Omega-3s can be a beneficial part of someone's diet, but unfortunately our oceans are being over fished to the point of depletion. What if we had an alternative to those fish oil Omega-3s? What if we could get a renewable and plant-based source of Omega-3s that can be just as healthy for us as the famous EPA and DHA omega-3s we get from fish?  Well, we can.!  Listen in today to part two on my discussion on Fats, where I'll cover... Types of omega-3sHow Omega-3s are beneficial for our...

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...

It’s time for Part 2 of what everyone should know about. If you haven’t had a chance to listen to the first episode, please feel free to check it out here at Episode 183.  Supplements are just that, a supplement needed to deal with a deficiency or an insufficiency. However, they are not food, which we need to survive, and they are not drugs, which are also necessary to help us survive.  In today’s episode I cover… Understanding what natural really means What the supplement industry doesn’t...

When people tell me supplements are safe because they’re natural, I often tell them that poison ivy is also natural, but you wouldn’t be rubbing it all over your face. This is but one of many problems with supplements, and quite frankly just the way the industry likes it. Supplements are not a life-long solution for nutrition. If it were that easy, why would we need food?  Come and join me in Part 1 of this two part series on supplements. In today’s episode I'll cover… What is a supplement...

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...

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...

Have you ever tried any of those meal kits or delivery services? What was your experience with them? Did you find them helpful, or were the recipes or meals too confusing or too difficult to make? How long did you stick with it, and was it worth it?  These questions and more are what I’m going to cover in this podcast episode. Almost every week I have a client or friend ask me about these meal kits and meal service companies. There are various important points to consider if you’re thinking...

Back when I first started as a dietitian, I was on a mission to do two things for my practice ...  - Create the best meal plans for my clients - Find the best foods to put in those plans  I wanted to make sure I could help people improve their health with the best meal plans out there.  Noble concept, right? Or at least I thought so!  I used to spend hours calculating all sorts of nutrients content to create the best meals plans. I wanted to make sure they were low calorie, but contained a...

Inflammation is part of the body's defense mechanism. It is the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process. Inflammation can be either acute or chronic. However, harmful stimuli may not be so foreign, and can actually be induced by ourselves.  Body shame, weight stigma, weight bias, is sizeism. Sizeism is a prejudice or discrimination on the grounds of a person’s size or weight. This means that there is an ever present...

I came across this article the other day titled Beyond Hunger: Understanding Food Noise, and I thought “Oh, this is interesting, Food Noise. I wonder if it’s something about intuitive eating or an article about weight-inclusivity.” Well spoiler alert, it isn't.  Supposedly, this idea of Food Noise is actually a term that has been floating around healthcare and various social channels. But what it is not, is a scientific and evidenced-based term.  That’s what I’m going to talk about in this...

Do you remember that saying in Jurassic Park when Dr. Alan Grant said “just because you can, doesn’t mean you should.” This has always stuck with me, and is even now more relevant in our digital society. The advent of CGMs (Continuous Glucose Monitors) are going a bit viral these days, so much that people without diabetes are starting to use them. But are they actually necessary? What's the benefit of using one if you don't have diabetes? Is there an actual benefit?  In today's episode I'll...

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...

Hola amigos!  Intuitive Eating is an approach that can help break the weight-loss and subsequent weight regain cycle. It's a method of making peace with food and your body, and a way to start enjoying life again. In this episode I conclude my series on weight-cycling by telling you about how Intuitive Eating helped one of my clients finally break the shackles of diet culture, weight stigma, and healthism.  Come on in and listen to this one. This is where we learn to live a nourished and...

Bienvenidos todos!  Did you know that there’s a higher likelihood that you can develop cardiovascular complications like hypertension, high cholesterol, or blood fats to increase every time you try losing weight? Well, you might be thinking why. “Isn’t losing weight better for me in the long-run?” It could be if you don’t gain it, or better yet, you don’t weight-cycle.  Listen to today’s episode where I discuss… Why weight cycling can lead to more cardiovascular problems in the futureWhat the...

We know that New Year's resolutions seem to fail us, especially when it comes to weight loss attempts. But why? In today's episode I am continuing with the series on Weight-Cycling/Don't Gain It, and discussing how weight-loss attempts can lead to a disordered eating way of living. Who wants to keep being at war with food and the body? If you're reading this, I sure you don't.   In today's episode we'll...  Learn how weight loss can lead to a life-long disordered eating relationshipLook at...

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....

Bienvenidos todos! Have you ever noticed how stress or anxiety affects your eating rhythm? Have you ever noticed how your eating rhythm affects your digestion? Well my friends, I’m going to connect the dots. I’m going to culminate the Eating Rhythm series with a deep dive into the symbiotic dance between the eating rhythm and digestion system.  Here’s a overview of what I’m going to cover: Review the eating rhythm and its effects on healthDescribe my client’s digestive and eating rhythm...

Hola y bienvenidos to the One Small Bite show!  Burnout in men is a chronic problem, and the worst part is how it hides beneath the surface of masculine norms. In this episode, I bring on to the show my amazing dietetic intern Laney Jones to uproot the various culprits that lead to burnout in men, how they show up in men's mental and physical health, and of course the One Small Bite that leads to a more nourished life.  You won't want to miss this in depth analysis of the effects of burnout,...

Hola Folks!  Here's another great installment in the Eating Rhythm series. And of course, Happy Thanksgiving to those of you hearing today's session when it comes out, Wednesday Nov 22nd, 2023.  Have you ever woken up in the middle of the night and couldn't go back to sleep? Have you ever wondered why this happens. Well, in this episode, I'm going to explain how skipping meals and messing with our body's energy needs effects our sleep.  In this episode you’ll get...  My experience between...

Hola Folks!  Continuing with the Eating Rhythm series for this month. Today’s session is about some tough life lessons. These lessons led to one small thing that made huge strides in creating a nourished life.  By the way, if you don’t know what an eating rhythm is, or what it means, take a moment to listen to my last two episodes 165 and 166. They’ll help you understand what I’m talking about, but it’s not a requirement to listen to today’s episode.  In this episode you’ll get...  How to...

Hola! In my mini series on Eating Rhythm, today I get into the nitty-gritty with you about the importance of making peace with food, and building a positive relationship with food and your body. Did you know that not having an adequate eating rhythm is one of the main ways we develop a very negative relationship with food? Many of us often skip meals, or eat very little for a variety of reasons. Then we complain that we have problems with portions, or lack the control over our cravings and...

Hola!  Do you know what your eating rhythm is? Have you ever heard the term? Do you know how important an eating rhythm is for you?   A few nights ago something woke me up in the middle of the night, and at first I thought it may had something to do with what I ate. But, I didn't have a stomach ache, I didn't need to go to the bathroom, and I wasn't feeling sick or upset. So, I began to remember what I often tell my clients "you're eating rhythm affects other body rhythms."   In this episode...

Hola amigos! This possibly one of the most common questions I get from clients, or anyone. Listen in to this amazing episode where I set the record about carbohydrates, and whether they actually make us gain weight or not. In this episode you'll learn...  The different types of carbohydrates Why the are so important for our health, and what that meansHow carbohydrates are essential for fueling your bodyThe connection carbohydrates have to our identity and cultureWhether they do or don't make...

Hola amigos! A couple of days ago someone asked me what I thought about the new blockbuster weight-loss drugs. Have you heard of them - Ozempic, Wegovy, and Moungaro? They are going viral (and not just in the social media sense either).  So, I thought this would be a good opportunity to unravel the mystery of these drugs.  So, are they really the magic weight-loss shot (couldn't resist the play on "bullet" - ha, ha), or not? In this episode you'll learn...  What are these GDP-1 agonist? Do...