Centered on Health 1-9-25 - Setting realistic diet goals and eating the right foods in 2025 with Madison Veatch-Smith, registered dietitian, Baptist Health
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Speaker 1 (00:01):
It's now time for Centered on Health with Baptis's Health
on US Radio. Wait forty elbod y JS. Now here's
doctor Jeff tub.
Speaker 2 (00:12):
Everybody, and welcome to another episode of Centered on Health
with Baptist Help Here on news Radio eight forty whas.
I'm your host, doctor Jeff Publin, and we are joined
from the studio by our producer, mister Jim sent He
is waiting your calls this evening, and we hope that
you'll call in to talk to tonight's guests. Our phone
number is five oh two, five seven one, eight four
(00:35):
eighty four. We hope you'll be a part of the show. Well,
it is January, which means that the gyms are filled
and a lot of New Year's resolutions are taking place.
New Year, New me and everybody's making resolutions. In fact,
forty six percent of us tend to make a New
Year's resolution, and one of the most common ones is
I'm gonna eat healthier, I'm going to improve my diet.
(00:56):
So to help us get started on that track and
in the right direction, tonight's guest is Madison V. Smith.
Madison has been on our show before and we always
learn so much from her. She's a registered dietitian with
the Baptist Hospital Medical Group Bariatric at Floyd. She graduated
from Purdue University with a BS and dietetic and a
(01:16):
master's in Nutrition dietetics through the Falls State University. She's
been practicing since twenty fifteen and she has a love
of working with patients and helping them create a diet
program and live a lifestyle that they want to live.
Welcome back to the show, Madison.
Speaker 1 (01:34):
Thank you for having me.
Speaker 2 (01:36):
Well, there's a perfect time of year to have you
on because, as I mentioned, everybody wants to start off
on the right foot, and we're very excited to have
you help us do that. But the last time that
you were here, you told us that you were working
on a culinary nutrition certificate. How's that going.
Speaker 1 (01:54):
It's going well. It has a lot more homework too,
it than what I thought of that, so it's slowly
but surely coming along. But yeah, there's lots of chopping
vegetables and videotaping things to send in for homework. So
it's been interesting.
Speaker 2 (02:10):
Well, we're excited to maybe weave some of that experience
in our conversation tonight. So start us off, how big
is it after the first of the year that people
want to make this resolution?
Speaker 1 (02:23):
A lot of people do, So I feel like most
patients I talk to have some sort of goal centered
around health in general. So whether that is weight loss,
whether it's I just want to drink more water, or
whether it's you know, I want to exercise, all of
those things kind of are encapsulated underneath that health umbrella.
So I feel like most people make a goal with
(02:44):
some sort of health in mind.
Speaker 2 (02:47):
Well, and we're going to get some strategies from you
on how to do that. But when you were on
our show before, you mentioned that I think your dad
was a cook and kind of got you, you know,
into learning and experiencing that. How important in your experience
is the environment that we grow up in in our
(03:08):
attitude towards food and nutrition.
Speaker 1 (03:11):
Oh, it's so important. I feel like, you know, it
plays a huge role in not just the foods that
we eat on a regular basis, Because if you grew
up eating certain things in your certain you know, certain
taste or what you like and you were never maybe
adventurous with stuff, you're not going to be maybe more
adventurous as an adult either. So it is really important,
you know, the environment that you grew up in. But
also if you were never around you know, cooking different
(03:33):
things or how to prepare things, it's really hard to
get started doing those things. So having a little bit
of that background, watching people, trying new foods, all of
those things, especially at a young age, are really beneficial.
I actually just had a baby in March, and so
we're doing all of the yeah, thank you, Yeah, we're
doing all of the fun trying new foods now. So
(03:56):
we're doing all of that and it's been a very
interesting journey. But you know, it really has you know,
being a dietitian and having my background, it's really made
me want to open her, you know, eyes up to
new things and try different things, because that's just going
to set her up to be a more well rounded
eater is she grows up too, fantastic.
Speaker 2 (04:15):
So we're already having people calling in, so I know
you're going to be a very popular topic. But tell
us a little bit about the difference between dietitian and
nutritionists and tell us a little bit in your practice
what you kind of do on a day to day basis.
Speaker 1 (04:33):
Yeah, So the easiest way that I summarize the difference
between a dietitian and a nutritionist is not all nutritionists
are dietitians, but all dietitians are nutritionists. So as a dietitian,
I'm allowed to say I'm also a nutritionist. But if
you're a nutritionist, you cannot say that you're a dietitian
because to say that you are a dietitian, you have
to have taken a registration exam very similar to like
(04:56):
what nurses would take or doctors would take to have
their licensure. So if I am saying I'm a nutritionist,
I could have just done some online course somewhere and
not really had a whole lot of background in something.
That's also not to say there's not good nutritionists out there.
I'm sure that there are, but they just don't necessarily
(05:16):
have the complete full background that a dietitian would have.
So as I went through school to become a dietitian,
you know, you kind of have to do clinical similar
to like what you would do as a nurse, so you're,
you know, meaning patients, kind of learning on the job
as well. And I have a larger background than we
call it medical nutrition therapy. But you know how medicine
(05:38):
and nutrition kind of all go together with chronic diseases,
so a lot of what we study is that as well.
But I also have some really fun like food science classes.
We were in labs cook and stuff, so we have
a large background of things. You know, I did have
to do organic kim with all of the engineers over
at Purdue, but I also then was going and cooking
(05:58):
lobsters in this other class, so you know, you get
a little bit of everything. So it is important to
find somebody who knows what they're talking about. But you know,
again to say not all nutritionness are bad, but a
dietician would have a little bit more of a background
in maybe what people were looking for.
Speaker 2 (06:16):
Fantastic, Well, to tick it off, we have a caller
on the line. His name is David, and he has
a question about when you're on a budget, especially maybe seniors,
how to do that. So, David, are you on with us?
Oh yes, I'm doctor Tublin.
Speaker 3 (06:32):
Thank you for taking my call. And yes, I'm on
extremely fixed income and I seem to gravitate toward the
cheaper things like the carbs and you know, the ramen
noodles and macaroni and cheese and the things are, and
I wonder if are there any healthy ways or healthy
(06:53):
foods that I could have a purchase that are you know,
affordable as a those to the carbs that end up
putting weight on me.
Speaker 2 (07:05):
Yeah, yeah, great, question ful question.
Speaker 1 (07:08):
Yeah. I actually I have this question a lot because
everybody always says it's super hard or it's really expensive
to eat healthy. So I try to find ways to
which people can eat healthy without having to spend a lot.
So I love h canned fruits, canned vegetables, frozen fruit,
frozen vegetables. All of those things tend to be at
a lower price point, and they are just as good
(07:31):
as your fresh options, and they are way less likely
to be wasted because you can keep those things for
a lot longer. So I love using those things and
then being able to add those to meals. So say
you have, you know, maybe something if it's chicken or
fish or beef, and it's maybe from the frozen section,
and you're using that, you can always throw those vegetables,
whether they're canned or frozen, on the side. You have
(07:53):
a really complete meal that way. I also, like a
lot of people say, don't you know shop in the
middle section as a grocery store, but they're a lot
of really good things in that middle section kit can
still provide you really great nutrition. So like whole wheat bread,
if you use whole grain tortillas, all those things are
gonna provide you greate fiber, help fill you up a
little bit more, and they're probably the same price point
(08:13):
if maybe you're white bread or your white tortillas. Saying goes,
you know, some of your you know, fruits are in
that aisle, and as long as they're canned in their
own juices and not in a really heavy syrup, those
are going to be totally signed for you to use,
and they might be cheaper, and then they're definitely gonna
last longer as well. I try to find recipes too,
if you're gonna cook something throughout the week where there's
(08:34):
maybe overlaps in foods that you're using as well. So
I don't recommend buying a pound of pearants for one recipe,
but maybe you can find a couple of recipes throughout
that week where you're using the same ingredient, so instead
of using it once and then it going bad, I'm
trying to find some overlaps and you're using the same
thing multiple times, so then you're more likely to use
it all instead of wasting that and that will help
(08:55):
you really on a budget too.
Speaker 2 (08:57):
Okay, well, thank you very much. That's been very helpful
and I appreciate it very much.
Speaker 3 (09:02):
Thank you.
Speaker 2 (09:03):
Yeah, David, thank you for calling in. And in fact,
I mean I had that question later on, so you
you got us started around. It's such an important thing
because it's one thing to want to eat healthy, it's
another thing to be able to eat healthy. So thank
you for asking that question, and Madison, thank you for
that great answer. So we're going to take our first
break and we're going to be back after a few messages.
(09:24):
I want to let everybody know that you are listening
to Center It on Health with Baptist Health here on
news Radio eight forty whas our guest tonight, Madison B. Smith,
who is teaching us about how to kick the year
off and be healthy in twenty twenty five. Will be
like that. I want to welcome you back to Center
(09:57):
It on Health with Baptist Health here on news Radio
eight forty whas buying your host, doctor Jeff Publin, and
we're talking tonight to Madison B. Smith, who is with
the Baptist medical group Aiatrics, who's teaching us tonight about
setting realistic diafolds and eating healthy in twenty twenty five.
Our phone number is five oh two five seven one
(10:18):
eight four eight four, and our producers on standby to
take your calls. So Madison, welcome back. And I want
to get into your strategies about starting off and putting
a plan together, but I kind of want to set
the stage about people and health. So we hear a
lot of these days about what it means to be healthy,
(10:39):
you know, healthy at any size, healthy at any age.
In your opinion, is there like a definition of what
health is and what healthy eating looks like to you?
Speaker 1 (10:51):
Yeah, kind of maybe, So I think it does look
different for everybody. It's really it's kind of hard because
it really does look different for everybody. Trying to confine
that into like the same box for everyone is really
difficult to do. But in general, I would define health
as your labs are looking good, you're feeling good at
(11:12):
whatever wait that may be. You are eating a well
balanced diet, you're staying hydrated. So those things might look
different from person to person, but as long as we're
kind of meeting those general goals, and I would say,
then you're generally healthy if that kind of makes sense.
Speaker 2 (11:28):
Absolutely, No, it's a great it's a great way to
think about it, you know. And so somebody comes to
you and they say, Okay, Madison, I heard you know,
you heard you on Centered on Health and I really
want to this is my year I'm going to make
twenty twenty five. How does that process begin for you
to help them?
Speaker 1 (11:47):
Yeah, so I usually start by asking everybody kind of
what they eat in a typical day, kind of what
their physical activity looks like throughout the week. Do you
take any sort of supplements as in like vitamins, mineral
things like that, because it's important to meet somebody where
they're at. So I wouldn't just, you know, blake its statement,
(12:07):
Give this person, you know, exercise five days a week,
make sure you're eating vegetables at every meal if maybe
that's something that would be highly unobtainable for them because
maybe they're not exercising at all, or maybe they've never
touched a vegetable in the last ten years. So I
would never you know, just blank at statement things. So
it's really important to see kind of where that person
is at at that moment, what they're currently doing. And
(12:31):
I always think it's really important to make small goals
as we go along because I also, you know, think
if I were to give somebody an overhaul in their lifestyle,
that's not going to be attainable long term either. It's
going to be really hard to stick to all of
those things if you've changed everything really really fast. So
we make those small goals, and then I love to
follow up with people too, because if we're having difficulty
(12:53):
reaching certain goals, I like to see, you know, what's
kind of in our way, what's going on? Why is
that goal really hard? And then hopefully we can figure
out what's going on so then we can then achieve
those goals.
Speaker 2 (13:06):
How often do you typically see people when you're trying
to help them do this?
Speaker 1 (13:11):
Usually I feel like to start with every like four
to six weeks because I like to give somebody at
least a little bit of time to start things and
kind of see how everything's going, because maybe it's that
first four to six weeks, maybe not a whole lot
has changed, but maybe they've identified something that's going well
and maybe something that's not going well. So we can
make a few modifications and then usually four to six
weeks after that, maybe we've started to notice maybe there
(13:34):
are some changes. Maybe you're feeling better, maybe you're sleeping better,
maybe you have lost some weight, or maybe you're drinking
more water. So it is nice to see somebody every
four to six ish weeks.
Speaker 2 (13:45):
And when and when you are working with them, do
you have them like what strategies do you find help
them stay focused on their on their why or they're
they're committed because change is hard. I mean we all
know that, like, we all want to do these things,
and there's a reason that we're not always so successful.
So are do you? Are there certain tools that you
(14:07):
recommend when somebody's in their mind they're ready, but then
they have to go out and they have to do it.
Speaker 1 (14:13):
Yeah, So you know, if tracking is something that really
is beneficial to somebody, I would definitely love for them
to track what they're eating. But sometimes that can cause
some issues too. If somebody becomes hyper fixated on everything
that they're tracking, it's that's no longer a healthy habit
to then have either. So tracking is kind of one
of those If it works for somebody, that's great. If
it doesn't work for somebody else that's signed to. I
(14:35):
think a really great resource for somebody to have as
they're going through diet changes, lifestyle changes is to have
a mental health resource because it is really hard to
change and if you've been doing the same thing for
so long, those are habits and if you're really wanting
to change those habits and trying to figure out why
we continue to maybe do the same thing, really talking
to somebody and kind of diving in deep on that
(14:56):
mental health aspect too is really helpful. So you I
love to work with a patient in conjunction with some
sort of mental health provider so they can kind of
talk through some of those other things that are popping
up as well.
Speaker 2 (15:10):
That's a I mean, that's a great to suggest. So
you're referring to like a psychologist or a psychiatrist when
when you say therapy.
Speaker 1 (15:18):
A psychologist, yeah, therapist, whoever it may be. Or maybe
even if somebody is just able to attend a sort
of like support group or something along those lines to
where maybe you can talk to other people too, especially
people who are doing the same thing you're doing. So
if you're trying to make those changes and have other
people who are able to help with that too. So yes,
(15:38):
having anybody to be able to speak with mental health
lives and then also maybe some sort of support group
where you are able to, uh, you know, talk with
other people and make those goals and have kind of
an accountability buddy as well, which is I feel like
a lot of times what I am to people too
report to six weeks. Yeah, so it's not so much
that we're doing these drastic changes all the time, but
it's nice to be able to check in with somebody
(16:00):
and kind of see how everything's going.
Speaker 2 (16:02):
And do you provide your clients with those resources of
the support groups and or therapists, Like, do you have
those to share with people or are those things they
have to kind of find on their own.
Speaker 1 (16:15):
I do, so some people do prefer to find, you know,
one on their own, or maybe they already have one
that they work with. But I do have some resources
as well. Kind of depending on what's going on with somebody,
maybe one person would be a better fix. I feel like,
you know, therapists are not somebody that just one person's
gonna work for everybody too. You kind of have to
figure out who's going to work best for you. So
(16:35):
I do have a few resources. If you know somebody
is interested in that that I'm able to provide them
with somebody to reach out to, and through.
Speaker 2 (16:44):
That you're you're working with with people. What do you
find are the most common pitfalls or reasons that people fail?
Speaker 1 (16:54):
A lot of times, I feel like people try to
do too much at one time, and that can make
it's really difficult to stay on top of stuff. So
if we're again kind of doing that like whole diet overhaul,
and you're like, I'm never gonna drink a soda again,
I'm never gonna eat a French fry again, I'm gonna
only eat these healthy vegetables and I'm never going to
(17:14):
touch that again, it can make it really hard to
stick to those things long term. Or if you're being
too restrictive too, so like if you say I'm never
going to do that again, or don't allow yourself maybe
a little bit of flexibility. A lot of people see
goals sometimes as a black and white thing where it's
either an all or nothing, where I have to do
it all the time or I might as well just
not do it. So a lot of times those are
(17:35):
the pitfalls that people will kind of get themselves into.
But I always try to tell people, you know, there's
always another day, there's always another meal, there's always something
else going on to where you can pick right back
up to where you started. So if you didn't have
a good meal, if you didn't have a good day,
there's tomorrow where you can do all the things that
you wanted to do in that day and it would
be just fine. So nothing, you know, one meal one
(17:57):
day isn't going to ruin anything. So I feel like
a lot of time, if you bite off too much
at one time or kind of using that black and
white it's all or nothing, that can kind of get
people into some trouble.
Speaker 2 (18:08):
Yeah, I think when people, I think it's a great
point that you bring up. And this may be where
some of that, you know, having a therapist or support group.
You know, when any of us make a decision to
change something, you know a lot of us we wanted
to see those results right away and we want to
go you know, all out so that we start seeing
those results as that positive reinforcement. So that's some really
(18:28):
great advice and kind of speaking of that, you know,
we hear the term non scale victory, What does that
mean to you? And how do you advise people to
look for things that they should be proud of other
than just cheffing on the scale.
Speaker 1 (18:41):
Yeah, so non scale victories can be lots of things.
Sometimes non scale victories can be as easy as like
you took some inches and you noticed you were down
at half an inch and like your arms or legs
or hips from where you maybe were before even though
the scale didn't change, or a non scale victory can
look like, you know, maybe you're down of pants that
you were not in previously. Or I even like to
(19:03):
use exercise as a non scale victory too. So sometimes
I'll ask people how long were you able to walk
without having to take a break, And you know, at first,
maybe they're like, oh, it's just five or ten minutes,
and then I have to sit down. And then in
a month or so they're like, oh, it's been fifteen
twenty minutes and I don't have to take a break anymore,
And that's a huge non scale victory. So trying to
think of some of those things because that scale is
(19:24):
not going to move all the time, especially if weight
goss you know, is your goal, or just getting healthier
with maybe a little bit of weight loss. Sometimes it's
not going to do exactly what you want it to do.
So having those non scale victories and thinking about some
other things is really helpful. So I love exercises. A
non scale victory inches or is a great one. I'm
trying to think of some other ones, but those are
the good ones off the top of my head.
Speaker 2 (19:47):
That's great, And I just think, you know, it's great
that you're able to remind people that you know they
are making progress, whether you know in many different ways
of their health and their life. Do you help people
make a shopping It's like it can be overwhelming going
in there and sign to all of a sudden start
buying things that. Do you help put together meal plans
(20:07):
or shopping list or is that a separate program that
you recommend or how do you.
Speaker 1 (20:11):
Yeah, that's a great question because a lot of people
will come to me and be like, I just want
a meal plan, which is not always super duper easy
to do, and it can not necessarily be beneficial either,
because I think a lot of people think in their
head like, oh, if you just gave me the six
week diet, I would do it every six weeks then
we'd be good to go. Most of the time. That
actually doesn't end up working out long term because after
(20:34):
twelve weeks of the same things, you're like, Okay, this
is really boring, and then you didn't learn anything because
you didn't build your own meals. You just followed this blueprint.
So the meal plan part not so much. But I
do actually have these nice little grocery guides that I've
made a very long time ago when I was an
inpatient dietitian at the hospital, and I still use them
(20:56):
actually now. But they I have ones that are focused on, like,
you know, somebody with diabetes, maybe someone's a heart history,
maybe someone looking just for weight loss, and they give
you good foods to choose at the grocery store based
on the food group. So it breaks it down with
like vegetables, fruits, whole grains or grains in general, dairy products,
(21:18):
and it gives you some different things to look for
in the grocery store that would then provide you with
a really nice, well rounded grocery store trip. So yeah,
I do actually use those all the time, and then
I do help, you know, people kind of build their
own grocery list, if that's kind of what they're looking for.
Meal plans not so much, but we do like to
build our grocery list because I want people to build
(21:38):
their own foods because I can't go home with them
to cook and make their meals in either. So yeah,
I like to kind of teach people how to build
those meals and things to look for so they can
do it on their own with confidence.
Speaker 2 (21:51):
Well, it sounds like we all should be making an
appointment to see you, but we're going to take a
very quick break. We're talking tonight with Madison V. Smith
about setting realistic goals and eating right in twenty twenty five.
I'm your host, doctor Jeff Helblin. You are listening to
Center on Health with Baptis Health here on news Radio
eight forty w AJAS. Our phone number five oh two
five seven one, eight four eight four If you want
(22:12):
to call in and ask a question of tonight's experts,
we'll be right back. Welcome back to Centered on Health
with Baptors Health here on you Radio a forty whas.
(22:36):
I'm your host, doctor Jeff Publin, and we're talking tonight
with Madison B. Smith, who's a registered dietitian with the
Baptist Hospital medical Group Aeriatics at Floyd and she's teaching
us tonight about eating healthy and starting off the new
year right for twenty twenty five. Madison, We've had a
couple of callers call in to ask me questions to
ask you. So the first one comes from David and
(22:59):
who you wanted to ask you your thoughts about fasting
and whether that's something that you feel is healthy, beneficial
and if so, what what's the regimen or what do
you normally recommend for interval.
Speaker 1 (23:15):
Yeah, that's actually that's a great question because it's so
intermittent fasting. I feel like it's a big kind of
like on trend diet currently, a lot of people are
really interested in it. I like to say, it's it's
not a you know, one fix for everybody. It's not
going to be the end all be all of diets,
and it's not going to provide weight loss for everyone.
(23:35):
But it is really beneficial sometimes to people who have
a problem snacking like late at night, because you have
those like fasting windows, so you kind of force yourself
to stop eating in a sense something you're just not
snacking kind of mindlessly at night. So most people follow
a sixteen hour fast and then they eate. They eat
for eight hours, So that could look anything like, you know,
(23:58):
maybe you start eating at noon and then you stop
at eight pm and then you would fast for the
rest of that time, or maybe somebody would start at
eleven and end at seven. It really just kind of
depends on what works for that person. But I always
recommend if you are a big breakfast eater, or if
that's something that you can never forego because you are
very hungry in the morning, intermint fasting will probably not
(24:19):
work for you because I would much rather you eat
if you're feeling hungry than try to skip these meals
because then you're just gonna overeat later and it's not
gonna end up working out. So if that's if the
you know, eight hour time constraint of eating is something
that can work for you, and if you think that
that would be beneficial to cutting out like late night snacking,
it's definitely something you could try. And again, it's usually
(24:41):
that sixteen hour fast and then you would like eat
for eight hours.
Speaker 2 (24:45):
And are there other than limiting your ability to eat
during certain times because you are fasting, are there supposed
to be health benefits of that actual fast itself.
Speaker 1 (24:56):
There are and you know, again, it kind of works
for some people not for others. It is supposed to
help with some of that, like you know, glucose monitoring,
some of the blood sugar related things, but yeah, does
it work for everybody, Not necessarily. So some people see
those benefits and it can work for them, but it's
not going to work for every single person. So if
(25:17):
it works for you, that's great, and you probably do
have some great benefits from it. But yeah, some people
are just not going to find that it works best
for them.
Speaker 2 (25:24):
Fantastic. Well, David, I hope that you are still with us,
and you've got to hear that answer. Our other question
that was sent in was some Nancy and she is
a borderline diabetic, not on any medication, trying to avoid
going on medication. She's a small framed woman and it's
trying to keep weight on and not lose weight. But
(25:47):
it's concerned about your shape or things that have high sugar.
So are there any tricks or things about getting the
nutrition and maybe putting on a few pounds but not
exposing to the sugar.
Speaker 1 (26:00):
Yeah, that's a little bit of a conundrum, but there
are some easy plays to be able to add that
in without doing it like you know with sugar. So
I like to use good healthy fats to add in
calories without them adding sugar to your meals. So good
healthy fats would be anything like a natural peanut butter.
It's not going to be high in sugar, but it's
that's going to have more calories per gram anyway. So
(26:22):
if you eat a little bit more peanut butter, you're
gonna get more calories from it that will hopefully help
with weight gain. Avocados are great. Those are going to
be some really good healthy fats. Trying to cook more
with butters and oil to add a little bit more
calories into there. Those are like little things that you
can try. Obviously, you can do any of like the
boost shakes or you know, protein shakes to try to
(26:44):
get a little bit more in. Sometimes mixing those with
a fruit is a good way to boost them up
a little bit more too. But I like to use
those good healthy fats to try to get in more
calories without having to then use sugar sweets things like that.
Speaker 2 (27:00):
As far as you're aware, are any of the boosts
or ensures, Are there any ones that are specifically lower
in sugar than other ones, or or just have to
look at their labels on them.
Speaker 1 (27:12):
There are Usually they say, like the Boost would be
like boost glucose control, so it's going to be one
that's a little bit more friendly for diabetic patients. Typically
if you're just doing like a protein shake, so like
an Inchure Max protein or Premiere protein, that's going to
have a lot more protein and not very much sugar
at all. But depending too, if you're trying to gain weight,
(27:32):
those might not necessarily have the right profile and trying
to put weight on, So I would probably go with
like one of the like boost glucose controls to where
it's not going to have a whole bunch of sugar,
but it's going to have a little bit more of
that carbon still fat to it too. And then Insure
has the same thing. It would be like an Insure
I forget exactly what the name of it is, but
it would also they have a glucose control one too.
Speaker 2 (27:53):
That would help fantastic. Well, I hope, Nancy, I hope
you're listening and I hope that that that helps you
as well. Okay, So I saw this funny meme that
was talking about somebody who read that a portion size
of chips with fourteen chips, but they eat thirty chips
while they're deciding if they want to have chips as
(28:13):
their staff. So, like, talk to us about portions. It
seems like that is such a big problem that we
think we're eating healthy, but our concept of portions is
just out of control. So how do you talk to
people about how to measure portion sizes?
Speaker 1 (28:30):
Yeah, so I usually do recommend that people look at
that serving size label first off, So before you even
grab anything do anything, looking at that label to see
what that serving size is would give you, you know,
a better indication is like how much am I supposed
to be measuring out? Or how much if I'm planning
on consuming this whole thing, how much I am I
really going to get from it? So labels are supposed
(28:53):
to have changed to where they're going to be more
representative of like a normal serving size or what somebody
would actually be eating. But that's you know, not to
say that there's still some labels out there that maybe
are not representative of what somebody would consume at one time,
like chips or something like that. Like maybe they think
you'll eat fourteen, but we're all not we're not eating
fourteen of those right away. Yeah, so that's what we're
(29:15):
supposed to be, so always looking at that serving size first.
I do recommend, you know, not necessarily, you don't have
to count out every single chip that you're eating, but
I think it's important if you're building your plate or
you know, sitting down for a meal, put it in
a plate, put it on a or put it on
a plate, put it in a bowl something, get that
handful out. You don't have to count out fourteen if
(29:37):
it kind of ish looks like fourteen. I think that
that sounds good because we don't all want to be
sitting around measuring out cups and counting all the chips
and things. But taking it out of that container and
putting it in something else and getting away from where
you can just keep mindlessly eating. You know, thirty chips
at a time is really helpful because then you can
(29:58):
really look at that and be like, oh wow, I
just ate this whole bowl at one time, and that's
definitely more than what I meant to. So I do
recommend trying to, yeah, get it full plate something to then, yeah,
so we're not just snacking and going crazy.
Speaker 2 (30:14):
So when I'm standing in the pantry and sampling everything
while I'm deciding what snack I want, I should.
Speaker 1 (30:23):
It's a great way. My stepdaughter say, she's taste testing,
so I have just trying to just make sure. But
we try to keep the taste testing just to one
or two and then we can figure out if if
we really want more after that.
Speaker 2 (30:35):
Yeah, that seems like a very very reasonable approach we
take before we take a quick break. Is a calorie
a calorie A calorie, like sometimes people say, doesn't matter,
just stick within this calory. Do you believe.
Speaker 1 (30:49):
That that's so calories too? I feel like that's another
number kind of similar to like the number on the
scale that sometimes people can hyper fixate on, and it's
not going to help us out in the long run either.
So you know, yes, we should be mindful of it
and you know, not eat you know, four thousand calories
in a day. But at the same time, if you
(31:10):
are trying to build balanced meal, so if you're having
a good protein source, if you're having some sort of color,
so whether that's fruits or vegetables, and you're having a
good carb source at that meal, all those things together,
if you're eating those things, you're not going to overeat
in calories, You're gonna have a very normal meal. What
gets people in trouble is if we're maybe not having
(31:31):
those balanced meals or not having a little bit of everything,
or if we are like mindlessly snacking doing that Like yes,
those things then do add up over time, or if
you're using a lot of really really high fat products,
because that fat adds up really really quickly. But if
you're having a well balanced meal, I don't even worry
about calories. I just want to make sure everybody's getting
in good protein, good color, good carbohydrates. And sometimes those
(31:53):
numbers can just kind of, you know, take away from
what we're actually trying to do. So I don't I
don't love them, but they're there for a purpose.
Speaker 2 (32:03):
So all right, Well, we're going to take a quick
break here and when we come back, we're going to
talk a little bit more about healthy foods and gold
for twenty twenty five with Madison B. Smith. I'm doctor
Jeff Coblin. You're listening to Center on Health with Doctors
Health here on News Radio eight forty whas we'll be
right that Welcome back to everyone to Center on health
(32:36):
with actors. Health here on news Radio eight forty WHS.
I'm your host, doctor Jeff Colvin. Tonight we're talking with
Madison B. Smith, Registered Diet has been teaching us about
healthy habits and kicking off the new year, Right, Madison. So,
when I was growing up, we heard a lot about
the food here, emid and now that I when I
(32:58):
look and I try and be healthy, and I wanted
to portions and eat the right percentages of this and
that there's you know, palm sizes and there's different ways
of measuring. What how do you advise people of how
to get the carbs, the proteins, the vegetables, the fast
in the combination that's the healthier.
Speaker 1 (33:17):
Yeah, that's a great question because the food pyramid does
not help you build a plate because you don't eat
off of a triangle, so it makes it really hard.
So they actually so they did come up with my
Plate instead of the food pyramid to help you kind
of build your actual plate. So using that, trying to
make at least half of your plate fruits and vegetables
(33:40):
is your first one that will ensure you're getting all
your vitamins, minerals, you know, fiber, all sorts of good things,
and then the other half is kind of between your
carb source and your protein source. So if you i
would say a general you know, ten twelve inch plate,
if you're kind of, you know, ordering it, you're gonna
(34:01):
have a quarter from each of those. It does get
a little tricky if you're doing like a mixed dish
or a soup or something like that where you're having
a little bit of everything. But I always tell patients
as long as you have some sort of protein, some
sort of color, you know, in your casserole, soup, whatever
it may be, and then if you have some sort
of carbohydrate, whether it's you know, pastas or bread or
(34:21):
something maybe on the side or in that mixed dish,
you're kind of still hitting everything without then you know,
quartering up your plate. If that makes sense.
Speaker 2 (34:30):
Yeah, well, obviously we all can see the benefit of
going and talking with a dietician, but for people that
are listening and you know, maybe they're not ready to
kind of like go into an office and make a
plan along the lines of the intermittent fasting. There's lots
of you know, diets that are kind of hitting the mainstream,
(34:53):
and do you have any that you feel are good
ways to kind of take a little bit control of
our diets, like the Paleo diet, the Mediterranean diet, you
know keto. Are there any ones that you endure so
that you feel are particularly a better one to kind
of jump jump into.
Speaker 1 (35:11):
Yeah, So, surprisingly, it's not going to be any of
those ones. There is actually one. It's called the DASH diet.
If you've ever heard of that before, it's the DASH
diet is the acronym for the dietary approaches to stop
hypertension that has been shown year after year after year
to be the number one diet for people who are
(35:32):
trying to get healthier. It's a really great way to
actually have good, you know, good fat. We're going to
monitor how much sodium you're getting in your diet. You're
going to get good fruits and vegetables. It has a
really really well balanced approach to it, and I think
it actually is very approachable to in general because it's
not some crazy diet where you feel like you have
(35:53):
to go out and buy all these new products for
it or anything like that. So the DASH diet or
the dietary approaches to stop hyper tension has year after
year after year been ranked the number one diet for
people to follow by health professional, So that would be
one if somebody just kind of wanted a good place
to start, whether you are, you know, have high blood
(36:14):
pressure or anything like that. It's a it's a great
one for everybody.
Speaker 2 (36:17):
Fantastic that one has not come across my social feeds
all the time, so that's a good way to hear
this great advice.
Speaker 1 (36:24):
If it's not as exciting or flashy as some of
the other ones, so that's probably what makes it good.
Speaker 2 (36:29):
So that's that's exactly right. So I hope everybody, I
hope everybody's listening it and including my phone, so they'll
start setting new things on my social food So in
the last couple of minutes, I just want to ask
you about a couple of things, like what your your
take on them are in terms of healthy or not
you know, healthier, Like, for example, what's the story now
(36:50):
about eggs and meat? Like are is that those things
are okay to be eating now? Is what's the story?
Speaker 1 (36:57):
Yeah, So eggs are great. I know they've had a
controversial path, but they are great now. So eggs as
long as you're not doing more than two or three
in a day, you were just fine. So if you
had an egg every morning or a hard boiled egg
every morning, totally fine. It has a good blend of
protein and fat to it. So those are perfect. Meats
are maybe a mixed bag a little bit more, because
(37:20):
we want you to make sure you're getting in good
lean meat to get that good protein in. So we
just want to monitor or you know, make sure you're
not doing a bunch of really high fat meat. So
I always recommend trying to find things that are like
tender loins, those are going to be a little bit leaner,
or trying to find the leaner blends of ground beef
like the ninety ten or like the ninety three seven
(37:41):
blends that's going to have a little less fat to it.
I also tell people, if this makes it easier in
your brain, animals that have more legs have more fat.
So if you're kind of trying to think of cutting
out that excess fat or some of those saturated fat
that we don't want, try to aim to have more
meat from sources have less legs, so like you're taking
in turkey has less legs than you're porker beef, so
(38:04):
it's going to be a lower fat this don't have
any legs, so they're going to be super great for you.
Speaker 2 (38:10):
So it gets well. Yeah, Madison, Yeah, yeah, thank you.
I mean what practical advice. I mean, that's really what
I love about having you on.
Speaker 1 (38:21):
Really take it. It's one of my favorites. Yeah.
Speaker 2 (38:23):
Yeah, and help us incorporate things in our daily life.
So that's going to do it. For tonight's segment, I've
centered on health with Actor's Health. I'm your host, doctor
Deef Pelblin. I want to thank our guest, Madison V.
Smith who always brings us practical ways to start and
be healthy, and we're going to start twenty twenty five
and pick it off. I want to thank David, David
and Nancy for their questions and need a listener listen
(38:45):
to us every Thursday night for another segment. I hope
everybody has a healthy and safe and warm weekend ahead,
Have a good night.
Speaker 1 (38:57):
This program is for informational purposes only and shouldn't be
relied upon as medical advice. The content of this program
is not intended to be a substitute for professional medical advice, diagnosis,
or treatment. This show is not designed to replace a
physician's medical assessment and medical judgment. Always seek the advice
of your physician with any questions or concerns you may
(39:18):
have related to your personal health or regarding specific medical conditions.
To find a Baptist health provider, please visit baptistealth dot
com
It's now time for Centered on Health with Baptis's Health
on US Radio. Wait forty elbod y JS. Now here's
doctor Jeff tub.
Speaker 2 (00:12):
Everybody, and welcome to another episode of Centered on Health
with Baptist Help Here on news Radio eight forty whas.
I'm your host, doctor Jeff Publin, and we are joined
from the studio by our producer, mister Jim sent He
is waiting your calls this evening, and we hope that
you'll call in to talk to tonight's guests. Our phone
number is five oh two, five seven one, eight four
(00:35):
eighty four. We hope you'll be a part of the show. Well,
it is January, which means that the gyms are filled
and a lot of New Year's resolutions are taking place.
New Year, New me and everybody's making resolutions. In fact,
forty six percent of us tend to make a New
Year's resolution, and one of the most common ones is
I'm gonna eat healthier, I'm going to improve my diet.
(00:56):
So to help us get started on that track and
in the right direction, tonight's guest is Madison V. Smith.
Madison has been on our show before and we always
learn so much from her. She's a registered dietitian with
the Baptist Hospital Medical Group Bariatric at Floyd. She graduated
from Purdue University with a BS and dietetic and a
(01:16):
master's in Nutrition dietetics through the Falls State University. She's
been practicing since twenty fifteen and she has a love
of working with patients and helping them create a diet
program and live a lifestyle that they want to live.
Welcome back to the show, Madison.
Speaker 1 (01:34):
Thank you for having me.
Speaker 2 (01:36):
Well, there's a perfect time of year to have you
on because, as I mentioned, everybody wants to start off
on the right foot, and we're very excited to have
you help us do that. But the last time that
you were here, you told us that you were working
on a culinary nutrition certificate. How's that going.
Speaker 1 (01:54):
It's going well. It has a lot more homework too,
it than what I thought of that, so it's slowly
but surely coming along. But yeah, there's lots of chopping
vegetables and videotaping things to send in for homework. So
it's been interesting.
Speaker 2 (02:10):
Well, we're excited to maybe weave some of that experience
in our conversation tonight. So start us off, how big
is it after the first of the year that people
want to make this resolution?
Speaker 1 (02:23):
A lot of people do, So I feel like most
patients I talk to have some sort of goal centered
around health in general. So whether that is weight loss,
whether it's I just want to drink more water, or
whether it's you know, I want to exercise, all of
those things kind of are encapsulated underneath that health umbrella.
So I feel like most people make a goal with
(02:44):
some sort of health in mind.
Speaker 2 (02:47):
Well, and we're going to get some strategies from you
on how to do that. But when you were on
our show before, you mentioned that I think your dad
was a cook and kind of got you, you know,
into learning and experiencing that. How important in your experience
is the environment that we grow up in in our
(03:08):
attitude towards food and nutrition.
Speaker 1 (03:11):
Oh, it's so important. I feel like, you know, it
plays a huge role in not just the foods that
we eat on a regular basis, Because if you grew
up eating certain things in your certain you know, certain
taste or what you like and you were never maybe
adventurous with stuff, you're not going to be maybe more
adventurous as an adult either. So it is really important,
you know, the environment that you grew up in. But
also if you were never around you know, cooking different
(03:33):
things or how to prepare things, it's really hard to
get started doing those things. So having a little bit
of that background, watching people, trying new foods, all of
those things, especially at a young age, are really beneficial.
I actually just had a baby in March, and so
we're doing all of the yeah, thank you, Yeah, we're
doing all of the fun trying new foods now. So
(03:56):
we're doing all of that and it's been a very
interesting journey. But you know, it really has you know,
being a dietitian and having my background, it's really made
me want to open her, you know, eyes up to
new things and try different things, because that's just going
to set her up to be a more well rounded
eater is she grows up too, fantastic.
Speaker 2 (04:15):
So we're already having people calling in, so I know
you're going to be a very popular topic. But tell
us a little bit about the difference between dietitian and
nutritionists and tell us a little bit in your practice
what you kind of do on a day to day basis.
Speaker 1 (04:33):
Yeah, So the easiest way that I summarize the difference
between a dietitian and a nutritionist is not all nutritionists
are dietitians, but all dietitians are nutritionists. So as a dietitian,
I'm allowed to say I'm also a nutritionist. But if
you're a nutritionist, you cannot say that you're a dietitian
because to say that you are a dietitian, you have
to have taken a registration exam very similar to like
(04:56):
what nurses would take or doctors would take to have
their licensure. So if I am saying I'm a nutritionist,
I could have just done some online course somewhere and
not really had a whole lot of background in something.
That's also not to say there's not good nutritionists out there.
I'm sure that there are, but they just don't necessarily
(05:16):
have the complete full background that a dietitian would have.
So as I went through school to become a dietitian,
you know, you kind of have to do clinical similar
to like what you would do as a nurse, so you're,
you know, meaning patients, kind of learning on the job
as well. And I have a larger background than we
call it medical nutrition therapy. But you know how medicine
(05:38):
and nutrition kind of all go together with chronic diseases,
so a lot of what we study is that as well.
But I also have some really fun like food science classes.
We were in labs cook and stuff, so we have
a large background of things. You know, I did have
to do organic kim with all of the engineers over
at Purdue, but I also then was going and cooking
(05:58):
lobsters in this other class, so you know, you get
a little bit of everything. So it is important to
find somebody who knows what they're talking about. But you know,
again to say not all nutritionness are bad, but a
dietician would have a little bit more of a background
in maybe what people were looking for.
Speaker 2 (06:16):
Fantastic, Well, to tick it off, we have a caller
on the line. His name is David, and he has
a question about when you're on a budget, especially maybe seniors,
how to do that. So, David, are you on with us?
Oh yes, I'm doctor Tublin.
Speaker 3 (06:32):
Thank you for taking my call. And yes, I'm on
extremely fixed income and I seem to gravitate toward the
cheaper things like the carbs and you know, the ramen
noodles and macaroni and cheese and the things are, and
I wonder if are there any healthy ways or healthy
(06:53):
foods that I could have a purchase that are you know,
affordable as a those to the carbs that end up
putting weight on me.
Speaker 2 (07:05):
Yeah, yeah, great, question ful question.
Speaker 1 (07:08):
Yeah. I actually I have this question a lot because
everybody always says it's super hard or it's really expensive
to eat healthy. So I try to find ways to
which people can eat healthy without having to spend a lot.
So I love h canned fruits, canned vegetables, frozen fruit,
frozen vegetables. All of those things tend to be at
a lower price point, and they are just as good
(07:31):
as your fresh options, and they are way less likely
to be wasted because you can keep those things for
a lot longer. So I love using those things and
then being able to add those to meals. So say
you have, you know, maybe something if it's chicken or
fish or beef, and it's maybe from the frozen section,
and you're using that, you can always throw those vegetables,
whether they're canned or frozen, on the side. You have
(07:53):
a really complete meal that way. I also, like a
lot of people say, don't you know shop in the
middle section as a grocery store, but they're a lot
of really good things in that middle section kit can
still provide you really great nutrition. So like whole wheat bread,
if you use whole grain tortillas, all those things are
gonna provide you greate fiber, help fill you up a
little bit more, and they're probably the same price point
(08:13):
if maybe you're white bread or your white tortillas. Saying goes,
you know, some of your you know, fruits are in
that aisle, and as long as they're canned in their
own juices and not in a really heavy syrup, those
are going to be totally signed for you to use,
and they might be cheaper, and then they're definitely gonna
last longer as well. I try to find recipes too,
if you're gonna cook something throughout the week where there's
(08:34):
maybe overlaps in foods that you're using as well. So
I don't recommend buying a pound of pearants for one recipe,
but maybe you can find a couple of recipes throughout
that week where you're using the same ingredient, so instead
of using it once and then it going bad, I'm
trying to find some overlaps and you're using the same
thing multiple times, so then you're more likely to use
it all instead of wasting that and that will help
(08:55):
you really on a budget too.
Speaker 2 (08:57):
Okay, well, thank you very much. That's been very helpful
and I appreciate it very much.
Speaker 3 (09:02):
Thank you.
Speaker 2 (09:03):
Yeah, David, thank you for calling in. And in fact,
I mean I had that question later on, so you
you got us started around. It's such an important thing
because it's one thing to want to eat healthy, it's
another thing to be able to eat healthy. So thank
you for asking that question, and Madison, thank you for
that great answer. So we're going to take our first
break and we're going to be back after a few messages.
(09:24):
I want to let everybody know that you are listening
to Center It on Health with Baptist Health here on
news Radio eight forty whas our guest tonight, Madison B. Smith,
who is teaching us about how to kick the year
off and be healthy in twenty twenty five. Will be
like that. I want to welcome you back to Center
(09:57):
It on Health with Baptist Health here on news Radio
eight forty whas buying your host, doctor Jeff Publin, and
we're talking tonight to Madison B. Smith, who is with
the Baptist medical group Aiatrics, who's teaching us tonight about
setting realistic diafolds and eating healthy in twenty twenty five.
Our phone number is five oh two five seven one
(10:18):
eight four eight four, and our producers on standby to
take your calls. So Madison, welcome back. And I want
to get into your strategies about starting off and putting
a plan together, but I kind of want to set
the stage about people and health. So we hear a
lot of these days about what it means to be healthy,
(10:39):
you know, healthy at any size, healthy at any age.
In your opinion, is there like a definition of what
health is and what healthy eating looks like to you?
Speaker 1 (10:51):
Yeah, kind of maybe, So I think it does look
different for everybody. It's really it's kind of hard because
it really does look different for everybody. Trying to confine
that into like the same box for everyone is really
difficult to do. But in general, I would define health
as your labs are looking good, you're feeling good at
(11:12):
whatever wait that may be. You are eating a well
balanced diet, you're staying hydrated. So those things might look
different from person to person, but as long as we're
kind of meeting those general goals, and I would say,
then you're generally healthy if that kind of makes sense.
Speaker 2 (11:28):
Absolutely, No, it's a great it's a great way to
think about it, you know. And so somebody comes to
you and they say, Okay, Madison, I heard you know,
you heard you on Centered on Health and I really
want to this is my year I'm going to make
twenty twenty five. How does that process begin for you
to help them?
Speaker 1 (11:47):
Yeah, so I usually start by asking everybody kind of
what they eat in a typical day, kind of what
their physical activity looks like throughout the week. Do you
take any sort of supplements as in like vitamins, mineral
things like that, because it's important to meet somebody where
they're at. So I wouldn't just, you know, blake its statement,
(12:07):
Give this person, you know, exercise five days a week,
make sure you're eating vegetables at every meal if maybe
that's something that would be highly unobtainable for them because
maybe they're not exercising at all, or maybe they've never
touched a vegetable in the last ten years. So I
would never you know, just blank at statement things. So
it's really important to see kind of where that person
is at at that moment, what they're currently doing. And
(12:31):
I always think it's really important to make small goals
as we go along because I also, you know, think
if I were to give somebody an overhaul in their lifestyle,
that's not going to be attainable long term either. It's
going to be really hard to stick to all of
those things if you've changed everything really really fast. So
we make those small goals, and then I love to
follow up with people too, because if we're having difficulty
(12:53):
reaching certain goals, I like to see, you know, what's
kind of in our way, what's going on? Why is
that goal really hard? And then hopefully we can figure
out what's going on so then we can then achieve
those goals.
Speaker 2 (13:06):
How often do you typically see people when you're trying
to help them do this?
Speaker 1 (13:11):
Usually I feel like to start with every like four
to six weeks because I like to give somebody at
least a little bit of time to start things and
kind of see how everything's going, because maybe it's that
first four to six weeks, maybe not a whole lot
has changed, but maybe they've identified something that's going well
and maybe something that's not going well. So we can
make a few modifications and then usually four to six
weeks after that, maybe we've started to notice maybe there
(13:34):
are some changes. Maybe you're feeling better, maybe you're sleeping better,
maybe you have lost some weight, or maybe you're drinking
more water. So it is nice to see somebody every
four to six ish weeks.
Speaker 2 (13:45):
And when and when you are working with them, do
you have them like what strategies do you find help
them stay focused on their on their why or they're
they're committed because change is hard. I mean we all
know that, like, we all want to do these things,
and there's a reason that we're not always so successful.
So are do you? Are there certain tools that you
(14:07):
recommend when somebody's in their mind they're ready, but then
they have to go out and they have to do it.
Speaker 1 (14:13):
Yeah, So you know, if tracking is something that really
is beneficial to somebody, I would definitely love for them
to track what they're eating. But sometimes that can cause
some issues too. If somebody becomes hyper fixated on everything
that they're tracking, it's that's no longer a healthy habit
to then have either. So tracking is kind of one
of those If it works for somebody, that's great. If
it doesn't work for somebody else that's signed to. I
(14:35):
think a really great resource for somebody to have as
they're going through diet changes, lifestyle changes is to have
a mental health resource because it is really hard to
change and if you've been doing the same thing for
so long, those are habits and if you're really wanting
to change those habits and trying to figure out why
we continue to maybe do the same thing, really talking
to somebody and kind of diving in deep on that
(14:56):
mental health aspect too is really helpful. So you I
love to work with a patient in conjunction with some
sort of mental health provider so they can kind of
talk through some of those other things that are popping
up as well.
Speaker 2 (15:10):
That's a I mean, that's a great to suggest. So
you're referring to like a psychologist or a psychiatrist when
when you say therapy.
Speaker 1 (15:18):
A psychologist, yeah, therapist, whoever it may be. Or maybe
even if somebody is just able to attend a sort
of like support group or something along those lines to
where maybe you can talk to other people too, especially
people who are doing the same thing you're doing. So
if you're trying to make those changes and have other
people who are able to help with that too. So yes,
(15:38):
having anybody to be able to speak with mental health
lives and then also maybe some sort of support group
where you are able to, uh, you know, talk with
other people and make those goals and have kind of
an accountability buddy as well, which is I feel like
a lot of times what I am to people too
report to six weeks. Yeah, so it's not so much
that we're doing these drastic changes all the time, but
it's nice to be able to check in with somebody
(16:00):
and kind of see how everything's going.
Speaker 2 (16:02):
And do you provide your clients with those resources of
the support groups and or therapists, Like, do you have
those to share with people or are those things they
have to kind of find on their own.
Speaker 1 (16:15):
I do, so some people do prefer to find, you know,
one on their own, or maybe they already have one
that they work with. But I do have some resources
as well. Kind of depending on what's going on with somebody,
maybe one person would be a better fix. I feel like,
you know, therapists are not somebody that just one person's
gonna work for everybody too. You kind of have to
figure out who's going to work best for you. So
(16:35):
I do have a few resources. If you know somebody
is interested in that that I'm able to provide them
with somebody to reach out to, and through.
Speaker 2 (16:44):
That you're you're working with with people. What do you
find are the most common pitfalls or reasons that people fail?
Speaker 1 (16:54):
A lot of times, I feel like people try to
do too much at one time, and that can make
it's really difficult to stay on top of stuff. So
if we're again kind of doing that like whole diet overhaul,
and you're like, I'm never gonna drink a soda again,
I'm never gonna eat a French fry again, I'm gonna
only eat these healthy vegetables and I'm never going to
(17:14):
touch that again, it can make it really hard to
stick to those things long term. Or if you're being
too restrictive too, so like if you say I'm never
going to do that again, or don't allow yourself maybe
a little bit of flexibility. A lot of people see
goals sometimes as a black and white thing where it's
either an all or nothing, where I have to do
it all the time or I might as well just
not do it. So a lot of times those are
(17:35):
the pitfalls that people will kind of get themselves into.
But I always try to tell people, you know, there's
always another day, there's always another meal, there's always something
else going on to where you can pick right back
up to where you started. So if you didn't have
a good meal, if you didn't have a good day,
there's tomorrow where you can do all the things that
you wanted to do in that day and it would
be just fine. So nothing, you know, one meal one
(17:57):
day isn't going to ruin anything. So I feel like
a lot of time, if you bite off too much
at one time or kind of using that black and
white it's all or nothing, that can kind of get
people into some trouble.
Speaker 2 (18:08):
Yeah, I think when people, I think it's a great
point that you bring up. And this may be where
some of that, you know, having a therapist or support group.
You know, when any of us make a decision to
change something, you know a lot of us we wanted
to see those results right away and we want to
go you know, all out so that we start seeing
those results as that positive reinforcement. So that's some really
(18:28):
great advice and kind of speaking of that, you know,
we hear the term non scale victory, What does that
mean to you? And how do you advise people to
look for things that they should be proud of other
than just cheffing on the scale.
Speaker 1 (18:41):
Yeah, so non scale victories can be lots of things.
Sometimes non scale victories can be as easy as like
you took some inches and you noticed you were down
at half an inch and like your arms or legs
or hips from where you maybe were before even though
the scale didn't change, or a non scale victory can
look like, you know, maybe you're down of pants that
you were not in previously. Or I even like to
(19:03):
use exercise as a non scale victory too. So sometimes
I'll ask people how long were you able to walk
without having to take a break, And you know, at first,
maybe they're like, oh, it's just five or ten minutes,
and then I have to sit down. And then in
a month or so they're like, oh, it's been fifteen
twenty minutes and I don't have to take a break anymore,
And that's a huge non scale victory. So trying to
think of some of those things because that scale is
(19:24):
not going to move all the time, especially if weight
goss you know, is your goal, or just getting healthier
with maybe a little bit of weight loss. Sometimes it's
not going to do exactly what you want it to do.
So having those non scale victories and thinking about some
other things is really helpful. So I love exercises. A
non scale victory inches or is a great one. I'm
trying to think of some other ones, but those are
the good ones off the top of my head.
Speaker 2 (19:47):
That's great, And I just think, you know, it's great
that you're able to remind people that you know they
are making progress, whether you know in many different ways
of their health and their life. Do you help people
make a shopping It's like it can be overwhelming going
in there and sign to all of a sudden start
buying things that. Do you help put together meal plans
(20:07):
or shopping list or is that a separate program that
you recommend or how do you.
Speaker 1 (20:11):
Yeah, that's a great question because a lot of people
will come to me and be like, I just want
a meal plan, which is not always super duper easy
to do, and it can not necessarily be beneficial either,
because I think a lot of people think in their
head like, oh, if you just gave me the six
week diet, I would do it every six weeks then
we'd be good to go. Most of the time. That
actually doesn't end up working out long term because after
(20:34):
twelve weeks of the same things, you're like, Okay, this
is really boring, and then you didn't learn anything because
you didn't build your own meals. You just followed this blueprint.
So the meal plan part not so much. But I
do actually have these nice little grocery guides that I've
made a very long time ago when I was an
inpatient dietitian at the hospital, and I still use them
(20:56):
actually now. But they I have ones that are focused on, like,
you know, somebody with diabetes, maybe someone's a heart history,
maybe someone looking just for weight loss, and they give
you good foods to choose at the grocery store based
on the food group. So it breaks it down with
like vegetables, fruits, whole grains or grains in general, dairy products,
(21:18):
and it gives you some different things to look for
in the grocery store that would then provide you with
a really nice, well rounded grocery store trip. So yeah,
I do actually use those all the time, and then
I do help, you know, people kind of build their
own grocery list, if that's kind of what they're looking for.
Meal plans not so much, but we do like to
build our grocery list because I want people to build
(21:38):
their own foods because I can't go home with them
to cook and make their meals in either. So yeah,
I like to kind of teach people how to build
those meals and things to look for so they can
do it on their own with confidence.
Speaker 2 (21:51):
Well, it sounds like we all should be making an
appointment to see you, but we're going to take a
very quick break. We're talking tonight with Madison V. Smith
about setting realistic goals and eating right in twenty twenty five.
I'm your host, doctor Jeff Helblin. You are listening to
Center on Health with Baptis Health here on news Radio
eight forty w AJAS. Our phone number five oh two
five seven one, eight four eight four If you want
(22:12):
to call in and ask a question of tonight's experts,
we'll be right back. Welcome back to Centered on Health
with Baptors Health here on you Radio a forty whas.
(22:36):
I'm your host, doctor Jeff Publin, and we're talking tonight
with Madison B. Smith, who's a registered dietitian with the
Baptist Hospital medical Group Aeriatics at Floyd and she's teaching
us tonight about eating healthy and starting off the new
year right for twenty twenty five. Madison, We've had a
couple of callers call in to ask me questions to
ask you. So the first one comes from David and
(22:59):
who you wanted to ask you your thoughts about fasting
and whether that's something that you feel is healthy, beneficial
and if so, what what's the regimen or what do
you normally recommend for interval.
Speaker 1 (23:15):
Yeah, that's actually that's a great question because it's so
intermittent fasting. I feel like it's a big kind of
like on trend diet currently, a lot of people are
really interested in it. I like to say, it's it's
not a you know, one fix for everybody. It's not
going to be the end all be all of diets,
and it's not going to provide weight loss for everyone.
(23:35):
But it is really beneficial sometimes to people who have
a problem snacking like late at night, because you have
those like fasting windows, so you kind of force yourself
to stop eating in a sense something you're just not
snacking kind of mindlessly at night. So most people follow
a sixteen hour fast and then they eate. They eat
for eight hours, So that could look anything like, you know,
(23:58):
maybe you start eating at noon and then you stop
at eight pm and then you would fast for the
rest of that time, or maybe somebody would start at
eleven and end at seven. It really just kind of
depends on what works for that person. But I always
recommend if you are a big breakfast eater, or if
that's something that you can never forego because you are
very hungry in the morning, intermint fasting will probably not
(24:19):
work for you because I would much rather you eat
if you're feeling hungry than try to skip these meals
because then you're just gonna overeat later and it's not
gonna end up working out. So if that's if the
you know, eight hour time constraint of eating is something
that can work for you, and if you think that
that would be beneficial to cutting out like late night snacking,
it's definitely something you could try. And again, it's usually
(24:41):
that sixteen hour fast and then you would like eat
for eight hours.
Speaker 2 (24:45):
And are there other than limiting your ability to eat
during certain times because you are fasting, are there supposed
to be health benefits of that actual fast itself.
Speaker 1 (24:56):
There are and you know, again, it kind of works
for some people not for others. It is supposed to
help with some of that, like you know, glucose monitoring,
some of the blood sugar related things, but yeah, does
it work for everybody, Not necessarily. So some people see
those benefits and it can work for them, but it's
not going to work for every single person. So if
(25:17):
it works for you, that's great, and you probably do
have some great benefits from it. But yeah, some people
are just not going to find that it works best
for them.
Speaker 2 (25:24):
Fantastic. Well, David, I hope that you are still with us,
and you've got to hear that answer. Our other question
that was sent in was some Nancy and she is
a borderline diabetic, not on any medication, trying to avoid
going on medication. She's a small framed woman and it's
trying to keep weight on and not lose weight. But
(25:47):
it's concerned about your shape or things that have high sugar.
So are there any tricks or things about getting the
nutrition and maybe putting on a few pounds but not
exposing to the sugar.
Speaker 1 (26:00):
Yeah, that's a little bit of a conundrum, but there
are some easy plays to be able to add that
in without doing it like you know with sugar. So
I like to use good healthy fats to add in
calories without them adding sugar to your meals. So good
healthy fats would be anything like a natural peanut butter.
It's not going to be high in sugar, but it's
that's going to have more calories per gram anyway. So
(26:22):
if you eat a little bit more peanut butter, you're
gonna get more calories from it that will hopefully help
with weight gain. Avocados are great. Those are going to
be some really good healthy fats. Trying to cook more
with butters and oil to add a little bit more
calories into there. Those are like little things that you
can try. Obviously, you can do any of like the
boost shakes or you know, protein shakes to try to
(26:44):
get a little bit more in. Sometimes mixing those with
a fruit is a good way to boost them up
a little bit more too. But I like to use
those good healthy fats to try to get in more
calories without having to then use sugar sweets things like that.
Speaker 2 (27:00):
As far as you're aware, are any of the boosts
or ensures, Are there any ones that are specifically lower
in sugar than other ones, or or just have to
look at their labels on them.
Speaker 1 (27:12):
There are Usually they say, like the Boost would be
like boost glucose control, so it's going to be one
that's a little bit more friendly for diabetic patients. Typically
if you're just doing like a protein shake, so like
an Inchure Max protein or Premiere protein, that's going to
have a lot more protein and not very much sugar
at all. But depending too, if you're trying to gain weight,
(27:32):
those might not necessarily have the right profile and trying
to put weight on, So I would probably go with
like one of the like boost glucose controls to where
it's not going to have a whole bunch of sugar,
but it's going to have a little bit more of
that carbon still fat to it too. And then Insure
has the same thing. It would be like an Insure
I forget exactly what the name of it is, but
it would also they have a glucose control one too.
Speaker 2 (27:53):
That would help fantastic. Well, I hope, Nancy, I hope
you're listening and I hope that that that helps you
as well. Okay, So I saw this funny meme that
was talking about somebody who read that a portion size
of chips with fourteen chips, but they eat thirty chips
while they're deciding if they want to have chips as
(28:13):
their staff. So, like, talk to us about portions. It
seems like that is such a big problem that we
think we're eating healthy, but our concept of portions is
just out of control. So how do you talk to
people about how to measure portion sizes?
Speaker 1 (28:30):
Yeah, so I usually do recommend that people look at
that serving size label first off, So before you even
grab anything do anything, looking at that label to see
what that serving size is would give you, you know,
a better indication is like how much am I supposed
to be measuring out? Or how much if I'm planning
on consuming this whole thing, how much I am I
really going to get from it? So labels are supposed
(28:53):
to have changed to where they're going to be more
representative of like a normal serving size or what somebody
would actually be eating. But that's you know, not to
say that there's still some labels out there that maybe
are not representative of what somebody would consume at one time,
like chips or something like that. Like maybe they think
you'll eat fourteen, but we're all not we're not eating
fourteen of those right away. Yeah, so that's what we're
(29:15):
supposed to be, so always looking at that serving size first.
I do recommend, you know, not necessarily, you don't have
to count out every single chip that you're eating, but
I think it's important if you're building your plate or
you know, sitting down for a meal, put it in
a plate, put it on a or put it on
a plate, put it in a bowl something, get that
handful out. You don't have to count out fourteen if
(29:37):
it kind of ish looks like fourteen. I think that
that sounds good because we don't all want to be
sitting around measuring out cups and counting all the chips
and things. But taking it out of that container and
putting it in something else and getting away from where
you can just keep mindlessly eating. You know, thirty chips
at a time is really helpful because then you can
(29:58):
really look at that and be like, oh wow, I
just ate this whole bowl at one time, and that's
definitely more than what I meant to. So I do
recommend trying to, yeah, get it full plate something to then, yeah,
so we're not just snacking and going crazy.
Speaker 2 (30:14):
So when I'm standing in the pantry and sampling everything
while I'm deciding what snack I want, I should.
Speaker 1 (30:23):
It's a great way. My stepdaughter say, she's taste testing,
so I have just trying to just make sure. But
we try to keep the taste testing just to one
or two and then we can figure out if if
we really want more after that.
Speaker 2 (30:35):
Yeah, that seems like a very very reasonable approach we
take before we take a quick break. Is a calorie
a calorie A calorie, like sometimes people say, doesn't matter,
just stick within this calory. Do you believe.
Speaker 1 (30:49):
That that's so calories too? I feel like that's another
number kind of similar to like the number on the
scale that sometimes people can hyper fixate on, and it's
not going to help us out in the long run either.
So you know, yes, we should be mindful of it
and you know, not eat you know, four thousand calories
in a day. But at the same time, if you
(31:10):
are trying to build balanced meal, so if you're having
a good protein source, if you're having some sort of color,
so whether that's fruits or vegetables, and you're having a
good carb source at that meal, all those things together,
if you're eating those things, you're not going to overeat
in calories, You're gonna have a very normal meal. What
gets people in trouble is if we're maybe not having
(31:31):
those balanced meals or not having a little bit of everything,
or if we are like mindlessly snacking doing that Like yes,
those things then do add up over time, or if
you're using a lot of really really high fat products,
because that fat adds up really really quickly. But if
you're having a well balanced meal, I don't even worry
about calories. I just want to make sure everybody's getting
in good protein, good color, good carbohydrates. And sometimes those
(31:53):
numbers can just kind of, you know, take away from
what we're actually trying to do. So I don't I
don't love them, but they're there for a purpose.
Speaker 2 (32:03):
So all right, Well, we're going to take a quick
break here and when we come back, we're going to
talk a little bit more about healthy foods and gold
for twenty twenty five with Madison B. Smith. I'm doctor
Jeff Coblin. You're listening to Center on Health with Doctors
Health here on News Radio eight forty whas we'll be
right that Welcome back to everyone to Center on health
(32:36):
with actors. Health here on news Radio eight forty WHS.
I'm your host, doctor Jeff Colvin. Tonight we're talking with
Madison B. Smith, Registered Diet has been teaching us about
healthy habits and kicking off the new year, Right, Madison. So,
when I was growing up, we heard a lot about
the food here, emid and now that I when I
(32:58):
look and I try and be healthy, and I wanted
to portions and eat the right percentages of this and
that there's you know, palm sizes and there's different ways
of measuring. What how do you advise people of how
to get the carbs, the proteins, the vegetables, the fast
in the combination that's the healthier.
Speaker 1 (33:17):
Yeah, that's a great question because the food pyramid does
not help you build a plate because you don't eat
off of a triangle, so it makes it really hard.
So they actually so they did come up with my
Plate instead of the food pyramid to help you kind
of build your actual plate. So using that, trying to
make at least half of your plate fruits and vegetables
(33:40):
is your first one that will ensure you're getting all
your vitamins, minerals, you know, fiber, all sorts of good things,
and then the other half is kind of between your
carb source and your protein source. So if you i
would say a general you know, ten twelve inch plate,
if you're kind of, you know, ordering it, you're gonna
(34:01):
have a quarter from each of those. It does get
a little tricky if you're doing like a mixed dish
or a soup or something like that where you're having
a little bit of everything. But I always tell patients
as long as you have some sort of protein, some
sort of color, you know, in your casserole, soup, whatever
it may be, and then if you have some sort
of carbohydrate, whether it's you know, pastas or bread or
(34:21):
something maybe on the side or in that mixed dish,
you're kind of still hitting everything without then you know,
quartering up your plate. If that makes sense.
Speaker 2 (34:30):
Yeah, well, obviously we all can see the benefit of
going and talking with a dietician, but for people that
are listening and you know, maybe they're not ready to
kind of like go into an office and make a
plan along the lines of the intermittent fasting. There's lots
of you know, diets that are kind of hitting the mainstream,
(34:53):
and do you have any that you feel are good
ways to kind of take a little bit control of
our diets, like the Paleo diet, the Mediterranean diet, you
know keto. Are there any ones that you endure so
that you feel are particularly a better one to kind
of jump jump into.
Speaker 1 (35:11):
Yeah, So, surprisingly, it's not going to be any of
those ones. There is actually one. It's called the DASH diet.
If you've ever heard of that before, it's the DASH
diet is the acronym for the dietary approaches to stop
hypertension that has been shown year after year after year
to be the number one diet for people who are
(35:32):
trying to get healthier. It's a really great way to
actually have good, you know, good fat. We're going to
monitor how much sodium you're getting in your diet. You're
going to get good fruits and vegetables. It has a
really really well balanced approach to it, and I think
it actually is very approachable to in general because it's
not some crazy diet where you feel like you have
(35:53):
to go out and buy all these new products for
it or anything like that. So the DASH diet or
the dietary approaches to stop hyper tension has year after
year after year been ranked the number one diet for
people to follow by health professional, So that would be
one if somebody just kind of wanted a good place
to start, whether you are, you know, have high blood
(36:14):
pressure or anything like that. It's a it's a great
one for everybody.
Speaker 2 (36:17):
Fantastic that one has not come across my social feeds
all the time, so that's a good way to hear
this great advice.
Speaker 1 (36:24):
If it's not as exciting or flashy as some of
the other ones, so that's probably what makes it good.
Speaker 2 (36:29):
So that's that's exactly right. So I hope everybody, I
hope everybody's listening it and including my phone, so they'll
start setting new things on my social food So in
the last couple of minutes, I just want to ask
you about a couple of things, like what your your
take on them are in terms of healthy or not
you know, healthier, Like, for example, what's the story now
(36:50):
about eggs and meat? Like are is that those things
are okay to be eating now? Is what's the story?
Speaker 1 (36:57):
Yeah, So eggs are great. I know they've had a
controversial path, but they are great now. So eggs as
long as you're not doing more than two or three
in a day, you were just fine. So if you
had an egg every morning or a hard boiled egg
every morning, totally fine. It has a good blend of
protein and fat to it. So those are perfect. Meats
are maybe a mixed bag a little bit more, because
(37:20):
we want you to make sure you're getting in good
lean meat to get that good protein in. So we
just want to monitor or you know, make sure you're
not doing a bunch of really high fat meat. So
I always recommend trying to find things that are like
tender loins, those are going to be a little bit leaner,
or trying to find the leaner blends of ground beef
like the ninety ten or like the ninety three seven
(37:41):
blends that's going to have a little less fat to it.
I also tell people, if this makes it easier in
your brain, animals that have more legs have more fat.
So if you're kind of trying to think of cutting
out that excess fat or some of those saturated fat
that we don't want, try to aim to have more
meat from sources have less legs, so like you're taking
in turkey has less legs than you're porker beef, so
(38:04):
it's going to be a lower fat this don't have
any legs, so they're going to be super great for you.
Speaker 2 (38:10):
So it gets well. Yeah, Madison, Yeah, yeah, thank you.
I mean what practical advice. I mean, that's really what
I love about having you on.
Speaker 1 (38:21):
Really take it. It's one of my favorites. Yeah.
Speaker 2 (38:23):
Yeah, and help us incorporate things in our daily life.
So that's going to do it. For tonight's segment, I've
centered on health with Actor's Health. I'm your host, doctor
Deef Pelblin. I want to thank our guest, Madison V.
Smith who always brings us practical ways to start and
be healthy, and we're going to start twenty twenty five
and pick it off. I want to thank David, David
and Nancy for their questions and need a listener listen
(38:45):
to us every Thursday night for another segment. I hope
everybody has a healthy and safe and warm weekend ahead,
Have a good night.
Speaker 1 (38:57):
This program is for informational purposes only and shouldn't be
relied upon as medical advice. The content of this program
is not intended to be a substitute for professional medical advice, diagnosis,
or treatment. This show is not designed to replace a
physician's medical assessment and medical judgment. Always seek the advice
of your physician with any questions or concerns you may
(39:18):
have related to your personal health or regarding specific medical conditions.
To find a Baptist health provider, please visit baptistealth dot
com
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