269: Plant-based Performance Nutrition: Benefits, Challenges & Key Nutrients – Cynthia Sass

New health, nutrition and weight loss trends are popping up daily on social media. Many of these fly-by-night trends are simply that, but a new study focusing on the platform TikTok found that these trends may have more of a hold on people than once thought. To expose the inaccurate information being extracted from TikTok, MyFitnessPal, the #1 nutrition and food tracking app, partnered with Dublin City University on a two-part research project called “Health and Nutrition Inaccuracies on TikTok”.  Part 1 looked at social media influencers and Part 2 looked at Gen Z TikTok users. Study findings ranged from determining that only about 2% of content being classified as accurate to Gen Z users trusting influencers more if they claim to be qualified dietitians. Tune in to this episode to learn about: ·       how and where Americans are getting their health information has changed ·       improving our digital literacy is necessary to make better choices ·       MyFitnessPal’s ‘Nutrition IQ’ surveys’ key themes and concerning statistics ·       the Dublin City University 2-part research study ·       why the study focused on TikTok vs other platforms ·       preliminary findings from the 2-part study ·       what the “2% accuracy” finding really means ·       the positive finding about Gen Z’s trust in registered dietitians over unqualified influencers ·       the importance of licensed professionals helping to champion scientific truth across social media ·       the mere exposure effect, parasocial effect, and rules of persuasion ·       how to identify warning signs when scrolling on social media ·       how RDNs can stay on top of trends and leverage them to create compelling content that is evidence-based ·       a helpful infographic on ‘How to Spot Questionable Nutrition Tips on Social Media’ ·       if it’s ‘safe’ to be on TikTok ·       resources for the public and health professionals Full shownotes, transcript and resources at:  https://soundbitesrd.com/271    

Kids love cartoon characters so why not leverage that to entice them to try new foods and encourage healthy eating habits? That’s just what today’s guest has done in his new book, The Girls Who Lived in the Refrigerator! Whether a child is a picky eater or just isn’t interested in trying new foods, focusing on taste and fun first can make all the difference.  Tune into this episode to learn about: ·       statistics on fruit and vegetable consumption in children ·       nutrients of public health concern for children ·       the importance of taste and enjoyment regardless of age ·       increasing access to fruits and vegetables for kids and families ·       research regarding cartoon characters and food marketing ·       what types of messages resonate with children more than nutrition messages ·       the benefits of getting kids involved in the kitchen ·       the Family Meals Movement ·       a recipe for Fairy Salad Full shownotes, transcript and resources at:  https://soundbitesrd.com/270 You can also watch this episode on YouTube  https://www.youtube.com/watch?v=CdsCMklyTSA                 

Commercial Support has been provided by the American Pistachio Growers The Science Behind Plant-Based Performance Nutrition & Strategies for Success Athletes continue to explore plant-based eating patterns to enhance athletic performance and more and more research shows the numerous benefits, including improved cardiovascular health, reduced inflammation, and maximized recovery. We explore the science behind being a plant-based athlete and discuss practical strategies for optimizing athletic performance. Tune into this episode to learn about: ●       different plant-based terms and definitions ●       definition of athlete ●       benefits of plant-based eating patterns for athletes and exercisers ●       potential challenges athletes might encounter ●       nutrient needs and concerns for athletes ●       foods to include for important nutrients ●       complete protein status of pistachios ●       how pistachios may help aid exercise recovery ●       tips for transitioning to a more plant-based diet ●       tips for cooking more plant-based ●       tips for grab-n-go meals and snacks ●       advice for fueling up pre and post workout ●       foods to limit or avoid ●       potential supplements to consider ●       recipes and resources Full shownotes, transcript and resources at:  https://soundbitesrd.com/269                    

Identifying Gaps in Consumer Knowledge Helps Uncover Attitudes and Behaviors  This year’s Food & Health Survey marks the 19th consecutive year that the International Food Information Council (IFIC) has surveyed American consumers to understand the perceptions, beliefs and behaviors surrounding food and food-purchasing decisions. IFIC’s consumer research elevates the voice of the consumer, a contribution often left out of important discussions about food and nutrition and can help identify gaps in consumer knowledge that tailored resources and messaging can address. Tune into this episode to learn about: ·       key findings from this year’s survey ·       perceptions about health and nutrition ·       how “healthy” food is defined ·       food and beverage purchase-drivers ·       health benefits sought from foods and beverages ·       types of diets people are following ·       what people are looking for on labels ·       how confident consumers are in the safety of our food supply ·       consumer mindset around weight loss medications ·       how different generations and income levels impact purchase-drivers ·       how stress impacts food choices ·       how food choices impact emotional wellbeing ·       where people are getting nutrition information and what sources they trust ·       resources for more information Full shownotes, transcript and resources at:  https://soundbitesrd.com/268                   

Reading and Translating Research: Skills That Can Be Up-Leveled  More and more, people are inundated with information and surrounded by often-conflicting information, especially when it comes to nutrition in the news. Nutrition research is moving at a rapid pace yet the scientific method of testing and verifying results is important. Translating research findings requires understanding food science, food composition, and the ability to individualize strategies and approach to behavior change. Dietitians have the necessary background and can grow their skills – without burning through all their time and mental energy. And like learning to cook or speak a foreign language, the fastest way to build skills and confidence is to jump in and practice – ideally with some support. Tune into this episode to learn about: ·       Getting beyond the headlines ·       Determining the source or type of article ·       Checking into who/what is being studied and what is being asked/tested ·       Different aspects of a research study that are important to consider ·       If the results are statistically significant and/or clinically meaningful ·       Accessing research papers ·       Factors related to measurement including dose-response ·       Meta-analyses and challenges they may pose ·       Some common challenges in understanding, interpreting and translating nutrition research today ·       Practical tips and takeaways for both the public and health professionals ·       Karen’s research reviews, resources (cheat sheets and client tip sheets), dietitian-only membership program Full shownotes, transcript and resources at:  https://soundbitesrd.com/267                    

Weight loss medications are nothing new – they’ve been around for decades. However, newer injectable medications originally intended for diabetes treatment have made their transition into the weight management space. As their popularity has surged, so have discussions about their safety, efficacy, side effects, and even their accessibility including costs and supply chain issues. These medications have also brought some attention to an important aspect of weight management that is often overlooked - weight loss maintenance, or in other words – keeping the weight off. Tune into this episode to learn about: ·       Different terms used and different medications available ·       Efficacy and safety considerations ·       Research on potential benefits beyond weight management ·       Issues regarding accessibility and affordability ·       Appetite suppression and decreasing “food noise” ·       Adverse events/side effects ·       Considerations for staying on the medication long term ·       If there is a “best diet” while on these medications ·       What the research is showing about decrease in muscle mass on these medications ·       The crucial aspects of lifestyle, exercise and mindset ·       If/what role they play in long-term weight loss maintenance ·       How long-term weight loss maintenance hasn’t received the attention it should ·       Resources for health professionals and the public Full shownotes, transcript and resources at:  https://soundbitesrd.com/266                 

There’s more to NASA than astronauts and engineers, and there’s more to “space food” than freeze dried ice cream. Retired NASA food scientist Vickie Kloeris shares a sneak peek into her space food career with entertaining stories and situations that defy gravity. Tune into this episode to learn about: ·       the food science involved in feeding astronauts ·       the psychological importance of food in space programs ·       different strategies and technologies utilized to make food safe, convenient and tasty in orbit ·       challenges, solutions and stories about dining microgravity style ·       the role of registered dietitians in space food ·       why dietary monitoring in space is important ·       food science as a career path ·       the Institute of Food Technologists Full shownotes, transcript and resources at:  https://soundbitesrd.com/265                

A written recipe must be accurate, readable, and reproducible – a set of instructions that translates the act of cooking into words. At last, there is a comprehensive professional resource book dedicated entirely to the subject of recipes. This book sets nutrition and editorial standards on developing, writing, and publishing recipes. And you don’t have to be a dietitian or a chef to benefit from this book! Whether you are a home cook or a culinary professional these recipe insights will help improve your kitchen confidence. Tune into this episode with dietitian and chef Raeanne Sarazen to learn about: ·       the purpose of a recipe ·       steps involved in the recipe development process ·       importance of celebrating and respecting global cuisines in recipe development ·       considerations for modifying recipes ·       how and why food safety is an important part of a recipe  ·       what to know about nutrient analysis ·       how dietitians, food bloggers and others can boost skills and services for clients Full shownotes, transcript and resources at:  https://soundbitesrd.com/264               

Research on the Mediterranean diet continues to show an association with various health benefits including reduced risk of heart disease, diabetes and cancer. Newer research shows that it is also associated with cognitive health and mental health benefits, specifically a lower risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s and potentially reducing the risk of depression and anxiety disorders. Tune into this episode with dietitian coauthors of the newly released Smart Mediterranean Diet Cookbook, Serena Ball and Deanna Segrave-Daly, to learn about: ·       Current research on nutrition, diet and brain health ·       Specific foods such as spices, herbs and seeds to include in the diet and why ·       If/how the mediterranean diet can be affordable ·       How to fill your “smart” shopping cart ·       Pantry and freezer basics ·       Healthy kitchen hacks ·       Easy ways to incorporate the mediterranean diet into your lifestyle ·       Simple, delicious recipes and meal plans ·       Resources for health professionals and the public Full shownotes, transcript and resources at:  https://soundbitesrd.com/263

There are many factors that impact gut health: diet, mental health, genes, exercise, and more. Many of these factors can be changed to improve overall health via the gut. Mental health and the role of stress is important to consider in the management of one's physical health and may become an important target of treatment.  Irritable Bowel Syndrome is a chronic GI condition that presents with abdominal pain and alterations in bowel habits and is diagnosed based on symptoms after ruling out other conditions such as Inflammatory Bowel Disease. GI conditions, such as IBS, often require medical management in addition to food, mood and lifestyle changes. The newly released book, Mind Your Gut: The Science-based, Whole-body Guide to Living Well with IBS is an evidence-based toolkit that will help readers understand the ins and outs of IBS, the available treatment options and key strategies that can be implemented right away. Tune into this episode with Dr. Megan Riehl and Dietitian Kate Scarlata to learn about: ·       Gut health in general ·       How stress impacts health ·       How a GI psychologist is different from a general mental health provider ·       What IBS is, how it develops and how it is diagnosed ·       The newly released book: Mind Your Gut ·       The gut, brain and food connection ·       Nutritional and behavioral strategies to manage IBS ·       Common IBS myths ·       Lifestyle factors to improve gut health and overall health Full shownotes, transcript and resources at: https://soundbitesrd.com/262