One Small Bite (David Orozco)
Explore every episode of One Small Bite
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 09 Feb 2022 | Ep 127: How A Pinch Of Curiosity and Self-Compassion Is The Recipe For Peace with Food With Raegan Perkins | 00:48:26 | |
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:
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/ 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.
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! | |||
| 16 Feb 2022 | Ep 128: Is Weight Loss Surgery Really Worth It? Things You Should Know | 00:48:52 | |
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:
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.
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| 23 Feb 2022 | Ep 129: Reverse Dieting - What Everyone Should Be Careful About with Marissa Swindell | 00:39:05 | |
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.
Episode Summary: Where do I go from here?
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! | |||
| 02 Mar 2022 | Ep 130: How To Dismantle Diet Culture in Fitness with Guest Heather Caplan | 00:44:37 | |
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:
Guest Bio: | |||
| 09 Mar 2022 | Ep 131: 4 Ways To Finally Ditch The Diet Mentality | 00:34:27 | |
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:
Announcements: David’s book, One Small Bite, is open for pre-sales, now! 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.”
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! | |||
| 16 Mar 2022 | Ep 132: Faith Broke Up With Diet Culture! How You Can Too! | 01:05:17 | |
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:
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!
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?
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! | |||
| 23 Mar 2022 | Ep 133: Part 1 - The Intersection of Menopause and Nutrition: A Weight-Inclusive Approach with Val Schonberg | 00:54:05 | |
Hola amigos! Welcome back!
Episode Summary: Where do I go from here?
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! | |||
| 30 Mar 2022 | Ep 134: Part 2 - The Intersection of Menopause and Nutrition: A Weight-Inclusive Approach with Val Schonberg | 00:50:37 | |
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:
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.
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! | |||
| 06 Apr 2022 | Ep 135: How Jewel Got Off The Weight-Loss Hamster Wheel Through A Weight-Inclusive Approach | 01:09:31 | |
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:
Summary: 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?
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! | |||
| 13 Apr 2022 | Ep 136: How To Eat After Weight-Loss Surgery with guest Vincci Tsui MS, RD | 01:08:20 | |
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:
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?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 20 Apr 2022 | Ep 137: 4 Ways to Start an Anti-Diet Life | 00:29:13 | |
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:
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. Get Your Copy of the One Small Bite Book Where do I go from here?
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! | |||
| 27 Apr 2022 | Ep 138: Can You Lose Weight Eating Intuitively? | 00:45:37 | |
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:
Episode Summary: 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?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 04 May 2022 | Ep 139: 3 Ways To Reclaim Your Body and Be Nourished | 01:11:15 | |
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:
Episode Summary: Be Nourished website: https://benourished.org Body Trust book: Reclaiming Body Trust 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?
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! | |||
| 11 May 2022 | Ep 140: 5 Ways to Build a Positive Relationship with Food | 00:27:38 | |
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!
Summary: Free resource on website - Are You an Intuitive Eater? 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?
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! | |||
| 18 May 2022 | Ep 141: How Do I Fix My Metabolism | 00:45:37 | |
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:
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?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 25 May 2022 | Ep 142: How Influencers Keep Perpetuating Nonsense Diets | 00:43:45 | |
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:
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. 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?
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! | |||
| 01 Jun 2022 | Ep 143: Why 10K Steps Won't Help You Live Longer | 00:31:57 | |
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.
Summary: 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?
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! | |||
| 08 Jun 2022 | Ep 144: Why Caffeine and Energy Drinks Don't Really Work | 00:36:52 | |
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.
Resources: 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?
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! | |||
| 15 Jun 2022 | Ep 145: The Secret to Recovery from Binge Eating with Guest Sam | 01:10:19 | |
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:
Where do I go from here?
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! Get Unstuck Group Class - Classes are on Zoom, so no travel necessary. Read about it here: https://orozconutrition.com/courses/ | |||
| 22 Jun 2022 | Ep 146: How To Spot Bogus Celebrity Endorsed Diet Supplements: 7 Key Signs | 00:30:23 | |
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:
Where do I go from here?
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! | |||
| 29 Jun 2022 | Ep 147: How To Decolonize Your Plate with The Black Nutritionist Dr. Kéra Nyemb-Diop | 01:08:55 | |
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:
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?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 06 Jul 2022 | Break! Taking a Break this Week | 00:04:05 | |
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. | |||
| 13 Jul 2022 | Ep 148: Why Stress Screws Up Your Appetite: One Small Way to Fix That - Stress Series 1 | 00:28:35 | |
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:
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?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 20 Jul 2022 | Ep 149: Waking Up at Night? 5 Ways to Get Back to Sleep - Stress Series 2 | 00:27:19 | |
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.
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?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 27 Jul 2022 | Ep 150: How An Intuitive Eating Approach Can Manage the Drama Queen in Your Gut with Gut Health Expert Beth Rosen | 01:01:38 | |
Blah, blah, blah
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
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 03 Aug 2022 | Ep 151: Learn How to Relieve Body Aches and Pains by Managing Stress with Dr. Jacob Swart - Stress Series 4 | 01:07:44 | |
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.
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
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 10 Aug 2022 | Ep 152: Power In Numbers! How an Anti-Diet Community Overcomes Diet Culture - Stress Series 5 | 01:00:12 | |
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:
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
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 17 Aug 2022 | Ep 153: Who Else Wants to Live Longer and Feel Good? | 00:19:23 | |
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:
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
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 24 Aug 2022 | Ep 154: Is Breakfast Really the Most Important Meal of the Day? | 00:26:48 | |
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:
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
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 31 Aug 2022 | Ep 155: The Secret is Out! Why Lunch Is Just as Important as Breakfast | 00:24:16 | |
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:
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.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 07 Sep 2022 | Ep 156: 5 Reasons Why Dinner is the Secret to Longevity | 00:29:07 | |
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:
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.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 14 Sep 2022 | Ep 157: 5 Ways Curiosity Improves Your Relationship with Your Food and Body | 00:25:57 | |
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:
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.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 21 Sep 2022 | Ep 158: Chopping the Food Police Voices in Our Heads | 00:29:03 | |
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. 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.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 28 Sep 2022 | Ep 159: How Fat-Shaming is Really Hurt People Hurting People with Health Coach Joe Loye | 01:20:14 | |
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.
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.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 05 Oct 2022 | October Break! | 00:03:50 | |
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! 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.
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 12 Apr 2023 | Ep 160: Alimentar - The 5 Key Ingredients for a Long and Nourished Life | 00:18:40 | |
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.
Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -
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! | |||
| 19 Apr 2023 | Ep 161: Lose Weight, Lose Energy | 00:19:19 | |
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.
And, I'll provide one small alternative that can help you right now to keep you fit and energized!
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! | |||
| 10 May 2023 | Ep 162: 6 Intuitive Ways Purpose Drives Longevity | 00:21:18 | |
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.
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 -
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! | |||
| 18 Oct 2023 | Ep 163: Magic Wt-loss Drug or Just Hype? | 00:27:26 | |
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. In this episode you'll learn...
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 -
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! | |||
| 25 Oct 2023 | Ep 164: Are Carbs Making Me Fat? | 00:28:02 | |
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...
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. Get more stories about clients and their transformation to a more positive relationship with food and their body. Get Your Copy of the book -
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! | |||
| 01 Nov 2023 | Ep 165: How an Eating Rhythm Fuels Your Body - Eating Rhythm Series | 00:26:49 | |
Hola! In this episode I discuss...
Please feel free to visit my website for the full write up for this episode. Where do I go from here?
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| 08 Nov 2023 | Ep 166: How An Eating Rhythm Stops the War with Food - Eating Rhythm Series | 00:21:32 | |
Hola! In this episode I discuss...
For more details, feel free to visit my website for the full write up for this episode. Where do I go from here?
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| 15 Nov 2023 | Ep 167: The One Small Bite Method That Makes Habits Stick - Eating Rhythm Series | 00:20:46 | |
Hola Folks!
For more details, feel free to visit my website for the full write up for this episode. Where do I go from here?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 22 Nov 2023 | Ep 168: What Happens To Sleep When We Don’t Eat - Eating Rhythm Series | 00:24:14 | |
Hola Folks!
For more details, feel free to visit my website for the full write up for this episode. Where do I go from here?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 29 Nov 2023 | Ep 169: Beneath the Surface: Unearthing the Roots of Male Burnout and One Small Mindful Solution with Guest Laney Jones | 00:49:41 | |
Hola y bienvenidos to the One Small Bite show!
Where do I go from here?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 06 Dec 2023 | Ep 170: The Synbiotic Dance Between Eating Rhythm and Digestion - Eating Rhythm Series | 00:30:02 | |
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:
Where do I go from here?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 03 Jan 2024 | Ep 171: What’s The Best Way to Lose Weight? Don’t Gain It! - Weight Cycling Series | 00:37:20 | |
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.
Where do I go from here?
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 10 Jan 2024 | Ep 172: 5 Easy Ways to Build Healthy Habits and Avoid Disordered Eating - Weight Cycling Series | 00:32:10 | |
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.
Thanks for listening. Hey, do me a favor...
Chop the diet mentality; Fuel Your Body; and Nourish Your Soul! | |||
| 17 Jan 2024 | Ep 173: What Everyone Ought to Know About The Perils of Weight-Cycling: Weight-Cycling Series | 00:48:56 | |
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…
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| 24 Jan 2024 | Ep 174: How Intuitive Eating Breaks the Diet Cycle: Weight-Cycling Series | 00:37:45 | |
Hola amigos! | |||
| 31 Jan 2024 | Ep 175: How to Do Less and Live More | 00:25:44 | |
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.
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| 07 Feb 2024 | Ep 176: Just Because I Can Check My Blood Sugar, Doesn’t Mean I Should | 00:31:24 | |
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?
Episode 111 - 7 Diet Trap Warning Signs - Apple Podcast, Spotify | |||
| 14 Feb 2024 | Ep 177: Is Food Noise Really A Thing, or Just Gaslighting? | 00:26:55 | |
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.
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| 28 Feb 2024 | Ep 178: The Link Between Diet, Stress, and Inflammation | 00:35:09 | |
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. In this episode I'll discuss the interplay between food choices, mental health, and inflammation. I will discuss...
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| 06 Mar 2024 | Ep 179: Why Meal Plans Are Not Worth It | 00:29:24 | |
Back when I first started as a dietitian, I was on a mission to do two things for my practice ...
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| 13 Mar 2024 | Ep 180: Are Meal Kits Really Helpful, or Just a Thing of The Past? | 00:34:45 | |
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?
Hope this episode helps. | |||
| 20 Mar 2024 | Ep 181: 5 Key Ingredients to a Longer Fuller Life | 00:30:02 | |
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.
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| 27 Mar 2024 | Ep 182: What Factors Determine Your Health and Longevity | 00:31:14 | |
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…
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| 03 Apr 2024 | Ep 183: What Everyone Ought to Know About Supplements - Part 1 | 00:30:27 | |
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…
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. | |||
| 10 Apr 2024 | Ep 184: What Everyone Ought to Know About Supplements - Part 2 | 00:31:28 | |
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…
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| 17 Apr 2024 | Ep 185: The Skinny on Fat and Alternatives to Omega-3s - Part 1 | 00:37:52 | |
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. | |||
| 24 Apr 2024 | Ep 186: The Skinny on Fat and Alternatives to Omega-3s - Part 2 | 00:29:25 | |
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?
Looking forward to having you join in today! | |||
| 15 May 2024 | Ep 187: What is the Secret Behind Exercise and Weight Loss? - Part 1 | 00:58:49 | |
Not so long ago I had a client that came to me wanting to find the best workout routine and diet plan to lose weight and keep it off. She felt the need to find a high intensity daily training fitness plan in order for her to lose the weight and keep it off for good. She was motivated and I remember she told me she had the "willpower" to stick with it this time. However, when she started working with me she discovered the secrete to exercise and movement. What she discovered will change your view on fitness.
A little info about our wonderful guest today. Dianna is currently a dietetic intern at Emory University Hospital. She holds a Bachelor's degree in Exercise Science from Kennesaw State University and a Master's in Nutritional Sciences from the University of Georgia. She is an experienced personal trainer and group fitness instructor who has run her private personal training company, Mini But Mighty LLC, since 2019. In this role, she helps women become the strongest and most confident versions of themselves by providing weight training coaching. She is passionate about the role nutrition plays in both general health and performance and aims to improve the health of all individuals as she works to become a registered dietitian in the state of GA. | |||
| 22 May 2024 | Ep 188: What is the Secret Behind Exercise and Weight Loss? Part 2 | 00:59:13 | |
Embracing Movement for Wellness: Beyond the Myths | |||
| 20 Dec 2019 | Ep 1: Welcome To the One Small Bite Podcast | 00:29:32 | |
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. | |||
| 20 Dec 2019 | Ep 2: Chop The Diet Mentality | 00:24:31 | |
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. | |||
| 20 Dec 2019 | Ep 3: Mad Skills in the Kitchen with Manuel Villacorta | 00:50:40 | |
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. 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! | |||
| 08 Jan 2020 | Ep 4: How to Nourish Your Soul with Patrick Bryant | 00:41:32 | |
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. | |||
| 08 Jan 2020 | Ep 5: Nonjudgmental Accountability with Tamas Kiss | 00:48:28 | |
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! | |||
| 15 Jan 2020 | Ep 6: Meal Planning Incrementally with Jeanne Petrucci | 00:55:06 | |
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. | |||
| 22 Jan 2020 | Ep 8: Integrity in a Personal Trainer Can Transform Your Health with Kit Miller | 00:47:33 | |
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. | |||
| 17 Jan 2020 | Ep 7: Table Talk - Knocking Out Cholesterol with Guest listener Tom | 00:59:40 | |
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:
...And much more. Listen in on all the great questions Tom has, and again, how we work through some of his challenges and needs. | |||
| 22 Jan 2020 | Ep 9: Food and Fitness After 50 with Christine Rosenbloom | 00:39:00 | |
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.
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| 24 Jan 2020 | Ep 10: 5 Hacks to Break the Autopilot Syndrome - Friday Food Hack | 00:20:34 | |
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. | |||
| 29 Jan 2020 | Ep 11: Super Bowl Champions Eat This with Leslie Bonci | 00:38:50 | |
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. | |||
| 31 Jan 2020 | Ep 12: How to eat healthy with a packed schedule: Friday Food Hack | 00:50:10 | |
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. | |||
| 05 Feb 2020 | Ep 13: Eat What You Want, Eat What You Need with Evelyn Tribole | 00:48:20 | |
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. | |||
| 12 Feb 2020 | Ep 14: How Sleep Affects Our Performance | 00:52:06 | |
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. | |||
| 14 Feb 2020 | Ep 15: Friday Food Hack – Does Intermittent Fasting Really Work? | 00:25:42 | |
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! | |||
| 19 Feb 2020 | Ep 16: How Hyper-masculinity is ruining more than our health with co-host Patrick Bryant | 00:55:12 | |
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. | |||
| 26 Feb 2020 | Ep 17: Where Delicious and Healthy Meet with Celebrity Ellie Krieger | 00:41:51 | |
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! | |||
| 04 Mar 2020 | Ep 18: Stomach Problems NO MORE with Gut Expert Kate Scarlata | 00:50:45 | |
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 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 | |||
| 10 Mar 2020 | Ep 19: Diabetes Could be Negatively Affecting Your Performance in Bed with Jill Weisenberger | 00:50:34 | |
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! | |||
| 13 Mar 2020 | Ep 20: Friday Food Hack - 8 Wellness Tips to Help You Fight Coronavirus | 00:15:08 | |
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
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.
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| 18 Mar 2020 | Ep 21: Implicit Biases and How they Affect us with Patrick Bryant | 00:39:51 | |
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. Pause 2. Presence 3. Prioritize 4. 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! | |||
| 25 Mar 2020 | Ep 22: Protein - How Much, What Kind, and When | 00:14:38 | |
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! | |||
| 01 Apr 2020 | Ep 23: 10 Hacks to Make the Best of Working From Home During COVID-19 | 00:16:01 | |
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! | |||
| 15 Apr 2020 | Ep 24: “Is Red Wine Better Than Cocktails?” And Your Other Alcohol Questions Answered | 00:14:59 | |
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! | |||
| 22 Apr 2020 | Ep 25: Metabolism, Fat Burning, Fitness Testing and More with Michael Raynor | 00:44:42 | |
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! | |||
| 29 Apr 2020 | Ep 26: Does Your Diet Need to be Decluttered with Conny Graf | 00:38:20 | |
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! | |||
| 01 May 2020 | Ep 27: Friday Food Hack – Snacking! How Does it Help or Not - BONUS Episode | 00:15:24 | |
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! | |||
| 06 May 2020 | Ep 28: Family Cooking with Liz Weiss | 00:44:46 | |
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:
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! | |||
| 13 May 2020 | Ep 29: The Tool Kit to Navigating Loneliness with Patrick Bryant | 00:39:30 | |
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! | |||
| 20 May 2020 | Ep 30: The 30-Day Challenge! How To Use One Small Bite | 00:15:24 | |
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. 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! | |||
| 27 May 2020 | Ep 31: Stopping BroScience, Body Image, and Disorders in Eating with Adrien Paczosa | 00:32:58 | |
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! | |||
| 03 Jun 2020 | Ep 32: What Everyone Needs to Know about Burnout with Dr. Andrew Tisser | 00:40:16 | |
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). | |||
| 10 Jun 2020 | Ep 33: How to Snooze and Lose with Dr. Lydia Sosenko | 00:49:23 | |
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
Come and join us for this great and important conversation, and learn if a dental oral sleep appliance is right for you.
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! | |||
| 12 Jun 2020 | Ep 34: Processed Foods: What Everyone Ought to Know | 00:15:00 | |
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 –
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| 24 Jun 2020 | Ep 35: How to Enjoy Tequila AND Turmeric with Kristen Olsen | 00:49:01 | |
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! | |||
| 01 Jul 2020 | Ep 36: Top 5 Hydration Hacks that Buck Trends | 00:21:45 | |
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! | |||