Newlywed Nutrition

Carbohydrates

2018-03-05T14:04:00.001-06:00

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

Check out this episode!

Pregnancy Story

2018-02-14T21:01:00.000-06:00

Today one year ago I found out I was pregnant with Lucy. I went to work like any other day... After lunch my coworker Marsha asked me if I needed anything from the drugstore. Her face was priceless when I said “yeah can you pick me up a pregnancy test?” I quickly told her I was not pregnant I just have to do this every now and then because I don’t have a regular cycle. My period comes and goes. One year I actually only saw my period twice. This is because of my history of endometriosis, ovarian cysts and over exercise. Defined as amenorrhea. Every test was just to rule it out and in years passed they all were negative. So I expected nothing else but to see a big negative sign.

When Marsha returned I nonchalantly went to the restroom at work and took it. I know what you’re thinking...why at work. Remember I’m expecting a hard negative! However within seconds of my urine hitting the stick a big + sign came up. I barely got wiped and my pants up before I was out of the bathroom into Marsha’s office. Im pretty sure i flung urine all over her. My hands were shaking holding a positive pregnancy test and I asked her to confirm my hesitation. She confirmed and quickly calmed me down. She walked me through what I needed to do, call my doctor and set up an appointment.

My doctors office was anti-climatic. I don’t know why I expected them to pop confetti, clap, and say congratulations. They just said be at this class on this day in two weeks. Two weeks? Do you all not need to confirm my pregnancy, I asked. Her reply was, did you take a pregnancy test that was positive? After I responded yes she quickly said, you’re pregnant.

I was still in disbelief so I took about five more pregnancy tests over the next two weeks before I got that class.

That day after work I went home anxious to share the news with Brian. We didn’t have any Valentine’s Day plans so I just went home, went to my office and started thinking about how I was going to tell him. I wrapped up three hearts with three different sayings on them and put them in a box over the positive pregnancy test. The first heart said “you are a wonderful husband.” The next one said “and one day you’re going to make a great dad.” The last one said “and that day is today.”

The look on his face was one in disbelief much like mine was. We honestly never ever ever ever thought that we would be so incredibly blessed. I know that sounds cliché but if you don’t know my Lord I would love to introduce you to him because he is all good.

My brother visited that night but we’d decided not to say anything. Moments after he walked out the door I asked Brian if I could tell him. Of course he said yes. I ran outside in my bare feet, knocked on his truck window and told him that Brian and I were expecting.

I loved the genuine look of happiness he expressed. My daddy died when I was young and I look to my brother as a father figure. It meant a lot to me to be able to share this news with him first.

So there it is! What was your pregnancy story?

My Birth Story

2018-02-10T09:28:00.001-06:00

During my pregnancy I didn't really think about giving birth. Some days I couldn't even believe I was pregnant. Even though she's here now I still can't believe she's mine. Honestly, I was not nervous to give birth. Everyone told me I wouldn't feel a thing. Our birth plan going in was simple, I was going to have the drugs...all the drugs. My biggest concern without an epidural was me passing out from the pain. Lucy's due date was originally October 12, 2017 however I had to be induced early.

Why was I induced?

My husband and I were at my 38 week check-up, I believe. My ob doctor, Dr. Allen, was concerned I may have preeclampsia because my blood pressure was up and I had protein in my urine. Normally Dr. Allen is all smiles and joking around in good spirits but when he saw my vitals and urine screen his demeanor changed. In all seriousness he began to explain what my results were indicating. When he asked the nurse for a wheel chair I began to worry. What did I need a wheel chair for? I felt perfectly fine. He sent me down to the hospital for a "work-up." They were to monitor the baby's heart beat and my blood pressure over a few hours and recheck my urine. At the time I didn't know how serious preeclampsia could get. After a couple hours my blood pressure came down and my urine was clean. Even so, it was recommended I induce on October 7th to reduce any further complications.

Timeline of The big day!

6:30 Arrive at hospital
My mother and brother were there before my husband and I. Love them for this! I still wasn't nervous I was more concerned if I packed everything we would need for the stay. We got checked in the nurse went over paper work with me and Brian. Then she started some fluids. We didn't see Dr. Allen until around 9:30. By this time I had more family arriving--sister Jaime, sister Tess and her boyfriend Matt, My mother-in-law and her finace.

9:30ish Dr. Allen checked my progress and pitocin started

Contractions started about 1 hour after initiating the pitocin. Brian was by my side giving the best support-I love him so much. The contractions were mild, nothing I couldn't handle.

Midmorning I was asked by the nurse to roll over to my side to help the baby's heart beat normalize. She said that being on my back may have been putting pressure on the cord. After rolling from one side to the other she called Dr. Allen with concern. To quote the doctor I was having "mega contractions" and it was affecting the baby's oxygen levels. The pitocin was turned off and my contractions died down. Baby's heart beat normalized and pitocin was restarted at a low rate. At this time I did ask for the epidural.

10:30ish Dr. Allen rechecked progress and there was none. He recommended a foley balloon insertion to help get me to 5 centimeters. Once I reached 5 cm the balloon would fall out on its own. This was so painful guys... Major pelvic pain. After this procedure is when I started to get extremely uncomfortable.

2:30ish Epidural Started
While the doctor was inserting the epidural I was more concerned at all of the liquid coming out of me. I was soaked and my bed was soaked. Though it was kind of a good distraction. The nurse kept telling me this was normal. Come to find out the fluid was from the balloon-it had fallen out and I was now 5 centimeters. By this time Dr. Allen was coming back in to check me. I don't remember this but Brian told me he then broke my water.

Even though I was good and numb downstairs I still felt the extreme urge to pee. I even asked Brian to look at my urine bag to see if I had peed and I had. It is not a good feeling having to pee! I was so uncomfortable. The pressure was too intense to handle. My body wanted to push but I was not dilated enough. I can't remember much of the afternoon but I can recall complaining about all of the pressure I felt.

6:00ish
At some point Lucy's oxygen levels began to fall and they stopped my pitocin again. Once normalized the pitocin was restarted.

7:45pm I started pushing.
I could feel the pressure of the contractions and the nurse coached me through each one as I pushed. Brian and my mom were helping hold my legs as I pushed. For some reason my pitocin got knocked down again and my contractions faded...then it was pushed back up. This process was so frustrating. My mom attempted to take my mind off things by comparing my delivery to my sisters...stating that mine was soooo much easier. I'm pretty sure I said something very rude but I have since apologized. Brian's genuine excitement was keeping me going. He would get so tickled when he saw her head.

9:00pm
I was give out from pushing. My mom was even showing signs of passing out. I felt so defeated at this point. And to make matters worse when my nurse called Dr. Allen to let him know Lucy was ready to come out she also mentioned that I may need a little help.

Dr. Allen arrived and talked through options to assist getting Lucy out. He wanted to cut me but my epidural was wearing off. He ended up using the vacuum. This did not make me feel any better. During delivery I did scream the infamous line "I can't do it" and then she hit my chest.

9:26pm Lucy was here!
Exhausted and emotional, I felt like a failure. It took me a few minutes to realize that this baby girl on my chest was mine and I had successfully birthed her.

Even now, 4 months later, I still can't believe I did that. Brian and I can't believe we made her. It's all so surreal.

October 7, 2017

9:26pm

(4th quarter of the ALvs Tx A&M game)

6lbs 13oz

18.5"

Portion Savvy

2018-01-15T06:02:00.001-06:00

Resources:

Podcast: How to read a food label

Serving Size vs. Portion Size

Create your plate

23 Easy Plate Method Dinners

Check out this episode!

News Years Resolution

2017-12-31T12:00:00.001-06:00

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:

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!

Baby Blues Pregnancy Update

2017-09-13T05:38:00.000-05:00

Good morning. I know it has been a while. Thank you for taking the time to read this post. I am nine months pregnant and prior to this pregnancy Newlywed Nutrition was my baby. My, how priorities have changed and how I have changed. This pregnancy morphed me into a person on most days I didn’t recognize physically, emotionally, and mentally. I underestimated the changes that come along with growing a human and I thought I could keep up. Meaning…my baby blues came early and throughout most of my pregnancy I have been depressed. No desire to do things I love including keeping this blog up and my podcast. Why don’t people talk about the darker side of pregnancy? I’m not sure where this urge to write this post came from. Perhaps the incessant insomnia. The reason for this post is to let you know I’m still here and hope to start posting regularly in November. I want to talk about my experience being pregnant the good, the bad, and the ugly. The important thing right now, despite a few hiccups, me and baby are healthy and looking forward to meeting each other in October. Thank you all for staying loyal to me, Newlywed Nutrition, and the podcast, 30 sec bytes with dietitian Cindy.

Following along on social media Instagram Facebook Twitter

Pregnancy

Pregnancy Announcement

2017-05-31T20:33:00.001-05:00

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.

Check out this episode!

Bone Health

2017-05-01T18:10:00.001-05:00

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!

Eating Disorder Recovery

2017-03-03T09:48:00.001-06:00

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!

Salt and Sodium

2017-02-09T19:10:00.001-06:00

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!

Heart Month

2017-01-31T18:24:00.001-06:00

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!

Mindful Eating

2017-01-25T18:28:00.001-06:00

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!

Weight Loss

2017-01-11T00:03:00.001-06:00

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!

Holiday Health Hacks | Sleep for good health

2016-12-31T12:42:00.001-06:00

Sleep is essential for good health!

Resources: The National Sleep Foundation (NSF)

Check out this episode!

Holiday Health Hacks

2016-12-12T12:00:00.001-06:00

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!

Easy Baked Apple Recipe

2016-12-03T21:56:00.004-06:00

Oh I love the smell of apples and cinnamon in my home! Fall is definitely here and that means so are the holidays. I thought I'd have a lighter, sweet treat this evening that is still nutrient-rich & pleasing to the taste buds. I hope you enjoy this recipe...I sure did. Happy Holidays!

Cindy's Healthy & Easy Baked Apples

Ingredients

2 Small Gala Apples (or apple of choice)

1/2 tbsp cinnamon
1/2 tsp nutmeg
2 tsp Brown Sugar with Splenda® or Stevia®
2 oz Water

Optional: 1 oz walnut halves, unsalted (about 14)

Note: Feel free to change up the amount of spices.

Preparation

Pre-heat oven to 350 degrees
Chop apples into small slices and place in a small baking dish (8x8 will do).

Coat apples well with cinnamon, nutmeg, and Brown Sugar

Place water in the dish & bake apples uncovered for 20 minutes or until apples are soft

Note: I like to leave a little crunch to mine.

Yields: 2 Servings (2 Apples)

Let cool, then cuddle up on the couch with your favorite Holiday movie & Enjoy!

Optional: If you'd like to add more of a crunch consider topping the whole dish with 1 oz of walnut halves

Nutrition Information:

Serving Size: 1 Apple (1/2 dish)

109 calories

25 grams carbohydrate

4 grams fiber

With added topping

201 calories

9 grams fat

27 grams carbohydrate

5 grams fiber

3 grams protein

Nutrient analysis based of of the USDA Database

Recipe adapted from Health Essentials.

Benefits of Fiber

2016-11-16T12:00:00.001-06:00

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!

National Eating Healthy Day

2016-11-02T12:46:00.000-05:00

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.

Nutrition Facts Labeling Laws

2016-10-31T23:15:00.001-05:00

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

Photo Source: http://www.pamcookingspray.com/products/original

Sources:

https://www.bestfoodfacts.org/deciphering-food-label-clues/

http://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm2006860.htm

http://www.fda.gov/downloads/food/newsevents/workshopsmeetingsconferences/ucm403517.pdf

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/SimpleCookingwithHeart/Using-Food-Labels-As-A-Shopping-Guide_UCM_430119_Article.jsp#.WBf9MNUrKpo

http://www.esha.com/labeling-compliance/nutrition-facts-label-industry-resources/

http://www.crisco.com/products/all-vegetable-shortening-17-315

Check out this episode!

Happy Halloween

2016-10-31T11:23:00.001-05:00

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

dietitiancindy.com

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Frightening Food Fact: Added Sugars

2016-10-24T10:55:00.001-05:00

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.

Read more at http://dietitiancindy.libsyn.com/#UmcwDecOQbxpqXPf.99

Check out this episode!

My 30 Day Journey to Health

2016-10-23T22:04:00.000-05:00

**Disclosure at end of post.

On Monday October 17th I started on My 30 Day Journey to Health. My reasons are many and will be addressed in a follow-up blog post. I have been on an exercise hiatus for about 2 years. My daily routine is sedentary to light activity. I have been trying so hard to pull myself out of this rut. After many, many pity parties I have now decided to fully commit to regain good health. How am I going to do this? So glad you asked!

1. Focus on food.

Side note/Confession of a Dietitian… I have been eating poorly, if at all. Honestly, I tend to skip meals and then opt for something high in refined carbs and/or high fat. I can hear myself now counseling…

“When you skip a meal your body freaks out and thinks it’s starving. In your head you are thinking this is a good idea because you are limiting calories. Reminder, Calories = Energy (you know, the stuff you need to walk, talk and breathe AKA live). At your afternoon/evening meal you will over consume calories because you think it’s ok since you skipped breakfast and lunch. WRONG! Yeah, I just screamed at you… I get it. It sounds like it makes good sense. Your body disagrees though. Unlike us, it’s still believes in consistent energy intake. That big meal that you eventually eat all goes to storage (yo fat cells). Because the body thinks you are going to continue to starve it, so it wants to be prepared when you do.”

I give this speech to my clients literally every single day. The parentheses were for you though! We have to feed our body every 4-5 hours. This allows your body to trust you and it will begin to slowly let go of fat stores. My plan to to plan! Plan meals and snacks and plan my exercise and down time for the week. I'll share how I'm doing this along the way.

2. Start an exercise routine.

According to the online Webster dictionary routine is defined as:

a regular way of doing things in a particular order
a boring state or situation in which things are always done the same way
a series of things (such as movements or jokes) that are repeated as part of a performance

The husband and I attempted this and failed miserably. Our exercise routine goal was SMART. Two days a week at 6 a.m. we would run 1 mile and do 20 mins of strength training. I’m not sure why I incessantly try to make myself a morning person. After 1 week of that we backed it down to only running 1 mile on Monday and Wednesday. After about, oh, 2 weeks that lapsed.

When I counsel weight loss clients I always ask them if they had ever lost weight in the past and if so how did they do it. No matter your health goal you can ask yourself this question too. The most in love with an exercise I have ever been was when I attended Pure Barre in Mobile, Al. It was a game changer for me. I looked forward to these classes because of its structure.

According to Pure Barre website:

Pure Barre is the fastest, most effective, yet safest way to change your body.

The class structure is as follows:

Warm-Up
Arm Sculpting
Thigh Toning
Seat Lifting
Ab Flattening
Cool Down

After each set often times the lights are dimmed, music is calmed, and the instructor’s voice goes calm and peaceful. These calming transitions allows for adequate stretching, water sipping, and enough time to refocus and continue feeling the burn. At this time in my life I had never felt healthier or looked as great as I did. Most importantly, I had no injuries (other than some well-deserved soreness).

Additional questions from the website:

What is Pure Barre?
Utilizing the ballet barre to perform small isometric movements set to fantastic music, Pure Barre is a total body workout that lifts your seat, tones your thighs, abs, and arms, and burns fat in record- breaking time.

What does Pure Barre do for my body?
By taking Pure Barre classes, you will burn calories and gain lean muscle. Its low-impact, isometric movements target and tone certain areas of your body, and your heart rate will go up and down depending on how hard you work.

How soon will I see results?
You can see results in just 10 classes! For optimal results, classes should be taken at least 3-4 times per week. Your actual results will vary, as it depends on how often you are coming and what you are eating!

Let's

See Your Strong

Click for photo source

My Monthly PB Plan!

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	Day 1 Pure Barre @ 5:30 pm	X Sore!!	Bible Study	X Lazy	Pure Barre @ 4:15	Work
Work Pure Barre @ 3:15	Day 8 Pure Barre @ 5:30	Pure Barre @ 5:30	Bible Study	Pure Barre @ 5:30	Pure Barre @ 4:15	Pure Barre @ 8:15 am
Pure Barre @ 3:15	Pure Barre @ 5:30	Pure Barre @ 5:30	Bible Study	Pure Barre @ 5:30	Pure Barre @ 4:15	Pure Barre @ 8:15 am
Pure Barre @ 3:15	Pure Barre @ 5:30	Pure Barre @ 5:30	Bible Study	Pure Barre @ 5:30	Pure Barre @ 4:15	Pure Barre @ 8:15 am

Follow along on social media and don't forget to check out my podcast,

30 Second Bytes with Dietitian Cindy!

Facebook

Twitter

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Podcast

Disclosure: Pure Barre Tuscaloosa has comped me a 1 month unlimited membership in exchange for marketing via my blog and social media outlets. All comments, thoughts, and opinions are my own. I believe in blogging with integrity and will always be overly truthful with my wonderful readers.

Cockroach Milk

2016-10-12T01:00:00.001-05:00

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 Crystallography, July 2016

http://naturalsociety.com/cockroach-milk-could-be-the-next-superfood-8423/

http://www.foxnews.com/health/2016/09/14/is-cockroach-milk-new-superfood.html

Check out this episode!

Sea Salt versus Table Salt

2016-10-05T06:01:00.001-05:00

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.

Check out this episode!

Snacking Guidelines

2016-09-28T23:22:00.001-05:00

Check out this episode!