Daily Dietitian Podcast

In my 20s and 30s, I found myself trapped in a cycle of restriction and deprivation, constantly denying myself the foods I truly enjoyed. This not only consumed a significant amount of mental energy, but also fueled disordered eating habits that I still grapple with today. 

However, I've come to realize that treating myself to indulgent foods is crucial for fostering trust in my body and staying attuned to my feelings and emotions around food. 

Embracing treat foods has allowed me to break free from restrictive mindsets and develop a healthier relationship with eating, one that prioritizes balance, enjoyment, and overall well-being.

In this episode you will learn about:

• Why restricting foods causes more harm
• How to balance all foods in the diet
• Let go of "perfect" eating (all or nothing)
• And more

Welcome our guest, Christina Chu, a board-certified Sports Dietitian with a specialization in weight-class athletes. Her mission is to assist athletes in reaching peak performance through nutrition.

What stands out to me about Christina on social media is her refreshing, no-nonsense approach to providing the latest insights on optimal protein powders, supplements, electrolyte drinks, and other essential nutrition tips. 

She cuts through the noise and delivers straightforward, science-backed advice that helps individuals discern what they truly need and what they can do without. She is the go-to expert in navigating the complex world of sports nutrition. Join us for this conversation. 

In this episode, you will learn:

• How to choose the best supplement
• How to pick the best protein powder
• What to look for in electrolyte drinks
• And more!

I loved hearing about Christina's expertise in figuring out the best products to support your nutrition.  

Whether you're an athlete looking for personalized guidance, a sports team in need of consulting, or an organization seeking a knowledgeable speaker.

Connect with Christina!

Join us for an enlightening conversation with Dr. Emily, where we delve into the intricacies how to best support your gut and digestive health and nourish your overall well-being with food and lifestyle choices

What you will learn in this episode:

1. What is microbiome?
2. Recommended supplements (and those to avoid)
3. What are food sources of probiotics and prebiotics?
4. Are greens powders necessary for optimal gut health.

As an expert in digestive health, Dr. Emily shares invaluable tips on relieving common issues such as bloating, reflux, diarrhea, and constipation.

*Tune in to discover how to nourish your microbiome and cultivate a fear-free relationship with food. *

Connect with Dr. Emily

Happy Registered Dietitian Day and Happy Nutrition Month!

Today’s episode is a part of a montage of episodes on the topic of intuitive eating. I have talked with some phenomenal guests here on the podcast, and there are six episodes where this topic of intuitive eating is the title of the episode.

 In this episode, I have included snippets of the some of the best advice in one episode.

I hand-picked my favorites from each dietitian. I love sharing a library of advice, education, inspiration, and some entertainment along the way.

Here are six amazing, registered dietitians that are experts in the intuitive eating.

In today's episode, we feature insights from our podcast's personal trainers! While knowledge of crafting effective workout routines is essential for coaches and personal trainers, equally important is their ability to connect with individuals on a personal level.

They must possess the charisma to motivate and guide their clients right from the start.

While we often focus on proper exercise techniques, this episode also delves into the inspiring coaching advice aimed at helping you stay on track with your fitness goals.

We understand the importance of strength training, but for newcomers, getting started can feel daunting.

Where do you even begin? What exercises should you do, how long should you workout, how many reps, and what equipment do you need?

The initial steps can be overwhelming!

But it doesn't have to be complicated.

Many people abandon their workout routines because they find them too challenging or time-consuming. Personally, fitting in a quick home workout saves me valuable time in my day.

In this episode, you'll discover:

• The advantages of initiating a strength training regimen
• How engaging in strength training can enhance overall quality of life.
• Strategies for integrating 10-minute sessions of diverse strength training exercises.

Get the two-week plan with 8 simple and free workouts!

I'll admit, juggling various 'mom duties,' from chauffeuring kids to managing daily chores, leaves me with little time for elaborate meal prep.

On hectic weeknights, the kitchen becomes a time crunch. With dinner looming and my energy waning, spending hours cooking is the last thing I need.

That's why I rely on Costco for my favorite meal shortcuts, enabling me to whip up quick and easy dishes in just around 15 minutes. Because let's be real, after a long day, even 30 minutes feels like an eternity.

Do you eat too much sugar?

Are sugar free foods healthier?

How much added sugar is recommended for a healthy diet?

Which sugar substitutes are the best to consume?

How do I find added sugars on the nutrition facts label?

So many questions about sugar and sugar free products it can get confusing when you are looking for the best product.

My goal for this podcast is to help you STRESS LESS about sugar!

I give you the cliff notes version about adding sugar and sugar free foods in a balanced diet.

In this episode you will learn about:

1. What is a sugar free product?
2. What to consider when talking about sugar free substitutes
3. How to find added sugars on a nutrition facts label
4. What is the recommended amount of added sugar for men and women?
5. What foods contain natural sugars, and should I delete them in my diet?
6. How to satisfy my cravings when I have massive, sweet tooth :)

Morning routine, do you have one?

Well, if you don't have one set in stone, I am here to help!

Transform your morning routine by incorporating three essential habits that prioritize fueling your body and promoting mental and physical well-being.

To make these habits stick, streamline your morning with few steps to simplify the process.

This episode is the cliff notes of "How to make your morning routine work for you and set you up for success the rest of the day!"

In this episode you will learn:

• How to set realistic goals and prioritize consistency over perfection.
• How to make simple adjustments to revitalize your morning.
• How to keep consistent habits that help set a positive tone for the rest of your day.

Today, we're joined by a remarkable guest, registered dietitian Olivia Clements, RDN.  

She's on a mission to guide her clients toward food freedom through simple and sustainable nutrition. Olivia empowers individuals to cultivate a peaceful relationship with food, allowing them to savor life without unnecessary stress.

Get ready for an inspiring conversation on how to embrace a straightforward approach to nutrition and rediscover the joy of living.

Here are three key points to take away from this episode:

1. Simplifying Nutrition for Food Freedom: Olivia emphasizes the importance of simplifying nutrition to achieve food freedom. By adopting straightforward and sustainable eating habits, individuals can break free from the complexities surrounding food choices, leading to a more enjoyable and balanced life.

2. Building a Peaceful Relationship with Food: Olivia guides her clients in creating a positive and harmonious connection with the foods they consume, promoting a healthier mindset and reducing stress associated with dietary decisions.

3. Reclaiming Joy in Everyday Life: Olivia's approach aims to help people enjoy a fulfilling and balanced lifestyle, emphasizing the broader impact of a positive relationship with food on overall well-being.

Connect with Olivia

Happy New Year and thank you for joining us this week.

We have a fantastic guest joining us on the show. Meet Alex Gardner, a fertility and prenatal registered dietitian nutritionist certified lactation consultant specializing in pre and post nutrition.

She has a passion for supporting preconceptions, pregnant, and postpartum moms, Alex is here to share her expertise on nourishing the body without feeling overwhelmed.

Enjoy this insightful conversation on how to navigate the unique nutritional needs during these crucial stages of life.

Here are three key points to take away from this episode:

1. Tailored Nutrition for Every Stage: Alex emphasizes the importance of tailoring nutrition to the specific needs of preconception, pregnancy, and postpartum stages. Understanding the unique nutritional requirements during each phase is crucial for supporting the health of both the mother and the developing baby.

2. Nourishment Without Overwhelm: One of Alex's key tips is to provide nourishment without overwhelming moms. Pregnancy and postpartum periods can be challenging, and Alex discusses practical strategies to help moms maintain a balanced diet without feeling burdened by complex dietary plans. 

3. Empowering Moms with Knowledge: Alex emphasizes the importance of empowering moms with knowledge about nutrition. By providing information and guidance, moms can make informed choices regarding their diet and overall well-being.

Connect with Alex Gardner, MPH, RDN, LDN, CLC, CHES

INSTAGRAM: @alexgardnernutrition

Join us in this special year-in-review podcast episode as we reflect on 2023 with insights from six experienced registered dietitians.

Our guests will delve into crucial topics such as women's health, gut health, easy meal planning tips, deleting diet culture habits and shifting our mindset towards self-compassion.

Connect with the guests!

1. Lacey Lyons, RD

Join us in this special year-in-review podcast episode as we reflect on 2023 with insights from six experienced registered dietitians.

Our guests will delve into crucial topics such as body image, recipe development, gluten-free diets, lifelong healthy habit, gut health (IBS & SIBO) and lastly sports nutrition.

Connect with the guests!

1. Mary Stockhauser, MS, RDN

In our special podcast episode, we take a look back through the past year, reminiscing about insightful conversations with incredible guests who align with our mission.

From registered dietitians to certified personal trainers, our diverse lineup has passionately debunked dieting myths, provided evidence-based insights, and championed the cause of body neutrality.

Topics in this episode ranged from navigating perimenopause to embracing the anti-diet movement, breaking free from diet perfection, and learning to move your body with a focus on size inclusivity and non-diet training approaches.

We delved into marathon training nutrition and explored the invaluable reasons behind working with a dietitian.

Join us as we revisit these transformative discussions that have shaped a year dedicated to promoting holistic well-being and fostering a positive relationship with our bodies.

Our guest is helping hundreds of people have a better relationship with food and their body.  We talk with licensed therapist, Alyssa Booth, MA, LPC.

Her mission is to help her clients say goodbye to restrictive diets and embrace a path of self-discovery and self-compassion.

In this conversation we will talk about

• How to nurture your well-being through health-promoting behaviors.
• Uncover the roots of shame and anxiety that may be holding you back.
• How to start the journey of self-love, empowerment, and mind-body wellness.

Connect with Alyssa!

In this episode, we're diving deep into the wonderful world of protein. From its incredible benefits to where you can find it, how much you need, and much more.

Why do you see protein added to so many products?  Well, it's not just for bodybuilders and gym enthusiasts. Protein plays a crucial role in our everyday lives, supporting various bodily functions. It's often called the building block of life, and for good reason.

We will talk about the benefits of protein from building tissues in your body, promote muscle growth, and its vitality for maintaining healthy skin, hair, and nails. Beyond that, it's a key component of enzymes and hormones, which regulate countless processes in your body.

We will also talk about sources and absorption of protein.  There are so many sources, and it's not all about meat. We'll explore the plant-based options, like beans, lentils, and tofu, and discuss the differences between animal and plant-based protein.

Join us for this episode!

Welcome back to our Nutrition Myth Busters Miniseries for part 3!

In this episode, we will explore the nutritional benefits of popular food items. We'll start by examining pastas, a beloved staple.

Then, we'll delve into the nutritional characteristics of ground beef, ground chicken, and ground turkey, offering a comparative analysis to assist you in making informed dietary choices.

Following this, we'll shift our focus to sweeteners, examining the nutritional differences between honey, maple syrup, agave nectar, and table sugar. Then I will do a brief rundown of types of milk from 1%, almond, oat, coconut and soymilk.

By the end of this discussion, you'll gain a deeper understanding of the nutritional nuances of these foods, helping you make more conscious decisions when planning your meals and indulging in culinary delights.

Join us for our monthly mini-series giving you the facts about certain foods and letting you decide what is best for you and your family.

I get so many questions about what the healthiest food; from organic, sugar, carbs, processed foods, gluten, and more.

In this episode, we talk about organic and non-organic foods:

• Is organic healthier than non-organic?
• What does organic mean?
• Is it worth the price?
• What products should I buy that are organic?
• Are organic foods more nutritious?

For more information about organic foods:

Our guest today is helping women unlearn diet culture and heal their relationship with food and body, plus break the cycle of diets that has been passed on for generations. 

She is a registered dietitian and certified intuitive eating counselor, Jenn Messina, RD.

Thank you for joining us on our final episode in our mini meal planning series!

This idea came to me when I was putting together a list of my weekly staples that are healthy shortcuts for making meals and I thought, "I need to share this with you!"

In this solo episode I will talk about:

• Each product and I how I use them
• Alternative ways to use each product
• Simple "no recipe recipes"
• Sharing stories about easy sides

In the blog post, I have provided a graphic of the products plus links for the items and videos on how to put the meals together.

Geesh, with school and activities underway, I want to give you my 7-day meal plan guide to help you build a base of your favorite go-to's for SUPER simple ideas for breakfast, lunch, snack, and dinner ideas.

In this episode I walk you through my free meal plan guide and talk about each recipe idea (not much of a recipe ;) Each meal idea is made with minimal ingredients and provide suggestions on how to make different versions you might enjoy.

Welcome to our second episode in our mini meal planning series and our guest today is super sweet, registered dietitian nutritionist, Chelsea LeBlanc, RDN, LD.

Her mission is to help you save money, reduce food waste, and cook healthy meals that are simple + delicious! She is a media dietitian, connecting with her audience on a larger platform and seen in Reader’s Digest, Travel Channel, NBC News and Eat this Not That.

In this episode, you will learn:

• Chelsea's simple formula to get you in and out of the grocery store to have balanced meals ready for the week.
• Easy and healthy 5-to-10-minute meals
• Must-have kitchen utensils to make meals easier and made with less mess!

Connect with Chelsea

Welcome our mini meal planning series as we enter the season of school, activities, and busy nights. 

You may have seen the latest weight loss program say, "You can eat whatever you want on this program", or "Lose weight and eating intuitively."

That is not what intuitive eating is about because it is a weight neutral approach.

As intuitive eating is becoming more popular, other programs and wanting to market their program with the solution.

It is a huge red flag and very misleading, so in this episode let's talk about the myths about intuitive eating to help you understand more about this concept.

In this episode, you will learn,

• What weight neutral means
• How IE brings more awareness to your internal cues than other programs
• Understanding more about eating until full

Connect with the experts:

We may lose touch with our internal cues after years of dieting.  Our mind games get in the way of eating and nourishing our body. We lose touch with our intuition of eating - when to eat, how much to eat, and what to eat, HELP!

We have learned diet rules telling us we can’t eat at a certain time of day, even when we are extremely hungry, or we can’t enjoy the birthday cake at a party because it has too many carbs.

In this episode, you will learn:

• First steps get in tune with your thoughts around food
• How to slowly incorporate those foods you have restricted
• The three pieces of intuitive eating puzzle; biological, physical, and psychological

Connect with the experts:

What exactly is Intuitive Eating?

Who came up with this term? What is the history behind this method? Are there benefits to doing Intuitive Eating?

In this episode, I give you a mini breakdown of the history, principles and benefits of Intuitive Eating.

We will have more episodes talking about:

• 5 Steps to Start Intuitive Eating
• Myths about Intuitive Eating

I recently saw a headline, "How to Eat Guilt-Free on Vacation!"

My first thought, "It's vacation, enjoy the experience!" That might be harder said than done, so let's dig a little deeper.

I wanted to address this topic and last summer in our "Diet Detox Series" I pulled the best tips from two episodes:

I hope you are loving this mini series! Here is our final episode for the series - part two in hearing from our guest experts on the show.

Here is our guest list:

1. Rachel Miklya, RDN, LD, CPT

If you were to give me the cliff notes version of your health journey, what would you tell me?

• Have you found those little gold nuggets that have helped you maintain healthier habits?

• Have you found what is realistic for you to do every day to have healthy mind and body?
• What is something you do every day to feel better in your body?

In this episode we speak with previous guests from the podcast that are graciously sharing their ONE thing that keeps them moving forward in their healthy habits!

I love hearing what helps them embrace body kindness to make each day work for them.

We hear from guests:

1. Allie Landry, MPPD, RD | Intuitive Eating Dietitian

We have many guests on the podcast talk about building a healthier relationship with food, body, and mind and I always learn so much from each guest, because each guest has a different take on the topic.

Today we are talking with certified intuitive eating counselor and registered dietitian Krista Beck, RD.

Intuitive eating is not a one-size-fits-all type of program, and just when we think we are doing a great job listening to our hunger cues or embracing body neutrality, it hits us – that darn diet culture may hit and set us back a few steps in our IE journey.

Krista shares her story about her own restrictive eating patterns and why intuitive eating is the pot of gold when it comes to finally trusting yourself with food, overcome overeating, and taking the steps to a healthier body image with oneself.  

In this episode you will learn:

1. The myths about intuitive eating
2. Why diets may do more harm than good.
3. The first step to starting intuitive eating.
4. Why intuitive eating really works!

And so much more - join us for this conversation!

Connect with Krista

We just can’t stop talking about gut health because there is so much out there, ahh!  Products marketed to be the solution to your gut trouble or programs that follow strict guidelines but are those getting to the root of the cause? And will those high-priced supplements cause more harm than good?

In this episode, we talk with registered dietitian to be and still in the education process while gaining on-hands experience in the field, and will soon pass her boards to be a RD.

Our guest, Jacquelyn, also known on social media as gentle gut nutrition, has her own story to share while graduating college with finance degree and then switched career paths when dealing with her own gut issues and now becoming an RD.

Jacquelyn focuses on irritable bowel syndrome and Small intestinal bacterial overgrowth and helps her audience find products and lifestyle habits that help relieve these symptoms.

We talk a lot about fiber – including best go-to sources, easy snack options and so much more!

You will learn more about:

1. Breaking down nutrition myths around gut health
2. Are supplements helpful for the gut?
3. How to add fiber into your meals and snacks

Connect with Jacquelyn

Our guest, registered dietitian and certified personal trainer, Lacey Lyons, focuses on helping woman take the first to steps to building healthy habits. She provides a better understanding of overall health regarding hormones, antioxidant levels, and how to start and step-up your workout routine with her at-home workout app.   

Lacey shares exciting news by teaming up with other health care professionals and expanding the practice to a virtual clinic to educate women in nutrition, fitness, mental health, occupational therapy. As a team of professionals they will provide education, encouragement, and accountability for women, especially for those women in pre/post pregnancy.

In this episode you will learn about:

• The Authentic Health Virtual Clinic services
• Effective at-home workouts through app
• Mindset roadblocks that prevent you from your being consistent in your healthy habits
• Antioxidant and hormone testing

CONNECT WITH LACEY:

Sports Nutrition is a topic that you might think is beyond your needs, but there are so many questions when it comes to questions such as,

• “What pre-workout supplement should I be taking?” 
• “Do I need a pre/post workout snack/supplement? 
• “What is best electrolyte drink I should be drinking when I am sweating? 

 We talk with Registered Dietitian and board-certified specialist in sports dietetics, Lindsay Distal. She takes an evidence-based and compassionate approach to help clients achieve their unique performance, recovery, and lifestyle goals. 

Connect with Lindsay!

Are you tired of eating the same old boring meals every night?

Are you looking for some easy and healthy dinner options that won't leave you feeling like you need a nap afterwards? Are you struggling in putting together a meal for your family during the busy nights of running here and there?

Well, look no further, because I've got some delicious and nutritious recipes that are sure to make your taste buds dance and your body feel good.

In this episode you will learn about:

• 3 ingredient balanced meal ideas that can be made in under 15 minutes!
• Trader Joe's products that keep the meal nutritious
• More super-duper simple just like the meals discussed in the episode

I am so excited to share this episode with you! I have so much fun talking about products and super easy meals that I feel good about putting on the table!

With gut health being a hot topic in the health world on social media, there are many conditions that are involved with healing the gut. 

In this episode, we are talking about Irritable Bowel Syndrome (IBS) and Small Intestine Bacterial Overgrowth (SIBO).  

Have you ever said to yourself, I need to weigh this number or why can’t I get back to the jean size I was in my 20’s.  The standards we set for ourselves on being a certain size or look a certain way has been setting us up for harmful eating disorders or disordered eating habits that many people, male or female, struggle with. 

And it is sad to say the statistics for eating disorders and disordered eating habits are higher than certain health diseases.

Our guest today, registered dietitian, Christy Maloney, is an expert in treating eating disorders and those with disordered eating habits.  She earned a Bachelor of Science in psychology and later extended her knowledge with a second career as a dietitian.  The background of psychology and nutrition is a perfect match for helping her clients.

From working in the hospital to a private practice with treating eating disorders, this experience led to a new career path to opening her own practice that is devoted to the treating of eating disorders at an outpatient level.

Christy is also a Certified Eating Disorders Specialist and an expert leading the way in this area – join us for this conversation.

In this episode you will learn:

1.  About the set point theory and how your body can resist weight loss

2.   How to shift your mindset towards body neutrality

3.    The psychology of eating and associating food with morality

Connect with Christy!

Gluten free, it is a word that many hear or see but what exactly is it?

We see it on food packages, we see it listed on restaurant menus, and you hear more people asking if this is "gluten free?"

Is it healthier?

With gut health being popular, today’s guest is a registered dietitian, Payton Vest, shares her own long complicated journey in finding more about her diagnosis of celiac disease. 

In the world of social media, one of the videos that I love to watch besides a ton of dog reels are easy colorful food ideas and our guest today is an absolute pro at not only putting together beautiful meals but meals that are packed with nutrients!

Our guest today, registered dietitian Andrea has developed an astounding Instagram feed called the dietitian feed.  Fitting right?! 

Andrea has a true gift in pairing all kinds of foods that will spice up your meal plan with new and exciting dishes to try.

Plus, the reason why I really wanted to have her on the show is because her recipes are so simple, meals you can make in a pinch. I love hearing from dietitians that understand my need for super easy meals that don’t have 10 ingredients to make or take a bunch of time in the kitchen. 

This conversation will have you inspired to get in the kitchen and add more colors to your plate – join us for this conversation!

Do I need to go on a detox to get rid of the winter weight?

Should I try the cleanse that my friend Sally is doing?

How do I "clean up" my diet?

Oh, sweet friend, let me help you! I am excited to share what to do and what NOT to do when you want to "clean up" your diet.

I give you 3 to-dos for this season's homework, plus I have some awesome new NO-COOK salad power bowl recipes to share with you that will make your life easier and healthier, hooray!

I am giddy in this episode, and you can hear it in my voice, ha!