During adolescence the physical, cognitive, social, emotional and developmental changes happening are the background for whatever else is going on in the teenager’s life, including their eating habits and behaviors. From skipping meals, to snacking to disordered eating, teens are often experimenting, seeking independence and taking risks. How can parents and caregivers best support their child and set them up for success during this time of growth, development and transition?

Tune into this episode to learn about:

·       The developmental stage of adolescence and how that impacts food choices and eating behaviors

·       Why and how eating habits change during this time

·       Why it’s important to maintain food routines and expectations

·       Real life examples and stories about our own children and clients

·       Tips for breakfast, lunch, snack time and other challenges

·       Sources of food shaming and other negative influences

·       Resources for parents, caregivers and health professionals

Full shownotes and resources at: https://soundbitesrd.com/235      

Rethinking buzzwords like clean eating, superfoods and vegan, Terry Walters shares her life’s work through her newest cookbook and inspires others to explore and embrace plant-based cooking. “Try one plant-based recipe a week. Focus on the foods, tastes and colors that you're not getting in your diet now, add something fermented, and if there's any way at all, share the journey with somebody else.” – Terry Walters

Tune into this episode to learn about:

·       How and why Terry became a self-taught plant-based chef

·       Terry’s “clean food approach” and how her focus has shifted to “nourish”

·       Fermented foods, brine ferments, and how you can make them at home

·       What “superfood” means to Terry

·       Tips for incorporating more plant-based foods in the diet

·       How cooking classes can open the conversation about health and wellness

·       The recipes Melissa made from the book and how they turned out

·       Why Terry felt it was so important to have a robust index in the book and how decreasing food waste is just one of many benefits of this resource

Full shownotes and resources at: https://soundbitesrd.com/234     

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     

Lean, fresh pork is a source of eleven key nutrients and pork is the most consumed protein worldwide, making it an important part of many different cultures and eating patterns around the world. Yet, some health professionals and consumers remain unfamiliar with many of its health benefits, cultural applicability, culinary versatility and environmental sustainability.

Tune into this episode with registered dietitian Kara Behlke-Ungerman to learn about:

·       Kara’s background growing up on a farm and ranch in rural Nebraska and experience in retail nutrition, communications and marketing

·       the National Pork Board’s efforts in promoting evidence-based information

·       the role of lean, fresh pork in healthy eating patterns across cultures, life stages and socio-economic status

·       the nutrient profile of pork beyond high quality protein including important nutrients such as choline and selenium

·       why pork is considered a “carrier” food and makes it easy to follow a plant-forward eating pattern

·       consumption data, sustainability factors and new research on affordability

·       consumer and health professional insights about the nutritional value, preparation methods and versatility of pork

·       resources for the public and health professionals including a new program called Pork & Partners

This episode is sponsored by the National Pork Board and has been submitted to CDR for 1.0 free CEU.

Full shownotes and resources at: https://soundbitesrd.com/232    

Greater understanding of how a wide variety of carbohydrate foods impact nutrition and health within the context of culturally inclusive diets is imperative to create dietary guidance that is relevant to all Americans. Recognition of these foods, especially as our population continues to diversify, is part of the appeal and utility of a new scoring system that helps define high-quality carbohydrate-containing foods. 

While there are many ways to define carbohydrate quality, none of the existing strategies, such as glycemic index and others focused on carb/fiber/sugar ratios, look beyond the carbohydrate content and address other nutrients of public health concern--and ones that primarily come from carb-containing foods, such as potassium and sodium.

Tune into this episode to guests Dr. Drewnowski & Dr. Rodriguez to learn about:

·       the increasing diversity of the United States population

·       consumer confusion about the role of carbohydrates in the diet

·       how carbohydrate foods provide important nutrients beyond fiber and sugar

·       limitations of the glycemic index and other tools to measure carbohydrate quality

·       how the research community recognizes the need for a globally accepted definition of carbohydrate quality as well as a simple, effective tool to help people make more nutritious food choices

·       the development and applicability of a new carbohydrate food scoring system

·       two published manuscripts introducing the new scoring system and a third manuscript pending publication that demonstrates how the tool aligns with the DGAs and a variety of healthy eating patterns and affordable eating patterns

This episode is sponsored by Potatoes USA and has been submitted to CDR for 1.25 free CEU. 

Full shownotes and resources at: https://soundbitesrd.com/230    

Change Your Relationship with Fitness by Exercising Your “Enough-ness” Muscle

Oversimplified messages and stigmatizing language about food and fitness often lead to shame instead of empowerment and sustainable behavior changes.

Tune into this episode with guest JC Lippold to learn about:

·       consumer insights about what people think and tell themselves about fitness goals/failures

·       how fitness goals and failures can turn into a cycle of shame

·       sources of shame related to fitness

·       why some aspects of the fitness industry can feed into the cycle of shame

·       shifting the mindset away from shame-inducing mantras and self-talk

·       the concept of “enough-ness” and how it applies to behavior change

·       the four tenets of enough-ness

·       the power of limiting “minimizing language” and listening to intuition

·       how striving for happiness can lead to healthiness and not necessarily vice versa

·       resources and information to help change your relationship with fitness

Full shownotes and resources at: https://soundbitesrd.com/230    

Despite decades of cholesterol research, consumers are still confused about dietary cholesterol and recommendations. In addition, many physicians are not aware of the latest guidance on cholesterol, including recommendations on egg consumption for different populations.

Tune into this episode with guest Dr. Mickey Rubin, PhD, to learn about:

·       the history of cholesterol research and recommendations

·       common and persistent misconceptions about cholesterol in the diet

·       confusion around dietary cholesterol and recommendations

·       what the DGAs and American Heart Association say about cholesterol, eggs and heart health

·       dietary recommendations for different populations including healthy individuals, older adults, vegetarians and people with CVD

·       historic and current cholesterol consumption data

·       where cholesterol research is now; including research gaps and future research directions

·       updates on choline research

·       the role of industry-funded research

·       the importance of studying different populations and how that impacts research outcomes

·       how the egg industry is doing in terms of sustainability efforts

·       updates on egg prices and availability

·       resources for consumers and health professionals  

This episode is sponsored by the American Egg Board’s Egg Nutrition Center and has been submitted to CDR for 1 free CEU.

Full shownotes and resources at: https://soundbitesrd.com/229

Food Science: Creating Safe, Affordable, Accessible and Nutritious Food  

Tune into this episode with regulatory/food law specialist and science communicator Anna Rosales, RD, MJ to learn about:

• the role of food science in food and nutrition security
• how and why food processing is an essential part of the solution for sustainable, healthy diets
• processed foods, food waste and food packaging
• the White House Conference on hunger, nutrition and health
• resources for professionals and the public

Full shownotes and resources at: https://soundbitesrd.com/228   

Tune in for a quick update on upcoming topics and my free Do M.O.R.E. with Dinner Resource Kit as well as other news and the announcement of the winner of the Amazon Gift Card.

https://soundbitesrd.com 

Nine out of ten Americans are not getting enough fruits and vegetables, and despite recommendations to eat seafood at least two times a week, many people are falling short of that goal. In fact, according to a recent study in BMJ 68% of adults and 95% of children do not consume enough omega-3s to reach the Dietary Guidelines for Americans recommendations. Aquaponics is an innovative sustainable food production system that combines hydroponics (growing plants in water without soil) and aquaculture creating a recirculatory system that might just help us achieve nutrition and public health goals of increasing consumption of two of the healthiest foods lacking in the American diet – vegetables and seafood.

Tune into this episode with Dr. Steven Summerfelt and Molly Stanek to learn about:

• 7 out of 10 people don’t feel very knowledgeable about sustainable seafood
• 68% of adults and 95% of children do not consume enough omega-3s to meet the DGAs recommendations
• 9 out of 10 Americans don’t meet the DGAs fruit and vegetable recommendations
• The differences between wild-caught and farm-raised fish
• The health benefits of farming salmon on land
• What farmed fish eat and what that matters
• How fish waste is captured and converted into organic leafy greens
• USDA organic standards for leafy greens and seafood
• What makes this production system different
• The “Food as Medicine” concept
• Longer shelf life, safety, sustainability and innovation of leafy greens
• The synergy and harmony of this closed loop production system and offering at supermarkets
• Scaling this model for the future of healthy food production

Full shownotes and resources at: https://soundbitesrd.com/227