Episode 39: Egg Labels - What to Know

Many people still remember when eggs were a diet "disaster" long ago. Then, the message was we should avoid or limit eggs because they contain so much cholesterol and are bad for your heart.

We now know that demonizing eggs was a gross error, and they have significant benefits to our overall health, providing several essential nutrients.

Here is the low-down on eggs now (and for the past couple of decades) – they are NOT harmful, off-limits, and you don't need to throw out the yolk. That is where a lot of the essential nutrients are.

Episode 38: Eggs - Are They Okay?

Many people still remember when eggs were a diet "disaster" long ago. Then, the message was we should avoid or limit eggs because they contain so much cholesterol and are bad for your heart.

We now know that demonizing eggs was a gross error, and they have significant benefits to our overall health, providing several essential nutrients.

Here is the low-down on eggs now (and for the past couple of decades) – they are NOT harmful, off-limits, and you don't need to throw out the yolk. That is where a lot of the essential nutrients are.

Episode 37: Hormones In Your Food

Hormones In Your Food? Absolutely

Two things people often talk about when it comes to some foods: antibiotics and hormones.

Now when it comes to hormones, there is a LOT of misinformation.

I’ve heard people state as fact (even though it is not) that kids are going through puberty at an earlier age now (compared to past generations) because of the “hormones in milk.” Never mind that hormones have always been in milk. Always.

People will say that chickens are “pumped full of hormones,” so they are bigger now than in past generations. They aren’t.

While on the other hand, I often get how to eat to “balance hormones.”

What are hormones? And what foods have hormones, and which ones will affect us?

Episode 36: Antibiotics In Your Food

Antibiotics in Your Food? Not likely.

So many people will talk about antibiotics in food.

They will complain about antibiotics in some types of milk, egg, chicken, and meats.

But how prolific are they? Why use antibiotics in animal foods?

And do you really need to worry about them in your food?

Not likely.

Episode 35: Omega 3 and Omega 6 Fats

Most people are aware of omega-3 fats, but don’t know much more than that they “need to eat salmon.”

And others don’t even know about omega-6 fats. 

Why do we need these fats, why are they important, and do we need to supplement them? 

Episode 34: Umami and the Four Senses

Many people grew up knowing about the four tastes: sweet, sour, bitter, and salty. But did you know about the fifth taste?

It has always been there along with the other four, but most people still don’t know about this fifth one.

Most of us can identify something sweet (sugar), sour (lemon), bitter (coffee), and salty (salt). But, the fifth taste is more challenging to describe.

It may be because people don’t realize it is there even though they have had this taste for their entire lives.

Savory, otherwise referred to as umami, is the Japanese word meaning “essence of deliciousness.”

Episode 33: High Blood Pressure Risk Factors

So many people have high blood pressure and do not know it. And even people who may be aware of their elevated blood pressure may not think it is serious.

I have measured many people's blood pressure, and when I would report to them, their numbers were above normal, and they needed to watch it or get it checked; I was often told, “oh, that is my normal.”

Some medical conditions, such as diabetes, can increase the risk of high blood pressure, but there are steps to reduce risk by changing what is in our control.

There are risk factors out of our control, such as family history and age. But we can still do many things to reduce this risk in other ways.erns.”

Episode 32: Powerful Potassium

We hear a lot about sodium. We get too much, and we need to cut back; processed foods and restaurant foods are high in sodium. The Dietary Guidelines for Americans 2020-2025 recommend that we limit “Sodium—Less than 2,300 milligrams per day—and even less for children younger than age 14.”

Unfortunately, more Americans who need to are not following these guidelines. Americans eat on average about 3,400 mg of sodium per day. (And reviewing many food records/logs, I see much higher numbers regularly. One teaspoon of salt contains 2,300 mg of sodium. But this isn’t about sodium. Potassium is the nutrient that can help balance sodium in the body – when we get too much, and the mineral that many of us don’t get enough is potassium.

Again, the Dietary Guidelines for Americans 2020-2025 state, “Current inadequate intake of nutrient-dense foods and beverages across food groups has resulted in underconsumption of some nutrients and dietary components. Calcium, potassium, dietary fiber, and vitamin D are considered dietary components of public health concern for the general U.S. population because low intakes are associated with health concerns.”

Episode 31: Is Going Vegan Healthier? 

People often tell me the eat vegan because it is healthier.

Many people assume that just because they are not eating animal-based foods, it automatically makes their diet better or healthier.

Not necessarily.

One of the first things I ask when a client tells me they are going or eating vegetarian of any type is “why”?

Now, this may sound judgy, but it isn’t. 

As a dietitian, it is helpful to get the perspective of the client and their reason. Health reasons, ethical reasons, trends, a boyfriend/girlfriend is vegetarian – the reasons vary as much as the person.

This way, I can understand how “strict” they are or get help with their mindset. 

Episode 30: Ignore the Dirty Dozen

While the definition of “clean” eating varies by the person saying the phrase, the one thing that often comes up when I ask people their interpretation of clean eating is “I wash my fruits and veggie.” Good choice.

Another thing that people will bring up is the infamous Dirty Dozen list. This “dirty dozen” is the list of foods that the Environmental Working Group (EWG) comes up with that suggest we should “always” buy organic.

Episode 29: Reduce Food Waste

For Earth Day the topic is how we can reduce food waste.

It is estimated that a family of four loses $1,500 in uneaten food each year (in the United States).

And much of this food waste is food purchased for preparation and consumption but not. This means it is the food we are tossing out ourselves.

What can we do? I give some tips in this episode

Episode 28: No More Pyramids

We No Longer Live Among Pyramids – And We Haven’t For A While Now

So many people I interact with still talking about the Food Guide Pyramid. But this food icon retired back in 2011 with the MyPlate icon. 

So, stop talking pyramids and find balance with, and on, your MyPlate. 

Episode 27: Protein - A Nutrient and a Food Group

One of the more considerable challenges in conversation about nutrition is when people classify nutrients as a food group.

For example, when people refer to carbs and how bad they think they are and believe they shouldn’t eat them. I am surprised that people think we should not eat any fruits, vegetables, or beans?

Because carbs are a nutrient. And the nutrient carbohydrates include fiber, starch, and various sugars.

I promise this episode is about protein, but I do need to give some background, so hang in there.

Episode 26: Number on the Scale and the Perfect Diet

When people reach out to me, I often get those who want to lose weight - sometimes it is “ten pounds” sometimes more. But I also have to ask what else they want for their health. It isn’t always about the number on the scale.

And other people will ask me, “what is the perfect diet” to accomplish many health goals.

In this episode, I address both of these things - what numbers to really pay attention to, and what is the diet to reach these various goals.

Episode 25: Hunger or Habit

Today’s episode poses the question that many people have difficulty answering: are you eating out of habit or hunger?

Hunger, habit, appetite, and all the thing that can trigger us to eat.

Episode 24: Are These Foods Healthy? 

This episode covers five foods that are not as healthy as you may think they are. 

With so many foods in the market and people wanting to make healthier choices, I need to call out some foods. 

There are confusing labels and marketing suggesting that some foods are healthier options and “good for you”, but are they really. Not always. 

Listen to learn my top five foods that people think are healthier when they aren’t really.

Episode 23: Five Weight Loss Myths Busted

Spring is around the corner and people may be considering some drastic or extreme ways to lose weight or just have some downright misinformation.

Does eating at night cause weight gain? Will eating fruit with your meal cause food to ferment in your gut and cause weight gain? Do you need to cut out “white” foods?

I address these and more in this week's episode.

Episode 22: Is Fried Fish A Healthy Option? 

Every restaurant seems to have a fish special this time of year, especially on Fridays.

Now, I must address an issue that presents itself more often than I’d like: fish can be healthy, but not when it is fried.

We do recommend people include fish in their diet regularly. Today’s episode discussed that these fish sandwich options are not healthier choices and not really part of the recommendations of getting more fish. 

While it may seem obvious to some people, I do explain why this isn’t always the case. 

Episode 21: What are Macros? And Do You Need to Count Them?

So many people will talk about “macros” and how they can fit into their overall diet. And then comes the question, “what exactly are macros?”

In this episode, I explain what they are, do a lot of math, and discuss whether we should count them, how we can make them fit into the diet in precise amounts - and which foods will do it.

Episode 20: Eating for Your Heart

February is American Heart Month. Heart Month happens every year because here is the thing: people tend to think of how to help their heart AFTER a cardiac episode. And they come to me or seek our help on what can they do to improve their health AFTER the issue is already there?