Health Journal Online

Category: Nutrition

  • WHO releases updated guidelines on defining healthy diets – The Nutrition Source

    Harvard experts say most recommendations are well-supported, but guidance on total fat intake omits decades of evidence

    The World Health Organization (WHO) has released updated guidelines for defining healthy diets, with particular attention to carbohydrates, total fat, and specific types of fat such as saturated and trans fats. The guidelines are an addition to their previous recommendations on added sugars, sodium, and non-sugar sweeteners. With the exception of total fat intake, the recommendations below are geared toward everyone ages 2 and older:

    • A healthy dietary pattern—a combination of foods that is influenced by availability, affordability, preferences, culture, traditions, and other factors—is encouraged with the core tenets of adequacy, diversity, balance, and moderation.
    • A variety of food groups and a variety of foods within each food group are encouraged to reduce the risk of vitamin and mineral deficiencies, and to provide health-promoting components found in a diverse diet.
    • Carbohydrate intake should comprise 40-70% of total calorie intake and come mainly from minimally processed whole grains, vegetables, fruits, and legumes, with research finding that these foods are associated with a reduced risk of deaths from any cause and diet-related non-communicable diseases (e.g., diabetes, cardiovascular disease, cancer). They advised 400 grams of fruits and vegetables daily (equivalent to about 2 servings each), and 25 grams fiber daily.
    • Saturated fatty acid intake should be reduced to 10% or less of total calorie intake, and trans fat intake to 1% of total calorie intake, which is associated with reduced risk of deaths from any cause, reduced cardiovascular disease, and lower LDL levels. They advise replacing saturated fatty acids with polyunsaturated fatty acids.
    • Total fat intake for adults ages 20 and older should comprise 30% or less of total calorie intake for the prevention of unhealthy weight gain, and the type of fat consumed should be mostly unsaturated fatty acids. This amount was associated with reduced body weight, body mass index, waist circumference, and body fat percentage. They cited evidence that suggested a dose response, in that the more fat intake was reduced, the greater the reduction in body weight. A reduced-fat intake was associated with a lower calorie intake, leading to decreased weight. The guidelines also cited that individuals who can maintain their weight may be able to consume higher levels of fat greater than 30%; for example, one may consume 40% of calories from fat but intakes of carbohydrate and protein would decrease in order to maintain energy balance by consuming the same calorie level. [1]

    Experts in the Department of Nutrition at the Harvard T.H. Chan School of Public Health disagreed with the WHO guidelines to limit total fat intake to 30% or less of total calorie intake, citing evidence from dozens of long-term cohort studies and randomized trials that showed a lack of benefit of low-fat diets for lowering risk of chronic conditions including cancer, diabetes, cardiovascular disease, and weight loss. For example, the PREDIMED trials—which randomly assigned people to a Mediterranean diet with a higher fat intake of 39-42% of total calories (mostly from unsaturated fats) or a low-fat diet—found a lower risk of cardiovascular disease and type 2 diabetes on the higher fat diet. [2,3] The Harvard researchers also expressed concern that lowering total fat intake could mean increasing carbohydrate intake, especially refined carbohydrates and sugars, which has been shown to increase blood pressure and triglycerides.

    “The new WHO recommendation that intake of total fat be limited to 30% of calories is narrowly based on one deeply flawed meta-analysis of weight gain,” said Dr. Walter Willett, Professor of Epidemiology and Nutrition. “This ignores the last several decades of research on dietary fat and excludes the traditional Mediterranean diet, which has been widely recognized as a healthy model for eating, based on a massive body of evidence. Although other aspects of the WHO dietary recommendations are well-supported, the limit on total fat is best ignored.”

    In the meta-analyses supporting the WHO guidelines, Willett and colleagues noted that the WHO report did not include a comprehensive assembly of randomized controlled trials but rather selective studies in which weight change was not the primary outcome, and many participants had chronic conditions like cancer, diabetes, and cardiovascular disease, and therefore were not considered healthy.

    They also noted that the meta-analyses excluded studies that were carefully designed to look at dietary fat and weight changes, and that many of the included studies provided an unequal intervention. For example, in many studies, the low-fat diet group received intensive guidance and monitoring of fat reduction, whereas the control group received no advice or monitoring. This is meaningful as close dietary guidance and monitoring itself results in small reductions in weight.

    “Even if the result of the meta-analysis were to be believed, the difference between the low- and high-total fat groups was only about two pounds (0.9 kg after accounting for sample size), hardly sufficient to be setting global dietary recommendations,” Willett added. “On the other hand, the type of dietary fat has major implications for long term health and wellbeing, and the recommendation to emphasize unsaturated sources of fat from plants over those high in saturated and trans fat is well-founded.”

    Last updated July 18.

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  • Eat Quinoa and Lower Triglycerides?

    Eat Quinoa and Lower Triglycerides?

    How do the nutrition and health effects of quinoa compare to other whole grains?

    “Approximately 90% of the world’s calories are provided by less than one percent of the known 250,000 edible plant species.” The big three are wheat, corn, and rice, and our reliance on them may be unsustainable, given the ongoing climate crisis. This has spurred new interest in “underutilized crops,” like quinoa, which might do better with drought and heat.

    Quinoa has only recently been introduced into the Northern Hemisphere, but humans have been eating quinoa for more than 7,000 years. Is there any truth to its “superfood” designation, or is it all just marketing hooey?

    Quinoa is a “pseudograin,” since the plant it comes from isn’t a type of grass. “Botanically speaking quinoa is an achene, a seed-like fruit with a hard coat,” and it has a lot of vitamins and minerals, but so do all whole grains. It also has a lot of protein. As you can see below and in a series of graphs starting at 1:05 in my video Benefits of Quinoa for Lowering Triglycerides, quinoa has more protein than other grains, but since when do we need more protein? Fiber is what we’re sorely lacking, and its fiber content is relatively modest, compared to barley or rye. Quinoa is pretty strong on folate and vitamin E, though, and it leads the pack on magnesium, iron, and zinc. So, it is nutritious, but when I think superfood, I think of something with some sort of special clinical benefit. Broccoli is a superfood, strawberries are a superfood, and so is garlic, but quinoa? Consumer demand is up, thanks in part to “perceived health benefits,” and it has all sorts of purported benefits in lab animals, but there have been very few human studies. 

    The first trial was a before-and-after study of quinoa granola bars that showed drops in triglycerides and cholesterol, as you can see below and at 1:53 in my video, but it didn’t have a control group, so we don’t know how much of that would have happened without the quinoa. The kind of study I want to see is a randomized controlled trial. When researchers gave participants about a cup of cooked quinoa every day for 12 weeks, they experienced a 36 percent drop in their triglycerides. That’s comparable to what one gets with triglyceride-lowering drugs or high-dose fish oil supplements.

    Which is better, regular quinoa or red quinoa? As you can see in the graph below and at 2:22 in my video, the red variety has about twice the antioxidant power, leading the investigators to conclude that red quinoa “might…contribute significantly to the management and/or prevention of degenerative diseases associated with free radical damage,” but it’s never been put to the test. 

    What about black quinoa? Both red and black quinoa appear to be equally antioxidant-rich, both beating out the more conventional white variety, as you can see in the graph below and at 2:46 in my video. 

    The only caveat I could find is to inform your doctor before your next colonoscopy or else they might mistake quinoa for parasites. As reported in a paper, a “colonoscopy revealed numerous egg-like tan-yellow ovoid objects, 2 to 3 mm in diameter, of unclear cause,” but they were just undigested quinoa.

    For more on the superfoods I mentioned, check the related posts below.

    Isn’t fish oil important to heart health? Find out in my video Is Fish Oil Just Snake Oil?.



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  • Credentialing in feeding tube management

    Credentialing in feeding tube management

    The responsibility for tasks such as inserting and managing feeding tubes has traditionally fallen within the domain of nurses. However, there’s a growing recognition of the unique expertise that dietitians can bring to this area. In this two-part podcast series with senior dietitian, Kim Lunardi, we’ll delve into the world of credentialing for dietitians, focusing on their ability to perform tasks like inserting nasogastric tubes and managing balloon-retained gastrostomy tubes. In part one, we sit down with Kim to learn about her journey of becoming credentialed in feeding tube management and the impact it has had on patient care. 

    Hosted by Dr Jane Winter

    Biography

    Kim Lunardi is an Accredited Practicing Dietitian with more than 15 years’ experience, currently working as a senior clinician at St Vincent’s Public Hospital, Melbourne and in private practice. She has worked across the spectrum of adult nutrition care and has a particular interest in Head and Neck surgical oncology and enteral feeding devices. In addition to presenting on multiple nutrition topics nationally and being an invited speaker, Kim has received government funded grants in the advanced practice space, leads St Vincent’s advanced practice training program in gastrostomy management and has published in this area.

     

    In this episode, we discuss:

    • The motivation behind getting credentialed

    • How long credentialing takes and what it involves

    • The impact of dietitian credentialing on patient care

    Additional resources

    Connect with Kim on LinkedIn

    Explore tubefed.com.au, an invaluable resource created by Avanos, which includes practical tips, product information and ‘How To’ videos to help dietitians as well as patients or clients and their carers.

    Supported by 

    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.

     

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  • Building a Referral Network: 6 Mistakes to Avoid

    Building a Referral Network: 6 Mistakes to Avoid

    Everyone needs a team.

    As a health coach, you can become an expert in multiple areas: nutrition, behavior change psychology, fitness and athletic performance, stress management and recovery, and more.

    However, no matter how many certifications you earn, you’ll invariably encounter clients with progress-blocking problems you don’t have the skills, training, expertise, or legal right to solve.

    Here’s the thing…

    You may not be an expert at fixing marriages, treating GERD, or counseling someone with an eating disorder, but someone else is.

    Here’s where a healthy referral network comes in.

    By connecting your client with such a person, you get to stay within your scope of practice, give welcome business to respected colleagues, and help your client solve their problem.

    (Total. Supercoach. Move.)

    All of our certification programs include sections devoted to teaching coaches how to build robust referral networks of professionals skilled at solving common client problems.

    In this article, we’ll discuss how to do that—by exploring the top mistakes we see coaches make. Avoid them, and you’ll be able to refer out with confidence.

    First, what’s a referral network?

    A referral network is a list of supplementary professionals, businesses, and resources that benefit clients.

    Your network might include local or virtual:

    • Medical doctors, psychologists, registered dietitians, and other professionals with the training and credentials to help clients with problems outside of your scope of practice. (For an in-depth refresher, see our Scope of Practice worksheet.)
    • Fellow health coaches and personal trainers with deep knowledge in an area outside your experience. (For example, maybe a client is interested in learning yoga, but you haven’t the faintest idea of how to salute the sun.)
    • Workshops, fitness groups, webinars, food services, and other resources that support clients during their behavior change journey.

    To confidently refer clients to skilled practitioners with excellent reputations, you’ll want to do some legwork. That brings us to the top mistakes to avoid.

    Mistake #1: You build your network before launching your business.

    For recently certified health coaches, the task “create a referral network” can double as a procrastination tool, says PN’s Director of Community Engagement Kate Solovieva.

    Rather than take on clients, these coaches search for an increasing number of professionals, valiantly trying to be prepared for every potential referral situation. Yet, as much as they continue to work on it, their list is never “complete.”

    That’s because…

    “We can’t be prepared for everything,” says Solovieva.

    The solution

    Take on clients as soon as you’re certified.

    Yes! That might sound scary, but the best way to figure out your “gaps” is to begin your practice, and see where your clients actually need help beyond what you can offer.

    Add folks to your referral network over time as you:

    • Connect with professionals on LinkedIn and other virtual networking sites
    • Lean into peer networks (such as the Precision Nutrition Facebook communities)
    • Mingle with members of your local Chamber of Commerce
    • Chat with family, friends, and clients about professionals and resources they love
    • Attend health conventions and other local events where a variety of health professionals tend to congregate
    • Search for (and try out!) providers based on your own health needs

    Who belongs in your referral network?

    Use the following resource list as inspiration.

    Resource Name Website Contact information
    Acupuncturist
    Chiropractor
    Cooking class
    Cycling, hiking, walking, or running club
    Exercise physiologist
    Coach who specializes in plant-based diets / pre- or post-natal fitness / other coaching niche you don’t cater to
    Marriage / family counselor
    Massage therapist
    Meal delivery service
    Mental health professional
    Orthopedist
    Pelvic floor therapist
    Primary care physician
    Physiotherapist
    Registered dietitian
    Stress management class
    Other

    Mistake #2: You assume your referral list will cover all client needs.

    As we mentioned above, you’ll never be able to anticipate every referral or client question ahead of time—and that’s okay.

    This is especially true if you coach virtually with clients worldwide.

    (You might know three fantastic massage therapists where you live in Toronto, Canada, but that knowledge won’t help if your client is based in Wellington, New Zealand.)

    Similarly, some professionals or resources might work for some clients, but not others.

    (You might, for example, know of several meal delivery options, yet none are suitable for that plant-based client who’s on a strict gluten-free diet.)

    The solution

    Learn how to help clients find the professionals and resources they need.

    You might:

    • Ask clients to describe their preferences. (Do they prefer working with a specific gender? Do they want to meet in person or online? Do they like the eagerness and creativity of a newer professional, or the “I’ve seen it all” sageness of a more seasoned pro?)
    • Devote a coaching session to searching online for potential professionals and services together.
    • Encourage clients to contact three practitioners, ask questions, and use what they learn to pick a winner.

    Mistake #3: You let social awkwardness derail networking opportunities.

    Reaching out to a stranger requires some bravery. You have to put yourself out there, explain who you are and what your motives are, and risk being ignored or turned down.

    This is where many coaches get stuck, says Toni Bauer, PN’s Director of Coaching and Education Operations.

    As a result, many coaches may put off the conversation.

    The solution

    Turn networking into a challenge. Coach Solovieva calls it “Operation 100.”

    • Set a goal to contact 100 professionals over 12 months.
    • Work toward your goal every week for about 20 minutes.
    • Follow up with each non-responder once or twice.
    • Instead of expecting a “yes” from every person you approach, understand that only about 10 percent of people will get back to you.

    To ease yourself into the challenge, draft your elevator pitch, suggests Bauer.

    Don’t overthink this. Your pitch doesn’t have to be a multi-page persuasive essay. Nor does it have to contain magical talking points. Just be yourself.

    The elevator pitch: How to introduce yourself to a potential referral

    As you work on your elevator pitch, use the examples below for inspiration.

    “I’m a health coach who works with corporate executives. However, some of my clients would benefit from someone with your expertise. I would like to recommend you to my clients as those needs arise. Are you open to that?”

    Or:

    “I’m a health coach who works with athletes. Occasionally, my clients need guidance that I can’t always provide. I admire the work you’re doing, and I’d love to be able to refer people to you. If you’re open to that, could we have a quick 15- or 20-minute meeting to discuss what that arrangement would look like?”

    Or simply:

    “I’m a health coach and I’m building a referral list of practitioners. I would love to refer clients to you. Are you taking new patients right now?”

    Mistake #4: You use dated persuasion tactics.

    If you use LinkedIn, then you’ve likely been on the receiving end of old-school cold sales tactics. We’re talking direct messages from strangers who clearly haven’t read anything on your profile and know nothing about you.

    These spammy messages are as welcome as a stranger who sidles up to you at a bar and says, “So, wanna come back to my place?”

    We’re not here to discourage you from using cold outreach. It has a place. However, to increase your response rate, we’d like to introduce you to a rarely used technique.

    The solution

    Get to know people before making an online ask, suggests Coach Solovieva.

    Follow them, read their content, download and consume their free resources, comment on their posts, congratulate them on career wins, and become a part of their online life.

    Do that, and people will remember you. More of them will respond to your messages, too. Plus, the intel you gather by forming a relationship will help you avoid…

    Mistake #5: You don’t personally vet referrals.

    How do you ensure you refer clients to compassionate professionals who truly know what they’re doing?

    It involves more than checking someone’s website or social media profile.

    If you only look at someone’s website or social media posts, “You’re just vetting their confidence and copywriting skills,” says Solovieva. “If we’re fortunate, confidence and copywriting go hand in hand with ability, but not always.”

    The solution

    Try out their services. Take someone’s yoga or Zumba class. Book a massage. Ask a medical professional to look at your creaky knee.

    That way, you can see the professional in action.

    If you’re thinking, ‘I don’t need some of the services my clients need!’ you’ve got a couple of options:

    • Offer to pay a professional to meet with you for 30 to 60 minutes so you can ask some questions, get a sense of their treatment philosophy, and chat about referring clients to them.
    • Interact with people in local social networking communities like NextDoor.com. Ask group members if they’ve seen a practitioner and, if so, whether they’d recommend the person.

    Mistake #6: You sell clients too hard on your referrals.

    When you recommend a professional you’ve personally vetted, it’s natural to want your client to take action.

    However, despite your hard work, some clients just won’t make an appointment with the professional in question—and that’s okay.

    “Let your clients be adults,” says Coach Bauer.

    Clients have their reasons. Maybe their insurance won’t cover the service in question. Or, maybe they decided to see someone else.

    “It’s not your responsibility for the relationships to be perfect or to flourish,“ says Bauer.

    A cycle of support

    Some coaches fear referrals because they see them as “giving business away.”

    In reality, however, when you refer clients to solid pros, your clients simply feel like you have their back. (Which means they’ll be more likely to refer friends and family to you.)

    Plus, when you send business towards another respected colleague, it also puts you on their radar for a cross-referral.

    It’s good for your clients, good for business, and good for your community of health pros at large.

    If you’re a coach, or you want to be…

    You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.

    If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification.

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  • Healthy Living Guide 2023/2024 – The Nutrition Source

    Healthy Living Guide 2023/2024 – The Nutrition Source

    A Digest on Healthy Eating and Healthy Living

    Download the printable Healthy Living Guide (PDF)

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    Download the printable Healthy Living Guide (PDF)

    “The apple in your hand is the body of the cosmos.” – Thich Nhat Hanh

    Happy New Year, and welcome to the fourth edition of the Healthy Living Guide! 2023 was an exciting year in the Department of Nutrition, as we celebrated the launch of the Thich Nhat Hanh Center for Mindfulness in Public Health. Aligned with its name and location, the Center is committed to researching ways to apply mindfulness to improve well-being at the population level—not just for individuals, but across large groups globally. Mindful eating and its impact on both personal and planetary health is a core focus of the Center—a theme you’ll find integrated throughout this year’s Guide.

    You’ll also see research highlights and tips related to our annual categories of nutrition, physical activity, and sleep, including the latest findings on ultra-processed foods and mental health, turning up the tunes and moving with Zumba, and evidence on different sleep “chronotypes” and health.

    Wishing you a healthy, fulfilling, and mindful 2024.

    Download a copy of the Healthy Living Guide (PDF) featuring printable tip sheets and summaries, or access many of the full online articles through the links below. 

    Key features this issue:

    Plus: Test your healthy living knowledge

    Hint: the answers can be found throughout last year’s Healthy Living Guide. Access the full edition here if you haven’t checked it out!

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  • Corporate Influence and Our Epidemic of Obesity 

    Corporate Influence and Our Epidemic of Obesity 

    Like the tobacco industry adding extra nicotine to cigarettes, the food industry employs taste engineers to accomplish a similar goal of maximizing the irresistibility of its products.

    The plague of tobacco deaths wasn’t due just to the mass manufacturing and marketing of cheap cigarettes. Tobacco companies actively sought to make their products even more crave-able by spraying sheets of tobacco with nicotine and additives like ammonia to provide “a bigger nicotine ‘kick.’” Similarly, taste engineers are hired by the food industry to maximize product irresistibility.

    Taste is the leading factor in food choice. “Sugar, fat, and salt have been called the three points of the compass” to produce “superstimulating” and “hyper palatability” to tempt people into impulsive buys and compulsive consumption. Foods are intentionally designed to hook into our evolutionary triggers and breach whatever biological barriers help “keep consumption within reasonable limits.”

    Big Food is big business. The processed food industry alone brings in more than $2 trillion a year. That affords them the economic might to manipulate not only taste profiles, but public policy and scientific inquiry, too. The food, alcohol, and tobacco industries have all used similar unsavory tactics: blocking health regulations, co-opting professional organizations, creating front groups, and distorting the science. The common “corporate playbook” shouldn’t be surprising, given the common corporate threads. At one time, for example, tobacco giant Philip Morris owned both Kraft and Miller Brewing.

    As you can see below and at 1:45 in my video The Role of Corporate Influence in the Obesity Epidemic, in a single year, the food industry spent more than $50 million to hire hundreds of lobbyists to influence legislation. Most of these lobbyists were “revolvers,” former federal employees in the revolving door between industry and its regulators, who could push corporate interests from the inside, only to be rewarded with cushy lobbying jobs after their “public service.” In the following year, the industry acquired a new weapon—a stick to go along with all those carrots. On January 21, 2010, the Supreme Court’s five-to-four Citizen’s United ruling permitted corporations to spend unlimited amounts of money on campaign ads to trash anyone who dared stand against them. No wonder our elected officials have so thoroughly shrunk from the fight, leaving us largely with a government of Big Food, by Big Food, and for Big Food. 

    Globally, a similar dynamic exists. Weak tea calls from the public health community for voluntary standards are met not only with vicious fights against meaningful change but also massive transnational trade and foreign investment deals that “cement the protection of their [food industry] profits” into the laws of the lands.

    The corrupting commercial influence extends to medical associations. Reminiscent of the “just what the doctor ordered” cigarette ads of yesteryear, as you can see below and at 3:05 in my video, the American Academy of Family Physicians accepted millions from The Coca-Cola Company to “develop consumer education content on beverages and sweeteners.” 

    On the front line, fake grassroots “Astroturf” groups are used to mask the corporate message. RJ Reynolds created Get Government Off Our Back (memorably acronymed GGOOB), “a front group created by the tobacco industry to fight regulation,” for instance. Americans Against Food Taxes may as just as well be called “Food Industry Against Food Taxes.” The power of front group formation is enough to bind bitter corporate rivals; the Sugar Association and the Corn Refiners Association linked arms with the National Confectioners Association to partner with Americans for Food and Beverage Choice.

    Using another tried-and-true tobacco tactic, research front groups can be used to subvert the scientific process by shaping or suppressing the science that deviates from the corporate agenda. Take the trans fat story. Food manufacturers have not only “long denied that trans fats were associated with disease,” but actively “worked to limit research on trans fats” and “discredit potentially damaging findings.”

    At what cost? The global death toll from foods high in trans fat, saturated fat, salt, and sugar is at 14 million lost lives every year. The inability of countries around the world to turn the tide on obesity “is not a failure of individual will-power. This is a failure of political will to take on big business,” said the Director-General of the World Health Organization. “It is a failure of political will to take on the powerful food and soda industries.” She ended her keynote address before the National Academy of Medicine entitled “Obesity and Diabetes: The Slow-Motion Disaster” with these words: “The interests of the public must be prioritized over those of corporations.”

    Are you mad yet? To sum up my answer to the question underlying my What Triggered the Obesity Epidemic? webinar, it’s the food. I close next with my wrap-up video: The Role of the Toxic Food Environment in the Obesity Epidemic. 

    This was part of an 11-part series. See the related posts below.

    If the political angle interests you, check out: 



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  • Journey to feeding tube credentialing

    Journey to feeding tube credentialing

    Join us for part two of our series as we delve deeper into senior dietitian Kim Lunardi’s path to becoming credentialed in feeding tube insertion and management. Kim reflects on the highlights of her journey, the support she gained from healthcare colleagues, and the barriers she overcame along the way. She also shares the challenges she still faces and offers invaluable insights and practical advice for dietitians interested in exploring this opportunity. Discover the impact of her expanded practice on healthcare outcomes and her vision for expanding credentialing across Australia, to position dietitians as experts in feeding tube management.

    Hosted by Dr Jane Winter

    Biography

    Kim Lunardi is an Accredited Practicing Dietitian with more than 15 years’ experience, currently working as a senior clinician at St Vincent’s Public Hospital, Melbourne and in private practice. She has worked across the spectrum of adult nutrition care and has a particular interest in Head and Neck surgical oncology and enteral feeding devices. In addition to presenting on multiple nutrition topics nationally and being an invited speaker, Kim has received government funded grants in the advanced practice space, leads St Vincent’s advanced practice training program in gastrostomy management and has published in this area.

     

    In this episode, we discuss:

    • Common barriers before and after getting credentialed

    • Time and cost savings from dietitian credentialing

    • Highlights from Kim’s journey

    • Practical tips for dietitians wanting to upskill

    Additional resources

    Click here to listen to part 1 of this podcast series

    Connect with Kim on LinkedIn

    Explore tubefed.com.au, an invaluable resource created by Avanos, which includes practical tips, product information and ‘How To’ videos to help dietitians as well as patients or clients and their carers.

    References

    Simmance N, Cortinovis T, Green C, Lunardi K, McPhee M, Steer B, et al. Introducing novel advanced practice roles into the health workforce: Dietitians leading in gastrostomy management. Nutr Diet. 2019;76(1):14-20. https://doi.org/10.1111/1747-0080.12508

    Supported by 

    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.

     

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  • Your Key to Body Image Freedom

    Your Key to Body Image Freedom

    I was 13 when I went on my first diet.

    I had been struggling with my weight for about six years, and my obsession with how I looked was starting to dominate my life.

    I only had two to three shirts that I felt comfortable in. The only thing that mattered was that they didn’t make me “feel fat.” Even those chosen shirts were always under my West 49 sweater, for extra coverage.

    The cherry on top of this presentation was my slouched shoulders—a defense mechanism to protect against exposing my “man boobs,” the body part that had dynastic reign for being my biggest insecurity.

    The way I viewed my body governed my self-worth.

    I felt that my body held me back from enjoying countless moments of my life, and by the ripe age of 13, I decided I was sick of it.

    I figured the only way I could change this purgatory was by changing my body.

    I started exercising three to four times a day. For my first two meals a day, I drank a sludge of water mixed with “weight loss smoothie powder” (really just a glorified protein shake). Whenever I “cheated,” I punished myself the next day by eating even less or exercising even more.

    In about 5 months, I lost 60 lbs. One third of my body weight to be exact.

    This was how I spent the summer transitioning from elementary school to high school. Counting calories over making memories.

    To no surprise, this was met with endless praise. And it felt good. Scratch that, it felt incredible.

    I had experienced both sides now: One where I felt valueless because I was in a fatter body, and one where I felt accepted and prized because I was in a thinner body.

    In another version of this story, I might’ve learned something from my newly widened perspective: I might’ve gained empathy, seeing the unfair stigma projected at people in larger bodies. I might’ve gained bravery, advocating for more body acceptance, regardless of someone’s size.

    But instead, I participated in the problem.

    I built up the identity of being a “former fat person” who is proof that “anybody can lose weight.”

    However, as this script typically goes, over the next few years, I gained a lot of the weight back.

    This sent me into a depression. I felt like I had lost my value; like I had won the lottery and blew through my fortune.

    That was the pattern I repeated for almost 15 years.

    Until I stumbled on something called “body neutrality.”

    For me, adopting a more body-neutral approach created a paradigm shift—it offered a way to uncouple my appearance with my happiness. It also caused me to ask some deep questions about my body, and the kind of life I wanted.

    Questions like:

    “Do I want my self worth to be defined by my external appearance?”

    “Do I want to continue this cycle—and potentially pass it on to any future kids I might have?”

    “What would my life look like if I fought to value myself for who I am as opposed to what I look like?”

    My answers weren’t immediately clear. But body neutrality created an opportunity to step off the hamster wheel of chasing aesthetic goals—and finally, truly reflect.

    In this article, I’ll walk you through the process of adopting a more body neutral approach to your own self image and self-care.

    You’ll learn:

    • What body neutrality is
    • How to think about your body and your health—in a way that isn’t dependent on appearance
    • Five actionable, body neutral strategies you can apply today—if you want to stop letting your weight, size, or shape dictate your happiness

    Let’s begin.

    What is body neutrality?

    Body neutrality is a mindset that encourages you to value how your body functions and feels over how it looks. This perspective helps you develop self-acceptance, while still working to care for yourself in ways that promote overall health.

    In practice, this looks like:

    ✅ You exercise and eat nutritiously—not because it makes you look a certain way—but because it makes you feel good.

    ✅ You still have treats (because life is too short to be deprived of pizza!) but you don’t eat them to excess because they don’t make you feel the best, physically.

    ✅ You wear clothes and celebrate your appearance in ways that feel authentic, but how you “display” yourself isn’t the foundation of your self-worth.

    ✅ You don’t always love all aspects of your body, but you don’t let that stop you from enjoying your life; Improving your appearance doesn’t “earn” you the right to be happy.

    ✅ You might still care about how you look, but you broaden your self-concept so it also includes your values and your inherent worthiness as a human.

    I value seeing friends and family. I value playing rec sports. I value new experiences.

    When I’ve been heavier, I’ve neglected these things in favor of isolating myself.

    “I’ll do them again when I lose weight” is something I’ve uttered to myself more times than I can count.

    Body neutrality helped me realize I still deserved these things—no matter how I looked.

    Everyone can benefit from body neutrality.

    Body neutrality isn’t just for people in larger, or otherwise marginalized bodies.

    It’s also useful for people with “ideal bodies,” who’ve been the recipients of validation and privilege because of the way they look.

    “I’ve worked with clients who are fairly satisfied with their appearance, but they still struggle with their body image because their self-worth relies on it,” says Shannon Beer, registered nutritionist and body image coach.

    People with idealized bodies sometimes aren’t living the life they want either, because they have to exhaust their energy to maintain an image of “perfection.”

    (If you want to know what kind of sacrifices it takes to meet those “ideal” standards, check out: The cost of getting lean: Is it really worth the trade-off?)

    “The ‘meh’ is the magic.”

    That’s a quote from Jessi Kneeland, body neutrality coach and author of Body Neutral: A Revolutionary Guide to Overcoming Body Image Issues, when they sat down with some PN coaches to talk about body-neutrality.

    (Want to listen in on the whole conversation? Watch it here: PN Coaches discuss body neutrality and negative self-talk)

    The goal with body neutrality isn’t to love your body and all of its parts all of the time. Nor is it to be so toxically positive that you ignore real—and sometimes negative—feelings about your body.

    That just isn’t realistic for most people.

    Instead, an underrated goal is to feel sort of… meh.

    You’re not overly glorifying or criticizing your body; its appearance just doesn’t hold that much importance.

    Self-hate to self-love process. ... starting with: 1. Super extra really hate self 2. Hate self fairly strongly 3.Kinda hate self 4. Meh 5. You know what, self, you're not complete grabage 6. Hey you, you deserve some care, don't ya? 7. Learning what makes me feel good makes it easier to feel good! 8. Maybe, eventually, I'll get to

    When you’re used to hating your body, getting to neutral (or ‘meh’) can actually be hugely freeing. From there, you may learn to appreciate yourself in a deeper, less appearance-centric way.

    In practice, you may love certain parts about your body—but also feel ambivalent or mildly negative about other parts.

    For example, you may see your stomach and feel ashamed because you don’t like what you see.

    This feeling is uncomfortable, but it’s not “right” or “wrong.” You just don’t want that feeling to dictate your behavior. (Such as seeing your stomach and then saying, “Alright, I’m not going out tonight,” or, “Diet starts tomorrow!”)

    To give you a personal example:

    As a dude living in North America, I feel pretty ‘meh’ about being 5’9” tall.

    Would I love to be 6’2”?

    Sure.

    But I’m not 6’2”—and I can’t change that. My height won’t ruin my day and I surely won’t be depriving myself from the things I enjoy most in this life because of it.

    Body neutrality and aesthetic goals

    Some people worry that if they adopt a more body neutral approach to their health and fitness, it means they have to relinquish any desire for physical change.

    They also might worry that being more body neutral might make them lose certain aspects of their appearance that they like (such as muscular legs or a slim torso).

    Here’s the thing: Body neutrality advocates for health.

    Being body neutral doesn’t mean your body can’t change.

    It just means your self-worth isn’t dependent on that change, and that your whole life isn’t consumed by the pursuit of a physique goal.

    If you’ve been starving yourself and overexercising to the point of burnout, body neutral principles will encourage you to disengage from those extreme activities in the pursuit of a specific physique.

    If you’ve been overeating and avoiding exercise because you can’t stand your body, body neutral principles will encourage you to tune into your genuine sense of care and love for yourself, and help you choose food and movement that support your body—regardless of its shape.

    In this sense, body neutrality can have a balancing effect on health and fitness behaviors, and, according to Beer, is unlikely to take away from physical health, if applied correctly.

    Plus…

    There’s nothing inherently wrong with having an aesthetic goal.

    Body neutrality rejects physical or aesthetic change only if it’s to the detriment of your overall mental, emotional, social, physical, and existential health.

    5 things you can do today to be more body neutral

    Congratulations: Just setting the intention to step away from an appearance-centric approach to health and fitness is a great start.

    But, ultimately, it’s only action that creates deep, lasting change.

    So, here are five tangible strategies you can work on immediately to develop a more body neutral approach.

    Strategy #1: Do the things you love today.

    Stop waiting to achieve the “ideal” body in order to be able to enjoy your life, and start doing more of what you love now.

    Start with something easy that you tend to stop yourself from doing when you feel insecure about your appearance.

    When I was in my worst spots, I stayed inside too much—even though I love being outside. It might sound silly but even reading outdoors in nice weather was helpful for me.

    The point is: It can be that small.

    Find one thing you’ve deprived yourself of in the past and do it—even if it’s a small dose, regardless of how you feel. Re-teach yourself that you don’t need a certain body shape or size to allow joy into your life.

    (If you want more ideas on how to stop thinking you’re simply [insert thing you think you need] away from being happy, check out: “I’ll be happier when I lose weight” is a recipe for regret. Here’s the counterintuitive solution)

    Strategy #2: Set body-neutral goals.

    This is a gamechanger in my coaching experience. I’ve seen clients transform their relationship with exercise when they focus more on what they can do as opposed to how they look. “I feel so much better but I haven’t lost any weight,” is a sentence I’ve heard repeatedly.

    When you’re overly appearance-centered or focused on weight, you risk missing other indicators of progress—like how good you feel.

    If your fitness goals tend to be aesthetic-centric, try setting a goal that has nothing to do with how you look.

    This can look like:

    ▶ Setting strength and performance goals in fitness (such as beating a deadlift PR, or a sprint time)

    ▶ Practicing slow, mindful eating at more meals (if you usually inhale your meals in seven minutes tops, see if you can make a meal last 20 minutes, chewing your food well and savoring each bite)

    ▶ Working to develop a new a skill in the gym (like your first pull-up, or a cool Olympic lift, like a clean and jerk)

    None of these depend on your appearance; They’re all focused on what you can do. (And chances are, you’ll feel more empowered than ever when you start achieving them.)

    Strategy #3: Curate your environment.

    Take control of the parts of your environment that feed the body-image obsessed wolf. Starve that beast wherever you can.

    Here are some ideas:

    ▶ Unfollow social media accounts that prey on insecurity or promote unrealistic ideals. Follow more that are body-neutral, or inspire other aspects of your personality (like comedy, or crafting).

    ▶ See what it’s like to reduce your exposure to your own appearance. This can look like having fewer mirrors (or covering some up for a period of time), or turning off the self-view on Zoom.

    ▶ Consider ditching the scale. Most people struggle to stay “neutral” about whatever number that shows up.

    ▶ Set boundaries around body talk. Some environments are rife with commentary about body hang ups or goals. If someone begins talking about their new weight loss diet or “disgusting gut,” try changing the topic, or just exit the conversation. Eventually, people will realize you’re not the right audience.

    Strategy #4: Find your people.

    Body neutrality won’t be the most common approach you’ll run into in the fitness world.

    But, intentionally seeking out and surrounding yourself with more body neutral folks can keep you from constantly getting sucked back into an appearance-centric mindset.

    There are body neutral, body positive, or HAES (health at every size) community groups all over social media and the internet, and this can be parlayed into finding local groups near you too.

    Seeking out these spaces will only provide more support—and positive momentum—as you pursue a more body neutral approach.

    Strategy #5: Strive for improvement, not perfection.

    You don’t need to be a body-neutral icon or master. The expectation is not that you 100 percent divest from focusing on your appearance.

    Body neutrality exists on a continuum.

    Assess where you are right now in terms of how appearance-centric you are when it comes to health and fitness. If all your eggs are in the “aesthetics basket,” then even taking one metaphorical egg out (and say, putting it in the “gardening” basket) is progress.

    Use the list of suggestions above to set some small goals, and just begin where you can.

    You might always care about your appearance (maybe even more than average), but if it’s progress from where you started, you’re winning.

    What life on “the other side” looks like

    Even after sharing all of this, I won’t sit here and lie to you by saying I’m pure-bred body-neutral, all the time.

    But I like to think I’ve grown a lot since my days of hiding out inside during “fat days.”

    I’m better at doing the things I love, even when I don’t feel confident in my body.

    I’m better at wearing comfortable clothing when I don’t feel good about my body— instead of cramming myself into something that’s too tight and suffering all day.

    And, I’ve expanded the way I see fitness for myself and my clients, focusing more on feel and function, rather than achieving a certain look.

    For me, this is progress.

    Yours might look different.

    Be kind to yourself, and acknowledge that you might be working through decades of programming. Body neutrality sure isn’t a quick fix, but the lasting freedom, joy, and genuine sense of self-worth it offers is worth it.

    If you’re a coach, or you want to be…

    You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.

    If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification.

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  • Life-Changing Nutrition Tips For Busy Professionals

    Life-Changing Nutrition Tips For Busy Professionals

    In today’s fast-paced world, juggling a demanding career with a healthy lifestyle can be daunting. As a busy professional, letting nutrition take a backseat to deadlines, meetings, and endless to-do lists is easy.

    However, fueling your body with the right foods is crucial to maintaining energy levels, focus, and overall well-being. With these expert-backed nutrition tips, busy professionals can learn how to make healthy choices that fit their lifestyle, even on the most chaotic days.

    What would you do if you had to choose between a quick energy boost from a sugary snack and a nutritious meal that would keep you going for hours? For many busy professionals, the answer is often the former: sacrificing long-term health benefits for a short-term energy fix. But what if you could have both?

    Nutrition Tips For Busy Professionals

    The Importance of Nutrition for Busy Professionals

    When you’re constantly on the go, neglecting your diet and prioritizing convenience over nutrition is easy. However, a well-balanced diet is crucial for maintaining energy levels, focus, and overall health. A study by the World Health Organization found that a healthy diet can improve productivity by up to 20%. That’s a significant boost for anyone looking to stay ahead in their career.

    The Consequences of Poor Nutrition

    On the other hand, a diet lacking in essential nutrients can lead to a range of negative effects, including:

    SymptomDescription
    FatigueFeeling tired and sluggish, even after a full night’s sleep
    Brain FogDifficulty concentrating and making decisions
    Mood SwingsIrritability, anxiety, and depression
    Weight GainUnwanted weight gain, particularly around the midsection
    Decreased ImmunityFrequent illnesses and infections

    These symptoms can not only affect your work performance but also your overall quality of life.

    Prioritizing Nutrition in a Busy Schedule

    So, how can you prioritize nutrition when struggling to find time for everything else? Here are some tips to get you started:

    Meal Prep Like a Pro

    Meal prep is a game-changer for busy professionals. Dedicating one day a week to preparing healthy meals can save time and money while fueling your body with the right foods. Here are some meal prep tips:

    • Plan your meals to avoid last-minute takeout or fast food.
    • Shop for ingredients in bulk to reduce waste and save money.
    • Cook a variety of meals to prevent boredom and keep things interesting.
    • Portion control is key – aim for 3-4 meals per container.

    Snack Smart

    Snacking is a crucial part of maintaining energy levels throughout the day. However, it’s easy to fall into the trap of sugary or salty snacks that do more harm than good. Here are some healthy snack options:

    SnackBenefits
    Nuts and SeedsRich in healthy fats, protein, and fiber
    Fresh FruitsHigh in antioxidants, vitamins, and minerals
    Veggie Sticks with HummusLow in calories, high in fiber and protein
    Protein BarsConvenient and high in protein (look for natural ingredients)

    Stay Hydrated

    Dehydration can lead to fatigue, headaches, and decreased productivity. Ensure to drink plenty of water throughout the day, aiming for at least 8 cups (64 oz). You can also try:

    • Infused water with fruits and herbs for a refreshing twist
    • Herbal teas for a caffeine-free pick-me-up
    • Coconut water is a natural source of electrolytes.
    Nutrition Tips For Busy Professionals

    Nutrition Tips for Specific Diets

    Whether you’re a vegan, gluten-free, or keto enthusiast, there are ways to adapt your diet to suit your busy lifestyle.

    Vegan Nutrition Tips

    • Plant-based protein sources like beans, lentils, and tofu are rich in fiber and protein
    • Dark leafy greens like kale and spinach are packed with iron and calcium
    • Nuts and seeds provide healthy fats and protein

    Gluten-Free Nutrition Tips

    • Focus on whole, unprocessed foods like fruits, vegetables, and lean proteins
    • Gluten-free grains like quinoa and brown rice provide fiber and nutrients
    • Be mindful of hidden sources of gluten in sauces and seasonings

    Keto Nutrition Tips

    • Focus on high-fat foods like avocados, nuts, and olive oil
    • Moderate protein sources like lean meats and fish
    • Low-carb vegetables like leafy greens and broccoli are keto-friendly
    Nutrition Tips For Busy Professionals

    Mindful Eating for Busy Professionals

    Mindful eating is more than just the food on your plate – it’s about the experience, environment, and mental state. Here are some tips to help you cultivate a mindful eating habit:

    Eat Slowly and Savor

    • Take small bites and chew slowly to avoid gobbling down your food
    • Savor the flavors and textures of your meal
    • Avoid eating in front of screens or while doing other activities

    Eliminate Distractions

    • Eat in a distraction-free environment, like a quiet room or outdoor space
    • Please turn off your phone or put it on silent mode
    • Avoid eating with others who may be distracting or stressful

    Listen to Your Body

    • Pay attention to your hunger and fullness cues
    • Stop eating when you’re satisfied rather than stuffed
    • Honor your cravings and indulge occasionally
    Nutrition Tips For Busy Professionals

    Conclusion

    Nutrition is not a one-size-fits-all solution, but with a little creativity and planning, you can prioritize your health and well-being even on the busiest of days. By incorporating these tips into your daily routine, you’ll be well on your way to maintaining energy levels, focus, and overall health. Remember, it’s all about making small changes that add up to make a big difference in the long run.

    Nutrition Tips For Busy Professionals
  • Healthy Recipes To Include Superfoods In Your Diet

    Healthy Recipes To Include Superfoods In Your Diet

    In today’s fast-paced world, staying on top of our health game can be daunting. The constant influx of new diets and trends makes it easy to get lost in the noise. However, one thing remains certain: superfoods are a nutritional powerhouse that can elevate our well-being to the next level. Packed with vitamins, minerals, and antioxidants, these incredible ingredients have the potential to boost our energy, strengthen our immune systems, and even support our mental health. By incorporating them into our daily meals, we can experience a transformative impact on our overall health – and it all starts with suitable recipes. What’s the secret to a healthy and balanced diet?

    It all starts with incorporating the right foods into your meal routine. One way to do this is by adding superfoods to your diet. Superfoods are nutrient-dense foods rich in vitamins, minerals, and antioxidants. They not only provide energy but also support overall health and well-being.

    Healthy Recipes To Include Superfoods In Your Diet

    Understanding Superfoods

    Superfoods are whole, unprocessed foods that are packed with nutrients. They can be fruits, vegetables, nuts, seeds, or fish. These foods are rich in antioxidants, vitamins, and minerals that help protect the body against diseases. Superfoods are also low in calories and fiber, making them an excellent addition to a weight-loss diet.

    Benefits of Superfoods

    Superfoods offer a range of benefits, from supporting heart health to reducing inflammation. Some of the key benefits of incorporating superfoods into your diet include:

    BenefitSuperfood
    Heart HealthSalmon, Spinach, Blueberries
    Anti-InflammatoryTurmeric, Ginger, Walnuts
    Immune SystemGarlic, Sweet Potatoes, Kiwi
    Eye HealthKale, Carrots, Bilberries
    Skin HealthAvocado, Papaya, Pomegranate

    Healthy Recipes to Include Superfoods

    Now that we’ve discussed the benefits of superfoods, let’s dive into some healthy recipes that incorporate these nutritious foods. From breakfast to dinner, we’ve got you covered.

    Breakfast Recipes

    Starting your day with a nutrient-dense breakfast can set the tone for a healthy diet. Here are a few breakfast recipes that incorporate superfoods:

    Spinach and Feta Omelette

    • 2 eggs
    • 1/4 cup chopped spinach
    • 1 tablespoon olive oil
    • 1 tablespoon feta cheese
    • Salt and pepper to taste

    Whisk the eggs in a bowl and set aside. Heat the olive oil in a pan and add the chopped spinach. Cook until the spinach is wilted. Pour in the eggs and cook until the eggs are set. Fold the omelet in half and top with feta cheese.

    Chia Seed Pudding with Banana and Honey

    • 1/2 cup chia seeds
    • 1 cup almond milk
    • 1 tablespoon honey
    • 1 sliced banana

    Mix the chia seeds with almond milk and let it sit in the refrigerator overnight. Top with sliced banana and a drizzle of honey.

    Lunch Recipes

    From salads to soups, we have some delicious and healthy lunch recipes incorporating superfoods.

    Kale and Quinoa Salad

    • 1 cup cooked quinoa
    • 2 cups chopped kale
    • 1/2 cup cherry tomatoes
    • 1/4 cup chopped walnuts
    • 2 tablespoons olive oil
    • 1 tablespoon lemon juice
    • Salt and pepper to taste

    Mix all the ingredients in a bowl and toss with olive oil and lemon juice.

    Turmeric Lentil Soup

    • 1 cup cooked lentils
    • 2 cups vegetable broth
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 teaspoon turmeric powder
    • Salt and pepper to taste

    Saute the onion and garlic in a pot until softened. Add the lentils, vegetable broth, and turmeric powder. Bring to a boil and then simmer until the soup is cooked.

    Dinner Recipes

    Here are a few dinner recipes that incorporate superfoods:

    Baked Salmon with Sweet Potatoes and Green Beans

    • 2 salmon fillets
    • 2 sweet potatoes, peeled and cubed
    • 1 cup green beans
    • 2 tablespoons olive oil
    • Salt and pepper to taste

    Preheat the oven to 400°F (200°C). Line a baking sheet with salmon, sweet potatoes, and green beans. Drizzle with olive oil and season with salt and pepper. Bake for 20-25 minutes or until cooked.

    Avocado and Black Bean Tacos

    • 1 ripe avocado, diced
    • 1 cup cooked black beans
    • 1 red bell pepper, diced
    • 1 small onion, diced
    • 2 tablespoons olive oil
    • Salt and pepper to taste

    Saute the onion and bell pepper in a pan until softened. Add the black beans and cook for a few minutes. Serve with diced avocado and whole wheat tacos.

    Snack Recipes

    From energy balls to trail mix, we’ve got some healthy snack recipes that incorporate superfoods.

    Energy Balls with Oats and Nuts

    • 2 cups rolled oats
    • 1 cup chopped nuts
    • 1/2 cup chia seeds
    • 1/4 cup honey
    • 1/4 cup coconut oil

    Mix all the ingredients in a bowl until a dough forms. Roll into small balls and refrigerate until firm.

    Trail Mix with Dried Fruits and Nuts

    • 1 cup mixed nuts
    • 1/2 cup dried fruits (cranberries, apricots, and raisins)
    • 1/4 cup dark chocolate chips
    • 1/4 cup puffed rice

    Mix all the ingredients in a bowl until well combined. Store in an airtight container.

    By incorporating these healthy recipes into your diet, you can increase your intake of superfoods and support overall health and well-being. Remember always to choose whole, unprocessed foods and limit your sugar and salt intake. Happy cooking!

    Healthy Recipes To Include Superfoods In Your Diet