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/ ...

#Podcast Epi 48: Portion Savvy Did you know that 1 teaspoon of fat (butter, cream, oil, bacon, dressing, etc.) is ~45 calories? Instead of cutting foods out of your diet start with cutting down on your portions. If you cut 2 teaspoons of butter off your morning toast, 2t of dressing off your lunch salad, and 2t of butter off your dinner roll you could save ~270 calories. What ever your health goals, understanding proper portions and serving sizes makes eating a bit better easier....

Lets talk about how this year you are going to achieve your weight loss goals!

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...

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...

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...

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...

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) 

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 ...

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 Resources for your reading pleasure: Fiber Calculator Fiber-Rich Foods List High Fiber Nutrition Therapy Websites: The National Fiber Council  American Heart Association  

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...

Thank you all for listening. I hope you have a safe and happy halloween! dietitiancindy.com  

Welcome to Episode Number 34! Frightening Food Fact of the week: Added Sugars. Resources for your reading pleasure: Choose My Plate Heart Association Health.Gov Follow along on Instagram to see how I cut back on added sugars. 

Through the end of October I'll be talking "Frightening Food Facts" so don't forget to subscribe. Thank you for listening.  You read that right. Cockroach milk could be inline to take the Superfood crown. Resources for your reading pleasure below!  --- Sources: Ramaswamy et al - Structure of a heterogeneous, glycosylated, lipid-bound, in vivo-grown protein crystal at atomic resolution from the viviparous cockroach Diploptera punctata - the journal of the International Union of...

Welcome to the show notes! I have added some salt and sodium resources for your reading pleasure. Thanks for listening. My Blog: An Update on Sodium Recommendations American Heart Association  Heart Humor cartoons Change your salty ways in 21 days! Heart Mark Check- learn how to navigate the grocery store to find reduced sodium food items.  Sodium and Salt information Sodium Tracker worksheet CDC all about Salt   Always Smiling,  Dietitian Cindy Follow on Facebook for more tips and tricks.

Snacking can be apart of a healthy diet. We just need to pay attention to type and size of the snack. Come back tomorrow for my quick Snack Guidelines List! ​Follow along on instagram Blogger at Newlywed Nutrition  

Family Meal Time   Resources: Blog Post: Are People Who Eat at the Table Healthier? EatRight.Org  

Disclosure: I did not receive monetary compensation for product promotion. I did receive a free sample but, again, was not compensate to write this post or plug in my podcast. Thoughts and opinions expressed are my own. IBS sucks...end of story but there's hope. A registered dietitian nutritionist can help. To find one in your area visit EatRight.Org. If you are in my neck of the woods email me at [email protected] for appointment information or visit here. Resources for your reading...

  August is Kids Eat Right Month TM Today's 30 second byte is about nutrition needs for your young athlete.  Please subscribe:

AUGUST IS KIDS EAT RIGHT MONTH! Articles: Teaching Kids to Cook  Toddlers in the Kitchen Teach your kids to cook with this online training course. Kids Cook Real Food worksheet  Knife Skills for adults Essential Cooking Tools for Beginners

August is ‘Kids Eat Right’ Month With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital. Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day. August, which is Kids Eat Right Month, is a great time for families to focus on the importance of healthful eating and active lifestyles. The Academy of...