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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
- Visa fler
