Practical Nutrition by Achieving Your Best: Recent Episodes
Achieving Your Best
Welcome to Practical Nutrition Podcast co-hosted by your favorite Registered Dietitians Cassie Dimmick, Alix Shantz, Sara Kostelnick, and Amanda Boswell of Achieving Your Best Nutrition and Training Center in Springfield, MO. Frankly, we're fed up with all the nutrition nonsense out there. That's why we've created an evidence-based platform to provide you all with the knowledge and skills you need to Achieve Your Best!
It's no secret that we live in a fast-paced, fast-food culture. But what would our wellness look like if we slowed down and connected with our food on a deeper level? Learn about the European origins of The Slow Food movement, and how it is impacting the world to create mindful connections between food production and food consumption. Check out their website: https://www.slowfood.com/
On today's episode, Cassie, Ryleigh, and Maria are revisiting a topic we have talked about before on the podcast but are diving a little deeper into. Weight loss medications have become really prevalent and accessible in the last several years, and they seem to be helping. Cassie talks us through how the medications work, the results we've seen, and some of the side effects. There is still a lot to be learned about the long-term effects of these medications, but this episode fills in some of the information gaps since we talked about it the first time.
Today the dietitians discuss hydration, dehydration, electrolytes, fluid needs, and how to stay in tune with the fluid balance of your body.
Cassie and Maria had the privilege of talking with Cross Kubik and his parents, Brian and Ashley, about his incredible battles against cancer. At just 2 years old, Cross was diagnosed with cancer, underwent treatment at St. Jude, and cancer free. He lived a healthy life during what he calls "the normal years," until he was diagnosed with cancer again at 16 years old. Throughout his entire journey, Cross found hope, resilience, and strength through his faith in God. You can learn more about his story and his testimony in his book, Power of the Cross: Beating Cancer Twice and God's Plan on My Life, which can be found on his website or on Amazon. All proceeds from book sales go to St. Jude Children's Hospital.
Website link: Cross KubikAmazon link: https://a.co/d/06hKkEVq
Have you ever felt like you know what to do when it comes to healthy living but have a hard time making it happen? In this episode, Cassie, Ryleigh, and Maria talk through some ways we have been able to save time, money, and energy when it comes to meal planning. We cover some grocery shopping hacks, cooking tips to make healthy eating easier, and practical advice when it comes to planning out the week.
If you like this type of content, let us know! We would love to turn this topic into a series that covers different challenges of healthy living.
On today's episode, we're talking about all things protein. With a "high protein" craze happening right now, it can be challenging to figure out how much protein is right for you. We talk through what the research says, why protein is important, good sources of protein, and discuss some ways to help you hit your daily protein goals.
Today, we have a conversation with the dietitian-owners of RD2GO. This is a new, local meal prep service owned and operated by 3 registered dietitians who put together weekly menus that utilize fresh, local ingredients for meals that are ordered online and can be picked up or delivered to your home. We talked with them about their backgrounds in nutrition, the inspiration behind RD2GO, how to order meals, and their partnership with AYB.
To order meals or get more info about RD2GO, click the link:Home | RD2GO (rd2gomeals.com)
Macros, weight, calories, steps, ounces, reps, sets... There are SO many things we're told we need to "track" in order to stay on-track in a health journey. But what would happen if you didn't "track?" How would your health journey change? Let's discuss the pros and cons of "tracking" while trying to reach your health and fitness goals.
What is the difference between motivation and discipline? Which one is most important in a health journey? How can you learn to increase these?
The feeling of biological hunger cues may be experienced in a variety of ways, with different sensations in different parts of the body. It can vary from person to person. People may assign different qualities to the experience. For example, feeling mildly hungry may be enjoyable, while feeling ravenous may be uncomfortable. The dietitians and Maria discuss the hunger-mind-body connection, ways to get more in-tune with your hunger cues, and what to do to stay ahead of your hunger.
Wide-ranging research suggests that strong social ties are linked to a longer life. Having deep connections with others and a shared community can provide various mental and physical benefits due to improved sleep, emotional regulation, and making more healthful choices. In contrast, loneliness and social isolation are linked to poorer health, depression, and increased risk of early death. This brings attention to the importance of strong relationships and connected communities! How are your connections? How could they serve you better?
As humans, we naturally have a negativity bias: a brain that constantly sees the worst case scenario. This can serve as protection, but can also cause stress. How much time are YOU spending in fight-or-flight mode? How strong is YOUR negativity bias? How can we spend less time fight-or-flighting and more time resting-and-digesting? The dietitians and Maria discuss positive self-talk, empathy, self-awareness, and ways to relax your brain and body to allow more space for positivity.
Ask yourself this question: What's the difference between loving your body and treating your body with love? What are some ways you are already doing these things?Which is more sustainable for you? What does this like like for your healthiest, ideal self? Let's talk about unpacking thoughts and feelings around body image and learn how to treat our bodies with love!
Today the dietitians and Maria discuss everything you need to know about the 75 Hard mental toughness program. What is it? What are the pros and cons? Is it right for you? Let's find out!
Leaking when you laugh, jump, or cough? Pain in your pelvis, tailbone, or pubic bone? Struggling to engage your core during exercise? These symptoms of pelvic floor dysfunction are common, but NOT normal. The dietitians and Maria chat with Dr. Ali from 417 Female about pelvic floor health and how their physical therapy practice can help with all of these symptoms. Contact Ali at www.the417female.com for more info!
The holidays are a joyful time of year filled with family, friends, parties, cheesy Christmas movies, and of course- delicious foods, sweets, and beverages. It’s a time when we put aside our woes… and sometimes our nutrition and fitness routines. A 2015 study by Harvard University found that Americans eat -on average- an excess of 200 calories per day within the 5 week period leading up to New Year’s- causing an average weight gain of 4.5 pounds. A piece of pie here, some eggnog there, cookie before bed, a candy cane after lunch… That doesn’t sound like much, but it adds up quickly. And few people shed the weight post-holidays as quickly as they put it on. So if you’ve been successful thus far on your health journey to maintain or lose weight, how can you still enjoy the holiday festivities without feeling like you have deprived yourself or jumped ship in nutrition and exercise? We are here to help!
We welcome newest dietitian, Anthony. The dietitians and Maria discuss types of coaching styles, the pros and cons of each, and how to help you identify which style will help you achieve your best.
The dietitians and Maria discuss the validity of 4 common wellness tests: IgG "Food Sensitivity" Test, Hormone Tests, Cortisol/Stress Tests, and DNA Nutrigenomics Tests. Are they worth the money? Are these backed by science? Are the tests necessary for my wellness journey? Are the results being accurately interpreted by my clinician? What are the pros and cons of these tests?
Have you ever had a gut feeling that a health professional's advice might be a little... concerning? Unfortunately, that is becoming more common as wellness becomes a trendy place to spend more time and money. The dietitians and Maria break down the scopes of practice for specific health care professionals. What is their education process like? What are they allowed to do or not do? What are some common red flags that you should be aware of? Let's learn how to ask the right questions, be your own best advocate, and find a professional who is client-centered!
In this episode the dietitians and Maria interview AYB client, Christian Seyler. Cristian is a 23-year-old engineering student who has used nutrition and training services at AYB for the past 7 months. During his time here, he has made remarkable strides in his health goals. Christian discusses his personal journey with Ozempic, weight-loss, nutrition, training, and most importantly to him: mental health. Christian has worked hard to achieve his best through self-awareness and self-acceptance, and shares his inspiring outlook on how he stays motivated when times get tough!
In the world of (what seems like) a zillion different kinds of allergies, there's a new addition that has caught everyone slightly off guard, and it’s caused by a tick bite! The attention of researchers and healthcare professionals have been drawn to learn about a new allergy: Alpha-Gal Syndrome (AGS). This unusual allergic reaction to red meat has left many confused as to how it came about and its mechanisms are still being studied and understood. Today’s episode is to inform and provide awareness to the newest allergy, Alpha-Gal Syndrome.
Artificial sweeteners (also called low-calorie sweeteners, non-caloric sweeteners, and sugar substitutes) have been around for over 100 years. They became extremely popular during the 1950s-1980s by ultra-processed food and beverage companies as a “healthier alternative” for those with diabetes and/or weight management goals.
Last week the World Health Organization made a statement about using caution with their intake:
“WHO suggests that non-sugar sweeteners not be used as a means of achieving weight control or reducing the risk of noncommunicable diseases.”
So today we are going to talk about the history of these sweeteners, how they are regulated by the government, how they are metabolized by the body, possible adverse health effects, and the recommendations for intake.
Link to Consumer Labs pros/cons article of each sweetener: https://www.consumerlab.com/answers/what-are-the-health-benefits-of-stevia-is-it-safe/stevia-benefits-safety/?search=sweeteners
As sports dietitians, we have been using the words “pre-workout” for years, but what most people think about when they hear “pre-workout” is totally different from what we have been talking about. Nowadays, the term “Pre-workout" is more about which pre-workout supplement you use instead of “what is your pre-workout food and fluid”. We are going to dive into what pre-workouts are, if they work, are they safe, and our recommendations for achieving your best workout in a safe way!
Today we are talking about SUGAARRR (cue the Maroon 5 song). Sugar is one of the most consumed items across the US. The American Heart Association recommends 25g or less of ADDED sugar daily. This is about 4-5 teaspoons of sugar per day. This seems reasonable, but did you know the average person consumes 17 teaspoons per day?! This is about 68 grams of sugar, almost triple the amount we want to hang around on any given day. So let’s break down the two main types of sugar, why it can have addictive properties, and if you are feeling dependent on it…what can we do about it?!
Whether you’re a long-time fitness enthusiast, or a fitness newbie, you have probably experienced muscle soreness after a hard workout. Recovery is one of the most vital parts of a health journey, because it allows you to live with less soreness, have quick turnaround time between workouts, and reduce the risk of injury. In our current culture, there are many trends that promote physical and mental recovery from workouts. Today we are going to break down the reasons why you might experience muscle soreness, how to prevent it, and the trends that tout increased recovery time.
That illusive good night's sleep: everyone wants it, but few of us get it. How can we use nutrition to improve our sleep? How can we learn more about our own sleep cycles? What does a healthy bedtime routine look like? The dietitians share research-based information about improving sleep patterns.
Everyone has felt like this before: hungry and angry, or hangry! What causes us to feel this way? How can we get more in touch with our hunger cues? How can we improve our nutrition to prevent that hangry feeling?
Featuring special guests Nikki and Stephanie: co-owners of SUMITS Hot Yoga in Springfield, MO. We discuss the health benefits of yoga, how it compliments other types of fitness, misconceptions, classes that SUMITS offers, and what to expect for your first class.
Today we discuss the 5 most important components of a well-rounded fitness routine. We walk through recommendations and benefits of cardio, strength training, balance, mobility, and recovery. The dietitians chat about their favorite types of exercise.
It's all over the news: Diabetes drugs like Ozempic, Mounjaro, and Wegovy being used for their side effect of weight loss in non-diabetics. Is this safe? Is it effective? What are the side effects? What are the positive effects? The dietitians and Maria discuss the facts behind these drugs.
Today we continue our discussion on body image. What affects it? How can we improve it? How can we help others have a positive body image? We chat about non-appearance compliments, affirmations, mindfulness, and how parents and adults can lead by example with body positivity for younger generations.
Today we discuss the factors that can impact body image with special guest: Cassie's 19 year-old daughter, Madison Dimmick. She shares her insight on body image as a child, pre-teen, and young adult. We also discuss ways that parents can talk to their children about body image and social media. Stay tuned next week for part 2 focusing on adult body image.
We sit down with NFL linebacker Dylan Cole to discuss his personal wellness journey and nutrition/wellness in the NFL. Dylan is a local athlete who played for Logan-Rogersville High School, Missouri State University, the Houston Texans, and now the Tennessee Titans. Learn about his workout schedule, pre-game fuel, meal planning advice, and food for thought about being in tune with his body and post-game recovery.
A delicate dynamic to navigate: How to be a supportive partner during someone's health journey. Be encouraging, but not pushy. Be interested, but not too inquisitive. How do we get on the same page with our partner to find balance and compromise when it feels like things are changing? We'll break this down into 10 tips for being a supportive partner when a loved one is going through a health journey!
We are joined by local private chef, Anna Saunders. Among her many talents, she is a chef, recipe and menu developer, as well as a food stylist. Anna's niche is preparing fresh, healthy foods, with uber-artistic plating, using many ingredients that she forages from local wildlife. Today we chat with Anna about how she became a forager and a chef, her popular local culinary classes, and how she has grown her business. For more information about her business services (and if you want to view some amazing food photos), go to privatechefanna.com
Today we discuss the newest nutrition category of "-etarians".... Reducetarians. What is it? Are you one? If you want to be one, what are some steps you can take to become one? We also discuss the impact of eating animals vs. eating plants has on the environment, and how we can include more plants in our nutrition habits.
We welcome our guest, Amy Anfinson with Amy Anfinson Coaching! Amy is a positive change coach and intuitive mentor. She discusses her business and how she built her career. She also shares with us the power of positive self-talk, being in-touch with our emotions, daily meditation, journaling, and more. Go to her website for more information on her services and resources! www.amyanfinson.com
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Sound Therapy is a highly-researched area of science that stems from ancient practices in Eastern Medicine such as Tibetan Sound Baths. Sound therapy has become trendy in pop culture with trends such as sound baths, a machine that detects the frequencies of mushrooms and plants, and most recently, the WAV Watch, which claims to treat several ailments through emitting acoustical frequencies. Let's dive into the history of sound therapy in healthcare and discuss the research behind this smartwatch!
Oh the dreaded colonoscopy... But is it really that bad? Learn about the updated guidelines for colon cancer screening and prevention. Cassie shares her personal experience with a recent colonoscopy and encourages everyone to get tested!
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There have been countless FADS, detoxes, diets and more that have been popularized on various social media platforms. The newest buzz on Tik Tok is something called Parasite Cleanses. This is described as any supplement, diet or other “detox” product that is intended to eliminate parasites from your body without using prescription meds. Before we go into more detail about this topic, we have a special guest with us today! You may recognize her name and voice from your nightly news in the Southwest Missouri Area…. Today we are welcoming Maria Naider, KY3 news anchor to Practical Nutrition! Welcome Maria!!
Today we are going to discuss a nutrition and fitness lifestyle that is trending among Millennials and Gen-Z-ers; it is called Cycle Syncing. “Cycle” as in menstrual cycles. As most of us know, menstruation is a monthly cycle in the female body that is driven by hormonal fluctuations. But did you know that menstruation is more than just the days of bleeding? The bleeding part is just one of 4 phases which occur during a month. Girls should start having cycles at the beginning of puberty, and will continue having them every month until menopause, (woo hoo, lucky us) unless there is an outstanding circumstance such as pregnancy, medical condition, meds/contraceptives or undernutrition. With the monthly hormonal fluctuations comes changes in mood, energy levels, appetite, skin, and body water retention, and more. Could Cycle Syncing be the answer to alleviating these symptoms? Let’s take a closer look.
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“The first device to hack your metabolism. Enhance fat burn, lose weight, and boost energy naturally.” Lumen is the world’s first hand-held, portable device to accurately measure metabolism. It uses a carbon dioxide sensor to determine the carbon dioxide concentration in a single breath.
I just read to you the description of a product available for direct consumer purchase touted for facilitating weight loss and overall health by understanding if your body is currently in a state of fat burning or carb burning. Sounds amazing, right? Don’t jump out of your chair and dart to your computer to purchase this product just yet. We are going to go into more detail on if this product is something you should have alongside your healthy lifestyle journey or if it’s a waste of money.
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What can you do to better prepare for school sports? Our topic today is something we get lots of questions about and we will give you some practical tips for success! This topic could also be helpful for preparing for any workout during your day. These tips have been shown to help improve sports performance!
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When you think of testosterone, what comes to mind? Macho men? Aggressive, impatient, type A behavior? Road rage? Violence? Athleticism? Testosterone's role in “macho” behavior is largely a myth. What's more, testosterone plays other important roles in health and disease that may surprise you. For example, did you know that testosterone is a key player in prostate cancer? Or, that women need testosterone, too? There's more to testosterone than “men just being men.” Today we will discuss the roles of testosterone, normal levels, Testosterone Replacement Therapy (TRT), and ways we can modulate our testosterone through nutrition and fitness.
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If you’ve ever sat on the other side of the table with one of us in a nutrition session, you may have caught on to us avoiding using absolute terminology.
- “You have to do this….”
- “If you do this, you’ll lose/gain this….”
- “Don’t eat this food”
- “Only eat these foods…”
That’s because, the reality of it is, you don’t have to do this or never do this. We are all about taking what’s called a client-centered approach. Instead of having standardized “rules” that we give clients, we listen to where you are at in your healthy lifestyle journey - your current exercise routine, foods you love, drinks you love, and where you want to eventually be in your healthy lifestyle journey….just to name a few. We are here to help motivate you through your own journey at your own pace, while giving healthy lifestyle recommendations along the way. Today we are going to talk to you a little bit more about our healthy lifestyle recommendation process and how we counsel our clients at AYB to help them achieve their best and healthiest self.
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Dementia is the 6th leading cause of death in the US! Mediterranean and DASH diets have been shown to be associated with slower brain decline as we age. These two eating patterns were put together to make a super charged eating pattern called the MIND diet. That stands for Mediterranean-Dash Intervention for Neurodegenerative Delay.
The overall premise of the MIND diet includes 10 food groups that were associated with less brain decline and 5 food groups that were associated with more brain decline. These food choices were based on previous studies that linked these foods to either benefit or harm to your brain aging process. Foods that have been associated with brain aging improvements have several things in common. They are high in fiber, omega 3’s, B vitamins, vitamin E, and antioxidants such as carotenoids and flavonoids.
To put this eating pattern to the test, almost 1000 older people were studied over 5 years as part of the Memory and Aging Project. It is important to remember that this was not a randomized, placebo controlled trial, so it just shows association, not causation. Also, we don’t know if what was studied is the best recommendation because this research did not study that in particular. However, the association was statistically strong and this eating pattern warrants further study. In the research, participants in the top quartile of MIND Diet scores vs the lowest quartile of scores showed a difference in cognitive aging of 7.5 years younger! More research is needed to show definite benefits, but these foods are healthy to include anyways, so you can follow the MIND diet recommendations while we are waiting for more research!
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Blood sugar- it sounds like something only diabetics should be paying attention to, right? Being mindful of blood sugar control, even for healthy people, athletes, and the general population, can help you feel your best. Blood sugar plays a major role in our mood, sleep, physical performance, weight, and much more. Not that we think you need to wear one of those continuous glucose monitors (as we discussed a few episodes ago), or obsess over the numbers, but knowing the symptoms of irregular blood sugar can help you understand how to prevent it from causing issues. You hear us talk about BALANCED eating all the time… and one reason is for blood sugar control.
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If you are a frequent flier here at Practical Nutrition podcast, you already know how much we love food over supplements - if you’re new here…now you know. However, there’s no denying that supplementation is still a huge part of the American population’s routine - it’s estimated 3 out of 4 people are taking supplements. 76% of Americans report using a vitamin and mineral supplement, 40% report taking some kind of specialty supplement, 39% herbs and botanicals, 28% sports nutrition supplements, and 17% weight loss supplements. Do you fall into one of these categories? If you do, listen up!
There are certainly times when supplements are necessary, and we want to help you choose as safe and high quality of an option as possible. If you are curious if your non-prescription supplementation is necessary, contact us! Today, we are going to talk you through what to look for when choosing a supplement.
Take yourself through these 7 questions to screen the supplement for safety. Answer yes or no to the following questions.
- Are any one of the 3rd-party certification seals on the product label? (GMP, NSF, BSCP, Informed Choice, etc)
- Are there less than 6 ingredients on the Supplement Facts panel?
- Is the Supplement Facts panel free of the words proprietary blend, matrix, or complex?
- Can you easily pronounce the name of each ingredient?
- Is the amount of caffeine listed on the label 200 mg or less per serving?
- Is the label free of “quick fix” claims?
- Are all the % Daily Values less than 200%?
If you answered no to 4 or more of these questions - then the product is a “no-go”. If you answered yes to 4 or more of these questions, then the product is okay.
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We are finally here- summer vacation season! According to national statistics, 9 out of 10 summer trips are typically in personal vehicles and within 250 miles of home. This summer with gas prices and airfare prices, this trend will likely continue.
Just to put things into perspective: Weekends are about 30% of your time each week…and summer is about 27% of the year. When you think about it, this is a significant amount of your time and all the more reason to not let your health take the backseat! Today we are going to talk about how to balance fun and health so you can avoid that all or nothing mentality. You CAN have an amazing summer and be healthy at the same time!
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Today we will discuss a requested topic - food additives. For centuries, ingredients have served useful functions in a variety of foods. Our ancestors used salt to preserve meats and fish, added herbs and spices to improve the flavor of foods, preserved fruit with sugar, and pickled cucumbers in a vinegar solution. Today, consumers demand and enjoy a food supply that is flavorful, nutritious, safe, convenient, colorful and affordable. Food additives and advances in technology help make that possible.
This episode will provide you with helpful background information about food and color additives: what they are, why they are used in foods and how they are regulated for safe use. Tune in to find out more!
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You’ve heard the saying, “Mindset is everything.” And we think that’s true! Especially when talking about your health. The mindset that you have towards nutrition, your body, and activity will affect the choices that you make on a daily basis. Tune it to find out! Scroll for the links to the books we mentioned in this podast.
The Book of Joy - https://www.amazon.com/Book-Dalai-Tutu-Desmond-Lama/dp/178633044X/ref=asc_df_178633044X/?tag=hyprod-20&linkCode=df0&hvadid=346678714779&hvpos=&hvnetw=g&hvrand=4899667976939362412&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1020610&hvtargid=pla-406475559335&psc=1&tag=&ref=&adgrpid=72499260920&hvpone=&hvptwo=&hvadid=346678714779&hvpos=&hvnetw=g&hvrand=4899667976939362412&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1020610&hvtargid=pla-406475559335
1% Better - https://www.amazon.com/1-Better-Reaching-Full-Potential-ebook/dp/B08V8JKNFK/ref=sr_1_2_sspa?crid=1XCIIX9B5BU4U&keywords=1%25+better&qid=1651685407&s=books&sprefix=1%25+better%2Cstripbooks%2C140&sr=1-2
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“Bloating” seems to be a term used often to describe a certain feeling after eating, or really any time of day. According to Johns Hopkins, as many as 1 in 3 of otherwise healthy people complain of occasional abdominal bloating. A large number of Americans say they suffer from this regularly, even when they haven't eaten a large meal. In some cases, bloating can become severe enough that it causes distention, or a noticeable swelling of the abdomen. This feeling is often tied to not only what you eat, but how you eat. Sometimes a few simple changes can make the difference! When thinking about bloating, it is generally defined as “a condition where the belly feels full and tight, often due to gas”. But let’s break this down. What is it? Is it really just gas? What causes it? What is normal vs abnormal? And what can we do to potentially prevent it?
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“Get Fit with a continuous glucose monitor. Ditch the scale. Get a CGM.” Is this the next big thing? We all love gadgets and everyone wants to find that missing piece that will help them get to their goals. Continuous Glucose Monitoring (CGM for short) is what we are going to be talking about today and this is such an interesting topic!
CGM is not a brand new technology-it has been available commercially since 2000 to help people with type 1 and type 2 diabetes manage their blood sugar, medications, and prevent hypoglycemia (dangerously low blood sugar that can be fatal). It is actually pretty cool-a small sensor is inserted under your skin usually in the arm or mid-section. The sensor continually tests your blood sugar and wirelessly transmits the information to your smartphone or other device. Some systems automatically adjust medication based on the reading. Many will alert a patient or caregiver if blood sugar is getting too low. These are great little machines that are associated with improving the outcomes of diabetes, such as better Hgb A1c levels and decreased bouts of hypoglycemia. However, are they useful, necessary and worth the money for people without diabetes? Today, we will have a discussion about what information we have so you can make an informed choice.
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For any parents with kids, teachers, health care workers, or anyone that used to be a kid… this topic could help you! Getting kids to be interested in a healthy lifestyle is easier said than done. Parents can definitely attest to this! It is important to know that no parent is perfect when it comes to feeding their kid, and no kid is perfect when it comes to eating. Sometimes, all you can do as a parent is your best! This episode is meant to empower you with information in case you want to use it as a tool. Above all, kids need love and stability to achieve their best - nutrition is just one component of that. Lead by example and teach your kids the life skills needed for a healthy lifestyle so they can live long, healthy, happy lives. Let’s talk about some tips for addressing these situations with your nutrition tool box loaded!
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In one of our previous podcasts, we talked about rationalizing unhealthy behaviors. Remember…we all do this! It’s human nature to make our own self feel better about the choices we make. We told you that if your habits tend to fall on the unhealthy side more often than the healthy side, then it’s time to start thinking about ways to change those unhealthy behaviors. Today, we are going to tell you what we think the most effective ways to change unhealthy behaviors are. If you’re ready to take that next step, then listen up, this podcast is for you!
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Today’s topic is something that we can all relate to. Have you ever gotten to the grocery store check-out line, only to have your jaw drop at the total of your grocery bill?? With food costs rising, it seems to be more and more difficult to stay within budget at the store. This is especially true if you have a lot of mouths to feed. Sometimes it can seem impossible to keep grocery bills down while fulfilling your goals of a healthy lifestyle. You hear us dietitians talk a lot about adapting a healthier lifestyle. Most people know that we need to eat more fruits and veggies, have less sugar, eat out less, etc. However, one topic that can sometimes be skipped over is the potential expense of eating healthy. Sometimes having the funds to buy organic produce, wild caught salmon, the high-end granola bars, etc. is just not feasible when money gets tight. So today we are going to discuss “ballin’ on a budget”. How to eat healthy for less money, how to shop at the grocery store, and we will answer the question that everyone wonders...is eating healthier really more expensive?
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Staying well hydrated is important for many reasons, such as helping you feel better, increasing your energy, and helping your body function properly. Water has many roles in the body such as: assisting digestion and normal bowel function, helps deliver oxygen, regulates body temperature, cushions your joints, brain, spinal cord and fetus if you are pregnant, balances body chemicals by assisting with hormone production, and helps your body perform at its best.
Many people do not do a good job drinking water throughout the day, hence the plethora of products out there to help you stay hydrated. Electrolyte water is a growing market and in 2021, sales reached over 1.4 billion dollars, with expected growth over the next few years. Today we will go over the science behind electrolyte water and what to look for if you buy it. Tune in to find out more!
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Whether you’ve realized it or not, you have probably heard about some type of adaptogenic supplement… mushrooms, herbs, roots, grasses, seeds, powders, pills- the list goes on and on. As registered dietitians, we always encourage achieving your health and nutrition goals from food first and not from supplements. We have the research to prove that there is no supplement regimen that can match a healthy diet or regular physical activity! Today we are here to discuss the research related to adaptogenic supplements - what they are, how they work, and are they really worth the hype? Tune in to find out!
*Always consult with your doctor and healthcare team before experimenting with or introducing alternative herbal treatments into your routine as they can interact with certain medications and cause serious side effects, and should never be used in pregnant or breastfeeding women.
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We are officially in our 2nd month of the new year. According to Forbes, nearly 80% of you have given up on your New Year’s resolution by now. Research conducted on the app ‘Strava’, using over 800 million user-logged activities, predicted that the day most people are likely to give up on their New Year’s resolution is January 19th. Strava has actually named January 19th “Quitters Day”. With all of this being said, it sounds like you all may be struggling with motivation right about now.
All people are drawn to some form of motivation, whether it be intrinsic, extrinsic, or a combination of both. People who are intrinsically motivated do something because they find it interesting or inherently satisfying. People who are extrinsically motivated do something because they are seeking some form of reward, they’re avoiding a ‘punishment’, or are seeking to achieve some form of valued outcome. Did you know that the type of motivation you have to achieve a goal can affect the outcome? Today, we’re going to talk about the different types of motivation and why it matters.
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As dietitians and exercise professionals, we receive many questions about various diets, meal plans, fads, workouts, research, books, blogs, recipes and the list goes on and on. Some things we are consistently asked about is “what do you think of x product?” or “which brand of x do you recommend?” These questions are 100% valid! The food industry can be very tricky, and sometimes it can be challenging to navigate which products to purchase, what are healthy choices and what is potentially a selling scam. In 2020 alone, roughly 20,300 new products came onto the market! Food companies use many buzzwords or phrases to get you to buy their products such as “2 x the protein” or “keto friendly”. Today, we are going to break down various products and help you to decide if you should purchase “this” product vs “that” product.
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Happy 2022! Today, we are going to talk about 10 trends we are seeing for nutrition for the new year. Trends are different from fads because trends are more a direction that we are headed and continue going for longer vs a fad that is usually short lived. We are not going to dive into a lot of research on each of these because we could do a whole podcast on each one, and we will cover some of these topics in the future!
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Sustainability
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Nutrition to help you age well
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Plant based eating
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Eating to support your immune system
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Sea veggies
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Quality food
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Intuitive Eating
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Meal prep
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Local, seasonal, and regional foods
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Changing negative COVID related habits and maintaining positive ones
Carbon Footprint Calculator - https://www3.epa.gov/carbon-footprint-calculator//
Blue Zone Cook Book - https://www.amazon.com/Blue-Zones-Kitchen-Recipes-Live/dp/1426220138/ref=sr_1_1?gclid=CjwKCAiAlfqOBhAeEiwAYi43F7hMyoaSrGLWUz0l7CY-kfACz9L6sRiPB9UY-BglT56HLe0_q7aRNxoC7CgQAvD_BwE&hvadid=409953085629&hvdev=c&hvlocphy=9060613&hvnetw=g&hvqmt=e&hvrand=12489709438308526473&hvtargid=kwd-187498615238&hydadcr=16157_11423186&keywords=blue+zone+cookbook&qid=1642020682&sr=8-1
Blue Zone Quiz - https://apps.bluezones.com/en/vitality/survey
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On the 15th day of Christmas my dietitian gave to me… 10 tips for holiday health accountability. The holidays are a joyful time of year filled with family, friends, parties, cheesy Christmas movies, and of course- delicious foods, sweets, and beverages. It’s a time when we put aside our woes… and sometimes our nutrition and fitness routines. A 2015 study by Harvard University found that Americans eat -on average- an excess of 200 calories per day within the 5 week period leading up to New Year’s- causing an average weight gain of 4.5 pounds. A piece of pie here, some eggnog there, a butter cookie before bed, a candy cane after lunch… That doesn’t sound like much, but it adds up quickly. And few people shed the weight post-holidays as quickly as they put it on. So if you’ve been successful thus far on your health journey to maintain or lose weight, how can you still enjoy the holiday festivities without feeling like you have deprived yourself or jumped ship in nutrition and exercise? We are here to help! Tune in to find out more!
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Currently, 82% of the US population has a social media profile, about 223 million people. Whereas in 2008, only 10% of people used social media. If you’ve been on social media lately, you might have noticed a few…or many, posts about food. It’s been estimated that the term “#food” is used on Instagram in 250 million posts each month. It may be a fancy photo of a nice restaurant meal, your “foodie” friend’s daily meal picture, an update on so-and-so’s keto diet journey, or greasy late-night fast-food runs. Whatever the post is, you probably know more than you need to about some of your follower’s eating habits. In fact, they may have a bigger impact on shaping your own eating habits than you think. Tune in to find out!
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Today is a special day…this is a topic that is near and dear to our hearts. It is something that is part of our everyday life…and it is….COFFEE! Coffee is one of the most popular beverages in the US and the world! In the US alone, 64% of adults consume coffee every day, averaging roughly 3 cups. This rounds out to about 400 million cups of coffee consumed per day and 146 billion cups per year across the US. Also interesting to note that 66% of women drink coffee every day, compared to only 62% of men. Of those that drink coffee, only about 30% take their cup straight black in the morning (aka no cream or sugar). As you can see, coffee is a very popular beverage to have in the mornings to help you wake up, or for some to sip on throughout the day. So, what’s the hype about coffee? Is it good for us? Is it just a vessel for too many calories and too much sugar? What the hell do we order at Starbucks? Tune in to find out more!
Here are some of our favorite SWMO local coffee shops: Architect, Classic Rock, Dancing Mule, Mug Shots, Black Lab, Coffee Ethic, Kingdom, Mudhouse, Travellers, Roots, Rove Coffee, Neighbors Mill, Flannel Cup
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We have all been there... Made a decision that made us feel frustrated and then rationalized why we made the decision in order to help ourselves feel better. Today’s topic is not about us shaming anyone or making you feel bad. We want to help you understand this behavior and notice if you are in the habit of letting yourself rationalize unhealthy habits. If you think you don’t do this, think again - WE ALL DO THIS in some way, shape, or form. We will discuss some of these tactics so you can be aware of them and recognize when you are doing it. Then, you can try to redirect yourself so you can stay on track more consistently. Remember, we don’t recommend trying to be perfect - it's all about balance. But if your habits are tipped towards more unhealthy than healthy behaviors, then it may be time to think about whether you are allowing yourself to rationalize unhealthy habits too often.
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Did you know that skin is the largest organ in your body? It is a living, evolving tissue that requires as much care as our other tissues. We put our skin through a lot- exposure to UV rays, chemicals, environmental toxins, polluted air, and more. If you or someone you know has been struggling with acne, premature aging, rashes, or other skin issues - consider that diet is a major factor in the health of our skin! It’s never too late to start protecting or improving your skin. So how can we do that with food? Tune in to find out!
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A few weeks ago, we talked about challenges related to eating out and the psychology behind social eating. We gave you 4 take home tips: have a plan, be mindful, strategize, and try to be social without eating.Today we are going to take it one step further and give you tips on ordering when eating at restaurants. First and foremost, a disclaimer:
You CAN order whatever you want, however, we know that eating out is typically part of a normal weekly routine – whether it’s not wanting to cook, a date night, socializing, or whatever the reason is – we want you all to be able to go into these situations stress free and with a plan. If your plan is to simply enjoy your experience, then enjoy your experience, however if you need some tips to stay on track, then listen up, because that’s what we’re talking about today!
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Today on Practical Nutrition, we are switching things up! We have someone very special with us, Alix's husband a former MSU football player, Riley Shantz. He is joining us today to share his experiences and journey with nutrition, health, exercise, etc. As we know, everyone has a different experience and goals with their health. Whether it's decreasing their risk of chronic disease, adding more muscle, building healthy eating habits, or losing body fat - everyone has their own journey. Today, we dove into Riley's journey which focuses on his original goal of wanting to lose weight after being a college athlete. Tune in to find out more!
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Turmeric is used as a spice and natural food color that gives food yellow or orange colors. It is in the ginger family and has also been used medicinally all over the world, especially traditional Chinese and Indian medicine, for thousands of years due to its antioxidant, anticancer, anti mutagenic, anti-inflammatory, and antimicrobial properties. Turmeric is also used all over the world in curries, teas, cosmetics, mustard, cheese, supplements, and in many other foods. Let’s dive into more information to determine whether or not turmeric is worthy of the hype. Tune in to find out more!
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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:
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7-8g protein per serving
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As few as ingredients as possible
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The word “unsweetened” and “0g added sugar”
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Limited saturated fat (especially in ones made with coconut or added protein)
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Not too much sodium – less than 140 mg of sodium per cup
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Fortification with calcium and vitamin D
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Additional nutrients you’re personally concerned about
What to avoid in milk alternatives:
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The word “sweetened” and added sugar (ex: sweetened vanilla almond milk-13g added sugar compared to 0g in 1 cup unsweetened)
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Barista blends – these are good for frothing but usually contain lots of added sugar
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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:
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Skin prick/scratch tests or blood tests measuring IgE levels in conjunction with a diet history
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Oral food challenge under supervision
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With summer just around the corner, what better to talk about than diet trends? We see lots of people interested in quick weight loss so they can be "swimsuit ready" on their vacation or while hanging out by the pool. We get it! The promises that some of these diet trends make are enticing. Tune in to find out what trends our dietitians can get behind and what trends are totally whack!
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There is a lot of information out there about protein, and it can get really confusing, so we are going to go over what the science says and hopefully clear up how to make sure you are getting what you need to achieve your goals.Tune in to find out more!
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Exercise and activity are good for just about everyone. In fact, research shows with a doubt, no matter what your current physical abilities are, you can gain a lot from staying active and exercising. Lack of activity actually present more problems and health issues than the act of being active. Physical inactivity can lead to more visits to the doctor, more sick days, more hospitalizations as you age, and can increase your likelihood of being put on medications.
In this episode, our registered dietitians discuss the many benefits of exercise, plus how much you should be doing as outlined by the American College of Sports Medicine. Tune in to find out more!
Example Week of Exercise - screenshot for your own use!
Monday - 45 min HIIT class or bike ride, 10 min of stretching
Tuesday - 45 min to 60 min of strength training (chest, shoulders, back), 10 min of stretching
Wednesday - 45 min HIIT class or treadmill run/jog, 10 min of stretching
Thursday - 45 min to 60 min of strength training (legs, hips, abdomen), 10 min of stretching
Friday - 60 min walk outside, 10 min of stretching
Saturday - 20 min of stretching/yoga
Sunday - REST
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We know you've all thought it... Many people hear the word dietitian and automatically assume that we are the food police, social gatherings turn into Q&As, friends and colleagues feel that we are judging them, and much MUCH more.
It is common that clients come to our offices and think we are going to tell them all the foods they can't have, restrict foods they love, and pass judgements.
We want to clarify some things for you today. We'll give you our perspective, and dive into some of the things we are REALLY thinking in certain situations.
We want to set the record straight that we are, in fact, not the food police! We enjoy treats, we drink wine, we have fun foods, and we are certainly not perfect by any means.
Tune in to find out client's perceptions versus what a dietitian is ACTUALLY thinking!
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Visit our podcast website - https://practicalnutritionbyachievingyourbest.wordpress.com
Low testosterone levels in men can lead to some very unpleasant symptoms, and proper steps can be taken when addressed with a physician. But what about the hormone boosters you see at supplement stores? Those should do the trick, right? Today, registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss the risks and benefits of testosterone supplementation, and what lifestyle habits you can imply to reduce your risk of experiencing decreased testosterone levels with aging. Tune in to find out!
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Do you find yourself wondering what exactly you should be eating around your workouts? There's so much that has been put out there, it seems almost impossible to know what you should and shouldn't do. Today, registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick tell you all you need to know to refuel, recover, and replenish after your activity. Tune in to find out!
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Did you know that the average American is dehydrated more than they are hydrated? In fact, over 75% of us are dehydrated at any given time.
Water is arguably the most important nutrient due to the fact that your body can only withstand about 2-3 days without water before you start experiencing symptoms of organ failure and subsequent death.
Today, registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss the importance of the nutrient, water, what happens to your body during states of dehydration and overhydration, how to meet your daily fluid intake + our favorite hydration tips. Tune in to find out more!
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Statistically speaking, you are more than likely going to experience periods of poor body image. Sometimes, we are able to overcome these periods, but sometimes it leads to periods of low self-esteem, depression, and disordered eating.
YOU ARE NOT ALONE.
This episode will dive deep into what body image is, how having a negative body image affects your overall health, and what you can do to improve your body image. Tune in for more info!
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Today we answer the age old question of, "Should I be taking a supplement?". To no surprise, this is one of those questions that we get asked ALL. THE. TIME. Do supplements have their place? Find out as registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick with special guest Danielle Farmer give you the 411. Let us know if there's any specific supplements you want us to talk about in a future episode!
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One of the most common questions we get as sports and wellness dietitians is, "What should I be eating before I workout?". Today Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick are here to answer that question for you. Tune in to find out!
Here is our list of dietitian recommended pre-workout fueling options:
Banana with peanut butter
PB&J sandwich
Oatmeal with fruit
Apple and nut butter
Handful of nuts and raisins (2 parts raisins: 1 part nuts)
Gogosquezze packets and a cheese stick
Granola bar - Clif bar, Lara bar, KIND bar, RX bar
Graham crackers
Whole grain toast and hard-boiled egg
Baked sweet potato with cinnamon
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As dietitians, we hear a lot about the term organic. Should I buy organic? Or does it even matter? The term "organic" is used regularly and often. You'll see it plastered all over grocery stores, supermarkets, farmers markets, etc. Understanding what it means can help consumers (like you!!) make informed choices about the food they are eating. So the question stands…does it really matter to buy organic? Tune in to find out!
Tips for buying organic:
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Buy foods and produce your family eats most often
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Prioritize your organic choices (often dairy, meat, poultry and some fruit and veggies are great organic choices!) Packaged items may be of lower importance due to its processing.
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Buy organic in bulk
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Try various stores- find your price point (large, small, farmer’s market, etc.)
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Double check labels (look for the USDA organic label)
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Buy in season organic (frozen if needed). This will help you save money whether you are purchasing organic or not!
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You are not crazy. Today, Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick are here to explain why weight loss followed by weight maintenance seems more like an impossible fantasy. BUT - we are also here to tell you that it is, in fact, possible. If it was easy....over 50% of the population wouldn't be overweight.
We also offer you some great motivation, teach you how to start, and help you to develop a proper and positive mindset when you've reached this "plateau". Tune in to find out more!
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Did you know that the MOST common New Year's Resolution for 2021 is to lose weight or exercise more? You know what this means....dieting!
On today's episode of Practical Nutrition, registered dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss why this "diet mentality" and incorporation of "cheat" meals is not always the best option. In fact, they tell you why you shouldn't eat cheat meals!
Instead, they give you the tools you need to get your mindset in check and be in control of your eating habits. Tune in to find out how!
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Schedule a free 30 minute nutrition or exercise consult with us by emailing info@achievingyourbest.net or calling our office phone at (417)-720-3670.
Would you describe yourself as having a "sweet tooth"? Do you struggle with your sugar intake? Join the club! Today, Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss all things sugar. We also provide you all with some great tips and tricks on how to manage your sugar intake while still enjoying sweet treats. Tune in to find out how!
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Can intermittent fasting in fact be a weight loss tool? Should you be doing intermittent fasting? Today, Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss what exactly intermittent fasting is, how it can be done, what research has to say about it, potential health benefits + cons, and other tips. Tune in to find out more about this popular eating style!
Have a topic you want us to discuss? - Send us a message!
Did 2020 F**K you up?! - AYB is hosting an online 12 week Healthy Reset Challenge beginning January 4th. Send us an email at info@achievingyourbest.net or call our office phone at (417)-720-3670 for more information or to sign up.
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Many of you probably find yourself battling the family gatherings, full bellies, and lack of motivation that comes with the cozy holiday season. Today, Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss the top 5 things to avoid during the holidays:
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Starve yourself before and after family gatherings
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Have an all or nothing mindset
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Juice cleanse or detox
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Deprive yourself of fun foods
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Overexercise
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On this episode of Practical Nutrition, Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick explain the difference between what it means to be a dietitian versus a nutritionist. Did you know there was a difference? Tune in to find out why!
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On today's episode of Practical Nutrition, AYB Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick answer the age old question of whether or not alcohol can be a part of a healthy diet. Tune in to find out!
Below are our top picks:
Dry red or white wine
Dry Champagne
Light Beer
Liquor mixed with club soda and a splash of lemon, lime, or other fruit
Hard Selzters like White Claw or Truly
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On today's episode, Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss one of the hottest supplements on the shelf right now...powdered greens!
You will learn what this supplement is, health claims, the difference between this product and whole fruits and vegetables, other ingredients found in this supplement, and our thoughts on using this product.
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Granola Bars. You probably can't even remember the last time snack bars weren't apart of your daily routine! A 2018 statistic shows that the Global Granola Bar market reached $11.1 billion in revenue in 2018 and is expected to reach $22.75 billion by 2027. Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick from Achieving Your Best will be discussing why granola bars are so commonly used, what ingredients you want in your granola bar, what ingredients to watch for on your label, different types of granola bars, and potential benefits of bars made with wholesome ingredients. Here are 14 Dietitian Recommended Bars made with mostly natural ingredients (not an exclusive list):
Lara Bar, R Bar, GOL Bar (Garden of Life), Simple Squares, RX Bar, Health Warrior, Go Raw, Made Good, KIND, Kate Real Food, Purely Elizabeth, Thunderbird, Autumn's Gold, and Picky Bars
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Have you ever walked into the grocery store to find yourself overwhelmed with all of the yogurt choices out there? What is a healthy yogurt? Registered Dietitians Cassie Dimmick, Alix Shantz, and Sara Kostelnick discuss the health benefits of yogurt, what ingredients to look for AND watch out for, the different types of yogurt, and our top choices which include:
Best Choices (Plain Yogurt, organic preferable, Grass Fed is a bonus!) - Maple Hill Farms Grassmilk, Chobani, Organic Valley Grassmilk, Brown Cow, Stonyfield Farms, Nancy's, Siggi's, Fage, Oikos, and most generic or brand names plain yogurt.
Good Choices (Have some added sugar and some flavors, thickeners added) - Noosa Blended, Icelandic Provisions, Chobani Blended, Oikos Triple Zero, Chobani Complete, Two Good, and Wallaby.
NOT Recommended (Questionable ingredients, too much sugar, too many fillers) - Yoplait, Dannon Light & Fit, Chobani Flip, So Delicious Coconut milk, Oikos Flavored Greek Yogurt, and Activia Yogurt (dairy or dairy free).