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>> Well hello there.

I'm Jennifer Blomquist.

Welcome to HealthLine.

I'm so glad you joined us this evening.

I am so excited about this show.

I always love HealthLine.

It's always a great program but we have some returning guests and they are registered dietitians and I love all the information that they have to share with us.

We always get a lot of calls when we have our registered registered dietitians with us.

So that's why that phone number is up at the bottom of the screen.

We are welcoming any questions you may have.

Maybe you want some advice.

This is the way to do it, get some free advice, maybe even have some concerns about a loved one or friend.

Give us a call.

So the number is (969) 27 two zero if you're outside of Fort Wayne put an 866- in front there and it will still be a free call and you have two options when you call in.

My favorite option is that you talk to our guests live during the show which is nice because you can interact with them and maybe they need more information from you to better answer your question.

So that's an option if you're not comfortable with that or maybe you would prefer to just give your question to the call screener and then have us I can relate it to our our guests tonight then they can answer it that way.

So either way, don't be nervous.

They're not going to throw you on the air the second you call you talk to very nice call screener and you guys can figure out what works best for you.

So let's go ahead and introduce you to our guests tonight.

You may recognize them because they've been here before.

So sitting next to me is Adriane Kartal.

She's a registered dietitian and so is the guest next to her Kaili show.

So thank you so much for coming on.

I appreciate it.

Thank you for having us.

And actually today I thought I'm going to get in so much trouble if I tell them what I think I was eating today because of March is National Nutrition Month and I had a rough day and it was on I was eating on the go and it was I'm not even going to share what I had to do but it it was not good.

>> But that's I think the the story for a lot of people and I don't want to use it as an excuse but I do a lot of time say I don't have time to make a salad, I don't have time to do such and such.

So I think we're just all busy and we don't think about nutrition and we probably should.

Yeah, I think it's really difficult just in the daily life with work and children and all that kind of stuff.

And I think one thing that a lot of us have probably found really helpful is meal planning.

>> Yeah.

As much as you can and it can be really overwhelming at first.

So sometimes even recommending just trying to start with one day a week and kind of working pfor there or even batch cooking your meals and that actually in the long run can actually save money as well.

>> That's just it.

I mean food is so expensive and eating I think throughout time people have always said, you know, it's cheaper to buy, you know, like a box of noodles and the noodles and cheese dinner, you know, instead of making a salad and maybe having some fresh chicken and things like that.

>> But I guess if you do plan maybe and look for sales you could save some money that's usually what I like to do.

I also do all of my grocery shopping as a preorder so I can really plan things out and I don't just make impulse buys at the grocery store.

And the nice thing with some f this preordering pick up grocery shopping is they'll have online deals and you can help send some of your meals around those you can pick a protein maybe a vegetable that's on sale and use that to build your meal.

One of your meals for a week.

>> This is a great time of year to to start I think, you know, talking about you better eating habits and so forth because fish is so healthy and it's lent so there's always a good sale on some kind of fish and you get the frozen fish sticks I guess.

But the fresh fish which is really I'm always shocked at how quickly it cooks my kids love salmon and cod and I just clean it off.

There's some Cajun spice that we put on it and it takes literally like ten minutes on the grill on a piece of foil.

You don't have any dirty pans to wash.

So I always feel like Lent is kind of a good time to start thinking about stuff like that because fish is so easy to make if you if you like fish.

>> Yeah.

And you know along that line too especially this time of year with it being on sale.

Yeah.

A lot of products freeze really well protein you know so fish chicken beef products all that freeze really well but also when you look at breads cheeses and again you know your vegetables and things like that.

So you know sometimes like when you're looking at the sales, you know if there is a better deal on something and it's something that your family eats on a regular basis, then it might be better in the long run to kind of stock up on some of those essential items.

>> And I feel like the kids do mimic what the parents eat.

And you know, a lot of times if you see a family shopping, you know, you can kind of tell that they're all kind of doing the same thing.

You know, they all have the same similar body type, you know, they're either a lot times all heavy or thin.

I mean I feel like as a family you mimic with the other people eat a lot of times and I think really establishing those family routines at meal time and just making it all about we're here together having a meal that helps build those healthy habits for your children, you know, later on in life as well.

Just centering you know, putting a good feeling around food in general and helping them build a good relationship with it.

>> Sure.

We really are.

>> We say you're your children's first teachers.

Yeah, definitely true.

Speaks with heart as well.

Before we go further, we have a lot more that we're going to talk about but we want you to call in and answer ask questions any time.

So I'm so glad somebody did call in.

Carol called in.

She wanted me to ask the question for her.

She said she has kidney stones that she wanted to know there's certain foods that she should avoid to help her situation.

>> This depends on what kind of kidney stones you have.

I didn't know there were different kinds and there are different kinds.

Sometimes they are they recommend that you start including something acidic.

There are other times where you just need to increase your fluid intake.

It's very dependent on what's the cause of the kidney stones.

What kind are they?

It's a little bit of a tough question to answer without knowing someone's full medical history.

>> OK, yeah I had always heard there were some juices when you said like acidic there were some juices maybe that would would help the situation but I had never really heard about foods.

I mean would food be and you know, have an impact on that kind of condition?

>> Yeah.

Like filicide but a lot of it again kind of depends on the specific kind.

>> So without knowing you know, if you're working with a nephrologist or you know as a physician, you know, finding that information out would be really, really good to be able to kind of know what route that you'd want to take with it.

>> Sure.

Well, I'm sure we've talked about this before as a registered dietitians sometimes people don't want to go see a registered dietitian because they're they're thinking oh, it's going to be boring, low fat, I'm going to eat lettuce.

But I'm always amazed when you guys are talking about things you can do to give flavor to foods but still keep it healthy.

I mean there's a lot that's available.

Yeah, anything.

And I mean, um say a Caylee will agree with me on this.

You know, I think our biggest thing that we want our patients to know is that we're here to help more than anything.

And when I'm meeting with a family or a patient for the very first time, you know, letting them know that there's no wrong answers and our office that the more information we have then the more that we're going to be able to they should be honest.

>> Yeah.

Honesty is is really, really key and you know that there's a balance to everything.

>> You know, it is not realistic for her and I to say you know, and say you could never have, you know, food X, Y and Z ever again but that consistently we're trying to make those healthier habits and going from there.

>> And I feel like if you deprive yourself of something I mean you're more likely to just if you're trying to stick to maybe some kind of a diet or regimen, I feel like you're going to fall off that track because you you just start craving that if you say I'm never going to have chocolate again I mean in my life that would be devastating.

You know, I just I would have to have some and then if I totally deprive myself of it, I'm probably going to eat way too much when I when I just have that craving and I think having those never statements around foods also kind of puts those certain foods on a pedestalpwhet than other foods because you can't have them.

So we we don't like to use never statements.

There's always room in a diet to fit something in like chocolate.

You know you can choose dark chocolate milk chocolate you can just limit how much you have in one sitting and I think not restricting yourself over a long period of time from that food is going to make you want it more.

It's going to say I met a nurse years ago and she had lost well over 100 hundred pounds.

I mean she totally turned her life around and then she kind of started a program she she worked for an endocrinologist and so she was working with patients and so she had her one hundred she called it the one hundred club and she would take him out to like a nice dinner, you know, if you if you lost one hundred pounds.

But it was really interesting to hear some of the things she did because she said she at one point she had a long drive between Fort Wayne and she was going to northwest Ohio to work and she said I would eat six donuts.

She said you could you can she's like before you know it hose six donuts are gon.

But then, you know, she was talking about just her changing her whole mindset but also like she started keeping a piece of dark chocolate in the freezer and like every other day she would just have it was a small square but she would have it like with a cup of coffee or something and she said it sounds silly but she's like I would think about that chocolate because that was like her reward and there were a lot of other things, you know, that I mean she started getting more physically active too.

But it was just it seemed like it was a lot of little changes that it wasn't like it was drastic I guess in the long run.

But but you know, looking at small changes and I think, you know, speaking really to any lifestyle change because that's when we do consider look at nutrition it's really a lifestyle because something that we want to be sustainable it can be really daunting and overwhelming and so setting small, realistic and measurable goals, you know, kind of gives you that momentum to continue to go and to be consistent with those changes than if you said ,you know, a really lofty goal to kind of start with.

It just makes it that much harder to feel like you're able to maintain that over time.

>> So consistency really is key.

So I would use an example if I had a patient who was needing to follow a lower sodium diet for heart disease let's say they were eating bacon five days a week.

Yeah, I think it would be completely unrealistic to tell that person well you need to stop that immediately.

>> It's let's let's try to just cut it back to three three days a week, start there and then just make those small changes as they accomplish their goals .

Yeah, I mean it's just like losing weight.

You know, it's like you're not going to lose twenty pounds in a week or if there's some diet promising that it's not a good guy it's not it's not a really small and I think you know as I think as a society we want that quick fix but when you're looking at your health overall that's just not attainable.

>> That's not something that's going to give you long term success.

Sure.

But we do have another caller who wanted to ask a question and just a reminder to everyone watching we only have our guest till eight o'clock a little for eight o'clock.

The time goes quickly so call sooner rather than later if you have a question and Kathleen had one she wanted to know if you have any diet suggestions for someone who had liver damage from taking acetaminophen which is an over-the-counter pain reliever.

>> I'm going to go ahead.

So I guess it depends on what is the liver damage and what's the extent if we're talking about cirrhosis then it depends on the severity of the cirrhosis and how long you've had that disease.

Generally we would recommend someone with cirrhosis to follow a lower sodium diet.

If it's very advanced cirrhosis, you'll need higher calorie, higher protein but the lower sodium is still recommended.

And then also if you're not very far along with a liver damage, you would want to make sure you have good blood sugar control, make sure you're keeping an eye on your carbs because that does play into liver disease so it again it depends on what type of liver damage we're talking about.

>> And I think something else if we're looking at damage overall in the body or inflammation, you know, really trying to incorporate foods that are high in antioxidants.

>> So blueberries, berries, you know, lots of fruits and vegetables can definitely help give that and it's not a quick fix.

It's not going to take away the damage but it can help, you know, maybe even help just with inflammation overall from not progressing.

>> Yeah, I'm sure that you work with people that have all different it's not just that they're overweight but they have medical conditions and so I'm assuming do you have to come up with the probably not a cookie cutter plan for any patient?

I mean I think people think you're just going to hand him a like the field pyramid.

>> But it sounds like you have to if you're if you're meeting with a patient you have to tailor your custom tailor it.

>> Absolutely.

I've had a couple, you know, encounters recently with patients where they say well I was told by this doctor I need to follow this diet but then my other doctor for this reason told me to follow other diet.

How do I make these work?

This is really restrictive and I and I just have to say, OK, this is what the most important and most pressing condition that you have is.

So let's focus on that one.

>> So like for example, if someone had diabetes and renal disease, you know, we're going to focus on carbs and lower sodium and can be done.

I mean I know my grandparents who unfortunately have passed away years ago but you know, they grew up in an era where my grandma never put salt on the salt shaker on the table.

I remember my dad saying when he was dating my mom he's like Where's the salt?

>> And my grandma would say You don't need saw.

I put enough in and my dad said Oh yeah she did.

>> I wish he would drink like a gallon of water afterward because it was so heavy on butter and salt.

It was just but that was just the way they made food back then and as they got older and one of them had heart disease and other heart issues they had to drastically change and they did it, you know but I swear I-t was because they were used to just they didn't look at any label they just dumped this in or that and they had to completely change it.

>> But it can be done.

I've witnessed it so and I think that's kind of I mean one thing I love about our field is that even compared to 20 years ago with research what we know about food and how it affects our body and you know, the kinds of foods that we eat, you know the recommendation ins are always changing so it is challenging and at times to keep up with that.

>> But again, it gives us information of how to be the healthiest versions of ourselves.

Well, and know we were talking about starting young and all of my kids have played sports mostly baseball and softball and they talk about especially as the boys get to high school age, I am impressed by how much information they'll say something like it's just kind of weird when you're not used to it.

>> Your child because of the kitchen says what's our protein going to be that makes my heart so happy or you know, now now a couple of the boys are in college and they're in apartments so they're they're doing their own cooking and it's just yeah, I'll talk to them and they're just talk of they talk a lot about protein but it's just funny and and I have amazed you know, a lot of it we taught them some of it but there's just a lot if you have children involved in sports and stuff I think especially as they get older these coaches are emphasizing to them what you got to put good stuff in your body.

>> And for me specifically working with the pediatric population really trying to get not only my patients but families to understand I use the analogy a lot of putting fuel in a race car.

Sure that we're not going to just put any gas in that race car takes very specialized fuel and kind of relating that especially with athletes of how your performance is going to be but also kind of trying to get that knowledge to parents that you know, as you're teaching and working through this with them, then when they grow up and they're all on their own.

>> Yeah.

You know, they're hopefully going to have that knowledge to make better choices.

>> And you've you've talked before I think your kids I mean you're always telling me the things that your kids say.

>> So obviously what you what you do rubs off on them.

But if you if you get them involved in the kitchen yeah.

>> Especially when they're younger it's they think it's fun.

You can make it fun I guess anything you know you're always going to run into you know, bits of picky eating and you know them having opinions and thoughts and I think some of that is just being a child but just trying to be that consistent voice in the background.

>> Oh yeah.

And our job as parents is to present them with the foods and they get to pick from their plate.

>> This is what I'm going to eat.

Yeah.

And that just helps them really understand I'm in charge of this this is this is my job.

I'm going to eat what I need right now and kids are really good at that kind of intuitive eating.

>> Sure.

Yeah I mean it does it does stick with them so yeah we had somebody else who called and wanted me to ask that question for them.

So this is from Ken and Kim.

We wanted to know if protein drinks are a good replacement for a meal and are they healthy?

I mean we were talking about, you know, eating on the run.

I do see a lot of people with these different kinds of you know, they look like a little milk bottle.

>> Yeah.

So I'm kind of a loaded just going to say it's got a substance out there.

>> So one thing when we look at these protein supplement drinks is yes, they're a great source of protein but I want to encourage you to look at you know how you know how much fat how much added sugar is in that product, how much fiber is in that product.

You know, healthy fats, fiber, you know all of that is going to help us see Fuller for longer even with the protein and kind of taking that into consideration.

So there definitely are ones out there that, you know, I recommend.

But again, I'm just being mindful of exactly what you're what you're picking up but even challenging that like you know, when we are on the go what is, you know, a protein source that we could take with us even adding in a piece of fruit.

>> So you're getting that whole food, that whole you know, that fiber and everything else trying to kind of balance out more than just the protein.

Yeah, Aspect.

>> Yeah.

I mean I think protein drinks can be can be kind of tricky.

You is it actually keeping you full which is what the intent is or could you be more full from using something like avocado toast or something that has a little bit more substance.

I know when I drink something it doesn't fill me up so I've never gotten into protein actually fills me up more.

Um and the whole idea with some of these protein drinks is to help you feel full longer.

Can we accomplish that with just some easier snack options at home for you to choose so like nuts or cheese that kind of thing using that instead of a protein drink if the protein drinks it just isn't keeping you for that.

>> I just feel like there's such a big push with they have all these little appliances, different kinds of like blenders and things.

I mean some of them are like four hundred bucks I know and I'm happy with a twenty five dollar one that we got as a wedding gift like twenty five years ago.

>> But but they you know I see this it seems like there's a big push for the smoothies or I don't know just making like a drink where people put kale and stuff like that.

>> I mean some of them some of them look good, some of them I don't know the ones with Kalyn on it just doesn't look yeah.

>> Great.

Yeah.

I mean I think they're definitely an option and you know something that you know like let's say in the morning if we're going to stop through the drive thru versus try to make something at home, you know, using a smoothie that has, you know, a Greek yogurt that is high in protein, you know, fruits even adding in vegetables.

So if kale is not your cup of tea spinach is a great way to add that actually add some sweetness to the smoothie.

And so again you're adding those whole foods and I I think too there's been so much marketing lately around health foods so something that's that's still relatively processed.

There's a lot of processed ingredients in it but it's marketed as it's being healthy and really trying to encourage people to take a step back and simplify you know that the Whole Foods you know, you're adding that nutrition and and more than likely it's going to help you feel fuller for longer.

>> Yeah, I think it can be daunting to see all of these influencers people online making all these really special protein smoothies.

You don't it's not a necessity to eat healthier.

You don't have to rely on products like that to be healthy.

You can accomplish that with food that you make in your kitchen.

You don't need any special supplement.

>> Some people can benefit from them.

Other people don't need to and that's I just want to I want to talk more about that about those social influencers and things.

But we they just showed me the cards so we're probably about down to three minutes left in the show.

We could easily get a question or two in so feel free to call if you like (969) to seven to zero again we only have our guess here for a couple more minutes.

>> So I hadn't heard a survey the other day that most people don't even watch.

I forget what the percentage was.

It was kind of alarming like 60 to 70 percent of people don't even watch anything other television anymore.

They get all their information from their phone and of course they're doing a lot of these, you know, social networking type of apps and things like that.

And I know my daughter was showing me once like about different things you can do with fruit now they were all good ideas but I'm sure there's some out there that's not good and people see their other people doing this and then they they think oh, you know, this is probably just an average person but they they follow their advice.

>> Yeah, I really try to encourage really looking at where this source is coming from and even on social media if there's somebody you know page that you're on, click in and find out most professionals will always have their credentials listed and if they're a credential that maybe you don't recognize like Ardian, you know you can do a quick search and kind of figure out if this is legitimate or not.

Oftentimes they'll cite research and looking where is this research coming from?

>> You know, is it just kind of a pull or you know, is there actual peer reviewed journal articles that are backing up things like that?

Yeah, evidence based is a phrase that we use a lot in our profession and that's where that's what we use to give out advice.

We use evidence based information where some of these influencers online while they might meet well they may not be fully up to date or using evidence based research to give the proper recommendations and it's also difficult for them they're giving this advice to the general public, not someone specifically with you know, say they have renal disease and diabetes.

That's not what this information is geared towards.

This is geared towards just general and some of it can be helpful but it's not a one size fits all.

All right.

Now you got to be careful, that's for sure.

So we're getting a call coming in I believe from John.

I'm going to see if we can squeeze us in.

He wanted to know if there are any foods with high carbs that we should avoid.

>> So for me personally when we look at carb carbs are not a bad thing.

>> Your body has to have them so really looking at what what kind of food are we talking about?

Are we talking about a piece of bread and pasta or rice or are we talking about maybe a cookie or ice cream?

So you know, things that naturally have carbs occurring in them have natural sugar and our body kind of know how to utilize that more.

So if we have foods that are high in added sugars those would be something that we would encourage you to limit just because again more recent research has shown that diets very high in added sugars can lead to to health complications.

>> All right.

Thank you, John, for that question.

I feel bad we're out of time but wonderful questions from everybody and as usual wonderful advice.

So love to have you guys back again really soon.

So I know you're both busy.

Better to have you back.

So thank you again for registered dietitians.

This is Adrianne Carthon next to her Catley show.

So thank you so much again.

And I'm Jennifer Bloomquist.

Thank you so much for watching tonight.

Take care and have a good rest of the week and we'll see you back here next week for another HealthLine.

>> Take care