30 Second Bytes with Dietitian Cindy

Resources: Podcast: How to read a food label Serving Size vs. Portion Size Create your plate 23 Easy Plate Method Dinners    

Is your New Year’s resolution to shed pounds and eat healthier? Make these goals attainable, and transform your resolutions into realistic changes you can measure. Break big goals into smaller, more specific goals, like “I want to lose ten pounds in four months.” Evaluate your progress every week or two and remember to remain patient; Success doesn’t happen overnight! Resources: www.EatRight.org How to write a goal Recipes Motivation Healthy Huggins Grocery List 7 top weight loss resources Dietitian Cindy's New Year Tips Follow on Instagram for more food and nutrition motivation!

Make friends with all carbs but become besties with the nutrient-rich carbs below.  Carbs=fuel (energy) We need a variety at each meal in smaller portions. It is recommended you eat a meal every 4-5 hours to replenish energy! Whole grains (cereal, bread, pasta) Beans and Legumes Low-fat Milk Whole Fresh Fruit Non-Starchy Vegetables Good resources to learn more about carbohydrates: www.Eatright.org https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/types-of-carbohydrates.html?loc=ff-slabnav

Epi 46 Show Notes I'm talking my pregnancy and gender reveal! Upcoming shows will cover my pregnancy story and pregnancy health. Follow the conversation on instagram and/or follow #DietitianCindy   Thanks for listening and please don't forget to subscribe.

Dietitian Cindy's Show Notes Per SUDIA press release, To learn more about osteoporosis prevention and the "Bone-gevity: Bones Built to Last" campaign, visit http://southeastdairy.org/bone-health/ and follow the conversation using #bonegevity and #bonehealth. Additional Resources for your reading pleasure: National Osteoporosis Foundation: https://www.nof.org/ SUDIA: http://southeastdairy.org/   Follow on Instagram for more tips throughout the month of May.  

Podcast Epi # 44 "Tips for Eating Disorder Recovery" Guest Host: Kaleigh Kessler, RD, LD   Transcript: Hi my name is Kaleigh and I’m a dietitian specializing in eating disorder recovery because years ago I suffered with an eating disorder. Today I’m going to share tips with you that I learned during my own recovery. First, remember that you must forgive yourself for any damage you’ve done to your body. Know that you are worthy of life and love. Food is food. Food has an appropriate place in your life because eating is a part of your day. However, it is not the center of your day. Separate your life from the food you eat. Base your health on how you feel, not on how you look. Do not feel guilty for eating what you want, knowing that no food is inherently good or bad. When you are craving salty foods such as chips, your body may be low on sodium so don’t feel bad for eating them. Know that no one food is off limits and you can eat what you want without a need for compensation. Just because you had a piece of cake last night does not mean you cannot have a cookie today. Do not base your morality on the foods you eat, or how often you exercise. You are not good for eating a salad, just like you are not bad for eating pizza. Lastly, choose recovery every single day. Actively engage in recovery by always saying no to your eating disorder voices, and saying yes to the exact opposite of what your eating disorder is telling you.  This has been beyond the byte with RecoveryRD, Kaleigh.   For more information, visit www.therecoveryrd.com Instagram: www.instagram.com/@recovery_rd Facebook Page: www.facebook.com/RecoveryRD Email: kaleighkessler2@gmail.com   Additional resources: http://nedawareness.org/  Music: Broke for Free, Something Elated Link http://freemusicarchive.org/search/?quicksearch=broke+for+something

Episode # 43: Salt and Sodium | February is National Heart Month Check ingredients list to avoid sneaky sodium. Sodium can be labeled as any of the following: Disodium guanylate (GMP) Disodium inosinate (IMP) Fleur de sel Himalayan pink salt Kosher salt Monosodium glutamate (MSG) Rock salt Salt Sea salt Sodium bicarbonate Sodium nitrate Sodium citrate Sodium chloride Sodium diacetate Sodium erythorbate Sodium glutamate Sodium lactate Sodium lauryl Sulfate Sodium metabisulfite Sodium phosphate Trisodium phosphate Resource:  American Heart Association. 2017. Break Up With Salt. Link

Episode 42: Heart Month References: American Heart Association Additional Resources: Blog: www.NewlywedNutrition.com Find links to educational resources for consumers and professionals from CDC and Million Hearts®. Check back here throughout February for more information on heart disease prevention, including a CDC Feature Article and quiz. Heart Disease Fact Sheet Know the Signs and Symptoms of a Heart Attack Preventing Heart Disease: Healthy Living Habits How much physical activity do adults need? Million Hearts® Healthy Eating & Lifestyle Resource Center: Browse hundreds of heart-healthy recipes, 28-day meal plans, and lifestyle articles. How Old Is Your Heart. Learn Your Heart Age! (Video) : How can our hearts be older than we are? Learn more about your heart age.   Follow along on Instagram!

January 26, 2017 in Mindful Eating Day learn more here. Mindful practices: Approach eating with your health in mind Plan meals ahead of time Sit at the table when eating Before eating take a moment to look over your plate. Notice the color and the smells. When eating slow down and actually let yourself feel the texture and enjoy the taste.  Slow down....no really SLOW DOWN Try this exercise: Next time you have a meal or a snack choose 1 item on your plate to answer the following questions. What color is the food? How does it smell? Describe the first bite (i.e. is it hot, spicy, juicy, slimy)? Count how many times you chew the first bite. If you can, try this exercise with someone else so you can talk out your answers.

Episode 40 Show Notes Resources for your reading pleasure: Crank up your Metabolism with Weight lifting Crank up your Metabolism by Eating   Healthy Huggins Grocery List Recipes Shedding for the Wedding   Blog: Newlywed Nutrition

Sleep is essential for good health!  Resources: The National Sleep Foundation (NSF) 

Did you know...Increasing water consumption could eliminate 68 to 205 calories per day. This could result in 7 to 21 lbs weight loss over one year.  Water recommendations: Crank up your Metabolism with Food! Resources: Plain Water Consumption in relation to energy intake & diet quality among US adults, 2005-2015 http://www.health.harvard.edu/blog/big-benefits-plain-water-201605269675 http://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking http://www.medscape.com/viewarticle/870503

Fiber is your friend! The average American does not get enough fiber. Getting adequate fiber in your diet helps with Weight Management Blood Sugar Control  Heart Disease Fiber can aid in decreasing risk for  Diabetes Increased Risk for Diabetes Heart Disease Overweight/Obesity Resources for your reading pleasure: Fiber Calculator Fiber-Rich Foods List High Fiber Nutrition Therapy Websites: The National Fiber Council  American Heart Association  

Frightening Food Facts   We have covered cockroach milk and added sugars now let’s jump into my soapbox, food labels. Stop getting pulled into the health halo and start looking closely at the nutrition facts labels on the back of food products. Why? Because the front of the container LIES all day long!     “Free” doesn’t mean free when it comes to our food. Nutrients per Serving Free Low Reduced/Less Light (Lite) Calories Less than 5 calories 40 calories or less At last 25% fewer calories At least 1/3 fewer calories Fat Less than 0.5 gm fat 3 gm or less fat At least 25% less fat At least 50% less fat Saturated Fat Less than 0.5 gm saturated fat 1 gm or less saturated fat and no more than 15% of calories from saturated fat At least 25% less saturated fat Not used Cholesterol Less than 2 mg cholesterol and 2 gm or less saturated fat 20 mg or less cholesterol and 2 gm or less saturated fat At least 25% less cholesterol and 2 gm or less saturated fat Not used Sodium Less than 5 mg sodium 140 mg or less sodium At least 25% less sodium At least 50% less sodium Sugar Less than 1.2 gm sugars Not a legal claim At least 25% less sugar Not used                                            Photo Source: http://www.pamcookingspray.com/products/original   Sources: https://www.bestfoodfacts.org/deciphering-food-label-clues/ http://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm2006860.htm http://www.fda.gov/downloads/food/newsevents/workshopsmeetingsconferences/ucm403517.pdf http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/SimpleCookingwithHeart/Using-Food-Labels-As-A-Shopping-Guide_UCM_430119_Article.jsp#.WBf9MNUrKpo http://www.esha.com/labeling-compliance/nutrition-facts-label-industry-resources/ http://www.crisco.com/products/all-vegetable-shortening-17-315    

Thank you all for listening. I hope you have a safe and happy halloween! dietitiancindy.com  

Welcome to Episode Number 34! Frightening Food Fact of the week: Added Sugars. Resources for your reading pleasure: Choose My Plate Heart Association Health.Gov Follow along on Instagram to see how I cut back on added sugars. 

Through the end of October I'll be talking "Frightening Food Facts" so don't forget to subscribe. Thank you for listening.  You read that right. Cockroach milk could be inline to take the Superfood crown. Resources for your reading pleasure below!  --- Sources: Ramaswamy et al - Structure of a heterogeneous, glycosylated, lipid-bound, in vivo-grown protein crystal at atomic resolution from the viviparous cockroach Diploptera punctata - the journal of the International Union of Crystallography, July 2016 http://naturalsociety.com/cockroach-milk-could-be-the-next-superfood-8423/ http://www.foxnews.com/health/2016/09/14/is-cockroach-milk-new-superfood.html

Welcome to the show notes! I have added some salt and sodium resources for your reading pleasure. Thanks for listening. My Blog: An Update on Sodium Recommendations American Heart Association  Heart Humor cartoons Change your salty ways in 21 days! Heart Mark Check- learn how to navigate the grocery store to find reduced sodium food items.  Sodium and Salt information Sodium Tracker worksheet CDC all about Salt   Always Smiling,  Dietitian Cindy Follow on Facebook for more tips and tricks.

Snacking can be apart of a healthy diet. We just need to pay attention to type and size of the snack. Come back tomorrow for my quick Snack Guidelines List! ​Follow along on instagram Blogger at Newlywed Nutrition  

Family Meal Time   Resources: Blog Post: Are People Who Eat at the Table Healthier? EatRight.Org