Practical Nutrition

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.

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. 

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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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.

1. Are any one of the 3rd-party certification seals on the product label? (GMP, NSF, BSCP, Informed Choice, etc)
2. Are there less than 6 ingredients on the Supplement Facts panel?
3. Is the Supplement Facts panel free of the words proprietary blend, matrix, or complex?
4. Can you easily pronounce the name of each ingredient?
5. Is the amount of caffeine listed on the label 200 mg or less per serving?
6. Is the label free of “quick fix” claims?
7. 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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