Sound Bites A Nutrition Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

For more information and resources visit: https://bit.ly/35IoFBh

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

"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

Show notes

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

Show notes

"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

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