30 Second Bytes with Dietitian Cindy: Recent Episodes
Cindy Huggins
This podcast offers quick evidence-based health tips. Creator and host, Cindy Huggins, is a registered dietitian nutritionist, motivational speaker, and lover of life! Thanks for listening!
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
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!
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
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
Disclosure: I did not receive monetary compensation for product promotion. I did receive a free sample but, again, was not compensate to write this post or plug in my podcast. Thoughts and opinions expressed are my own.
IBS sucks...end of story but there's hope. A registered dietitian nutritionist can help. To find one in your area visit EatRight.Org. If you are in my neck of the woods email me at info@cindyhuggins.com for appointment information or visit here.
Resources for your reading pleasure:
https://medlineplus.gov/irritablebowelsyndrome.html
My Regular Girl Blog Post
https://www.regulargirl.com/
Printables:
Food Log
Nutrition Journal
Meal Planning Printable
August is Kids Eat Right Month TM
Today's 30 second byte is about nutrition needs for your young athlete.
Please subscribe:
AUGUST IS KIDS EAT RIGHT MONTH!
Articles:
Teaching Kids to Cook
Toddlers in the Kitchen
Teach your kids to cook with this online training course. Kids Cook Real Food worksheet
Knife Skills for adults
Essential Cooking Tools for Beginners
August is ‘Kids Eat Right’ Month
With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital. Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day.
August, which is Kids Eat Right Month, is a great time for families to focus on the importance of healthful eating and active lifestyles. The Academy of Nutrition and Dietetics is encouraging families to take the following steps:
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Shop Smart. To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.
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Cook Healthy. Involve your child in the cutting, mixing and preparation of meals. They will learn about food and may even be enticed to try new foods they helped prepare.
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Eat Right. Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences with one another. Research indicates that those families who eat together have a stronger bond, and children have higher self-confidence and perform better in school.
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Healthy Habits. You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lower-sodium options, and make at least half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk.
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Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day.
Getting kids to eat right can sometimes be a challenge, particularly if they are picky eaters. But experts say that a conversation can help. “Talk to your children. Learn the foods they like. Teach them about the foods they need for their growing bodies. Find ways together to make sure they have the knowledge and ability to eat healthy and tasty foods at every meal,” says Angela Lemond, registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson. It may help to consult a registered dietitian nutritionist in your area to ensure your family is getting the nutrients it needs with a meal plan tailored to your lifestyle and busy schedule. For more healthful eating tips, recipes, videos and to learn more about Kids Eat Right Month, visit www.KidsEatRight.org. This August, reevaluate your family’s eating and exercise habits, and take steps to make positive, healthful changes.
Choose leafy greens of all types and of all colors. Many leafy greens are rich in the following nutrients:
Vitamin K, Vitamin A, Folate, B Vitamins, Iron
Cooking and Prepping Tip: Do not leave dark greens soaking in water as the water-soluble vitamins (Vitamin C, B Complex Vitamins) will leak out.
My Favorite Summer Salad Recipe:
Spring Mix Lettuce
1/2 C Blueberries or 1/2 C Strawberries or Chopped Apples and/or Grapes!
1/4 Cup Reduced Fat Feta Cheese
1/4 Cup Unsalted Almonds or Walnuts
2-4 Tablespoons of Light Raspberry Vinaigrette
Check our these articles for more information: Photo Source: https://rebeldietitian.us/leafy-greens/
Different Kinds of Lettuces and Greens Washing Leafy Greens
www.CindyHuggins.com
Photo Source: PokemonGo.com
Pokémon Go unintentional health hack!?
The latest augmented reality app, Pokémon Go was released last week and faithful fans have fully committed to the slogan, "Get Up, Get Out, and Explore!" Pokémon Go player mission: capture as many wild Pokémon as you can, but you have to leave your couch…and your house.
Gamers and even some non-gamers get out your smart phone and begin your Pokémon adventure in your own neck of the woods. Players literally have to mill around the real world. I have to give the creators mad props because this game has motivated unintentional exercise. My husband has been a Pokémon fan since grade school. "It's the nostalgia the game brings," says my husband when commenting on why he wants to play. He has no problem taking longer evening stroll just to have the opportunity to find more. He bragged on how many miles he had walked since beginning. Others are also bragging out load on social media.
30 minutes of walking and all I got was EXERCISE. Ugh. #PokemonGO
— Gabe Bondoc (@gabebondoc) July 10, 2016
Just walked at least 8km the past 3 hours, nice to have such a great motive to do cardio exercise now #PokemonGo
— Rhys (@Kylo__Renn) July 12, 2016
I swear I've done more exercise this week because of #PokemonGO then I have in my entire existence😅
— Lauren Gill (@Gill_Laurenn) July 11, 2016
There is even an interval training workout.
It make me wonder what more games like this could do for the state of obesity levels.....or will Pokemon be responsible for ridding the USA of obesity? I don't care how it happens, as long as it does.
Just remember to look both ways before crossing the street. Have fun!
Are you playing? What are your thoughts?
Let's chat Facebook| Twitter | Instagram or use #DietitianCindy
Water is Winning!Soda...Not so much...
Hydrate with water daily for overall good health. Replacing one 12 oz soda with water each day can cut close to 1300 calories a week. If you keep that up you will slowly see about a half a pound weight loss each week which is 26 pounds a year. That small reduction with weight loss SIGNIFICANTLY reduces risk of chronic disease like diabetes and heart disease. Think about it!
TIP: Not a fan of water? No worries! Set small daily goals. For instance try to drink 2-4 oz of water each day this week. That's about 4 gulps. Increase by 1 oz each week to slowly reach a goal of around 64 oz per day. You got this!
Don't forget to subscribe and please share!
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Show some love on Instagram!
Nothing says "Father’s Day" like grilling outdoors, but protect Dad’s and your family’s health. Be choosy about what you put on the grill.
Choose lean cuts of meat or ninety-five percent lean ground beef. Go beyond meat with chicken, fish or shrimp. Grilled vegetables make a delicious Father’s Day side dish.
Visit www.Eatright.Org for more!
Recipes:
Best Grilled Fruits
Grilled Fruit for Summer
Show your bones some love! Celebrate National Dairy Month by adding protein, phosphorus, potassium and vitamins A and D to your eating plan with dairy. These are essential nutrients that your body desperately needs!
Healthy calcium choices should be low-fat or fat-free.
Brands worth mentioning: Laughing Cow's Light Gourmet and Cabot's 50% Light Vermont Cheddar!
Don't for get to follow along on social media!
Twitter | Facebook | Instagram
Website: CindyHuggins.com
Resources:
The National Dairy Council
Eatright.Org
The Southeast United Dairy Association
Welcome to summer all! This 30 second byte is all about keeping you nice and hydrated all summer long. Here in the south I cannot walk to my car without breaking a sweat. Water intake is essential to good health.
Water maintains homeostasis in the body and helps transport nutrients to cells and removal and excretion of waste products.
Water makes up more than 1/2 your body weight and you cannot live more than a few days without it.
An average healthy adult needs 30-35 ml/kg of body weight
Example: An adult weighs 165 lbs (165 / 2.2 = 75 kg)
75 x 30 = 2250 ml of fluid per day (or a little over 9 cups per day)
75 x 35 = 2625 ml of fluid per day (or about 11 cups per day)
Note 1 cup = 8 oz
What are the best hydrating fluids?
- Water! Add lemon or any other fruit that adds flavor.
- Decaf Tea or Coffee that is unsweetened (artificial sweeteners are ok).
- Fruits and vegetables also provide some fluid in your diet.
Seek advice from a Registered Dietitian Nutritionist at Eatright.org
Meal Planning is challenging. Today I share my 3 step process in getting started. Download Free Meal Planning printables here. Thanks for listening. Please, don't forget to subscribe.
It’s like my Christmas time: March is National Nutrition Month. Visit the blog all month long for freebies and give-a-ways.
New research says uncontrolled blood pressure may lead to extreme health risks. Know your numbers! Research Study
Heart disease is the No. 1 killer of women, which is why it is imperative that women learn the warning signs and symptoms of a stroke. Visit GoRedForWomen.Org
Heart Disease is the #1 Killer of Women! Learn the signs and symptoms of a heart attack. Know your risk. Visit www.GoRedforWomen.Org
Are you a women? Then you are at risk for heart disease. Don’t let this often time silent killer sneak up on you. Visit My Life Check to assess your heart health! More info here.
In this episode I’m talking Weight Loss Tips the Experts! Consult with a dietitian. Visit here for more resources. Extended show notes here.
Let’s get real about dieting in 2016. Step away from the fad diets and prepare yourself for real results. 2016 is going to be different and here’s why. You are going to approach it differently. Join me each Friday as I talk #HealthHacks2016
Carbohydrates are the body’s main source of fuel. If we were a car carbs would be our fuel. It’s important to maintain consistent amounts of carbohydrates in the diet for good blood sugar control. For a complete list of carbohydrate rich foods visit www.CindyHuggins.com
There is no such thing as a “Diabetic Diet”. Eating 3 balanced meals a day with snacks, if needed, at consistent times will help control blood sugar and reduce diabetes related complications. Skipping meals is the worst thing you could do for blood sugar control. Continue to follow my episodes through the end of Nov for more meal planning tips. Visit Diabetes.org for more information.
November is American Diabetes Month. Blood sugar control can be achieved without sacrificing your favorite foods! Visit Diabetes.Org or DiabetesForecast.Org for more info.
October is Breast Cancer Awareness. Do yourself and others a favor and learn how to detect breast cancer in its early stages. Visit my blog post to learn more. Thanks for listening!!
In this episode I recommend foods that are low in sodium to prevent/manage heart disease. Visit my blog for more Nutrition Knowledge. And follow along on FACEBOOK and TWITTER
Slash the salt to prevent heart disease. In this episode I tell you what foods to slash to reduce your sodium intake. Visit my blog for more nutrition knowledge. Follow @DietitianCindy
The Dietary Guidelines for Americans recommends we consume <2300 mg of sodium per day. Well what does that mean to you and me??