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Plant Chat: Vicki Shanta Retelny, RDN, LDN

Sharon Palmer

I am so glad to have my friend and colleague, Vicki Shanta Retelny, RDN, LDN, on my blog today! Vicki is a nationally-recognized, Chicago-based lifestyle nutrition expert, and culinary and media consultant. Her book The Essential Guide to Healthy Healing Foods is an empowering evidence-based exploration into the landscape of food, which encourages readers to evolve their eating for improved health, happiness and longevity. Her new book, Total Body Diet For Dummies, written in conjunction with the Academy of Nutrition and Dietetics, offers insight into how to eat mindfully and healthfully for overall health and wellness. Victoria has a passion for translating nutrition science into usable, real-life messages, which she combines with her culinary capabilities to educate consumers on appreciating healthful ingredients and delicious flavors while creating tasty, nutritious meals. With a particular interest in mindful eating, her byline has appeared in dozens of national publications, including The Costco Connection, EatingWell Magazine and Chicago Health Magazine. Vicki has appeared on ABC World News Tonight and contributes to WGN-TV’s Medical Watch, CBS-TV and ABC-TV in Chicago. She lives to eat well with her husband, two active youngsters and their precocious pet pug. Vicki blogs at SimpleCravingsRealFood.com.

Read on to get to know more about Vicki!

What inspires you every day in your work as a dietitian? 

I am inspired by food and the power that it plays in fueling health, happiness and productivity. With a focus on showing others how to create lasting lifestyle changes through optimal nutrition, hence, I call myself “The Lifestyle Nutritionist”, my daily work spans a variety of environments from my kitchen crafting healthful recipes to corporate meeting rooms speaking to groups to writing research-based articles for publications – my hands are in a variety of nutrition environments. It’s always a fulfilling moment.

What are some of the biggest nutrition hurdles people have to face each day? 

We live in a world of nutrition misinformation and people fall prey to diet fads. People don’t know what to eat, so they reach for food devoid of gluten, “carbs” and fat, however in the meantime they aren’t getting enough fiber, calcium, potassium, vitamin D, iron or folate. Some of the biggest nutrition hurdles that people face daily stem from what I call our “seductive eating environment”. Food is everywhere – and for the most part, it’s not healthy foods. If people are not mindful, they are seduced into eating convenient, fast foods, which are loaded with calories from sugar, fat and salt (the big three flavor-enhancers that boost palatability of foods as the research shows). Planning and mindful eating can help, however, it’s tricky in our fast-paced society to change people’s behaviors (and palates). People have to be ready to embrace small changes and harness the health benefits that vegetables, fruits, nuts, seeds, beans and legumes bring to their lives.

What does a Total Body Diet really mean, and how is it unique? 

The Total Body Diet is about adding in beneficial foods, such as vegetables, fruits, whole grains, nuts, seeds, beans and legumes; creating new behaviors and fostering a sense of responsibility to improve the quality of your life. It’s not a typical diet plan, in which weight loss is the end all and be all. The Total Body Diet teaches you how to live with a greater awareness of how and what to eat affects your mind and body for the better. It puts you on a greater path for a greater understanding of how to navigate daily food choices, create more structure in your life and eliminate excuses that stand in your way to make significant health changes. The Total Body Diet goes beyond dieting – it’s about living.

 

What types of strategies can people employ to get on track with healthful eating? 

In my book and in my counseling practice, I emphasize that “planning creates purpose” and planning in a small eating change every day can lead to big results. Begin the day with one thing you want to change, such as trying a new fruit for breakfast, having a salad at lunchtime, or bringing an ounce of your favorite nut(s) in a small container with a piece of fruit for snack times. If armed with healthful foods than the sweet treats or salty, fried lunch menu times won’t be as tempting. In no time at all, you’ll be empowered to choose healthful plant-based, whole foods over the highly processed stuff.

What are some of the biggest mistakes that you see people making in their daily diets? 

Many people do not have a healthy, balanced relationship with food. They have the “all or nothing” mentality, in which they swear off “carbs” like bread, pasta, rice, as well as cakes, cookies and candy, however once they ‘give-in’ and have one they open the flood gates to devour the forbidden carbs again, which leads to weight gain, depression and a vicious love-hate relationship with those foods. I get it that a healthy relationship with food takes a long time to foster, if it was never a good one. The Total Body Diet offers a supportive approach by encouraging an interdisciplinary team approach, in which readers can seek support from RDNs, physicians, health psychologists, and fitness experts to garner the expertise and team environment they need for total body wellness.

Tell us your top 5 plant foods that you simply can’t live without. 

This is a hard question as I love most plant foods. Here are five that come to mind that I eat almost every day:

1. Pistachios – These tiny green nuts make a great snack and the in-shell ones keep me portioned controlled, plus they a jammed with heart-healthy fats, fiber and protein.
2. Arugula – Its peppery flavor adds so much zip to my afternoon salads. Plus, I know I am getting vitamin K, C and folate.
3. Broccoli – This crucifer offers so many culinary possibilities from steamed to roasted to raw for dipping. Plus, my kids love it – it’s our go-to veggie for dinner. It doesn’t hurt that it’s high in cancer-fighting compounds.
4. Tomatoes – Fresh or canned, I love these vitamin C and antioxidant (lycopene)-rich fruits. I toss cherry tomatoes into salads, add pureed ones into sauces and slice heirlooms for sandwiches, wraps and veggie towers.
5. Blueberries – Naturally sweet and juicy, I add them either fresh and frozen to smoothies, salads, parfaits and muffins. Loaded with vitamin C and anti-oxidant polyphenols they are great for brain, heart and skin health.

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