Sound Bites With Melissa Joy Dobbins

The Science Behind Intermittent Fasting for Weight Management and Health Outcomes Intermittent fasting (IF) diets are rising in popularity and more human clinical trials are being conducted to determine their safety and efficacy. The most studied forms of intermittent fasting to date include alternate day fasting (‘fast day’ alternating with ‘feast days’), the 5:2 diet (two fast days and five feast days per week), and time-restricted eating (only eating within a specific window of time each day). However, only a few studies have examined the health benefits of these diets in humans. This episode discusses these findings and shares insights into the effects of intermittent fasting on body weight and risk factors for cardiometabolic disease as well as practical advice for how to incorporate intermittent fasting diets and recommendations for future research. Tune into this episode with IF researcher Dr. Varady to learn about: ·       Different types of IF and why it’s rising in popularity ·       How much

Imagine having type 1 diabetes, taking insulin and not being able to monitor your blood glucose levels at home until that technology was developed and made available to you thirty years after your diagnosis. Today’s episode is a candid conversation with my best friend’s mom, Jeanine, about living with type 1 diabetes for over 65 years. She’s seen a lot of changes in diabetes treatment and management during that time – but says that she never felt like she couldn’t do something because she had diabetes. This interview was recorded almost exactly six years ago. It has not been released until now. Jeanine recently celebrated her 80th birthday and is doing very well. She adjusted to a new closed loop monitor and pump last year and still enjoys a variety of activities at her senior center – swimming, pickleball, bocce ball, biking, walking, cards and book club. Tune into this episode to learn about Jeanine’s story including: ·       diagnosis at 13 years old ·       how the diagnosis impacted her family ·  

EPA+DHA Research: Diabetes, Cognition, Depression and Anxiety Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are important nutrients that play crucial roles in supporting healthy hearts, brains, eyes, joints, inflammation, as well as mental health. They also play an important role in fetal brain and eye development and reducing the risk of early preterm birth. However, 95 percent of Americans – and 80 percent of people worldwide – are not getting enough of these vital nutrients. While it is possible to obtain EPA and DHA omega-3s through the diet from fatty fish, seafood and some fortified foods, dietary supplements may be helpful or necessary in some cases. Before starting any supplement regimen, it's crucial to consult with a healthcare professional, as individual needs can vary. Additionally, it’s worthwhile to choose high-quality supplements that undergo testing for purity and potency. Tune into this episode to learn about: ·       different types of omega-

Protein Quality, Nutrient Bioavailability & A Global Perspective on Animal Agriculture While plant-source foods provide important nutrients in our diets, animal-source foods contain more bioavailable sources of multiple critically needed macro- and micronutrients that can contribute to proper physical and cognitive growth of children. In rural parts of developing countries, these animal-source foods are vital for preventing undernutrition and allowing proper growth and brain development in children. Tune into this episode to learn about: ·       The latest research on animal-source foods in healthy and sustainable diets ·       Nutrient intake of children in developing countries ·       How developing countries approach sustainable agriculture differently than the U.S. ·       Protein quality of different foods and food groups ·       Bioavailability of micro and macronutrients ·       Global biofortification efforts ·       Challenges in increasing consumption of animal-source foods in developin

A considerable amount of misinformation exists about food allergies among the public and health professionals alike. This episode delves into the prevalence and pathophysiology of food allergies, emphasizing the difference between self-reported and diagnosed cases, with around 6% of both U.S. adults and children affected. The immune-mediated nature of food allergies and the various types of reactions they can trigger are discussed as well as the importance of clinical correlation with test results, because tests like blood, skin prick and patch tests can yield false positives. The food elimination diet and oral challenge process are employed to eliminate and reintroduce suspected food allergens, however potential nutrient deficiencies can become a concern when omitting multiple foods or food groups. Strategies to reduce the risk of food allergies, including early introduction of allergenic foods to infants are highlighted. The role of dietitians in managing complex cases involving multiple allergies, infants

Seed oils are often attributed to negative health effects due to their prominence in ultraprocessed foods and misunderstood science. Seed oils are a primary source of essential polyunsaturated fats (PUFAs: omega-6s and omega-3s) and are encouraged in most dietary patterns. However, the typical American diet is higher in omega-6s than is recommended, and while adults are generally meeting the recommendation for omega-3 intake, new evidence indicates we may benefit from a higher amount.  Different cooking oils have different nutrient profiles and culinary capabilities. While cooking oils have beneficial unsaturated fats, many are lacking in essential omega-3. Some oils are suited for a variety of cooking techniques - heat and no heat - whereas others are better for low heat or no heat techniques. Tune into this episode with guest Dr. Wendy Bazilian to learn about: ·       What are seed oils and what claims have been made about them ·       Why we are hearing so much about seed oils in the media and on socia

Join Melissa and her editor/producer and friend Jon A. Gay aka “JAG in Detroit” as they discuss some exciting milestones and the back story on the Sound Bites® Podcast. Tune into this episode to learn about: How and why Melissa started the podcast over 8 years ago Jon’s background in radio and how he transitioned into the podcast space How Jon and Melissa met and started working together Some fun bloopers and outtakes Trending topics and most popular episodes Challenges and other podcast insights What’s in store for the podcast moving forward Full shownotes, transcript and resources at: https://soundbitesrd.com/247        

The newly released "Cooking à la Heart" is a cookbook aimed at promoting better health through simple, delicious recipes. Co-author and Registered Dietitian Nutritionist Amy Myrdal Miller, who has managed Type 1 diabetes for over 45 years, emphasizes a flavorful approach to heart healthy eating patterns. Amy’s culinary passion and conviction that cooking doesn’t have to be difficult, boring or time-consuming is evident throughout the book. Tune into this episode to learn about: ·       Why flavor is the most important “ingredient” in healthy cooking ·       Easy ways to make delicious foods with convenient ingredients ·       Ways to increase your kitchen confidence ·       The 5 principles and 4 practices of cooking a la heart ·       The importance of and tips for reducing sodium intake ·       Sustainability and food waste Full shownotes and resources at: https://soundbitesrd.com/246       

New Technology Supports Behavior Change in Hypertension Management Hypertension, or high blood pressure, is the most common modifiable cause of death in the world and affects 1.3 – 1.4 billion people worldwide including almost 50% of people over the age of 65. Consistently controlling blood pressure over time is the most crucial element in minimizing the risks of blood pressure driven diseases such as stroke, heart disease, heart failure, kidney disease, cognitive decline, vision loss, reproductive diseases and more. Consequently, episodic monitoring of blood pressure is antiquated as it does not assess blood pressure values consistently over time. New technology offers “continuous” blood pressure monitoring and personalized feedback on how specific lifestyle changes are impacting blood pressure levels. While only 50% of people with HTN are “salt sensitive” there are some dietary modifications that can reduce the intake of sodium while keeping flavor in mind. Tune into this episode with cardiologist Dr. J

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