes at www.soundbitesrd.com

032: Peruvian Superfoods Reboot - Manuel Villacorta Mar 22, 2016

Manuel Villacorta MS, RD, is a registered dietitian and author of three books: Whole Body Reboot: The Peruvian Superfoods Diet, Peruvian Power Foods, and Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger and Keep the Weight Off for Good. Born and raised in Peru, Manuel is the owner of a San Francisco-based private practice, MV Nutrition. He's a former media spokesperson for the Academy of Nutrition and Dietetics and regularly appears on TV and radio, blogs for The Huffington Post and is quoted in articles published in print and online.

You can read the full show notes at www.soundbitesrd.com.

031: Do M.O.R.E. with Dinner #2 – Ideas & Inspiration for Meals/Recipes with Melissa and Sarah Mar 08, 2016

Today’s episode is about Do MORE with Dinner! This is the second episode in this series – my daughter Sarah and I are dishing about where we get our meal and recipe ideas & inspiration!

Although Do MORE with Dinner is about so much more than recipes, Sarah and I thought it would be good to focus this episode on that and then we can move on to other aspects in future episodes. So today we talked about some of our favorite sources for meal and recipe inspiration including my “ginormous” binder, Pinterest and some of our favorite cookbooks.

If you are looking for ways to be healthier and happier, want to provide nutritious and delicious meals for your family, or want to enjoy your family time more, you might be interested in my “do more with dinner” idea.

For more information and the show notes visit www.SoundBitesRD.com

030: Today's Dietitian Shares Top Trends for 2016 - Sharon Palmer Feb 23, 2016

Sharon Palmer, RDN, is a registered dietitian, food and nutrition blogger, writer, editor and author, and plant-based nutrition expert. As a registered dietitian with 16 years of health care experience, she channels her nutrition experience into writing features covering health, wellness, nutrition, and cuisine. She is a passionate writer about food and environmental issues, and has published a number of features on plant-based diets, hunger, agriculture, local and organic foods, eco-friendly culinary practices, sustainability, food safety, and food security.

Sharon is here today to give us some insight into the top nutrition trends for 2016, and you might be surprised at what's on the horizon! To see all the show notes and access the resources mentioned, click here.

029: Do M.O.R.E. with Dinner – Melissa and Sarah Feb 04, 2016

Are you looking for ways to be healthier and happier? Do you want to provide nutritious and delicious meals for your family? Do you want to enjoy your family time more? Then maybe you’ll be interested in my “do more with dinner” idea. This is NOT about “doing” more – it’s about getting more, having more, enjoying more. It’s about family time and food – eating, cooking, shopping, etc.

I sat down with my daughter, Sarah, the other day to talk about how we’ve been doing more with dinner the past few months and some of the ways we will do more in the coming year. This is the first of many episodes where I’ll be chatting with Sarah as well as experts like dietitians and psychologists to share ideas and inspiration.

For more information and the show notes click here.

028: The Art & Science of Cooking – Jamila Rene Feb 02, 2016

Today’s episode is about how to have your cake and eat it, too! In other words….modifying recipes for less sugar and fat, and more protein.

Jamila Rene is a Registered Dietitian and founder of No Nonsense Nutritionist. She is a food product developer and also a personal trainer in training. She has a “no nonsense” approach to healthy living: “nutrition and wellness is not black and white, good or bad. It’s all about finding what’s right for YOU.” With a degree in Food Science, Jamila is an expert at “experimenting” in the kitchen and loves to “play” with food to create recipes that are better for you.

To read the full show notes and get more information, click here.

027: Reboot Your Energy! - Dr. Jo Jan 12, 2016

Today my guest is Dr. Jo Lichten. Dr. Jo is a PhD nutritionist and registered dietitian. She has presented more than 1000 programs at conferences and is the author of 5 books including REBOOT – how to power up your energy, focus, and productivity.

You can read the full show notes here.

026: The Vitamin Solution: Dr. Arielle Levitan & Dr. Romy Block Jan 05, 2016

Today’s episode is all about vitamins - the confusion about getting them from food vs. supplements, what to take and how much. Vitamins are a confusing topic and vitamin deficiencies can have a significant impact on our health and how we feel. In the book, The Vitamin Solution, doctors Levitan and Block cut through conflicting data about vitamins and minerals and provide a concise, medically-sound approach to supplement use. They explain which supplements can be helpful, which can be harmful, and which are altogether unnecessary. They explore health conditions and symptoms, including diabetes, hair loss, fatigue, hot flashes, and more; and address preventive care, providing perspective on topics such as screening tests.

You can read the full show notes here.

025: Both Sides of the Plate - Kirsten & Blake Angell Dec 22, 2015

Today my guests are Kirsten and Blake Angell. Kirsten is is a registered dietitian and certified diabetes educator, and the owner of Link 4 Nutrition/Link for Diabetes, and Blake is a cattle rancher and partner in Lundgren Angus Ranch, Kirsten's family owned registered Angus operation located in western Kansas. For the show notes and all the resources, click here.

024: Transformational Weight Loss: What You REALLY Need to Know About Exercise - James O. Hill Dec 08, 2015

Today’s episode focuses on "transformational" weight loss and the important, yet different, roles of diet and exercise in weight management.

Today my guest is James O. Hill, Ph.D., the founding Executive Director of the Anschutz Health and Wellness Center at the University of Colorado Anschutz Medical Campus. One of America's foremost experts in weight management, he has spent over 25 years researching the causes of weight gain, adiposity, and obesity and how to prevent or treat these problems. He leads over 100 researchers studying obesity, has published over 500 scientific articles and lectures widely about weight management. He is a key developer of the America on the Move program and is well known as a co-founder of the National Weight Control Registry, which follows over 6000 people who have lost weight and kept it off permanently.Dr. Hill's work strives to give people, in simple terms, the basics of weight management and show how you can make simple changes in your lifestyle that dramatically change your body weight.

You can read the full show notes here.

023: No Nonsense Nutrition - Interview with Jamila Rene Nov 23, 2015

Welcome to my Sound Bites podcast where we delve into the science, psychology and strategies behind good food and nutrition.Today’s episode focuses on a 'no nonsense' approach to healthy living!

Jamila Rene is a Registered Dietitian and founder of No Nonsense Nutritionist. She is a food product developer and also a personal trainer in training. she has a no nonsense approach to healthy living: "nutrition and wellness is not black and white, good or bad. It's all about finding what's right for YOU."

Jamila's story begins as an overweight child and continues through severe eating disorder treatment as a teen. As she continued her journey toward health she became a dietitian, food scientist and fitness enthusiast. Her goal is to empower others to take control of their own lives and get to where they want to be in life to be healthier and happier.

You can read the full show notes with all the resources here.

022: The Food Sommelier - Interview with Annette Hottenstein Nov 11, 2015

Welcome to my Sound Bites podcast where we delve into the science, psychology and strategies behind good food and nutrition.Today’s episode focuses on savoring healthy foods as if they were a fine wine. Can broccoli be as sexy as champagne? Let's find out!

Annette Hottenstein is a Registered Dietitian and Professional Taste Tester (aka Sensory Science) with 15 years’ experience working for companies such as Pepsico and McCormick spices. She has traveled the world conducting taste tests on foods such as chips, soft drinks, breakfast pastries, and restaurant entrees. Three years ago she left her job in corporate R&D to transform herself into the Food Sommelier. Her goal is to help people discover the taste of good health through the appreciation of healthy foods such as whole grains, fruits and vegetables. In addition to healthy foods, Annette has a legendary sweet tooth and is known to indulge in homemade baked goods and just about anything containing chocolate. Her secret to eating these types of foods is that LESS is MORE if you know how to appreciate them.

You can view the full show notes here.

021: Portion Perfection- Interview with Amanda Clark Oct 28, 2015

Welcome to my Sound Bites podcast where we delve into the science, psychology and strategies behind good food and nutrition.Today’s episode focuses on HOW you can still enjoy the foods you love by choosing the right portion sizes, and shares a new tool to help you do just that.

Amanda Clark is an award winning Australian Dietitian with over 25 years experience. Her mantra is to deliver clear, concise and realistic advice about food and nutrition. She is the author and creator of Portion Perfection which helps people visualize how much to eat for weight control.

You can get more information here.

020: REBEL Against Diets - Interview with Kait Fortunato Oct 14, 2015

Welcome to my Sound Bites podcast where we delve into the science, psychology and strategies behind good food and nutrition.Today’s episode focuses on why diets don't work and why breaking free from diet prison is a better approach.

Don't let food get in the way of what matters!Today my guest is Kait Fortunato, a registered dietitian in private practice in the DC Metro Area. She is also an author of 2 workbooks and a national speaker on REBELLING Against Diets. As a REBEL Dietitian, Kait encourages people to rebel against dieting and stop allowing the media to dictate our happiness. She shows clients that diets don't work - 95% of people will regain the weight in 2-5 years. Kait wants you to eat what you love and still be able to focus on your health and nutrition goals - allowing for flexibility with food and embracing a positive body image.

To get the full show notes, click here.

019: Food Colors & Hyperactivity: Interview with Keith Ayoob Sep 30, 2015

Welcome to my Sound Bites podcast where we delve into the science, psychology and strategies behind good food and nutrition.Today’s episode focuses on food colors, hyperactivity and child nutrition.

Today my guest is Dr. Keith Ayoob, an Associate Clinical Professor at the Albert Einstein College of Medicine in New York City where he has maintained a clinical practice for over 25 years, specializing in obesity, child nutrition, and family dynamics.

See the full episode show notes here.

018: Diets Don't Work! - Interview with Keri Gans Sep 16, 2015

Welcome to my Sound Bites podcast where we delve into the science, psychology and strategies behind good food and nutrition. Today my guest is Keri Gans, a registered dietitian nutritionist, media personality, speaker, spokesperson and writer. She is also the author of The Small Change Diet and a member of the advisory board for Shape Magazine and resides in NYC.

Today’s episode focuses on why diets don't work - and what DOES.

For more information and show notes visit www.SoundBitesRD.com

017: A Historian's Take on Food and Food Politics - Interview with Rachel Laudan Sep 02, 2015

On this episode we discuss using the past to understand the present. How can we make eating part of a well-lived life, a daily pleasure that neither scares us nor takes an inordinate amount of time and money. And of course how to extend that to the whole world.

Today’s guest is Rachel Laudan, author of the prize-winning global food history, Cuisine and Empire: Cooking in World History. For many years she was a history professor in various American research universities, specializing in history of science and technology. She has been interested in food all her life from an upbringing on a dairy and wheat farm in England to cooking and dining on five different continents.

For more information and show notes visit www.SoundBitesRD.com/blog

016: Food, Farming, Flavor & Fun: Interview with Amy Myrdal Miller Aug 19, 2015

Today’s episode focuses on the enjoyment of food, increasing culinary confidence, and the often misunderstood business of farming.

My guest is Amy Myrdal Miller. Amy is the founder and president of Farmer's Daughter Consulting. Amy is a registered dietitian nutritionist and farmer's daughter from North Dakota who focuses her work on food, farming, flavor and fun.

For more information and show notes, visit www.SoundBitesRD.com.

015: Jennie Schmidt - The Life of a Farmer Dietitian Aug 04, 2015

Welcome to the Sound Bites podcast where we delve into the science, the psychology and the strategies behind good food and nutrition.

Today my guest is Jennie Schmidt. It's not every day that you meet a farmer, and even less often that you meet a farmer who is also a dietitian! From her unique perspective and this intersection of two distinct areas of knowledge and skill, Jennie has experience in both the nutritional value of food and in food production itself.

On this episode we discuss simple steps you can take to eat well, reduce stress and improve your health.

For more information and show notes visit www.SoundBitesRD.com/blog.

014: The Best Kept Diet Secret: Interview with Rosanne Rust Jul 22, 2015

In this episode we discuss delicious food and recipes based on the best kept diet secret, the DASH Diet. Author Rosanne Rust shares how you can stop hypertension and lower cholesterol without medication. Rosanne is a registered dietitian, freelance writer and author, and nutrition communications consultant. She’s authored 5 books in the “For Dummies®” series.

For more information and show notes visit www.SoundBitesRD.com/blog

13: Meal Makeover Moms - Interview with Janice Newell Bissex and Liz Weiss Jul 08, 2015

Today my guests are Janice Newell Bissex and Liz Weiss - registered dietitians and The Meal Makeover Moms. As two of the nation’s top experts on family nutrition, they’re on a mission to help busy families eat better.

Janice and Liz are the authors of 2 wonderful books. Their books highlight their simple food philosophy that kids-–even picky ones—will eat nutritious food without complaint as long as it looks and tastes great. For more information and show notes visit www.SoundBitesRD.com.

012: What It Really Takes to Lose Weight and Keep It Off Jun 24, 2015

In today's episode we discuss what it really takes to lose weight and keep it off.

Today my guest is Lauren Harris-Pincus is the owner of Nutrition Starring YOU.com, she’s a nutrition communications specialist and also has a private practice where she specialized in weight loss. In addition to being a registered dietitian nutritionist, Lauren grew up as an obese child from about the age of 4 years old through high school. Contrary to what you might think, Lauren did not grow up eating "junk" and her family members were all "normal" weight. Listen to her story, her insight and her wisdom when it comes to losing weight and keeping it off!

For more information and show notes visit www.SoundBitesRD.com/blog

011: The Overworked Person's Guide to Better Nutrition: Interview with Jill Weisenberger Jun 15, 2015

On this episode we discuss simple steps you can take to eat well, reduce stress, and improve your healththe health and nutrition.

Today's guest is Jill Weisenberger, a dietitian and diabetes educator and the author of three books including The Overworked Person's Guide to Better Nutrition. Jill's expertise lies in diabetes management, weight management, heart health, disease prevention and general wellness. She specializes in helping people make meaningful changes in their diet and lifestyles by translating the science of nutrition and healthcare into actionable changes.

For more information and show notes visit www.SoundBitesRD.com/blog

010: Protein Challenge: Wrapping Up & What's Next? Jun 03, 2015

I'm doing a 30 Day Protein Challenge with my Protein Partner (and healthy food blogger) Heather Shugarman, and I'm inviting you to join us! You can sign up at any time.In this episode we are wrapping up the 30 day challenge and discussing what we've learned, more cool resources for you, and how the next 30 days might look for each of us, and for you! We invite you to join in the social media discussion by using #ProteinChallenge.For show notes, tips & resources, visit www.SoundBitesRD.com.

009: Dining Dilemmas: Interview with Hope Warshaw May 31, 2015

On this episode we discuss the health and nutrition pitfalls of restaurant eating and some specific tips, tactics and tricks people can use to continue to enjoy restaurant meals while also eating healthfully.

Today's guest is Hope Warshaw, a dietitian and diabetes educator and the author of the newly released "Eat Out Eat Well - The Guide to Eating Healthy in Any Restaurant.” Hope’s career spans more than 35 years and ranges from work as a spokesperson, corporate consultant, freelance writer and book author. She’s particularly well-known for her expertise in diabetes nutrition management and healthy restaurant eating.

For more information and show notes visit www.SoundBitesRD.com/blog

008: Science Babe Speaks: Interview with Yvette d'Entremont May 13, 2015

Today's guest is Science Babe AKA Yvette d'Entremont, an analytical chemist with a background in forensics and toxicology. She runs a blog dedicated to debunking pseudosceince that tends to proliferate in the blogosphere, and her recent post (The Food Babe Blogger is Full of Sh*t) went viral.

In this episode we discuss how Science Babe came to be and why she's focusing her work on clearing up misinformation about science, food and nutrition.

For more information and show notes visit www.SoundBitesRD.com/blog

007: Protein Challenge: Snacks & Traveling May 05, 2015

I'm doing a 30 Day Protein Challenge with my Protein Partner (and healthy food blogger) Heather Shugarman, and I'm inviting you to join us! You can sign up at any time.In this episode we discuss what we've learned so far with a focus on snacking and eating on the go. We invite you to join in the social media discussion by using #ProteinChallenge.For show notes, tips & resources, visit www.SoundBitesRD.com.

006: Risk Bites: Interview with Andrew Maynard Apr 29, 2015

Today's guest is Andrew Maynard, creator of the creatively fun and informational Risk Bites YouTube Channel and Professor of Environmental Health Sciences in the University of Michigan School of Public Health where he directs the University of Michigan Risk Science Center.

In this episode we discuss how and why people make decisions and choices about health-related behaviors.

For more information and show notes visit www.SoundBitesRD.com/blog

005: Protein Challenge: Protein Partners Melissa & Heather Apr 21, 2015

I'm doing a 30 Day Protein Challenge with my Protein Partner and I'm inviting you to join us! You can sign up at any time. Do you know how much protein you’re getting day-to-day? Do you know if it is enough to support healthy muscle maintenance and to prevent age-related muscle loss? Are you like most people who tend to have a “skewed” intake of protein throughout the day – in other words, not much at breakfast and most of it at dinnertime? Do you know what foods in your diet are providing protein, how much they provide, and which sources are considered high quality protein? You'll discover the answers to these questions and more if you join us on this challenge.

In this episode, my protein partner (and healthy food blogger) Heather Shugarman and I discuss what we've learned so far and share tips for getting started and ideas to boost protein at breakfast. We invite you to join in and share your experiences via social media by using the #ProteinChallenge.

For show notes, tips & resources, visit www.SoundBitesRD.com.

004: Finding the Truth in the Rubble of Failed Theories of Heart Disease - Interview with Jim Painter Apr 15, 2015

Today's guest is Dr. Jim Painter, a PhD and registered dietitian at Eastern Illinois University. He has more than 100 peer reviewed publications and presentations (all around the world) and currently focuses his studies on mindless eating and stealthy calorie intake control.

In this episode we discuss why reducing total fat is almost always harmful, why reducing dietary cholesterol is irrelevant, and why reducing saturated fat can be harmful if it is replaced with refined carbohydrates.

For more information and show notes visit www.SoundBitesRD.com/blog

003: Plant-Powered for Life - Interview with Sharon Palmer Apr 08, 2015

Today my guest is Sharon Palmer, The Plant-Powered Dietitian, award-winning author of Plant-Powered for Life, The Plant-Powered Diet, and the Plant-Powered Blog, and editor of Environmental Nutrition.

Why "plant-powered"? Because Sharon's expertise is not just in vegetarian and vegan diets, but in helping people transition to a more plant-based diet no matter what their eating style.

I think Sharon's approach is GENIUS because it speaks to everyone, even meat lovers like me! There is literally something for everyone is Sharon's tips and takeaways, not to mention her delicious recipes.

On this episode we discuss why and how you can benefit from plant-based diets, how great they taste, and how you can start making room on your plate today for more plant foods.

For more information and show notes visit www.SoundBitesRD.com/blog

002: MIndless Eating: Willpower vs Environment - Interview with Brian Wansink Apr 02, 2015

Welcome to my Sound Bites podcast where we delve into the science, psychology and strategies behind good food and nutrition. Today my guest is Brian Wansink, PhD author of Slim by Design and Mindless Eating and Director of the Cornell University Food & Brand Lab.Did you know we make over 200 food decisions every day? We are ALL mindless eaters. Maybe you're familiar with Dr. Wansink's food lab experiments like the endless soup bowl, or the movie theatre popcorn, or the many other fun research studies he's done to examine why and how we all make food decisions. Willpower doesn't work! It's easier to change your environment than to change your mind! On this episode we discuss: 1. The way our homes, schools, restaurants, workplaces, and grocery stores are set up predictably lead us to pick up cookies rather than apples. But just as they’ve evolved to make us overeat, we can easily redesign them to make us slim. 2. To slim down via willpower is hard. Slim by Design is easy! Use the resources available and make this a movement! 3. For every place we purchase or prepare food – homes and schools, restaurants and grocery stores – there are slim by design solutions.Check out the show notes at www.SoundBitesRD.com/blog

001: The Power of Protein - Interview with Doug Paddon-Jones Apr 01, 2015

Welcome to my Sound Bites podcast where we delve into the science, psychology and strategies behind good food and nutrition. Today’s topic is PROTEIN in our diets and it’s relationship to muscles, metabolism, aging and more.

I’m fascinated by the emerging research on this topic for many reasons. First, we’re always hearing about the other macronutrients: carbohydrates/grains and fat (especially saturated fat) – it seems like we hardly ever hear about protein or give it much thought. However, what we DO tend to hear about protein is kind of dismissive: i.e. American’s get enough protein so why talk about it?! But I've seen some compelling research and I want to know: Are we REALLY getting enough protein? Are we paying enough attention to protein in our diets? Do we need a reality check when it comes to some of the assumptions we hear and perpetuate in the media?

Today my guest is Dr. Doug Paddon-Jones, Professor of Nutrition and Metabolism at the University of Texas Medical Branch in Galveston, TX. He currently serves as Director of the Nutrition and Metabolism Laboratory in the School of Health Professions. Research in his lab focuses on the regulation of muscle mass and function in healthy and clinical populations. Recent studies have examined topics including exercise, nutrition, the sarcopenia of aging and the physiology of physical inactivity.

000: Welcome to the Sound Bites Podcast Mar 31, 2015

Welcome to the Sound Bites podcast! I’m your host Melissa Joy Dobbins. In this podcast I delve into the science, psychology and strategies behind good food and nutrition by interviewing food and nutrition experts such as researchers, authors, academics, dietitians, and more!

I’m doing this podcast to share important information about new research, new books, and new perspectives that don’t get enough air time in the media (or are sensationalized and oversimplified in the media). Some of my favorite topics and areas of expertise are diabetes, weight management, family nutrition, protein, agriculture, and food safety and technology. I’ve been a registered dietitian nutritionist for more than 20 years, and I have spent my entire career helping people enjoy their food with health in mind. I’m known as ‘The Guilt-Free RD’ – “because food shouldn’t make you feel bad!” I want you to be informed and unafraid – that means getting credible information and making your own well-informed nutrition and health decisions based on facts, not FEAR.

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