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One Small Bite

Author: David Orozco

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In this podcast, we work with men to optimize their health One Small Bite at a time. With nutritionist David Orozco as your guide, we’ll chop harmful diet myths and build wisdom based on sound nutritional science. From hot topics like fasting and high-fat diets to listener question on issues like mindful eating and chronic illness – we cover proven methods to fuel your body and nourish your soul. One Small Bite is where men come to shoot the breeze about their health and rumble with vulnerabilities in order to transform their lives. Subscribe today and take the first bite!
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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 Loneliness1.     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.comRecipes 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 1.     Pause2.     Presence 3.     Prioritize4.     PracticeWe 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 CoronavirusHey 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. 
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