One Small Bite: Recent Episodes
David Orozco
Food Therapist and Nutritionist David Orozco brings you an Anti-Diet approach that will optimize your physical, emotional, and mental health One Small Bite at a time. David will help you chop harmful diet myths by providing thought provoking conversations grounded in sound nutritional science. From hot topics like fasting, fad diets, sleep, and chronic illnesses, to emotional health, David will help you create body positivity, build healthy relationships with eating, make peace with food, and work on your internal weight. David will cover proven methods to fuel your body and nourish your soul so that you thrive and evolve your internal mindset about health and wellness. The One Small Bite Podcast is where you come to challenge vulnerabilities in order to transform your life, small bites at a time. Subscribe today and take the first bite!
Embracing Movement for Wellness: Beyond the Myths
This episode of the 'One Small Bite' podcast, hosted by David Orozco, a Registered Dietitian and Certified Intuitive Eating Counselor, delves into the misconceptions surrounding exercise, movement, and their impact on health and weight loss. David revisits the conversation with intern Dianna Thomas, an expert in movement and weight loss, focusing on personal experiences with diet culture and the importance of incorporating a weight-inclusive approach to helping clients enhance their health and wellness.
They debunk the myth of needing to engage in excessive exercise for health, discussing the signs of overtraining and emphasizing the benefits of integrating small, consistent movements into daily life for overall well-being. The episode highlights studies that question the rigid benchmarks of physical activity, like the 10,000-steps-a-day goal, advocating instead for enjoyable and sustainable forms of movement.
David's approach—centered on curiosity, compassion, commitment, and consistency—encourages listeners to explore movement beyond conventional exercise, aiming for a healthy balance that fosters both physical and mental health for a long and nourished life One Small Bite at time!
00:00 Welcome and Special Offer for Listeners
01:15 Introducing the One Small Bites Show
02:01 Diving into Movement and Weight Loss: Part Two
02:35 Personal Stories and Debunking Diet Myths
05:11 Understanding Overtraining and Its Effects
14:44 The Mental and Physical Toll of Excessive Exercise
19:41 Addressing Gym Intimidation and Promoting Inclusive Movement
28:43 Differentiating Between Movement and Exercise
32:08 Redefining Exercise: Beyond the Numbers
33:25 Debunking the 10k Steps Myth: A Deep Dive
34:30 The Impact of Movement on Longevity
35:01 Study Insights: Steps, Intensity, and Mortality
38:08 Challenges and Limitations of Fitness Tracking
40:36 Personalizing Fitness: Lulu's Journey
50:24 The Philosophy of Small Steps to Health
Not so long ago someone wanted to find the best workout routine and diet plan to lose weight. She said she needed to find a high intensity fitness plan in order for it to work. She was motivated and said she had the "willpower" to stick with it this time. However, she soon discovered the secrete to exercise and movement.
What she discovered will change your view on fitness for good!
Join me as I bring my special guest, Diana Thomas, personal trainer and registered dietitian intern, to discuss her client Lulu's journey through movement and weight, and the secret to movement that leads to a nourished life.
In this episode Diana will discuss...
- The benefits of movement
- The differences between movement and exercise
- Whether it's better to be moving or to exercise
- How much movement is beneficial
- One small approach toward moving more for a nourished life
Omega-3s can be a beneficial part of someone's diet, but unfortunately our oceans are being over fished to the point of depletion. What if we had an alternative to those fish oil Omega-3s? What if we could get a renewable and plant-based source of Omega-3s that can be just as healthy for us as the famous EPA and DHA omega-3s we get from fish?
Well, we can.!
Listen in today to part two on my discussion on Fats, where I'll cover...
- Types of omega-3s
- How Omega-3s are beneficial for our health
- New plant-based alternative sources of Omega-3s
- The unfortunate over fishing of our oceans
- A meal plan for the day with health Fats
Looking forward to having you join in today!
Something so common in the nutrition and health world is this idea of the magic bullet nutrient. Fats in food used to be that magic bullet for me. I used to think that if people could just get higher amounts of monounsaturated and omega-3 fatty acids in their diet, things would be so much better. They’d be able to enjoy food, feel satiated more often, and not overeat.
Boy was this thinking flawed!
In this episode, I break down the skinny on fats in our diets. What they are, where they come from, and what to pay attention to. Listen in as I go through the four main groups of fats - Saturated, Monounsaturated, Polyunsaturated, and Trans Fatty Acids. And then in my next episode I’ll discuss Omega-3s and some alternatives to Omega-3s that can help us enjoy a longer, more nourished life.
I’m excited for this one. This episode is packed with great information about the types of fats that are helpful, and what to look out for in the ones that aren’t. Come and join me in this two part series on the skinny on fats.
It’s time for Part 2 of what everyone should know about. If you haven’t had a chance to listen to the first episode, please feel free to check it out here at Episode 183.
Supplements are just that, a supplement needed to deal with a deficiency or an insufficiency. However, they are not food, which we need to survive, and they are not drugs, which are also necessary to help us survive.
In today’s episode I cover…
- Understanding what natural really means
- What the supplement industry doesn’t tell you
- The research on supplement quality
- Dangerous drug and supplement interactions
- Supplements effects on cancer and general health
- Best resources available to help find the better quality supplements
- One small bite approach if you need to take a supplement
When people tell me supplements are safe because they’re natural, I often tell them that poison ivy is also natural, but you wouldn’t be rubbing it all over your face. This is but one of many problems with supplements, and quite frankly just the way the industry likes it. Supplements are not a life-long solution for nutrition. If it were that easy, why would we need food?
Come and join me in Part 1 of this two part series on supplements. In today’s episode I'll cover…
- What is a supplement and what are they for
- Why and how they should be taken
- The three variables to remember when taking supplements
- The quality, purity, accuracy, and dosage problems
- Who regulates supplements and what to watch out for
- What is the financial implications of supplements
- One small bite approach if you need to take a supplement
Now stay tuned for next week’s episode where I’ll finish off this two-parter by expanding on what to watch out for, and a food-focused approach will help you get the nutrients you need to help you live a long and nourished life.
Just like a vegetable or flower garden, living a full and long life requires several key elements to flourish. We know that hard work, dedication, and energy are necessary, but be aware of the things out of our control. For a garden it might be things like the weather, the amount of sunlight, or the critters that enjoy the fruits of your labor first. Longevity requires managing our behaviors like diet, exercising, and sleeping well, but it also requires a combined effort of community and support, access to quality education, access to quality healthcare, and a safe and secure environment. These things you might not have control over.
In today’s episode I will explore the Social Determinants of Health and how they interplay with our lifestyle habits and behaviors to enhance longevity and help us live a nourished life.
In today’s episode I'll cover…
- The comparison of healthy garden to human health and longevity
- What are the Social Determinants of Health
- Describe each of the five determinants of health
- The connection to the 5 key ingredients from last week's episode
- Talk about The Harvard Study of Adult Development
- Discuss the most important finding from the Harvard Study
- One small bite approach to begin or enhance your SDoH
Which is it, live longer or live fuller? What's more important? This is actually some of the conversations I have with many of my clients. We obviously start with nutrition, but quickly move into the 'whys'. Meaning, once we start discussing why we make the food choices we do, life starts revealing itself more and more. However, what we discover is that living longer isn't only about eating the healthiest foods, it's about who we connect with, how we sleep, whether we are active on a regular basis, what habits get in the way, and more importantly the relationships we cultivate.
That's it folks! In today's episode we will discuss the 5 Key Ingredients that will allow us to live a nourished and fulfilling life.
We'll talk about...
- What are the 5 Key Ingredients to a longer more fulfilling life
- A description of each of these 5 ingredients and how they are important
- Why we lose sight of these 5 ingredients
- What you can do today to get started on improving
- One small bite approach that will help make that start stick
**Have you ever tried any of those meal kits or delivery services? What was your experience with them? Did you find them helpful, or were the recipes or meals too confusing or too difficult to make? How long did you stick with it, and was it worth it?
These questions and more are what I’m going to cover in this podcast episode.
Almost every week I have a client or friend ask me about these meal kits and meal service companies. There are various important points to consider if you’re thinking about trying them.
In today’s show I’m going to give you a little history of the meal kit and meal delivery industry. Then I’ll go over some of the pros and cons of those meal kits. And then more importantly, I’m going to help you determine whether these meal kits are worth it, and what to consider if you do choose to use one.
Here’s what I’ll cover in this episode...**
- The history of the meal kit industry
- Which are the most popular ones
- The rise and fall of the big two Blue Apron and Hello Fresh
- The pros and cons of meal kits and meal delivery services
- Who these meal kits are really beneficial for
- What to consider before signing up
- One Small Bite approach using them
**Hope this episode helps.
By the way, if your company or organization is looking for a dynamic and engaging speaker for your corporate wellness programs. I'm your guy!
I’m happy to provide your group with lunch-and-learns or education sessions on various health and nutrition topics. I also provide cooking demonstrations, fitness programs, and even smoking cessation classes. And all of my services have had very positive reviews.
Give my contact to your HR or wellness coordinator, and for hearing this on the podcast, they get a 20% discount off the first presentation or engagement.
Remember to give them this code, 20OSB, in order to get that 20% discount off the first session. Let's start working!**
**Back when I first started as a dietitian, I was on a mission to do two things for my practice ...
- Create the best meal plans for my clients
- Find the best foods to put in those plans
I wanted to make sure I could help people improve their health with the best meal plans out there.
Noble concept, right? Or at least I thought so!
I used to spend hours calculating all sorts of nutrients content to create the best meals plans. I wanted to make sure they were low calorie, but contained a variety of foods. I wanted to make sure they were low in saturated fat, sodium, and sugar. They also had to be low to no processed foods in these meal plans.
In this episode I'll discuss why meal plans are not really worth it.
Listen in today as I discuss...**
- How meal plans perpetuate diet culture
- How they are too complicated
- Learn the pros and cons are and who they really benefit
- How meal planning can be done in a simpler and more sustainable way
- One small approach to build a way of eating that is helpful for you
**Inflammation is part of the body's defense mechanism. It is the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process. Inflammation can be either acute or chronic. However, harmful stimuli may not be so foreign, and can actually be induced by ourselves.
Body shame, weight stigma, weight bias, is sizeism. Sizeism is a prejudice or discrimination on the grounds of a person’s size or weight. This means that there is an ever present and chronic level of stress and negativity about their body.
This stress, induced by emotional or mental negativity, can influence food choices. Often, we use hyper-palatable foods to help cope or soothe ourselves under these stressful situations. And, what's ironic is that stress is that very stimuli that increases inflammation. So is it the food or the stress that's leading to inflammation.**
In this episode I'll discuss the interplay between food choices, mental health, and inflammation. I will discuss...
- What inflammation is
- The types of inflammation
- The effects of inflammation on our health and longevity
- What we don’t know about inflammation
- Discuss how inflammation is connected to our nourishment
- How inflammation is connected to sizeism or weight stigma
- Provide you with One Small Bite to manage inflammation
I came across this article the other day titled Beyond Hunger: Understanding Food Noise, and I thought “Oh, this is interesting, Food Noise. I wonder if it’s something about intuitive eating or an article about weight-inclusivity.” Well spoiler alert, it isn't.
**Supposedly, this idea of Food Noise is actually a term that has been floating around healthcare and various social channels. But what it is not, is a scientific and evidenced-based term.
That’s what I’m going to talk about in this episode...**
- What is Food Noise and who’s perpetuating it
- How WW is gaslighting you
- How this gaslighting is blaming you
- How Food Noise is propaganda to sell their services
- What Food Noise really is and what we can do to help
**Do you remember that saying in Jurassic Park when Dr. Alan Grant said “just because you can, doesn’t mean you should.” This has always stuck with me, and is even now more relevant in our digital society. The advent of CGMs (Continuous Glucose Monitors) are going a bit viral these days, so much that people without diabetes are starting to use them. But are they actually necessary? What's the benefit of using one if you don't have diabetes? Is there an actual benefit?
In today's episode I'll discuss ...**
- What CGM devices are and what they do
- Who and what they are specifically intended for
- The story of how two clients fell for the traps
- Explain what the research says about the benefits and costs
- Who should really use them
- How the body better than a machine
- One small approach to build interoceptive awareness
Episode 111 - 7 Diet Trap Warning Signs - Apple Podcast, Spotify
Do you check your phone first thing in the morning, while burning your tongue on hot coffee, shoving a bagel on the way to work, and anxious about a million things? Are you the type of person that writes endless to-do lists each day, completes two of them, and then writes the same ones all over again and more the next day? Do you go nonstop all day long and barely have time have a meal. Are you that person that brags about getting up at 5 am to workout, and can get by with 5-6 hours of sleep?
**If you answer yes to any of these questions, then congratulations! You’re a member of the Hustle or Grind Culture.
In this episode I'll explore the parallels of Grind Culture to that of Diet Culture and more, like...**
- How 80 hour work weeks won't change the world
- How the Grind exploits people's vulnerabilities and fears
- Understand the Trauma Response
- Explore the wisdom in coping
- How to do less and still reach your dreams
- One Small Bite approach
Hola amigos!
Intuitive Eating is an approach that can help break the weight-loss and subsequent weight regain cycle. It's a method of making peace with food and your body, and a way to start enjoying life again. In this episode I conclude my series on weight-cycling by telling you about how Intuitive Eating helped one of my clients finally break the shackles of diet culture, weight stigma, and healthism.
Come on in and listen to this one. This is where we learn to live a nourished and fulfilling life.
Bienvenidos todos!
Did you know that there’s a higher likelihood that you can develop cardiovascular complications like hypertension, high cholesterol, or blood fats to increase every time you try losing weight? Well, you might be thinking why. “Isn’t losing weight better for me in the long-run?” It could be if you don’t gain it, or better yet, you don’t weight-cycle.
Listen to today’s episode where I discuss…
- Why weight cycling can lead to more cardiovascular problems in the future
- What the research is saying about weight-cycling and mortality
- The journey one of my clients took by hoping off the weight-cycle hamster wheel
- The One Small Bite that can also help you get off that hamster wheel
We know that New Year's resolutions seem to fail us, especially when it comes to weight loss attempts. But why? In today's episode I am continuing with the series on Weight-Cycling/Don't Gain It, and discussing how weight-loss attempts can lead to a disordered eating way of living. Who wants to keep being at war with food and the body? If you're reading this, I sure you don't.
In today's episode we'll...
- Learn how weight loss can lead to a life-long disordered eating relationship
- Look at research tying weight loss approaches to Anorexia Nervosa
- See what the research is saying about a more sustainable approach to living a nourished life
- Take a deep dive into how to make small habits stick
- One Small Bite - Swap It Recipe
Thanks for listening. Hey, do me a favor...
- Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google,iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
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- Share the show with friends. Spread the love.
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Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Bienvenidos todos!
Happy New Year! Over the last 40-50 years we have seen diet after diet after diet, and what do we keep getting after each one? Weight gain! This on-again/off-again weight loss attempt might work for a short period of time, but we’ve seen little by little how the weight gain just comes back. We know that doing the same thing over and over again only leads to more insanity. Thank you Einstein!
**Let’s break free from weight loss attempts and start making peace with food. Let’s start not gaining weight instead of trying to lose it. Listen in to the start of my new series on weight cycling and how to make the changes you need to live a nourished life.
In this episode I’m going to…**
- Help you understand what weight cycling is
- Provide an explanation of the Weight Cycling Graph
- Discuss the research on how weight loss leads to weight gain
- Explain what energy adaptation is and how it leads further weight gain
- Provide you with One Small Bite to help you make big changes for 2024
Where do I go from here?
For all the details and more about this episode, feel free to visit my website.
- Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google,iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.
- Share the show with friends. Spread the love.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Bienvenidos todos! Have you ever noticed how stress or anxiety affects your eating rhythm? Have you ever noticed how your eating rhythm affects your digestion? Well my friends, I’m going to connect the dots. I’m going to culminate the Eating Rhythm series with a deep dive into the symbiotic dance between the eating rhythm and digestion system.
Here’s a overview of what I’m going to cover:
- Review the eating rhythm and its effects on health
- Describe my client’s digestive and eating rhythm journey
- IBS, the Low FODMAP why the eating rhythm helps
- Chrono-nutrition and Gut microbiome connection
- One small bite eating rhythm approach that helps the digestion
Where do I go from here?
For all the details and more about this episode, feel free to visit my website.
- Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google,iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.
- Share the show with friends. Spread the love.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
**Hola y bienvenidos to the One Small Bite show!
Burnout in men is a chronic problem, and the worst part is how it hides beneath the surface of masculine norms. In this episode, I bring on to the show my amazing dietetic intern Laney Jones to uproot the various culprits that lead to burnout in men, how they show up in men's mental and physical health, and of course the One Small Bite that leads to a more nourished life.
You won't want to miss this in depth analysis of the effects of burnout, and the one small mindful solution one client took that changed his health.
The fun stuff in this episode...**
- Hear about Allen's story and his challenges with burnout
- Understand what burnout really is and means
- Learn about the three main culprits of burnout in men
- What the evidence shows and doesn't about burnout in men
- Find out what the opposite of burnout is a how it's important
- One small mindful solution that helped Allen, and can help you
Where do I go from here?
For all the details and more about this episode, feel free to visit my website.
- Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google,iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.
- Share the show with friends. Spread the love.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
**Hola Folks!
Here's another great installment in the Eating Rhythm series. And of course, Happy Thanksgiving to those of you hearing today's session when it comes out, Wednesday Nov 22nd, 2023.
Have you ever woken up in the middle of the night and couldn't go back to sleep? Have you ever wondered why this happens. Well, in this episode, I'm going to explain how skipping meals and messing with our body's energy needs effects our sleep.
In this episode you’ll get...**
- My experience between poor sleep and skipping meals
- The connection to our mental state and our eating and sleep patterns
- The domino effect of erratic eating and sleep patterns and our health
- Understanding the misery zone and old familiar habits
- The starved brain phenomenon and its role on habits and chronic stress
- One small method to break the cycle of bad habits and enhance both rhythms
For more details, feel free to visit my website for the full write up for this episode.
Where do I go from here?
- Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google,iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.
- Share the show with friends. Spread the love.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
**Hola Folks!
Continuing with the Eating Rhythm series for this month. Today’s session is about some tough life lessons. These lessons led to one small thing that made huge strides in creating a nourished life.
By the way, if you don’t know what an eating rhythm is, or what it means, take a moment to listen to my last two episodes 165 and 166. They’ll help you understand what I’m talking about, but it’s not a requirement to listen to today’s episode.
In this episode you’ll get...**
- How to pay attention to habits that interfere with your eating rhythm
- First hand examples of mindless habits that get in the way
- How sheer willpower, determination, or grit aren’t enough to make changes
- The negative and blinding effects of grind culture and unrealistic expectations
- What is the misery zone of habits that interrupt a positive relationship with food
- Creating friction and the recipe to making new helpful habits stick
For more details, feel free to visit my website for the full write up for this episode.
Where do I go from here?
- Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google,iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.
- Share the show with friends. Spread the love.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola!
In my mini series on Eating Rhythm, today I get into the nitty-gritty with you about the importance of making peace with food, and building a positive relationship with food and your body.
Did you know that not having an adequate eating rhythm is one of the main ways we develop a very negative relationship with food? Many of us often skip meals, or eat very little for a variety of reasons. Then we complain that we have problems with portions, or lack the control over our cravings and desires. The relationship with food is therefore one of control and manipulation.
In this episode I discuss...
- What an eating rhythm is and why it’s important
- What happens when we don’t have an eating rhythm
- How a poor eating rhythm leads to a negative relationship with food
- How a negative relationship with food is similar to other relationships in our lives
- Find one small bite to start building an adequate eating rhythm, and a positive relationship with food
For more details, feel free to visit my website for the full write up for this episode.
Where do I go from here?
- Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.
- Share the show with friends. Spread the love.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola!
Do you know what your eating rhythm is? Have you ever heard the term? Do you know how important an eating rhythm is for you?
A few nights ago something woke me up in the middle of the night, and at first I thought it may had something to do with what I ate. But, I didn't have a stomach ache, I didn't need to go to the bathroom, and I wasn't feeling sick or upset. So, I began to remember what I often tell my clients "you're eating rhythm affects other body rhythms."
In this episode I discuss...
- what an eating rhythm is
- how important it is for our health
- how it impacts our body's systems
- how it affects our metabolism and energy levels
- it's intricate connection to our sleep rhythm
- and how to create an adequate rhythm for a nourished life
Please feel free to visit my website for the full write up for this episode.
Where do I go from here?
- Download the show wherever you listen to your podcasts like Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Rate and Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content.
- Share the show with friends. Spread the love.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4714.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! This possibly one of the most common questions I get from clients, or anyone. Listen in to this amazing episode where I set the record about carbohydrates, and whether they actually make us gain weight or not.
In this episode you'll learn...
- The different types of carbohydrates
- Why the are so important for our health, and what that means
- How carbohydrates are essential for fueling your body
- The connection carbohydrates have to our identity and culture
- Whether they do or don't make us gain weight
- A simple One Small Bite approach to enjoying them
I'm really pleased to share this episode because I think it can really help people get a better understanding of carbohydrates and how they can be a part of any diet.
If you like reading alone, or prefer a full read, feel free to visit my website. I provide a complete write up for this episode.
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here! This show runs on the generosity of our community, and every small amount really helps. Thank you!
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! A couple of days ago someone asked me what I thought about the new blockbuster weight-loss drugs. Have you heard of them - Ozempic, Wegovy, and Moungaro? They are going viral (and not just in the social media sense either). So, I thought this would be a good opportunity to unravel the mystery of these drugs.
So, are they really the magic weight-loss shot (couldn't resist the play on "bullet" - ha, ha), or not?
In this episode you'll learn...
- What are these GDP-1 agonist?
- Do they work?
- What are the costs?
- What are the side effects?
- Will the medication keep the weight off?
- Recommendations if you decide to use them.
And, at the end, you'll get to pick the one that's gonna get you there!
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here! This show runs on the generosity of our community, and every small amount really helps. Thank you!
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hey there! In this episode I’m going to explain the 6 Intuitive Ways that having purpose can improve your odds for longevity. How can that be true, you might ask? Because people that live in the Blue Zones are living proof. Purpose is one of the nine key elements of longevity found in these populations. These centenarians wake up everyday with purpose, and it leads to these six methods of living fully. Listen in to these simple, yet effective ways of living.
6 Intuitive Ways Purpose helps us
- Prioritize Meals
- Manage Stress
- Make Meaningful Connections
- Slow Down
- Purge Unhelpful Habits
- Get Quality Sleep
And, at the end, you'll get to pick the one that's gonna get you there!
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here! This show runs on the generosity of our community, and every small amount really helps. Thank you!
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hey there! In this episode I’ll show you how losing weight can actually damage your energy levels, and contrary to popular beliefs, lead to more long-term health problems. But don’t worry, I’ll give you some simple alternatives that you can do right now to keep you feeling fit and energized without getting on the weight-loss/weight-gain hamster wheel. OK let’s get started.
I'll discuss...
Ways we try to lose weight. What happens when we lose weight
The signs wt-loss zaps your energy
- Increased hunger
- Weakened immunity
- Low metabolism
- Sleep challenges
- Irritability
- Anxiety and Depression (highs, lows)
And, I'll provide one small alternative that can help you right now to keep you fit and energized!
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here! This show runs on the generosity of our community, and every small amount really helps. Thank you!
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hey busy parents! Did you know what the key to longevity is? Yes, it’s probably what you are thinking - eating healthy, exercising, managing stress, and sleeping well. However, in this episode you’ll learn about Alimentar - What it means. Why it’s necessary for longevity. And, more importantly, how you can apply it in your life to live longer, have more energy, and enjoy life.
5 Key Ingredients for Longevity
- Eating Intuitively
- Sleeping well more often
- Moving more regularly
- Purging bad habits
- Connecting with your tribe
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Also, if you’re able to help we would greatly appreciate a small contribution by buying us a coffee here! This show runs on the generosity of our community, and every small amount really helps. Thank you!
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Member Survey - Click the link here, fill out the survey, and at the end of Oct 2022 four randomly selected winners will be emailed their $25 Whole Foods electronic gift card, just for completing the survey. Hurry up, this giveaway ends Oct 2022!
Resources:
EVOLVE Community – We We bring together - people who want to EVOLVE their relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Anti-fat bias, weight-stigma, and fat-shaming happens both so implicitly and explicitly, that many just take it as the norm. There is idea that fat is bad, and that being fat is the same as being unhealthy, which only leads to feeling more unworthy, isolated, and hurt. In today's episode I talk with Health Coach Joe Loye on his journey through fat-shaming and transformation to Healthy At Every Size and weight-inclusivity, body positivity, and just feeling better in the body he's in. Listen in today as we discuss the main areas that fat-shaming shows up in our society and ways we can move away from that toxic thinking.
- Joe's journey to the weight-inclusive space
- How fat shaming and weight stigma shows up
- The differences of fat-phobia in men
- How fat shaming and fat-phobia shows up in gay men
- How straight people can help
- How a fat person can protect against weight-stigma and fat-phobia
Resources:
EVOLVE Community – We We bring together - people who want to EVOLVE their relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
We may not be aware of the plethora of the toxic diet talk and implicit negative body and food messaging that comes at us from so many directions – TV, social media, movies, magazines, news outlets, parents, teachers, family, and friends. The pressures to be transform our bodies into something they are not, is incredibly prolific. Today, I am going to discuss the one single most important method to confront the toxic diet culture in our society…self-compassion. It may not sound like much, but self-compassion is critical to dismantling diet culture because it requires that we start with ourselves. Instead of trying to fix others, change their bodies, or force them to be healthy, self-compassion starts by looking internally within ourselves first. To be self-compassionate is to build courage, and it is courage that will stand up to the toxic diet mentality and end it.
Resources:
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Curiosity is one of those human characteristics that seems to work in the background. It often directs us down one path or another in life. Interestingly, curiosity is a human trait that can actually provide us with a longer life, a higher quality of life. Curiosity is helpful for survival, slowing us down to manage stress, connect with the people we love and with ourselves, and to help us feel engaged with our community and purpose in life. In today’s episode of the One Small Bite Podcast, David will elaborate on all of these and outline the those in five clear methods curiosity can help us build a more positive relationship with food and our bodies.
Here are some episode Highlights:
- Curiosity and Health
- Food is key to survival
- Curiosity can help us manage our stress
- Participation and Enjoyment
- Slowing down – there it is again!
- Empathy and helping others
Resources:
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Dinner is easily the most common time we congregate with people we know or love. It is the meal that helps us slow down and reflect on the day, and it is also when we relax and unwind from a busy day of work. In this episode we are going to explain how dinner helps us extend out lives, provide opportunity to enhance our health through the emotional and physical needs every human requires.
Here are some episode Highlights:
- Connection
- Slowing Down
- Refuel and Fuel/Purpose
- Challenge Comfort Zone
- Creativity/Problem Solving
Resources:
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Lunch has to be the most overlooked and forgotten meal of the day. It's almost always shadowed by Breakfast, and Dinner is definitely the time we get to spend with family and friends. But did you know that Lunch provides such an important fueling mechanism to your body? In this episode, I talk about a client with diabetes and how she was able to improve her blood sugar levels just by paying attention to her body's needs. Slowing down to have a meal in the middle of the day, was critical for her. We'll explore what the research shows about lunch and how it can help the body. I provide some ideas about food combinations that can build a more positive relationship with food and your body. Now, sit tight, relax, and enjoy this show.
Here are some episode Highlights:
- How lunch helped improve blood sugars
- 4 Stages of Learning
- The research behind meals and lunch
- Small changes to enhance your lunch options
Resources:
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
We hear it all the time "Breakfast is the most important meal of the day." Really? Why is that the case, and more importantly, is it really the most important meal of the day? For many people that don't eat breakfast, does that mean they need to stop and have it? In this episode, we will unpackaged whether breakfast really is the most important meal of the day. We'll explore the pros and cons of having breakfast, the best time to have breakfast, and what type of foods are best for breakfast. More importantly, we'll look at breakfast from a more intuitive lens, and help you determine what's right for you. Now, sit tight, relax, and enjoy this show.
Here are some episode Highlights:
- Pros and Cons of breakfast
- When is the best time to have breakfast?
- What is the best types of food to have for breakfast?
- What does it mean for you?
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
The pressure and stigmatization from diet culture that many people endure can be very isolating. It can often cause some people to feel like they’re stuck on an island all alone. The research is compelling: Social isolation and loneliness is linked to various chronic illness and various physical and mental conditions such as high blood pressure, heart disease, a weakened immune system, anxiety, depression, cognitive decline, Alzheimer's, and can even lead to death in some people. One of the best ways to beat the stressors of diet culture is to find people that can support one another, learn together, and make people feel like they belong and are important. In today’s episode, we are going to tell you about Sally’s journey to finding a positive relationship with food and her body by finding a supportive and nurturing community. We will give you the ingredients to a community that will help you feel good and live a long and higher quality of life.
Here are some episode Highlights:
- Alone – Netflix show
- Sally’s story
- A weight-inclusive community
- Features and benefits of the One Small Bite community
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
The pressure and stigmatization from diet culture that many people endure can be very isolating. It can often cause some people to feel like they’re stuck on an island all alone. The research is compelling: Social isolation and loneliness is linked to various chronic illness and various physical and mental conditions such as high blood pressure, heart disease, a weakened immune system, anxiety, depression, cognitive decline, Alzheimer's, and can even lead to death in some people. One of the best ways to beat the stressors of diet culture is to find people that can support one another, learn together, and make people feel like they belong and are important. We are going to explain how building and finding a community with the purpose of helping people build a positive a secure relationship with food and body so that they can feel good and live fully, is one of the best ways to beat this stress in life.
Here are some episode Highlights:
- Health risks associated with loneliness
- Getting Unstuck – how the community was formed
- How diet culture adds to the chronic stress
- The benefits of anti-diet approach to chopping diet culture
- How community overcomes stress
- Feeling good and living fully is belonging and community
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
It’s just another Tuesday afternoon in front of the computer and your back is acting up again. The pain comes and goes, but when it does it makes it so hard to concentrate. It’s so frustrating because you’re told to just take some pain meds, but to no avail. We may not realize that the aches and pains in our body can be an indirect effect of chronic stress that goes on almost automatically. For some, that automatic stress is so familiar we wouldn’t know what to do without it. It’s taking its toll on the body, sleep, eating, and you don’t even notice it. This is what we’re going to talk about today. How to relieve those aches and pains with a little bit of stress management, and a lot of compassion and awareness. Here are some of the main points we will talk about today.
Here are some episode Highlights:
- Benefits of an Out-of-Network Physical Therapy practice
- How chronic stress affects those body aches and pains
- Runners and people on wheelchairs
- Recovery and body physiology and biology
- 3 Simple ways to manage stress
- Call-to-action to relieve pain
Blah, blah, blah
Highlights:
- How stress effects our sleep
- The overworked HPA Axis and the circadian rhythm
- The barrage of chronic stress in our lives
- How weighing every day wakes us up
- 5 Tips to help us sleep better
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Are you one of those that wake up at two or three in the morning and you just can't fall back to sleep? You toss and turn but the ruminating in your head doesn’t stop. Or maybe you’re dealing with menopause and getting hot flashes, or you’re getting up to pee all the time. You might pick up your tablet or your smartphone and you start looking at social media or maybe turn on the TV, and suddenly, it’s two hours later and you have to get up for work. Today, we’re going to look at the causes of waking up in the middle of the night and give you 5 simple ways you can start doing now to help you get back to sleep.
Highlights:
- How stress effects our sleep
- The overworked HPA Axis and the circadian rhythm
- The barrage of chronic stress in our lives
- How weighing every day wakes us up
- 5 Tips to help us sleep better
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
ON Community – We We bring together - people who want to build a positive relationship with food and body - To - practice new habits, learn, share, and grow together - So that we can - have a longer and higher quality of life! Read about it here.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
The stress response is a genetic trait that has been passed down to humans since our prehistoric reptilian ancestors. It is a response that has allowed us to deal with threats, challenges, and moments of danger. However, in modern society we are no longer being chased by bears, lions, or wolves, yet we deal with a low and chronic level of stress on a regular basis. In this podcast episode we are going to break down how stress interferes with our eating, metabolism, and appetite, and one simple way we can fix those challenges so that we don’t end up effecting our health in the long run.
Highlights of this episode:
- The stress in our lives now
- Types of stress: Acute and Chronic
- Biology of stress: The HPA Axis
- Chronic stress and effects on eating
- The One Small Bite approach to stress and eating
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Get Unstuck Class
Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hi Folks - this week's episode is just a quick heads-up that I'm taking a break from podcasting this week. I'm on a little family getaway for the 4th of July and my birthday, and it's time for me to connect. I preach it a lot, so I'm walking the walk. I hope you too are able to find that important "me-time" and add some close intimate connections back into your life.
Stay tuned because next week I start a new series on the affects of stress on eating, sleeping, joints and back, your gut health, your heart and mind. So, get ready cuz I got some great content coming your way.
Thanks for tuning in. Following on IG or Twitter @OrozcoNutrition, DM me or leave me a review on Apple Podcast or Spotify. Love to hear from you. Thank you again!
Decolonize Your Plate!
Dr. Nyemb-Diop invites black people to decolonize their plate. The idea of a healthy plate consists of European centric foods. This systemic racism affects how nutrition services are provided to black people. Black culture can create their plate their way by decolonizing it. Cultural foods are healthy and healing. Forget the whitewash of healthy food lists.
Highlights of this episode:
- Dr. Nyemb-Diop's Decolonize Your Plate approach
- Racism within nutrition and dietetics practices
- Systemic oppression in healthcare
- Body and food shame within black communities
- Healing through cultural foods
Guest Info:
https://www.instagram.com/black.nutritionist/?hl=en
https://www.linkedin.com/in/keranyembdiop/
https://fierce-originator-7182.ck.page/73c6d6e0b1
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Get Unstuck Class
Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Do we need a supplement for every problem? Bogus diet supplements are everywhere and often pedaled by celebrities. Their celebrity status adds more appeal to the supplement because so many of us wish we had that celebrity edge - the looks, success, money, likeability, and status. David saw the new infomercial by Tony Horton and wants to share his insights on this bogus product. This product has all 7 key signs of why a diet fails. If supplements are not the answer, what can we do instead?
Highlights of this episode:
- Tony Horton’s new bogus diet supplement
- 7 key signs of bogus diets
- Why bogus diets sell
- How consistency is key
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
The secret to recover from binge eating is not through more restriction. David's guest, Sam, talks openly about her journey with binge eating. Her challenges are personal and systemic. Sam shares her secrets in the hope her message with reach others and create more understanding about this eating disorder.
Highlights:
- What is binge eating?
- Challenges and stereotypes
- Fatphobia and Health At Every Size
- COVID pandemic impacts
- Recovery process
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
**Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Further Resources:
The Book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food**
Get Unstuck Group Class - Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Do caffeine and caffeine-derivatives really give you wings? Actually, the higher you rise, the harder the fall. Caffeine and energy drinks don't really work to increase your energy or metabolism in the long run. Today David tackles common myths and assumptions about caffeine and caffeine derivates. Let's redefine the goal of if something is working for you.
Highlights of this episode:
- How energy levels change
- Energy and metabolism
- Caffeine and caffeine derivates
- Debunking energy claims
- What helps your energy levels
Resources:
One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Get Unstuck Class
Starts July 12, 2022. There’s an early bird special. Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
The push for you to reach 10K steps is actually diet culture marketing. What if less was more to live longer? David examines the origin, the myth, and the science around 10K steps. Plus, what actually helps. It’s all about less is more, one small bite.
Highlights of this episode:
- Origin of 10K Steps
- The Science of 10K Steps
- 10K Steps is #Fitspiration
- Misleading Health Apps and Tools
- Starting a Program Right for You
Summary:
A Japanese company, Manpo-kei,” which translates to "10,000 steps meter," popularized the 10K steps through their pedometer product. Marketing probably advised that 10K was a nice big round number that would sound attractive and easy to remember. They weren't wrong.
Now, wellness programs and other companies jump on the band wagon for folks to reach 10K steps. Even healthcare providers make assumptions that the 10K steps is based on evidence and recommend that to their patients.
Depending on your foot and leg size and your stride, 10K steps is roughly around 5 miles.
David is not arguing that walking is not beneficial for those in able bodies to do so. For the trendy go-getter perfectionists out there, or for those who see this stuff and feel guilty about their own performance, this information may offer some relief.
The real question is - 10K steps helps what for who?
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Keto and fasting promises are many and when something sounds too good to be true, well, it usually is. We all fall for empty promises at some point because we want it to be true. If you want to stop getting suckered in by diet influencers, you are in the right place. You do not have to diet, it is nonsense!
Highlights of this episode:
- Keto diet explained and debunked
- Fasting myths debunked
- Diet warning signs
- What we know about longevity
Warning: this episode contains diet culture concepts that David criticizes, not in support. That said, if you are not ready in your journey to be exposed again to these concepts, honor your mental health first and skip this episode.Resources:
One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Get Unstuck Class
Starts July 12, 2022. There’s an early bird special. Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
How can I fix my metabolism? It's a good question and a common one. Unfortunately, diet culture misleads us with half-truths or exaggerated claims. We are here to debunk myths around metabolism and then discuss what really helps metabolism to get you feeling good!
Warning: this episode contains diet culture concepts such as weight, fat, obesity, and calories. We use these words not in support. We use these words to argue against their short-comings. That said, if you are not ready in your journey to be exposed again to these concepts, honor your mental health first and skip this episode.
Highlights of this episode:
- Energy and Metabolism
- Debunking Myths around Fixing Your Metabolism
- What Helps Metabolism
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Get Unstuck Class - Starts July 12, 2022. There’s an early bird special. Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Have you ever been in a toxic relationship that you knew was toxic but you couldn’t leave? Diet culture is that toxic boyfriend or girlfriend that gives us a poor relationship to food. Tune in to learn how to build a positive relationship to food and dump diet culture!
Highlights of this episode:
- Food relationships
- How food relationships are damaged
- What a positive relationship looks like
- 5 ways to start building a positive relationship to food
Summary:
Everyone has a relationship to food because food is more than just fuel and nutrients. Whether you realize it or not, your relationship to food has been formed out of experiences and memories! Food has a physiological and neurological effect. Every time you eat, it can create an experience. Your personal history, heritage, and cultural foods influence your relationship to food. Your environment or your settings can influence your relationship. Unfortunately so many of us have experiences from diet culture that damage our relationship to food. Things like food insecurity, parents, peer groups, influences, entertainment, media, diets, exercise programs, and cultural fatphobia. There is a way to break up with diet culture and start reclaiming your relationship to food! Hint, one small bite at a time...
Resources:
Free resource on website - Are You an Intuitive Eater?
Book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Get Unstuck Class
Starts July 12, 2022. There’s an early bird special. Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Are you fighting your body? Tune in to learn how to stop the war on your body and reclaim it for yourself! Through allowing ourselves to be nourished, we can stop the war and start thriving.
Highlights of this episode:
- What is nourishment?
- The Be Nourished approach and why it’s needed
- Embodiment and disembodiment
- Body Trust® framework
- How to reclaim your body
Episode Summary:What is nourishment? Nourishment is about food and ways in which we act upon food. When we are at war with our bodies, we are not providing it nourishment.The Be Nourished approach was formed by Hilary and Dana out of the failures of the traditional weight loss as self-care treatment plan. Diet culture has inserted itself to help you war against your body. Because we are all born with a natural embodiment and intuitiveness, we don’t need diet culture’s messages and methods. Diet culture creates disembodiment. The framework to step away from that and heal is the Body Trust® framework. Step by step, you can learn how to reclaim your body and be nourished!
Resources:
Be Nourished website: https://benourished.org
Body Trust book: Reclaiming Body Trust
One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Get Unstuck Class
Starts July 12, 2022. There’s an early bird special. Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Can you lose weight eating intuitively? The answer may surprise you. Eating intuitively is a transformation out of dieting into eating in a way that helps you feel good. If you are seeking weight loss, you will benefit from this close look into intuitive eating.
Highlights of this episode:
- Defining Intuitive Eating
- Weight Stigma
- Problems with Weight Loss
- Weight and Chronic Conditions
- Intuitive Eating and Weight
Episode Summary:
Can you lose weight eating intuitively? The answer may surprise you. If you lose the weight, you’ll probably re-find it again. Is that really helpful? Does that mean that the weight loss worked? We beg to differ. If you went on a weight loss program and ended up gaining weight back, the program did not work. And not because of you. It’s the programs that are flawed. Curious? Tune in or read the shownotes to learn why weight loss is problematic. You will also learn about intuitive eating, which is a guide to healthy living that does not focus on your weight. Eating intuitively is a transformation out of dieting into eating in a way that helps you feel good. If you are seeking weight loss, you will benefit from this close look into weight issues and intuitive eating.
Resources:
Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food
Get Unstuck Class
Starts July 12, 2022. There’s an early bird special. Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
If you are tired of diets and chasing a “healthy living lifestyle,” this podcast is for you. There is another way. This episode brings you four major ways to start an anti-diet life. Learn about the One Small Bite book and why this approach is more digestible! This is the One Small Bite approach, an anti-diet philosophy that rests on 4 pillars: curiosity, compassion, commitment, and consistency.
Highlights of this episode:
- Anti-diet Approach
- One Small Bite Approach
- 4 Ingredients to Help Feel Good
- Living an Anti-Diet Life
Episode Summary:
Have you gone down the rabbit hole into a diet or “healthy lifestyle change”? What have you learned so far? If you are struggling with habit changes, sticking to a plan, or find the plan unsustainable, it is time to try something else. Welcome to your anti-diet journey that honors health. This is not throwing in the towel and saying the hell with it. This is the One Small Bite approach that transforms your relationship to food through 4 pillars: curiosity, compassion, commitment, and consistency.
Resources:
Get Your Copy of the One Small Bite Book
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Weight-loss surgery is a big deal. Does it live up to its promises and expectations? Before you make any assumptions, tune in to learn more about this life-time process.
Highlights of this episode:
- Before Weight-Loss Surgery
- Weight-Loss Surgery Programs
- How to Eat After Surgery
- What Surgery Does Not Consider
- Physical and Emotional Journeys
Episode Summary:
People in larger bodies may be curious about weight-loss surgery for many reasons. There are factors to consider before this decision is made. Tune in to Vincci Tsui’s guest appearance on One Small Bite, as her and David discuss many of the real-world problems they experienced as dietitians in bariatric centers providing weight loss and the type of work they prefer to do now. Bottom line is that bariatric or weight-loss surgery is not a magic bullet or quick fix. There are many rules and musts to follow before, during, and after the surgery. Yet, patients are never symptom free.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Seeking weight loss is a hamster wheel! Are you ready to try something different? Jewel was ready for sustainability and self-love. Jewel broke up with diet culture and committed to her weight-inclusive approach to health.
Highlights of this episode:
- Childhood messages of weight
- Weight loss for relationships
- Dieting cycles
- Life stressors and dieting
- Weight inclusive approach to health
Summary:
Jewel grew up with messages that her body was unacceptable. This lead to a mix of rebellious behavior and commitments to weight loss programs. Luckily, her therapist recommended David for nutrition. David's approach is very different than most. David likes to focus on the whole person, and makes space for them to reach their own answers. Like Sherpa guiding you up the mountain, you will progress and thrive. Jewel's story is about her own curiosity and self-compassion, and what that ultimately did for her.
Why does this matter? Because diet culture SUCKS!
Important Dates for David’s book, One Small Bite
Presales on Amazon.com now!
April 12 – book available on Kindle
April 19 – book available in hardback and paperback
Get Unstuck Class
Starts May 10th 2022. Registration is going up on the website in a few days. There will be an early bird special. Classes are on Zoom, so no travel necessary.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Are you chasing a certain body weight? Did you know your body is supposed to change? Menopause may feel like something to fix and yet, “menopause is a process, not a disease.” Val Schonberg sits down with David to discuss the intersection of menopause and nutrition.
Highlights of this episode:
- Menopause and Disordered Eating
- Menopause and Weight Bias
- Intersection of Menopause and Nutrition
- Menopause and Weight Inclusive Approach to Health
- Body image and Menopause
- Cultivating Physical and Emotional Well-Being
Episode Summary:
This is Part 2 of last week’s episode. Disordered eating steals the joy from eating and from our family and friend connections. Menopause is about change and disorder eating can disrupt this process negatively. Even without the presence of an eating disorder, dieting for weight loss is problematic. Weight loss is not recommended after 65 years old for longevity. For our eating, we can prioritize nutritious foods without dieting. Doctors recommending weight loss to anyone can be harmful and short sighted for a person’s health. Val and David discuss nutrition inventions outside of weight, bringing in true self-care during this life change.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Menopause may feel like something to fix and yet, “menopause is a process, not a disease.” Val Schonberg sits down with David to discuss everything menopause.
Highlights of this episode:
- The stages of menopause
- Menopause and nutrition
- Menopause and digestion
- Body image and menopause
- Physical and emotional well being
Episode Summary:
Menopause is the end of a woman’s reproductive years, confirmed after one year without mensural cycle. There are three stages of menopause, perimenopause, menopause, and post-menopause. Over time, women experience hormone changes, resulting in symptoms like hot flashes, night sweats, irritability, and fat is stored in the central area - we don’t know why actually. Menopause can be short or up to 10 years. Post-menopausal years without estrogen can mean a decline in bone health, osteopenia, and cholesterol can rise.
Just like puberty, there is a process. If women’s life cycles were an airplane ride, puberty is a turbulent ride up and menopause is the landing. Women in menopause and with weight gain will often self-impose food restriction, especially women who have dieted in the past. They get frustrated, because the diets are not working like they have in the past. When women go to the doctor, the LDL and cholesterol is higher, they are pre-menopausal, and the BMI is higher. The message becomes the weight gain did this and you are now at risk for other chronic diseases. However, these symptoms can be just the change in hormones, not the BMI or weight. How a woman reacts can be mentally disturbing. The desperation to lose weight can be troubling.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app if it allows. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
With so many of us seeking weight loss, why bother with intuitive eating? It is not a life hack to weight loss after all. Tune in to listen to how Faith broke up with diet culture and committed to her intuitive eating journey.
Highlights of this episode:
- Pillars of One Small Bite Approach
- Client’s relationship to food and her body
- Client’s journey and outcomes
- Compassion and confidence
Summary:
Faith is a guest on this episode to share her experience as a client of David’s and her intuitive eating journey. Faith was stuck on diet rules and weight in her efforts to achieve health. Dissatisfied with her diet program, she stumbled into David’s door. What she found was less pre-occupation with food, variety, more self-compassion, and confidence to live her life with more joy. Faith broke up with diet culture, and you can too!
Important Dates for David’s book, One Small Bite
- Presales on Amazon.com now
- April 12 – book available on Kindle
- April 19 – book available in hardback and paperback
Get Unstuck Class
Starts April 26th 2022. Registration is going up on the website in a few days. There will be an early bird special. Classes are on Zoom, so no travel necessary.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Ever been on a diet? How did that work out for you? Ever wonder about an alternative to dieting to achieve your goals? Tune in for this episode to help you ditch the diet mentality.
Highlights of this episode:
- Thought experiment about the diet mentality
- Yo-yo weight changes
- Intuitive eating
- 4 ways to ditch diet mentality
- Blue zones
Announcements:
David’s book, One Small Bite, is open for pre-sales, now!
Episode Summary:
People diet to manipulate their bodies. Think back to the first time you started a diet. Maybe you gained a bit of weight, and so you diet and exercise to lose weight. The weight goes, and then, over time, the weight comes back. And then you go on another diet, lose weight, and then the weight comes back. Over time, you may have even more weight regained than the initial weight gain. In weight regulation studies, the single biggest predictor of weight gain, is weight loss.
Even if you have not followed a specific diet plan, if you have food rules that are running the day-to-day with eating, you are dieting. Dieting is a form of starvation, whether that is time restrictive or eliminating food groups. The body can react through the HPA axis to retain body weight. The yo-yo weight changes can also be called a hamster wheel, spinning in circles. Eventually you think, there has to be a better way!
And there is. Intuitive eating helps people get back in touch with their bodies and create a better relationship with food. Intuitive eating is a mindset and an approach to behavior change with food. Behavior change is about unlearning and learning something new. It takes a while to do and the payoff is worth it. David’s intuitive eating approach introduces 4 C’s: curiosity, compassion, commitment, consistency, as the pillars for true behavior change. Einstein said, “I have no special talent. I am only passionately curious.”
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
David and Heather dismantle diet culture within the fitness culture. Join us to learn about Heather’s approach and her client’s success with anti-diet mentality.
Highlights of this episode:
- Sports nutrition and intuitive eating
- Dismantle diet culture in fitness culture
- Different types of hunger
- Weight conversations
- Sustainable behavior
- Successes and challenges
Guest Bio:
Heather Caplan is an anti-diet weight-inclusive registered dietitian. She hosts the podcast RD Real Talk, covering a range of topics related to anti-diet and weight-inclusive work. In her virtual private practice, she specializes in disordered eating, and bringing intuitive eating to athletes and parents. She's the founder of Weight Inclusive Nutrition and Dietetics, aka WIND, and co-founder of the Lane 9 Project—a virtual community for athletes experiencing hypothalamic amenorrhea. Her work has been featured on the TODAY show, and in the Washington Post, Outside magazine, EatingWell, and Runner's World. You can find her online at heathercaplan.com, or hang with her on Instagram @heatherdcRD, where she's keeping it real about parenting 3 kids under 4, training for her next race, and probably not meal planning.
Episode Summary:
Heather knows not to apply her experience to everyone, yet, she has seen a lot of harm from diet culture show up in her private practice. She says that with a diet culture approach, clients are more likely to drop off and not follow the dietitian’s interventions. Knowing everyone is different, Heather gets curious about each client’s different lived experiences and provides an anti-diet approach to food and movement. Heather and David discuss the 72 billion diet and wellness industry is hard to call out. There is a growing body of evidence for a weight inclusive approach to health. Diet culture doesn’t stop with its old diet approaches. Now, they are listening to anti-diet work and co-opting the language. Heather says this is diet culture’s last breath. It is an act of desperation. The big win in anti-diet work is the brain space people get back and be more present with LIFE. Their flexibility leads to satisfaction, pleasure, and joy.
Hola amigos! Welcome back!
Diet culture is sneaky! Be careful about hopping on to the reverse diet trend, it’s a trap! It claims to help people get off of diets, but the plan of action is full of red flags.
Highlights of this Episode:
- Highlights of this episode:
- What is reverse dieting
- Understanding metabolism
- Identifying diets in disguise
- Alternatives to dieting
Episode Summary:
Reverse dieting information is click bait, targeting people who have been on crash diets who have stopped losing weight. At first, the article centers around “stop dieting” because it slows your metabolism. Yet, this plan is a diet! The more we diet by restricting food, the body will slow its metabolism down to preserve itself. While the article may claim that this reverse diet method is all about “eat more, weight less,” when you look at the plan of action, it is really just another diet. Careful out there – diet culture is sneaky! There is no research to suggest that reverse dieting is safe or effective.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Weight loss surgery is major decision for some people. Is it worth it? What are some factors to think about that are not advertised in the brochures? David unpacks the details in this episode.
Highlights of this episode:
- Isabelle’s weight loss surgery story
- Types of weight loss surgery
- Claimed benefits
- Risks and Lifetime Outcomes
Warning: this episode will mention numerical weight, body mass index (BMI), obesity, and weight loss surgery or bariatric surgery, in order to share an individual’s story through her intuitive eating journey and bring criticism to bariatric surgery. Weight loss surgery and bariatric surgery will be used interchangeably throughout the episode.
Summary
David’s first dietetic job, about 18 years ago, was at a premier bariatric center. They had everything associated with the surgery in-house and were identified as meeting the gold standard for weight loss surgery.
The bypass surgery creates a highly restrictive diet and micronutrient regimen because of the major alternation of the digestive tract. Post-surgery care means taking vitamins and minerals for life, and not just one multi-vitamin daily. It requires a strict schedule of multiple supplement pills and sometimes B12 injection shot once a month.
The digestive problems post-surgery is a laundry list: acid reflex, constipation, nausea, vomiting, diarrhea, and more specifically, dumping syndrome. It’s really no surprise why these digestive problems happen. The surgery reduces the stomach to the size of a ping pong ball. Parts of the small intestine are removed and reconnected at remaining intestinal sites.
The outcome is poor malabsorption of food and its nutrients for life, which leads to its own risks. People who had weight loss surgery and lost weight are often still in large bodies because “large” is a relevant term. Post-surgery, malnutrition is common because the body is having trouble digesting and absorbing adequate protein.
David sees people who underwent the surgery over two years ago, because they are looking again, to lose weight. It’s really just like another diet, which comes with weight regain. Anything that forces your body to lose weight, is seen as a threat, a stress response.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email
Hola amigos! Welcome back!
Is your inner critic pecking at your eating habits? What if self-compassion was served at the table? Tune in to listen to Raegan’s conversation with David how curiosity and compassion help our health.
Highlights of this episode:
- Curiosity and Compassion’s Impact
- Introspection and Mindfulness
- Curiosity Opens Experimentation
- How To Start Real Change
Announcements:
David’s new book is being published this April, which highlights real clients’ journeys of finding their peace with food. Read more about it here: https://orozconutrition.com/one-small-bite-book/
Summary:
Curiosity and compassion go a long way in our human growth. This helps facilitate the work Raegan does with her clients. Raegan likes to bring these elements into the session, and when she sees the client down on themselves, she is there to remind them to come as they are. Life happens, she says.
Raegan shows up as curiosity in sessions with people. Her clients describe their struggles or rules around food, and Raegan creates a mindful dialogue around the client’s experience. Pausing can be beneficial to slow down, stop the autopilot and contemplate our own actions.
What’s interesting is that clients usually have a lot of compassion for others, but think they should be doing better. If people think they are prioritizing themselves, they are being selfish. Yet, if we cannot take care of ourselves, we cannot take care of others.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
How does traditional masculinity affect you? Dr. Ronald Levant explains how the dominant traditional norms are killing men and creating violence in America. This is not an attack; this is a call to help men break free from harm.
Highlights of this episode:
- Masculine norms
- Men’s behaviors and health
- Men and their emotions
- Anger and heart disease
- Helping men
For this Episode:
Let’s be sure to define traditional masculinity first. What tradition are we referring to? The dominant tradition in America is defined as American born, white, cis-gender (male), heterosexual, Christian, and an able-bodied person. This is the standard of what all men are held to in America.
Masculinity is used synonymously as male with a Y chromosome. In psychology, Dr. Levant and his colleagues have a different understanding - that masculinity is a gender norm, built by social norms, the unwritten rules of society.
Dr. Levant defines masculinity as harmful. Masculinity norm is obligatory, meaning it’s morally required and demanded from all males. Masculinity is oppressive because it upholds the patriarchy structure, which others women and any other groups outside the masculine social norm characteristics. Masculinity was examined by multiple characteristics and was associated with negative outcomes. And a short list of benefits.
Men have a difficult time expressing their emotions. The inability to recognize emotions and their subtleties and textures is called alexithymia. How do you communicate your feelings to others to be understood, accepted, or acknowledged?
David hopes this helps any men struggling with their health or helps the women trying to help their men.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
If you are someone intimidated by the kitchen- doesn't know what to do with those knives or those pots, or you might not even have them, or don’t know what to buy-David and Reid Garcia discuss how to get started!
Highlights of this episode:
- How to kickstart cooking skills
- Benefits of cooking skills
- Challenges of cooking
- Knife skills
Episode Summary:
Reid Garcia founded a company called Helpful for Life after quitting his electrical engineering job. It's a little bit of a jump. What does it have to do with engineering? Reid found himself trying to figure out these things about life, like credit cards, taxes, cooking, finding an apartment, moving across the country, finding a job, etc. And not just how to, but the best way and avoiding big life traps. He wasn't alone and realized this is a need. His tagline is - it's the best education you never got.
Cooking and eating are something that everybody needs to do. So, it doesn't matter who you are, where you're from, guy, girl, non-binary, it doesn't matter. You need to eat to live. One of the big differences about Kickstart Your Kitchen compared to other programs is that it looks at the big picture and is not just teaching you a recipe.
Want to support Orozco Nutrition while also supporting Helpful For Life? Listen in to this podcast to get the affiliate code for Kickstart Your Kitchen! Click the link above and a percentage of your purchase will go to us.
Hola amigos! Welcome back!
Is dieting really making you happy? How does your focus on weight serve you? What if there was an alternative to achieving health besides a weight goal? There is an alternative mindset.
Highlights of this episode:
- Introducing Kia Bourne, RDN
- Diet culture vs. anti-diet mindset
- Discussing the weight and body relationship
- Diet culture and eating disorders
- Identity past weight
Announcements:
- Trigger warning – discussions about suicide are present.
- Read Kia Bourne's blog post: THE BLACK & WHITE MINDSET: Has the anti-diet movement gone too far?
Episode Summary
Kia helps clients reject diet culture mindset. Afterall, fitness and nutrition are more than weight loss. Up until recently, there has not been another option for health outside of targeting weight loss. Traditionally, diet culture is front and center. It’s a mentality and a set of beliefs. Something to take on to improve our health.
Diet culture misses out on the actual person, it doesn’t talk about the strain about the person’s value or their relationship to food. It focuses on weight only to look better. It doesn’t talk about your emotional and mental health under the weight loss regimen.
But there are alternatives to weight loss to be healthy. Kia has noticed that many people are struggling with weight and struggling to fit in to the thin paradigm. Whether or not they identify with having an eating disorder, everyone has a need to be accepted. If being accepted involves thinness, then using food in an unhealthy way to achieve that thin ideal is problematic.
Techniques to be in an anti-diet mindset include relaxing the body through breathing awareness, which helps us connect to our body. Another is kindness. Giving space to make changes, rather than spending time beating ourselves up. A good question is, who are you beside from your weight?
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Many of us are in a trap with eating, our minds swirling with health information battling our food preferences. Our minds have eating voices and the food police voice is particularly unhelpful! Tune in to learn how to ditch the food police through reframing exercises.
Highlights of this episode:
- Where Eating Voices Come From
- Food Policing
- Reframing Exercises
Announcements:
Jennifer Baugh is a licensed and registered dietitian nutritionist, who is currently taking new clients. She offers free discovery calls prior to booking, so that you can ask any questions you may have about how she will work with you.
Episode Summary :
Many of us are in a trap with eating, our minds swirling with health information battling our food preferences. Yet, there is truly no need to battle with food. This battle was created by the diet and wellness industry and it’s influenced our medical offices, entertainment, home and work environments, and social media. This battle creates eating voices that can be destructive and keep you in the dieting trap. Tune in to learn more about the food police eating voice, and how to reframe this into a voice that is more helpful for you.
Hola amigos! Welcome back!
Why do we fear fat? Consider how we admire animals who are fat and beautiful. Animals don’t try to lose weight and we admire them! So why is fat so bad for us? Spoiler alert, it’s not. It’s the fatphobia that is bad for us.
Highlights of this episode:
- the origins of fatphobia
- how fatphobia is affecting our health
- how fatphobia affects our relationship to food and eating
- new ways to dismantle fatphobia and pursue health
Announcements:
Happy New Year!
Summary:
Early 20th century, slimness started to be promoted, not for medical reasons, but in fear of the black body. Dr. Sabrina Strings writes about the history of fatphobia, in her book, Fearing the Black Body: The Racial Origins of Fat Phobia. Our culture promotes one type of body as acceptable, leaving people who do not fit that description, out.
In a Scientific American article by Virginia Sole-Smith, she correctly pointed out that fatphobia is one bias that creates unaccounted for variables. David mentions that research can have a contagion affect, where researchers do not question existing data, and carries data over to support their own science. It’s science that does not question itself.
David rejects “obesity” and “overweight” because this does not define a person and contributes to fatphobia. This phobia is a vicarious form of stress. A fat person may not get the same treatment as a thin person in healthcare and this is wrong.
We are at the beginning of the year, which brings hope. What if we made small changes that were unstainable for life? Instead of, “I have to lose weight,” which puts us into an unstainable punish mode, why not try to find something you can do for life. Literally, the rest of your life.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
What if we allowed gratitude into our lives more? What could happen? David reflects on the year and has exciting announcements for what is new and upcoming.
Highlights of this episode:
- How Gratitude helps us
- Ways to Build Gratitude
- What’s next in 2022
Episode Summary:
With COVID having another variant lose, please get yourself vaccinated if you can and have physical contact with close family and friends if you can.
David tells his daughter to value and appreciate what you have. He wants to walk the walk, not just talk the talk. That means acknowledging how the little things can make big impact. What little things?
No one on their death bed says, I wish I had more time for those emails. Verbalize or write these little “gratitudes.” It may sound silly, but there are scientific, evidence-based, neurological reasons to do so!
And this can apply to food.
Announcements:
ON, Orozco Nutrition, Team, get it? ON team? We are ON it! We are committed to building community, starting cohort classes, and more episodes on how to cultivate and practice health in an anti-diet way.
We hope to have more guests on the podcast as well!
Last but not least, David is releasing a book in early 2022, please send him an email if you want to be in the launch team!
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Another diet app. Diet culture is sneaky! While this app says it’s not a diet, there are so many red flags to show it is another diet app! Instead of spending weeks and money towards this app, tune in to learn why you can just ignore it.
Highlights of this episode:
- How to Identify a Diet
- App’s Approach is a Diet
- Diet Research is Skewed
- What to Do Instead of Dieting
Episode Summary:Diet culture – when will it end? Now, it is getting sneaky and claiming to not be a diet. But we see you diet culture. We see you. There’s a newer app, that rhymes with “fruit of the loom,” that is claiming to not be a diet app. David, your host, delivers a close examination and evaluation of this claim. Spoiler alert, this app is totally a diet. But, let’s nerd out over why! Knowing why you can totally ignore this app is empowering and will help you maintain an anti-diet mentality that will be more beneficial for your health in the long run. Tune in to learn about who created this app, how it recycles old dieting techniques, and what the app’s own research actually shows. This company’s app is a diet, but this is not about pointing fingers of intentional wrong doing, rather an example how our implicit biases play out in the real world. David brings in critical thinking and provides a more self-compassion approach towards habit changing.
Resources Mentioned this Episode:
- Diet App’s published study on weight loss from app
- Diet App’s published study on CBT in weight loss
Where do I go from here?
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year, hopefully February or March. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Podcast Stuff
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
Nutrition Consulting
If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and cl
Hola amigos! Welcome back!
Loneliness is another pandemic and it’s effecting our health. Did you know loneliness is a form of stress? How does loneliness occur? What can we do about it? Don’t miss this great episode that invites us all to find more connection.
Highlights of this episode:
- Loneliness is stress
- Society Risks of Loneliness
- Masculine and feminine loneliness
- Social and emotional connections
- Loneliness and food anxiety
- Coming out of loneliness
Summary:
Loneliness is affecting our health. This is an emotional state of being, yet, our mind lives in our bodies. Scientists have linked how loneliness is a form of stress, which when chronic, negatively affects our physical health in various ways. Loneliness can be a product from certain environments and cultural norms, like the thin body ideal, masculinity, corporate culture, and others. There are ways to come out of loneliness, we can change our environments to be less isolating.
Where do I go from here?
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year, hopefully February or March. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Podcast Stuff
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
Nutrition Consulting
If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Body shaming is unfortunately everywhere. Body shaming comes from the desire to be in a thin body. Sadly, that thin ideal is killing us.
Highlights of this episode:
- Defining Body Shaming
- Argument Against Shaming
- Problems with Thin Ideals
- Thin Bias in Healthcare
- Body Shaming Environments
- Body Comments Translated
- Body Acceptance
Episode Description:
Body shaming is everywhere, from our physical environment, to content we see, and how people interact with us. Is shame helpful to reach our body goals? Definitely not. Why do we have goals to change our body’s appearance? David dives into the world of thin privilege and how implicit bias affects us all. Tune in to explore this bias and what we can do about it to positively change our lives.
Where do I go from here?
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year, hopefully February or March. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Podcast Stuff
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
Nutrition Consulting
If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Ho ho ho, the big holiday season is here. How can we use our intuitive practice to manage holiday stress? Intuitive eating helps us connect to ourselves through interoceptive awareness. While diet culture wants to blame the food and food culture, maybe there are other things to be mindful of during this busy time of year. Whether the holidays drive you to eat more or less, staying present and creating space for your self-care is key to managing the holiday stress. Maybe the schedule is too busy, which creates a higher caffeine intake or skipped meals. Or for some, maybe the increase of alcohol at social events creates more wear and tear. Whether you love the holidays or dread it, there are intuitive ways to manage the common holiday stress.
Highlights of this episode:
- Holiday Stress and Memory
- Food Habits During Holiday Stress
- Holiday Stress and Alcohol
- Anti-Diet Management of Holiday Stress
Where do I go from here?
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year, hopefully February or March. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Podcast Stuff
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
Nutrition Consulting
If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
In honor of Movember, tune in to learn how masculinity screws with men's health and what we can do about it! Masculinity damages men because masculinity is arbitrarily defined and trauma is marginalized. Through teaching emotional intelligence tools to men, masculinity could help men thrive instead of killing them.
Highlights of this episode:
- Behaviors of Masculinity
- Masculinity and Economic Stagnation
- Arbitrary Definitions of Masculinity
- How Masculinity Lowers Men’s Health
- Hidden Trauma with Men
- Improving Men’s Health
Books Recommended:
- Tough Standard by Ronald F. Levant and Shana Pryor
- Self-Compassion by Dr. Kristin Neff
- Emotional Intelligence by Daniel Coleman
- The Man that Wanted Me to Be by Jared Yates Sexton
- Intuitive Eating by Evelyn Tribole and Elyse Resch
Where do I go from here?
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year, hopefully February or March. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Podcast Stuff
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
Nutrition Consulting
If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my s
Hola amigos! Welcome back!
Tune in to learn about reframing the diet mentality during the holidays. Thanksgiving is about gratitude towards bounty, don’t let guilt and fear of foods drag that down!
Highlights of this episode:
- Vicious Famine and Feasting Cycle
- Reframing Diet Culture Thoughts
- Building Interoceptive Awareness
Where do I go from here?
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year, hopefully February or March. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Podcast Stuff
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
Nutrition Consulting
If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
Want more energy? Instead of another crazy diet, tune in to learn more about sleep hygiene.
Highlights of this episode:
- Getting More Energy
- Hormones Affected by Sleep
- Sleep and Body Weight
- Sleep Cycles
- Habits to Improve Sleep
Resources from Episode:
- National Sleep Foundation - Top 10 Tips for Better Sleep
- Study Review - Feeding the heat on brown fat
Announcements:
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
What does nutrition science really say about cancer? For Men’s Health November, David dives into nutrition myths surrounding prostate cancer.
Highlights of this episode:
- Prostate Cancer
- Nutrients of Interest
- Inflammation Pathways
Where do I go from here?
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Podcast Stuff
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
Nutrition Consulting
If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
The recommendations to lower sodium or salt in food is promoted as a personal responsibility. Is that fair? What does the research really say?
Highlights of this episode:
- Sodium Controversy
- Jeff’s Story
- Alexithymia
- Sleep and High Blood Pressure
November is Men’s Health Awareness Month
David’s personal connection to this observance is from his father, who suffered from hypertension, high cholesterol, heart attack, stroke, and severe digestive bleed. His father passed away in 2016 due to prostate cancer.
References:
- 2009 Review: A comprehensive review on salt and health and current experience of worldwide salt reduction programmes
- 2013 Review: Effect of lower sodium intake on health: systematic review and meta-analyses
- The DASH Diet, 20 Years Later
- Sleep and Cardiovascular Disease
Where do I go from here?
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
Podcast Stuff
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
Nutrition Consulting
If you want to work with us, schedule an appointment or a free 15-minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
It’s a trap! Tune-in for a rundown of why diets do not work. There is a better way to get what you want.
Highlights of this episode:
Diets are…
- unsustainable behaviors
- unscientific, no evidence
- unrealistic promises
- crazy extremes
- supplements can be harmful
- endorsements, not evidence
- feelings of increased desires
Announcements:
- In-person, individualized nutrition consultations and telehealth is available at Orozco Nutrition.
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
- David just joined Clubhouse, a new social media connection tool.
- Coming soon: newsletter, swag, and events!
- November is Men’s Health Month! Hero Nathanial is introduced. Hypertension, high cholesterol, and men’s eating patterns.
Where do I go from here?
- Check out the website for show notes and to sign up for our weekly newsletter.
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!
This is a story that weight-loss programs do not want you to know. Tune in while David questions if weight loss is actually helping. Warning: if you are triggered from talks about obesity, BMI, or weight, please skip this episode.
Highlights of this episode:
- Diet culture fails 95%
- Red flags in weight-loss programs
- Weight-inclusive health
- What pausing can do
Link(s) from This Episode:
- Obesity Research:https://pubmed.ncbi.nlm.nih.gov/26180980/
Announcements:
- Listener Feedback Survey is still open! Click here to give your feedback. Four lucky participants will be randomly selected to receive a $25 gift card to Amazon.com!
- David’s book releases next year. It focuses on real clients, heroes and sheroes, that took one small bite towards their health that improved energy, mood, or sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
- David just joined Clubhouse, a new social media connection tool.
- Coming soon: newsletter, swag, and events!
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google, iHeartRadio, Castbox, etc!
- Hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- Share the show with friends.
- If you want to work with us, schedule an appointment or a free 15 minute discovery call. Explore our website and click Schedule an Appointment. Or, reach us by email info@orozconutrition.com or phone 678-568-4717.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back!Do you see nighttime snacking as a problem? Listen in to hear a real client's story and how intuitive eating lead to many discoveries. Highlights of this episode:
- Real life struggles
- Emotional Eating
- Permission to Eat
- Facts about Nighttime Snacking
- Approaches to Nighttime Snacking
Announcements:We have conversations that help chop diet mentality and create peace with our bodies. We are focused on a compassionate approach to break free of weight stigma.
We also have a team of trained RD nutrition professionals and work with psychologists within David’s private practice, Orozco Nutrition, in Decatur, Georgia. If you are struggling in diet culture or want guidance with nutrition, please do not hesitate to reach out. We want to hear from you.
David’s book releases next year and focuses on real clients, heroes and sheroes, that took one small bite towards their health. Like having more energy, improving mood, or better sleep. The website has a sign-up sheet to launch a feedback group prior to publishing!
David just joined Clubhouse, a new social media connection tool.
Where do I go from here?
- If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
- Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
- If you want to work with us, schedule an appointment. You can email us at info@orozconutrition.com, call 678-568-4717, or explore our website.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life. Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul!
Hola amigos! Welcome back! David is going to share a story from his new book, planned to be released in 2022. This story is about caffeine. Don’t worry, the message may not be what you think.
Highlights of this episode:
- Caffeine and stress cycle
- Autopilot syndrome
- Caregiver syndrome
- Interoceptive awareness
- Domino effect
Description:
Imagine a person who helps everyone but the self. The day is prioritized by work and family. Eating is squeezed into a busy schedule, shoving down food. Tiredness, sleepless, and burned out. Many of David’s clients fits this description and this is the story of supporting her to be her own (s)hero.
The client came in with complaints of weight gain. Diet culture told her to stick to these rules and you’ll get what you want. Except, the diet was not helpful.
Was it really weight loss that is needed? No, she wanted to enjoy life. David picked up on one small habit, her morning coffee “me time," to build upon.
David taught his client to use that time to create interoceptive awareness, which builds self-reflection skills. Her reliance on diets stopped because she learned how to listen to her own body. David explains, caffeine stimulates the pituitary gland to release adrenaline hormones, or stress hormones. We internalize this stress, the body tries to communicate, but without interoceptive awareness, the body does not get what it needs.
Announcements: at Orozco Nutrition, we provide nutrition consultation. Please do not hesitate to reach out. We offer a free 15-minute phone call if you want to discover our service: 678-568-4717.
David’s book releases next year! The website has a sign-up sheet to launch a feedback group prior to publishing!
Recommended Reading: Burnout, a book https://www.amazon.com/Burnout-Secret-Unlocking-Stress-Cycle/dp/198481706X
Stay Connected! Hit that subscribe button on Apple, Spotify, Castbox, Google, or Stitcher. Leaving review is really helpful! Connect on Facebook, Instagram, Twitter, or feel free to email me at info@orozconutrition.com. We also have a One Small Bite Facebook community!
Remember, it really only takes "One Small Bite" over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
Welcome back mis amigos!
Tune in as Grace Wong and David Orozco discuss a newly recognized eating disorder, ARFID. ARFID stands for Aversive Restrictive Food Intake Disorder and professionals are just now starting to understand it.
Topics we cover include…
- What is ARFID?
- Who is likely to develop ARFID
- Assumptions in eating disorders
- How trauma affects eating
- Treatment of ARFID
Introducing Our Guest
Grace is a registered dietitian in Canada specializes in feeding and eating disorders. She has been practicing as a dietitian for over 17 years, primarily in eating disorders, pediatrics, and mental health. Grace works with clients of all ages living with feeding and eating disorders through a developmental lens. She is experienced in working with co-existing conditions such as attention-deficit/hyperactivity disorder, autism spectrum disorder, sensory-based challenges, complex medical conditions, addictions and trauma. Besides her clinical practice, she provides training and supervision for professionals in Canada and overseas. She has written and developed various professional guidelines and papers on ARFID. Grace is currently working with a group of multidisciplinary colleagues in developing the Responsive Feeding Therapy framework and resources to support this therapy approach.
Resources
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, schedule an appointment. You can email us at info@orozconutrition.com, call 678-568-4717, or explore our website.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
David’s client, Dr. Wanda Williams, shares her hero’s journey through the intuitive eating process. A classic tale of someone who gives and gives, and almost forgot to take care of herself.
Topics we cover include…
- A client’s journey through intuitive eating
- Emotional eating clarified
- Weight cycling
- Self-care is food and food is self-care
Stay Connected!
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners fin the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, schedule an appointment. You can email us at info@orozconutrition.com or call 678-568-4717. Our website is currently under construction.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
Intuitive eating is not just for recovery from chronic diets, it can be used in everyday nutrition care and medical nutrition therapy. Tune in to hear Angie discuss a gentler nutrition approach for athletes, digestive issues, and raising kids.
Topics we cover include…
- Intuitive Eating with Athletic Performance
- Intuitive Eating with Digestive Issues
- Intuitive Eating with Kids
- Introducing Our Guest
- Key to Success: Goal Setting Tips
Introducing Our Guest
Angie Dye is a Registered Dietitian Nutritionist (RDN) and a Certified Specialist in Sports Dietetics (CSSD). She is also a Certified Intuitive Eating Counselor. Angie works one-on-one with clients at her nutrition practice, Carpe Diem Nutrition, in Hershey, PA. Areas of expertise include Sports Nutrition, Digestive Health, and Intuitive Eating. She enjoys helping athletes optimize their performance with nutrition, and has seen the benefits in every level of athlete from youth, up to the ultra-endurance level.
Angie holds a Master’s Degree in Nutrition Science from Indiana University in Bloomington, Indiana. Prior to starting her private practice, Angie worked as a Clinical Dietitian at the University of Chicago Hospitals. She also served as adjunct faculty at Loyola University in Chicago.
Angie loves being a wife and mother of 3 delightful teenagers. She has a passion for cooking and loves sharing simple, healthful and delicious recipes with her family, friends and clients. She has always loved sports, and completed her first triathlon in 1999.
Stay Connected!
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners fin the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, schedule an appointment. You can email us at info@orozconutrition.com or call 678-568-4717. Our website is currently under construction.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
Why New Year's replay right now? Because that holiday season is around the corner. Time to re-visit some tips that will hopefully keep you from being sucked back into diet culture. Scroll to find out more...
David speaks with a nurse who experienced food obsession herself, which led her to commit to finding a kinder solution that didn’t involve depriving herself.
Topics we cover include…
- Finding an inner compass
- Somatic work
- Body attunement
- Womanifesto creates inner worth
- Avoiding New Year’s madness
Introducing Our Guest
As an RN, Intuitive Eating Coach, and person in long term recovery, Tiffany Thoen has helped hundreds of women to achieve their goals. She works with high achievers who can do anything they set their mind to but still struggle with food. Having experienced food obsession herself, she committed finding a kinder solution that didn't involve depriving herself. She was able to heal her relationship with food, it was so powerful that she has dedicated herself to supporting high-achievers like her to do the same. Her clients are able to find peace with food and get back to doing what they really want to do in the world!
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners fin the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, schedule an appointment. You can email us at info@orozconutrition.com or call 678-568-4717. Our website is currently under construction.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
Goals are important, right? Tune in to learn about interoceptive awareness and why Maria and David think that goals are not pass nor fail, but an experiment.
Topics we cover include…
- Personal training and disordered eating
- How much food is too much food?
- Challenges of Intuitive Eating
- Counseling through binge and emotional eating
- Real New Year’s Goals
- Weight assumptions in Chronic Disease
Introducing Our Guest
Maria is a Certified Intuitive Eating Counselor who helps people make peace with food. She specializes in "emotional eating," body dissatisfaction, and disordered eating such as chronic dieting and binge eating. She has a Bachelor’s Degree in Exercise Science from Belmont University and a Health & Wellness Coach Certification from the American College of Sports Medicine- affiliated Wellcoaches. Maria has almost a decade of experience in the fitness industry with 7 specialty exercise certifications. She has also completed nearly 20 graduate- level courses in counseling and is a fitness instructor at Vanderbilt University in Nashville, TN.
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners fin the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, schedule an appointment. You can email us at info@orozconutrition.com or call 678-568-4717. Our website is currently under construction.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
The internal dread of holiday season is common. When it comes to diet culture, Erica brings reason to the season with psychological oxygen.
Topics we cover include…
- Multicultural experiences help reject diet culture
- Explaining HAES and Intuitive Eating
- Where weight obsession comes from
- Weight-centric care is lazy medicine
- Tips to Avoid Weight Centered New Year’s Resolutions
- Shifting from shame
Introducing Our Guest
Erica Mouch, RDN, CD is a Registered Dietitian Nutritionist with a Bachelor of Science from Eastern Michigan University and a Bachelor of the Arts in Psychology from Elon University. In the nutrition arena for over a decade, Erica advocates and practices from a Health At Every Size® lens in order to support people from all shapes and sizes in healing their relationship with food and their bodies. Erica is also a Certified Intuitive Eating Counselor.
When she is not working with clients or in the kitchen, find her on a mountain, on a walk or listening to vinyl records. In her spare time, she writes a food and vinyl record pairing blog. Music is as central to her life as food and pairing these two together gives her great joy.
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, schedule an appointment. You can email us at info@orozconutrition.com or call 678-568-4717. Our website is currently under construction.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
Have you or a loved one been to physical therapy and left disappointed? Tune in to listen to a pioneer physical therapist who uses traditional training combined with other related fields that revolutionize how we recover from injury and pain.
Topics we cover include…
- Short-comings of traditional PT
- Related professions of PT
- Rehab vs. performance
- Holistic physical therapy
- How weight centric care damages us
Introducing Our Guest
Dr. Jacob Swart is the President of a performance based physical therapy company in Atlanta, GA called Athletes’ Potential. As a company, it is their mission to prove that if you have a body, you’re an athlete. They have helped thousands of people in the Atlanta area get back to living the healthy lifestyle they deserve and they are just getting started.
In addition to receiving his doctoral degree in Physical Therapy from Ohio University, Jacob is also, a certified strength and conditioning specialist and CrossFit Level 1 coach. Prior to physical therapy school, Jacob coached at an athletic performance enhancement facility where he helped develop specific training programs for various levels of field, court, and strength athletes as well as helping the general population reach their health and wellness goals. Since that time, Jacob has worked with the men and women of the United States Air Force, current and former NFL players, US Olympics, multiple collegiate sports, CEOs, and desk jockeys alike.
He is passionate about using his advanced background in strength and conditioning in conjunction with his training in manual therapy, performance dry needling and joint manipulations to help his clients reduce their risk of injury and perform at an optimal level. His goal is to help people get out of pain, optimize performance, and ultimately, become the best version of themselves.
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, schedule an appointment. You can email us at info@orozconutrition.com or call 678-568-4717. Our website is currently under construction.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
Is there a way to avoid aging? Not exactly, but Chris Tiley shatters the myth that frailty and weakness are fate with age. Sounds too magical? Not really!
Topics we cover include…
- Weight Lifting Over 60 Years Old
- Common Myths of Aging: What You Can and Cannot Do
- Common Challenges to Weight Lifting
- Weight Lifting with Mental Conditions
- How to Avoid Injuries during Weight Training
- Weight Lifting and Nutrition
Introducing Our Guest
Chris Tiley is a physiotherapist in the UK. (In the USA, he would be a physical therapist.) He has worked in various settings including hospitals, rehabilitation units, sports teams, including British snow skiing members of Parasnowsport, and currently in private clinics. Within all these roles, but especially within British ParaSnowsport, he has routinely incorporated strength programs whilst adapting them around various disabilities and injuries. He is passionate about introducing strength training to those who never thought that they would be able to do it. He loves seeing the results that people can achieve, seeing their confidence grow and seeing how much it brings back to their everyday lives. His blog, Never Too Old to Lift, is an outlet for him to share his passion and aims to inspire more people to get stronger so that they can continue to enjoy all the activities that they love.
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@orozconutrition.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
Many parents know the recommendations for healthy eating for their kids, but how does work exactly when meal time comes around? What happens when children and families have problems with eating? Julie C.H. Brake, MS, RDN, LD, talks with David about her approach that has worked for her clients.
Topics we cover include…
- Family and children nutrition
- Competence eating
- Disordered eating in children
- The division of responsibility in eating
- Family food habits and culture
Our guest Julie Brake is a Registered Dietitian Nutritionist, specializing in family nutrition, sports nutrition, and prevention and treatment of disordered eating. She received both her Bachelor’s degree and her Master’s degree in Food Science and Human Nutrition from the University of Florida.
Julie has been a private practice dietitian since 2005 and has worked with families and kids with eating issues since 2002. Her private practice is currently located in Marietta, GA. Julie participates in networking groups in metro Atlanta with dietitians and other professionals. She has provided presentations to professionals as well as to businesses and schools. She also writes nutrition articles and tips as opportunities arise.
Julie enjoys helping others find a healthy balance with eating attitudes and behaviors. She has experience with various approaches and it is her pleasure to work closely with other counselors and professionals to change people’s lives.
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos!
Topics we cover include…
· Emotion-Focused Family Therapy
· Client-Centered Care
· Adverse Childhood Experiences
· Social Identity Threats
· Trauma-informed care
· Diabetes Management Without Judgment
Nikki Estep is a Registered Dietitian Nutritionist (RDN) and Certified Eating Disorder Registered Dietitian (CEDRD) and owner of Mindful Eats Nutrition. She (and everyone at Mindful Eats Nutrition!) practice from a Health at Every Size (HAES) lens. She has expertise in eating disorders, pediatric nutrition and feeding issues, diabetes, pregnancy, PCOS, and intuitive eating. It is her greatest joy to help people make peace with food and their body.
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Big Ask: Leave a Review! Please, take a few minutes and leave me a review on your podcast app. Each review helps other listeners find the podcast, which provides me with the ability to continue bring you unique content. So spread the love. Loss for words? Just write what you like about the show.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Hola amigos! Welcome back!
This episode is Part 2 of episode 101 from the previous week, click here if you want to catch up. Ashley and David criticize the implicit bias affecting people in larger bodies with diabetes and what this provider does to advocate for her patient’s well-being. Plus, more science about how trauma relates to the digestive system!
Topics we cover include…
- The process of dieting
- Disorder eating vs. eating disorder
- Assumptions about anorexia nervosa
- Restriction with diabetes
- Benefits of regular feeding
- Harmful interventions
- Trauma affects the digestive system
For full show notes remember to visit our website for links and more.
If you like this episode, hit that subscribe button so you won’t miss an episode, wherever you listen to podcasts Apple, Spotify, Castbox, Google, or Stitcher. While you're there, let me know what nutrition or health topic you’d like me to cover or leave a review.
If you want to work with us, head to our website to schedule an appointment. If you want, you can email us at info@tdwellness.com.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Hola amigos! Welcome back!
Announcement: rebranding private practice to Orozco Nutrition – new website in early-mid August 2021. Podcast remains One Small Bite.
In this episode, Ashley Roehrig and David Orozco discuss how a weight-centric healthcare system creates an unhelpful and stressful nervous system response. Doctors have good intentions, but looking at the full picture reveals shocking outcomes.
First a little intro about our guest:
Ashley Roehrig is a registered dietitian who practices in Charlotte, North Carolina with Second Breakfast Nutrition. She is a certified eating disordered registered dietitian, a certified intuitive eating counselor, and a student of the Embodied Recovery Institute. Ashley treats eating disorders in adolescents and adults through a trauma informed Health at Every Size lens. Her treatment approach is rooted in the belief that her clients are the experts on their own bodies and she partners with them as they tap into how life experiences, beliefs, and nervous system responses have influenced their relationship with food and their bodies.
Highlights of topics we discussed on today’s show
- Weight Neutral Diabetes care
- How bias leads to misdiagnosis
- How eating disorders may develop
- Stigma is trauma, trauma is stress
- Hyperarousal with food
- The thin ideal is making us sick
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Hola amigos! Welcome back!
Today we celebrate THE 100TH EPISODE by sharing David's personal story and reveal two important changes in his private practice. Are you sick of uncompassionate care? Tune in to hear how this dietitian rejected diet culture and helps people feel less overwhelmed. Nosotros estamos en esto juntos!
The 100th Episode: How I chopped my diet mentality
Topics we cover include…
- The story behind One Small Bite Podcast
- Re-branding of David's private practice
- Why Intuitive Eating is revolutionary to nutrition care
- Clips from role model guests
- Social Determinants and Health Equity
- Compassionate care
We are looking forward having you join on this 100th Episode Celebration! Listen in!
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back to the One Small Bite Podcast! This is it! Part 3 of the series and this time David is excited to welcome special guest Latinx expert and therapist Melissa Carmona.
In this 3 Part Series we discuss the weight-centered biases in our healthcare system specifically within the Latinx community. Intuitive Eating and HAES informed therapist Melissa Carmon will pick up and further elaborate on the discussion from the previous two episodes on how diet culture perpetuates weight stigmatization and escalates racism, sizeism, ageism, healthism, capitalism, and patriarchy, which negatively impacts the Latinx communities!
For show notes, links, and more info please click here to visit the website. We discuss so much more!
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website
We’re going to be changing our company brand name soon, so keep an eye out for that.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Hola amigos! Welcome back to the One Small Bite Podcast, where David brings an anti-diet approach to help you and Latinx folk make peace with your body and food. OK, you gotta listen in to this episode because this time David is bringing you a 3 Part Series with two amazing and brilliant guests registered dietitian nutritionist Carolina Guízar and therapist Melissa Carmona. In these three episodes we are discussing the weight-centered bias in healthcare within the LatinX community, and how diet culture oppresses and exploits Latinx folks. Now why would this be important to you? Because of skyrocketing healthcare and insurance costs and the perpetuation of weight stigmatization that escalates the constant racism, sizeism, capitalism, patriarchy, and negative impact on communities of color!
Topics we cover include…
- The Latinxs community is diverse
- Eating disorders in the Latinx community
- How diet culture oppresses and exploits Latinxs
- Demonizing cultural food and vilifying convenience foods
- Exploiting fears around health and dying
We are looking forward to this 3 Part Series with Carolina and Melissa. Can’t wait to have you join us and listen to this great information and perspective.
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Remember, Episode 100 is coming soon, so stay tuned to hear highlights from previous shows, the name of our new company brand name, and what’s in store for in the future. Exciting!!!
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Hola amigos! Welcome back to another fantastic episode of the One Small Bite Podcast. We are so excited to bring you yet another thought inspiring conversation about body image, food, eating, substance abuse, disordered eating, and life changing journeys. In this episode David talks to Body Confidence Coach and Self-Talk Trainer Anne Poirier. Listen in as we discuss the various challenges people face in our lives when it comes to body image and diets.
We also talk quite a bit about her journey and various other topics around food, eating, body image, and her amazing book.
- 3 Major events that solidified her disordered relationship with food and body
- Relationship to soccer and sports in High School
- College years was her 2nd wave of eating disorders, dieting, and body image issues
- Struggles with divorce, relationships, alcohol, and other body image issues
- Transformation to Intuitive Eating, HAES, and weight-inclusive life and work
- Blogging, writing, and coaching and helping people
- The book "The Body Joyful" and current work
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Exciting News!!! We’re going to be changing our company brand name soon, so keep an eye out for that.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Welcome back mis amigos! I’m excited for today’s episode because I have the honor to talk to Whitney Trotter, registered dietitian nutritionist, and nurse, about how black women and BIPoC (Black, Indigenous, and People of Color) are missed diagnosed for disordered eating and eating disorders, and how diet culture exasperates racism, sizeism, capitalism, and further marginalizes people of color as less than human.
Whitney Trotter: (she/her) is dually licensed as a registered dietitian nutritionist, nurse, and she is also a certified yoga instructor. Whitney has over nine years of experience working as a registered dietitian serving in the HIV/AIDS community as well as an expert in eating disorders. She co-found an anti-trafficking organization called Restore Corpsand is also the owner/founder of Bluff City Health, a private practice specializing in bridging the gap in the eating disorder field of equitable care and social justice.
For full show notes remember to visit our website for links and more.
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
Attention!!! We’re going to be changing our company brand name soon, so keep an eye out for that.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
In this episode we’ll talk about changing the world through storytelling. Today, I bring acclaimed author, professor, and storyteller, Kimberley Dark, to the show. She will be telling us about enthusiastically accepting discomfort, dealing with ‘others bias’ in healthcare, and breaking the social hierarchy.
- [08:55] Why are stories so helpful in breaking the scaffoldings of social hierarchy
- [15:20] “Fat, pretty, and Soon to be Old”
- [26:19] Enthusiasm for being called out
- [33:56] Healthcare micro-aggressions
- [50:04] “Damaged Like Me”
- [54:57] Kimberley’s last meal on a desert island
Get a pre-order 25% discount for Kimberley’s book, “Damaged Like Me.” Learn more about Kimberley at her website, Instagram, Facebook, Twitter, and YouTube.
For show notes, links, and more info please click here to visit the website. We discuss so much more!
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website
If you want to work with us, head to our website and schedule an appointment. If you want, you can email us at info@tdwellness.com. Also - we’re going to be changing our company brand name soon, so keep an eye out for that.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite to start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
In this episode we’ll talk about energy deficiencies. Today, I bring Owner of EnlightenU Nutrition Consulting, LLC, Val Schonberg, to the show. She will be telling us about Female and Male Athlete Triad, REDS, and busting some of the myths about calories.
You’ll also get to hear about how influential diet culture has been in nurturing a fear of weight gain, how eating disorders manifest, and how alcohol affects different aspects of our lives. If you want to hear more from Val, there will be a Part 2, where we talk about all things menopause.
Val Schonberg is a Registered and Licensed Dietitian with a master’s degree in Nutrition Science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with the North American Menopause Society and a Fellow of the Academy of Nutrition and Dietetics. Val specializes in nutrition for recreational and professional athletes, dancers and performing artists, women in midlife and menopause, and individuals with disordered eating concerns. Originally from Minnesota, Val’s experience and expertise come from years of practice in many settings including eating disorder treatment, Division 1 college sports medicine, professional dance organizations, and speaking regionally and nationally on numerous nutrition related topics. In addition to individual nutrition counseling, she is currently the consulting dietitian for Emory Sports Medicine and Orthopedics and Atlanta Ballet. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they feel free to confidently embrace their best self.
In this episode we cover these topics.
- The Female Athlete Triad and REDS (Relative Energy Deficiency in Sports)
- Calories in equals calories out.”
- Eating Disorders
- The fear of weight gain
- Alcohol
If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.
We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website
We’re going to be changing our company brand name soon, so keep an eye out for that.
If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
In this episode we’ll talk about our practice and approach, and we’ll address some of the diseases, illnesses, and conditions that we see in our clients. I bring registered dietitian, and our podcast content creator, Raegan Perkins, to the show. This is going to be an introductory episode to how intuitive eating can benefit people with a chronic illness- which will be followed up by more in-depth episodes dedicated to each illness.
some of the chronic illnesses we mention include diabetes, hypertension, hyperlipidemia (high cholesterol), and polycystic ovarian syndrome (PCOS). We also talk about gut health, eating disorders, and the impacts of socio-economics on health. We see people with all these health conditions who live in a variety of body sizes and shapes.
We are a weight-inclusive, anti-diet, compassion-driven practice that helps our clients build a positive relationship to food, make peace with their body, and reconnect their lives to their values.
By using Intuitive Eating (IE), we help clients avoid chronic dieting and help people living with chronic illness breakaway from restricting food to manage their symptoms.
Our approach
We take an anti-diet, weight-inclusive approach. A typical session with Raegan includes:
- “Did you know?” Statements.
- Hone in on what your body is trying to tell you.
- Rebuilding the relationship with food.
- Breaking away from the fear.
It’s important to establish a more positive relationship with food. We try to neutralize “problematic” foods, and get people back to a state of enjoyment of those foods.
“You are perfect exactly how you are, and the food that you want, you deserve. You should have it.”
For more show notes, guest links, and episode resources please check out the One Small Bite home page.
We’re coming up on our 100th episode, so send me some of your questions. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website. We truly hope you enjoy this show, and would love to hear what you think.
Come and join our new One Small Bite Facebook community? Take part in the great conversation and become a member of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. While you're there, let me know what nutrition or health topic you’d like me to cover or leave a review.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
This episode is all about Creating a pause between the signals our body sends us and our evaluation of those signals in a cultural context (quoted from reembody website). The quote is the best way to sum up this conversation with guests Kevin Moore and Beck Beverage, founders of the reembody method and the breathing room app. Although, this quote may leave you with some questions like, what do you mean by 'the signals our body sends us' or evaluation of what…? That is to be expected (don't worry we unpack those question as well). For our long time listeners you'll hear some familiar concepts like interoceptive awareness and somatic work since we've discussed these topics with other guests in the past. For newer listeners you get hear a deeper conversation about these topics all in one episode. Really, this episode starts to tie these concepts together, and explains a specific app made to help people reconnect with the physical presentation of the emotions we feel.
A few other things David, Kevin, and Beck discuss include functional movement, the polyvagal theory, how the app Breathing Room came to be, and examples of how the app has helped other people. Honestly, the clinicians at TD Wellness like this app so much a some of our clients might be using it in the near future. This episode is a great listen regardless of if you are a long time listener, new to One Small Bite, one of David's clients, or not! All through the episode David and his guests discuss the importance of connecting to the body in the way you are feeling right now.
More about the Reembody Breathing RoomThe Reembody Breathing Room is a guided practice based on the idea that our emotions are essentially physical sensations in the body to which we attach personal significance due to our lived experience.
If our life experiences have taught us that a particular way of feeling is dangerous, our unconscious behaviors will focus on how to separate us from our awareness of the underlying sensations that make up that feeling.
That strategy works for a little while, but we cannot stay separated from our body indefinitely without incurring consequences—sometimes severe ones.
The Reembody Breathing Room guides you through a practice of exploring how you feel using specialized vocabulary that focuses on body sensation, not on meaning. It creates a pause between the signals our body sends us and our evaluation of those signals..
In that pause, the systems of the body carry out their important work—processing, fueling, healing
For more show notes, guest links, and episode resources please check out the One Small Bite home page.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
David is back with another great episode and this time he's talking with his special guest registered dietitian nutritionist (and just the awesomest weight-inclusive LatinX nutritionist out there) Dalina Soto MA, RD, LDN. Dalina is a Spanish speaking registered dietitian and works as one of the few Spanish speaking registered dietitian nutritionists in the Philadelphia area and virtually across the country, teaching her clients how to ditch the diet mentality and keep their culture alive.
For more show notes, guest links, and episode resources please check out the One Small Bite home page.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
In Episode 89, David shares insight into a Healthline article about very low carbohydrate diets (VLCD). Per usual in the Friday Food Cast, you hear what one of our interns, Victoria Pamee, has found when doing a deep dive into the articles referenced research. The article is "How to Lose Weight FAST with Science". It provides several different suggestions, primarily reducing refined carb intake, increased protein and vegetable intake, and move your body. The article Victoria looked into was focused on very low carbohydrate diets. The research she delved deep into specifically looked at weight loss in older adults on a VLCD.
David references the 8 Red Flags of weight loss research comparing the previously mentioned article to societal expectations. As you listen, you hear how information about the diversity and amount of participants, how blinded the researchers were, outcomes, how the age group in question possesses a predisposition to weight changes, and much more.
This episode continues to help you critically look at general internet search articles from a weight-inclusive, anti-diet registered dietitian's perspective. We hope to help our listeners continue to deconstruct the weight centric approach to health
For more show notes and episode resources please check out the One Small Bite home page.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
On this Solo Episode, David explains some of the holes in weight loss research, shines a light on why the research doesn't support weight loss as a cure for everything, and discusses the difference between weight centric and weight inclusive. He asks "If you are supposed to lose weight to live longer and stay healthy why isn't it working?".
In the beginning of this podcast David is transparent about his history with using a weight centric approach, working in a bariatric center, and his transition to and training in Intuitive Eating. This is important because most people don't know that nearly all education for dietitians is fatphobic. It can be hard as a practitioner to be curious and challenge what you've been taught, then inevitably break away from the norm. Most intuitive eating dietitians have a similar story to David's and it is important that IE dietitians continue to share their stories of growth.
As David talks about the holes in weight loss research he references John Robison's article about the 8 red flags of weight loss research which focuses on a commonly references weight loss research study for diabetes and heart disease - the Look AHEAD Study. Many of these red flags can be used to assess bias in any weight loss research study. During this podcast David really puts a critical eye on how weight centered research is being conducted.
8 Red Flags of Weight Loss Research
- Comparing participants to non-participants
- Using different denominators when determining outcomes
- Calling it "maintenance" when the program is still on going
- Claiming your program is highly effective at helping achieve clinically meaningful weight loss when it really isn't
- Not distinguishing between the health impacts of weight loss and life style changes
- Claiming "savings" when there isn’t enough evidence to prove it
- Not considering the age of participants
- Not being transparent about likely outcomes and potential negative consequences
For more show notes and episode resources please check out the One Small Bite home page.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Photo by: instagram.com/carsonmasterson
During David's conversation with Donna Shields, Dietitian and co-founder of the Holistic Cannabis Academy, they cover everything you need to know about (you guested it) cannabis! Donna tells us her journey as a dietitian, once working for the US Army and culinary institute, as well as how her breast cancer diagnosis opened her eyes to the world of cannabis and the lack of cannabis education for practitioners. She talks about how this spurred the idea of the Holistic Cannabis Academy and how the audience has shifted an grown.
Donna and David do a deep dive into some of the topics from Episode 79 and more. Donna shares with us the different types of THC and CBD, explaining how they can act differently with the endocannabinoid system. Some of their other topics include regulation of marijuana and CBD, the impacts of health, the stigmatization of marijuana users, impacts of the industrialization of cannabis cultivation, what to do if your just entering the world of cannabis, and things to look out for when purchasing.
If the endocannabinoid system and the Holistic Cannabis Academy sound familiar, it was first mentioned on Episode 79, where David interviewed Laura Lagano. If not, go give it a listen too!
Donna Shields is co-founder of the Holistic Cannabis Academy, an online training program for health practitioners. As a registered dietitian, Donna began in the US Army Medical Corp, as a spokesperson for Fortune 100 food brands and managed health communications, globally, for The Coca-Cola Company. She’s been a freelance food and nutrition writer, full time faculty at the Culinary Institute of America and authored several cookbooks, including contributor to The Cannabis Kitchen Cookbook. Donna consults with the cannabis industry, offers cannabis retreats for professionals and is currently focused on helping health practitioners, in the US and Europe, build their cannabis coaching businesses.
For more show notes, guest links, and episode resources please check out the One Small Bite home page.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
David interviews Abbey Griffith, the owner of Clarity Fitness a body positive fitness center in Decatur, Georgia. During this episode David and Abbey talk about what body positivity means, how Clarity Fitness came to be, and they have an open and honest conversation about their personal struggles with weight centric thinking. In this episode it is important to listen to the end (hint, hint).
As Abbey shares her story, she discusses some of her eating disorder treatment, her initial drivers to become a NASM certified trainer, how she found The Body Positive organization, the additional training her team at Clarity Fitness does, and talks about the importance of lived experiences and shared humanity. She and David discuss some of the shared struggles of being an entrepreneur during a pandemic and much more.
This is a really great episode! Also, Clarity Fitness continues to have discounted memberships and free trials of their classes and gym. At the end Abbey shares with us a special One Small Bite discount code to use ON TOP of the current deals they have going on for both virtual and in person activities. Check out the One Small Bite home page for the code and links.
Abbey Griffith is a 24 year old female Body Positive Fitness Center owner out of Decatur, Georgia. She is an NASM Certified Personal Trainer, Nutrition Coach, and Eating Disorder Recoveree who has devoted her life to helping people of all ages, shapes, and sizes find a wellness routine they truly enjoy. Abbey sees the dangers that come from obsession in fitness and nourishment, and believes that it’s time for us to see our bodies in a positive and empowered way - regardless of the number on the scale.
For more show notes, guest links, and episode resources please check out the One Small Bite home page.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
In episode 85m David interviews guest Aaron Flores, a Body Trust® Certified dietitian based in California, about how body trust can help you break free from diet culture. During their conversation, David and Aaron cover so many topics from the similarities in their journeys, to the lack of diversity in the non-diet approach; and much, much more.
Aaron shares with us a little about what it was like for him growing up in Los Angeles. He tells us about his experience with paradigm straddling rom when he first started to learn about intuitive eating and HAES® while working in the weight loss sector of the VA. David and Aaron highlight the unlearning each had to do and agree that their current approach makes their careers much more meaningful and fulfilling. As the conversation continues Aaron talks about the importance of tapping into or reconnecting with the body, there is wisdom in our coping!
Aaron Flores is a registered dietitian nutritionist based out of Los Angeles, California. With over 10 years of experience, Aaron has worked with eating disorders in a variety of settings. A large part of his career was spent working at the VA Greater Los Angeles Healthcare System where he helped develop and launch one of the first Binge Eating Disorder programs to help Veterans struggling with this disorder. Since leaving the VA, Aaron has continued to work in the eating disorder community helping run groups and providing individual counseling to adolescents and adults. He currently works part-time at Center for Discovery as Senior Coordinator for Weight-Inclusive Care and part-time in his private practice in Calabasas, CA. He is a Certified Body Trust® provider, and his main areas of focus are Intuitive Eating and Health at Every Size®. In his work, Aaron helps individuals learn how to make peace with food and develop body-positive behaviors. His work has been featured during Weight Stigma Awareness Week, in blogs for the National Eating Disorder Information Centre and National Eating Disorder Association. Aaron is a frequent speaker and has presented at the 2016 and 2017 Binge Eating Disorder Awareness Annual Conference, the 2018 and 2019 International Conference on Eating Disorders and the 2018 Association for Size Diversity and Health Conference. Along with his work with eating disorders, he also is a co-host of the podcast, Dietitians Unplugged.
Aaron Flores’s private practice is in Calabasas, CA. He also works at Center for Discovery as Senior Coordinator for Weight-Inclusive Care He uses Intuitive Eating and Health at Every Size® in his work to help individuals learn how to make peace with food and their bodies. He is a Certified Body Trust® provider and he also the co-host of the popular podcast, Dietitians Unplugged.
For more show notes, guest links, and episode resources please check out the One Small Bite home page.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
This Friday Food Cast is a special episode where David reflects on a year of living through the COVID-19 pandemic. He talks about the experiences two of his siblings had while fighting off COVID, the impacts it has had on his business, and what we can continue to do keep ourselves and others safe.
It's been just over a year since COVID shut down normal business as we knew it in 2019. David shares with us the similar stories of two if his siblings, one brother and one sister, who both had severe symptoms while they fended off COVID. Even months later they both still experience residual side effects.
After sharing his family members stories, David opens up about how the pandemic has changed his business, which has had to adjust to virtual client consults. Not only did David have to close the physical doors of TD Wellness, he also ended the office space lease, since we don't know when in person consults will pick back up again, and insurance is still covering telehealth, so why not keep ourselves and our clients safe.
David ends with reminding us of a few ways to minimize our risk of exposure. Specifically reminding us to avoid the politics around COVID, to wear a mask, and get the vaccine when possible. This is about lives this is not about politics. We need to do what's right. We lost brothers, sisters, mothers, fathers, husbands, wives, cousins, friends, and coworkers.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This week David interviews Kent Thomas, a social worker that focuses on body liberation coaching in Tacoma, WA. In this podcast David and Kent discuss difficult questions and thought provoking ideas around food, eating disorders, and body liberation. David asks Kent what body liberation is; They discuss queerness and Christianity, body shaming in the gay community, toxic masculinity, control, healthism, and homophobia and fatphobia in the church.
There is so much great content in this podcast! As David and Kent continue the conversation they talk about health fears and obsessions with health markers, as well as men and eating disorders. We hear Kent's personal journey with an eating disorder and how his self exploration has led him to re-centering himself and guided his career.
Kent shares his One Small Bite to body liberation, he even gives us a bonus bite, lol. 1) Ponder where their ideas, beliefs, or rules about their body (and food) come from and who that serves. 2) focus on desire and what you want. Both of these tips promote what David has continued to say regularly throughout his 83 podcast episodes, stay curious!
A Little About Kent
Kent Thomas, MSW is a social worker who focuses on body liberation coaching and is passionate about helping others find freedom and a greater sense of home in their bodies. He received his BA in Psychology from Western Washington University and Master of Social Work degree from the University of Washington, Tacoma. As a gay man, Kent is especially passionate about helping queer men heal and create a fat positive and inclusive gay community. In addition to Body Liberation Coaching, Kent is a community organizer who advocates for queer inclusion in religious spaces and helps individuals tell their stories and heal from religious trauma.
To get guest and additional links check out the One Small Bite website.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This episode is another great interview with Patrick Bryant, licensed clinical social worker and a continued guest on the One Small Bite podcast. Patrick and David discuss the question; Is dieting causing more trauma?
This question stems from David's work with his clients, specifically one client whose father called her fat in her preteen years and how a statement from so long ago impacted her for years. This clients story isn't unfamiliar in the work we do, but it got David questioning if this could be considered a type of trauma. Patrick share with us the definition of trauma, the flight/fight/freeze/submit reposes (which are all normal reposes to overwhelming events in life), and what the submit response can look like. They also dive into how the submit response could be applied to diets and discuss the vagus nerve. If you've listened to episode 50 you'll be familiar with their quick chat about the Four Ps.
As many of you know Patrick Bryant, LCSW, and his wife, Megan Bryant LPC, ATR, own The Peaceful Place LLC, which is a person-centered, mindfulness-based psychotherapy practice with several clinicians. Their practice is focused on understanding and respecting people where they are in their lives. They focus on your journey in growth and development, helping you move through the uncomfortable spaces, rather than avoiding them. It’s about finding that self-compassion and self-awareness that is key!
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
On this Friday Food Cast we continue to inspect the referenced research from a different weight loss article, with a weight inclusive lens. Episode 81 dives into one of the referenced research papers from an article about different intermitted fasting techniques and weight loss. The article and research was reviewed by an intern at TD Wellness, Ivy Tran.
On the surface the research paper appears to be decent and probably a good reference source for the article, but as David presents Ivy’s review we can see various inconsistencies. Bigger yet, Ivy identifies why this research paper might not be representative of the general population, as the article suggests about intermitted fasting. More or less, this is a great podcast if you want to gain a little insight into how we (anti-diet, weight inclusive) dietitians critically look at research. Specifically, research used to promote individuals to disconnect with natural hunger cues and in add more restrictions to food.
Have you heard about the One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
Hey, you can now reach me at One Small Bite podcast and drop me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com. I'd love to hear from you! Summery
Episode 80 brings you chef Chris Spear, owner of Perfect Little Bites and fonder of Chefs Without Restaurants. David interviews Chris about his experiences, what got him into cooking, how he started his own personal chef business where he cooks for groups as small as two, and more.
Did you know what for one meal it can take a personal chef four days to do all the prep work!? Crazy how much time and thought can go into cultivating a delicious multicourse menu and plan to bring all of your own equipment.
During Chris and David’s conversation they touch on a shared love for comradery, podcast making, food, and the joys and struggles of being entrepreneurs. Similar to how David came up with One Small Bite Chris shares with us the story of how Perfect Little Bites because the name of his private/personal chef business. At one point Chris talks a little bit about the kitchen culture and imposter syndrome in his industry.
A Little about Chef Chris Spear:
Chris Spear is an in-home personal chef and culinary instructor, based in Frederick, Maryland, he provides his services within a 60-mile radius. he strives to provide you with a memorable, restaurant-quality food experience in the comfort of your own home. All dinners and events are personalized for each customer.
His culinary degree from Johnson & Wales and he worked as an executive chef with Sodexo, an international food services company with sites all over the world. while working at this level he realized he wasn't spending much time in the kitchen and that was something he missed. Within a few years, Spear left his job at Sodexo to focus on Perfect Little Bites full-time. But once he became an independent business owner, he realized he missed the camaraderie of the kitchen. To combat the loneliness, Chris launched a Facebook group that he named Chefs Without Restaurants, whose purpose is to unite a scattered community of culinary professionals working outside the traditional kitchen setting. which includes personal chefs, food truck operators, caterers, chefs in contract food service, and anyone who wants to get together and have a have a good time.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
In this episode, David interviews Laura Lagano – author, writer, dietitian, and cannabis educator. Laura and David talk in depth about cannabis and the endocannabinoid system(don’t worry, this system is explained in the interview). They also discuss the difference between THC and cannabis and the effects cannabis has on our body relating to medication and foods. Laura also shares with us the important role her daughter has had in her journey through nutrition and cannabis.
Laura details the history of “cannaphobia”, the fear of cannabis, and how this fear proliferated our culture after previously being an unrestricted substance. Laura continues to educate us on the main uses of cannabis, the politics around cannabis, and reviews some important vocabulary to understand. David and her even discuss some of the myths and misconceptions of cannabis as a whole and the marginalization of marijuana and people of color. Needless to say, this episode does a deep dive into understanding a topic and industry that is rapidly changing, all things cannabis.
Check out the website for links and to get the discount code.
About Laura Lagano:
Registered Dietitian Nutritionist Laura Lagano is the author of The CBD Oil Miracle (St. Martin’s Press, 2019) and co-founder and education director of the Holistic Cannabis Academy. Laura’s journey to cannabis was led by her dissatisfaction with what conventional healthcare had to offer her daughter, Isabella Speranza, whose name literally means beautiful hope. As one of a handful of RDNs who has completed the prestigious Institute of Functional Medicine program, Laura integrates her expertise in nutrition, functional medicine, and the endocannabinoid system in her private practice Laura Lagano Wellness. She speaks frequently at conferences about the ancient plant, consults with cannabis-related companies, and serves on the advisory boards of medical marijuana dispensaries. One of the first dietitians to work in the media, Laura writes for The Fresh Toast, Kitchen Toke, and Holistic Primary Care magazines and has written for or been quoted in the New York Times, Forbes, HuffPost, Stitcher, MerryJane, The Daily Beast, and numerous other media outlets. She was awarded an Ozy Rising Star award for her pioneering work in shining a light on the endocannabinoid system and the healing benefits of the cannabis plant. Laura’s core value system is about nurturing relationships though collaboration to eliminate “cannaphobia” globally.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
On this episode of OSB David interviews Alissa Rumsey, author, dietitian, and intuitive eating counselor, about her new book Unapologetic Eating and more. Alissa shares how her relationship with food has transformed over the year and all things related to her new books. Her and David have a great conversation about Alissa’s four key elements to unapologetic eating.
In the interview, Alissa speaks on her relationship with food and how that led her to pursuing becoming a dietitian. After moving to New York City for work after college, Alissa contributes her group of friends in helping her gain a more positive relationship with food. Eventually, she stumbled on to intuitive eating and fell into the “oh I can use this to help people lose weight” that many new to intuitive eating RDs think at first. After taking Evelyn Tribole’s training, Alissa felt like she couldn’t unlearn what she was just taught and has been working to break down weight centered care since.
Alissa says her book is meant to be a helpful tool for people to find their food freedom. While David and Alissa talk, she mentions that finding food freedom seems to help many of her pervious clients start questioning other aspects of life, leading them to become more intuitive in other areas of life. Alissa’s book was written with the intent to be both educational and relatable with reflection questions and prompts throughout. The book is set up into four elements: fixing, allowing, feeling, and growing. These are the stages Alissa talks about clients experiencing during their Intuitive Eating journey.
Alissa Rumsey, MS, RD, CDN, CSCS is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and the author of Unapologetic Eating: Make Peace With Food and Transform Your Life. Alissa is passionate about advocating for women to reclaim the space to eat and live unapologetically. She is the founder of Alissa Rumsey Nutrition and Wellness, a weight-inclusive nutrition practice that offers virtual counseling and online programs to help people liberate themselves from dieting, cultivate a peaceful relationship to food and their bodies, and live a more authentic, connected life. Her expertise has been featured in hundreds of media outlets and she speaks regularly at events, online trainings, and conferences around the country. She calls New York City home and spends her free time exploring the city’s food scene and searching for patches of green space to sunbathe in.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This week David talks with Desmond Spann, a poet, creator, emcee, and educator based in the Portland area, about his Friday Reflections podcast and more. Desmond talks about his journey and the importance of words and writing as a means for expressing and experiencing emotions. One thing Desmond shares with us that really sticks out in this interview, is his view that you can train your emotions, not control your emotions. Encouraging us to be aware of how we feel in the moment and choosing to retell ourselves a more positive narrative, all with the intentions of moving away from the fear based culture we currently live it.
This is an interesting episode, filled with insight into what Desmond has done and is doing with his work. As always there’s close connection between food (or the emotions around food) and what David’s guests are doing. Desmond shares his One Small Bite- write everyday even if it is just one word and build on it to help facilitate more self-reflections. He suggests starting with a word to summarize the day, whatever feels right to you. Writing every day is something both Desmond and David do and they mention the positive impacts it has had in their lives, even being a reason each of them had the material to put together a book.
A little about Desmond Spann:In the face of rapid change, people are unsure of the world and doubt who we are. We realized we sheltered ourselves in the commutes to and from work. We stayed busy to hide our pain pretending everything was all good. Now that normal is gone, we are left with ourselves. We are left with our pain and we are strangers to ourselves.
As a Hip Hop poet, Desmond Spann creates poetry, music, and shares stories and insights to liberate our truth from fear. This truth may convince us of our inherit self-worth. This truth may show people how to create a society that systemically works for everyone. It's a truth that seeks to bring clarity and awakened our deepest sense of who we are. Because when we liberate ourselves from fear, we discover who we are. We act. We impact this world for the better.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This Friday Food Cast is all about how weight loss articles send the wrong message. We dive into a specific article about how to lose weight with PCOS. This article was reviewed by an intern at TD Wellness, Destiny Gresham. She looked into some of the science research for a few of the points and did a deep dive into how the article’s author came to the conclusions that were made. As David shares her article review he keeps the questions coming looking at the article with a curios eye.
At first glance the helpful tips make sense and are good general suggestions for managing PCOS. The article suggests things like getting plenty of fiber, practice mindful eating, get enough sleep, manage your stress, and exercise to name a few. BUT when you start to read the article it becomes obvious that each point is honed in on losing weight for health, as if losing the weight will directly affect the symptoms of PCOS. Then we discuss the specific research Destiny reviewed and the findings do not speak to the same level or certainty as the article does about weight loss and PCOS. In fact, Destiny’s findings reveal several holes in the articles referenced science.
PCOS is short for Polycystic Ovarian Syndrome, a hormonal disorder causing enlarged ovaries with small cysts on the outer edges. Symptoms of this disorder include weight gain, menstrual irregularity, excess hair growth, and acne.
I can't wait for you to take a listen and let me know what you think. I hope you enjoy.
Have you heard about the One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
Hey, you can now reach me at One Small Bite podcast and drop me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com. I'd love to hear from you! Summery
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This episode is a first for the One Small Bite podcast! A client at TD Wellness is here to talk about her experience working with David and share with us her path through intuitive eating. Dr. Wanda Williams tells us a little about herself, her relationship with food growing up, her experience with chronic dieting, and what brought her to TD Wellness and ultimately to intuitive eating. Wanda speaks about what she has learned from intuitive eating and how it helped her discover things about herself. She even shares a time when she turned away from intuitive eating and tried combining intermitted fasting and the keto diet. This interview is very insightful and honest. Wanda was so kind to share with us her personal experience with intuitive eating and TD Wellness.
Wanda has been an educator for 19 years. After many years of teaching students, Wanda transitioned to being a consult and instructional coach for teachers, helping them to grow as professionals. Wanda lives a busy life as well as travels to multiple schools for work.
When Wanda first found TD Wellness, she was looking for a professional to provide her with a meal plan to help address some health concerns after being informed she had signs of prediabetes. Wanda talks about several of her and David’s conversations concerning her relationship with food growing up where she talks about being “picky”, always on the go, and remembers her mother dieting off and on. It wasn’t until college that Wanda started trying different diets. Diets were always hard to stick to because as soon as she was told to not eat something, she would crave it (this is something known as the depravation-desire phenomenon).
After David introduced Wanda to Intuitive Eating, she read the book and felt like it just clicked. It was a total attitude change for her “like a weight lifted off of my shoulders”. It gave her permission to change her attitude and thoughts on food and what she was eating. It allowed her to pay attention to her body’s signs of hunger and fullness; a chance to trust her body again. Even after partially healing her relationship with food, she was pulled back in by diet culture (it happens to the best of us). Wanda shares with us that this was an immensely stressful time in her life and later realized the return to a diet was because she wanted to control something in her life while so many things around her felt out of her control. After a slow return, Wanda is mentally focused on sticking to intuitive eating, she feels better, and says she tries to not be her own food police. Although she has a high stress job, she feels she can better manage the stress and mentioned that at her last physical, her doctor said her risk of prediabetes was not present. Eating is fundamentally about loving yourself.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This week David brings on Angie Dye, a sports dietitian certified in intuitive eating counseling, to discuss her One Small Bite to an Anti-Diet Approach to New Year’s Resolutions. In the last episode of this series David and Angie chat about using intuitive eating with athletes and in digestive health, Angie’s love for triathlons and Iron Man competitions, and how Carpe Diem became the name of her business.
As the conversation continues Angie talks about her work with IBS, IBD, celiac disease, fatty liver, and guiding clients through FODMAP diets to determine which foods trigger their symptoms. Her and David also talk about how helpful it has been to use their training as intuitive eating counselors in their lives as parents. They also reflect on Episode 54 about intuitive eating for athletes with Kia Bourne.
About Angie Dye, MS, RDN, CSSD, LDN
Angie Dye is a Registered Dietitian Nutritionist (RDN) and a Certified Specialist in Sports Dietetics (CSSD). She is also a Certified Intuitive Eating Counselor.
Angie works one-on-one with clients at her nutrition practice, Carpe Diem Nutrition, in Hershey, PA. Areas of expertise include Sports Nutrition, Digestive Health, and Intuitive Eating. She enjoys helping athletes optimize their performance with nutrition, and has seen the benefits in every level of athlete from youth, up to the ultra endurance level.
Angie believes in the power of food as medicine and loves working with clients on ways to use this important tool to improve their overall health. For her clients with digestive disorders such as Inflammatory Bowel Disease, Irritable Bowel Disease and Celiac Disease, this means finding foods and patterns of eating that assist with symptom management while ensuring nutritional adequacy of the diet prescription. For her clients exploring Intuitive Eating, this can mean working on letting go of old dieting rules and learning to trust the body’s own hunger and fullness cues.
Angie loves being a wife and mother of 3 delightful teenagers. She has a passion for cooking and loves sharing simple, healthful and delicious recipes with her family, friends and clients. She has always loved sports, and completed her first triathlon in 1999. She continues to compete in endurance sports and is currently training for Triathlon Age Group Nationals and Ironman Florida. Angie and her family are passionate about dog rescue and have fostered 9 dogs in the past 3 years, one of whom wiggled her way into the family.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
David interviews Lisa Carrigg, a registered dietitian and certified intuitive eating counselor, for the fifth episode of the Anti-Diet Approach to New Year’s Resolutions series. Lisa is also a businesswomen based in Australia, her business is Wonder and Nourish. In this episode, Lisa shares her journey to becoming a dietitian, what it was like growing up with a biology teacher and engineer as parents, and her experience working in Peru.
During David and Lisa’s conversations, they discuss how her curiosity at a young age encouraged her exploration of the world and eventually guided her in building her successful business. They talk about how a value-based approach to fueling yourself can liberate us from a society stooped in diet culture, how it is okay to not know where the path leads, and how eating the foods you enjoy is a part of self-care. This podcast continues to explore how many of these practices can tie into TD Wellness’ Four C’s approach to fueling your mind and nourishing your soul! (See what I did there?).
About Lisa Carrigg MS, RD, APD
Lisa is an internationally credentialed dietitian from Seattle, Washington with a passion for Intuitive Eating, mindfulness and compassionate holistic care. In addition to completing a Masters degree in nutrition, being a Registered Dietitian in the U.S. and Accredited Practicing Dietitian in Australia she has also completed training as a Certified Intuitive Eating Counselor and in body image. Her practice, Wander and Nourish, is focused on supporting individuals in finding a more peaceful relationship with food, body and movement as they get to know themselves and their bodies better. Lisa believes that every-BODY and everybody deserves compassionate care and spaces that support them in feeling heard, seen and enough exactly as they are.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This week David interviews Tiffany Thoen, a registered nurse and certified intuitive eating counselor, in the fourth episode of the Anti-Diet Approach to New Year’s Resolutions series. Tiffany shares her journey to finding Intuitive Eating, her and David discuss what body attunement is, and more.
At the beginning of this podcast David starts with a question from Tiffany that she will use in her practice – “what has caused you to feel like you needed to go on a diet in the past or even present?”. This question sets the stage for what the podcast is all about! As they discuss Tiffany’s work they touch on three of the four C’s – curiosity, commitment, and consistency – of the One Small Bite approach. There are many more interesting topics covered in the podcast, including the One Small Bite Tiffany takes with the work she does!
About Coach Tiffany- As an RN, Intuitive Eating Coach, and person in long term recovery, Tiffany has helped hundreds of women to achieve their goals. She works with high achievers who can do anything they set their mind to but still struggle with food. Having experienced food obsession herself, she committed finding a kinder solution that didn't involve depriving herself. She was able to heal her relationship with food, it was so powerful that she has dedicated herself to supporting high- achievers like her to do the same. Her clients are able to find peace with food and get back to doing what they really want to do in the world!
Looking for links from this podcast? Click here, Episode 72.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This week David interviews Vincci Tsui, a former bariatric dietitian turned certified intuitive eating counselor, in the third Anti-Diet Approach to New Year’s Resolutions series episode. During this interview they discuss their similarities as dietitians and Vincci shares with us her one small (anti-diet) bite about New Year’s resolutions. Listen to learn more and hear how reframing judgment into curiosity can help you harness your strengths and live more intuitively.
Please know that there is a fair amount of talk around bariatric surgery, we recognize this can be a trigger for some, but it was informative and we felt should be shared.
Vincci Tsui (she/her) is a former bariatric dietitian turned certified intuitive eating counselor and body liberation advocate. She is the author of The Mindful Eating Workbook: Simple Practices for Nurturing a Positive Relationship with Food, and is the Community and Content Associate for Food Psych Programs Inc.
Vincci is passionate about helping people find freedom in their relationship with food and with their body, so that they can confidently step away from diet culture and live life on their own terms. Ultimately, Vincci is on a mission to make dignity, respect, happiness, and health accessible to all bodies.
Vincci takes a collaborative and compassionate approach to nutrition counselling and coaching that is rooted in Health at Every Size, intuitive eating, and mindful eating philosophy. She believes in helping clients learn to listen to their inner wisdom when it comes to making decisions around food, eating, and overall well-being.
Born in Hong Kong and raised in Calgary, Vincci received her Bachelor of Science in Nutritional Sciences from McGill University, and completed the school’s integrated dietetic internship program. She is a proud and active member of the College of Dietitians of Alberta and Dietitians of Canada.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
TODAY is (as titled) the 1 year anniversary of the One Small Bite Podcast! Thank you all so much, this is a huge milestone! To celebrate the milestone David talks about the year in review, what's coming up in the OSB world as well as his practice, TD Wellness, and interviews TD Wellness team (we are expanding!).
Have you been wondering about what goes into a podcast or curious to hear from the TD Wellness team? If so please listen, this podcast was uploaded with almost no edits and it's a light conversation between David, Kia, and Raegan the three dietitians at TD Wellness.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Happy 2021 everyone! I hope you enjoyed the first episode of this series last week! For the second Anti-Diet Approach to New Year’s Resolutions series episode David interviews Maria Scrimenti, Intuitive Eating counselor and owner of Maria Scrimenti LLC. They discuss three ways to build a different approach to New Year’s Resolutions.
During this interview Maria and David talk about interoceptive awareness, Maria shares her path in nutrition, how binge eating is a natural response to starvation, and how dietitians can get caught in some of the same mind traps as their clients. Crazy to think that dietitians are humans too, right? Towards the end of this podcast Maria says something that hits close to home – “Goals are not pass/fail, but an experiment”. That’s really something to think on and she takes that into her three ways to build a different approach to New Year’s Resolutions
Maria is a Certified Intuitive Eating Counselor who helps people make peace with food. She specializes in "emotional eating", body dissatisfaction, and disordered eating such as chronic dieting and binge eating. She has a Bachelor’s Degree in Exercise Science from Belmont University and a Health & Wellness Coach Certification from the American College of Sports Medicine- affiliated Wellcoaches. Maria has almost a decade of experience in the fitness industry with 7 specialty exercise certifications. She has also completed nearly 20 graduate- level courses in counseling and is a fitness instructor at Vanderbilt University in Nashville, TN.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This is the last episode of 2020 and the first episode of a new podcast mini-series. Over the next several weeks I will have 6 podcasts dedicated to interviewing other Intuitive Eating professionals about New Year’s resolutions. First, is my guest Erica Mouch, owner of Erica Mouch Nutrition. Her and I discuss ways to work your way through that New Year’s resolution mind trap.
During this interview Erica shares her journey thus far, we discuss the importance of eating in line with one’s values, and she gives us some tips to avoid New Year resolution. One of my favorite parts of this interview is when Erica talks about how Intuitive eating is a self-affirming framework and how it takes a value based approach to health. Find out what “BMI” should stand for, what psychological oxygen is, and how vinyl records and cooking go hand in hand.
Erica Mouch, RDN, CD is a Registered Dietitian Nutritionist with a Bachelor of Science from Eastern Michigan University and a Bachelor of the Arts in Psychology from Elon University. In the nutrition arena for over a decade, Erica advocates and practices from a Health At Every Size® lens in order to support people from all shapes and sizes in healing their relationship with food and their bodies. Erica is also a Certified Intuitive Eating Counselor.
When I'm not working with clients or in the kitchen, you'll find me on a mountain, on a walk or listening to vinyl records. In my spare time, I write a food and vinyl record pairing blog. Music is as central to my life as food and pairing these two together gives me great joy.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
This episode is a must listen! This week on One Small Bite I interview Tai Chi Master Gu and apprentice George Thompson from Tai Chi, Qi Gong & Taoist Academy in Central China’s Wudang Mountains. We recorded this podcast via technology, in different countries on different continents which to me is SO cool! During our interview Master Gu gives us insight into his story, his lineage, and the philosophies of his teachings; George tells us how he found Master Gu and what lessons he has gained from his learnings; and much more.
Master Gu Shining is the director of Wudang Taoist Culture Centre (WTCC) and headmaster of the Wudang Taoist Wellness Academy (WTWA). Among the martial artists in the Wudangshan area, he is one of the few who was born here, and perhaps the only one who can teach in fluent English. While most institutions focus primarily on movement teaching, Master Gu has been directing his academy to follow the Taoist Way: not only movement but also internal alchemy and cultural exploration.
Gu Shining's Chinese name is Gu Shiyi. Shining is his Taoist name, as he belongs to the 15th generation of Wudang Sanfeng Pai or sect, His shīfu (fatherly feacher) is Grandmaster Zhong Qingwei (Taoist name) or Zhong Yunlong.
Master Gu aims to spread the wisdom and wellness practices of Taoism, and to help all who wish to learn and explore deeper into the Taoist culture. He teaches primarily at the WTWA in the Wudang Mountains, but also teaches abroad when invited.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
One of the main concerns I hear around this time of year is the stress around holiday food. Stress levels are already high for many of us this year, and holiday tasks/events can heighten this, especially during a pandemic. Stress around holiday foods can be connected to fears of overeating or shame. Triggers like listening to a friend or family member talk about diets, weight, or their weight centric New Year resolution may come up.
SO, in this Friday Food Cast episode I provide 6 Secrets to Intuitively Steering Through Holiday Food. These are all One Small Bite we can take to steer through holiday foods in an intuitive way and helps us genuinely enjoy what matters to us. Let lose; take a break; and enjoy time with family and friends.
I can't wait for you to take a listen and let me know what you think. I hope you enjoy.
Have you heard about the One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
Hey, you can now reach me at One Small Bite podcast and drop me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com. I'd love to hear from you! Summery
This episode is a first for me, I interview a husband and wife and it was so much fun! Julie DeLucca Collins, owner of Go Confidently Coaching and her husband Dan are my guests this week, and I discuss what it means to go confidently and so much more! Julie talks about her journey and starting her business. We take a bite out of how the quote “Go Confidently in the direction of your dreams” by Henry Thoreau, has impacted her life and career. Both Julie and Dan share their relationships with food (warning there is diet and weight talk around minute 29-35). We talk about interceptive awareness, reframing mindsets, mindfulness, and how spending time in the past can affect the now.
Julie DeLucca-Collins is the Founder and CEO of Go Confidently Coaching and the host of the popular Casa DeConfidence Podcast. Julie is a dreamer, a traveler, a visionary, an adventurer, a risk-taker, a loving wife, daughter, best auntie ever, and doggy momma. Julie has been a lover of books, activist, philanthropist, and, most of all, a supporter of women and their dreams. She has been a successful executive for 20 plus years. Julie started working with a life coach ten years ago and loved how it propelled her further into living a life she loves and had imagined. Her goal is to help others reimagine their life. She has extensive experience in leadership skills, Life Coaching, and a vast history of assisting people in finding success. Her individualized positivism approach helps identify and attain your goals. Julie holds coaching certifications as a Holistic Coach, Cognitive Behavioral Techniques Coach, and Mindfulness coach and meditation teacher certification. She is also certified as a Social Emotional Learning Facilitator and has completed her 200-hour Yoga Teacher Certification.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
So, the conversation continues! In part 2, I finish my amazing conversation with guest Tiana Dodson. As a reminder: Yes, you can be happy and healthy in a fat body––period. Tiana continues to share her story with us and touches on how difficult it is to find, and is to have an identity true to who you are when trying to fit into a society that doesn’t look like you. As our conversation about fat liberation, Health at Every Size, Intuitive Eating, weight inclusivity, and how society shames people for being fat (as if it is a disease) continues. Tiana shares with us some of her self identity struggles and successes, taking us along her journey to figuring out that you can be fat, healthy, and happy.
Note, I did not edit out the cursing.
These two episodes with Tiana Dodson are the introduction to a series of anti-diet, compassion focused nutrition, Intuitive Eating, and Health At Every Size conversations that I will have with several dietitians and guests in the next episodes. Stay tuned for some extremely thought-provoking conversations and radical acceptance regarding what it means to be healthy.
A little about Tiana Dodson. Tiana is a fat, Body Liberation Coach and Facilitator who’s out to destroy the belief that you have to be skinny to be happy and healthy, loveable, or worthy. Through her work with the Fat Freedom Foundation program, she guides people feminine-of-center to reconnect with their bodies, destigmatize fatness, and learn about the harms of health being a measure of worth... all while finding how they can live their best fat lives.
Links to find Tiana
- Website: www.tianadodson.com
- Instagram: @IAmTianaDodson
- Facebook: @TianaTheCoach
- Twitter: @IAmTianaDodson
Missed part 1 of this interview from Wednesday? don’t worry go check out Part 1. Please stay tuned and subscribe to the One Small Bite podcast for more every week.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Here’s a radical thought – thinness is NOT next to Godliness! Yup, that’s right, and in this two-part series you’ll hear my next guest talk about her approach to having a healthy and happy life in a fat body. Yes, you can be happy and healthy in a fat body––period. This has been one of the most amazing interviews I’ve done with any guest. Tiana Dodson is a person that is living, and has experience all the weight stigmatization and weight centered beliefs that you have to lose weight to be healthy, yet she wasn’t unhealthy to begin with. We talk about fat liberation, Health at Every Size, Intuitive Eating, weight inclusivity, and how society, and our own personal convictions, shames people for being fat, as if it is a disease.
Also, a small disclaimer, in this episode we talk about topics that can be very controversial and triggering. I did not edit out the cursing and we also talk about abortion, so please be advised.
This interview with Tiana Dodson represents a continuation of the discussions I’ve had with previous guests about Social Determinants of Health and the lack of diversity in healthcare. These two episodes will also help introduce a series of anti-diet, compassion focused nutrition, Intuitive Eating, and Health At Every Size conversations that I will have with several dietitians and guests in the next episodes. Stay tuned for some extremely thought-provoking conversations and radical acceptance regarding what it means to be healthy.
For right now, let me tell you a little about Tiana Dodson. Tiana is a fat, Body Liberation Coach and Facilitator who’s out to destroy the belief that you have to be skinny to be happy and healthy, loveable, or worthy. Through her work with the Fat Freedom Foundation program, she guides people feminine-of-center to reconnect with their bodies, destigmatize fatness, and learn about the harms of health being a measure of worth... all while finding how they can live their best fat lives.
Links to find Tiana
Website: www.tianadodson.com
Instagram: @IAmTianaDodson
Facebook: @TianaTheCoach
Twitter: @IAmTianaDodson
Part 2 of this interview comes out this Friday, Dec 11, 2020. So please make sure to stay tuned, subscribe to the One Small Bite podcast so that the episodes are updated automatically to your device.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
In this episode registered dietitian nutritionist Tamara Melton with Diversify Dietetics, speaks to us about how she is increasing the racial and ethnic diversity in the field of nutrition by empowering black nutrition leaders of tomorrow. This is vital as over 81% of registered dietitian nutritionist are white, and only 3% are black, which is a huge disparity to health equity.
Tamara is the co-founder and Executive Director of Diversify Dietetics, a 501(c)3 nonprofit organization with a mission to increase the racial and ethnic diversity in the field of nutrition by empowering nutrition leaders of tomorrow. At Diversify Dietetics Tamara oversees programming that provides resources such as mentors, application preparation, academic course remediation, scholarships and more to BIPOC dietetics students, interns and young professionals. Tamara also leads the development and delivery of trainings for dietetics educators and preceptors. These trainings teach strategies and skills needed to support diverse students in dietetics programs. Tamara’s personal area of dietetics practice focuses on providing culturally-sensitive care for Black women, who are the health matriarchs of their families. Through her online platform, Tamara’s Table, she provides practical and culturally-sensitive, evidenced-based nutrition education programming that celebrates the African diaspora.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
I often get asked: "David, what are the foods that are going to enhance my health?" To which I reply that a person's health is determined by more than just what they eat. So before we start judging what we eat - and let me tell you, we can be quite critical with our own eating habits - stop thinking that you can outsmart your health by just eating kale, shiitake mushrooms, or green tea. Those foods are great, but it won't miraculously cure your cancer, yet so many people ignore their own bodies and skip meals, live on coffee for breakfast and wine for dinner. Ah yea, that ain't going to work.
Therefore, for this episode I asked my good friend Michelle Gooden, MS, RDN, FAND to talk to us about health equity, and the Social Determinants of Health (or SHOD for short). One of the best definitions of SDOH comes from the US Department of Health and Human Services (HHS), which defines SDOH as "the conditions in the environments where people are born, live, learn, work, play, worship, and age that affect a wide range of health, functioning, and quality-of-life outcomes and risks." They point out that there are five (5) main domains that determine these conditions:
5 Main Domains of SDOH
- Economic Stability
- Education Access and Quality
- Health Care Access and Quality
- Neighborhood and Built Environment
- Social and Community Context
Social and Emotional Justice
Michelle helps explain the injustices that exist in our society, and how marginalized populations are greatly affected by the health disparities that exist today in various aspects of our lives. From the five domains of economic stability, access to education, and quality health care to the neighborhoods and social constructs in our lives. She uses a simple yet practical analogy of Upstream, Midstream, and Downstream effects of these five main pillars to point out the health inequalities in our society.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
One of the most common concerns I hear during Thanksgiving is around the guilt or shame that occurs from all the eating and food. The irony is that part of the reason we love this holiday is because of the food. Yes, it's of course also because it's the one time of year we slow down, give grace, and thanks for all the bounty we are so fortunate to have. To be grateful for the people in our lives. Yet, afterwards there's such guilt or shame about how it ruins our so-called diets, or we fill our thoughts with how it might make us fat. Is that you? Are you spinning your wheels thinking about how to famine before the feast to then famine because of the feast all over again?
Well, in this BONUS Friday Food Hack episode I provide one key way to avoid all that guilt and shame. It's one small thing we can all do during Thanksgiving that helps us truly pay attention to what really matters. To be grateful and present with all we have in this world - especially here in the US!
I can't wait for you to take a listen and let me know what you think. I hope you enjoy.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
Hey, you can now reach me at One Small Bite podcast and drop me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com. I'd love to hear from you!
Do you know someone that won't touch a fruit or a vegetable? Maybe it's your kid, or maybe it's a friend or yours. Or, is that picky eater you? Well in this episode of the One Small Bite Podcast do I have the solution for you! Chef Asata Reid from Small Bites Adventure Club (by the way, I just love their name) is going to tell you how you can convert kids into life-long fruit and veggie lovers - and probably you as well.
Listen in as Chef Reid tells you how Small Bites offers a simple but brilliant kit filled with mystery and freshness. As they describe it in their mission, they help children discover, eat and love fruits and vegetables. Small Bites offers turn-key hands-on kits to schools, clubs and preschools, and now directly to parents, that make nutrition education easy and fun for educators. They now have developed a Farm to Home-kit that will be launching to parents later this month, November 2020!
I just love this organization, and not just because of their name. I love Small Bites because they align so well with everything I believe in, and what this podcast is about - building a positive relationship with food, anti-dieting approaches to nutrition, and enjoying all food. We also talk…
Discovery – how to peak kids curiosity and explore new foods
Minority farmers – how Small Bites uses at least 50% are minority or female owned
Building autonomy – how to get kids to learn and trust their own decisions to choose
Kit contents - pictures, fruit and vegetable, facts, fund guides, recipes, and more
Videos – and they also have a YouTube channel with fun videos for everyone to learn
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
You gotta listen in to this episode! My good friend and grillmaster Ed Gaile from Ed Gaile BBQ is on the show to talk about everything grilling. Listen as he gives us great advice about what grilling vessels to use - gas grills, ceramic grills, smokers, and more. He gives insights on what it takes to compete as a grillmaster or just grilling for family and fiends. Ed also tells us what are the must have essential tools to use when grilling, and tips on how to make the best rubs and sauces. Spoiler alert - it's easier than you think.
Nothing brings people together like good food. For Ed Gaile, no food does that better than BBQ. Slow smoked meats steeped in tradition and homemade sides that will make your taste buds do a dance. BBQ is the great equalizer, where people of all backgrounds can sit down together and enjoy each other’s company.
Ed Gaile fueled his love for BBQ on the barbecue competition circuit where he won a number of awards in the backyard category. He is a perpetual student of classic and new BBQ techniques. In 2018, Ed started a successful catering business, Ed Gaile BBQ. He bottles and sells his homemade bbq sauces and garlic dill pickles. He enjoys teaching and looks forward to getting back to that soon once the pandemic settles down. Ed also is a Kamado Joe Dealer and sells their red ceramic smokers, accessories, and charcoal.
Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of people who are chopping diet culture and making peace with food.
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
How to Life is the title of my next guest's podcast, YouTube channel, and website. In this episode of the One Small Bite podcast Dr. Laura Jaget talks to us today about her show and how her own life experiences have helped her develop a resource that helps young adults learn to survive and thrive with tips, tools, and tactics to master the art of adulting. If you're a parent, teacher, or mentor to a young adult this show will help you get a better perspective on how to help guide them. We talk about her Mominars, which are video tutorials and podcast shows that provide tips and tools from as simple as how to iron clothes properly to organizing your finances and saving for retirement. Life lessons that no one ever teaches or learns. We all have to just figure it out for ourselves. I sure wish I had a resource like this when I was a young adult. Listen in to Dr. Jaget's inspiring story of how she overcame major challenges in her life by keeping a gratitude journal. How it helped her focus more on the positive aspects in her life that then offered her a way to thrive and create a wonderful life herself.
Dr. Laura Jaget is a mother of four young adults, a wife, a chiropractor and successful business owner for over 25 years, and she was also an NCAA Division 1 tennis player back in college. Just amazing! She comes from humble beginnings like many of us, and like many of us has struggle through various life challenges herself. She states that she dabbles in pickle ball, ballroom dancing, marksmanship, and more, but she is being modest because her story is inspiring. More importantly she has a great resource in How to Life not just for adults, but for anyone trying to maneuver through this complicated world of adulthood.
Exciting news! We now have a One Small Bite community where we discuss various nutrition and life topics that helps us thrive. Come and sign up and be a part of this amazing and nurturing community of people and let's chat about topics that help us transform.
Visit my website for more details and show notes.
In this podcast you will get to hear how Cher Kretz, host of the podcast Parenting 2.0 The Focused Mindset helps parents upgrade their parenting skills through a solution focused coaching approach. You have to listen in to how a solution focused therapy approach helps people focus on solutions and not the problem. It's a one small bite approach to making necessary changes to our children's health, as well as an intuitive approach to building positive relationships with food and our bodies.
Cher Kretz is had dedicated school counseling to helping kids overcome challenges. But she believes that you are the one who has the greatest impact in the life of your child. Cher wants to help you understand your child and to feel equipped to parent with confidence. You are not alone in your journey to raise confident kids and have a happy family. Whether it is through listening to her podcast, getting my learning guides or with solution focused coaching, she will help you every step of the way.
I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people!
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
I love the Fall and Halloween, and you know me, I’m gonna tell you how to enjoy the candy without all that guilt and shame. You’ll learn how to enjoy those treats and have a more relaxing holiday, because with intuitive eating we can build a more positive relationship with any food. Yes, any food, and that means candy.
Maria’s Obsession Over CandyYou have to tune in to Maria’s story about candy and her fear of weight gain, overeating, and binging on sugar. We learn through Maria’s story that a desire to eat anything, including binging on candy, has a whole lot more to do with her emotional state and consequences of a repetitive negative narrative that reinforces an anxiety. Her fear of candy, which fuels further anxiety, and therefore desire.
I this episode I also provide 5 simple tips that can help us enjoy the holiday and candy, and focus more on the events and fun traditions that can help balance the holiday just a little bit. Check out these five simple tips
5 Simple Tips to Enjoy Halloween Candy
- Plan for Halloween activities - pumpkin patches, hay rides, decorations, costume making, for the weeks prior to Halloween
- Have a meal with the family - enjoy a meal before all the trick-o-treating
- Enjoy your favorite candy - enjoy the candy you want, and don't bother with the rest
- Pay attention to your body cues – Episode 13, where Evelyn Tribole, co-author of Intuitive Eating described the importance of interoceptive awareness. Pay attention to your body.
- Play the Switch Witch – Think Tooth Fairy but for Halloween. Send the candy to a food bank or charity.
But hey remember, the most important part of Halloween, or any holiday, are the memories and fun events that you get from being with family and friends. Enjoy your connections and be safe, keep your distance, wear masks, wash your hands, and be mindful.
I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people!
If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
In this episode we’ll go through what Intuitive Eating (IE) is and we’ll unpack how it can be used in conjunction with training to optimize performance. I bring TD Wellness Teammate and Registered Dietitian Nutritionist Kia Bourne on the show. She is going to tell us about how IE can enhance your performance during your training, and after you’ve retired. We’ll meet an athlete who was down, struggling with her body image, and viewing her sport as a chore until she discovered Intuitive Eating. She was able to improve her performance while falling in love with her body and sport again.
Imagine a world where being healthy is not correlated with being skinny or any kind of body image. Where working out is not just a means to burn calories or to get a slimmer waist and bigger butt. Imagine being taught as a young (and older) athlete that exercising can build strength and confidence; that nutrition can be sustainable, supportive, and fulfilling. Diet culture has taken this away from many of us and is something we struggle with, but good news is we don’t have to.
Intermittent Fasting, Keto, Weight Watchers, Flexitarian, Vegetarian, Jenny Craig, South Beach, Beach Body, Shakeology, Anti-Inflammatory… the list goes on.
Diet culture is everywhere we look and spread over every media platform. It’s with the friends and teammates we talk to and even our coaches and trainers. Are you tired of trying to find ways to shift and shape your body in order to look a certain way or to change in hopes of being better in your sport?
So, how does it work?
The 3 Pillars to Optimized Performance for Athletes
- Training
- Mindfulness
- Nutrition
There is a lot of noise when it comes to sports and nutrition. It can be difficult to find the best thing to do or to know the best way to eat. As an athlete, we are disciplined in nature and we want to be the best. Intuitive Eating can play a role in aiding us to listen to our bodies, to eat what we need to support performance and have peace in our minds.
How to Get Started with Intuitive Eating
- Check out One Small Bite Podcast Episodes 13, 37, and 38 to hear from special guests and authors of Intuitive Eating- Evelyn Tribole and Elyse Resch.
- Download The Athlete’s Guide to Intuitive Eating
- Be on the lookout for a new podcast all about Intuitive Eating and Sports Performance
- Find a Certified Intuitive Eating counselor near you through IntuitiveEating.org Counselor Directory
- Make an appointment with Certified Intuitive Eating counselors and RDNs at TD Wellness
I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people! If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
For show notes, links, and more info please click here to visit the website
Want to find out how camping is one of the best ways to nourish your soul? OK, well actually my family and I glamped-it, but still, what a way to recharge your internal batteries!
Glamping It!
Yea, we glamped it this time. If you’re in the Atlanta area, check out Stay Sublime (https://www.staysublime.com). They rent Airstreams, drop them off at a destination you choose, hook it all up, level it, and you’re ready to go. The Airstream is fully packed with all the amenities – kitchen, pots, pans, dishes, utensils, table that converts to a twin bed, queen size bed, full bath with shower. And they hook it all up for you as well. By the way, this is not an affiliate, they just have a great service that I wanted to share, because I can imagine for some of you the thought of a pitching a tent, sleeping on the floor, and freezing through the night is not your idea of fun and relaxing.
Check them out Stay Sublime (https://www.staysublime.com)
8 Health Benefits from Camping
- Slow Down
- Reduce Stress
- Reconnect
- Appreciating Nature
- Digitally Disconnection
- Mentally Challenging
- Physical Activity
- Appreciate Food
Yes, camping is all about the food. You have plan it, pack it just right, make sure you have enough, and then you gotta cook it. Camping is not for the faint at heart, and in the challenge lies one of the key benefits of camping.
Big AskGo camping (or glamping)! Get outdoors and enjoy life. I’d love to hear how it goes. Leave me a quick voice message here or feel free to email us at info@tdwellness.com.
I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people! If you want to reach me, please go to One Small Bite podcast website at that link and feel free to contact me. I'd love to hear from you.
For show notes, links, and more info please click here to visit the website
Are you itching to go back to the gym, but nervous about whether it is safe to go back in this COVID environment? Me too! Or, maybe you already have.
Well, in this episode I bring my guest Jason Varley, owner of LivFitness in Atlanta GA, to tell us what to look for and how he’s doing it right. Going above and beyond to keep his members safe, but knowing in the long-run that those extra steps make a difference, not just with his members, but his staff and the community as well. We also get to hear from Jason what are essential ingredients in successful fitness routines, and in people staying healthy.
Essential Ingredients to Healthy Fitness
- Confidence – belief in oneself and their ability
- Baby steps – it’s not about working out until you puke, One Small Bite
- Just Do It – getting over discomfort, laziness, and challenges
- Experiment – testing different fitness modalities, finding your joy
- Consistency – no matter what, keep it going
Here’s One Gym Doing COVID Safety Right!Jason talks to us about how he’s going above and beyond what CDC guidelines for gyms and fitness centers are asking for, because in his works “working out isn’t just about fitness, we’re a gym about health and wellness” in other words it’s about creating an environment of health and wellness. It’s about the right balance of safety AND convenience for the gym members and staff. Here are a few key steps Jason is taking at LivFitness
- Temperature checks – clients check their own temperatures at check-in
- Mask mandatory – not comfortable, definitely controversial, but mandatory for everyone
- Max Capacity – no more than 20 people in the gym
- Cleaning – spay bottles everywhere, clean before and after by members, staff clean as well
- HVAC – updated and advanced filtration systems
- Shared Humanity – a gym with morals and a culture of true health and wellness
No Sign-up FeeBest part is that Jason is offering an awesome deal.
Go to this link – livfitness.us/onesmallbite – to sign-up to LivFitness and he’ll waive the sign-up fee! What!? That’s a savings of $60 – take advantage of this great deal today! Then stay tuned to the end of the show to hear what we have in store for you next week!
I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people! If you want to reach me, please go to One Small Bite podcast website at that link and feel free to contact me. I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
These 6 Mindful Eating Techniques will truly help you enhance your health and build a better relationship to eating and food. What does that mean? It means paying attention to your body’s physiological needs as well as what you want emotionally in a way that is in balance. This Friday Food Hack ties into my previous Episode 50: The Secret Ingredient of Healthy Eating: Compassion - with Guest Patrick Bryant, where mindful eating helps us build that self-compassion and live healthier, happier, and more in balance.
6 Mindful Eating TechniquesWhat are they and how do they help us?
- Savor Food – really enjoy the tastes, textures, temperatures, and favors
- Take it Slow – slow down and enjoy, listen to your hunger and fullness
- Remove Distractions – the less distractions the more attentive you are
- Create a Positive Atmosphere – make eating a calm and positive experience
- Be Aware of Your Hunger – the difference between physical and emotional hunger
- Be Present – enjoy your company and take a break – You Need It!
Listen in as I go into more details about these 6 techniques, and how they relate to our real world lives. Because let’s be real, can you always stop and take 20 minutes to eat a meal this way? Let me put the answer this way, what happens to your health when you spend most of your life not being mindful with your eating?
I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people! If you want to reach me, please go to One Small Bite podcast website at that link and feel free to contact me. I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Do you want to know how compassion for oneself and for others is not only the secret ingredient to healthy eating, but one of the most power tools in our being? Stay tuned then cuz in this episode you’re going to get an earful! Oh, and I’m not doing it alone either. I get the privilege once again to shoot the breeze about all things self-compassion, kindness, mindfulness, and acceptance with my great friend, psychotherapist and national board-certified hypnotherapist, Patrick Bryant, LCSW.
As many of you know Patrick Bryant, LCSW, and his wife, Megan Bryant LPC, ATR, own The Peaceful Place LLC, which is a person-centered, mindfulness-based psychotherapy practice with several clinicians. Their practice is focused on understanding and respecting people where they are in their lives. They focus on your journey in growth and development, helping you move through the uncomfortable spaces, rather than avoid them. It’s about finding that self-compassion and self-awareness that is key!
Balanced Eating is Self-Compassion
In this episode we explore how finding and developing your self-compassion and compassion for others is intricately linked to balanced eating, living healthy, and being productive. It is the one of the 4C's in my new One Small Bite book, coming out soon. Patrick and I talk about this specific "C" Compassion, and we rumble with various very important topics of compassion like…
- Self-kindness – coming from a place of respect and love for ourselves
- Open Mindedness – being open to possibilities, being curious
- Expansion – the ability to know our minds are as vast as an ocean of water
- Acceptance – learning to accept ourselves in order to move on
- Unrealistic Expectations – there is no diet, no magic food ingredients
- Perfectionism – there is no perfect diet, no magic food ingredient, life is imperfect
- Over confidence – confidence comes from making mistakes in food choices and behaviors
- Curiosity – can be explored when we move toward self-compassion
Patrick and I discuss how these topics are intertwined into the fabric of our eating behaviors. How being open minded helps us build our curiosity, which if you heard Episode #48 – Curiosity that’s exactly what I talked about. We also discuss how often we are unaware that our aggression, anger, violence, and criticism towards others reflects on ourselves, our behaviors, including the way we eat, the lack of self-care, and harsh self-deprecating
And you have to stay tuned to the end of the episode because Patrick shares with us his One Small Bite that helps us be more compassionate. But, you gotta listen to get the full story!
I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people! If you want to reach me, please go to One Small Bite podcast website at that link and feel free to contact me. I'd love to hear from you.
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Hey folks, want to know how to get your healthcare team to collaborate and enhance your physical performance and nutrition? Today on the One Small Bite podcast I bring my special guest Andrew Takata, Certified Athletic Trainer and founder of HNL Movement, to discuss the importance of just that. We will talk about topics such as...
- Multidimensional health and wellness approaches
- Inter-professional and interdisciplinary collaboration
- Most common injuries and mistakes in athletes
- How to connect professionals to work together
Andrew also gives us his tips and advice on the best ways' athletes can take better care of themselves, reduce injury, recover from workouts, and stay healthy. And no secret here, it has a lot to do with small incremental changes to your workouts, diet, and mindset. Listen in as we also discuss about the evolution of the old "no-pain, no-gain" mentality, and the mindset shift to a more client centered plan to training smarter and not harder.
A little background on Andrew
Andrew Takata is the founder of HNL Movement, an online company that focuses on elevating human performance in sports, fitness, health, and life. His philosophy is creating a multidimensional approach that allows you to live the active lifestyle you love. He has a unique blend of professional experiences, being a Certified Athletic Trainer with a Master's Degree in Athletic Training, a Certified Strength and Conditioning Specialist, and holds a Diploma in Sports Nutrition from the International Olympic Committee. He strives to help athletes and people of all levels with rehab and injury prevention strategies, performance enhancement training, as well as incorporating sustainable nutrition habits. He has a passion for sharing these resources and knowledge and believes all clients who are fully invested in learning and improving their functionality should receive high-quality training. He is also humbled daily by the opportunity to train, educate, and assist clients of all ages, levels, and backgrounds.
Finding Andrew
Website: https://hnlmovement.com/
IG: https://www.instagram.com/hnlmovement/
Youtube: https://www.youtube.com/channel/UCHHcxadBXKLxpSY8KEGHaEg
Facebook: https://www.facebook.com/HNLmovement/
Linkedin: https://www.linkedin.com/in/andrewtakata/
I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people! If you want to reach me, please go to One Small Bite podcast website at that link and feel free to contact me. I'd love to hear from you.
Lastly, remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul
Have you ever been curious? Wanted to know more about a topic? I hope so, curiosity drives our forward momentum, like my favorite quote from Rick Kennedy’s speech during the Space Race (don’t worry it’s in this podcast). As mentioned in the last podcast Curiosity is one of the four C’s.
I sure hope this episode piques your curiosity. Listen in to hear How Curiosity Can Enhance Your Health. In this episode I discuss the section of my book on curiosity, the science behind curiosity and health, and take the opportunity to give you a little bit more of an in depth approach.
Curiosity is even an important part of my practice, myself and my clinicians really try to tap into our clients curiosity and help them elicit their own way of changing their health. Truly making it a personalized approach to healthcare.
For show notes, links, and more info please click here to visit the website. We discuss so much more! So let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
Okay Y’all, on this episode I’m talking about the foundation of what I do and where One Small Bite really comes from. I talk about some of my client interactions over the 14 years I have been practicing as a dietitian, some of the realizations I’ve had, and influential exposures that have really guided my practice. This episode will also give you some insight into the book I am working on.
So how One Small Bite came to be? Well It all started around our family dinners! It’s the same approach we all should take to truly chop that diet mentality and make meaningful changes. Along with the One Small Bite mentality there are four traits or mindsets I have continued to see in my clients who end up having the most success- Curiosity, Compassion, Commitment, and Consistency. These Four C’s are the foundation of what it means to take One Small Bite
For show notes, links, and more info please click here to visit the website. We discuss so much more! So let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
Friday Food Hack bonus episode number 46! In these Friday Food Hacks, I serve up nutrition, fitness, and health hacks to help optimize your health and your life.
Today’s topic – Is Keto Diet Right for You? In this episode of the Friday Food Hack I explore the recent diet craze of Ketogenic Diets, or Keto for short. I talk about the research and history behind the Keto Diet, what it shows, how it effects the body, and whether there is strong backing that this diet actually helps us. I came across this topic because of the number of people that have been inquiring about it and because of how many podcasts, reviews, and articles there currently are about this extremely low carb diet.
Keto Diets consist of 80% fat, 15% protein, and 5% or less carbohydrates. Have you wondered- Where is your body pulling the fuel from to make it into glucose if your not eating carbs? How stressful is this on your body? What feelings around food happen? What does the weight loss pattern look like? Are there long term negative effects? What about my social life? How can this diet effect my mood or energy levels? Is it sustainable long term? These questions and more are discussed in this Friday Food Hack.
Tune in and join me for this great episode, and then let me know what you think. Shoot me an email and leave me your thoughts. While you're listening, please leave me a review, and if you like the episode share it with a friend.
For show notes, links, and more info please click here to visit the website
Yes, you read it right, we’re talking about men and ways to enhance their sex life! It’s information you are NOT going to see in popular magazines or websites. I interview Patrick Bryant, owner of The Peaceful Place. In this episode Patrick and I discuss the particulars around 4 mindful techniques guys can enhance their sex life with. Listen in as we discuss the 4 P’s and much more.
Mindful Techniques –The 4P’s to Mindfully Enhance Your Sex Life
- Pause
- Presence
- Prioritize
- Practice
As we discuss the impact of quarantine measures from COVID19 we will hit key points like being at home with the same people, doing the same things, feeling some boredom, and additional stress. One factor that falls into play is sex. I’ve heard reports of and read a spectrum of experiences during the pandemic, from nothing has changed to having way more sex, to being so irritated that they’re losing interest in their partner, and noticing difficulty in being aroused by them.
For show notes, links, and more info please click here to visit the website. We discuss so much more!
Yup I said it, avoid cooking and still eat healthy! How? With a meal delivery service like Perfectly Portioned Nutrition. In this One Small Bite podcast episode, I bring on fellow dietitian and entrepreneur Jessica Todd, owner of Perfectly Portioned Nutrition. We talk about her great story of becoming a dietitian and what prompted her to start her meal prep company. Listen in as we discuss the ins and outs of starting a LLC and what goes into cooking in an industrial kitchen. Jessica has grown her business organically so much over the last years. She talks about how her company provides meal prep for those who don’t have the time or desire to cook and provides cooking classes for those looking to learn in fun new ways. Learn how to sign up for her menus and find out what awesome surprise is in here for you!
For show notes, links, and more info please click here to visit the website
Perfectly Portioned Nutrition is a meal-prep and nutrition company owned and operated by Jessica Todd, registered dietitian nutritionist, and entrepreneur of Sandy Springs, GA. Jessica has been a registered and licensed dietitian for over 10 years and is currently a Clinical Assistant Professor and the Coordinated Program Director at Georgia State University, in the Department of Nutrition. Education, nutrition counseling and culinary nutrition has been and remains the focus of Jessica’s career path. Meal-prepping for clients started organically in 2017 when Jessica realized the missing piece for many of her clients was FOOD! Clients wanted to eat healthy but didn’t have the time or desire to cook. Having grown up in a restaurant, Jessica loved to cook and meal prepped for her family weekly so it was only natural to start offering this service to her clients. What started small, quickly grew and Jessica decided to turn her hobby into a business. In December of 2018, Perfectly Portioned Nutrition was born and has been producing from a commercial shared kitchen, PREP Atlanta, since February where she creates her healthy, flavorful, and perfectly portioned meals.
In this One Small Bite podcast episode, I'm going to provide 8 Simple Ways to Meal Plan Intuitively so that you can start making a positive relationship with food and eating once and for all! If you find yourself stuck between eating what you want and following a meal plan made by someone that doesn’t know your food likes and dislikes, this is the podcast for you. I will discuss the 8 simple yet intuitive ways to meal plan. Best part, it should be packed full of meals you love. I also talk about a few colleagues’ websites who have this dietitians 5 star rating!
Eight Simple Ways
- Write it down
- Pick 3 for the week (keep 1 in your pocket)
- Leftovers, use and store
- Utilize a slow cooker or InstaPot
- Make grocery shopping simple
- Organize
- Incorporate the people around you
- Meal delivery services (are they right for you?)
Most importantly, remember its about balancing what you want with what you need. Enjoy foods because it’s a part of your life.
For show notes, links, and more info please click here to visit the website
Chronic overeating, also known as compulsive overeating, is a type of overeating that can be pretty debilitating for those of us that suffer from this. If this is you, you’ll want to listen in to this episode. I explain what truly defines chronic and compulsive overeating, like secrecy, physical pain, and the unavoidable pull to overeat. It seems like there’s something controlling actions and behaviors. I also discuss the various causes of chronic and compulsive overeating, such as stress, fear, and anxiety to name a few. I review the differences of emotional hunger versus physical hunger.
Emotional Hunger vs Physical Hunger
- Sudden hunger vs Gradual hunger
- Instant Gratification vs Delayed Satisfaction
- Specific craving for Hyper-Palatable Foods vs Anything will do
- Unrecognizable hunger cues vs Recognizable
- Guilt, Powerlessness, Shame vs Neutral feelings
More importantly, I go over the alternative to chronic overeating like pausing, finding balance, and so much more. You gotta tune it for this one! It will really help transform your desire to overeat.
For show notes, links, and more info please click here to visit the website
I bring back another information packed Friday Food Hack, where you'll get simple and easy tips and ideas to enjoy guilt-free carbohydrates once again!
Have you been on one type of low-carb diet or another? Tried giving up white food, gone gluten-free, or just tried to stay away from eating too many carbs? Well that just doesn't have to be the case.
You don't have to give up carbs to be healthy. In this episode I talk about...
- Research - how eating too few carbs can kill us
- New Ideas - 5 ways to enjoy carbs once again
- Satisfaction - the right amounts and learning to satisfy
- Types of carbs - what are carbs and where to get them
- Endurance - how carbs are key to body's energy maintenance
Tune in and join me for this great episode, and then let me know what you think. Shoot me an email and leave me your thoughts. While you're listening, please leave me a review, and if you like the episode share it with a friend.
For show notes, links, and more info please click here to visit the website
OK Y'all, it's my Part 2 interview with Eating Disorders expert Dr. Linda Buchanan. We had a great first part discussion about the basics and understanding what Eating Disorders are, what they look like, what treatment looks like, and what to pay attention to. Dr. Buchanan explained that eating disorders have the highest mortality rate of any mental illness, and how over 30 million Americans suffer from some type of Eating Disorder, 10 million of which are for men. Like I mentioned before, this mental and nutritional condition is no joke folks! If you haven't heard Part 1, go over and take a listen so you can get a good introduction to Part 2.
In Part 2 we delve deeper into the various nuances and challenges of Eating Disorders. Dr. Buchanan helps us understand Eating Disorders at a whole new level with topics such as.
- Dual or multiple diagnosis – trauma, anxiety, depression, chronic illnesses
- Using narrative therapies and approaches
- Dealing with ambivalence
- Genetics and Life experiences – Nature vs Nurture
- New/different types of ED – orthorexia
- Healthy At Every Size and Intuitive Eating
- Effects on Metabolism and Setpoint Theory
- What is it rewarding to work with people with ED
For show notes, links, and more info please click here to visit the website
What mental illness has the highest mortality rate of any mental illness? Did you know that over 30 million Americans suffer from some type of Eating Disorder, and 10 million are men? What!? This is no joke folks! In this episode we help you understand Eating Disorders and what that means in relation to our diet culture and weight phobic society. Eating disorders can be a very challenging, complicated, and even a deadly condition that needs serious attention from all of us. Chances are that you either know someone dealing with an eating disorder, or you might be yourself. Now more than ever due to our current COVID crisis, this episode will help give us a greater understanding and clarity to the complexities and complications around eating disorders. This is why I’ve put together this two (2) part series episode with expert guest Dr. Linda Paulk Buchanan, psychologist, therapist, and former owner and founder of ACE – Atlanta Center for Eating Disorders. She has over 30 years’ experience working in Eating Disorders, and brings a depth and breadth of expertise in eating disorders that are parallel to none! Dr. Buchanan and I just barely touch the tip of that iceberg.
In this Part 1 Episode we discuss:
- What is an Eating Disorder, the various types, and diagnosis trends
- The most current clinical guidelines and treatments
- What are treatments and programs – individual, intensive outpatient, partial hospitalization, etc.
- What are some of the nutritional and life-long challenges
All this and so much more. And then keep listening, the following week we bring Part 2 with topics like
- Dual or multiple diagnosis – trauma, anxiety, aepression, chronic illnesses
- Using narrative therapies and approaches
- Dealing with ambivalence
- Genetics and Life experiences – Nature vs Nurture
- New/different types of ED – orthorexia
- Healthy At Every Size and Inuitive Eating
- Effects on Metabolism and Setpoint Theory
- What is it rewarding to work with people with ED
For show notes and links please click here to visit the website
Part 2 of my interview with Elyse Resch, MS, RDN, CEDRD-S and co-author of the bestselling book on anti-diet Intuitive Eating: A Revolutionary Anti-Diet Approach! In this episode we continue our discussion from Principle 6 Feeling Fullness, and discuss the remaining principles and more, such as…
- Principles 6 through 10 – newly revised and updated with greater perspectives
- Radical Acceptance – acceptance of ourselves through every cell in our body
- Honing our hunger and fullness cues - to enhance our health and well-being.
- …And so much more
If you haven’t had yet the opportunity to listen to Part 1 of my interview, click on this link and head on over and take a listen, or wherever you listen to podcasts Apple, Spotify, Stitcher, Google. In Part 1 I talked to Elyse about the over 125 research articles and counting behind Intuitive Eating; the dynamic interplay of instinct, emotion, and thought; Interoceptive Awareness; the first 5 newly revised Principles of Intuitive Eating; and Satisfaction, which is at the core of Intuitive Eating!
For more information and show notes, click this link and visit our website.
OK folks, it’s finally here - the brand new 4th edition of the most authoritative book on anti-diets, Intuitive Eating: A Revolutionary Anti-Diet Approach! Intuitive Eating is a classic bestseller, and definitely NOT one of those diet books! Intuitive Eating, is a way of eating that is in line with our values, helping us transform our relationship with food and free ourselves from the hamster-wheel of fad diet gimmicks and tricks, yo-yo dieting (also known as weight-cycling), and the barrage of fake-science-based nutrition programs designed to fail us over and over again. This episode is Part 1 of a two-part series where I have the privilege of interviewing co-author Elyse Resch, MS, RDN, CEDRD-S. Elyse is a nutrition therapist in private practice in Beverly Hills, CA, with close to forty years of experience specializing in eating disorders. She is a prominent health professional in the field of nutrition, Intuitive Eating, and Health at Every Size. The best part is that I finally have both authors of Intuitive Eating on the show! If you haven’t yet listened to Episode 13 with co-author Evelyn Tribole, make sure to go over and take a listen! You’ll get to hear her perspectives and enjoy just a down-to-earth and just fun interview filled with nuggets of wisdom and information that will transform the way you eat.
In this Part 1 Episode Elyse discusses topics such as:
- Intuitive Eating Research and Science – over 125 research articles to date
- Elyse’s definition of IE – the dynamic interplay of instinct, emotion, and thought
- Interoceptive Awareness – the ability to hear and understand the body’s physiology
- The first 5 of the 10 Principles of Intuitive Eating – newly revised order and naming
- Satisfaction – the core of Intuitive Eating
All this and so much more. That’s why you have to tune in for this insightful Part 1 interview and discover a new leaf on life, free from those extreme diets and crazy food rules that dominate our culture. And then keep listening, the following week we bring Part 2 with topics like
- Principles 6 through 10 – newly revised and updated with greater perspective
- Radical Acceptance – acceptance of ourselves through every cell in our body
- Honing our hunger and fullness cues - to enhance our health and well-being
- …And much more
Hope you enjoy the show, and I’d love to hear what you think. Feel free to hit me up on my social channels Facebook, Instagram, or Twitter or feel free to message me at my website and let me know how’s it going. A little accountability goes a long way!
If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. Feel free to let me know what nutrition or health topic you’d like me to cover or leave a review at Apple Podcast, or visit my website and leave me your comments there.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life
It’s summer time and I often get quite a few questions about hydration and how much water to drink. In this episode I talk about where the recommendation for 8-8 ounces of water a day come from. I give examples of how beverage companies push the concept of over hydrating in order to sell more of their products. Then there’s also the beauty, supplement, fitness, and even health industries that have also highjacked the concept of more water. Spoiler alert! “More” water doesn’t beautify our skin, give us more energy, or even help us lose weight or keep us healthier. More water just makes us go to the bathroom all the time, and well that’s just disruptive.
Listen in to today’s episode where I give some simple but sound suggestions to helps us pay better attention to our own internal signals to hydrate; how to get more water from the food we eat; and cool ideas to make water a little more enjoyable.
Hit me up on Facebook, Instagram, or Twitter or feel free to message me at my website and let me know what you think about today’s episode. Or, if you have a moment head on over to Apple, Spotify, Stitcher, or Google and share this info with someone else, hit that subscribe button so you won’t miss an episode, and then take a few minutes to leave me a review. I read every one of them and then talk about them on the air.
Thank you so much once again for being a loyal listener and supporting my show. Remember, it really only takes One Small Bite over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
In this episode I bring on a fellow podcaster and marketing expert Kristen Olsen, host of the podcast Turmeric and Tequila. Listen to this informative discussion on her cool podcast and sports marketing philosophy. What really caught my attention was that cool podcast name; listen is as we discuss that juxtaposition. We chat about what it means in relation to sports nutrition, and making peace with food and enjoying life without dismantling our values. We are providing listeners with some great nutrition and marketing tips and ideas, and just having a great conversation. Listen in as we disrupt the diet culture and health trends.
Kristen Olsen is the host of the Turmeric and Tequila podcast and founder of KO Alliance, a marketing company that looks to align brands and messaging from fitness professionals and companies alike. Kristen is an experienced and innovative marketing professional with 18 plus years of experience in brand development and management and particular expertise with integrated marketing strategies, strategic territory management and relationship building. Broad based background encompasses heavy experience within highly competitive athletic apparel, CPG, and event markets. She’s also had an incredible athletic history as three-time captain for the George Mason University, Division 1 Lacrosse team, five-time CrossFit Game Athlete, and has been involved in a multitude of lacrosse and CrossFit competitions. I’m really excited to bring her philosophy and expertise to the One Small Bite world.
Hope you enjoy the show, and I’d love to hear what you think. Feel free to hit me up on my social channels Facebook, Instagram, or Twitter or feel free to message me at my website and let me know how’s it going. A little accountability goes a long way!
If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. Feel free to let me know what nutrition or health topic you’d like me to cover or leave a review at Apple Podcast, or visit my website and leave me your comments there.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
Everyone talks about processed foods, how bad they are for us, how risky they are for our health, and about those hidden chemicals that the food industry sneaks in. But do we actually know what processed foods really mean? Listen in to my next addition of the Friday Food Hack – I talk about Processed Foods –
- What are they?
- Are they really that dangerous?
- What to look out for, avoid, and understand!
- How can we make them better?
- Small bites to help us enhance our choices
Sleep issues and challenges affect us all. In this episode I talk with dentist, Dr. Lydia Sosenko, an expert in dental oral appliances and therapy that help people sleep without the use of a CPAP or breathing machine. Many people deal with snoring, obstructive sleep apnea, or upper airway resistance syndrome, and end up developing poor sleep patterns. When we don’t get a good night’s rest on a regular basis this disrupts our body’s natural physiology. It affects our ability to heal and repair through the night, and to replenish vital nutrients and chemicals necessary to keep us happy and healthy. Join us as we bring topics about dental oral appliance therapy and how it can help us …
· Avoid weight gain
- Enhance our metabolism
- Better our sleep patterns
- Avoid snoring, OSA (Obstructive Sleep Apnea), and UARS (Upper Airway Resistance Syndrome)
- Improve blood sugar and insulin regulation
- Escape blood pressure complications
- Boost mood and energy levels
- Be more productive
Come and join us for this great and important conversation, and learn if a dental oral sleep appliance is right for you.
The 30-Day Challenge deadline of Jun 20th is almost here! How’s it going? Hit me up on Facebook, Instagram, or Twitteror feel free to message me at my website and let me know how’s it going. A little accountability goes a long way!
If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. Feel free to let me know what nutrition or health topic you’d like me to cover or leave a review at Apple Podcast, or visit my website and leave me your comments there.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
In this uncertain time of the COVID-19 Pandemic, the last thing we need is for our most important healthcare workers to get burned out, fatigued, or get sick. Listen in to this episode where I talk to Dr. Andrew Tisser, ER and urgent care physician as he explains about burnout, or as he puts it “moral injury.” What everyone needs to know in order to protect the people that keep us safe. He shares with us about the COVID-19 Pandemic Physicians Protection Act (CPPPA). We discuss topics like building a stronger primary care physician gatekeeper-based healthcare. We talk about the importance of mental and behavioral health, and about the importance of better healthcare communication and collaboration. Dr. Tisser also talks to us about the various challenges he faces with COVID-19, as well as patients with chronic illnesses like diabetes, cardiovascular disease. Oh, we get a little bonus as well. Dr. Tisser shares with us his favorite recipe of Chicken Shawarma (recipe available on my website One Small Bite).
Andrew Tisser DO is a board-certified emergency physician practicing in Western NY. He is the host of the Talk2MeDoc podcast which focuses on the healthcare worker experience including team-based communication, burnout/"moral injury," and student debt among other topics. He is the owner of Talk2MeDoc LLC, a hybrid consulting/coaching company working with early-career physicians in regards to the three Ms - oney, mindset and making moves.
In his spare time, Andrew enjoys cooking, reading, playing the banjo and spending time with his amazing wife and dog. Andrew is always open to a conversation on any topic- please do not hesitate to reach out on any of the below platforms.
Andrew can be found at:
Email: andrew@talk2medocpod.com
Website: https://andrewtisserdo.com
Podcast Website: https://talk2medocpod.com
FB, T - @talk2medoc, IG - @talk2medocpodcast
Oh don’t worry I haven’t forgotten about…the 30-Day Challenge! You’re almost there. Hit me up on Facebook, Instagram, or Twitter or feel free to message me at my website and let me know how’s it going. A little accountability goes a long way!
If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. And if you get a chance, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
Hey folks – so how’s your 30-Day Challenge going? Hit me up on Facebook, Instagram, or Twitter and let me know how things are going. What questions do you have, and how I can help? Or, if you prefer a little more privacy then feel free to message me at my website. A little accountability goes a long way! And remember Just Do It! It’s a great marketing slogan because it really works!
This week I invite my good friend and colleague, fellow registered dietitian nutritionist Adrien Paczosa. Listen in to today’s show as we talk body image, eating disorders, bro-science, making peace with food, and just have a great time talking shop. You’ll love it! Adrien is also a Certified Eating Disorders Registered Dietitian Supervisors (CEDRD-S), and her path towards nutrition came through a major challenge in her life. During a practice she took a fall and broke her foot, and that sparked the ideas of needing a new direction in her life. Over the years Adrien has been presenting on topics of mental health and nutrition, eating disorders, addictions, and building a private practice. Along with being a sought-after public speaker she has by working with local and national media channels to promote nutrition and health through her appearances and messaging. She opened her private practice, iLiveWell Nutritional Therapy in 2007. To date, iLiveWell Nutrition has multiple locations and currently employees 8 dietitians and several interns. In 2016 Adrien began developing and online training academy to coach dietitians to build private practices. She is launching her podcast Fearless Practitioners in 2018 to continue to motivate and educate dietitians to start their dream practice, and she can be found on all the social channels @AdreinPaczosa.
If you like this episode, then download my show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. And if you get a chance, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
WOW folks! It’s Episode 30 and that’s a huge milestone in the podcasting world! First off, a HUGE THANK YOU to you for listening and being a part of my show!!! And in honor of this milestone I thought I get it going with a 30-DAY CHALLENGE!!!
For the next 30 Days, I challenge you to make one small change to your diet or health. It could be having a balanced breakfast, not snacking at night, journaling, or going for a walk 4 times a week. Whatever it is start with something small and pay attention to how you are taking care of yourself. Remember, it’s never too little if you’re consistent because it all adds up. This is how One Small Bite works! Track your progress and then let me know how it goes. Share your progress on my Facebook, Instagram, or Twitter account to let me know how you did. Or, if you prefer a little more privacy then feel free to message me at my website. A little accountability goes a long way! And remember Just Do It! It’s a great marketing slogan because it really works!
Secondly, having this podcast means the world to me because nutrition is just freakin’ awesome! I do this in honor of my parents – RIP – to help people get ahead of preventable diseases, and build a healthy relationship with food. This is where it all starts! This is why for this episode I went back and took some of that awesome feedback from listeners like you of how to apply One Small Bite in your day.
If you like this episode, then download my show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. And if you get a chance, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!
Loneliness has enormous implications and effects on our health. Loneliness can be manifested as boredom, anger, fear, anxiety, or other more dangerous forms of emotional expression. In this episode I bring back my friend and therapist Patrick Bryant, LCSW to discuss what Loneliness is, what it means, how it comes about, and how it plays out in our behaviors especially now with physical distancing and quarantine guidelines. We discuss how Loneliness can be a major factor in the way we eat such as overeating, stress eating, mindless or boredom eating, or just the opposite such as restricting, avoiding, or controlling food in one way or another. Listen in as we provide the action steps in The Tool Kit to Navigating Loneliness
1. Acknowledge It – Paying attention with what we are feeling, and what makes us so uncomfortable. Understanding the difference between being lonely or being alone, and how isolation and the degree of social distancing can be harmful. Are we inventing any stories about our identity while feeling this way? (no one likes me, I’m worthless if I’m not engaged with people, loneliness is forever, I should really get over it - men don’t worry about these things, etc.)
2. Own It – Labeling it and owning “Ok, I’m feeling lonely. Wonder what that’s about?” Avoiding or ignoring your loneliness only gives more power to the discomfort, and conditions one to believe they cannot handle it, thereby, reacting more strongly and automatically each time they become of loneliness.
3. Move Through It – Now that we are aware and own up to what we’re feeling, let’s look at tips and techniques that will help us move through our Loneliness such as Stress Eating Interruption exercise, Eating With People, Finding Connections, and Being Present techniques like Meditation, Breathing, and more.
Hope this episode helps you or someone you know! I would love to hear what you think. Feel free to go to my website contact and tell me what you would like to hear, what are some of YOUR challenges or topics you’d like me to cover, and who you want to hear from. Leave me a message here and I will get to your answer on one of our next episodes. And when you get a chance, please leave me a review and share this episode with a friend at to Apple Podcast!
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!
Just in time for Mother’s Day guys! Wanna get in good with Mamma? Well tune into this episode because I invited a mentor and colleague of mine, Liz Weiss to give us delicious and healthy food and meal ideas that will get Mamma doing the happy dance. Liz’s real food philosophy is all about adding food groups to your diet, not taking them away. No deprivation. She craves simplicity and easy-to-find everyday ingredients that make mealtime a breeze. Oh, and by the way, this episode will help us guys optimize our health One Small Bite at a time! Listen in as we talk how to help out in the kitchen, division of labor, simple steps, knife and cooking skills, and even composting. Listen in to get all you need to enhance our relationships at home AND with food.
Liz is the voice behind the family food podcast and blog, Liz's Healthy Table. She interviews expert guests, shares recipes, and inspires parents to cook with their kids and eat meals together. She is the co-author of No Whine with Dinner, The Moms' Guide to Meal Makeovers, and the author of Color, Cook, Eat!, a playful and unique coloring e-book series. Liz is a regular guest on NBC's the Hub Today in Boston, writes for Today's Dietitian magazine and blog, and is a past columnist for Kiwi Magazine and Nick Jr. She served on the Wellness Committee in her children's school for 12 years and currently volunteers for two hunger-relief groups: Lex Eat Together and Mazon. You can find Liz at LizsHealthyTable.com
Recipes that husbands, partners, and men can make when the main cook in the household is away:
- Last-Minute Black Bean Soup: https://www.lizshealthytable.com/2012/01/30/last-minute-black-bean-soup/
- Corny Salmon Cakes: https://www.lizshealthytable.com/2017/03/24/corny-salmon-cakes/
- Veggie Quiche Patties: https://www.lizshealthytable.com/2014/03/21/veggie-quiche-patties/
- Veggie burgers (we can talk about some of the frozen veggie burgers and how to enhance them w/ healthy toppings)
- Tofu Lettuce Wraps: https://www.lizshealthytable.com/2019/06/12/tofu-lettuce-wraps/
- Peanut Butter Smiley Face English Muffins (fun for kids to make - in other words... keep kids busy with an edible food project): https://www.lizshealthytable.com/2015/03/10/peanut-butter-smiley-faces/
Also, I’m always looking out for listener questions. Please when you get a moment, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!
Whether it was our old normal, going to work every day like we use to, or our new work-from-home/quarantine normal, snacking can be a major challenge to our waistlines. In this episode I bring back the Friday Food Hack and tackle snacking! Because of the stress and added uncertainties of our new normal nowadays many of us are stuck at home with access to food 24-7. It’s right there all the time! We have a lot less social interaction, more down time and boredom, and so what else are we going to do but snack? How does it help us, and when is it not so helpful? Listen in as I explain the three key questions to ask about snacking – why we snack, when to snack, and what to snack. Tune is as I provide examples and ideas of what smart snacking looks like. I talk about those supposed health and snack bars that now seem to take up an entire grocery isle, and how smart snacking can balance food groups throughout the day, fuel your body, and enhance your health. I explore whether snacks are necessary or good for us. This way, after this episode you’ll be able to pay more attention to whether or not you need to snack so you can avoid overeating or unnecessary late-night snack. Alright, hit start on this episode cuz this is going to be a great one for snacking!
Hey guys, during this COVID-19 crisis we need to play it smart. We need to work with each other and help where we can. Start by downloading my FREE copy of 8 Wellness Tips to Help You Fight Coronavirus, start making those smart healthy habits, and let’s get ahead of this.
These Friday Food Hacks come mainly from listener comments and questions like you! I’m always looking out for great questions. Therefore, stay tuned by downloading my show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. And if you get a chance, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!
Is this your home? A disorganize kitchen with snack food, papers, and a mess of things laying all over the kitchen counters? Refrigerators and cabinets overflowing with food that something falls out right when you open the doors? Well then, this episode is just for you. I invited Conny Graf, a certified Clutter Clearing Practitioner professional organizer. Oh, and she’s also a certified finance expert and accountant, so she knows a thing or two about organization. She meets you where you are and takes you on a journey From Chaos to Peace, which is also the name of her podcast. She helps you save time & money by showing you how to clear your clutter, tame your file monster, and the best part is, that we get to talk about how to declutter the fridge or your food pantry. Conny and I talk about ways to tidy up and organize your stuff, but more importantly we discuss her Design Zone tips. The Design Zone is a simple system that prevents the clutter from creeping back in. Sounds so similar to how small changes little by little start making a difference. By living a clutter free life, you are making space for the things that are more important, like your life. Just saying! Let’s move towards your dreams and goals while being organized is simply a side-effect.
I’m excited to bring your some more fantastic guests and experts in the fields of nutrition, food, fitness, and wellness. For now, head on over to Apple, Spotify, Stitcher, or Google and hit subscribe so you’ll automatically get the latest episodes downloaded right to your device. In the meantime, let me know what nutrition or health topic you’d like me to cover, just leave me a message here. I’d love to hear from you!
The One Small Bite podcast is brought to you by my nutrition practice TD Wellness. You’re insurance will probably cover nutrition services, but we like to help some of you while find a new job and get through this pandemic, we are offering a rate of $50 on all virtual consults until July 1, 2020 as we all cope with this COVID-19 crisis. Click this link to contact us and make an appointment today!
Remember, all it takes is just One Small Bite at a time to transform your life so - Chop that diet mentality, Fuel your body, and Nourish your soul! Thanks!
Do I have a great show for you today! I’m really excited to bring to you fellow registered dietitian and sports nutritionist Michael Raynor. He’s got a cool job! Michael specializes in sports nutrition and weight management and splits his time between counseling patients and performing metabolic and fitness tests for clients. Michael is passionate about helping athletes and nonathletes alike reach and sustain their peak performance and health. He wants to help guys break down the limiting beliefs they have surrounding food and nutrition to help them become the healthiest versions of themselves. Listen in as we talk about the variety of test he does with clients such as VO2max, lactate threshold, heart rate and pace zones testing, sweat tests, hydration and electrolyte testing, RMR (resting metabolic rate), as well metabolic testing for weight management. Really cool stuff. It’s like right out of one of those men’s fitness magazines or videos where you see the athlete connect with a face mask and tubes to a computer while on a stationary bike or treadmill. More importantly, like me, Michael also counsels clients, which is the critical and key part to enhancing people’s health. We talk about the various types of challenges he sees in men’s nutrition and fitness, and we get to chat a good bit about how small changes really make a lasting difference. I hope you this episode and that it sparks an interest in working with me to get your fitness and performance in tip-top shape.
Oh, and by the way, if you liked this episode, well then stay tuned for more fantastic guests and experts in the fields of nutrition, food, fitness, and wellness. For now, head on over to Apple, Spotify, Stitcher, or Google and hit subscribe so you’ll automatically get the latest episodes downloaded right to your device. And while you’re there please leave me a review in Apple Podcast and share my show with a friend.
Or, if you have a nutrition or health topic you’d like me to cover, just leave me a message here. Let me know what you want to hear, what nutrition and wellness questions you want answered, or simply what you think of the show. I’d love to hear from you!
Lastly, this show is brought to you by TD Wellness, my nutrition practice. We are offering 75% discounts on all virtual consults until the next couple of months. Click this link to find out more.
Remember, all it takes is just One Small Bite at a time to transform your life so - Chop that diet mentality, Fuel your body, and Nourish your soul! Thanks!
This episode comes from you, the listener! I'm excited for this one because I get an opportunity to field a few great listener questions regarding alcohol. Tune in as I provide some great tips and tricks to help us guys cut back on the booze, debunk alcohol myths and disinformation, and learn what works. Yeah, but don't worry, this isn't going to be about abstinence. I enjoy a good bourbon, red wine, and pale ale just like the next guy, the difference here is that I'll be answering your questions. Like, how to enjoy a few and stick to a balanced healthy relationship with our diet. I answer questions about the effects of alcohol on fitness and performance. Or, like one listener asking if there's a difference between wine and cocktails? Another great question I cover is whether it's smarter to eat and drink or drink and then eat? I also go into what drinks are gluten free and how to pay attention to that. And I also provide some great hacks so we can enjoy our drinks mindfully and responsibly.
Keep the great questions coming, and I hope you enjoy this episode! I can't say this enough, I greatly appreciate you for listening and supporting my show, so I'd love taking question and if you have a nutrition or health topic you’d like me to cover, just leave me a message here. Let me know what you want to hear, what nutrition and wellness questions you want answered, how to maximize and optimize men’s health, or just to leave me a review. I’d love to hear from you!
Lastly, this show is brought to you by TD Wellness, my nutrition practice. We are offering 75% discounts on all virtual consults until the next couple of months. Click this link to find out more and get connected to me, or one of our nutritionists. Stay tuned cuz I'm bringing you some more great topics such as overcoming overeating, spotting unnecessary snacking, dealing with cravings, toning and trimming up, going lean, plant-based eating, and the “T” word – testosterone! Remember, it just takes One Small Bite at a time to transform your life - Chop that diet mentality, Fuel your body, and Nourish your soul! Thanks!
Cooped up in the house like me? Social Distancing is single handedly going to save millions of lives, so you have to listen in to this episode where I give you the Top 10 Health Hacks that will keep our minds right during this crisis. If you’ve never worked from home you’re probably realizing it’s not as glamorous and easy as it sounds. Holly cow, if you have kids you’re probably starting to realize how underpaid teachers are. If you live alone, you’re probably realizing that sitting at a computer all day long with no one next to you can be both very isolating and lonely, even for the most introverted of us all! However, we have a blessing in disguise in this crisis. We have the opportunity to hit reboot and slow the heck down! You know that saying – slow down and smell the roses? Well, one of the single biggest challenges I see for so many people is how crazy busy our lives were before this crisis. We didn’t slow down for a minute, and now we have to slow down for a whole day!
Join me as I count down the Top 10 health and nutrition ideas that can make working from home stellar like better sleep, creating structure and routine, and balancing meals. Listen in to the end because my NUMERO UNO hack is key in making the most out of your telework, telecommute, or tele-whatever we’re calling working from home. Listen in as I bring you great tips that can keep us sane as well as healthy.
Hey man, I greatly appreciate you for listening and supporting my show, and keep the great feedback coming! Leave me a message here and let me know what you want to hear, what nutrition and wellness questions you want answered, or how to maximize and optimize your health.
Lastly, I look forward to serving you more in future episodes! Remember, it just takes One Small Bite at a time to transform your life. Thanks!
Welcome back, and thank you so much for listening in! OK, I have a slight change to my show coming your way. I’ve have decided to hit reboot on the format and refresh the show just a bit. Typically, I was bringing expert guest interviews on Wednesdays hoping I would drive interest in my show, but I needed to wake-up and smell the coffee. I started listening to you, and what you said is that you rather hear it from me. Some comments were “David this is great, but tell me what to eat” or “I’d love to know more about alcohol…protein…when is the best time to snack” and more! Well, you guys have been giving me some love, albeit a bit tough love, but nonetheless, great comments and feedback from you. So, I’m going to do just that…bring you more solo shows with content you’re looking for.
To start things off, today’s topic is (drum roll please) Protein! How much, what kind, and when to have it? I’ll talk to you about what amount of protein is needed for most men based on age, physical activity level, and health state. I’m bring you the scoop on protein powders, plant-based proteins, and animal-based protein sources, and how that all translate to real food. I’ll also discuss when it’s important to get that protein in your body, such as before or after your workout, or throughout the day. Alright guys listen in cuz I great content that can ramp up your health, and sharpen your mind. Oh, and spoiler alert – it’s not as much protein as you think it is.
Once again, I greatly appreciate you for listening and supporting my show, and keep the great feedback coming! Feel free to go to Apple and leave me a review, or visit my website and leave me a comment there. I answer every comment so I can make sure to bring you relevant content maximizes our health.
OK and lastly, I look forward to serving you more in future episodes! Remember, it just takes One Small Bite at a time to transform your life. Thanks!
What does implicit bias mean, and in particularly how does it affect the way we eat, live, play, love, and become gentlemen? In this episode Patrick and I shoot the breeze again about implicit biases by men toward men; by women toward men; by men toward women, what men assume women want, think, etc. about expectations for men. An example is how we raise boys to suck it up, be strong, independent, and fight it out, which all exacerbate hypermasculinity reinforce stereotypes, gendered segregation, negative perceptions and sensitivities between/toward other genders, reactions to/avoidance of vulnerability, excessive or extreme sports or exercising, and eating disorders in men.
Listen in to our 4 Antidote to Implicit Bias
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Pause
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Presence
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Prioritize
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Practice
We are having these conversations to allow us the freedom and permission to redefine masculinity and its parameters, seek and build compassion and kindness to ourselves as well as others, normalizing diversity within masculinity - it's ok to be masculine; it's not ok to shame/judge others for not meeting standards for extreme masculinity. Being respectful, gentlemanly, responsible, competitive, protective, etc. are fine qualities, but it’s more about how we attain in mindful and compassionate ways.
I would love to hear what you think. Feel free to go to my website contact and tell me what you would like to hear, what are some of YOUR challenges or topics you’d like me to cover, and who you want to hear from. Leave me a message hereand I will get to your answer on one of our next episodes.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!
With the Coronavirus looming large, taking action to support your immune system is of upward importance now more than ever! Eating meals rich in immune-boosting foods that you’ll hear on this episode, as well as making sure to get adequate sleep, enough water, and moderate exercise is only going to help your chances at avoiding getting sick and keeping your immune system in tip top shape. Follow these 8 wellness tips to help fight the Coronavirus
Hey guys, during this scare we need to play it smart. We need to work with each other and help where we can. Start by downloading my FREE copy of 8 Wellness Tips to Help You Fight Coronavirus, start making those smart healthy habits, and let’s get ahead of this.
Stay tuned for my next Friday Food Hack where I talk about testosterone and how your eating and health impact your levels. I’ll have some other great topics coming up as well, so remember to head on over to Apple, Spotify, Stitcher, or Google and subscribe so you won’t miss an episode.
And if you get a chance, I’d love to hear from you. Feel free let me know what nutrition or health topic you’d like me to cover by going Apple Podcast leaving me a review, or visit my website and leave me your comments there. I read every one of them.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!
Yup, it’s true. When blood sugars are not managed it affects our sex drive, our performance in bed, and may lead to erectile dysfunction. Listen in as my guest Jill Weisenberger shines the light on what diabetes is, the differences between pre-diabetes, type-2 diabetes, and type-1 diabetes, and how small changes can help us guys enhance our sex drive.
Jill Weisenberger, MS, RDN, CDE, CHWC, FAND is an internationally recognized nutrition, diabetes and cardiometabolic health expert and certified health and wellness coach. She is the author of four books, including her two best-sellers: Prediabetes: A Complete Guide and Diabetes Weight Loss – Week by Week. Jill has worked as both a nutrition counselor and a diabetes educator in the hospital, research and private practice settings.
Jill is a panelist for the US News & World Report Best Diet Rankings. She is a two-time graduate of the University of Florida with an undergraduate degree in communications and a graduate degree in food science and human nutrition. She is an active member of the Academy of Nutrition and Dietetics, the Association of Diabetes Care and Education Specialists and the American Diabetes Association.
If Jill’s not tethered to her computer or otherwise working, you might find her in the kitchen cooking up something nutritious and delicious. Other times she’s out jogging, kayaking, keeping up with her daughters, goofing off with her dog, or simply trying to sneak some quiet time with her husband.
Lastly, I would love to hear from you. Tell me what you would like to hear, what are some of the challenges you’d like me to cover, and who you want to hear from. Leave me a message here and I can get an answer on future episode.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!
Are you dealing with stomach pain, bloating, excess gas, and gut issues that just won’t quit? The worst part is when these issues happen right at the most inopportune moments, like right during a meeting, at the movies, on the plane, or parties. Well, you gotta listen in cuz I have the right guest for you! In this episode we dive deep into stomach problems. My guest today is fellow registered dietitian nutritionist, Kate Scarlata, who is arguably the best gut health nutritionist out there! We talk about the most common gut issues with men, what we can do to prevent problems, what foods to watch out for. We chat about the Low-FODMAP diet and how it benefits people that suffer from IBS. We cover other gastrointestinal issues like celiac disease and reflux. Kate enlightens us with some great tips, suggestions, and simple ideas to get us feeling better. Listen in because it’s a wealth of knowledge coming your way!
Kate Scarlata, MPH, RDN, LDN is a registered, licensed dietitian with a nutrition consultation business in Medway, Massachusetts. She has 30 years experience providing nutrition consultation to patients with irritable bowel syndrome (IBS), celiac disease and inflammatory bowel disease. Kate is considered a global expert in the low FODMAP diet and food intolerance. She is an invited speaker to numerous conferences in the US and abroad. Kate is a New York Times Best Selling author of the book 21 Day Tummy Diet, also published The Complete Idiot’s Guide to Eating Well with IBS, and her latest book is The low FODMAP Diet Step by Step. Kate earned her B.S. in Nutrition from Simmons College in Boston, Massachusetts and her MPH at the University of Massachusetts. She was awarded the Outstanding Dietitian of the Year by the Massachusetts Dietetic Association and voted Boston’s Best Dietitian award by Boston Magazine.
Show resources links:
· Gut Healthy Hypnotherapy professionals
· US Probiotics Guide
I’m gonna keep bringing great expert guests like Kate, have more Friday Food Hacks, and some great men’s mental health topics with my co-host Patrick Bryant. That’s why you gotta head on over to Apple, Spotify, Stitcher, or Google and hit that subscribe button so you won’t miss an episode.
Do me a favor please, let me know what nutrition or health topic you’d like me to cover by going Apple Podcast and leaving me a review.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform y
Alright, do I have a special treat for you today!? Food Network show host, cooking star, and registered dietitian nutritionist Ellie Krieger is on this episode! Woot! Woot! You might remember Ellie from the Food Network show “Healthy Appetite,” and currently from her latest show on Public Television “Ellie’s Real Good Food.” This episode is a must for us guys looking for inspiration in the kitchen. Ellie reveals to us who her inspiration was for cooking. Oh, and spoiler alert gents – it’s not her mother.
I asked Ellie how we can keep it simple in the kitchen, make delicious meals healthy, and she delivers with excellent ideas for us guys. Ellie talks about her latest cookbook Whole in One: Complete Healthy Meals in a Single Pot or Skillet, and how cooking doesn’t have to be complicated. Our conversation gets into the must have essential equipment in the house, how husbands can help out more and enhance our relationships in the kitchen. As if you didn’t already know the famous Ellie Krieger, allow me to give you a little background on her.
Ellie is host and executive producer of the Public Television cooking series “Ellie’s Real Good Food,” and well known host of Food Network’s hit show “Healthy Appetite,” Ellie Krieger is a leading go-to nutritionist in the media today, helping people find the sweet spot where delicious and healthy meet. She is a New York Times bestselling, James Beard Foundation and IACP award winning author of seven cookbooks, the most recent is Whole in One: Complete Healthy Meals in a Single Pot, Sheet Pan or Skillet (October 2019). Ellie is a weekly columnist for The Washington Post and she has been a columnist for Fine Cooking, Food Network magazine and USA Today. Ellie is a registered dietitian nutritionist who earned her bachelor’s of science in clinical nutrition from Cornell and her master’s in nutrition education from Teacher’s College Columbia University. You gotta listen in cuz Ellie has some amazing tips, ideas, and techniques for us men in the kitchen, including her Whole In One 5 Essential Cookware Collection! And here’s that link to sign-up for the Food Network Kitchen App for live cooking classes from your favorite chefs.
Also, if you haven’t already, please remember to register for my FREE 30 Minute Virtual Nutrition Session. You gotta hurry because this will be available only to the first 10 people, or until 8am, Mar 5th, 2020, that register today!
If you liked this episode, stay tuned as I have a great line-up in the next few months of some top expert guests and Friday Food Hacks like Keto Diets, Breakfast Magic, and so much more. Therefore, remember to head on over to Apple, Spotify, Stitcher, or Google and hit that subscribe, then go to Apple Podcast to leave me a review and share this podcast to others.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!
Another great edition with my good buddy Patrick Bryant, Licensed Clinical Social Worker and owner of The Peaceful Place. Listen in as he comes back on the show to talk to us about Hyper-masculinity. We explore how this over expression and over exaggeration of being a man is affecting every aspect of our lives. From the food we eat to the relationships we keep; hyper-masculinity is deeply integrated in every fabric of our male existence. Our discussion today covers challenges in raising boys in this toxic environment, how we subliminally express old traditions and beliefs of what it means to be a man, thus forcing us to extreme behaviors such as overeating, over exercising, sex addiction, depression, and even extreme waves of anger or violence. Join us as we explore how we can overcome some of these challenges, and tap into vulnerabilities to build greater strength and emotional intelligence. Listen in as Patrick also provides us with 3 simple approaches to enhancing our identity, and truly become a gentle-man.
Patrick is owner You can find Patrick Bryant at The Peaceful Place, LLC, and provides a holistic approach to helping men. He believes that working with the whole you (mind, body, emotion, and spirit) is what helps you reach self-satisfaction and healthy connection with others, all the while respecting that you are in control of your experience and the direction you wish to take your life. Patrick’s work comes from a safe, non-judgmental approach, and he believes men are more than stoicism, anger, responsibilities, and needs for success. He notes that men have a spectrum of emotion, and face challenges navigating vulnerability, like anyone else; however this experience may manifest in different ways for men. Creating time and space to grow and develop your complete self (physical, mental, emotional, spiritual) will not only bring enrichment to your life, but to others around you. Our work, together, may include fostering a healthy relationship with masculinity, navigating stress, or overcoming anxiety, depression, trauma, or relationship challenges.
Remember to tune in each month as Patrick will continue to cover a variety of health, nutrition, and wellness topic for the modern man. We will also be taking your listener questions and comments on air, so feel free to leave us a comment here.
Oh, and remember, I am offering a FREE 30 Minute Intuitive Eating Coaching session to the first 10 listeners that register for this great deal. But you have to hurry because this offer only lasts until 8am, Mar 5th, 2020, or until all spots are taken – whichever comes first. Hurry up and register today!
And do I have a treat for you! Join me next week for an interview with my special guest, the Food Network star, the amazing Ellie Krieger. She’s going to give us some great insights how men can dazzle and shine in the kitchen, and provide some great cooking tips and ideas. You just won’t want to miss it. For now, remember to head on over to Apple, Spotify, Stitcher, or Google and hit subscribe so you’ll automatically get the latest episodes downloaded right to your device. And when you have a minute, please leave me a review in Apple Podcast, or share my show with a friend.
Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!
Welcome to the Friday Food Hack bonus episode number 15. In these Friday Food Hacks, I serve up nutrition, fitness, and health hacks to help optimize your health and your life.
Today’s topic – Does Intermittent Fasting actually work? In this episode of the Friday Food Hack I explore the recent diet phenomenon of Intermittent Fasting, or IF for short. I talk about the research behind IF and what it shows, how efficacious it for us guys, and whether there is strong backing that this diet actually helps us. I came across this topic because of the number of people that have been coming to my office interested in starting this diet, or clients looking for more professional guidance to do this diet right. Some guys just want to find out why it’s is or isn’t working for them. Some guys have been asking whether it helps them cut fat and trim up or improve their health like lowing blood sugar levels or cholesterol. On this episode I tell you about the 5 Key Diet Traps that I talk about in Episode 2: Chop the Diet Mentality and how IF fairs to that checklist. We look the types of IF that people are doing, and what happens initially and long term. I talk about certain studies on IF and what they show.
Also, just want to remind you about my special offer! If you’ve been listening to the past few episodes you know that this episode is brought to you by TD Nutrition and Wellness, my nutrition and wellness practice, and we are offering to the first 10 people that register today a Free 30 Minute Virtual Consult for this great deal. But you have to hurry because this offer only lasts until 8am, Mar 5th, 2020. Hurry up and register today!
Once again, I greatly appreciate you for listening and supporting my show. Thank you from the bottom of my heart. And hey, you can help me reach more people that could use some of this great advice and information. Just head on over to Apple Podcast, subscribe, if you haven’t already, leave me a review. The more reviews I get the more chances we will be able to reach a wider audience and build our community of healthy men. Oh, and while you’re there, please feel free to share my show with someone you know and help me spread the word.
OK and lastly, I look forward to serving you more in future episodes! Remember, it just takes One Small Bite at a time to transform your life. Thanks!
Did you know that there are a lot of misconceptions regarding what is and what isn’t normal sleep? Well, I’ve invited Dr. Yishan Xu, a licensed clinical psychologist, sleep specialist, and founder and director of the Mind & Body Garden Psychology clinic in San Francisco to let us in on the secrets to better sleep! In this episode she helps us guys understand the top three sleep challenges we face. You just gotta listen in to how these three challenges affect our sleep, performance, and health. We talk about sleep behaviors before, during, and after you go to bed, how they can help or harm our health and well-being, and techniques that helps us get those much-needed Z’s back under control. Dr. Xu also explains the differences we face regarding our sleep and health compared to women. We also chat about shift-work occupations, nighttime eating challenges, and the use of medical devices and various treatment approaches that may enhance our sleep. Oh yeah, and we also chat a good amount about how food, eating patterns, liquids, and you guessed it, how caffeine and alcohol play a role in our sleep and health. She also has her own podcast called Deep Into Sleep to help us with our sleep complications.
Hey guys, have you ever heard of Intuitive Eating? Did you know it is a bestselling book? Oh, but definitely not one of those diet books! Intuitive Eating: A Revolutionary Program that Works, is a way of eating and living that is in line with our values. Intuitive Eating helps transform your relationship with food and eating so you don’t get caught up in the gimmicks and tricks of fad diets, or pseudo-science-based nutrition programs. Listen in to this episode as my guest Evelyn Tribole and I chat about topics like interoceptive awareness, satisfaction, and how we can hone our hunger and fullness cues to enhance our health and well-being. Evelyn is not only a fellow registered dietitian nutritionist, she is co-author of Intuitive Eating, an icon in the nutrition world, and she’s been a mentor of mine for over 12 years. Evelyn travels around the world to speak to various groups and organizations in numerous countries about the benefits of Intuitive Eating.
Listen in as Evelyn and I talk about how us guys can apply the principles of Intuitive Eating to optimize our health. We talk about the 10 Intuitive Eating Principles, such as Rejecting the Diet Mentality, Making Peace with Food, and my favorite, Discovering the Satisfaction. We explore what it means to be full after a complete plate of food but still have “room” for dessert or a few more pints of beer. We also discuss what Interoceptive Awareness is, how it affects our perception of physical sensations. We also dive deep into how crazy food rules and rigid diets burn us out in the long-term. Tune in for this insightful interview and discover a new leaf on life, free from those extreme diets and crazy food rules that dominate our culture.
Another Bonus edition of Table Talk Friday where I invite a listener like you on the show and coach you through many of your food or fitness challenges.
Listen in to this episode where we talk to Mike, who had a pretty common problem that many of us face – How to eat healthy with a packed schedule. Pay attention to how Mike works through some of his old habits that keep him locked into the mindless or unconscious eating. We talk through what works and what doesn’t work. We go through his typical eating patterns and daily routines to unlock the secret ingredient that helps him move the needle in the right direction. More importantly, you have to listen to how curiosity starts helping him unravel the challenges he’s facing. Spoiler alert – it comes down to that One Small Bite, yet again! Mike finds a healthy habit that he’s already doing, so you got to listen in to find out what happens.
Want to know what Super Bowl elite NFL players eat that get them to the championship? Come find out as I interview the Kansas City Chiefs nutritionist Leslie Bonci.
This is going to be a great! Leslie talks about how she helps the players enhance their performance and get to the championship game. She gives us the nutrition secrets that make these guys shine, and you’ll be pretty surprised by how she does it. Hint – it has something to do with the name of this podcast. We talk about eating time, hydration, supplements, and foods that all affect their health, and how each individual player is assessed medically, physically, and from a nutritional standpoint. These guys are getting top notch care, but it’s not that different that what you and I can do to reach our peak potential. It’s no wonder the Chiefs are in the Super Bowl, after all they have the same registered dietitian nutritionist that worked with the Pittsburg Steelers, which by the way are SIX (6) time Super Bowl champions. Not a coincidence, and the best part is, this episode is right in time for the Super Bowl!
Until next time, remember, it only takes One Small Bite over time to transform your life. I look forward to serving you, and hearing from you soon! Thanks!
Welcome to the Friday Food Hack bonus episode. In these Friday Food Hacks, I serve up nutrition, fitness, and health hacks to help optimize your health and your life.
Today’s topic – 5 Hacks to Break the Autopilot Syndrome. In this episode of the Friday Food Hack I explore how our daily routines, and what I call – The Easy Zone – keep us from reaching our optimal health, productivity, and wellbeing. Listen in as I talk about all these tiny little habits, rituals, and routines that keep us perpetually looped into doing the same things over and over, but half the time we are hardly aware of what’s going on with our health. Take for example our daily morning routines. We hit the snooze button three times, stumble out of bed and zombie over to the coffee machine, and then sit and scroll through our social media or news feeds. We then rush to the shower, quickly get dressed, pour in another 12oz of coffee and grab a protein bar, and then off to the races. It’s like Groundhog Day, the exact same thing happens each morning. These constant little habits and routines are all too easy and convenient because it’s almost automatic. But do they make our lives more efficient? And how are they affecting our health?
Listen in as I talk about a conversation I had with a friend on how he changed old pesty habits. Spoiler alert!!! He just added one simple Interrupter to his daily routine, one of the 5 Hacks, and it was enough to transformed his life. So, hit play on your device and get the inside scoop on those 5 Hacks to Break the Autopilot Syndrome. You can also download a free copy of the 5 Hacks right here, and start transforming your life One Small Bite at a time.
Once again, I greatly appreciate you for listening and supporting my show. When you have a minute, please go my Apple Podcast, Spotify, Stitcher, or Google Podcast and hit subscribe, if you haven’t already. While you’re there, please take a minute more and leave me a review, and then share my show with a family member, friend, or coworker. I look forward to serving you, and hearing from you soon!
Remember, it just takes One Small Bite at a time to transform your life. Thanks!
We all know that as we age our metabolism changes along with our body. We are not that young, spry twenty-something year-old that can just slip on a pair of sneaks and run 15 miles with no problem. Our metabolism starts to slow down and we start seeing that waistline increase ever so slightly. That’s why I decided to ask my long-time mentor, professor, and good friend and colleague Dr. Christine Rosenbloom to come on the One Small Bite podcast and talk about her new book Food and Fitness After 50. Listen in as she shares some nuggets of nutrition wisdom, three key elements that can help us enhance our health even as we age, and talk about her resources and assessments. Great tips for us older gents!
Dr. Rosenbloom has over 40 years of nutrition experience, and extensive media experience for both national and local TV, radio, newspaper, and magazines. She was a national media spokesperson for the Academy of Nutrition and Dietetics for over eleven years. Dr. Rosenbloom has published numerous studies on sports nutrition, written and edited over six editions of the Sports Nutrition: A Practice Manual for Professionals. I’m proud to say that Dr. Rosenbloom was my master’s thesis committee chair, and is now professor emerita of nutrition at Georgia State University. She has over 20 years of experience as a sports dietitian for Georgia Institute of Technology Athletic Association and at Georgia State University Athletic Association. She is on the advisory board for the International Olympic Committee Sports Nutrition Diploma program and is listed in the USOC Sports Dietitian Registry. Dr. Rosenbloom is considered to be the top sports dietitian in her profession, and more importantly, she’s just a great person all around.
Tune in to this episode of the One Small Bite podcast and let me know what you think. Remember, if you haven’t yet subscribed to this show, then what are you waiting for. Listen in weekly as I bring you great interviews, answer listener questions on Table Talk with me, and for my great nutrition tips on the Friday Food Hacks bonus episodes. And remember, head on over to the Apple Podcast leave me a review and share my show with a friend.
Thank you! Thank you! Thank you! I greatly appreciate you and look forward to continuing to serve. Healthy eats!
One of the biggest challenges many people face is getting enough and the right type of physical activity, and a personal trainer with Integrity. I interview Kit Miller, from Integrity Fitness and Martial Arts, NASM Certified Personal Trainer and Tae Kwan Doe third degree black belt instructor. She discusses with me how people are intimidated by big fitness gyms, or small boutique facilities with young fit looking people. Kit also explains how so many fitness programs, classes, or so called fitness professionals all over social media talk a big game, but easily overwhelm, intimidate, and alienate so many.
Listen how Kit also talks to me about her journey. How she came from a very stressful and challenging world in corporate America, traveling and maintaining a hectic schedule, and leading un unhealthy lifestyle, to her self-transformation. She started One Small Bite (sorry, couldn't help it) at a time to transform her mind, body, and soul. Kit has a unique approach with clients. She talks about the importance of guidance and patience, and the importance of form over function.
Join us in this awesome discussion about finding the right teacher, a guide and fitness professional with integrity, and how finding the right person can help transform your life.
I'm so excited to have you listen, and I just want to thank you for taking the time. Please feel free to contact me, give me your feedback, and if you haven't yet, remember to subscribe and share my show with friends, family, and colleagues! Thank you and until the next show, keep at it One Small Bite at a time!
In this bonus episode of Table Talk Friday's we talk with listener Tom come on the show to ask questions about high cholesterol concerns. Listen in on how we explore what his challenges are, how he manages those concerns and gets his cholesterol under control. We discuss various topics that help him manage his cholesterol levels such as:
- Eating Healthy
- Mediterranean diet
- Amount of physical activity
- Monounsaturated fats and what they are
- Good vs Bad cholesterol
- What drives good or bad cholesterol up
- How does stress and sleep contribute to levels
- Managing alcohol
- Medications vs diet and healthy lifestyle
...And much more. Listen in on all the great questions Tom has, and again, how we work through some of his challenges and needs.
If you have a question about your nutrition, fitness, or health that you would like help with, send me message here (will add link soon), or feel free to email us at (need to create an email for OSB for this).
If you haven't already, remember to subscribe to the show where you listen to podcasts (need to add the URLs for Apple Podcast and Spotify here). And, feel free to share the show with a family, friend, or colleague, and if you have a little time, leave me a review. I'd love to hear from you how I'm doing and more topic ideas for the show.
I truly appreciate you and thank you so much for listening! See you soon!
Today we talk with Jeanne Petrucci from Living Plate Rx about her meal and menu planning software, and the best part is that it can create a shopping list for you as well! Power up your diet and enhance your health with the extensive, well balanced, and delicious weekly meal plans. I invited Jeanne Petrucci, founder and owner of Living Plate Rx to talk about her white-label software service. Living Plate is a meal and menu planning software that delivers weekly meal plans, with pictures, recipes, ingredient and nutrient information and analysis, for 3-5 days a week. The meal plans can be completely customizable, and hands down, the best part is the grocery shopping list that is generated by day or for the whole week. Super convenient and extremely helpful for those of us looking for a little more variety in our diets, with meal plans for gut health, diabetes, kidney disease, plant-based, and so much more. Living Plate Rx would also be a great tool to use in conjunction with your Instacart or grocery shopping delivery service to make it easy to eat smart and healthy, while at the same time make it easy and convenient.
Jeanne also talks about the education services she provides for hospitals, clinics, and corporations. Listen in and sign up for the service right on my website. You can find Jeanne on Facebook, Instagram, YouTube, and on her website.
I hope you enjoy this episode, and please remember to subscribe, leave me a review, and share with a friend. I greatly appreciate you for listening and being a supporter of my show One Small Bite!
A Nonjudgmental Food Tracking App
In this episode I talk with Tamas Kiss, co-founder of Ate, a food diary and tracking app about how to track your nutrition in a nonjudgmental method, without counting calories and learn to be aware of your body and habits. We discuss how his app is unlike any nutrition analysis and tracking app out there. We discuss how using his app helps people understand that health is mental, emotional, and physical and not just an analysis of carbs, protein, and fat grams, or the counting of calories. Tom also takes us on his personal journey - how he went from working out and being obese, to the life changing event that altered the course of his journey for the better, and of course led the creating of one of the best mindful and intuitive apps out there. We talk about how the app works, ways to optimize its use, and the ability to connect and go live with your registered dietitian nutritionist right on the app. We also talk about the best part which is the photo journaling feature of the app, and the ease of the three-tap functionality to record and be done.
I hope you enjoy this episode and leave with using a great new journaling app, and be inspired by Tom's story and how small changes in life really make a big difference. You can download the app from Apple App Store and it is in beta right now in Google Play App Store. Again, you can also look up the Ate app online at this link.
If you're interested in learning more about nutrition counseling, please feel free to reach as at One Small Bite. We will reach out to you and discuss next steps.
Lastly, if you haven't already, please remember to subscribe to the show, leave me a review, and if you like the show please share it with a friend. I greatly appreciate you! Remember, it only takes One Small Bite at a time!
In this episode I bring on my good friend Patrick Bryant to talk about how to nourish our souls with mindful approaches to healthy living. Eating is a social function! From the day we are born, we are connecting to someone. Whether it's our mother breastfeeding us, sitting with the family for dinner, or enjoying a meal in front of the TV, we don't ever eat alone. That's why going forward I am honored to have my friend and licensed therapist Patrick Bryant to discuss some of the ways men interact around food, and what fills us physically as well as emotionally. In this episode we introduce topics such as hyper-masculinity, loneliness, homophobia, and emotional eating, and how the work Patrick and I do can help people better unravel the gender biases and stereotypes in our society.
You can find Patrick Bryant at The Peaceful Place, LLC and on Facebook, and make sure to listen in each month where Patrick and I will have a nutrition and wellness topic for men. We will be taking your listener questions and comments as well and discussing them on this show.
Lastly, please remember, if you haven't already please subscribe to this podcast and please leave me a review.
You can find us at the One Small Bite website for more information. Thank you!
Welcome everyone to the very first episode of One Small Bite. In this introductory episode I provide by background, credentials, and training, and explain the direction and concept of this podcast. I explain the three main points - Chop the diet mentality, Fuel your body, and Nourish your soul. Join me as we begin this journey toward optimizing our health, rumbling with vulnerabilities, and rediscovering self-compassion through delicious foods and evidence-based nutrition.
Let's finally chop and stop those crazy diets. In this episode we learn how to demystify diets and ways to stop the hamster wheel of harmful diets, pseudo-diets, and weight-loss cycling, also know as yo-yo dieting, and get back to a healthy, positive, and sustainable relationship with food and your health.
https//:www.onesmallbite.net
Join me as I give you the 5 Key Diet Traps to Avoid. Now hit subscribe and let's get this show started! Here we go!
Do you have mad skills in the kitchen, or does the kitchen and thought of cooking a meal make you just want to throw in the towel and eat out? In this episode we talk with Registered Dietitian Nutritionist, author, speaker, and practice owner, Manuel Villacorta. We discuss various cooking tips and recipes from his Latin roots and how us guys can really kick it up in the kitchen. You'll be surprised how easy it is to make a delicious and healthy meal in no-time. If you live alone, have a house full people, or it's just you and your loved one, you won't want to miss this episode. Manuel helps us become more mindful in the kitchen to develop our self-care and create delicious meals.
Manuel Villacorta, registered dietitian nutritionist and author of The Essential Cookbook for Men: 85 Healthy Recipes to Get Started in the Kitchen, which is the main focus of this episode. Manuel has published five books, has his own YouTube show called Manuel’s Caliente Kitchen Show, his is also a national speaker, has his own private practice in downtown San Francisco, you can also see some his great videos on Facebook and on Instagram, and you can also visit his website for more info and how to reach him as well.
Tune in and join me for this great episode, and then let me know what you think. Shoot me an email and leave me your thoughts. Or better yet, while you’re listening, scroll down to the review section and please leave me a review, and if you like the episode share it with a friend.
If you like this episode, then download my show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. While you’re there, let me know what nutrition or health topic you’d like me to cover or leave a review.
Or feel free to hit me up on my social channels Facebook, Instagram, Twitter, or feel free to message me at my website
Once again, I greatly appreciate you for listening and supporting the show. Remember, it only takes One Small Bite over time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul!