http://www.dietitianpros.com/blog/rss/feedsWe commit to improving the lives of dietitian professionals while providing class-leading nutrition staffing services for healthcare facilities across the US.Wed, 29 Apr 2026 06:02:24 -0700http://www.dietitianpros.com/blog/post/what-to-eat-for-better-sleephttp://www.dietitianpros.com/blog/post/what-to-eat-for-better-sleep A good night’s sleep is something most people take for granted — until it stops happening. Diet and lifestyle play a more prominent role in sleep than many people are aware. Often a few changes here and there can keep you from tossing and turning or asking for sleeping medication. Adults require at least seven hours of sleep each night for good health and well-being. Unfortunately, at least one-third of adults have insomnia and regularly get less than that, notes the American Academy of Sleep Medicine (1). Insomnia is defined as: • Having trouble falling asleep • Waking frequently during the night • Waking too early and not being able to fall back asleep • Having restless, poor quality sleep About 10% of adults have such severe insomnia that it affects their daytime activities. Middle-age women tend to have the most problems with sleep (1). In addition to affecting your mood and ability to think clearly the next day, chronic insomnia affects one’s health too. It increases the risk of mood disorders, impacts food choices, disrupts hormones, weakens the immune system, and often contributes to elevated blood pressure, glucose levels, lipids, and abdominal weight gain (2). If your patients have or are at risk for these health conditions, it’s essential to talk about the importance of sleep and review how diet can impact it. Food and Sleep Problems: More Than Caffeine Many are familiar with the effects of too much caffeine from coffee, tea, or a chocolate dessert close to bedtime. Still, they may not be aware that their macronutrient mix, and overall diet pattern can affect sleep. For example, late-night eating can keep you up as your body has to work to digest that food. Drinking alcohol may make you feel drowsy, but it tends to cause more disrupted sleep. Eating a high glycemic diet may also keep you up. A study on more than 3,000 Japanese women found those who ate a high carbohydrate diet from sweets and noodles reported more sleep problems than those who ate more vegetables and fish (3). One explanation is that high levels of glucose promote insulin production. That, in turn, could release hormones like adrenaline, cortisol, glucagon, and growth hormone, which counteract sleep hormones. Sleep-Promoting Nutrients and Foods The sleep cycle is controlled largely by fluctuations in levels of certain metabolites, hormones, and neurotransmitters in your brain. Some of these include: • Acetylcholine • Adenosine • Cortisol • Epinephrine • Gamma-aminobutyric acid (GABA) • Melatonin • Norepinephrine • Serotonin Specific nutrients are essential for producing and regulating these neurotransmitters. Supplements can be helpful sometimes, but research suggests that it’s better to obtain these nutrients from food instead. Here are some foods and nutrients that can promote better sleep: L-tryptophan, an essential amino acid, is needed to produce serotonin, a neurotransmitter that promotes feelings of calm and relaxation. Serotonin is a precursor to melatonin. Diets that are low tryptophan are linked to worse sleep patterns (4). Tryptophan is in a wide range of foods, but it’s especially high in: • Milk • Tuna • Poultry • Oats • Nuts and seeds Several studies have found tart cherry juice helps increase sleep time and quality. That may be because tart cherries have some tryptophan, and they’re also rich in melatonin. A 2018 study published in the American Journal of Therapeutics found a dose of 240 ml of tart cherry juice taken in the morning and at bedtime improved sleep quality in older adults (5). Keep in mind drinking that much juice could add significant calories, so eating tart cherries might be a better choice. Other foods that have melatonin include: • Goji berries • Milk • Eggs • Fish • Pistachios Glutamine is another amino acid. It works with the help of vitamin B6 to synthesize GABA, a sleep-inducing neurotransmitter. There’s some debate about whether GABA from foods or supplements can cross the blood-brain barrier. Still, some choice foods provide an extra GABA boost along with glutamine and vitamin B6 to further support production of GABA in the brain. These include: (6) • Spinach, kale, broccoli • Legumes • Potatoes/sweet potatoes • Buckwheat, oats, and other whole grains • Fermented foods (yogurt, kefir, sauerkraut) Micronutrients, especially magnesium, zinc, and vitamin D, are also linked with sleep patterns. These and other vitamins and minerals are cofactors in the production of many sleep-related neurotransmitters. So, it makes sense that optimizing these can potentially help improve sleep quality and length of sleep. A 2019 NHANES study found men and women who reported shorter amounts of sleep had a lower intake (dietary and supplements) of magnesium, calcium, vitamins A, C, D, E, and K (7). Another Reason to Go Mediterranean If you’re looking for one diet pattern that can put you to sleep easier, look to the Mediterranean diet. It easily includes all of the dietary recommendations mentioned here — and there’s a large body of evidence to support its benefits for improving sleep. Better adherence to the Mediterranean diet improves sleep quality in every adult age group studied, including older adults, menopausal, and pregnant women (8,9,10,11) Based on the research, those who can make any healthy diet pattern a permanent part of their lifestyle will likely have less insomnia. And chances are, they’ll also enjoy numerous other health benefits like a healthy weight and reduced risk of many chronic diseases — which might just help them to sleep a little more soundly. REFERENCES: 1. http://sleepeducation.org/essentials-in-sleep/insomnia 2. https://pubmed.ncbi.nlm.nih.gov/28977563/ 3. https://pubmed.ncbi.nlm.nih.gov/25168926/ 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230229/ 5. https://pubmed.ncbi.nlm.nih.gov/28901958/ 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986471/ 7. https://pubmed.ncbi.nlm.nih.gov/31581561/ 8. https://pubmed.ncbi.nlm.nih.gov/31035395/ 9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7699965/ 10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551612/ 11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7052994/ Sun, 28 Mar 2021 18:08:00 -0700http://www.dietitianpros.com/blog/post/nutritional-care-for-the-transgender-communityhttp://www.dietitianpros.com/blog/post/nutritional-care-for-the-transgender-community Transgender identity According to a 2016 survey by the Williams Institute, roughly .58% of the US population or 1.4 million adults identify as being transgender. Estimating a true number is difficult as population-based surveys rarely ask about transgender status. 1 The term transgender is defined as identifying with a different gender than you were assigned at birth. A transgender man is someone assigned female that identifies as male, while a transgender woman identifies as female. Cisgender applies to those who identify with their assigned gender at birth. Non-binary means the individual does not identify with either male or female and may describe themself as they or them. Not all transgender individuals choose to undergo medical treatment to affirm their gender identity. And transgender does not necessarily mean gay. Gender identity does not determine sexual attraction. Healthcare challenges When it comes to healthcare, transgender individuals experience more health inequities than cisgender peers due to discrimination, stigma and limited access to quality care. Transgender individuals are more likely to experience sexual assault and harassment and are at increased risk for substance abuse, STDs, mental health issues and suicide. Transgender women of color are at higher risk for HIV while transgender men have a reduced likelihood of preventive cancer screening. 2 Risk of homelessness, unemployment and poverty are higher in the transgender population as well, which puts them at risk for food insecurity. Point-in-Time Counts note that the adult homelessness rate in transgender individuals is up 88% from 2016 and the number of those dealing with unsheltered homelessness rose 113% in the same time frame. 3 A 2015 study on transgender individuals found that transgender, non-conforming (TGNC) people were “4 times more likely to have incomes below $10,000/year, 3 times more likely to be unemployed, and 2.5 times more likely to experience homelessness in their lifetimes, compared to cisgender counterparts”. 4 A recent study published in BMC Public Health found that 79% of TGNC individuals surveyed experienced food insecurity. 5 Dr. Whitney Linsenmeyer, PhD, RD, LD, is a spokesperson for AND, assistant professor and DPD director at St. Louis University and clinician for transgender students at the SLU health clinic. She notes the risk for food insecurity in this population is very high. Ginger Bouvier, MEd, RDN, LDN, a dietitian in New Orleans with Crescent Care has been providing MNT to transgender patients for over a decade. She agrees, “While every patient is different, transgender individuals are often unemployed or underemployed because of bias and discrimination, leading to very high rates of food insecurity.” Eating disorder risk Eating disorder risk is high in this population according to those interviewed. “Transgender persons are at greater risk for developing eating disorders for many reasons, some more obvious than others”, according to Laurie Dunham, MS, RD, LD, CEDRD-S of Laurie Dunham Nutrition, LLC | Facebook. “Living in a body that feels incongruent with the gender assigned at birth can be a traumatic experience. Body acceptance is often poor and can lead to social isolation and depression. Obtaining appropriate health care may be delayed due to the significant amount of stigmatization and marginalization this population may face. Disordered eating behaviors such as restricting food intake, binging, and/or purging may be a way to cope with uncomfortable emotions and give a (false) sense of control. Altering food intake is also a way in which a person may attempt to change the shape of their body to appear more masculine or feminine.” Dr. Linsenmeyer notes that “Adolescents may use harmful behaviors to attain a certain body shape or size, if they have a desire to suppress the development of breasts for example. Disordered eating may also be a coping mechanism for stigma and discrimination. Weight gain or bulking up is common in transgender men as they try to fit in with men in their families body type.” Bouvier also finds that transgender patients commonly experience unintended weight gain as a side effect of hormone therapy. “I often see transgender patients with obesity, whether they are receiving hormone therapy or not. Obesity can prevent patients who are seeking gender-affirming surgery from being eligible for surgery. “ Ash Hazen, a transgender man, dance artist, personal trainer, and current master’s student in clinical nutrition at the University of Bridgeport admits he suffered an eating disorder as an adolescent and that gender dysphoria had a lot to do with it. “I didn’t have any good representation of gender identity and didn’t learn much about nutrition during treatment. I was trying to control my body from changing through lack of food. When I started testosterone therapy, my eating disorder symptoms decreased.” Ash also notes his primary care doctor started therapy without discussing nutritional changes. He learned more about his diet after undergoing periareolar bilateral mastectomy surgery. He developed Guttate psoriasis, which may have been related to the procedure. He tried to have his concern addressed at an LGTBQ health clinic, but “no one could even diagnose me properly” His friends suggested a gluten and dairy free diet, which helped his skin clear. He became more interested in nutrition through his own experience and personal training. Theresa LaMont, RDN, LDN of No Stress Nutrition https://www.nostressnutrition.com who uses they/them pronouns, notes that, “Disordered eating behaviors and dysmorphia/dysphoria are more common among transgender people than their cisgender peers, but due to systemic marginalization, transgender folks also struggle to access care for these issues”. Calculating needs Estimating nutrient needs in the TG population can be difficult. According to Dr. Linsenmeyer, “There isn’t much research on calculating calories in the transgender population and a range of predictive values may be used. Lean body mass increases with testosterone use along with an increase in appetite. Trans men may gain 2 to 4 pounds or could gain 40 to 60 pounds.” She typically estimates calories using a range of 200 to 300 calories. LaMont agrees, “Often, dietitians become overly reliant on formulas and charts for making nutrition recommendations, and those may not adequately reflect the diversity inherent in the transgender community. I’m not interested in telling other dietitians which Hamwi equation to use for a transgender woman because whether we use the formula for men or the formula for women, both lack adequate support for application to people who are not cisgender.” “For transgender people utilizing hormone replacement therapies (such as estrogen or testosterone), we are functionally inducing a second puberty, and with that comes issues we might expect in a first puberty including appetite changes and shifts in body composition. In people who have the capacity for menstruation, it’s important to be aware of how testosterone hormone replacement therapy may influence bone density”, states LaMont. Dunham believes, “Transgender (TG) nutrition is less about how to calculate goal body weight and which formula to use to assess energy needs. TG care, in general, is more about affirming a client's gender identity without question, normalizing changes in appetite that may occur with hormone use during the transition process, and providing compassionate care. It is working with the person to identify shared nutrition goals, and helping the individual navigate the health care system in order to receive the care needed.” How RDs can help the transgender population Dr. Linsenmeyer would like to see more RDs working on healthcare teams with transgender individuals. She mentioned a survey that found only 12% of transgender clinics have RDs to refer to, which is clearly not enough. LaMont believes that, “RDs should be doing the work to deepen their understanding of gender diverse people OUTSIDE of their sessions. While each transgender person is the expert on their own lived experience and needs, patients should not have to do "trans 101" level education in order to receive competent nutrition care.” LaMont also stresses that, “All dietitians, but especially cisgender dietitians, can create more affirming spaces for transgender folks by engaging in practices like sharing their pronouns and asking for patient pronouns on intake forms. Differentiating between legal name and the name a person prefers to be called is also a helpful thing to have on intake documents”. In addition, “Dietitians should also request information related to a persons’ gender transition only insofar as it affects nutrition related recommendations”, encourages LaMont. We as dietitians have much work to do in this challenging area of nutrition therapy. We can better serve the needs of transgender patients’ needs by listening, researching and being a compassionate, open-minded advocate of care for this underserved population. References: 1. How Many Adults Identify as Transgender in the United States? – Williams Institute (ucla.edu) 2. Transgender Health - AMSA 3. Transgender Homeless Adults & Unsheltered Homelessness: What the Data Tell Us - National Alliance to End Homelessness 4. James SE, Herman JL, Rankin S, Keisling M, Mottet L, Anafi M. The report of the 2015 U.S. transgender survey. Washington: National Center for Transgender Equality; 2016 5. Russomanno J, Jabson Tree JM. Food insecurity and food pantry use among transgender and gender non-conforming people in the Southeast United States. BMC Public Health. 2020;20(1):590. Published 2020 Apr 29. Mon, 15 Mar 2021 08:27:00 -0700http://www.dietitianpros.com/blog/post/curious-about-integrative-nutrition-courses-and-resources-to-expand-your-knowledgehttp://www.dietitianpros.com/blog/post/curious-about-integrative-nutrition-courses-and-resources-to-expand-your-knowledge Integrative and functional medicine treats the patient as a whole – and many who work in the field are convinced this is the future of medicine. The goal is to understand why the patient is ill, and work to fix the root cause, rather than just prescribe a medication to manage their disease. Similarly, integrative and functional nutrition is a more personalized approach in which a dietitian and patient partner together to heal the root causes of symptoms or an illness. It’s still science-based, but it considers all aspects of a patient’s lifestyle, genetics, and biochemistry, rather than just prescribing a standard diet for their disease. Using an integrative and functional approach in your nutrition practice can be so satisfying for both patients, and yourself. It helps patients take control of their health and appreciate how interconnected their body and lifestyle are. As a result, patients are often more motivated and successful at making changes. Unfortunately, there’s a gap in most traditional nutrition curriculums, and many dietitians (especially those of us who have been practicing for a while) aren’t all that knowledgeable or comfortable with the integrative approach. If you’re intrigued, but not sure how to start incorporating the principles of integrative and functional nutrition into your practice, it’s worth investing some time to learn more. Here are three valuable resources specially designed by and for registered dietitians. They’ll help you get up to speed or advance your skills in the area of integrative nutrition and earn some CPE credits at the same time. 1. Dietitians in Integrative and Functional Medicine (DIFM) DPG practice group. Open to all Academy of Nutrition and Dietetics members for $40 per year, this practice group is an amazing resource. Membership benefits include: • A full library of CPE-approved recorded webinars as well as ongoing live webinars on a wide range of topics in integrative nutrition and practice. • A free subscription to the Natural Medicine Database- a great evidence-based resource if you want to examine the research on benefits or uses of herbs or supplements. • A free digital subscription to 3 online journals (Advances in Mind-Body Medicine, Integrative Medicine: A Clinician’s Journal, Alternative Therapies in Health and Medicine) • An active online discussion board, newsletter, and podcast 2. The Integrative and Functional Nutrition Certificate of Training through the Academy of Nutrition and Dietetics. If you want more structure and a general overview of integrative nutrition, consider investing in this five-module, prerecorded program. It covers the basics, including: • Digestive health • Identifying and eliminating toxins • Managing inflammation • Supplement use The entire program qualifies for 10 CPE credits, and is open to Academy members as well as non-members (although the price point is higher). 3. Ready to specialize in integrative nutrition and functional nutrition? The Integrative and Functional Nutrition Academy (IFNAcademy) gives you the skills and confidence to practice with the pros. Registered dietitians and integrative medicine nutritionists, Dr. Sheila Dean and Kathie Swift, offer this very thorough online course along with a distinguished faculty and advisory board who are top leaders in integrative and functional medicine. Lectures and resources are provided by trained allopathic and naturopathic physicians, registered dietitian/nutritionists, nurse practitioners, culinary nutrition experts, holistic health counselors and other allied professionals. With 5 tracks and 33 modules, this program is a significant investment in time (and money) but it covers everything you need to know to practice integrative nutrition with confidence. Successful completion of the IFNA functional nutrition training program provides 220 CPE credits. While the board exam isn’t required, if you decide to take it, you’ll earn the Integrative and Functional Nutrition Certified Practitioner (IFNCP™) Advanced Practice Credential. Whether you want just a taste of the basics, or you decide you want to dive deep into the science of integrative and functional nutrition, these resources could be just the boost your nutrition practice needs.Tue, 02 Mar 2021 14:44:00 -0700http://www.dietitianpros.com/blog/post/national-nutrition-month-rd-resourceshttp://www.dietitianpros.com/blog/post/national-nutrition-month-rd-resources Unless you’ve got your head in the sand, you’re well aware that the most important month for nutrition professionals is right around the corner. That’s right! National Nutrition Month is less than 4 weeks away! With the recent release of the 2020 US Dietary Guidelines, this year’s theme is all about “personalizing your plate”. As dietetics professionals, it’s our job to help our clients meet their unique nutritional needs on their terms. Gone are the days of simply handing someone a pre-printed list of suggested foods to eat. What good does that do anyone? Our national Academy of Nutrition and Dietetics (AND) has lots of great resources to help you bring more awareness to the nutrition profession and the benefits of a nutritious diet on health to consumers. If we want more respect, recognition, pay and attention paid to nutrition, we have to go about it with boots on the ground. This is not only a time to be recognized, but to give back to our profession. Here’s a list of ways to elevate and celebrate our profession: 1. Get out in the media. Contact your local radio or TV stations and book a segment for National Registered Dietitian Day (March 10th). FYI- it falls on the second Wednesday in March every year. 2. Get social. Social media is on a dietitian’s side. It’s an inexpensive way to market our profession. Challenge yourself to do a Facebook Live, Twitter Takeover, Instagram reel or Tik Tok video. Consider a live cooking demo. If an influencer can do it, so can we. 3. Write a blog post, recipe or article. Reach out to your community paper, workplace or place of worship. Offer to write about a timely nutrition topic or what the profession of dietetics does. 4.Mentor a student or intern. Contact your local university and offer to mentor a student or intern. Students and interns are our future. They look up to us for advice and training. They might be a great help to you, as well. Become a mentor through the Academy here: Preceptors And Mentors (Eatrightpro.org) 5. Volunteer to be a food rescuer.Food rescue has become a huge trend as pantries struggle to feed hungry neighborhoods and reduce food waste. Check out Clancy Cash Harrison’s Food Dignity Project here:Clancy Harrison | The Food Dignity® Project 6. Host a food drive. At your work place. Discuss how prevalent food insecurity is, especially now during this pandemic. If you can’t physically donate items, make a donation to your local food bank. 7. Participate in career day. Remember when the police or fireman showed up at your school for career day? Offer to be a virtual guest in your kids’ high school health class or local elementary school. Choose an underserved population to encourage more diversity in our field. 8. Form a mastermind group for more support and career help. Some online groups have membership fees, but in the age of digital connection, start your own for free. Find a few like-minded professionals to bounce ideas off of, and give and receive support. We are stronger together than divided. For more resources and ideas to celebrate National Nutrition Month, got to WWW.EATRIGHT.ORGTue, 09 Feb 2021 12:24:00 -0700http://www.dietitianpros.com/blog/post/whats-new-in-the-20202025-dietary-guidelineshttp://www.dietitianpros.com/blog/post/whats-new-in-the-20202025-dietary-guidelines The U.S Department of Agriculture (USDA) and Department of Health and Human Services (HHS) recently released the latest edition of the Dietary Guidelines for Americans. These science-based recommendations provide guidance about what and how much to eat to meet nutrient needs for health, and to prevent chronic disease. Although each version of the Dietary Guidelines adheres to a consistent message of healthy eating, the details in that message do evolve. As such, they’re updated every five years, to account for the latest nutrition research, recommendations from science advisors, and diet trends or attitudes among consumers. Here’s a look at the major highlights of the 2020-2025 Dietary Guidelines for Americans: 1. Recommendations for each stage of life. Instead of general one-size-fits-all advice, the latest guidelines include some specific recommendations by stage of life, such as: Infants and toddlers – aim to breastfeed exclusively for the first six months; introduce potentially allergenic foods within the first year; avoid foods with added sugar and those high in sodium. Children and adolescents – Optimize nutrition and physical activity during this time for growth and also to reduce the risk of chronic disease later in life. Pregnant and lactating women – Adhere to the estimated changes in calorie needs; maximize foods high in folate, iron, choline, iodine; include 8-12 ounces of low mercury seafood each week. Older adults – Eat a nutrient-dense diet to reduce chronic disease risk; ensure adequate intake of protein and vitamin B12. In addition to pointing out specific foods and nutrients that might be needed in greater or lesser amounts, the message here is that the foods you choose to eat, matter every day of your life. In fact, “Make Every Bite Count” is the 2020-2025 Dietary Guidelines’ call to action. 2. Four key quantitative recommendations. These are the same as the previous edition of the Dietary Guidelines, but they now include some age-related guidance: Everyone age two and older should limit foods with added sugar to less than 10% of calories per day. Infants and toddlers should not be given foods or beverages with added sugar. After the age of two, limit saturated fat to less than 10% of calories per day. Limit sodium to less than 2,300 mg per day – or less for those under the age of 14. For those who drink alcohol, limit consumption to two drinks a day for men and one drink a day for women. 3. There is no one-size-fits-all diet pattern. The 2020-2025 guidelines acknowledge that this document is just a framework. It can and should be customized to take into account individual needs and preferences, as well as cultural and traditional foodways. It also addresses the fact that many times food choices are based on one’s budget – but a healthy diet is still achievable, even on a tight budget. To support healthy eating with financial restrictions, the Dietary Guidelines lists resources appropriate to each life stage, such as: The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) The Supplemental Nutrition Assistance Program (SNAP) The Child and Adult Care Food Program (CACFP) The Summer Food Service Program (SFSP) Congregate Nutrition Services Home Delivered Nutrition Services 4. Your diet pattern matters more than individual foods and nutrients. Much like the previous versions of the Dietary Guidelines, there’s an emphasis on the diet pattern as a whole, instead of individual foods and nutrients. That’s an important message, because the average American diet scores 59 out of 100 on the Healthy Eating Index – a score of how closely one’s diet adheres to the Dietary Guidelines. There is clearly much room for improvement in most American’s diets. The message here is that one bad day won’t ruin an overall healthy diet. Also, while short bursts of healthy eating are great – they won’t make up for a lifetime of unhealthy choices. The Bottom Line Many nutrition professionals would agree that there are a few things missing from the latest Dietary Guidelines, like advice about ultra-processed foods, or a stronger stance on sugar. Still, they do provide good information which helps form a strong backbone for a healthy diet – if people adopt it. That’s where our job comes in. You can access the 2020-2025 Dietary Guidelines here. It’s full of useful information, nuggets and soundbites that every nutrition professional can use with patients, consumers, and the media. Tue, 26 Jan 2021 14:11:00 -0700http://www.dietitianpros.com/blog/post/on-our-plates-in-2021http://www.dietitianpros.com/blog/post/on-our-plates-in-2021 Most of us can’t wait to kiss 2020 good-bye. In addition to a new year, we’re ready to embrace some new food trends. While we welcomed sour dough and banana bread back into our lives in 2020, some tempting taste twists await us in 2021. For starters, big breakfasts are back. Gone are the days of grabbing a granola bar and running out the door. While more people will continue to make their living from their living room, breakfast has gotten more focus. Egg white wraps and some made from cheese are popular items on the menu for the low carb folks while whole grain pancakes will also make the plate. Deja brew. Coffee’s not just comfort in a cup. It’s moving into yogurt, granola bars, smoothie powders and alcoholic beverages. It seems we just can’t get enough java. Make mine spicy. Pasta, sauces and soups will get a little kick from black pepper, basil pesto, and other big flavors including Sriracha, smoked hickory, mushroom and hearts of palm. Speaking of mushrooms, they’ll remain as popular as cauliflower next year. Mushrooms are included frequently in take-out food because they add moisture to meals as well as texture and taste. In addition, they contain micronutrients that help support a strong immune system including selenium, vitamin D, and vitamin B6. Mushroom burger anyone? Burgers aren’t going anywhere, though more will be plant-based OR even made from meat grown in a lab. Beef grown from cultured cells may appeal to those that love beef but want to spare the environment and cows. Pork, poultry and seafood may also make the shelves from companies like Mosa Meat, Memphis Meats, SuperMeat and Finless Foods. Chick peas are the new avocados. These nuggets of health are not just for hummus. Expect to see them roasted as snacks, made into pasta, rice, crackers, pizza crusts and cereal. Chick peas are an affordable, sustainable source of fiber and protein. You can also “whip” the juice of canned chick peas and make aquafaba- a vegan egg substitute. Trust me on this one. Vegan jerky will be added to the snack mix. As Americans strive to reduce animal intake and meet their fruit and veggie intake, this will be a welcome, non-perishable addition. Look for fun flavors made from wheat protein (gluten) or mushrooms like Thai peanut, hickory smoked, mesquite lime as well as banana, mango and pineapple jerky. Alcohol-free or alcohol-infused? It appears both will be available next year. Big beer makers like Budweiser have added an alcohol-free option to their line up while alcohol infused seltzer and kombucha will remain available. Be sure to read the labels and keep out of reach of children if you’re stocking the latter. Dairy-free milk. Mooove over cow’s milk. Almond, cashew, coconut, oat and hemp milk will remain popular in 2021 as the plant-based movement gains momentum. Pea protein is behind Ripple milk and provides 8 grams per serving without any fat. Soy milk is still available, though it’s taken a backseat. Keto-friendly foods will still be the rage. Though most dietitians still advise moderation when it comes to protein and other nutrients, look for almond flour crackers, air-dried beef “chips”, parmesan cheese crisps and even salmon skin chips. Other keto crazed items include egg white or cheese wraps, nut and seed-based keto bars and chicken skin chips. Don’t forget about natural keto-friendly foods like eggs, nuts, avocados, and vegetables. The sky’s the limit! No matter what your taste or dietary preference, there’s certainly something for everyone come 2021. And after the year we’ve had, we definitely deserve it. References: www.usfoods.com Food Trends for 2021 | Martha Stewart Kroger reveals trend predictions for 2021 | 2020-12-18 | Food Business News www.fakemeats.com Healthy Living With Plant Based Milk | Ripple Foods Tue, 05 Jan 2021 14:17:00 -0700http://www.dietitianpros.com/blog/post/15-creative-holiday-gift-ideas-that-dietitians-love-to-givehttp://www.dietitianpros.com/blog/post/15-creative-holiday-gift-ideas-that-dietitians-love-to-give Despite all of the time we’ve had on our hands this year, many of us will no doubt still be scrambling to finish (or start) our holiday shopping. If you’re stuck for creative ideas that your foodie and health-minded friends and family will love, RDs are here to save the day. We’ve rounded up a list of food and nutrition-inspired holiday gift ideas that dietitians love to give – and many of these are also created or sold by RDs. Framed Kitchen Art Customized kitchen art is surprisingly easy, inexpensive and fun to make. Chrissy Carroll downloads free food and fitness-themed art printable images (available online), prints them on high quality paper, and frames them for gift-giving. She has a helpful tutorial on her website with ideas, links to downloadable images, and photos of some finished products that she’s made. Fruit & Veggie Tracker Bands Do your kids (or you) need some motivation to eat more veggies? Barbara Storper’s company Food Play, sells these fun Fruit & Veggie Tracker Bands. They make great stocking stuffers! Food Safety Kits Have a cooking newbie on your list? Mary Angela Miller’s company KeepSafe Food has 4 different home food safety kits. They’re handy for learning how to keep food safe, and they come packaged in an insulated tote. Just add a bow. Reusable Food Storage Bags Emily Niswanger’s eco-friendly reusable food storage bags are great for packing lunches or snacks for the kids, or for the car or travel. She sells them in her Etsy shop HappyNisHandwerk. Meal Planning Tools Who can’t use help with meal planning? Amy Gorin Spector creates and sells curated plant-based meal plans, grocery lists, and nutrition tip sheets in her Etsy Shop - Plant-Based Eats. They’re an ideal gift for anyone who wants to eat better – especially right after the holidays. Food Pun Tees, Totes, and More In need of a unique gift for dietitians, students or other foodies? Check out Lisa Andrews of Sound Bites Nutrition’s food pun swag including tees, totes, mugs and onesies. A portion of her proceeds goes towards fighting food insecurity in Cincinnati. Inspirational Notecards and Prints Yvette Quantz creates and sells inspirational cards and prints through her company, Foodspirations®. Her goal is to inspire people to feel good about themselves on the inside, so they can share their gifts with the world. Each of her designs has a story, inspired by a personal experience or another person’s journey. Check out her customizable Holiday Collection and Notecards (which make great stocking stuffers). With every purchase, a donation is made to Feeding America’s Children. Cookbooks and a Food Bundle Sarah Haas loves gifting a food bundle with recipes or cookbooks. She pairs her own cookbook, Taco! Taco! Taco! with some spices, a hot sauce and maybe a fun dish towel. She recommends adding or subtracting things based on your price point. Homemade Seasoning Mixes If you really want to customize your cookbook and food bundle gift, add a jar of your own homemade seasoning. Megan Byrd has Seven No Salt Seasoning Mix ideas on her website. Favorite Kitchen Tools Everyone eats, so kitchen tools always make a great gift. Judy Barbe’s favorites include a handheld citrus juicer, a microplane zester, silicone baking mats, and fragrant kitchen soaps to encourage hand washing while enjoying a little aromatherapy break. Not sure what to choose? Contact dietitian and Pampered Chef consultant Jen Haugen. She can recommend the right tools for beginners through expert chefs. Personalized Tea Blends Jinan Banna makes personalized tea blends for friends and family. She recommends buying several different herbal ingredients in bulk, then mixing them into personalized blends and packaging them in holiday themed paper bags with a label listing their personalized variety. To make this gift even more complete, she includes a mug. Some tea combinations she loves: • for warmth: cinnamon bark, rooibos, crushed nutmeg, cracked black pepper; • for relaxation: chamomile, lemon verbena and lavender (use less lavender than the other two ingredients as it's strong) • for calm energy: white tea, dried citrus peels (you can make these yourself) Food-Inspired Coloring Books These coloring books with recipes from Liz Weiss are fun for kids who love to color, or even kids-at-heart who need some coloring book therapy! She’s offering a bundle of 3 e-books with gorgeous foodie themed coloring pages and healthy recipes to go with them. Yoga and Activewear Nothing motivates you to work out more than some new, stylish workout clothes! Mandy Enright is an independent sales rep for Zyia, a line of activewear for women, men, and children. They have a huge selection of clothing for nearly every activity, and even everyday casual. Online Cooking Classes Karman Meyer has partnered with Airbnb to offer an online cooking experience. Her Cook-a-Long With Nutrition Expert classes feature three easy recipes that can be included into a healthy meal prep routine. You can purchase them for an individual or a group. Mindfulness Meditation Finally, RD Julie Lichtman recommends gifting an annual subscription to the Headspace, the Mindfulness Meditation app that can help with stress, sleep, mood and more. That’s something we could all use after this year! Our best wishes for a happy, healthy, and safe holiday season from all of us at Dietitian Pros!Mon, 21 Dec 2020 11:29:00 -0700http://www.dietitianpros.com/blog/post/rd-holiday-recipe-hackshttp://www.dietitianpros.com/blog/post/rd-holiday-recipe-hacks Contrary to popular belief, dietitians are not the food police. We really love food! We want to give our clients delicious ways to enjoy nutritious food and not see it as punishment. Holidays can be particularly tough for people on modified diets or those wanting to lose weight, but in the end- we all want our cake and to eat it, too. This month, I’ve asked a handful of RDs for their best recipe hacks. These include creative tips to increase the nutrient quality of a dish without compromising flavor and practicing mindfulness. Lettuce face it- food must taste good for us to eat it! Recipe hacks Joby Neelankavil www.jobyneelankavil.com advises “using cinnamon, vanilla and nutmeg to “sweeten” sweet potatoes and save the marshmallows for dessert. She also suggests her “half and half” rule by using half wheat flour plus half all-purpose flour for desserts or dinner rolls. You get a little extra fiber but will still end up with a tender or fluffy product. Same with fats—by using half butter and half oil you get the health benefits from the oil and flavor from the butter.” Colleen Wysocki, MS, RDN & Owner of ZEST Nutrition www.ZESTNurtitionService.com provides some ‘sage’ advice on how to fix a burnt blunder. “One way to fix burnt gravy is to strain the gravy into a clean saucepan and add peanut butter about 1 teaspoon at a time. The peanut butter takes away the burnt taste. For those with peanut allergies, try adding a potato to the strained gravy for 20 mins. to absorb the burnt taste instead.” Peanut butter for the win! Jinan Banna, PhD, RD and owner of Jinan Banna PhD, RD - Associate Professor of Nutrition advises “making use of fruits and vegetables in creative ways to enhance the quality of the diet. Bananas are the perfect addition to smoothies because they add sweetness and creaminess. You can combine half a banana with plant-based milk and frozen fruits of your choice to make a delicious smoothie. They also are a wonderful substitute for added sugar in baked goods, and help to moisten sweet breads.” Mindful eating This time of year can be difficult for people trying to manage their weight or blood sugar, but not impossible. Anne Danahy, MS, RD, LD of Craving Something Healthy... - Inspiring healthier eating one dish at a time suggests “cutting back on Christmas baking by making just a single batch of 2 different types. Everyone gets a few and it's just enough. Another holiday food tradition she’s started is having our big meal on Christmas Eve, and on Christmas day she makes a big platter with fruits, cheese, veggies, nuts etc. We pick at that all day and have leftovers for dinner. There's no cooking for me and I'm not stuck with tons of leftovers all week.” Erin Decker, MS, RD, LDN, CDCES @ ErinDeckerNutrition.com gives the following advice: ”Don't skip meals with the intention of "saving up" for the big meal. It is hard to make mindful choices when you are starving, so this approach can actually backfire. Instead, eat regular, balanced meals and snacks. Eat what you like and leave what you don't. On that note, no guilt for truly enjoying your favorite foods! Brainstorm ways to say "no" to pushy relatives. Try saying: It looks amazing, but I'm stuffed! Can I have the recipe? Can I take some home instead? I'm so full now, but maybe later!” While the holidays can be a stressful ‘thyme’ for all of us (especially during a pandemic), we still have much to be grateful for and can modify our meals for better health. Dietitian Pros wishes you and yours a happy, healthy holiday season! Thu, 17 Dec 2020 08:04:00 -0700http://www.dietitianpros.com/blog/post/yoga-for-allhttp://www.dietitianpros.com/blog/post/yoga-for-all Yoga is much more than sitting on the floor trying to get your legs into a pretzel formation. The ancient Hindu practice dates back over 5,000 years and includes mental, spiritual and physical exercises. It was initially started as 1:1 teaching, but has grown in Western cultures to include group classes. Though many people practice yoga alone, the word yoga means union. Here are some benefits to hitting the mat. Stress reduction Yoga has several health benefits and has been found to be beneficial in reducing stress and anxiety. According to Lauren O'Connor, Registered Dietitian, Yoga Instructor and owner of https://nutrisavvyhealth.com/, “Whether 30 minutes or an hour-and-a-half; daily or 3x weekly, a consistent yoga practice will reap the benefits of a mindful practice that can help improve sleep and reduce stress. Specifically, it’s the restorative poses that promote relaxation, and the focus on breath and mindful activity that can reduce those spiraling thoughts that impact our well-being.” “When it comes to nutrition, digestion is an important factor to consider. Twisting poses gently massage our internal organs and stimulate good blood flow for improved digestion.” “Since chronic stress can exacerbate/trigger digestive issues such as acid reflux, stress-reduction through yoga is a good option to explore”. O’Connor often recommends it as part of the healing protocol for her patients with GERD. Reducing depression and anxiety Nonpharmacologic and nonconventional interventions including yoga, meditation and exercise are often used by people with depression and anxiety. According to meta-analysis and systematic reviews, these methods can improve depression and anxiety disorder symptoms. Exercise is most helpful for treatment-resistant depression, unipolar depression and PTSD. Yoga by itself or in combination with other therapy shows positive effects for depression. As an adjunctive therapy, yoga aids in the treatment of anxiety, especially panic disorder. Mindfulness-based meditation has a beneficial impact on depression and its effects and last 6 months or longer. 1 Brittany Brockner MS RD LD, yoga instructor and owner of https://www.dietitianbrockner.com/ notes “Yoga has a long history for its use as a therapeutic practice. Some of the well-accepted benefits of yoga are improved body flexibility, reduced stress, improved sleep quality, and improved overall wellness. When talking about the health benefits of yoga it's important to note that yoga is made up of 8 different parts. Each part of yoga is equally important and each provides its own unique set of benefits. The most commonly practiced parts of yoga in western culture are the physical postures, breathing techniques, and meditation.” Mindful eating “Yoga can make the transition to intuitive eating much easier, which does improve diet quality. The yoga practice has many similarities with intuitive eating. Yoga teaches you to slow down and tune into your body, two overlooked skills of intuitive eating that yoga can help with”, according to Brockner. A study in Minnesota with over 1800 young adults examined yoga interventions and weight-related health. Food questionnaires were completed as well as surveys to evaluate frequency of yoga practice on diet behaviors including fruit and vegetable intake, consumption of sugar-sweetened beverages, snack food and moderate-to-vigorous physical activity. Those who practiced yoga regularly had higher servings of fruits and vegetables and fewer servings of sugar-sweetened drinks and snack food and less fast-food consumption. More time was also spent on moderate-to-vigorous physical activity. Interviews with participants showed that yoga facilitated healthy eating through better mindfulness, control of emotional eating, more healthy food cravings and the influence of the yoga community. 2 Mandy Enright MS, RDN, RYT, the FOOD + MOVEMENT® Dietitian and 500-hour registered yoga teacher also agrees that yoga may improve your diet. “Yoga can increase someone’s ability to be more mindful, which in turn can influence choices around food, including quality of food choices and portion control. Mindful eating helps us to slow down at mealtime, which in turn can reduce how much we ultimately eat at meals and allow us to be more in tune with our hunger and fullness levels. Someone who practices yoga can be more in tune with their body and may notice how much more energized they feel when they consume more wholesome, plant-based foods and are hydrated.” Other benefits Enright also touts the health benefits of yoga including “reductions in stress, anxiety, inflammation, and blood pressure, while simultaneously improving digestion, respiration, quality of sleep, flexibility, strength, and overall quality of life. Yoga is recommended to be practiced in some capacity daily. There’s the asana practice, which is more physical, but also practices like meditation which is extremely beneficial for mindfulness and calming the nervous system. In addition to more physical dynamic styles of yoga, such a vinyasa, there are categories of yoga that are slower and more therapeutic, such as yin yoga, or calming and help reset the body, such as restorative yoga." Mandy gives more tips here: https://mandyenright.com When incorporated into worksite wellness, yoga may aid in stress reduction, too. A systematic review of 13 randomized control studies in adult employees in the workplace were identified. The main benefit of yoga in the workplace was stress reduction while cardiovascular endpoints such as blood pressure and heart rate were unchanged. Researchers note no negative effects were seen, but larger studies are needed to confirm improved health in the workplace. 3 Some resources to get started in yoga include: • https://www.thecut.com/article/best-free-yoga-classes-online.html • https://theyogamad.com • https://www.trendymami.com/yoga-poses-beginners/ • Yoga for Everyone: 50 Poses For Every Type of body… Diane Bondy • Accessible Yoga: Poses and Practices for Every Body Jivana Heyman References 1. Saeed SA, Cunningham K, Bloch RM. Depression and Anxiety Disorders: Benefits of Exercise, Yoga, and Meditation. Am Fam Physician. 2019 May 15;99(10):620-627. 2. Watts AW, Rydell SA, Eisenberg ME, Laska MN, Neumark-Sztainer D. Yoga's potential for promoting healthy eating and physical activity behaviors among young adults: a mixed-methods study. Int J Behav Nutr Phys Act. 2018 May 2;15(1):42. 3. Puerto Valencia LM, Weber A, Spegel H, Bögle R, Selmani A, Heinze S, Herr C. Yoga in the workplace and health outcomes: a systematic review. Occup Med (Lond). 2019 May 25;69(3):195-203. Tue, 01 Dec 2020 15:12:00 -0700http://www.dietitianpros.com/blog/post/pancreatic-cancer-awareness-monthhttp://www.dietitianpros.com/blog/post/pancreatic-cancer-awareness-month You don’t hear much about pancreatic cancer, but when you hear someone is diagnosed, you should be alarmed. While pancreatic cancer is rare, it’s one of the more fatal types of gastrointestinal cancers and is on the rise. Unfortunately, many people with pancreatic cancer are asymptomatic until it’s too late and in its final stages. A recent study published in JAMA this year showed that unintentional weight loss and diabetes may be signs of this deadly cancer. The study tracked 160,000 adults for close to 30 years. Individuals who had been diagnosed with diabetes for 4 or more years had twice the risk of pancreatic cancer while those with a new diagnosis had triple the risk. The risk was still considered low, 3 cancers per 1,000 persons. 1 In addition, unexplained weight loss was also a signal for pancreatic cancer. Individuals who had lost over 8 pounds had a 69% higher chance of pancreatic cancer compared to those without weight loss. Those with both diabetes AND weight loss saw their risk increase by 6 times compared to those with neither diabetes nor weight loss. 1 A weighty matter Rather than waiting for the diagnosis of pancreatic cancer, prevention is key. One risk factor common to multiple cancers is obesity. Researchers believe obesity plays a part in the diagnosis of pancreatic cancer due to chronic inflammation, insulin resistance and changes in the gastrointestinal microbiome. Excess fat also produces adipokines, inflammatory compounds that impact DNA and cellular growth. While seen as drastic for some, bariatric surgery on those with diabetes may reduce the risk of pancreatic cancer. In patients with diabetes, the risk for pancreatic cancer was .19% VS .32% in those without surgery according to a study presented at the European Gastroenterology meeting in October this year. Previous studies also support weight loss using bariatric surgery. 2, 3 Weight loss can also be achieved through diet and regular exercise and is advised for the reduction of several types of cancers. The American Cancer Society suggests a minimum of 150-300 minutes of moderate physical activity or 75-150 minutes of intense exercise weekly to aid in cancer prevention. 4 Exercise may also improve quality of life in those dealing with pancreatic cancer. A small study on pancreatic cancer patients showed that resistance training for 3 months improved physical functioning, sleep and quality of life. 5 In addition, exercise during chemotherapy treatment increases efficacy of treatment by improving tumor vascular function. In animal models, exercise hampers the regrowth of pancreatic duct adenocarcinomas. More studies in humans are needed. 6 Kick the can and don’t smoke The consumption of soft drinks is not only related to obesity, but also linked with pancreatic cancer. A 2010 study of over 60,000 people in Singapore found that those consuming 2 or more soft drinks per week were 87% more likely to develop pancreatic cancer. Other high glycemic food and beverages (such as juice and high sugar sweets) may also impact weight and risk for pancreatic cancer. 7 In addition to avoiding or limiting sweetened beverages, smoking cessation and reduction in alcohol are also advised in the prevention of pancreatic cancer. According to a recent study, smoking cessation and other alterations in lifestyle may reduce the risk of pancreatic cancer by 27%. Alcohol impacts the microbiome, which affects the risk of gastrointestinal cancers, including pancreatic. 8 What to eat? There is data to suggest a low-fat diet in reducing risk for pancreatic cancer in women. A randomized control trial in nearly 49,000 postmenopausal women aged 50 to 70 was completed in 1993 to 1998. An intervention group and control group were compared with the intervention group being advised to cut down on fat and increase consumption of vegetables, fruit, and grains or continue their usual diet. 9 Compared to the intervention group, 165 women in the control group developed cancer while 92 developed pancreatic cancer in the intervention group. Reduction was seen in women with BMIs that were at or above 25, meaning those that are overweight or obese would see the most benefit. 9 Despite limited data on foods to consume to prevent pancreatic cancer, it’s still prudent to focus on more plant-based foods to provide fiber, vitamins, minerals and other phytochemicals that may offer protection against all cancers. A plant-based diet also aids in weight control, blood sugar management and diversity of the gut microbiome, which may aid in reducing risk. Dietitians can offer the following suggestions to their patients. • Focus on nutrient-dense foods including green leafy vegetables, seasonal fruit, whole grains, beans and lentils, nuts and seeds. • Avoid or limit intake of soda, sweetened beverages and alcohol. • Reduce fat in your diet by limiting intake of beef, pork, full-fat dairy products, fast food, processed food and refined grains or dessert. • Get moving. Aim for 150-300 minutes of moderate exercise each week. Take a walk, ride a bike, play tennis, dance, whatever. • Prevent diabetes through regular screening, weight management and regular exercise. References 1. Yuan C, Babic A, Khalaf N, et al. Diabetes, Weight Change, and Pancreatic Cancer Risk. JAMA Oncol. 2020;6(10):e202948. doi:10.1001/jamaoncol.2020.2948 2. Xu M, Jung X, Hines OJ, Eibl G, Chen Y. Obesity and Pancreatic Cancer: Overview of Epidemiology and Potential Prevention by Weight Loss. Pancreas. 2018 Feb;47(2):158-1623. 3. United European Gastroenterology meeting, news release, Oct. 11, 2020 4. https://www.cancer.org/healthy/eat-healthy-get-active/acs-guidelines-nutrition-physical-activity-cancer-prevention/guidelines.html Tue, 10 Nov 2020 07:27:00 -0700