Make friends with all carbs but become besties with the nutrient-rich carbs below. 

Carbs=fuel (energy) We need a variety at each meal in smaller portions. It is recommended you eat a meal every 4-5 hours to replenish energy!

Whole grains (cereal, bread, pasta)

Beans and Legumes

Low-fat Milk

Whole Fresh Fruit

Non-Starchy Vegetables

Good resources to learn more about carbohydrates:

www.Eatright.org

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/types-of-carbohydrates.html?loc=ff-slabnav

Resources:

Podcast: How to read a food label

Serving Size vs. Portion Size

Create your plate

23 Easy Plate Method Dinners

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!

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.

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.

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: [email protected]

Additional resources: http://nedawareness.org/

 Music: Broke for Free, Something Elated

Link http://freemusicarchive.org/search/?quicksearch=broke+for+something

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:

1. Disodium guanylate (GMP)
2. Disodium inosinate (IMP)
3. Fleur de sel
4. Himalayan pink salt
5. Kosher salt
6. Monosodium glutamate (MSG)
7. Rock salt
8. Salt
9. Sea salt
10. Sodium bicarbonate
11. Sodium nitrate
12. Sodium citrate
13. Sodium chloride
14. Sodium diacetate
15. Sodium erythorbate
16. Sodium glutamate
17. Sodium lactate
18. Sodium lauryl Sulfate
19. Sodium metabisulfite
20. Sodium phosphate
21. Trisodium phosphate

Resource: 

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

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 along on Instagram!

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.

1. What color is the food?
2. How does it smell?
3. Describe the first bite (i.e. is it hot, spicy, juicy, slimy)?
4. 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.

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

Sleep is essential for good health! 

Resources: The National Sleep Foundation (NSF)