Practical Nutrition

Healthy eating can certainly pose a challenge when you’re around certain people or in a certain place. Think about the last time you went out with your friends or family. Did you make choices that were in line with your healthy lifestyle goals? If you didn’t, did you feel guilty or restrict afterwards?

Eating behavior is strongly influenced by social context. We eat differently when we are with other people compared to when we eat alone. Our dietary choices also tend to reflect similarities with those that we surround ourselves with…especially when eating together. Given that, it’s important to understand how, and why, who we dine with affects what we eat.

We understand how hard it can be to make healthy choices when you’re around certain people or in a specific social setting. This doesn’t mean that you can’t ever be in social settings ever again. We are going to give you some strategies to think about and use to set yourself up for success when participating in a social gathering.

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Wearable fitness devices have been continuing to grow in popularity. There are TONS of different types of wearables, ranging from smart watches (more so small computers that are an extension of a smartphone) to tracking devices that provide more basic functions. What all of these devices have in common is that they facilitate some sort of monitoring in an attempt to elicit activity and tracking from users. As dietitians and exercise professionals, we can help you as consumers determine which products may help you reach your goals. Tune in to find out more!  

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Much of the focus has been put on controlling Covid-19 and minimizing infection rate. We also can’t forget to look at how you can protect yourself from hospitalization, intubation, and death if you get Covid-19. Unfortunately, there are some risk factors that you have no control over. The good news is that there are many risk factors that you DO have control over. Trying to avoid getting sick is only one part of our fight against Covid-19. We want to help empower you to take control of your modifiable risk factors and be proactive while you are taking measures to prevent getting sick. Tune in to find out what lifestyle changes you can make!  

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When it comes to bettering your health, you probably think of things like portions, calories, macros, maybe you think about fruits and vegetables, but do you ever consider the quality of ingredients in the foods that you’re eating? Do you ever turn products over to examine the ingredient labels? Today our dietitians discuss why you the quality of ingredients really DOES matter! Tune in to find out more.   

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If you’ve been to the doctor or talked to a healthcare professional, you have probably heard the term “BMI”. Body Mass Index (aka BMI), is a value derived from your weight and height and is used as an indicator of body fat. BMI is an inexpensive alternative compared to direct measures of body fat, such as UWW, DEXA, seven site skinfold, etc. As mentioned, it does not directly measure body fat. However, it is sometimes discussed as a prominent evaluation of your health status. Research shows that over 30% of Americans are considered overweight or obese. However, these results are typically based on BMI status. So how can you accurately assess your health? Does BMI even matter? Tune in to find out!  

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Have you been told that the pH of your body can be changed through what you eat and drink? Is there any truth to that? Today, our dietitians discuss what alkaline water is and the science behind it's ACTUAL effect on your body and health. Tune in to find out more!  

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Not too long ago, the only thing you could drown your cereal in was whole cow’s milk. Now cow’s milk comes in all sorts of varieties: whole, 2%, 1%, skim, and even lactose-free milk. And now there’s even more options: soy, pea, hemp, flaxseed, oat, coconut, rice, almond, cashew, peanut, banana, macadamia, pistachio, hazelnut, pecan, buckwheat, chia, and quinoa…just to name a few. In fact, a 2018 statistic revealed that almost one-half of Americans consume plant-based milks, including 68% of parents and 54% of people younger than 18. Each type of milk has its own pros and cons, depending on a person’s diet, health, nutritional needs, and taste preferences. In this episode, we’re going to talk about cow’s milk vs milk alternatives.  

What to look for in milk alternatives: 

1. 7-8g protein per serving 

2. As few as ingredients as possible 

3. The word “unsweetened” and “0g added sugar” 

4. Limited saturated fat (especially in ones made with coconut or added protein) 

5. Not too much sodium – less than 140 mg of sodium per cup 

6. Fortification with calcium and vitamin D 

7. Additional nutrients you’re personally concerned about  

What to avoid in milk alternatives: 

1. The word “sweetened” and added sugar (ex: sweetened vanilla almond milk-13g added sugar compared to 0g in 1 cup unsweetened) 

2. Barista blends – these are good for frothing but usually contain lots of added sugar 

3. Additives such as carrageenan and vegetable gums (thickening agents/preservatives that can have adverse effects in large amounts)

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Since we were young, we have heard the phrase, "Eat your fruits and vegetables". Whether we were taught the Food Pyramid or MyPlate, we are probably all aware of the importance of the items from these food groups. However, we know that it can be difficult at times to meet your daily recommendations. Today, registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick explain the why you should eat your fruits and veggies and how to do so! 

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Are you a woman? Is there an important woman in your life? Then this podcast is for you!   

Today, our dietitians are talking about what the hell happens to women in their 40s and 50s! Learn a little bit more about why you need the AC turned down to 60 with the fan turned on once menopause hits.   

Now, men don't let this topic deter you. We are providing great information on symptom management through nutrition and exercise. And remember, happy wife means happy life 😁  

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Today, our dietitians discuss the question, "Are food sensitivity tests legit?"  

In short, the answer is no. Instead of wasting your money and buying into more of the quack that this society has put out for us, we recommend that you bring up your symptoms to your doctor while working with a dietitian. In this setting you can go through your food history and work to subtract and then slowly add, or reintroduce, certain foods to determine the root of what foods are actually causing problems.   

Real ways to identify food allergies: 

1. Skin prick/scratch tests or blood tests measuring IgE levels in conjunction with a diet history 

2. Oral food challenge under supervision  

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