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.


Chelsi Cardoso, RD  
Many of us know that, in the summer, good times can lead to nutritional missteps. Monday's RD of the Day offers quality advice in The Daily Times of Blount County (TN) in the article, "Maintain healthy habits through summertime activities".

The piece begins by reminding readers that on relaxing summer days, you may also be tempted to be relaxed with your dieting and exercising. Still, with the right approach, you can maintain those good habits that help you reach your healthy lifestyle goals.

Dietitian Chelsi Cardoso from Blount Memorial Hospital says the trick is to plan. “Many people find staying active and eating right on weekends, holidays and vacations to be quite difficult,” she said. “The best way to combat this is to plan ahead. For instance, if your weekend plan includes a day of shopping and running errands, pack a healthy lunch to take with you so you avoid the temptation of grabbing fast food on the go. You also can be thinking of some healthier options you can have at a restaurant if you do decide to dine out. If your friends invite you to dinner, plan to eat only half of what you order, then bring the other half home,” she explained.

Chelsi says once you have a basic plan in mind, you can tailor that to fit holidays and vacations, as well. “With vacations, especially, you want to really think through your meals,” Cardoso said. “Whatever you choose, keep track of what you’re eating and drinking. Allow yourself the freedom to let go a little, but with the goal of maintaining your current weight. If you can cook some low-calorie options during your vacation, that can be helpful, or you can go to restaurants with the mindset of choosing the healthiest options available,” she explained. “You don’t want to be too disciplined — it’s your vacation, after all."

Planning can help you maintain your exercise regimen, Cardoso says, and to take advantage of some different exercise options if you can.

Read the entire article and see why Chelsi was Monday's RD of the Day.

Read the article: Maintain healthy habits through summertime activities


Theresa Shank, RD, LDN Facebook Twitter
For various reasons, many are looking to non-dairy milks as alternatives to cow's milk. Tuesday's RD of the Day shares a closer look into the most popular milk alternatives on philly.com.

As the title says, Theresa Shank, RD, LDN, breaks down the nutrition in soy, almond and coconut milks to help readers determine which alternative they might try.

"Each type of milk alternative has its advantages and disadvantages," Theresa writes. "Before dumping your carton of cow’s milk down the drain, it’s important to first understand the health benefits of each alternative so you can decide which will type will meet your nutritional needs."

For each of the three, the founder of Philly Dietitian explains how its produced, followed by the pros and cons of consuming it.

Check out her full, easy-to-follow breakdown of these alternative milks and see why we chose Theresa as Tuesday's RD of the Day.

Read the article: Soy, almond, coconut: Which milk alternative is right for you?


Amber Smith, MBA, RD, CDN  
As the WTMJ-TV segment and accompanying article report, meal delivery services are a growing trend for families with babies, toddlers and kids. Many are seeing benefits from this service, however it is raising concerns for some, like our Wednesday RD of the Day.

Amber Smith, MBA, RD, CDN, who runs the GI and Clinical Nutrition Department at Children's Hospital of Wisconsin, does see some benefit to these services for parents constantly on the go with their growing little ones. However, Smith does have concerns.

“One of the things they definitely preach that did concern me is they try to do things unfrozen as much as possible," said Smith. "If you make your baby food, you're freezing it because you know that is safest."

Also, while convenient, the price of the plans jumps out at the dietitian.

“If you get a 12 pack of organic baby food at the store its $8,” said Smith. “With these meal services it's anywhere from $45 to $112 a week."

Amber suggests that, if trying these meal delivery services, try to order from one close to the area, which cuts down on the food safety risk.

To see why we chose Amber as Wednesday's RD of the Day and hear her discuss this in her own voice, as well as read the article, check out the webpage.

Read the article: Dietitian warns parents to be cautious with baby food delivery service


Erin Palinski Wade, RD, CDE, LDN, CPT Facebook Twitter
Known as "the silent killer", high blood pressure is a leading cause of a heart attack, stroke, and even kidney failure. Thursday's RD of the Day addresses this insidious condition in her article for Good Housekeeping​, "4 Foods That Lower Blood Pressure — And the Dangerous Stuff You Need to Avoid".

Erin Palinski Wade starts by reminding readers that as many as 1 in 3 American adults suffers from elevated blood pressure, according to the CDC​ and leading a less-than-healthy lifestyle can exacerbate the problem. However, she adds, making small lifestyle changes can help with hypertension.

Mixing her own expertise with quotes from several RDs and a leading cardiologist throughout the piece, Erin stresses that "one of the most overwhelmingly helpful decisions you can make is improving the quality of food you put in your mouth."

After quoting a suggestion to revamp eating habits, fill up on veggies, fruit, nuts, seeds, 100% whole grains, low-fat dairy products, lean protein and unsweetened beverages, Erin provides her 4 foods to lower BP, adding "Small, quantifiable changes like the four below can help reduce risk of high blood pressure and improve heart health overall."

Check out the 4 foods and read the article to see why Erin was Thursday's RD of the Day.

Read the article: 4 Foods That Lower Blood Pressure — And the Dangerous Stuff You Need to Avoid


Kimberly A Beavers MS, RDN, LD, CDE  
As another summer weekend approaches, grills across the nation will be firing up. Our Friday RD of the Day says there are ways to approach the classic summer activity in a healthy manner in the Aiken Standard (SC) article, "Grilling this summer? Lean meats, veggies make healthy meals".

After recommending cleaning your grill with a brush, the article says that smaller portions tend to cook quicker, and the USDA advises to make sure hamburgers reach an internal temperature of at least 160 degrees to kill any harmful bacteria.

"Leaner meats are going to be better in terms of less fat dripping into the grill," said Kimberly A Beavers MS, RDN, LD, CDE, of University Health Care System. "I always encourage people to marinade their meats when they are grilling because that helps to reduce some of the cancer causing agents that are sometimes formed when we grill meats."

For those who choose not to eat meat, Kim recommends grilling your favorite vegetables. "I really like to encourage people to grill their vegetables, so whatever people have on hand. If zucchini is coming out of the garden, that's fabulous to grill. You can even throw in tomatoes and a little Italian dressing and sauté that in your grill pan on the grill," she says. Fruits like peaches and bread are also recommended.

In addition to the great grilling advice, today's RD of the Day also provides the recipe for Grilled Balsamic Pork Tenderloin from the cookbook she co-authored.

Read the article: Grilling this summer? Lean meats, veggies make healthy meals