Is your New Year’s resolution to shed pounds and eat healthier? Make these goals attainable, and transform your resolutions into realistic changes you can measure. Break big goals into smaller, more specific goals, like “I want to lose ten pounds in four months.” Evaluate your progress every week or two and remember to remain patient; Success doesn’t happen overnight!

Resources:

www.EatRight.org

How to write a goal

Recipes

Motivation

Healthy Huggins Grocery List

7 top weight loss resources

Dietitian Cindy's New Year Tips

Follow on Instagram for more food and nutrition motivation!

Check out this episode!

Wednesday, May 31, 2017

Pregnancy Announcement

Epi 46 Show Notes

I'm talking my pregnancy and gender reveal! Upcoming shows will cover my pregnancy story and pregnancy health. Follow the conversation on instagram and/or follow #DietitianCindy

Thanks for listening and please don't forget to subscribe.

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Monday, May 1, 2017

Bone Health

Dietitian Cindy's Show Notes

Per SUDIA press release,

To learn more about osteoporosis prevention and the "Bone-gevity: Bones Built to Last" campaign, visit http://southeastdairy.org/bone-health/ and follow the conversation using #bonegevity and #bonehealth.

Additional Resources for your reading pleasure:

National Osteoporosis Foundation: https://www.nof.org/

SUDIA: http://southeastdairy.org/

Follow on Instagram for more tips throughout the month of May.

Check out this episode!

Friday, March 3, 2017

Eating Disorder Recovery

Podcast Epi # 44 "Tips for Eating Disorder Recovery"

Guest Host: Kaleigh Kessler, RD, LD

Transcript:

Hi my name is Kaleigh and I’m a dietitian specializing in eating disorder recovery because years ago I suffered with an eating disorder. Today I’m going to share tips with you that I learned during my own recovery. First, remember that you must forgive yourself for any damage you’ve done to your body. Know that you are worthy of life and love. Food is food. Food has an appropriate place in your life because eating is a part of your day. However, it is not the center of your day. Separate your life from the food you eat. Base your health on how you feel, not on how you look. Do not feel guilty for eating what you want, knowing that no food is inherently good or bad. When you are craving salty foods such as chips, your body may be low on sodium so don’t feel bad for eating them. Know that no one food is off limits and you can eat what you want without a need for compensation. Just because you had a piece of cake last night does not mean you cannot have a cookie today. Do not base your morality on the foods you eat, or how often you exercise. You are not good for eating a salad, just like you are not bad for eating pizza. Lastly, choose recovery every single day. Actively engage in recovery by always saying no to your eating disorder voices, and saying yes to the exact opposite of what your eating disorder is telling you. This has been beyond the byte with RecoveryRD, Kaleigh.

For more information, visit www.therecoveryrd.com

Instagram: www.instagram.com/@recovery_rd

Facebook Page: www.facebook.com/RecoveryRD

Email: kaleighkessler2@gmail.com

Additional resources: http://nedawareness.org/

Check out this episode!

Thursday, February 9, 2017

Salt and Sodium

Episode # 43: Salt and Sodium | February is National Heart Month

Check ingredients list to avoid sneaky sodium. Sodium can be labeled as any of the following:

Disodium guanylate (GMP)
Disodium inosinate (IMP)
Fleur de sel
Himalayan pink salt
Kosher salt
Monosodium glutamate (MSG)
Rock salt
Salt
Sea salt
Sodium bicarbonate
Sodium nitrate
Sodium citrate
Sodium chloride
Sodium diacetate
Sodium erythorbate
Sodium glutamate
Sodium lactate
Sodium lauryl Sulfate
Sodium metabisulfite
Sodium phosphate
Trisodium phosphate

Resource:

American Heart Association. 2017. Break Up With Salt. Link

Check out this episode!

Tuesday, January 31, 2017

Heart Month

Episode 42: Heart Month

References: American Heart Association

Additional Resources:

Blog: www.NewlywedNutrition.com

Find links to educational resources for consumers and professionals from CDC and Million Hearts^®. Check back here throughout February for more information on heart disease prevention, including a CDC Feature Article and quiz.

Heart Disease Fact Sheet
Know the Signs and Symptoms of a Heart Attack
Preventing Heart Disease: Healthy Living Habits
How much physical activity do adults need?
Million Hearts^® Healthy Eating & Lifestyle Resource Center: Browse hundreds of heart-healthy recipes, 28-day meal plans, and lifestyle articles.
How Old Is Your Heart. Learn Your Heart Age! (Video) : How can our hearts be older than we are? Learn more about your heart age.

Follow me on Instagram for daily tips!

Past Podcasts related to Heart Health!

Check out this episode!

Wednesday, January 25, 2017

Mindful Eating

January 26, 2017 in Mindful Eating Day learn more here.

Mindful practices:

Approach eating with your health in mind
Plan meals ahead of time
Sit at the table when eating
Before eating take a moment to look over your plate. Notice the color and the smells. When eating slow down and actually let yourself feel the texture and enjoy the taste.
Slow down....no really SLOW DOWN

Try this exercise:

Next time you have a meal or a snack choose 1 item on your plate to answer the following questions.

What color is the food?
How does it smell?
Describe the first bite (i.e. is it hot, spicy, juicy, slimy)?
Count how many times you chew the first bite.

If you can, try this exercise with someone else so you can talk out your answers.

Check out this episode!

Wednesday, January 11, 2017

Weight Loss

Episode 40 Show Notes

Resources for your reading pleasure:

Crank up your Metabolism with Weight lifting

Crank up your Metabolism by Eating

Healthy Huggins Grocery List

Recipes

Shedding for the Wedding

Blog: Newlywed Nutrition

Check out this episode!

Saturday, December 31, 2016

Holiday Health Hacks | Sleep for good health

Sleep is essential for good health!

Resources: The National Sleep Foundation (NSF)

Check out this episode!

Monday, December 12, 2016

Holiday Health Hacks

DietitianCindy.Com

Did you know...Increasing water consumption could eliminate 68 to 205 calories per day. This could result in 7 to 21 lbs weight loss over one year.

Water recommendations: Crank up your Metabolism with Food!

Resources:

Plain Water Consumption in relation to energy intake & diet quality among US adults, 2005-2015

http://www.health.harvard.edu/blog/big-benefits-plain-water-201605269675

http://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking

http://www.medscape.com/viewarticle/870503

Check out this episode!

Wednesday, November 16, 2016

Benefits of Fiber

Fiber is your friend! The average American does not get enough fiber.

Getting adequate fiber in your diet helps with

Weight Management
Blood Sugar Control
Heart Disease

Fiber can aid in decreasing risk for

Diabetes
Increased Risk for Diabetes
Heart Disease
Overweight/Obesity

Answers to the instagram quiz here!

Resources for your reading pleasure:

Fiber Calculator

Fiber-Rich Foods List

High Fiber Nutrition Therapy

Websites:

The National Fiber Council

American Heart Association

Check out this episode!

Wednesday, November 2, 2016

National Eating Healthy Day

Happy National Eating Healthy Day guys! That term "healthy" means many things to many people but the American Heart Association Advices us to consume a colorful plate in order to get essential nutrition. This campaign is designed to show us how simply adding a cup of fruits and vegetables a day (2 servings) will help you live a longer, healthier life. Take this opportunity to makes small changes to your plate. For instance, if you tend to skip out on fruit, set a day this week to eat 1 serving of fruit. What's a serving? Glad you asked!

Need help setting goals? Download my goal sheet printable for assistance.

Monday, October 31, 2016

Nutrition Facts Labeling Laws

Frightening Food Facts

We have covered cockroach milk and added sugars now let’s jump into my soapbox, food labels.

Stop getting pulled into the health halo and start looking closely at the nutrition facts labels on the back of food products. Why? Because the front of the container LIES all day long!

“Free” doesn’t mean free when it comes to our food.

Nutrients per Serving	Free	Low	Reduced/Less	Light (Lite)
Calories	Less than 5 calories	40 calories or less	At last 25% fewer calories	At least 1/3 fewer calories
Fat	Less than 0.5 gm fat	3 gm or less fat	At least 25% less fat	At least 50% less fat
Saturated Fat	Less than 0.5 gm saturated fat	1 gm or less saturated fat and no more than 15% of calories from saturated fat	At least 25% less saturated fat	Not used
Cholesterol	Less than 2 mg cholesterol and 2 gm or less saturated fat	20 mg or less cholesterol and 2 gm or less saturated fat	At least 25% less cholesterol and 2 gm or less saturated fat	Not used
Sodium	Less than 5 mg sodium	140 mg or less sodium	At least 25% less sodium	At least 50% less sodium
Sugar	Less than 1.2 gm sugars	Not a legal claim	At least 25% less sugar	Not used