Episode 47: Is Coconut Oil a Healthy Fat?

For many years, I’ve heard people spouting the benefits of coconut oil. There are all kinds of claims related to coconut oil and how it can prevent heart disease, treat Alzheimer’s disease, is antibacterial and antimicrobial, and can treat cancer. Even help hormone balance and cure diabetes? And help with hair and skin.

Coconut oil is the best oil under the sun, and we should buy it by the bucketful. Or should we?

Episode 46: What Food Group Does that Go In?

I recently was in a discussion group when someone asked, “when did corn become a grain?”

Many people may be confused by this and other food group classifications. So it is telling when a dietitian asks this question.

You see, not all foods fit nicely into one specific food group. Some foods don’t fit into the classic five food groups that we have today. And that is OK.

Learn more about these foods and what we do about them.

In episode 44, I addressed the many sources of protein, and that protein is found in nearly all food groups.

While most people don’t have difficulty getting adequate protein, there are two things I do see:

They don’t realize they are getting enough because they don’t know that it comes from so many food sources.

They aren’t eating it correctly.

So how much do you need? And what is the “right” way to eat protein?

Episode 44: Revisiting Protein

What are sources of protein? Besides meat?

It is not uncommon for people to think of only meat, which I am using as a term for any animal flesh that includes fish, poultry, and red meats.

But they are not the only source of protein in the diet. And even if someone doesn’t eat meat every day, likely, they are still getting enough protein.

Episode 43: What is the Health Halo Effect?

The health halo is this belief that food, product, or brand is superior for various reasons. It is often due to due to marketing and word-of-mouth. I find it is often related to assumptions by a consumer based on a lack of knowledge.

Is there anything wrong with this? Maybe. What is the harm if one assumes that organic peanut butter cups are healthier? Perhaps nothing unless someone decides that they can now eat MORE of them? But that isn’t harmful, just potentially unhealthy.

Episode 42: Snacking Smart

Were you ever told that you couldn’t or shouldn’t have a snack because it will “spoil your appetite”? Unfortunately, many people still have the mindset that we shouldn’t snack. I often tell people to include one or two snacks during their day. The “problem” isn’t that we snack, but what we choose to have as a snack.

Learn the why, why, how, and what for healthy snack options to help minimize overeating and get the foods you need.

Snack suggestions are also included.

Episode 41: The Magic of Ten Pounds

This episode is a bit different this week. This isn’t so much educational or informative. It is more of a thought-provoking question for consideration.

Despite what people may assume, weight loss is not the only thing that I address with clients. I share what I do with you in this podcast.

And the question is, what is the magic of the ten pounds when it comes to weight loss. Why are 10 pounds the number that comes up most often

Episode 40: Chicken Labels - What to Know

Much like eggs, the labels on chicken are misleading. Usually, the information is entirely accurate but still misleading.

Like eggs, chicken has similar claims such as free-range, no antibiotics – ever, natural, no hormones, no steroids, vegetarian-fed, non-GMO, gluten-free, minimally processed, etc. It is exhausting sometimes.

Are there some you should pay attention to and others you can ignore? Totally.

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.