January 10, 2024 • 28 mins
Clint Girlie visits with Audrey Williams, HyVee's local registered dietician to discuss how to kick off 2024 with a new and better diet that is not only healthy but also sustainable. They also discuss how to learn more via one on one counseling, cooking classes and other offerings from HyVee.
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Episode Transcript
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(00:00):
Hello, and welcome to a showcalled iHeart the Ozarks. This is a
half hour long show that airs acrossall five Yeah five, that's how many
we have here in Springfield, Missouri, of our iHeartRadio stations. My name's
Clinton Gurley, and apart from beingdashingly good looking and sounding amazing, I'm
the VP of programming here and I'min a good mood today. I'm forcing
myself to be in a good moodtoday because I'm not at my home studio
(00:24):
and I'm very very much a primadonna when it comes to that. I'm
at the actual studio. But oneof my favorite people to talk to is
Audrey Williams, and she is thedietitian at High V and we're going to
talk today about, you know,kicking off the new year in a healthier
way than we ended twenty twenty threein and so I'm excited to have you
(00:44):
Audrey. Thanks for doing this,man, Yeah, thanks for having me.
I always love coming on. Definitelya passion area for me, and
that's why I love that this ismy career and anyway that I can help
and give some insight is a goodthing to do. So, how does
somebody because like for me, Iwent to college, whoa, I know,
I just shocked the world I did. I majored in social science and
history, and I don't use anyof it right, Like I don't like
(01:08):
I don't come out of like that'sa new one from little nasac scenariana grande.
Let's talk about the Civil War.That's not you know what I mean?
But you you decided. I meanI'm assuming early on, like,
how does somebody even get into beinga dietitian? Yeah, so I know
for me, so before I foundmy calling, I was actually a chemistry
(01:30):
major. So I'm from Saint Louisand I was a chemistry major at a
college called UMSUL and it just wasn'treally my calleen. I grew up with
a stay at home mom who taughtme how to cook and like always had
me in the kitchen, and soI always had a very fondness for food.
And I wanted something with healthcare,but I don't like blood. I
(01:52):
just didn't want to deal with whatthe bodily fluids, and so I thought
healthcare was kind of all out ofthe picture for me until I met a
friend that was actually going through theDietech's department at Slough in Saint Louis and
told me about it, and Iwas like, man, I can combine
my I can combine my love forfood plus the science behind it, and
I can help people, and Ican become registered and accredited. And that's
(02:15):
kind of how I found it.And then Missouri State really called my name.
I'm a Missouri State grad of bothundergrad my internship, and my masters.
So go bears. I've got alot of schooling behind what you do.
And people, you know, Ithink, go to a lot of
lengths to avoid talking to somebody likeyou. They think, you know,
(02:36):
I can google this information that yougive, so I guess my first.
And I don't mean to make youqualify your job as something that people need.
But really, when somebody's thinking,okay, it's twenty twenty four,
I'd like to start eating better,or there are certain physical goals I want
to meet. Why is talking toa dietitian at high ve better than just
(02:59):
looking up or looking up healthy foodson my own. I know a lot
of people kind of go to docI call it doctor Google. A lot
of people go to doctor Google justto kind of, you know, figure
things out. I know, forme as a dietitian, I personally,
so I have seven years of backgroundin nutrition. The minimum is six now
because we're required to get that mastersand then we are federally accredited accredited,
(03:23):
so we have to take a testthat's a board basically in order to become
a dietitian. And so not onlydo we have the backing behind it,
but then we're also we have ourgoverning board that kind of watches over us.
We're giving I guess more sound advice. And because we have all of
(03:45):
that background. So for a dietitian, we have a minimum of six years
of background. Someone that might justhave the nutrition title, just the nutritionist
title, they might not have allof that experience, and they're not necessarily
federally accredited as well, gotcha.So it's kind of the difference my wife,
who's a therapist who's got her mastersin that stuff. It's the difference
(04:05):
between talking to somebody like her orgoing to your friend for advice exactly.
And I know so for dietitians too, we are accredited to talk about medical
nutrition therapy. So with that medicalnutrition therapy, think of disease states like
diapetes, heart disease, kidney disease, any of kind of those main chronic
(04:27):
diseases. We're able to kind ofeducate and give that nutrition education on which
the nutritionists or someone that does nothave that dietitian title or a medical degree
can't give, which is very importantI know for a lot of folks.
Certainly, though, I think themajority of people here as we kick off
the new year are maybe not sufferingfrom some kind of disease or affliction that
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is going to cause them to haveto eat a certain way. It's a
choice, right, So late inthe last year, I say, the
last six months of the year,I'm just going to do personal story.
Now, I started taking a medication, never taken it before. I put
on thirty pounds in three months,not changing anything about my life. It's
(05:11):
not like I started taking the medicationand then started downing twinkies and chips changed
nothing, put on thirty pounds,went back into the doctor, we got
the medication changed, But now Igot thirty pounds on me. Right,
I need to get rid of this. And maybe it's not the exact story
for a lot of people, butcertainly I think everybody can relate to looking
and going Okay, this has gottago. So I guess my first question
(05:34):
to you is for me and alot of other people, the thought is,
all right, I just got tostart eating healthy cold turkey. Is
that a smart way to go aboutit? Like just saying and now I
did this on Tuesday, but Wednesday, I'm starting on salads or whatever.
A really good question. So Iactually don't necessarily recommend that, just because
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it can be really hard. Imean, when you're used to eating a
certain way and then you completely changeit and you do a complete one to
eighty, it can be really hardto stick with that, just because sometimes
the different diets or different things thatyou're trying just aren't very realistic or sustainable
long term. And so even thesmall changes make a really big difference.
Will you see a change immediately,Maybe not, Maybe it'll take two to
(06:17):
three weeks, maybe even a monthto start to really see that change.
But those little changes that you're makingare lifelong changes, so you'll be able
to take that into the future withyou. It's not something that say,
you completely change your diet and you'relike, well, now I'm stuck with
this. Otherwise I'm going to gainthe weight back. Those small changes will
help you. See, oh,like weight loss doesn't have to be complicated,
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or like your health goals don't haveto necessarily be complicated, and those
small changes can really make a bigdifference in the long run when it comes
to lusion weight getting healthier. Whatdoes the percentage breakdown between having the right
diet and doing the right amount ofexercise. That's a good question, I
know, so as a dietian,and I can't speak too much on exercise
(07:01):
just because that's kind of a littlebit out on my scope. But when
it comes to food, right,that's that's my whole thing. So with
with a diet, that's where Iwould kind of recommend talking to a dietitian
just because everyone is individualized. Everyone'smetabolism metabolism is different, everyone's genetics are
different. There are so many differentplaying factors that can alter different things.
(07:25):
And so being able to talk tosomeone like a dietitian like me at I
me I would be able to kindof help to set those goals and kind
of give those macros. So I'mable to meet with people, we can
kind of figure out what you eatin a day and then my recommendations based
off of that. I know,I always say my party trick is I
can kind of look at food oryou can give me kind of what you
(07:46):
eat, and I can mentally knowaround how many calories that is in the
macro breakdown, and so being ableto meet we can kind of we would
be able to kind of talk aboutthat to kind of come up with something
to help with that loss to myparty trick is that can open a bottle,
like a top bottle with anything.You just give me anything, anything,
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Hence the thirty pounds overweight thing.Audrey Williams is a dietician from Hive.
Is that where you are right now? Are you at our local hih
ve here in Springfield? Yes?So I'm actually over both Hyve's so or
I'm over the two in Springfield andthen I'm also over ozh Beach and Jefferson
City, but over in the Springfieldarea. I go back and forth in
person between the two is having acorrect diet and I'm going to go back
(08:35):
to the workout thing. Is thatthe most important thing for losing weight more
than working out is I would saythat they definitely play a part together.
But you know, I personally,I think that food plays such a huge
part, you know, whether we'refueling beforehand or making sure that we're getting
the right nutrients after working out,just to make sure that those muscles that
(08:58):
broke down were rebuilding them and we'rerebuilding them the correct way. And making
sure that you're getting enough calories too. I think a lot of people they
start to work out and then theycut down on their food, but they're
they're cutting down on their food,but then they're also working out, so
that their calories are a little bitdifferent, their needs are a little bit
(09:18):
different, and sometimes that can sendus into like a starvation state, so
our body will actually retain instead ofletting go. And so making sure that
you're getting enough calories and especially thosemacros like protein and carb can really make
a really big difference too. Youmentioned how individualized everything is, especially when
it comes to diet and what youdo is a dietitian is is there a
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way to eat your metabolism so it'sfaster, essentially like, is there a
way to change my diet so thatI can get my metabolism moving again?
Really good question, I know theyes and no. That's a complicated question.
Yeah, I would say for mentalthe way that kind of like jump
not necessarily jumpstarted, but making surethat it's working properly. The number one
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tip I have is eat breakfast.I know that eating breakfast can be really
difficult for a lot of people.You know, I don't like breakfast,
but I make sure that I getbreakfast in because what happens is if we
don't have breakfast, you know,later in the day, you might notice
like, man, I'm really gettinghungry, and then at nighttime you're like,
I'm starving, and that's where youstart to kind of snack a little
(10:28):
bit. You snack maybe a littlebit more and more and more. What
happens is when we go to bed, if that food is not all metabolized,
it goes into our fat reserves.So that's kind of sometimes where that
weight game comes from. Being ableto eat breakfast or drink something or just
have something in your system in themorning kind of curbs those cravings at nighttime
and kind of keeps you fuller forlonger. So that's my number one tip
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is making sure that you're getting abreakfast. My second one is making sure
that you're getting enough protein because alot of people don't get enough protein,
and so then we're kind of cravingthose sugary things that can slow down our
metabolism a little bit and make everythingsit a little bit longer too. I'm
guessing that those numbers always look differentfor most people, but especially like I
think about me, who is sixfoot five now three hundred pounds. Look
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I carry it well, I meanyou see me. I'm looking at you.
Okay, but I'm a big oldboy for being, you know,
a three hundred pounds guy. Iwould imagine that those protein numbers and those
what you should be eating and whenyou should be eating it all look very
different. So it leads me to, Okay, I now know I've got
to figure this out. I nowknow where I can do that. I
(11:39):
can do that at High V withAudrey the dietitian. How do I like,
what's that first step in getting yourhelp? And then how much is
it going to cost me in thelong run basically financially not not not sorry.
So with me being here at IV, always stop by at either of
(12:01):
the stores. I have my scheduleposted. So my home store is at
my Battlefield store that's seventeen twenty WestBattlefield. I have my schedule posted on
my door, and I'm also overat the Sunshine one and my schedule's posted
there. But if I'm here,you can always stop by and say something
and we can get an appointment setup. Or you can find me on
high v dot com slash health.That's another really easy way to find me.
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Just search by location. So putin Springfield, MO. My name
will pop up, my contact informationwill pop up too. With that,
we can set up a three thirtyminute discovery session where we kind of talk
about like how we are now,where we kind of go into what's going
on, what are your health goals, what are you wanting to change,
and then once that is determined,we can kind of go forward with that.
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I know there's so many different programshere at HIV to kind of help
along your health journey, whether itbe with weight loss, whether it's blood
sugars, whether it's you just needaccountability. There's so many different options that
we can kind of explore together toso you get in for free get to
talk to you. This show,by the way, I should add,
is not an ad for high V. The reason that I have you on
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is because I trust your opinion.You are very obviously qualified and professional.
We're not using this half hour longcommunity based show to try to push people
to exclusively shop at high V.And high V's the only place you can
do this, because correct me ifI'm wrong. When they go see you
for that thirty minute session, whichis totally free, it doesn't matter to
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you if they shop or buy anythingat HIGHV at all. Right, they
don't even have to be a highV customer, obviously, it's easier.
It's built in right there. Sure, you're not requiring people. You got
to buy at least four things hereat HIGHV before we'll talk. No.
No, That's what I really loveabout my job is I make nutrition practical,
so I know a lot of thetimes nutrition can sometimes be or a
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dietician can be almost like a luxury. And I like being in the sure
because it takes away that where I'mjust available to the public in the community.
And I absolutely love the Springfield community. I love being at HYV in
order to kind of help that communitytoo. And you don't have to buy
anything, you know, after thatthirty minutes. If you're like I don't
want to do anything, that's totallyfine. There's no obligation. There's no
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obligation to shop. You can stopbuy and say I want a food recommendation.
I'll show you, but you don'thave to buy it, or you
could go over to a different storeand buy something. It doesn't matter to
me as long as I'm helping mycustomers and my patients kind of make those
realistic changes where they can take thatinformation and take it long, long term
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with them, you know, evensomewhere else. I feel like that's the
benefit of the community. It's AudreyWilliams. She is a dietitian at High
V based out of both stores herein Springfield as well as Osage Beach and
the other one that I can't remember, Jeff's City. Jeff City. You
mentioned, you know, realistic change, and when we were talking, I'm
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sure this question is answered in everysingle one of these sessions. But what
does that look like long term?What is it? What does realistic or
sustainable change look like? I wouldsay sustainable change. I know sometimes with
well going to like those like ripfad diets, kind of the ones where
you do that really strict you mightlose a lot of weight really quickly,
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but then when you go off ofthat that weight sometimes comes back and then
it comes back even more, sowhat that sustainable and realistic change. Normally,
the most that I would recommend forweight loss would be about two pounds
a week. So if you're doingkind of everything right, we're being pretty
strict with it, and that's kindof your goal, I would recommend two
pounds max. But usually about onepound a week if that's what you're looking
(15:43):
for is weight loss. If weightloss is what you're looking for, that's
what I would kind of recommend tois around one to two pounds. And
again, it's going to be thosesmall changes that build up over time in
order that allows you to kind ofmake those long term changes or that weight
doesn't come back. So a coupleproblems for me personally arise anytime I think
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about changing what my diet looks like. The first one is I've got things
that I like to eat right,and do I have to get rid of
them or are there good substitutions tomake And we don't get into the specifics
of me here. I feel likewe've done that enough. I'm using this
time to just basically like this isfor me, guys, it's not for
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anybody else. But like, whatare some good examples of substitutes for foods
that people like probably shouldn't eat asmuch of them as they do, you
know, like desserts, that kindof thing. I know, so me
as myself and then also as adietician, I love food like I love
eating all different kinds of foods.I know sometimes people think of dieticians and
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they might think, oh, they'rethe healthiest person on the plant. No,
I eat ramen. Ramen's my favoritefood. I love pizza. My
mom bakes all the time for me, and so I'm kind of around all
those different foods. Sometimes it's justadding to it. So for example,
like my favorite food is ramen,instead of taking that away, instead of
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taking away of food that I reallylike, I'm just going to add to
it. So instead of subtracting,we're going to add. So I'm going
to add a hard boiled egg forprotein. I'm going to maybe add some
frozen vegetables into my ramen to kindof give me those veggies. Maybe I'm
going to make my own sauce insteadof using the little spice packet to kind
of cut down on the sodium.Maybe I'm adding two eggs instead of one.
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Same with pizza, like instead ofjust getting a plain cheese or maybe
you just get pepperoni on it,try having a salad on the side,
having that beforehand and then having yourpizza so that you can still enjoy it.
But maybe you're just cutting down onthe amount as well. So just
the small changes like that and justadding to it instead of taking things away
can sometimes help with those realistic changestoo. Awesome, Audrey Williams, Do
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you guys the second problem that Imentioned before was some of us and this
isn't actually me. Over the lastsince we had kids, I've turns out
that I not only enjoy cooking,but I'm good at it. I did
Italian beef sandwich is this past weekend. Man rushed it, dude, crock
pot just came home, the pepperccini, the yardenaire all and by the way,
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that's good lean cut of meat too, so besides the bread in there
it broke down over eight hour,it was good. Anyways. It's just
me bragging now, but for somepeople maybe cooking has always been pulled something
out of the freezer, throw itin the thing and being dinners. Ready,
Do you guys offer any kind oflike cooking assistance or classes or anything
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like that. We do so atmy Battlefield store, we have a cooking
classroom, which is wonderful. Ilove that we have it. So I
do kids classes and then I alsodo adult classes. So for my kids
classes, just teaching kids how toget in the kitchen and start to cook
in the kitchen, kind of settingthem up for success. My adult classes,
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I do freezer meal prep classes,so kind of like your sandwiches that
you make, I put together orwe in the class. We put together
five freezer meal friendly meals and they'recurated by me, so their dietitian improved.
You make those in class in aboutan hour and a half, but
people usually don't take that amount oftime. You take them home with you.
You stick them in your freezer,and whenever you want a good nutritious
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meal, you just take it out, you dump it in your crackpot,
you go to work, and thenit's done when you get back. Each
of those meals have four to sixservings in it too, so even if
you have a family, that's agreat one to do as well. I
know I have two in the monthof January. You can find those at
the West Battlefield Hive to sign up, or you can sign up on a
website called eventbright dot com as well. Sure, I noticed that you guys
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have put stuff up on event bright. When we're looking for stuff that we
want to be involved in or talkabout. It seems like a really great
place to go. Yeah. Itmakes it really easy too, because then
you don't necessarily have to come andstore to pay, or you don't have
to call the pay. You canjust do it from the comfort of your
house. I know other departments atmy Westcottlefield Road HIV two they're doing other
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classes. So I know we're havinga bakery class, a cookie decorating class
for Valentine's Day on Saturday, Februarythird, and that looks like a lot
of fun. I honestly might comein and do it. Hold on,
hold on, man, you're thedietician, are you. I thought that
you that you would be like warwith the bakery people. Oh. I
love bake goods. I know fourSo I love bake goods, but I
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watch how much I have, SoI'm watching more of my portion control and
then how often I'm having it ratherthan denying myself. Because sometimes when you
deny yourself to you just crave itand crave it and crave it, and
then finally you just binge it andmaybe you have instead of having one,
say you have six, and thenyou feel really guilty afterwards, and you're
like, man, I shouldn't havedone that, but I was really craving
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it. Giving into those kragans alittle bit can actually subside them for a
while, and you're eating less comparedto if you're ignoring it. And then
that binge kind of happens too.So it sounds like you're saying the cheat
meal idea, right, eat superhealthy, super healthy, super healthy,
and then like one meal Saturday night, you just go nuts. That's kind
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of a fallacy as far as keepingyourself or creating something that's sustainable and will
not only serve you now losing weight, but for the rest of your life.
Yeah, I'm really for just kindof listening to your body and kind
of what your body wants. Iknow. Now, So I go back
to the example of Ramen, becauseI love Roman. I have it about
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once a week. So I wait, kind of just briefly, briefly,
are they not paying you a lotat High V's This why you're eating ramen
the but I can talk. Ieat, I get the no no,
no no, let me talk toBrad. I can work this out.
I get the good stuff. Iget the little bit better ramans than the
like march on our top romans.Okay, cool. But what I'll do
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is I'll just like, I justlike that craving of noodle, Like that's
just the dish that I really like. And you know, I'll come to
terms with myself of you know,I'm craving this and I want this,
and I'm going to have it,but one's going to be enough for me,
probably for the whole week. I'mgoing to be adding those different proteins
and those vegetables in there to makesure that I'm getting not a salad or
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maybe I'm just going to have someextra vegetables on the side, just so
that I get what I want,but I'm not over indulging on it,
gotcha. It just makes such abig difference, and it really does help
those cravings over time, of unlessif you ignore it. I mean,
I've done it before, and youjust you just want it and want it
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and want it, and then Ihave way too much and then I feel
bad. So it can really helpavoid that as much as possible. Audrey
Williams, a dietician from High vjoining us here on iHeart the Ozarks.
I have a very personal question,and it's not personal personal, but the
thing that I seem to suffer fromthem when it comes to eating isn't so
(23:02):
much food choice. It's I eatso fast. I mean, I'm putting
away more than I probably should alot of the time because I'm eating so
fast. What do you say tosomebody like me who's just shoveling it in?
MM. I have a couple oftips. So the first tip that
I have is it's gonna seem kindof tedious, but putting your utensils down
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in between bites. Being able toput that down just separates your brain from
actually eating, and then it makesyou look at your food and say do
I want more? So that canhelp and it can help you slow down
a little bit. The other tipI have is put less on your plate
and then go back for more.So I would say eat that first one,
you know, put that fork downin between bites, really chew that
(23:48):
food too, and then you know, sit with it for a second.
If you want more, go backand get some more, but if you
don't want more, you know,that's okay too. I know sometimes a
lot of individuals grow up with themindset of whatever I put on my plate,
I have to eat, and thenthat can sometimes lead to the fast
eating, or it can just overlead to the over indulging too. So
(24:08):
using a smaller plate or getting asmaller amount and then knowing that you can
go back for more can help withthat fast eating and kind of over eating
too eating with My final tip iseating with friends and family and kind of
connecting with them instead of being onyour phone or watching TV can help kind
of listen to your body a littlebit more so that you can intuitively kind
(24:33):
of say, you know, amI still hungry? You know, should
I be eating this fast? Itallows you to kind of talk with family
too, so that just slows downeating in general. So those are kind
of my I guess three or fourtips to kind of help with that fastet.
I'll piggyback on that because one ofthe things that for me, and
again I'm no dietitian, I lovewhen people have to make that distinction like
(24:55):
they thought, no, he mightbe. He might be after listening to
this, like no he might havethe training in the school. Come on,
look, I'm no dietician. Butwhen you sit next to my five
year old son and he's eating thesame thing you are, and it's the
grossest thing you've ever seen, whenyou look at him, it's a great
way to keep yourself from over thereyou go, there you go. That's
another tip. I'll put that inmy mind. You know, I learned.
(25:17):
I learned things every day from mycustomers and patients and people I talk
to and very open to other things. So I'm going to put that in
the back of my mind. Justthose kids, find a gross kid,
just watch him the whole time.It'll yeah, it'll turn you off quickly.
Here at the end of this show, and once again, thanks for
doing this, Audrey, because you'reyou're always so knowledgeable and fun to talk
(25:37):
to. It's like the full gamut. If somebody wants to set up something
with you. Easiest way to geta hold of you, I mean,
you mentioned stopping buy, but i'dimagine you know, if your schedule gets
pretty crazy, there's got to bebetter ways, right, Yeah, I
would say so. The most reliableway to reach me is on that HIV
dot com slash health where you cankind of search my name. But I
(25:59):
do have a personal voicemail now thatyou can leave messages at. And that
number is five one five six ninefive three seven seven seven, and you
can leave me a message kind oftalking about what's going on or what you
want to do. I'll give youa call back and maybe we can get
something set up too. Sounds good, man, What did we miss anything,
anything else you wanted to make surethat we hit before we get out
(26:22):
of here. I don't think so. I know if people are looking for
product recommendations if they have new allergies. I know I work a lot with
the alpha gal community here in Springfield, so the allergy to a million meat
and buy products. I am prettyknowledgeable, I feel like in that sense.
But I can give any and allproduct recommendations, whether it be from
(26:45):
really healthy things or whether it beless nutritious things. And maybe we just
need to add some things to it. Awesome. Thanks so much Audrey from
Hive. She is your local dietitianand a wealth of information and a pretty
good guest here on iHeart the Ozarks, So thanks for doing this again.
Man, We'll talk soon, I'msure. Yes, I'm sure, but
(27:06):
thank you for having me, andhopefully you know I hear from some individuals.
If not, you know you canalways reach out at anytime. I
am very much an open book.Awesome if you are just getting here,
maybe caught the last few minutes ofiHeart the Ozarks, so maybe you just
want to rewind a little bit andhear that phone number again. I could
have Audrey give it to you rightnow, but I'm not. This is
(27:26):
our push to get you to listento the whole show on our iHeartRadio app,
which of course it would be onthere. Just search iHeart the Ozars.
You can find not only this episode, but back episodes. We do
these every Sunday here and really awealth of information, not just health and
fitness like we have today, butalso about some really great things happening in
(27:47):
and around Springfield, organizations doing aton of good for our community and the
people behind them, and how youcan get involved as well. So again,
just search iHeart the Ozarks on ouriHeartRadio app and find every episode of
this show, including this one,which is absolutely worth listening to the whole
thing if you're just picking it uphere. At the last couple of minutes,
so for myself, Clint Gurley,Audrey Williams from high V and the
(28:07):
rest of our staff, I'll justclaim high VE and iHeartRadio, all of
our staffs. We were glad thatyou were here for this today and thank
you for listening to it and wewill talk to you again soon. Have
a great rest of your day.
Hello, and welcome to a showcalled iHeart the Ozarks. This is a
half hour long show that airs acrossall five Yeah five, that's how many
we have here in Springfield, Missouri, of our iHeartRadio stations. My name's
Clinton Gurley, and apart from beingdashingly good looking and sounding amazing, I'm
the VP of programming here and I'min a good mood today. I'm forcing
myself to be in a good moodtoday because I'm not at my home studio
(00:24):
and I'm very very much a primadonna when it comes to that. I'm
at the actual studio. But oneof my favorite people to talk to is
Audrey Williams, and she is thedietitian at High V and we're going to
talk today about, you know,kicking off the new year in a healthier
way than we ended twenty twenty threein and so I'm excited to have you
(00:44):
Audrey. Thanks for doing this,man, Yeah, thanks for having me.
I always love coming on. Definitelya passion area for me, and
that's why I love that this ismy career and anyway that I can help
and give some insight is a goodthing to do. So, how does
somebody because like for me, Iwent to college, whoa, I know,
I just shocked the world I did. I majored in social science and
history, and I don't use anyof it right, Like I don't like
(01:08):
I don't come out of like that'sa new one from little nasac scenariana grande.
Let's talk about the Civil War.That's not you know what I mean?
But you you decided. I meanI'm assuming early on, like,
how does somebody even get into beinga dietitian? Yeah, so I know
for me, so before I foundmy calling, I was actually a chemistry
(01:30):
major. So I'm from Saint Louisand I was a chemistry major at a
college called UMSUL and it just wasn'treally my calleen. I grew up with
a stay at home mom who taughtme how to cook and like always had
me in the kitchen, and soI always had a very fondness for food.
And I wanted something with healthcare,but I don't like blood. I
(01:52):
just didn't want to deal with whatthe bodily fluids, and so I thought
healthcare was kind of all out ofthe picture for me until I met a
friend that was actually going through theDietech's department at Slough in Saint Louis and
told me about it, and Iwas like, man, I can combine
my I can combine my love forfood plus the science behind it, and
I can help people, and Ican become registered and accredited. And that's
(02:15):
kind of how I found it.And then Missouri State really called my name.
I'm a Missouri State grad of bothundergrad my internship, and my masters.
So go bears. I've got alot of schooling behind what you do.
And people, you know, Ithink, go to a lot of
lengths to avoid talking to somebody likeyou. They think, you know,
(02:36):
I can google this information that yougive, so I guess my first.
And I don't mean to make youqualify your job as something that people need.
But really, when somebody's thinking,okay, it's twenty twenty four,
I'd like to start eating better,or there are certain physical goals I want
to meet. Why is talking toa dietitian at high ve better than just
(02:59):
looking up or looking up healthy foodson my own. I know a lot
of people kind of go to docI call it doctor Google. A lot
of people go to doctor Google justto kind of, you know, figure
things out. I know, forme as a dietitian, I personally,
so I have seven years of backgroundin nutrition. The minimum is six now
because we're required to get that mastersand then we are federally accredited accredited,
(03:23):
so we have to take a testthat's a board basically in order to become
a dietitian. And so not onlydo we have the backing behind it,
but then we're also we have ourgoverning board that kind of watches over us.
We're giving I guess more sound advice. And because we have all of
(03:45):
that background. So for a dietitian, we have a minimum of six years
of background. Someone that might justhave the nutrition title, just the nutritionist
title, they might not have allof that experience, and they're not necessarily
federally accredited as well, gotcha.So it's kind of the difference my wife,
who's a therapist who's got her mastersin that stuff. It's the difference
(04:05):
between talking to somebody like her orgoing to your friend for advice exactly.
And I know so for dietitians too, we are accredited to talk about medical
nutrition therapy. So with that medicalnutrition therapy, think of disease states like
diapetes, heart disease, kidney disease, any of kind of those main chronic
(04:27):
diseases. We're able to kind ofeducate and give that nutrition education on which
the nutritionists or someone that does nothave that dietitian title or a medical degree
can't give, which is very importantI know for a lot of folks.
Certainly, though, I think themajority of people here as we kick off
the new year are maybe not sufferingfrom some kind of disease or affliction that
(04:49):
is going to cause them to haveto eat a certain way. It's a
choice, right, So late inthe last year, I say, the
last six months of the year,I'm just going to do personal story.
Now, I started taking a medication, never taken it before. I put
on thirty pounds in three months,not changing anything about my life. It's
(05:11):
not like I started taking the medicationand then started downing twinkies and chips changed
nothing, put on thirty pounds,went back into the doctor, we got
the medication changed, But now Igot thirty pounds on me. Right,
I need to get rid of this. And maybe it's not the exact story
for a lot of people, butcertainly I think everybody can relate to looking
and going Okay, this has gottago. So I guess my first question
(05:34):
to you is for me and alot of other people, the thought is,
all right, I just got tostart eating healthy cold turkey. Is
that a smart way to go aboutit? Like just saying and now I
did this on Tuesday, but Wednesday, I'm starting on salads or whatever.
A really good question. So Iactually don't necessarily recommend that, just because
(05:55):
it can be really hard. Imean, when you're used to eating a
certain way and then you completely changeit and you do a complete one to
eighty, it can be really hardto stick with that, just because sometimes
the different diets or different things thatyou're trying just aren't very realistic or sustainable
long term. And so even thesmall changes make a really big difference.
Will you see a change immediately,Maybe not, Maybe it'll take two to
(06:17):
three weeks, maybe even a monthto start to really see that change.
But those little changes that you're makingare lifelong changes, so you'll be able
to take that into the future withyou. It's not something that say,
you completely change your diet and you'relike, well, now I'm stuck with
this. Otherwise I'm going to gainthe weight back. Those small changes will
help you. See, oh,like weight loss doesn't have to be complicated,
(06:40):
or like your health goals don't haveto necessarily be complicated, and those
small changes can really make a bigdifference in the long run when it comes
to lusion weight getting healthier. Whatdoes the percentage breakdown between having the right
diet and doing the right amount ofexercise. That's a good question, I
know, so as a dietian,and I can't speak too much on exercise
(07:01):
just because that's kind of a littlebit out on my scope. But when
it comes to food, right,that's that's my whole thing. So with
with a diet, that's where Iwould kind of recommend talking to a dietitian
just because everyone is individualized. Everyone'smetabolism metabolism is different, everyone's genetics are
different. There are so many differentplaying factors that can alter different things.
(07:25):
And so being able to talk tosomeone like a dietitian like me at I
me I would be able to kindof help to set those goals and kind
of give those macros. So I'mable to meet with people, we can
kind of figure out what you eatin a day and then my recommendations based
off of that. I know,I always say my party trick is I
can kind of look at food oryou can give me kind of what you
(07:46):
eat, and I can mentally knowaround how many calories that is in the
macro breakdown, and so being ableto meet we can kind of we would
be able to kind of talk aboutthat to kind of come up with something
to help with that loss to myparty trick is that can open a bottle,
like a top bottle with anything.You just give me anything, anything,
(08:09):
Hence the thirty pounds overweight thing.Audrey Williams is a dietician from Hive.
Is that where you are right now? Are you at our local hih
ve here in Springfield? Yes?So I'm actually over both Hyve's so or
I'm over the two in Springfield andthen I'm also over ozh Beach and Jefferson
City, but over in the Springfieldarea. I go back and forth in
person between the two is having acorrect diet and I'm going to go back
(08:35):
to the workout thing. Is thatthe most important thing for losing weight more
than working out is I would saythat they definitely play a part together.
But you know, I personally,I think that food plays such a huge
part, you know, whether we'refueling beforehand or making sure that we're getting
the right nutrients after working out,just to make sure that those muscles that
(08:58):
broke down were rebuilding them and we'rerebuilding them the correct way. And making
sure that you're getting enough calories too. I think a lot of people they
start to work out and then theycut down on their food, but they're
they're cutting down on their food,but then they're also working out, so
that their calories are a little bitdifferent, their needs are a little bit
(09:18):
different, and sometimes that can sendus into like a starvation state, so
our body will actually retain instead ofletting go. And so making sure that
you're getting enough calories and especially thosemacros like protein and carb can really make
a really big difference too. Youmentioned how individualized everything is, especially when
it comes to diet and what youdo is a dietitian is is there a
(09:41):
way to eat your metabolism so it'sfaster, essentially like, is there a
way to change my diet so thatI can get my metabolism moving again?
Really good question, I know theyes and no. That's a complicated question.
Yeah, I would say for mentalthe way that kind of like jump
not necessarily jumpstarted, but making surethat it's working properly. The number one
(10:07):
tip I have is eat breakfast.I know that eating breakfast can be really
difficult for a lot of people.You know, I don't like breakfast,
but I make sure that I getbreakfast in because what happens is if we
don't have breakfast, you know,later in the day, you might notice
like, man, I'm really gettinghungry, and then at nighttime you're like,
I'm starving, and that's where youstart to kind of snack a little
(10:28):
bit. You snack maybe a littlebit more and more and more. What
happens is when we go to bed, if that food is not all metabolized,
it goes into our fat reserves.So that's kind of sometimes where that
weight game comes from. Being ableto eat breakfast or drink something or just
have something in your system in themorning kind of curbs those cravings at nighttime
and kind of keeps you fuller forlonger. So that's my number one tip
(10:52):
is making sure that you're getting abreakfast. My second one is making sure
that you're getting enough protein because alot of people don't get enough protein,
and so then we're kind of cravingthose sugary things that can slow down our
metabolism a little bit and make everythingsit a little bit longer too. I'm
guessing that those numbers always look differentfor most people, but especially like I
think about me, who is sixfoot five now three hundred pounds. Look
(11:18):
I carry it well, I meanyou see me. I'm looking at you.
Okay, but I'm a big oldboy for being, you know,
a three hundred pounds guy. Iwould imagine that those protein numbers and those
what you should be eating and whenyou should be eating it all look very
different. So it leads me to, Okay, I now know I've got
to figure this out. I nowknow where I can do that. I
(11:39):
can do that at High V withAudrey the dietitian. How do I like,
what's that first step in getting yourhelp? And then how much is
it going to cost me in thelong run basically financially not not not sorry.
So with me being here at IV, always stop by at either of
(12:01):
the stores. I have my scheduleposted. So my home store is at
my Battlefield store that's seventeen twenty WestBattlefield. I have my schedule posted on
my door, and I'm also overat the Sunshine one and my schedule's posted
there. But if I'm here,you can always stop by and say something
and we can get an appointment setup. Or you can find me on
high v dot com slash health.That's another really easy way to find me.
(12:22):
Just search by location. So putin Springfield, MO. My name
will pop up, my contact informationwill pop up too. With that,
we can set up a three thirtyminute discovery session where we kind of talk
about like how we are now,where we kind of go into what's going
on, what are your health goals, what are you wanting to change,
and then once that is determined,we can kind of go forward with that.
(12:46):
I know there's so many different programshere at HIV to kind of help
along your health journey, whether itbe with weight loss, whether it's blood
sugars, whether it's you just needaccountability. There's so many different options that
we can kind of explore together toso you get in for free get to
talk to you. This show,by the way, I should add,
is not an ad for high V. The reason that I have you on
(13:11):
is because I trust your opinion.You are very obviously qualified and professional.
We're not using this half hour longcommunity based show to try to push people
to exclusively shop at high V.And high V's the only place you can
do this, because correct me ifI'm wrong. When they go see you
for that thirty minute session, whichis totally free, it doesn't matter to
(13:33):
you if they shop or buy anythingat HIGHV at all. Right, they
don't even have to be a highV customer, obviously, it's easier.
It's built in right there. Sure, you're not requiring people. You got
to buy at least four things hereat HIGHV before we'll talk. No.
No, That's what I really loveabout my job is I make nutrition practical,
so I know a lot of thetimes nutrition can sometimes be or a
(13:56):
dietician can be almost like a luxury. And I like being in the sure
because it takes away that where I'mjust available to the public in the community.
And I absolutely love the Springfield community. I love being at HYV in
order to kind of help that communitytoo. And you don't have to buy
anything, you know, after thatthirty minutes. If you're like I don't
want to do anything, that's totallyfine. There's no obligation. There's no
(14:18):
obligation to shop. You can stopbuy and say I want a food recommendation.
I'll show you, but you don'thave to buy it, or you
could go over to a different storeand buy something. It doesn't matter to
me as long as I'm helping mycustomers and my patients kind of make those
realistic changes where they can take thatinformation and take it long, long term
(14:39):
with them, you know, evensomewhere else. I feel like that's the
benefit of the community. It's AudreyWilliams. She is a dietitian at High
V based out of both stores herein Springfield as well as Osage Beach and
the other one that I can't remember, Jeff's City. Jeff City. You
mentioned, you know, realistic change, and when we were talking, I'm
(15:00):
sure this question is answered in everysingle one of these sessions. But what
does that look like long term?What is it? What does realistic or
sustainable change look like? I wouldsay sustainable change. I know sometimes with
well going to like those like ripfad diets, kind of the ones where
you do that really strict you mightlose a lot of weight really quickly,
(15:20):
but then when you go off ofthat that weight sometimes comes back and then
it comes back even more, sowhat that sustainable and realistic change. Normally,
the most that I would recommend forweight loss would be about two pounds
a week. So if you're doingkind of everything right, we're being pretty
strict with it, and that's kindof your goal, I would recommend two
pounds max. But usually about onepound a week if that's what you're looking
(15:43):
for is weight loss. If weightloss is what you're looking for, that's
what I would kind of recommend tois around one to two pounds. And
again, it's going to be thosesmall changes that build up over time in
order that allows you to kind ofmake those long term changes or that weight
doesn't come back. So a coupleproblems for me personally arise anytime I think
(16:04):
about changing what my diet looks like. The first one is I've got things
that I like to eat right,and do I have to get rid of
them or are there good substitutions tomake And we don't get into the specifics
of me here. I feel likewe've done that enough. I'm using this
time to just basically like this isfor me, guys, it's not for
(16:25):
anybody else. But like, whatare some good examples of substitutes for foods
that people like probably shouldn't eat asmuch of them as they do, you
know, like desserts, that kindof thing. I know, so me
as myself and then also as adietician, I love food like I love
eating all different kinds of foods.I know sometimes people think of dieticians and
(16:48):
they might think, oh, they'rethe healthiest person on the plant. No,
I eat ramen. Ramen's my favoritefood. I love pizza. My
mom bakes all the time for me, and so I'm kind of around all
those different foods. Sometimes it's justadding to it. So for example,
like my favorite food is ramen,instead of taking that away, instead of
(17:08):
taking away of food that I reallylike, I'm just going to add to
it. So instead of subtracting,we're going to add. So I'm going
to add a hard boiled egg forprotein. I'm going to maybe add some
frozen vegetables into my ramen to kindof give me those veggies. Maybe I'm
going to make my own sauce insteadof using the little spice packet to kind
of cut down on the sodium.Maybe I'm adding two eggs instead of one.
(17:30):
Same with pizza, like instead ofjust getting a plain cheese or maybe
you just get pepperoni on it,try having a salad on the side,
having that beforehand and then having yourpizza so that you can still enjoy it.
But maybe you're just cutting down onthe amount as well. So just
the small changes like that and justadding to it instead of taking things away
can sometimes help with those realistic changestoo. Awesome, Audrey Williams, Do
(17:55):
you guys the second problem that Imentioned before was some of us and this
isn't actually me. Over the lastsince we had kids, I've turns out
that I not only enjoy cooking,but I'm good at it. I did
Italian beef sandwich is this past weekend. Man rushed it, dude, crock
pot just came home, the pepperccini, the yardenaire all and by the way,
(18:17):
that's good lean cut of meat too, so besides the bread in there
it broke down over eight hour,it was good. Anyways. It's just
me bragging now, but for somepeople maybe cooking has always been pulled something
out of the freezer, throw itin the thing and being dinners. Ready,
Do you guys offer any kind oflike cooking assistance or classes or anything
(18:37):
like that. We do so atmy Battlefield store, we have a cooking
classroom, which is wonderful. Ilove that we have it. So I
do kids classes and then I alsodo adult classes. So for my kids
classes, just teaching kids how toget in the kitchen and start to cook
in the kitchen, kind of settingthem up for success. My adult classes,
(18:59):
I do freezer meal prep classes,so kind of like your sandwiches that
you make, I put together orwe in the class. We put together
five freezer meal friendly meals and they'recurated by me, so their dietitian improved.
You make those in class in aboutan hour and a half, but
people usually don't take that amount oftime. You take them home with you.
You stick them in your freezer,and whenever you want a good nutritious
(19:22):
meal, you just take it out, you dump it in your crackpot,
you go to work, and thenit's done when you get back. Each
of those meals have four to sixservings in it too, so even if
you have a family, that's agreat one to do as well. I
know I have two in the monthof January. You can find those at
the West Battlefield Hive to sign up, or you can sign up on a
website called eventbright dot com as well. Sure, I noticed that you guys
(19:45):
have put stuff up on event bright. When we're looking for stuff that we
want to be involved in or talkabout. It seems like a really great
place to go. Yeah. Itmakes it really easy too, because then
you don't necessarily have to come andstore to pay, or you don't have
to call the pay. You canjust do it from the comfort of your
house. I know other departments atmy Westcottlefield Road HIV two they're doing other
(20:06):
classes. So I know we're havinga bakery class, a cookie decorating class
for Valentine's Day on Saturday, Februarythird, and that looks like a lot
of fun. I honestly might comein and do it. Hold on,
hold on, man, you're thedietician, are you. I thought that
you that you would be like warwith the bakery people. Oh. I
love bake goods. I know fourSo I love bake goods, but I
(20:29):
watch how much I have, SoI'm watching more of my portion control and
then how often I'm having it ratherthan denying myself. Because sometimes when you
deny yourself to you just crave itand crave it and crave it, and
then finally you just binge it andmaybe you have instead of having one,
say you have six, and thenyou feel really guilty afterwards, and you're
like, man, I shouldn't havedone that, but I was really craving
(20:51):
it. Giving into those kragans alittle bit can actually subside them for a
while, and you're eating less comparedto if you're ignoring it. And then
that binge kind of happens too.So it sounds like you're saying the cheat
meal idea, right, eat superhealthy, super healthy, super healthy,
and then like one meal Saturday night, you just go nuts. That's kind
(21:12):
of a fallacy as far as keepingyourself or creating something that's sustainable and will
not only serve you now losing weight, but for the rest of your life.
Yeah, I'm really for just kindof listening to your body and kind
of what your body wants. Iknow. Now, So I go back
to the example of Ramen, becauseI love Roman. I have it about
(21:34):
once a week. So I wait, kind of just briefly, briefly,
are they not paying you a lotat High V's This why you're eating ramen
the but I can talk. Ieat, I get the no no,
no no, let me talk toBrad. I can work this out.
I get the good stuff. Iget the little bit better ramans than the
like march on our top romans.Okay, cool. But what I'll do
(21:56):
is I'll just like, I justlike that craving of noodle, Like that's
just the dish that I really like. And you know, I'll come to
terms with myself of you know,I'm craving this and I want this,
and I'm going to have it,but one's going to be enough for me,
probably for the whole week. I'mgoing to be adding those different proteins
and those vegetables in there to makesure that I'm getting not a salad or
(22:19):
maybe I'm just going to have someextra vegetables on the side, just so
that I get what I want,but I'm not over indulging on it,
gotcha. It just makes such abig difference, and it really does help
those cravings over time, of unlessif you ignore it. I mean,
I've done it before, and youjust you just want it and want it
(22:41):
and want it, and then Ihave way too much and then I feel
bad. So it can really helpavoid that as much as possible. Audrey
Williams, a dietician from High vjoining us here on iHeart the Ozarks.
I have a very personal question,and it's not personal personal, but the
thing that I seem to suffer fromthem when it comes to eating isn't so
(23:02):
much food choice. It's I eatso fast. I mean, I'm putting
away more than I probably should alot of the time because I'm eating so
fast. What do you say tosomebody like me who's just shoveling it in?
MM. I have a couple oftips. So the first tip that
I have is it's gonna seem kindof tedious, but putting your utensils down
(23:26):
in between bites. Being able toput that down just separates your brain from
actually eating, and then it makesyou look at your food and say do
I want more? So that canhelp and it can help you slow down
a little bit. The other tipI have is put less on your plate
and then go back for more.So I would say eat that first one,
you know, put that fork downin between bites, really chew that
(23:48):
food too, and then you know, sit with it for a second.
If you want more, go backand get some more, but if you
don't want more, you know,that's okay too. I know sometimes a
lot of individuals grow up with themindset of whatever I put on my plate,
I have to eat, and thenthat can sometimes lead to the fast
eating, or it can just overlead to the over indulging too. So
(24:08):
using a smaller plate or getting asmaller amount and then knowing that you can
go back for more can help withthat fast eating and kind of over eating
too eating with My final tip iseating with friends and family and kind of
connecting with them instead of being onyour phone or watching TV can help kind
of listen to your body a littlebit more so that you can intuitively kind
(24:33):
of say, you know, amI still hungry? You know, should
I be eating this fast? Itallows you to kind of talk with family
too, so that just slows downeating in general. So those are kind
of my I guess three or fourtips to kind of help with that fastet.
I'll piggyback on that because one ofthe things that for me, and
again I'm no dietitian, I lovewhen people have to make that distinction like
(24:55):
they thought, no, he mightbe. He might be after listening to
this, like no he might havethe training in the school. Come on,
look, I'm no dietician. Butwhen you sit next to my five
year old son and he's eating thesame thing you are, and it's the
grossest thing you've ever seen, whenyou look at him, it's a great
way to keep yourself from over thereyou go, there you go. That's
another tip. I'll put that inmy mind. You know, I learned.
(25:17):
I learned things every day from mycustomers and patients and people I talk
to and very open to other things. So I'm going to put that in
the back of my mind. Justthose kids, find a gross kid,
just watch him the whole time.It'll yeah, it'll turn you off quickly.
Here at the end of this show, and once again, thanks for
doing this, Audrey, because you'reyou're always so knowledgeable and fun to talk
(25:37):
to. It's like the full gamut. If somebody wants to set up something
with you. Easiest way to geta hold of you, I mean,
you mentioned stopping buy, but i'dimagine you know, if your schedule gets
pretty crazy, there's got to bebetter ways, right, Yeah, I
would say so. The most reliableway to reach me is on that HIV
dot com slash health where you cankind of search my name. But I
(25:59):
do have a personal voicemail now thatyou can leave messages at. And that
number is five one five six ninefive three seven seven seven, and you
can leave me a message kind oftalking about what's going on or what you
want to do. I'll give youa call back and maybe we can get
something set up too. Sounds good, man, What did we miss anything,
anything else you wanted to make surethat we hit before we get out
(26:22):
of here. I don't think so. I know if people are looking for
product recommendations if they have new allergies. I know I work a lot with
the alpha gal community here in Springfield, so the allergy to a million meat
and buy products. I am prettyknowledgeable, I feel like in that sense.
But I can give any and allproduct recommendations, whether it be from
(26:45):
really healthy things or whether it beless nutritious things. And maybe we just
need to add some things to it. Awesome. Thanks so much Audrey from
Hive. She is your local dietitianand a wealth of information and a pretty
good guest here on iHeart the Ozarks, So thanks for doing this again.
Man, We'll talk soon, I'msure. Yes, I'm sure, but
(27:06):
thank you for having me, andhopefully you know I hear from some individuals.
If not, you know you canalways reach out at anytime. I
am very much an open book.Awesome if you are just getting here,
maybe caught the last few minutes ofiHeart the Ozarks, so maybe you just
want to rewind a little bit andhear that phone number again. I could
have Audrey give it to you rightnow, but I'm not. This is
(27:26):
our push to get you to listento the whole show on our iHeartRadio app,
which of course it would be onthere. Just search iHeart the Ozars.
You can find not only this episode, but back episodes. We do
these every Sunday here and really awealth of information, not just health and
fitness like we have today, butalso about some really great things happening in
(27:47):
and around Springfield, organizations doing aton of good for our community and the
people behind them, and how youcan get involved as well. So again,
just search iHeart the Ozarks on ouriHeartRadio app and find every episode of
this show, including this one,which is absolutely worth listening to the whole
thing if you're just picking it uphere. At the last couple of minutes,
so for myself, Clint Gurley,Audrey Williams from high V and the
(28:07):
rest of our staff, I'll justclaim high VE and iHeartRadio, all of
our staffs. We were glad thatyou were here for this today and thank
you for listening to it and wewill talk to you again soon. Have
a great rest of your day.
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