Sound Bites A Nutrition Podcast

Latest Episodes:

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

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