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One Small Bite

Author: David Orozco

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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!
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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 tips5 Simple Tips to Enjoy Halloween Candy Plan for Halloween activities - pumpkin patches, hay rides, decorations, costume making, for the weeks prior to HalloweenHave a meal with the family - enjoy a meal before all the trick-o-treatingEnjoy your favorite candy - enjoy the candy you want, and don't bother with the restPay 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 TrainingMindfulnessNutritionThere 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 DirectoryMake 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 CampingSlow DownReduce 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 Ask Go 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 FitnessConfidence – belief in oneself and their ability Baby steps – it’s not about working out until you puke, One Small BiteJust 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 gymCleaning – spay bottles everywhere, clean before and after by members, staff clean as wellHVAC – updated and advanced filtration systemsShared Humanity – a gym with morals and a culture of true health and wellnessNo 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 favorsTake it Slow – slow down and enjoy, listen to your hunger and fullnessRemove Distractions – the less distractions the more attentive you areCreate a Positive Atmosphere – make eating a calm and positive experienceBe Aware of Your Hunger – the difference between physical and emotional hungerBe 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-CompassionIn 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 waterAcceptance – learning to accept ourselves in order to move onUnrealistic Expectations – there is no diet, no magic food ingredients Perfectionism – there is no perfect diet, no magic food ingredient, life is imperfectOver confidence – confidence comes from making mistakes in food choices and behaviorsCuriosity – can be explored when we move toward self-compassionPatrick 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 approachesInter-professional and interdisciplinary collaboration Most common injuries and mistakes in athletesHow to connect professionals to work togetherAndrew 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 AndrewAndrew 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 AndrewWebsite: https://hnlmovement.com/IG: https://www.instagram.com/hnlmovement/Youtube: https://www.youtube.com/channel/UCHHcxadBXKLxpSY8KEGHaEgFacebook: 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 BiteFor 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 LifePausePresencePrioritizePractice  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 websitePerfectly 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 WaysWrite it downPick 3 for the week (keep 1 in your pocket)Leftovers, use and storeUtilize a slow cooker or InstaPot Make grocery shopping simpleOrganizeIncorporate the people around youMeal 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 HungerSudden hunger vs Gradual hungerInstant Gratification vs Delayed SatisfactionSpecific craving for Hyper-Palatable Foods vs Anything will doUnrecognizable 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 againSatisfaction - the right amounts and learning to satisfyTypes of carbs - what are carbs and where to get themEndurance - how carbs are key to body's energy maintenanceTune 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 illnessesUsing narrative therapies and approaches Dealing with ambivalenceGenetics and Life experiences – Nature vs Nurture New/different types of ED – orthorexiaHealthy At Every Size and Intuitive EatingEffects 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 trendsThe most current clinical guidelines and treatmentsWhat are treatments and programs – individual, intensive outpatient, partial hospitalization, etc.What are some of the nutritional and life-long challengesAll 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 illnessesUsing narrative therapies and approaches Dealing with ambivalenceGenetics and Life experiences – Nature vs Nurture New/different types of ED – orthorexiaHealthy At Every Size and Inuitive EatingEffects 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 perspectivesRadical Acceptance – acceptance of ourselves through every cell in our bodyHoning our hunger and fullness cues - to enhance our health and well-being. …And so much moreIf 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 dateElyse’s definition of IE – the dynamic interplay of instinct, emotion, and thoughtInteroceptive 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 namingSatisfaction – the core of Intuitive EatingAll 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 bodyHoning our hunger and fullness cues - to enhance our health and well-being…And much moreHope 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!
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