Practical Nutrition by Achieving Your Best

Veggies- some of us love them, some of us do not. What determines if someone likes certain foods in adulthood? What can you do if you're trying to expand your palate to accept new foods? The dietitians discuss the importance of veggies, practical tips for making veggies more delicious, and ways to improve your veggie variety!

Feeling like you don't trust your appetite cues? Not sure what "hungry" or "full" is supposed to feel like? Let's dive into the science behind hunger and fullness. What causes it? What can impact it? What are some practical ways to practice getting in tune with your appetite? The AYB dietitians break it down!

When most people think of creatine, they think of gym bros with big muscles or elite athletes in power-sport events. But what if creatine could be helpful for you too? There's a growing body of research showing that creatine could be beneficial for a variety of populations. Curious about safety, dosing, and health impacts? Listen to this episode to learn more!

Let's forecast some trends for 2025! Each year the American College of Sports Medicine puts out a trend forecast of fitness-related topics. Trainer, Adrianne, joins the dietitians for discussion of each topic. What will be most popular this year for you?

Did you know that AYB is one of few facilities in Southwest MO that offers a VO2 Max test? This test is regarded by many as the "gold standard" for cardiovascular wellness. The dietitians discuss the testing procedure, science behind the test, and how you can use the results to improve your training and your general health.

This episode is a continuation of the conversation with Coach John Perry about getting really good at the basics and establishing your fundamentals when it comes to your health journey. Amanda, Anthony, and Ryleigh talk about how these mindset shifts can be applied to wellness and how you can set yourself up for long term success when life gets hectic. We talk you through establishing your personal fundamentals and discuss what those could look like in terms of nutrition, movement, and social engagement to keep balance in your life. Link to the Kobe Bryant video mentioned in the episode: https://youtu.be/Zi5KED3gLJo?si=FIUFNUWllcdoa0tq

The dietitians and Maria sit down with special guest, Coach John Perry of the Nixa High School Football Program. John is a certified Mental Performance Coach, and prioritizes mental health in his athletes. He shares with us his journey through football, coaching, producing well-rounded and emotionally mature athletes, as well as his fundamentals for their streak of winning seasons. You don't want to miss this! Check out his website and podcast at neverstopgettingbetter.net

We have a special guest with us on the podcast today. Local Farmer Colt Hawkins joins Cassie, Maria, and Ryleigh to tell us all about his farm, his passion behind it, and how you can get connected. Colt has built his farm from the ground up and his tests many ways to bring unique, pesticide-free produce to the Ozarks. Check him out at Red Top Crops on Instagram and Facebook.

We often refer to food as fuel or medicine, but food can also have emotional ties. Emotional eating can be a major obstacle between feeling stuck and finding freedom from the restrictions of a diet mentality that effect your relationship with food. Ryleigh, Cassie, and Anthony unpack ways to help you take care of yourself and your feelings in practical ways and walk through an exercise to help you get to a deeper understanding of how you process your emotions.

On this week's episode, Cassie, Ryleigh, and Maria are talking through some ways to navigate the back-to-school season. It's a time of year that requires some restructuring which can be intimidating. There are so many elements to factor back into day-to-day life and it's easy to put yourself and your goals to the side. We cover ideas for meal planning, time management, and how to fit physical activity into daily routine. We want you to feel equipped and prepared for the school year while still achieving your best. Happy back to school!

It's no secret that we live in a fast-paced, fast-food culture. But what would our wellness look like if we slowed down and connected with our food on a deeper level? Learn about the European origins of The Slow Food movement, and how it is impacting the world to create mindful connections between food production and food consumption. Check out their website: https://www.slowfood.com/

On today's episode, Cassie, Ryleigh, and Maria are revisiting a topic we have talked about before on the podcast but are diving a little deeper into. Weight loss medications have become really prevalent and accessible in the last several years, and they seem to be helping. Cassie talks us through how the medications work, the results we've seen, and some of the side effects. There is still a lot to be learned about the long-term effects of these medications, but this episode fills in some of the information gaps since we talked about it the first time.

Today the dietitians discuss hydration, dehydration, electrolytes, fluid needs, and how to stay in tune with the fluid balance of your body.

Cassie and Maria had the priviledge of talking with Cross Kubik and his parents, Brian and Ashley, about his incredible battles against cancer. At just 2 years old, Cross was diagnosed with cancer, underwent treatment at St. Jude, and cancer free. He lived a healthy life during what he calls "the normal years," until he was diagnosed with cancer again at 16 years old. Throughout his entire journey, Cross found hope, resilience, and strength through his faith in God. You can learn more about his story and his testimony in his book, Power of the Cross: Beating Cancer Twice and God's Plan on My Life, which can be found on his website or on Amazon. All proceeds from book sales go to St. Jude Children's Hospital. Website link: Cross Kubik Amazon link: https://a.co/d/06hKkEVq

Have you ever felt like you know what to do when it comes to healthy living but have a hard time making it happen? In this episode, Cassie, Ryleigh, and Maria talk through some ways we have been able to save time, money, and energy when it comes to meal planning. We cover some grocery shopping hacks, cooking tips to make healthy eating easier, and practical advice when it comes to planning out the week. If you like this type of content, let us know! We would love to turn this topic into a series that covers different challenges of healthy living.

On today's episode, we're talking about all things protein. With a "high protein" craze happening right now, it can be challenging to figure out how much protein is right for you. We talk through what the research says, why protein is important, good sources of protein, and discuss some ways to help you hit your daily protein goals.

Today, we have a conversation with the dietitian-owners of RD2GO. This is a new, local meal prep service owned and operated by 3 registered dietitians who put together weekly menus that utilize fresh, local ingredients for meals that are ordered online and can be picked up or delivered to your home. We talked with them about their backgrounds in nutrition, the inspiration behind RD2GO, how to order meals, and their partnership with AYB. To order meals or get more info about RD2GO, click the link: Home | RD2GO (rd2gomeals.com)

Macros, weight, calories, steps, ounces, reps, sets... There are SO many things we're told we need to "track" in order to stay on-track in a health journey. But what would happen if you didn't "track?" How would your health journey change? Let's discuss the pros and cons of "tracking" while trying to reach your health and fitness goals.

What is the difference between motivation and discipline? Which one is most important in a health journey? How can you learn to increase these?

The feeling of biological hunger cues may be experienced in a variety of ways, with different sensations in different parts of the body. It can vary from person to person. People may assign different qualities to the experience. For example, feeling mildly hungry may be enjoyable, while feeling ravenous may be uncomfortable. The dietitians and Maria discuss the hunger-mind-body connection, ways to get more in-tune with your hunger cues, and what to do to stay ahead of your hunger.

Wide-ranging research suggests that strong social ties are linked to a longer life. Having deep connections with others and a shared community can provide various mental and physical benefits due to improved sleep, emotional regulation, and making more healthful choices. In contrast, loneliness and social isolation are linked to poorer health, depression, and increased risk of early death. This brings attention to the importance of strong relationships and connected communities! How are your connections? How could they serve you better?

As humans, we naturally have a negativity bias: a brain that constantly sees the worst case scenario. This can serve as protection, but can also cause stress. How much time are YOU spending in fight-or-flight mode? How strong is YOUR negativity bias? How can we spend less time fight-or-flighting and more time resting-and-digesting? The dietitians and Maria discuss positive self-talk, empathy, self-awareness, and ways to relax your brain and body to allow more space for positivity.

Ask yourself this question: What's the difference between loving your body and treating your body with love? What are some ways you are already doing these things? Which is more sustainable for you? What does this like like for your healthiest, ideal self? Let's talk about unpacking thoughts and feelings around body image and learn how to treat our bodies with love!

Today the dietitians and Maria discuss everything you need to know about the 75 Hard mental toughness program. What is it? What are the pros and cons? Is it right for you? Let's find out!

Leaking when you laugh, jump, or cough? Pain in your pelvis, tailbone, or pubic bone? Struggling to engage your core during exercise? These symptoms of pelvic floor dysfunction are common, but NOT normal. The dietitians and Maria chat with Dr. Ali from 417 Female about pelvic floor health and how their physical therapy practice can help with all of these symptoms. Contact Ali at www.the417female.com for more info!

The holidays are a joyful time of year filled with family, friends, parties, cheesy Christmas movies, and of course- delicious foods, sweets, and beverages. It's a time when we put aside our woes… and sometimes our nutrition and fitness routines. A 2015 study by Harvard University found that Americans eat -on average- an excess of 200 calories per day within the 5 week period leading up to New Year's- causing an average weight gain of 4.5 pounds. A piece of pie here, some eggnog there, cookie before bed, a candy cane after lunch… That doesn't sound like much, but it adds up quickly. And few people shed the weight post-holidays as quickly as they put it on. So if you've been successful thus far on your health journey to maintain or lose weight, how can you still enjoy the holiday festivities without feeling like you have deprived yourself or jumped ship in nutrition and exercise? We are here to help!

We welcome newest dietitian, Anthony. The dietitians and Maria discuss types of coaching styles, the pros and cons of each, and how to help you identify which style will help you achieve your best.

The dietitians and Maria discuss the validity of 4 common wellness tests: IgG "Food Sensitivity" Test, Hormone Tests, Cortisol/Stress Tests, and DNA Nutrigenomics Tests. Are they worth the money? Are these backed by science? Are the tests necessary for my wellness journey? Are the results being accurately interpreted by my clinician? What are the pros and cons of these tests?

Have you ever had a gut feeling that a health professional's advice might be a little... concerning? Unfortunately, that is becoming more common as wellness becomes a trendy place to spend more time and money. The dietitians and Maria break down the scopes of practice for specific health care professionals. What is their education process like? What are they allowed to do or not do? What are some common red flags that you should be aware of? Let's learn how to ask the right questions, be your own best advocate, and find a professional who is client-centered!

In this episode the dietitians and Maria interview AYB client, Christian Seyler. Cristian is a 23-year-old engineering student who has used nutrition and training services at AYB for the past 7 months. During his time here, he has made remarkable strides in his health goals. Christian discusses his personal journey with Ozempic, weight-loss, nutrition, training, and most importantly to him: mental health. Christian has worked hard to achieve his best through self-awareness and self-acceptance, and shares his inspiring outlook on how he stays motivated when times get tough!

In the world of (what seems like) a zillion different kinds of allergies, there's a new addition that has caught everyone slightly off guard, and it's caused by a tick bite! The attention of researchers and healthcare professionals have been drawn to learn about a new allergy: Alpha-Gal Syndrome (AGS). This unusual allergic reaction to red meat has left many confused as to how it came about and its mechanisms are still being studied and understood. Today's episode is to inform and provide awareness to the newest allergy, Alpha-Gal Syndrome.

Artificial sweeteners (also called low-calorie sweeteners, non-caloric sweeteners, and sugar substitutes) have been around for over 100 years. They became extremely popular during the 1950s-1980s by ultra-processed food and beverage companies as a “healthier alternative” for those with diabetes and/or weight management goals. Last week the World Health Organization made a statement about  using caution with their intake:  “WHO suggests that non-sugar sweeteners not be used as a means of achieving weight control or reducing the risk of noncommunicable diseases.”  So today we are going to talk about the history of these sweeteners, how they are regulated by the government, how they are metabolized by the body, possible adverse health effects, and the recommendations for intake. Link to Consumer Labs pros/cons article of each sweetener: https://www.consumerlab.com/answers/what-are-the-health-benefits-of-stevia-is-it-safe/stevia-benefits-safety/?search=sweeteners

As sports dietitians, we have been using the words “pre-workout” for years, but what most people think about when they hear “pre-workout” is totally different from what we have been talking about. Nowadays, the term “Pre-workout" is more about which pre-workout supplement you use instead of “what is your pre-workout food and fluid”. We are going to dive into what pre-workouts are, if they work, are they safe, and our recommendations for achieving your best workout in a safe way!

Today we are talking about SUGAARRR (cue the Maroon 5 song). Sugar is one of the most consumed items across the US. The American Heart Association recommends 25g or less of ADDED sugar daily. This is about 4-5 teaspoons of sugar per day. This seems reasonable, but did you know the average person consumes 17 teaspoons per day?! This is about 68 grams of sugar, almost triple the amount we want to hang around on any given day.  So let's break down the two main types of sugar, why it can have addictive properties, and if you are feeling dependent on it…what can we do about it?!

Whether you're a long-time fitness enthusiast, or a fitness newbie, you have probably experienced muscle soreness after a hard workout. Recovery is one of the most vital parts of a health journey, because it allows you to live with less soreness, have quick turnaround time between workouts, and reduce the risk of injury. In our current culture, there are many trends that promote physical and mental recovery from workouts. Today we are going to break down the reasons why you might experience muscle soreness, how to prevent it, and the trends that tout increased recovery time.

That illusive good night's sleep: everyone wants it, but few of us get it. How can we use nutrition to improve our sleep? How can we learn more about our own sleep cycles? What does a healthy bedtime routine look like? The dietitians share research-based information about improving sleep patterns.

Everyone has felt like this before: hungry and angry, or hangry! What causes us to feel this way? How can we get more in touch with our hunger cues? How can we improve our nutrition to prevent that hangry feeling?

Featuring special guests Nikki and Stephanie: co-owners of SUMITS Hot Yoga in Springfield, MO. We discuss the health benefits of yoga, how it compliments other types of fitness, misconceptions, classes that SUMITS offers, and what to expect for your first class.

Today we discuss the 5 most important components of a well-rounded fitness routine. We walk through recommendations and benefits of cardio, strength training, balance, mobility, and recovery. The dietitians chat about their favorite types of exercise.

It's all over the news: Diabetes drugs like Ozempic, Mounjaro, and Wegovy being used for their side effect of weight loss in non-diabetics. Is this safe? Is it effective? What are the side effects? What are the positive effects? The dietitians and Maria discuss the facts behind these drugs.

Today we continue our discussion on body image. What affects it? How can we improve it? How can we help others have a positive body image? We chat about non-appearance compliments, affirmations, mindfulness, and how parents and adults can lead by example with body positivity for younger generations.

Today we discuss the factors that can impact body image with special guest: Cassie's 19 year-old daughter, Madison Dimmick. She shares her insight on body image as a child, pre-teen, and young adult. We also discuss ways that parents can talk to their children about body image and social media. Stay tuned next week for part 2 focusing on adult body image.

We sit down with NFL linebacker Dylan Cole to discuss his personal wellness journey and nutrition/wellness in the NFL. Dylan is a local athlete who played for Logan-Rogersville High School, Missouri State University, the Houston Texans, and now the Tennessee Titans. Learn about his workout schedule, pre-game fuel, meal planning advice, and food for thought about being in tune with his body and post-game recovery.

A delicate dynamic to navigate: How to be a supportive partner during someone's health journey. Be encouraging, but not pushy. Be interested, but not too inquisitive. How do we get on the same page with our partner to find balance and compromise when it feels like things are changing? We'll break this down into 10 tips for being a supportive partner when a loved one is going through a health journey!

We are joined by local private chef, Anna Saunders. Among her many talents, she is a chef, recipe and menu developer, as well as a food stylist. Anna's niche is preparing fresh, healthy foods, with uber-artistic plating, using many ingredients that she forages from local wildlife. Today we chat with Anna about how she became a forager and a chef, her popular local culinary classes, and how she has grown her business. For more information about her business services (and if you want to view some amazing food photos), go to privatechefanna.com

Today we discuss the newest nutrition category of "-etarians".... Reducetarians. What is it? Are you one? If you want to be one, what are some steps you can take to become one? We also discuss the impact of eating animals vs. eating plants has on the environment, and how we can include more plants in our nutrition habits.

We welcome our guest, Amy Anfinson with Amy Anfinson Coaching! Amy is a positive change coach and intuitive mentor. She discusses her business and how she built her career. She also shares with us the power of positive self-talk, being in-touch with our emotions, daily meditation, journaling, and more. Go to her website for more information on her services and resources! www.amyanfinson.com Follow us on social media: Facebook – Achieving Your Best Instagram – aybspringfield Twitter – AYBspringfield

Sound Therapy is a highly-researched area of science that stems from ancient practices in Eastern Medicine such as Tibetan Sound Baths. Sound therapy has become trendy in pop culture with trends such as sound baths, a machine that detects the frequencies of mushrooms and plants, and most recently, the WAV Watch, which claims to treat several ailments through emitting acoustical frequencies. Let's dive into the history of sound therapy in healthcare and discuss the research behind this smartwatch!

Oh the dreaded colonoscopy... But is it really that bad? Learn about the updated guidelines for colon cancer screening and prevention. Cassie shares her personal experience with a recent colonoscopy and encourages everyone to get tested! Follow us on social media: Facebook – Achieving Your Best Instagram – aybspringfield Twitter – AYBspringfield

There have been countless FADS, detoxes, diets and more that have been popularized on various social media platforms. The newest buzz on Tik Tok is something called Parasite Cleanses. This is described as any supplement, diet or other “detox” product that is intended to eliminate parasites from your body without using prescription meds. Before we go into more detail about this topic, we have a special guest with us today! You may recognize her name and voice from your nightly news in the Southwest Missouri Area…. Today we are welcoming Maria Naider, KY3 news anchor to Practical Nutrition! Welcome Maria!!

Today we are going to discuss a nutrition and fitness lifestyle that is trending among Millennials and Gen-Z-ers; it is called Cycle Syncing. “Cycle” as in menstrual cycles. As most of us know, menstruation is a monthly cycle in the female body that is driven by hormonal fluctuations. But did you know that menstruation is more than just the days of bleeding? The bleeding part is just one of 4 phases which occur during a month. Girls should start having cycles at the beginning of puberty, and will continue having them every month until menopause, (woo hoo, lucky us) unless there is an outstanding circumstance such as pregnancy, medical condition, meds/contraceptives or undernutrition. With the monthly hormonal fluctuations comes changes in mood, energy levels, appetite, skin, and body water retention, and more. Could Cycle Syncing be the answer to alleviating these symptoms? Let's take a closer look. Follow us on social media: Facebook – Achieving Your Best Instagram – aybspringfield Twitter – AYBspringfield