Sound Bites With Melissa Joy Dobbins

Beyond Traditional Nutrients: The Role of the Food Matrix on Health According to new research conducted by the University of Kansas Medical Center, just three cups of dairy milk a day can increase the brain’s level of glutathione, a powerful antioxidant that helps protect the brain from some of the damage that accompanies aging and aging-related diseases such as Alzheimer’s and Parkinson’s.  Tune into this episode to learn about: ·       The term “food matrix” and it’s role in health ·       The dairy food matrix’s impact on health ·       Glutathione and brain health ·       Evolving research on full-fat dairy and health ·       Common myths about dairy and health Full shownotes and resources at: https://soundbitesrd.com/244

A new paper published in the Journal of Nutrition addresses mis- and disinformation in food science and nutrition and how this impacts practitioners and the public. The introduction and expansion of social media has created opportunities for credible health professionals but also challenges in that self-proclaimed experts use this platform to get attention, grow their brands and ultimately, spread mis- and disinformation. This episode sheds light on the attention economy, where stories, regardless of accuracy, vie for scarce online attention and discusses the importance of learned critical thinking, encouraging listeners to question information, overcome personal biases, and prioritize relationships during challenging conversations. The role of registered dietitians as trusted sources of nutrition information is emphasized and listeners are urged to seek clarity from professionals when encountering contradictory claims. The dynamic nature of science is highlighted, urging openness to new knowledge and questio

Blood Sugar Management: More Than Just Carbohydrates Blood sugar management is crucial for people with diabetes, and balanced meals and snacks are key for people with diabetes, prediabetes and even those at risk for diabetes. Many people think carbohydrate foods and sugar are the only dietary factors involved, and often focus on what to limit or eliminate from their diets in order to manage blood sugar. The truth is that incorporating other important nutrients into your meals and snacks can actually have a positive impact on blood sugar management. Tune into this episode with Mary Ellen Phipps, MPH, RDN, LD to learn about: ·       Mary Ellen’s background in nutrition and living with type 1 diabetes ·       Different types of diabetes and who is at risk ·       Why blood sugar management is so crucial ·       Blood sugar fluctuations or “spikes” in people without diabetes ·       The role of continuous glucose monitoring (CGM) ·       Why carbohydrates have a larger impact on blood sugars than prote

An Inclusive and Diverse Way to Think About Healthy Eating There is a growing disconnect between mainstream notions of “healthy” foods and the fact that traditional, cultural foods can be, and often are, inherently nutritious. This narrow view of healthy eating is misguided at best, with traditional foods often being left out of the conversation or even demonized. When you consider a more inclusive and diverse way to think about healthy eating, you realize the importance of exploring and embracing culturally relevant foods in healthy dietary patterns. Tune into this episode to learn about: ·       an inclusive and diverse way to think about healthy eating ·       the culture of wellness and healthy eating ·       foodways (the intersection of culture, history and food) ·       how history, trade and agriculture influenced flavors and foods in different regions across the globe ·       how social determinants of health impact access to the variables needed to express optimal health ·       what it mean

Nutrition and obesity-related research are scientific topics which should be executed with the same degree of rigor, transparency, and truthful communication as in any other area of science. However, this type of research may be weaker than it should be due to flaws in the types of questions asked, the design of studies, the execution of studies, the analysis of resulting data, the interpretation and communication of studies and results. This weakens the overall quality of the literature and may lead to heightened distrust of nutrition science, which has been shown to be more severe than for other domains of inquiry. Tune into this episode to learn about: ·       an overview of various aspects of research including selection of questions, design of studies, execution of studies, analysis of data, and interpretation and communication of findings ·       the quality of existing obesity related research and challenges regarding this type of research in general ·       examples of where research has gone wr

Reducing food waste at home has multiple benefits: you’ll stretch your food budget to save money, time, and potentially even boost your nutrition, all while supporting a healthy planet. A flexitarian eating style can help reduce food waste because you have more flexibility to eat and enjoy all types of foods and to use up leftover foods in a variety of creative ways. This 3-part podcast series discusses the benefits of flexitarian eating and its intersection with promoting a healthier relationship with food and planetary health through sustainable zero waste cooking efforts. Tune into this third episode in the Sound Bites® Podcast series to learn about: ·       where food waste happens and how it impacts the environment ·       how reducing food waste saves time and money ·       how flexitarianism provides opportunities to reduce food waste ·       strategies to reduce food waste at home ·       food planning vs. meal planning ·       flexitarian fridge clean-out meal ideas ·       repurposing ingred

Diet culture emphasize thinness over health and equates weight loss and thinness as superior - both physically and morally - which leads people to spend time, money and mental effort towards achieving the “ideal body.” A healthy relationship with food on the other hand is free from diet rules about what to eat, when to eat and how much to eat and allows you to eat all foods in a way that feels good for your body. This balanced and flexible approach to food fits perfectly in the flexitarian lifestyle. This 3-part podcast series discusses the benefits of flexitarian eating and its intersection with promoting a healthier relationship with food and planetary health through sustainable zero waste cooking efforts.  Tune into this second episode in the series to learn about: ·       examples of diet culture and the negative consequences associated with it ·       what a healthy relationship with food looks like ·       how flexitarian eating can provide opportunities to improve your relationship with food ·  

Part 1 of 3: The Flexitarian Diet is a Lifestyle, Not a “Diet”   The average American diet is low in vegetables, fruits, and dairy, and high in saturated fat, sodium, and added sugars, which is a significant public health issue. Switching to a flexitarian eating pattern, which contains both plant-based and animal-based foods in a balanced approach, can help encourage a healthy lifestyle, and with possible benefits to the planet, too. This 3-part series discusses the benefits of flexitarian eating and its intersection with promoting a healthier relationship with food and planetary health through sustainable zero waste cooking efforts.  Tune into this first episode in the series to learn about: ·       how the flexitarian concept was born ·       the prevalence of flexitarianism ·       the components of flexitarian eating ·       the health and nutrition advantages of adopting a flexitarian eating pattern ·       tips to become more flexitarian including meal examples ·       how animal protein foods f

Today’s episode is about menopause and this important transition in midlife – both physically and mentally. We discuss some of the research and recommendations for navigating this journey as healthfully and joyfully as possible.   Tune into this episode to learn about: ·       Estrogen’s role in muscle health and bone health ·       Exercise recommendations during menopause ·       Strength training and “inefficient” exercise ·       Training to train ·       How to reevaluate the stories we tell ourselves about our food choices ·       Tips for getting adequate protein in the diet ·       Why exercising fasted is not recommended ·       The role of supplements in menopause Full shownotes and resources at: https://soundbitesrd.com/236 

During adolescence the physical, cognitive, social, emotional and developmental changes happening are the background for whatever else is going on in the teenager’s life, including their eating habits and behaviors. From skipping meals, to snacking to disordered eating, teens are often experimenting, seeking independence and taking risks. How can parents and caregivers best support their child and set them up for success during this time of growth, development and transition? Tune into this episode to learn about: ·       The developmental stage of adolescence and how that impacts food choices and eating behaviors ·       Why and how eating habits change during this time ·       Why it’s important to maintain food routines and expectations ·       Real life examples and stories about our own children and clients ·       Tips for breakfast, lunch, snack time and other challenges ·       Sources of food shaming and other negative influences ·       Resources for parents, caregivers and health professio

Rethinking buzzwords like clean eating, superfoods and vegan, Terry Walters shares her life’s work through her newest cookbook and inspires others to explore and embrace plant-based cooking. “Try one plant-based recipe a week. Focus on the foods, tastes and colors that you're not getting in your diet now, add something fermented, and if there's any way at all, share the journey with somebody else.” – Terry Walters Tune into this episode to learn about: ·       How and why Terry became a self-taught plant-based chef ·       Terry’s “clean food approach” and how her focus has shifted to “nourish” ·       Fermented foods, brine ferments, and how you can make them at home ·       What “superfood” means to Terry ·       Tips for incorporating more plant-based foods in the diet ·       How cooking classes can open the conversation about health and wellness ·       The recipes Melissa made from the book and how they turned out ·       Why Terry felt it was so important to have a robust index in the book

Certain populations find it difficult to gain weight and keep it on – especially in a healthful way. In particular, teen athletes may struggle to add muscle mass in hopes of improving their sports performance and think they need to consume large quantities of protein and supplements.  Tune into this episode with sports nutrition expert Nancy Clark to learn about: ·       Different types of people who struggle with gaining weight ·       Common questions and myths about healthy weight gain ·       The role of different macronutrients (carbs, protein, fat) in weight status ·       How much protein is really necessary for weight gain ·       How much carbohydrate in relation to protein to aim for ·       The role liquid calories, especially juice, can play in weight gain ·       Simple strategies to boost intake at meals and snacks ·       Tips on what to AVOID if you’re trying to gain weight ·       An easy recipe to make your own sports drink ·       When someone should consult with a registered di

Lean, fresh pork is a source of eleven key nutrients and pork is the most consumed protein worldwide, making it an important part of many different cultures and eating patterns around the world. Yet, some health professionals and consumers remain unfamiliar with many of its health benefits, cultural applicability, culinary versatility and environmental sustainability. Tune into this episode with registered dietitian Kara Behlke-Ungerman to learn about: ·       Kara’s background growing up on a farm and ranch in rural Nebraska and experience in retail nutrition, communications and marketing ·       the National Pork Board’s efforts in promoting evidence-based information ·       the role of lean, fresh pork in healthy eating patterns across cultures, life stages and socio-economic status ·       the nutrient profile of pork beyond high quality protein including important nutrients such as choline and selenium ·       why pork is considered a “carrier” food and makes it easy to follow a plant-forward eat

Greater understanding of how a wide variety of carbohydrate foods impact nutrition and health within the context of culturally inclusive diets is imperative to create dietary guidance that is relevant to all Americans. Recognition of these foods, especially as our population continues to diversify, is part of the appeal and utility of a new scoring system that helps define high-quality carbohydrate-containing foods.  While there are many ways to define carbohydrate quality, none of the existing strategies, such as glycemic index and others focused on carb/fiber/sugar ratios, look beyond the carbohydrate content and address other nutrients of public health concern--and ones that primarily come from carb-containing foods, such as potassium and sodium. Tune into this episode to guests Dr. Drewnowski & Dr. Rodriguez to learn about: ·       the increasing diversity of the United States population ·       consumer confusion about the role of carbohydrates in the diet ·       how carbohydrate foods provide

Change Your Relationship with Fitness by Exercising Your “Enough-ness” Muscle Oversimplified messages and stigmatizing language about food and fitness often lead to shame instead of empowerment and sustainable behavior changes. Tune into this episode with guest JC Lippold to learn about: ·       consumer insights about what people think and tell themselves about fitness goals/failures ·       how fitness goals and failures can turn into a cycle of shame ·       sources of shame related to fitness ·       why some aspects of the fitness industry can feed into the cycle of shame ·       shifting the mindset away from shame-inducing mantras and self-talk ·       the concept of “enough-ness” and how it applies to behavior change ·       the four tenets of enough-ness ·       the power of limiting “minimizing language” and listening to intuition ·       how striving for happiness can lead to healthiness and not necessarily vice versa ·       resources and information to help change your relationship w

Despite decades of cholesterol research, consumers are still confused about dietary cholesterol and recommendations. In addition, many physicians are not aware of the latest guidance on cholesterol, including recommendations on egg consumption for different populations. Tune into this episode with guest Dr. Mickey Rubin, PhD, to learn about: ·       the history of cholesterol research and recommendations ·       common and persistent misconceptions about cholesterol in the diet ·       confusion around dietary cholesterol and recommendations ·       what the DGAs and American Heart Association say about cholesterol, eggs and heart health ·       dietary recommendations for different populations including healthy individuals, older adults, vegetarians and people with CVD ·       historic and current cholesterol consumption data ·       where cholesterol research is now; including research gaps and future research directions ·       updates on choline research ·       the role of industry-funded rese

Food Science: Creating Safe, Affordable, Accessible and Nutritious Food   Tune into this episode with regulatory/food law specialist and science communicator Anna Rosales, RD, MJ to learn about: the role of food science in food and nutrition security how and why food processing is an essential part of the solution for sustainable, healthy diets processed foods, food waste and food packaging the White House Conference on hunger, nutrition and health resources for professionals and the public Full shownotes and resources at: https://soundbitesrd.com/228   

Tune in for a quick update on upcoming topics and my free Do M.O.R.E. with Dinner Resource Kit as well as other news and the announcement of the winner of the Amazon Gift Card. https://soundbitesrd.com 

Nine out of ten Americans are not getting enough fruits and vegetables, and despite recommendations to eat seafood at least two times a week, many people are falling short of that goal. In fact, according to a recent study in BMJ 68% of adults and 95% of children do not consume enough omega-3s to reach the Dietary Guidelines for Americans recommendations. Aquaponics is an innovative sustainable food production system that combines hydroponics (growing plants in water without soil) and aquaculture creating a recirculatory system that might just help us achieve nutrition and public health goals of increasing consumption of two of the healthiest foods lacking in the American diet – vegetables and seafood. Tune into this episode with Dr. Steven Summerfelt and Molly Stanek to learn about: 7 out of 10 people don’t feel very knowledgeable about sustainable seafood 68% of adults and 95% of children do not consume enough omega-3s to meet the DGAs recommendations 9 out of 10 Americans don’t meet the DGAs fruit and veg

Convenience stores serve many communities and can often be a key source of food for families. Consumer insights show that shoppers are looking for foods that taste great and are also convenient and affordable. By leveraging nutrition experts in strategy, policy, innovations and communications, C-stores can make a positive impact on the food environment. Offering a variety of choices that include healthier options while keeping flavor as a priority is one key strategy that is generating results.    Tune into this episode with LeeAnn Kindness MS, NDTR to learn about: Why C-stores can and should offer better-for-you options How C-stores are leveraging nutrition experts to combine science and insights to make progress in the food environment How consumer insights are driving product innovation and food policy How food policy and nutrition strategy play a role in C-stores product mix and menu development How food policy relates to product development, innovation, reformulation and discontinuations How C-stores ca