Subject: Dietitians of the Week ❤

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Dietitians of the Week
Check our Facebook page every weekday for our RD of the Day, as we put a much-deserved spotlight on a dietitian who's either making headlines or writing them and delivering their expertise through the media. Here are this week's featured RDs.


Lisa Andrews, MEd, RD, LD Facebook Twitter
June is Men's Health Month. Monday's RD of the Day, Lisa Andrews, owner of Sound Bites Nutrition, LLC shares tips for how men can enjoy a healthier lifestyle this month and all year long.

Lisa suggests foods to avoid and foods to add to the diet to help prevent these 3 main men's health concerns: cardiovascular disease, stroke and prostate cancer.

Foods to cut back on include those high in trans fat, sodium and sugar as well as high fat meats (particularly red meats) and high fat dairy since too much calcium can actually increase risk for prostate cancer. Sugar may come as a surprise, but Lisa explains: "people don't think about sugar raising risk for heart disease, but it actually does because it raises triglycerides."

So what foods should men eat? For cardiovascular health, Lisa recommends oatmeal, flax seed, and tuna; fruits high in soluble fiber such as pears; and healthy fats such as those found in avocados and nuts. For prostate health, she encourages foods high in potassium as well as low fat, high calcium dairy in moderation. Foods high in potassium help prevent stroke.

"Probably the easiest way to remember it is anything dark green and leafy...then the other thing that is easy to remember is anything dark orange."

For promoting nutrition as medicine and encouraging men to adapt their diets to include healthful foods that help prevent disease risk, Lisa earned Monday's honors. Learn more about Lisa at soundbitesnutrition.com.

Watch the video: Tips for helping men adopt a healthier lifestyle


Martha Archuleta, PhD, RD  
Researchers don't often get the spotlight; however, Tuesday's RD of the Day deserves some recognition for leading an important study about family-based nutrition and exercise published in The Journal of Nutrition Education and Behavior.

Martha Archuleta, PhD, RD and her colleagues targeted their Fit Families program to obese children and their families through the New Mexico Cooperative Extension Service. Based on Social Cognitive Theory, the program promoted positive feelings while offering information on healthy food choices and physical activity. The researchers also made sure that real experts were involved and consulted.

"A registered dietitian led the program's nutrition component, a professional with a degree in exercise science guided physical activity, and a school counselor mentored the children on feeling positive."

The study analyzed the impact of the Fit Families program on self-perception and found that the program could be "a cost-effective way to improve the mental health of children and set them on a more optimal pathway to becoming healthy adults."

For her role in this important study geared towards improving nutrition, increasing physical activity, and promoting positive self-perception, Martha earned Tuesday's recognition as RD of the Day.

Read the article: Family-based nutrition, exercise program improves self-perception in children


Deborah Tagliareni, MS, RD, CDN  
Dietitians know gut health and Wednesday's RD of the Day imparts her nutritional wisdom on the readers of Fitness magazine in "The Best Foods to Eat for a Healthy Gut".

Deborah Tagliareni, a clinical dietitian at NYU Langone Medical Center and the owner of Milestone Nutrition, explains to readers about how the gut plays an important role in immunity, and the bacteria it houses are "the stars of the show."

To prove that the foods you eat can change your microbiota for the better or the worse, Deborah cites a recent study from the U. of Connecticut that found that male mice who ate the human equivalent of 1 ounce of walnuts per day were able to create more diverse gut bacteria. She reports that researchers believe there's a connection to these changes in gut bacteria and a reduced risk of colon cancer also noticed in these male mice.

"Choosing foods that fall into one of two categories—prebiotics or probiotics—is the secret to maintaining a healthy balance of good bacteria," she writes. She then provides "some delicious ways to get a good dose of both."

For emphasizing the importance of gut health and what to eat to improve it, Deborah was our Wednesday RD of the Day.

Read the article: The Best Foods to Eat for a Healthy Gut


Elizabeth Pohlman, RD, LD  
Staying hydrated is especially important during the summer. Thursday's RD of the Day shares advice on how to maintain proper fluid balance before and after physical activity.

"While you don't want to dehydrate your body during physical exercise, you also don't want to drink unnecessary amounts of sugar or sodium. From a hydration standpoint, the goal during exercise is to maintain proper fluid balance," says Elizabeth Pohlman, a registered dietitian for Hy-Vee.

Elizabeth explains that "once you're thirsty you're already dehydrated" so you don't want to wait until that point. Instead of relying on thirst, plan to drink 16 to 20 ounces of water at least four hours before you plan to exercise. You'll want to drink another 8 to 12 ounces 10 to 15 minutes before exercising.

Choose water/sports drink based on how long you were active. If you were active longer than one hour, Elizabeth says you should drink 3 to 8 ounces of a sports drink every 15 to 20 minutes during your exercise. Stick to water if you plan on exercising for less than 60 minutes. She also advises weighing yourself before and after physical activity and checking your urine color in order to determine your hydration status.

For sharing this important and timely advice as well as a recipe for Cherry Limeade Infused Water to make hydration simple and flavorful, Elizabeth was Thursday's RD of the Day.

Read the article: What you need to know about hydration and summer activity


Kerri Link Heckert, MS, RD Twitter
Heading to a BBQ this weekend? Friday's RD of the Day, Kerri Link Heckert, MS, RD of Children's Hospital of Philadelphia shares advice for how to enjoy your favorite summer foods without sacrificing your health or waistline.

One of Kerri's easiest tips is not to save all your calories for the party. Enjoy a healthful snack with fruit and fiber such as a piece of fruit or trail mix. "Walking into a smorgasbord of deliciousness on an empty stomach is an invitation for disaster," she explains.

While your favorite foods can still be enjoyed in moderation, Kerri recommends skipping mayo-filled sides such as cole-slaw, potato salad, and macaroni salad; swapping Greek yogurt for sour cream in dips, and mixing your drinks with seltzer instead of regular soda. She also provides a breakdown of the calorie content of favorite condiments including cheese, ketchup, mustard and more.

Not sure what to bring to the party? Kerri also has a healthful solution for that! "No one likes a guest who shows up empty handed, so make your contribution a guilt-free one. Think veggie and hummus tray, fruit platter, shrimp cocktail, or whole-wheat pasta salad loaded with veggies."

For these simple tips for a more healthful summer, Kerri brings us into the weekend as our Friday RD of the Day.

Read the article: How to eat healthy at a summer BBQ