 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     

233: Fueling for Healthy Weight Gain & Performance – Nancy Clark

Hosted by award-winning Registered Dietitian Nutritionist, Melissa Joy Dobbins, the Guilt-Free RD - "because food shouldn't make you feel bad!"  Join Melissa’s conversations with a variety of experts on topics ranging from fad diets to farming and gain credible information to help you make your own, well-informed food decisions based on facts, not fear. For more information visit www.SoundBitesRD.com.

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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                

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

 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

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

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                

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

  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                   

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

 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 

233: Fueling for Healthy Weight Gain & Performance – Nancy Clark

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