July 11, 2023 • 28 mins
Clint Girlie speaks with Hy-Vee dietician Audrey Williams about maintain proper food choices during summer. They also discuss dieting, calorie counting and healthy food tips and tricks.
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(00:00):
Well, hello, my name isClint Gurley, and this is a show
(00:02):
called iHeart the Ozarks. It's ahalf hour long show that airs across all
five of our iHeart Radio stations herein Springfield on a weekly basis and covers
a variety of topics. And thisis an exciting one for me personally today,
so I hope you get as excitedabout it as I am. Most
of the time the show does kindof drill down into nonprofits what they're doing
(00:23):
in our community. Really just tryingto find people, communities or organizations that
are doing a ton of good andsometimes we get into one issue specifically,
and I feel like that's maybe morethe territory we are heading towards today.
So pretty good, little sixty secondpreamble there, just wasting time and I'm
sorry for that, but go aheadand introduce yourself, Audrey, and I'll
(00:46):
kind of set the stage share ofwhat we're about to talk about. Yeah,
so my name's Audrey. I'm theHive dietitian here in Springfield. I'm
mainly over the West Battlefield store Hive, but I am over all of them
in the Springfield area. In caseanyone shops at Sunshine or osage beach and
wants to see me. I'm stillover those two. And as a dietitian
(01:07):
who works in a grocery store,like what is your prime Like, what
do you do there? That's areally good question. So a lot of
people kind of when they see mein store, they're like, I didn't
even know we had a dietitian.What do you even do? And I
know some of the things that Ido are I do individual one on one
consolets with people maybe they just gotdiagnosed with a new allergy, or maybe
(01:32):
they're having some GI upset, ormaybe they're just looking for some weight management
or trying to up their health.I do stuff like that. I take
them through the grocery store, soI give my recommendations on products. Maybe
with a new allergy, you're lookingfor new foods that you are kind of
switching around, So I do thatas well. And then I also have
(01:53):
a whole bunch of programs too thatwe can kind of work together to meet
health goals and meet kind of inthe middle. And how does somebody get
set up with you? I meanbesides just being like, hey, what
do you do? You know,like, how does somebody get in touch.
How does somebody use your services?So people can either come in store
and meet with me. If I'mthere, I'm more than happy to meet,
(02:15):
or kind of set up a meetingtime as well. Otherwise, they
can find me on a HIVES website. You just type in HIV dot com
slash health and then it will pullup the dietitians page. Then you can
search by zip code, you cansearch by state, or you can search
by town, and then you shouldbe able to find me that way too.
(02:35):
Okay, So health is the perfectsegue into why I wanted to spend
quite a bit of time in radioterms with you today and on our podcast
I Heeart the Ozarks is because Ihave personally, and I don't think I'm
alone in this. Found myself thissummer if there was a healthy eating wagon,
(02:59):
like I'm not even a part ofthe wagon train anymore under you know,
like I have, just it's goneoff the deep end. And I
know for me personally, a lotof that started with the pandemic um where
I was just like, well,you know, I'm going to do things
that feel good temporarily eat things thatI and I don't probably have the healthiest
(03:19):
of relationships with food. But Iwanted to get into some you know,
summer full swing. What can wedo to make sure that we're at least
making an effort to eat healthy?And then I had a bunch of questions
that I wanted to just kind ofpepper you with that. I've always wanted
to ask a dietitian and have neverI've never scheduled an appointment with you.
(03:39):
This is like me doing it theroundabout way. You go? Are you
game for it? All for it? Audrey Williams, who is the dietitian
at High Vy here in Springfield,joining us on Higheart the ozarch. So
let's start just with the summer andeating better. Uh, do you have
(04:00):
anything you could just kind of packageup and give to us as like a
here's something maybe to look out forwhile you're doing some summer partying or summer
activities, get a little bit healthieror eat a little bit better. I
sure do so. I know alot of the times during summer it can
be a little bit difficult to kindof watch what we're eating, or maybe
we're spending a lot of time outsideand we're not kind of realizing what we're
(04:23):
eating. We just want something quick, so some little package that I have
for you and the listeners too,is just kind of watching what you're buying
at the store. So even mealprepping ahead of time or figuring out a
grocery list ahead of time to gointo the store then to pick up only
those items can make a really bigdifference. That way, you're only getting
(04:46):
what you're planning out instead of gettingthe extra maybe snacks or treats. Those
snacks and treats definitely have their spotin our diet, but just watching it
a little bit more and make abig difference. Kind of out of sight,
out of mind, or if youdon't buy it, you're not tempted
to grab it. I love thatyou work for a grocery store, by
(05:08):
the way, and are just likecompletely anti what grocery stores are there for,
right, Like they don't put stuffon the aisles to be like nope,
I'm sticking to my list, youknow. But it's kind of a
nice dichotomy there that you guys.I know. Kind of my philosophy too,
is all foods fit. So ifsomeone comes to me and they say
(05:29):
that they want to eat healthier,but they really like, say soda,
I'm willing to work with that wherewe'll still keep soda in the diet.
You know, you can still haveit. Maybe we're just going to watch
portion control or how often we're havingit instead of just completely cutting it out.
Or maybe we'll add something extra somaybe we'll have a soda, but
then we'll have an extra glass ofwater throughout the day. If I go
(05:51):
to a cookout or have a cookouthere and it's never and no one's having
a kale cookout, you know,like it's it's just stuff, And I'm
just curious as to like, inthat situation, does eating at a cookout
mean I've got to cut back atother things and other meals during the week
(06:11):
or how am I measuring that?I guess, Yeah, that's a really
good question. So grillouts, Ithink are one of the best things about
summer, both about food and thenalso just getting together with friends and family.
Usually at cookouts there's some pretty goodoptions. So usually there's some meats
that are grilling. You can evengrill some veggies or some fruits. So
I know one of my favorite foodsis doing grilled peaches on the actual grill
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top and you get those char marksand then you compare it with like a
salad or even as a side withyour meat. Grilling like corn or potatoes
or any other kind of veggie isa great way to kind of change up
your vegetable while still being able tohave fun at the grill out and then
being able to socialize with everyone too. Does corn have nutritional value? I've
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always heard that it does. Itdoes, so every food has nutritional value.
It means something to us. Hornsometimes gets a bad rep because it
does have a little bit more carbohydratein it, so it has a little
bit more sugars in the actual vegetableitself, but it's got some other really
great things in it, like fiber. It's got a good source of I
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want to say it's got some vitaminsand minerals in there too, I just
can't think of them off the topof my head. But they still have
some really great nutritional value. Soyou don't have to feel bad about eating
the corn or any food to beexactly, so you say not any food,
but again you go to a cookoutlike ribs, like I know for
a very specific example, like Ilove trying other people's ribs because mine are
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always better, and I love lordingover the pig game. No, I'm
kidding, but I do make somegood rip But like when I eat those
ribs, I mean, come on, like that can't possibly be a good
thing to put in my body,right, So like what I do too,
I guess balance that out. Sogoing off of the ribs, you
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know, I always like to finda positive in something. So with the
ribs, you're getting a great sourceof meat, which is our protein,
and then that's going to give ussome iron. It's going to give us
some zinc, and then it's goingto give us some vitamins in there too.
I would say kind of if you'retrying everyone's ribs, depending on how
many there are, maybe even justwatching portion control, so maybe instead of
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having like a half rack of ribsof everyone's, or maybe like two or
three ribs of everyone's, maybe cutit back to like one rib of everyone's.
Then you can kind of see howyou feel, and then if you're
still hungry, you could always addstuff to it, like those veggies.
Like if someone does kebabs, maybethey're doing kebabs with like onions and peppers.
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That's a great way to get veggiesin. Or maybe there's like a
side salad at the grill out,you can always have that too. Andrew
Williams is a dietitian from High vand we're just gonna start peppering her with
questions about food that maybe I've alwayswanted to ask. Maybe there's some stuff
in here that you've always wanted toask. We're going to get to my
stuff first, though, to makesure we have time for it, because
(09:07):
this is a very selfish shows it'sorigin, I think, at least today.
I'm a fast eater, always havebeen, so we go to like,
well, you keep using the cookout example. I have a hard
time, like I'll put stuff onmy plate and then I'll blaze right through
it because again, it all tastesso good. But also I've just always
been a fast eater. What wouldyou give as far as a tip for
(09:31):
somebody like me who's just shoved itin real quick. That's a problem that
a lot of people have or somethingthat they struggle with. And one of
the recommendations or tips that I haveis when you kind of sit down to
eat, Maybe I have a coupleof tips actually, maybe just getting a
smaller plate so that you can fillthat plate up and it looks like a
lot of food, but it's notas much as say you're filling up a
(09:54):
bigger plate. Our eyes kind ofdeceive us a little bit to where we
think we're getting a lot more foodthan we are if we use a smaller
plate when you're sitting down to evenjust eating, chewing your food a little
bit longer can make a really bigdifference. Our stomach to brain takes about
twenty minutes for them to connect witheach other. So it's going to take
(10:16):
about twenty minutes for your stomach totell your brain that you're full. So
I say kind of chew more andslower, and I also say put your
fork or spoon down in between bites. That's just going to add an extra
step to help you slow down asmuch as possible. I love it.
These are all like such practical things, man. This is try I try
(10:37):
to make it as practical as possiblebecause you know, changing your diet is
not the easiest for a lot ofpeople, and so just making small changes
can really make win the race.All Right, I'm gonna go with another
easy question, and I'm going tohit you with a little harder one.
Okay, So the warm up timeis almost over. Yea. So the
next question is I find our familyout a little bit more during the summertime
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because we're on the go, we'redoing stuff eating out. I always feel
bad ordering something healthy when I eatout because it's like, well, I
could get that at home. Notthat I necessarily do, but it's like,
you know, why would I geta salad at this restaurant when I
can get this their specialty dish.You know, we're all the way here
eating out. I mean, whatkind of problems is that pose and what
(11:22):
are some solutions to them? Yeah, so with eating out, I feel
that the plates and just dinnerware atrestaurants are a little bit bigger. So
it might look like, you know, it might be that perception of you
think you're not getting as much food, when in reality you're getting a lot.
So even just taking some of thosetips of slowing down a little bit
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and maybe saving half of your portionof whatever you get, whether it's the
special or you know you're getting somethingspecial for the occasion, even just having
half and then taking the other halfhome with you can kind of do a
double whammy where you're not overfilling oroverstuffing your stomach, and then you have
leftovers for the next day too.I know a lot of restaurants too,
will do like a side, orthey'll do like a smaller portion and then
(12:07):
have like a side salad or something. That way, you're getting what you
want, but then you're getting alittle bit of that more healthy food in
there as well. Awesome, awesome. This is Audrey Williams. She's a
dietitian from High v so a littlebit more difficult of a question on this
one. And I don't know ifmaybe this is even a question for a
(12:28):
dietitian, maybe this is a psychologistquestion. When I get stressed, and
I know it isn't just me,but I tend to reach for the greasiest,
the most familiar, and a lotof times, in my case,
the most adolescence of food in thatfood that I remember picking out two as
(12:48):
a kid, and then I'm goingfor it. So like snacks or even
like pizza treats, you know,stuff like that that seems to make me
feel better, And I know itain't good for me. And I know
that me personally, who's approaching fortycan't sustain this. In fact, I've
already had some issues with weight managementover the last ten years or so.
(13:11):
So what do you do when everythingin your body wants to go back and
do what you've done before, whichis, well, I'm a little stressed
right now, or I don't havea ton of time right now, and
I just got to get something inme. But you know, it sounds
awesome, pizza rolls, you know, like something dumb like that, but
it's true. I'm trying to beas forthright as possible here. I'll reach
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for the pizza rolls. Hot pockets. My kids love them, and I'm
like, well, if you're goingto have two, I'll have two myself.
What do you do in that circumstance. Yeah, that's something that I
know, even me personally, Istruggle with kind of relating to you and
the viewers. My comfort food isramen. That's just something I grew up
with and something that I really wantwhen I'm stressed out. One tip that
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I have is allow yourself to havethat food once in a while. If
we kind of push that off,that craving is going to get bigger and
bigger and bigger for that comfort food, and then it's going to hit a
point where we just really binge it. So I always say, kind of
give into that craving a little bit, but you know, you might want
to pair it with something or maybewe'll watch kind of portion control. So
(14:18):
with the pizza roll example, sayyou want like the whole bag instead of
the whole bag like you said,maybe just have too, or maybe just
have a handful and just grab outthat amount, you know, warm it
up or just have that amount withyou and then that way you're not tempted
to grab even more, I knowwith that, even a pairing something on
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the side with it. So maybeyou have as like a dessert like a
Greek yogurt with granola and berries.That way you can still have the good
stuff and the comforting food that kindof gives off that dopamine and that good
feeling, but then you're also gettingsomething else with it too that kind of
balances it out a little bit.Is that what it does like for me,
(15:00):
Like if I pizza rolls, isthat what I'm getting is dopamine hit
from that food, not just youknow, nourishment, but also something else.
Yeah, so you get hit.Look like that nostalgia I feel like
where it's foods that you grew upwith um. It makes you feel a
certain way. Maybe it makes youthink of certain memories too, And yeah,
that that dopamine when you when youeat those foods, it just makes
(15:20):
you feel good. And that's whypeople keep reaching back for those foods,
is because it makes them feel good. Maybe not nutritionally wise, but mentally.
Yeah. I know with the hotseason, like we've got now a
lot of people who maybe didn't oraren't at a place weight wise, body
(15:41):
image wise where they feel comfortable,are now trying to cram months and months
worth of work into a short time. And so that means I've seen a
lot of people getting onto, youknow, different types of diets. So
I have a couple I wanted justto run by you. I think the
biggest and most fatty right now,it's still the Keto diet, right,
(16:02):
I mean you're a dietitian. IsKeto okay? Like? Is it good?
Is it bad? Like I've nevertried it, so I don't know.
Yeah, that's a good question.So with keto, kind of a
background of Keto is you're increasing yourfat intake while decreasing your carb intake.
If I will say that the majorityof people that do Keto usually aren't doing
(16:29):
keto to the extreme amount, Sousually people are just mainly cutting back on
their carbs and maybe upping their proteinand fat a little bit, which in
my professional opinion is fine. Nowwith keto in its full full fledged self,
I guess where you're really upping thefat. You know, you're eating
eighty percent eighty five percent of fatin a day. That can have some
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complications with people that maybe have heartdisease, or maybe they have other kind
of familial like genetics that it couldaffect. I'm always one to work with
people that want to stay on adiet maybe it works for them. I'd
be more than willing to kind oftake a look at it and see how
(17:14):
I can kind of up it alittle bit more so that a little bit
more nutrition is in there. Butit's kind of a tricky question because it's
kind of a yes and a nodepending on how people are doing the diet
too. If they're doing it slowover time, that's one that I would
recommend and prefer more than something that'sdone very quickly, because usually people come
off that diet because it's unrealistic andit's hard, and then unfortunately, usually
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the weight comes back on. Haveyou run into examples before? Probably a
people doing extreme calorie counts to whereit's it's below I think I saw a
friend of mine was doing like twelvehundred calories a day as a thirty five
year old woman. Doesn't seem safe, uh, you know. But but
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people that say, well, ifit's see, if you limit the amount
of calories that come in, you'reobviously going to lose weight, and the
math checks out. I mean,I'm no good at that, but even
I can say like, oh,yeah, you have to um, but
what about like that kind of extremecalorie cutting is that? I mean long
term? Okay? Short term okay? So I kind of my professional recommendation,
if you're going to calorie count andkind of cut back on those calories,
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the absolute bare minimum that I woulddo would be twelve hundred. And
that's not even one that I kindof recommend. I would more recommend the
fifteen hundred to eighteen hundred kind ofdepending on who it is. Everyone's different
like internally and externally and kind ofhow things I guess play out. So
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that's when I would do like individualcalculations for people. But the twelve hundred,
it would would cause the weight tocome off really quick, and it's
it's not sustainable. Um. Youknow when you're when you're out with friends,
stay at like a restaurant, andyou want to eat something, but
it's gonna push you over your twelvehundred calorie limit. You know, people
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then get can get really controlling aboutit and not enjoy themselves and not enjoy
life. And so kind of findingthat balance between um, I guess weight
management or health goals and um,dieting or figuring out what to eat kind
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of has to play like a balance. Let's talk about booze for a minute.
I am. I mean I doenjoy a drink or six, especially
on the weekends, get into pool, friends come over, and before you
know it, it's ten pm andI've had a considerable amount because I don't
have to drive. It's my house. I'm not gonna pretend I told I
told my wife. I was like, I'm gonna talk to the dietician tomorrow
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and she's like oh, and Iwas like yeah, but I'm actually gonna
like talk talk to her. SoI'm not gonna pretend to be anything other
than me. That's what I loveto see. So um, so I
do. I'm a I'm a hardalcohol guy mostly because I'm big and drinking
a lot of beer just never reallyfit if I can do this much hard
alcohol versus loose much beer. ButI've won't you recently realized like, oh,
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that probably has a considerable amount ofcalories in it? Does that?
I mean that's true? Right?Yes? Yeah, So depending on what
kind of liquor or beer that you'rechoosing, it's going to have a little
bit of different amounts of calories init. But the calculation that is taken
for alcohol is alcohol. Alcohol hasseven calories per gram, So depending on
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how much you're having could kind ofdiffer on how much you're how many calories
you're taking in. For example,usually about one ounce of like hard liquor
usually has I want to say itkind of depends on the liquor, sure,
but it's usually between like thirty fiveand seventy calories per that one little
one ounce shot. And then there'ssome beers that are like the more light
(20:57):
beers that are around one hundred calories. Those would be ones that I would
kind of stick to if you're drinkinga lot of it, kind of those
light peers because it can add upreally fast. Okay, awesome, Let
let me let me hold on herereal quick, because I had a couple
more things that I personally wanted toask you, and I want to make
(21:19):
sure that we've got time for it. So we got about eight or so
minutes left here. So you mentioned, you know, you do kind of
individualized setup stuff. One thing thatI think has become more popular in the
last couple of years is sending offyour self your DNA to be analyzed.
(21:40):
My wife and I literally it's sittingI have to go upstairs in a second
and put it in the mail becauseas part of her health insurance thing.
It was like it was an incentiveand we both got it and so we
swab the cheek. We're sending offour DNA. How helpful can that be?
I mean, is it is it? Like? Is it is it
dumb? Like? Are we doingthis? We're just given someone our DNA
and we're not going to get usefulinformation back? Or is that something that
(22:03):
you would recommend? I know,because it was it kind of like a
twenty three in me situation, whichsport of Yeah, I think it was
through a different company than that,but it was a we're going to send
you back, like you know,some information based on your DNA about maybe
your metabolism. I don't know.She said it real quick, and she
always wants to have these conversations atlike ten pm and homously. You know,
(22:25):
so, but it's like that,I know, I'll answer this in
two parts. So if it's moreof like a twenty three in me situation
where it's going to kind of tellyou your background, maybe your race,
maybe your ethnicity, it can providea little bit of insight. There are
some groups of individuals kind of whereyou came from that might be a higher
(22:47):
risk of different things like diabetes orheart disease, and that would kind of
give insight a little bit. Nutritionally, in that sense, there is something
called nutrigenomics where it takes your DNAbasically and checks to see it kind of
what you're sensitive to, what foodsyou should be having, what foods you
(23:08):
should limit, what foods maybe youshould avoid completely based on your metabolism.
And it's a very long paper andit's very complicated. Is that because I
think that's what it is? Isthat nonsense or is that just I mean,
is that actual real information? Iwant to say, if it's done
by a doctor's office, it's prettylegit. Now if it's a company that's
(23:32):
kind of testing for allergies kind ofa third party, it might be a
little bit more quack. I guessI would always kind of recommend going to
maybe a physician instead to get oneof these done. They can be expensive,
that's the only thing. But itgives you a very detailed explanation of
almost every food group and everything thatyou could ever imagine relating to food to
(23:56):
kind of individualize, and you don'thave to trial and error different diets.
You just know right then and there. So last like question I've got for
you here is about the breakdown betweenexercise and eating. I've always heard that
if you wanted to lose weight,it was eighty percent and twenty percent exercise,
(24:18):
and people seem to focus in maybemore on the exercise of the actual
diet part of that. In yourestimation as a professional dietitian, what is
that ratio? I know I alwaysgrew up hearing that too, where it
was like eighteen to ninety percent nutritionin like ten to twenty percent exercise.
Kind of from what I've seen professionallyand then what I've seen from like the
(24:41):
customers that come to see me,they might be working out very heavily,
but they're not seeing any difference becausethey haven't changed their eating pattern. I
can think off of the top ofmy head five individuals that have come to
me because of that. We changethe diet, even slight changes of just
increasing vegetable or maybe just slightly decreasinglike soda intake, and they find a
(25:03):
really big difference because they're cutting downon their calories from more processed foods,
and they're increasing their calories from moreof the whole foods like veggies, whole
grains, meat, through that kindof thing. So last now question,
I'm gonna give you one more here. You mentioned soda, diet, soda
(25:23):
even preventing white loss or healthiness.That's a good question. So the ones
that I've seen have been usually regularsoda. If they want to continue to
drink soda, I always kind ofrecommend trying maybe a diet or a zero.
I know at High v we havea soda brand called Zeba where it's
(25:45):
sweetened naturally with stevia. Stevia comesfrom a leaf and so it's a natural
sweetener. But it doesn't have anycalories or sugar in it. They are
What they do is they basically takereally loved flavors like Doctor Pepper out and
do and they make it a kindof healthier option. Okay, they're pretty
good. I've tried them and Ireally like them. The creamy root beer
(26:07):
is my favorite, and it's areally great option for people that still want
to maybe drink something but without allof the extra calories or sugar. So
Laudrey Williams is the dietitian over athigh V and I know we touched on
this at the top of the show, but we've covered a lot of stuff
since then. I want to makesure folks know where to get you and
what you do and high V.So just give me the give me the
(26:30):
elevator pitch for what you guys do, because I mean, I've very much
enjoyed this conversation and yeah, itwas a great meeting with you and everything.
Kind of with me being at highV, we can do one on
one consults. We can work towardshealth goals together. We can go through
the grocery store and figure out ameal plan together, or figure out foods
that you can have. We canstart different kinds of programs together. You
(26:55):
can always meet me and see meat the seventeen twenty West Battlefield Road HIV
or you can contact me through HIVdot com, slash health search my name
or search your zip code or cityand you should be able to find me
that way and you can give mea call or an email. That is
awesome stuff, Audrey, Thank youso much for doing this. Thank you.
(27:15):
If I get that super duper longpaperback from this weird you know,
sending off my DNA people, Ijust bring that to you and be like,
help please, yes exactly. Iknow a lot of people do that
with allergies too, as they geta really long thing and they want to
kind of decipher it, and let'sdecipher it together. I love it.
I love everything about this conversation.This may be out of the I don't
(27:37):
know, seven thousand editions of thisshow that we've done. This may be
the one where it was like areal back and forth for me personally.
And here's hoping that it wasn't justfor me personally, but oh no,
it's for everyone. And if anyonewants to see me kind of talk things
through, even or just needs alittle will kind of boost. Feel free
(28:00):
to visit me too. Awesome,My thanks once again. Audrey Williams is
the dietitian at high V and that'swhere you can find her just about every
day of the week. She livesthere. So for myself, Clint gurly,
thank you by the way for beinghere and listening. You can catch
this show. If you caught itmaybe halfway and want to hear the rest
of it, you can go onour iHeartRadio app and to search iHeart the
(28:22):
Ozarks under podcasts. You'll find thisepisode as well as a ton of back
episodes there. And yeah, weappreciate you being here. Go out and
have a great rest of your day.
Well, hello, my name isClint Gurley, and this is a show
(00:02):
called iHeart the Ozarks. It's ahalf hour long show that airs across all
five of our iHeart Radio stations herein Springfield on a weekly basis and covers
a variety of topics. And thisis an exciting one for me personally today,
so I hope you get as excitedabout it as I am. Most
of the time the show does kindof drill down into nonprofits what they're doing
(00:23):
in our community. Really just tryingto find people, communities or organizations that
are doing a ton of good andsometimes we get into one issue specifically,
and I feel like that's maybe morethe territory we are heading towards today.
So pretty good, little sixty secondpreamble there, just wasting time and I'm
sorry for that, but go aheadand introduce yourself, Audrey, and I'll
(00:46):
kind of set the stage share ofwhat we're about to talk about. Yeah,
so my name's Audrey. I'm theHive dietitian here in Springfield. I'm
mainly over the West Battlefield store Hive, but I am over all of them
in the Springfield area. In caseanyone shops at Sunshine or osage beach and
wants to see me. I'm stillover those two. And as a dietitian
(01:07):
who works in a grocery store,like what is your prime Like, what
do you do there? That's areally good question. So a lot of
people kind of when they see mein store, they're like, I didn't
even know we had a dietitian.What do you even do? And I
know some of the things that Ido are I do individual one on one
consolets with people maybe they just gotdiagnosed with a new allergy, or maybe
(01:32):
they're having some GI upset, ormaybe they're just looking for some weight management
or trying to up their health.I do stuff like that. I take
them through the grocery store, soI give my recommendations on products. Maybe
with a new allergy, you're lookingfor new foods that you are kind of
switching around, So I do thatas well. And then I also have
(01:53):
a whole bunch of programs too thatwe can kind of work together to meet
health goals and meet kind of inthe middle. And how does somebody get
set up with you? I meanbesides just being like, hey, what
do you do? You know,like, how does somebody get in touch.
How does somebody use your services?So people can either come in store
and meet with me. If I'mthere, I'm more than happy to meet,
(02:15):
or kind of set up a meetingtime as well. Otherwise, they
can find me on a HIVES website. You just type in HIV dot com
slash health and then it will pullup the dietitians page. Then you can
search by zip code, you cansearch by state, or you can search
by town, and then you shouldbe able to find me that way too.
(02:35):
Okay, So health is the perfectsegue into why I wanted to spend
quite a bit of time in radioterms with you today and on our podcast
I Heeart the Ozarks is because Ihave personally, and I don't think I'm
alone in this. Found myself thissummer if there was a healthy eating wagon,
(02:59):
like I'm not even a part ofthe wagon train anymore under you know,
like I have, just it's goneoff the deep end. And I
know for me personally, a lotof that started with the pandemic um where
I was just like, well,you know, I'm going to do things
that feel good temporarily eat things thatI and I don't probably have the healthiest
(03:19):
of relationships with food. But Iwanted to get into some you know,
summer full swing. What can wedo to make sure that we're at least
making an effort to eat healthy?And then I had a bunch of questions
that I wanted to just kind ofpepper you with that. I've always wanted
to ask a dietitian and have neverI've never scheduled an appointment with you.
(03:39):
This is like me doing it theroundabout way. You go? Are you
game for it? All for it? Audrey Williams, who is the dietitian
at High Vy here in Springfield,joining us on Higheart the ozarch. So
let's start just with the summer andeating better. Uh, do you have
(04:00):
anything you could just kind of packageup and give to us as like a
here's something maybe to look out forwhile you're doing some summer partying or summer
activities, get a little bit healthieror eat a little bit better. I
sure do so. I know alot of the times during summer it can
be a little bit difficult to kindof watch what we're eating, or maybe
we're spending a lot of time outsideand we're not kind of realizing what we're
(04:23):
eating. We just want something quick, so some little package that I have
for you and the listeners too,is just kind of watching what you're buying
at the store. So even mealprepping ahead of time or figuring out a
grocery list ahead of time to gointo the store then to pick up only
those items can make a really bigdifference. That way, you're only getting
(04:46):
what you're planning out instead of gettingthe extra maybe snacks or treats. Those
snacks and treats definitely have their spotin our diet, but just watching it
a little bit more and make abig difference. Kind of out of sight,
out of mind, or if youdon't buy it, you're not tempted
to grab it. I love thatyou work for a grocery store, by
(05:08):
the way, and are just likecompletely anti what grocery stores are there for,
right, Like they don't put stuffon the aisles to be like nope,
I'm sticking to my list, youknow. But it's kind of a
nice dichotomy there that you guys.I know. Kind of my philosophy too,
is all foods fit. So ifsomeone comes to me and they say
(05:29):
that they want to eat healthier,but they really like, say soda,
I'm willing to work with that wherewe'll still keep soda in the diet.
You know, you can still haveit. Maybe we're just going to watch
portion control or how often we're havingit instead of just completely cutting it out.
Or maybe we'll add something extra somaybe we'll have a soda, but
then we'll have an extra glass ofwater throughout the day. If I go
(05:51):
to a cookout or have a cookouthere and it's never and no one's having
a kale cookout, you know,like it's it's just stuff, And I'm
just curious as to like, inthat situation, does eating at a cookout
mean I've got to cut back atother things and other meals during the week
(06:11):
or how am I measuring that?I guess, Yeah, that's a really
good question. So grillouts, Ithink are one of the best things about
summer, both about food and thenalso just getting together with friends and family.
Usually at cookouts there's some pretty goodoptions. So usually there's some meats
that are grilling. You can evengrill some veggies or some fruits. So
I know one of my favorite foodsis doing grilled peaches on the actual grill
(06:36):
top and you get those char marksand then you compare it with like a
salad or even as a side withyour meat. Grilling like corn or potatoes
or any other kind of veggie isa great way to kind of change up
your vegetable while still being able tohave fun at the grill out and then
being able to socialize with everyone too. Does corn have nutritional value? I've
(06:57):
always heard that it does. Itdoes, so every food has nutritional value.
It means something to us. Hornsometimes gets a bad rep because it
does have a little bit more carbohydratein it, so it has a little
bit more sugars in the actual vegetableitself, but it's got some other really
great things in it, like fiber. It's got a good source of I
(07:20):
want to say it's got some vitaminsand minerals in there too, I just
can't think of them off the topof my head. But they still have
some really great nutritional value. Soyou don't have to feel bad about eating
the corn or any food to beexactly, so you say not any food,
but again you go to a cookoutlike ribs, like I know for
a very specific example, like Ilove trying other people's ribs because mine are
(07:44):
always better, and I love lordingover the pig game. No, I'm
kidding, but I do make somegood rip But like when I eat those
ribs, I mean, come on, like that can't possibly be a good
thing to put in my body,right, So like what I do too,
I guess balance that out. Sogoing off of the ribs, you
(08:05):
know, I always like to finda positive in something. So with the
ribs, you're getting a great sourceof meat, which is our protein,
and then that's going to give ussome iron. It's going to give us
some zinc, and then it's goingto give us some vitamins in there too.
I would say kind of if you'retrying everyone's ribs, depending on how
many there are, maybe even justwatching portion control, so maybe instead of
(08:26):
having like a half rack of ribsof everyone's, or maybe like two or
three ribs of everyone's, maybe cutit back to like one rib of everyone's.
Then you can kind of see howyou feel, and then if you're
still hungry, you could always addstuff to it, like those veggies.
Like if someone does kebabs, maybethey're doing kebabs with like onions and peppers.
(08:46):
That's a great way to get veggiesin. Or maybe there's like a
side salad at the grill out,you can always have that too. Andrew
Williams is a dietitian from High vand we're just gonna start peppering her with
questions about food that maybe I've alwayswanted to ask. Maybe there's some stuff
in here that you've always wanted toask. We're going to get to my
stuff first, though, to makesure we have time for it, because
(09:07):
this is a very selfish shows it'sorigin, I think, at least today.
I'm a fast eater, always havebeen, so we go to like,
well, you keep using the cookout example. I have a hard
time, like I'll put stuff onmy plate and then I'll blaze right through
it because again, it all tastesso good. But also I've just always
been a fast eater. What wouldyou give as far as a tip for
(09:31):
somebody like me who's just shoved itin real quick. That's a problem that
a lot of people have or somethingthat they struggle with. And one of
the recommendations or tips that I haveis when you kind of sit down to
eat, Maybe I have a coupleof tips actually, maybe just getting a
smaller plate so that you can fillthat plate up and it looks like a
lot of food, but it's notas much as say you're filling up a
(09:54):
bigger plate. Our eyes kind ofdeceive us a little bit to where we
think we're getting a lot more foodthan we are if we use a smaller
plate when you're sitting down to evenjust eating, chewing your food a little
bit longer can make a really bigdifference. Our stomach to brain takes about
twenty minutes for them to connect witheach other. So it's going to take
(10:16):
about twenty minutes for your stomach totell your brain that you're full. So
I say kind of chew more andslower, and I also say put your
fork or spoon down in between bites. That's just going to add an extra
step to help you slow down asmuch as possible. I love it.
These are all like such practical things, man. This is try I try
(10:37):
to make it as practical as possiblebecause you know, changing your diet is
not the easiest for a lot ofpeople, and so just making small changes
can really make win the race.All Right, I'm gonna go with another
easy question, and I'm going tohit you with a little harder one.
Okay, So the warm up timeis almost over. Yea. So the
next question is I find our familyout a little bit more during the summertime
(11:01):
because we're on the go, we'redoing stuff eating out. I always feel
bad ordering something healthy when I eatout because it's like, well, I
could get that at home. Notthat I necessarily do, but it's like,
you know, why would I geta salad at this restaurant when I
can get this their specialty dish.You know, we're all the way here
eating out. I mean, whatkind of problems is that pose and what
(11:22):
are some solutions to them? Yeah, so with eating out, I feel
that the plates and just dinnerware atrestaurants are a little bit bigger. So
it might look like, you know, it might be that perception of you
think you're not getting as much food, when in reality you're getting a lot.
So even just taking some of thosetips of slowing down a little bit
(11:43):
and maybe saving half of your portionof whatever you get, whether it's the
special or you know you're getting somethingspecial for the occasion, even just having
half and then taking the other halfhome with you can kind of do a
double whammy where you're not overfilling oroverstuffing your stomach, and then you have
leftovers for the next day too.I know a lot of restaurants too,
will do like a side, orthey'll do like a smaller portion and then
(12:07):
have like a side salad or something. That way, you're getting what you
want, but then you're getting alittle bit of that more healthy food in
there as well. Awesome, awesome. This is Audrey Williams. She's a
dietitian from High v so a littlebit more difficult of a question on this
one. And I don't know ifmaybe this is even a question for a
(12:28):
dietitian, maybe this is a psychologistquestion. When I get stressed, and
I know it isn't just me,but I tend to reach for the greasiest,
the most familiar, and a lotof times, in my case,
the most adolescence of food in thatfood that I remember picking out two as
(12:48):
a kid, and then I'm goingfor it. So like snacks or even
like pizza treats, you know,stuff like that that seems to make me
feel better, And I know itain't good for me. And I know
that me personally, who's approaching fortycan't sustain this. In fact, I've
already had some issues with weight managementover the last ten years or so.
(13:11):
So what do you do when everythingin your body wants to go back and
do what you've done before, whichis, well, I'm a little stressed
right now, or I don't havea ton of time right now, and
I just got to get something inme. But you know, it sounds
awesome, pizza rolls, you know, like something dumb like that, but
it's true. I'm trying to beas forthright as possible here. I'll reach
(13:33):
for the pizza rolls. Hot pockets. My kids love them, and I'm
like, well, if you're goingto have two, I'll have two myself.
What do you do in that circumstance. Yeah, that's something that I
know, even me personally, Istruggle with kind of relating to you and
the viewers. My comfort food isramen. That's just something I grew up
with and something that I really wantwhen I'm stressed out. One tip that
(13:56):
I have is allow yourself to havethat food once in a while. If
we kind of push that off,that craving is going to get bigger and
bigger and bigger for that comfort food, and then it's going to hit a
point where we just really binge it. So I always say, kind of
give into that craving a little bit, but you know, you might want
to pair it with something or maybewe'll watch kind of portion control. So
(14:18):
with the pizza roll example, sayyou want like the whole bag instead of
the whole bag like you said,maybe just have too, or maybe just
have a handful and just grab outthat amount, you know, warm it
up or just have that amount withyou and then that way you're not tempted
to grab even more, I knowwith that, even a pairing something on
(14:39):
the side with it. So maybeyou have as like a dessert like a
Greek yogurt with granola and berries.That way you can still have the good
stuff and the comforting food that kindof gives off that dopamine and that good
feeling, but then you're also gettingsomething else with it too that kind of
balances it out a little bit.Is that what it does like for me,
(15:00):
Like if I pizza rolls, isthat what I'm getting is dopamine hit
from that food, not just youknow, nourishment, but also something else.
Yeah, so you get hit.Look like that nostalgia I feel like
where it's foods that you grew upwith um. It makes you feel a
certain way. Maybe it makes youthink of certain memories too, And yeah,
that that dopamine when you when youeat those foods, it just makes
(15:20):
you feel good. And that's whypeople keep reaching back for those foods,
is because it makes them feel good. Maybe not nutritionally wise, but mentally.
Yeah. I know with the hotseason, like we've got now a
lot of people who maybe didn't oraren't at a place weight wise, body
(15:41):
image wise where they feel comfortable,are now trying to cram months and months
worth of work into a short time. And so that means I've seen a
lot of people getting onto, youknow, different types of diets. So
I have a couple I wanted justto run by you. I think the
biggest and most fatty right now,it's still the Keto diet, right,
(16:02):
I mean you're a dietitian. IsKeto okay? Like? Is it good?
Is it bad? Like I've nevertried it, so I don't know.
Yeah, that's a good question.So with keto, kind of a
background of Keto is you're increasing yourfat intake while decreasing your carb intake.
If I will say that the majorityof people that do Keto usually aren't doing
(16:29):
keto to the extreme amount, Sousually people are just mainly cutting back on
their carbs and maybe upping their proteinand fat a little bit, which in
my professional opinion is fine. Nowwith keto in its full full fledged self,
I guess where you're really upping thefat. You know, you're eating
eighty percent eighty five percent of fatin a day. That can have some
(16:53):
complications with people that maybe have heartdisease, or maybe they have other kind
of familial like genetics that it couldaffect. I'm always one to work with
people that want to stay on adiet maybe it works for them. I'd
be more than willing to kind oftake a look at it and see how
(17:14):
I can kind of up it alittle bit more so that a little bit
more nutrition is in there. Butit's kind of a tricky question because it's
kind of a yes and a nodepending on how people are doing the diet
too. If they're doing it slowover time, that's one that I would
recommend and prefer more than something that'sdone very quickly, because usually people come
off that diet because it's unrealistic andit's hard, and then unfortunately, usually
(17:41):
the weight comes back on. Haveyou run into examples before? Probably a
people doing extreme calorie counts to whereit's it's below I think I saw a
friend of mine was doing like twelvehundred calories a day as a thirty five
year old woman. Doesn't seem safe, uh, you know. But but
(18:03):
people that say, well, ifit's see, if you limit the amount
of calories that come in, you'reobviously going to lose weight, and the
math checks out. I mean,I'm no good at that, but even
I can say like, oh,yeah, you have to um, but
what about like that kind of extremecalorie cutting is that? I mean long
term? Okay? Short term okay? So I kind of my professional recommendation,
if you're going to calorie count andkind of cut back on those calories,
(18:26):
the absolute bare minimum that I woulddo would be twelve hundred. And
that's not even one that I kindof recommend. I would more recommend the
fifteen hundred to eighteen hundred kind ofdepending on who it is. Everyone's different
like internally and externally and kind ofhow things I guess play out. So
(18:47):
that's when I would do like individualcalculations for people. But the twelve hundred,
it would would cause the weight tocome off really quick, and it's
it's not sustainable. Um. Youknow when you're when you're out with friends,
stay at like a restaurant, andyou want to eat something, but
it's gonna push you over your twelvehundred calorie limit. You know, people
(19:08):
then get can get really controlling aboutit and not enjoy themselves and not enjoy
life. And so kind of findingthat balance between um, I guess weight
management or health goals and um,dieting or figuring out what to eat kind
(19:29):
of has to play like a balance. Let's talk about booze for a minute.
I am. I mean I doenjoy a drink or six, especially
on the weekends, get into pool, friends come over, and before you
know it, it's ten pm andI've had a considerable amount because I don't
have to drive. It's my house. I'm not gonna pretend I told I
told my wife. I was like, I'm gonna talk to the dietician tomorrow
(19:51):
and she's like oh, and Iwas like yeah, but I'm actually gonna
like talk talk to her. SoI'm not gonna pretend to be anything other
than me. That's what I loveto see. So um, so I
do. I'm a I'm a hardalcohol guy mostly because I'm big and drinking
a lot of beer just never reallyfit if I can do this much hard
alcohol versus loose much beer. ButI've won't you recently realized like, oh,
(20:12):
that probably has a considerable amount ofcalories in it? Does that?
I mean that's true? Right?Yes? Yeah, So depending on what
kind of liquor or beer that you'rechoosing, it's going to have a little
bit of different amounts of calories init. But the calculation that is taken
for alcohol is alcohol. Alcohol hasseven calories per gram, So depending on
(20:33):
how much you're having could kind ofdiffer on how much you're how many calories
you're taking in. For example,usually about one ounce of like hard liquor
usually has I want to say itkind of depends on the liquor, sure,
but it's usually between like thirty fiveand seventy calories per that one little
one ounce shot. And then there'ssome beers that are like the more light
(20:57):
beers that are around one hundred calories. Those would be ones that I would
kind of stick to if you're drinkinga lot of it, kind of those
light peers because it can add upreally fast. Okay, awesome, Let
let me let me hold on herereal quick, because I had a couple
more things that I personally wanted toask you, and I want to make
(21:19):
sure that we've got time for it. So we got about eight or so
minutes left here. So you mentioned, you know, you do kind of
individualized setup stuff. One thing thatI think has become more popular in the
last couple of years is sending offyour self your DNA to be analyzed.
(21:40):
My wife and I literally it's sittingI have to go upstairs in a second
and put it in the mail becauseas part of her health insurance thing.
It was like it was an incentiveand we both got it and so we
swab the cheek. We're sending offour DNA. How helpful can that be?
I mean, is it is it? Like? Is it is it
dumb? Like? Are we doingthis? We're just given someone our DNA
and we're not going to get usefulinformation back? Or is that something that
(22:03):
you would recommend? I know,because it was it kind of like a
twenty three in me situation, whichsport of Yeah, I think it was
through a different company than that,but it was a we're going to send
you back, like you know,some information based on your DNA about maybe
your metabolism. I don't know.She said it real quick, and she
always wants to have these conversations atlike ten pm and homously. You know,
(22:25):
so, but it's like that,I know, I'll answer this in
two parts. So if it's moreof like a twenty three in me situation
where it's going to kind of tellyou your background, maybe your race,
maybe your ethnicity, it can providea little bit of insight. There are
some groups of individuals kind of whereyou came from that might be a higher
(22:47):
risk of different things like diabetes orheart disease, and that would kind of
give insight a little bit. Nutritionally, in that sense, there is something
called nutrigenomics where it takes your DNAbasically and checks to see it kind of
what you're sensitive to, what foodsyou should be having, what foods you
(23:08):
should limit, what foods maybe youshould avoid completely based on your metabolism.
And it's a very long paper andit's very complicated. Is that because I
think that's what it is? Isthat nonsense or is that just I mean,
is that actual real information? Iwant to say, if it's done
by a doctor's office, it's prettylegit. Now if it's a company that's
(23:32):
kind of testing for allergies kind ofa third party, it might be a
little bit more quack. I guessI would always kind of recommend going to
maybe a physician instead to get oneof these done. They can be expensive,
that's the only thing. But itgives you a very detailed explanation of
almost every food group and everything thatyou could ever imagine relating to food to
(23:56):
kind of individualize, and you don'thave to trial and error different diets.
You just know right then and there. So last like question I've got for
you here is about the breakdown betweenexercise and eating. I've always heard that
if you wanted to lose weight,it was eighty percent and twenty percent exercise,
(24:18):
and people seem to focus in maybemore on the exercise of the actual
diet part of that. In yourestimation as a professional dietitian, what is
that ratio? I know I alwaysgrew up hearing that too, where it
was like eighteen to ninety percent nutritionin like ten to twenty percent exercise.
Kind of from what I've seen professionallyand then what I've seen from like the
(24:41):
customers that come to see me,they might be working out very heavily,
but they're not seeing any difference becausethey haven't changed their eating pattern. I
can think off of the top ofmy head five individuals that have come to
me because of that. We changethe diet, even slight changes of just
increasing vegetable or maybe just slightly decreasinglike soda intake, and they find a
(25:03):
really big difference because they're cutting downon their calories from more processed foods,
and they're increasing their calories from moreof the whole foods like veggies, whole
grains, meat, through that kindof thing. So last now question,
I'm gonna give you one more here. You mentioned soda, diet, soda
(25:23):
even preventing white loss or healthiness.That's a good question. So the ones
that I've seen have been usually regularsoda. If they want to continue to
drink soda, I always kind ofrecommend trying maybe a diet or a zero.
I know at High v we havea soda brand called Zeba where it's
(25:45):
sweetened naturally with stevia. Stevia comesfrom a leaf and so it's a natural
sweetener. But it doesn't have anycalories or sugar in it. They are
What they do is they basically takereally loved flavors like Doctor Pepper out and
do and they make it a kindof healthier option. Okay, they're pretty
good. I've tried them and Ireally like them. The creamy root beer
(26:07):
is my favorite, and it's areally great option for people that still want
to maybe drink something but without allof the extra calories or sugar. So
Laudrey Williams is the dietitian over athigh V and I know we touched on
this at the top of the show, but we've covered a lot of stuff
since then. I want to makesure folks know where to get you and
what you do and high V.So just give me the give me the
(26:30):
elevator pitch for what you guys do, because I mean, I've very much
enjoyed this conversation and yeah, itwas a great meeting with you and everything.
Kind of with me being at highV, we can do one on
one consults. We can work towardshealth goals together. We can go through
the grocery store and figure out ameal plan together, or figure out foods
that you can have. We canstart different kinds of programs together. You
(26:55):
can always meet me and see meat the seventeen twenty West Battlefield Road HIV
or you can contact me through HIVdot com, slash health search my name
or search your zip code or cityand you should be able to find me
that way and you can give mea call or an email. That is
awesome stuff, Audrey, Thank youso much for doing this. Thank you.
(27:15):
If I get that super duper longpaperback from this weird you know,
sending off my DNA people, Ijust bring that to you and be like,
help please, yes exactly. Iknow a lot of people do that
with allergies too, as they geta really long thing and they want to
kind of decipher it, and let'sdecipher it together. I love it.
I love everything about this conversation.This may be out of the I don't
(27:37):
know, seven thousand editions of thisshow that we've done. This may be
the one where it was like areal back and forth for me personally.
And here's hoping that it wasn't justfor me personally, but oh no,
it's for everyone. And if anyonewants to see me kind of talk things
through, even or just needs alittle will kind of boost. Feel free
(28:00):
to visit me too. Awesome,My thanks once again. Audrey Williams is
the dietitian at high V and that'swhere you can find her just about every
day of the week. She livesthere. So for myself, Clint gurly,
thank you by the way for beinghere and listening. You can catch
this show. If you caught itmaybe halfway and want to hear the rest
of it, you can go onour iHeartRadio app and to search iHeart the
(28:22):
Ozarks under podcasts. You'll find thisepisode as well as a ton of back
episodes there. And yeah, weappreciate you being here. Go out and
have a great rest of your day.
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