Daily Dietitian Podcast
By Stacy Mitchell, RDN, LD, CPT
Daily Dietitian PodcastDec 07, 2022
165. 10 Probiotic Powerhouses for Gut Health
Welcome to today's episode, where we delve into the world of gut health and explore ten probiotic powerhouse foods that can work wonders for your digestive system.
Maintaining a healthy gut is key to overall well-being, and these foods are packed with beneficial bacteria that can support digestion, boost immunity, and even improve mood.
Whether you're a seasoned health enthusiast or just starting your journey to wellness, join us as we uncover the secrets of these gut-loving foods and learn how they can revolutionize your health from the inside out.
Check out the blog post: 10 Probiotic Powerhouses for Gut Health
164. 5 Reasons Why You Need to Enjoy Your Favorite Treats
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
The BEST Crispy Chocolate Peanut Butter Cups Recipe
Get your FREE 7-day meal plan guide
163. Inspiring Nutrition: Experiencing a Cancer Diagnosis & Journey to the Boston Marathon with guest, registered dietitian Alyssa Smollen,MS, RDN, CDN
By day, she serves as a WIC dietitian, and in her spare time, she collaborates with various brands like Barilla, Kibo Foods, My Fitness Pal, and Kashi, advocating for nutritional wellness.
Alyssa's expertise has earned her recognition in prominent publications such as Forbes Health, Eat This Not That, Bloomberg, and other authoritative platforms.
During our conversation, Alyssa opens up about her journey with thyroid cancer, sharing insights into how the experience reshaped her life and her philosophy on seizing each day to its fullest.
Be sure to connect with Alyssa on Instagram and show your support for her upcoming Boston Marathon run by checking out the link to donate to the Given Gain Foundation.
Connect with Alyssa
Website
Instagram: @arugalyssa
TikTok
Facebook: Arugalyssa
Boston marathon charity
162. Fueling with Purpose: Exploring sports supplements, protein powders, drinks, and more with guest board-certified sports dietitian, Christina Chu, MS, RD, CSSD
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!
- INSTAGRAM: @christinaychu
- WEBSITE: www.christinaychu.com
- PATREON: www.patreon.com/christinachustudios
- Sign up for 1:1 call
161. Struggling with Body Image? Tips for Cultivating Self-Acceptance & Awareness
As we are reaching the season of warmer weather, I want to use this episode to stop you from wanting or buying any special ad that markets, "Get the best summer body!"
Stop right there! Let's flip the switch from toxic diet culture ads and learn the practical steps for fostering self-compassion amidst challenges with body image.
In this episode we learn about:
- 3 Actionable strategies to nurture self-acceptance.
- 4 Types of body acceptance, from body neutrality to body positivity.
- Examples of self-affirmations for each type of acceptance.
The goal of this episode is to help you shape your perception from critical to compassionate, paving the way for a healthier relationship with yourself and your body.
160. Gut Check: Nourishing your microbiome for digestive health with guest, Dr. Emily A. Lewis, DCN, RD
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:
- What is microbiome?
- Recommended supplements (and those to avoid)
- What are food sources of probiotics and prebiotics?
- 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
- Website - Dr.EmilyRD.Com
- Work with Dr. Emily
- Grab your free GI Flare Up Guide
- Free resources
- Follow Dr. Emily on Instagram
159. The Best Intuitive Eating Tips [Replay]
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.
158. [Replay] The Best Tips from Personal Trainers
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.
Nanette: Ep. 5. Building a Strong Base of Fitness for Beginners & Runners
Shelley: Ep. 25. How to Keep Your Workout Routine Consistent
Regan: Ep. 29. Healthy At Home: Virtually Accountability
Dana: Ep. 40. Keep Showing Up! Learning the process to move and feel better
157. Building Strength: Starting and sustaining your routine (2024 Roadmap to Healthy Habits Series)
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!
Check out the blog with all the information and links.
156. 7 Healthy Meal Shortcut Ideas: 2024 Roadmap to Healthy Habits
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.
Meal Shortcuts: 7 Healthy & Fast Meal Ideas (mostly from Costco) – Daily Dietitian
155. Sugar & Sugar-Free Explained: 2024 Roadmap to Healthy Habits
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:
- What is a sugar free product?
- What to consider when talking about sugar free substitutes
- How to find added sugars on a nutrition facts label
- What is the recommended amount of added sugar for men and women?
- What foods contain natural sugars, and should I delete them in my diet?
- How to satisfy my cravings when I have massive, sweet tooth :)
American Heart Association "How Much Sugar Is Too Much?" article.
Check out the blog to find more about my favorite products mentioned in this episode.
Please share this episode with a friend!
For more helpful tips follow me @dailydietitianrd
154. Rise and Thrive: Make your morning routine with 3 essential habits (2024 Roadmap to Healthy Habits Miniseries)
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.
To-Go Balanced Breakfast Boxes
Check out my website for quick 10-to-15-minute workout ideas that you can do at home!
153. Balancing Act: Tackling orthorexia and building healthy habits, with guest, registered dietitian Taylor Grasso, MPPH, RD
Taylor shares her personal journey of overcoming orthorexia and transformed her relationship with food.
This episode delves into the definition of orthorexia and provides actionable steps for listeners to explore balance and foster a healthier approach to nutrition and lifestyle.
If you're ready to end the cycle of starting and stopping diets, and regain control over your relationship with food, this episode is a must-listen. 🌟🎧 #Orthorexia #IntuitiveEating #BreakFreeFromDieting
What you will learn in this episode:
1. Understanding Orthorexia: Taylor Grasso provides a clear definition of orthorexia, shedding light on its intricacies by sharing her personal experiences and emphasizing the importance of finding a balance in nutrition.
2. Learn to Make Lasting Habits: Listeners gain insights into Taylor's foundation in looking at the bigger picture and the importance is making small successful habits.
3. How to Build Practical Balanced Plates: Taylor shares many tips on social media to help you build a balanced plate that nourishes the body with what it needs. Debunking the myths of processed foods and more!
Connect with Taylor
INSTAGRAM @simplyhealthyrd
Simply Healthy 1:1 Coaching
Stan Store
152. Rewriting Your Story Beyond Diet Culture with guest, registered dietitian, Olivia Clements, RDN
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
INSTAGRAM: @simplereal.dietitian
151. Mom & Baby Nutrition with guest, registered dietitian, Alex Gardner, MPH, RDN, LDN, CLC, CHES
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
Menstrual Relief Class Master Class
150. A Year in Review with Expert Insights, part 3
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
- 124. From Awareness to Action: A woman's guide to nutrition, hormones & movement
- Follow Lacey @lacey_authentichealth
- Jacquelyn@gentlegutnutrition
3. Amy Palanjian 136. Dinnertime SOS: 100 sanity-saving meals
- Connect with Amy @yummytoddlerfood
4. Chelsea Leblanc, RDN, LD 137. How to Take the Stress Out of Meal Planning
- Connect with Chelsea @chelsealeblancrdn
5. Jenn Messina, RD 140. Removing the Guilt Around Food & Body Image
- Connect with Jenn @jennthedietitian
6. Alyssa Booth, MA, LPC 145. Mind-Body Therapy: Conversations on body image & food relationships
- Connect with Alyssa @alyssabooth_lpc
7. Tara Clark 147. From Atkins to Finding Balance in your 40's
- Connect with Tara @taraofalltrades1
149. A Year in Review with Expert Insights, part 2
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
- 114. How to Have a Better Relationship with Food & Incorporate Body Neutrality
- Follow Mary @marysnutrition
2. Andrea Toole, RD
- 116. Healthy Meals in a Pinch!
- Follow Andrea @thedietitianfeed
3. Payton Vest, MS, RDN, LD, CPT
4. Kim Duffy, RDN, LD, CPT
- 118. Energy for Life: Learn how to fuel your body, gain confidence, and move more!
- Follow Kim @strengthinnutritionllc
5. Katrina Cox, RDN
- 121. Learning about IBS & SIBO: Gut health & more
- Follow Katrina @ibs.sibo.dietitian
6. Lindsay Hoar, RD, MPS, CSSD, CF-L1
148. A Year in Review with Expert Insights, part 1
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.
- Leslie Weidner, RDN 105. Learning About Perimenopause and Your Diet @perimenopause_nutritionist
- Kate Peterson, RDN 107. Stop Dieting Forever, Find Confidence, and Love Your Body @katepetersonnutrition
3. Kira Onysko Jones, CPT 108. Fitness for EveryBODY; Building a positive relationship with moving your body @kiraonysko
4. Adrien Paczosa, RDN 109. Nourish! Personalized Nutrition Counseling to Fit Your Needs @usenourish
5. Lina Mowat, MS, RDN 111. Running, Race Fueling, Diet Myths & More @reallyawkwardrunner
Ep. 147. From Atkins to Finding Balance in your 40's with guest, Tara Clark
fun guest for you today.
Meet Tara Clark, the hilarious mom influencer with a zest for life and a knack for sharing glimpses into her everyday world with an old school recipe, sharing funny stories and what we are going to focus on today, her personal journey from following a keto diet full of restrictions to discovering balance in both her eating habits and lifestyle.
Check out her reel with her habit list!
Connect with Tara
Instagram: @taraofalltrades1
YouTube: @taraofalltradesclark524
TikTok: @tara_of_all_trades
146. Nourishing Conversations with Registered Dietitians: Save these tips for this year!
As we near the end of the year, I would like to give you helpful
takeaways to foster a positive body image mindset, embrace intuitive eating practices, and integrate sustainable, health-conscious habits into daily life.
Through these engaging discussions, our listeners have gained practical tips and expert advice, paving the way for a more holistic and mindful approach to well-being.
Connect with the guests.
1. Christy Maloney, RD, CEDS-C @eatingdisorder.dietitian
Founder: Enhance Nutrition @enhancenutrition_dietitians
2. Krista Beck, RD @dietitian.krista
3. Meagan Maritato MS, RDN, CPT, Intuitive Eating Counselor @mmwellness1
4. Sarah Anzlovar, MS, RDN | Intuitive Eating Dietitian for Moms @busy.mom.nutrition
5. Kelsey Gemmill, MS, RD @dietitiankelsey_
145. Mind-Body Therapy: Conversations on body image & food relationships with guest, licensed therapist, Alyssa Booth, MA, LPC
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!
144. Nutrition Myth Busters: Protein Power: Unveiling the benefits, finding your ideal intake, and more!
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!
For more information: ZOE Podcast: Should I Eat More Protein?
143. Nutrition Myth Busters: Going into the grocery store - pasta, meat, sweeteners & milk
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.
Are natural sugar alternatives healthier?
142. Nutrition Myth Busters: Decoding Processed Foods – From Convenience to Nutrition
141. Nutrition Myth Busters: Organic vs Non-Organic
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:
140. Removing the Guilt Around Food & Body Image with guest, Jenn Messina, RD (Registered Dietitian & Certified Intuitive Eating Counselor)
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.
You can find her on Instagram @jennthedietitian with popular reels and posts calling out diet trends, unrealistic body ideals, and sharing helpful tips to talk about food/body image with your kids.
In this episode you will learn about:
- Understanding the anit-diet philosophy
- Breaking inter-generational cycles of dieting
- Changing the narrative for our kids to build a healthy foundation.
- Tips to move toward body neutrality.
- And so much more!
Connect with Jenn!
- WEBSITE
- Work with Jenn
- Check out her free resources:
*Empower your Child's Body Confidence
*7 Tips to Avoid Mealtime Battles
*Body Positive Image Guide for Kids
139. 10 Must-Have Products to Make Easy Meals (less than 15 minutes)
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.
Check out the blog post for more details about the products.
Thank you so much for listening! If you are loving the podcast, please give us a 5-star rating or review.
138. Grab Your Free 7-Day Meal Plan Guide: Super simple breakfast, lunch, snack, and dinner ideas!
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.
Grab your own guide here: 7-Day Free Meal Plan Guide (mailchi.mp)
137. How to Take the Stress Out of Meal planning with guest, registered dietitian Chelsea Leblanc, RDN, LD
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
- WEBSITE
- Chelsea's kitchen favorites on Amazon
- Apply for 1:1 coaching
- 5-Day Free Meal Plan + Grocery List
136. Dinnertime SOS: 100 sanity-saving meals with cookbook author, Amy Palanjian @yummytoddlerfood
Welcome our mini meal planning series as we enter the season of school, activities, and busy nights.
And to kick off this series with bang, we have cookbook author, Amy Palajan, also known as @yummertoddler food on Instagram. She was on the show back in 2021 in episode 30. Yummy Toddler Food: Easy, healthy, kid-approved!
She has an incredible following with almost a million followers and shows us how to keep food simple and real. She will be talking about her new cookbook, Dinnertime SOS with 100 accessible, nourishing, budget-friendly, yummy recipes to share with the family.
In this episode you will learn how to:
- easily plan your meals for the week, without the stress
- use up leftovers and reduce food waste
- stock your pantry, frig, and freezer with staples
- make 5-to-15-minute go-to meals on busy nights
Connect with Amy
- Buy the Dinnertime SOS Cookbook
- Follow on Instagram @yummytoddlerfood
- More easy recipes on Yummy Toddler Food
135. The Myths About Intuitive Eating - part 3
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:
59. The BEST Intuitive Eating Tips from Registered Dietitian Nutritionists
Check out the guest from this summer!
134. 5 Questions to Ask Yourself to Start Intuitive Eating - part 2
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:
59. The BEST Intuitive Eating Tips from Registered Dietitian Nutritionists
Check out the guest from this summer!
133. What is Intuitive Eating? part 1 Learning about the history, principles, and benefits
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
Studies mentioned in episodes about the benefits of Intuitive Eating women’s eating behaviors (and attitudes) found that those who show more signs of intuitive eating are less likely to display disordered eating behaviors.
132. Summer Eating: How to find balance and calm your inner "diet voice"
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:
76. "How Do I Enjoy Eating on Vacation?" with guest, registered dietitian, Lisa Schrader, MS, RDN, LD, CPT @thoughtfullyfueled
Connect with Lisa on Instagram @thoughtfullyfueled
79. "Why Do I Keep Falling Off Track on the Weekends & Holidays?" with guest, registered dietitian, Shannon Costello, RDN, LDN Connect with Shannon on Instagram @plantbased.and.intuitive
In this episode, you will learn about:
1. How going on and off of diets can affect your metabolism.
2. What is the set-point theory and how it can affect your weight through each phase of life.
3. How navigate feelings of guilt after a big event or vacation
4. Steps to take each day to have you feeling your best in the summer.
Join us for this conversation!
Share this episode with a friend, or if you have enjoyed this episode, give us a 5-star rating and review so others can find this podcast.
131. The Bigger Picture: Making gentle nutrition work for you! with guest, @dietitiankelsey_
The "all or nothing" mindset can be stickler in our relationship with food, but our guest today, registered dietitian, Kelsey Gemmill, MS, RD. She helps her client stop feeling stuck in the endless diet cycle, and help them find their happiest, healthiest self without restriction.
You will hear testimonials from her clients on how she helps them simplify gentle nutrition and truly enjoy life!
In this episode, you will learn about:
What is gentle nutrition?
Red flags for popular diet trends
Steps to take to make gentle nutrition work for you.
Connect with Kelsey:
INSTAGRAM: @dietitiankelsey_
Apply for Gentle Nutrition Method
Book a free call
The Ultimate 4-Step Gentle Nutrition Meal Planning Guide
Check out her newsletter
130. What is your ONE thing you do to keep moving forward in your healthy habits? part 2
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
- Follow @strengthinnutritionllc
- Listen to Rachel on the show in episode 118. Energy for Life!
- Work with Rachel
2. Kim Duffy , RDN, LD, CPT
- Follow @strengthinnutritionllc
- Listen to Kim on the show in episode 118. Energy for Life!
- Work with Kim
3. Krista Beck, RD
- Follow @dietitian.krista
- Listen to Kristn on the show in episode 126. Breaking Free: Intuitive Eating as the Antidote to Diet Culture
- Work with Krista
4. Jacquelyn Ehmer, RD2Be
- Follow @gentlegutnutrition
- Listen to Jacquelyn on the show in episode 125. Gentle Gut Nutrition
- Work with Jacquelyn
5. Shannon Costello, RDN, LDN
- Follow @plantbased.and.intuitive
- Listen to Shannon on the show in episode 79. Why Do I Keep Falling Off Track?
- Work with Shannon
6. Dianna Goldman, chef, blogger, food photographer
- Follow @beantownkitchen
- Listen to Dianna on the show in episode 58. Vegan-licious! Making Vegan Cuisine Work for You!
- Follow for more great recipes!
7. Keisha Banks-Thornton, MPH, RD
- Follow @locddietitian
- Listen to Keisha on the show in episode 92. Easy Meals for Busy Nights!
- Check out her Delish! cookies
8. Anne Cundiff, RD
- Follow @anneelizabethrd
- Listen to Anne on the show in episode 86. Meal Planning 101: The must-haves for the week & more!
- Connect with Anne on her site/podcast
129. What is your ONE thing you do to keep moving forward in your healthy habits? part 1
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:
- Allie Landry, MPPD, RD | Intuitive Eating Dietitian
- Follow on Instagram @make_life_peachy
- Website: Work with Allie
- Free guide: 4 Steps to Food & Body Freedom
- Listen to previous episode: 14. Finding Food Freedom
2. Ashley Danielson, RDN, LD\
- Instagram @loveyourbites_rdn
- Listen to previous episode: 45. Bridging the Gap in Nutrition in the Grocery Store
3. Colby Thibault, RD, LDN, CPT
- Follow on Instagram, @colby_chef.dietitian.trainer
- Website: Work with Colby
- Listen to previous episode: 96. Unlearn Everything You Learned About Food & Exercise: Letting go of perfection and finding balance
4. Kayde Sberal, CPT
- Follow on Instagram @madefitbykayde
- Work with Kayde
- Free workouts on YouTube
- Listen to previous episode: 72. Workout Smarts: Learn how to improve your movement and prevent injuries
5. Tuesday Hoeslcher, RDN
- Follow on Instagram @cancer.nutritionist.rd
- Website: Work with Tuesday
- FREE CANCER FOOD SWAP GUIDE
- Listen to previous episode: 13. Cancer & Nutrition: Myths, facts and the bigger picture
128. The Undiet Method: Learn how to bring joy back to eating! [feat. @busy.mom.nutrition]
Our guest, registered dietitian, and certified intuitive eating counselor – Sarah Anzlovar is here to share her message and tell us more about her signature program the UNDIET method for moms.
Sarah helps busy moms ditch diet rules and learn to eat to improve energy, reduce cravings and support long-term health without counting or giving up their favorites.
In this episode, you will learn:
What is the UNDIET method
The steps to take when you are out of control around food
How to detect red flags for other marketed health programs
And more!
Join us for this conversation!
Connect with Sarah
WEBSITE: Sarah Gold Nutrition
INSTAGRAM @busy.mom.nutrition
Work with Sarah
Schedule a free call with Sarah
40 Positive Body Image Affirmations to Boost Body Confidence
FREE Guide 5 Steps to Take Control of Sugar Cravings
127: Heal Your Disordered Eating Habits with guest, Meagan Maritato, MS, RDN, CD, CPT
126. Breaking Free: Intuitive Eating as the Antidote to Diet Culture [feat. @dietitian.krista]
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:
- The myths about intuitive eating
- Why diets may do more harm than good.
- The first step to starting intuitive eating.
- Why intuitive eating really works!
And so much more - join us for this conversation!
Connect with Krista
INSTAGRAM: @dietitian.krista WEBSITE: Dietitian Krista
WORK WITH KRISTA:
- Free Mini-Training: Getting Started with Intuitive Eating
- THE FORMULA FOR FOOD FREEDOM Online Course
- Apply for 1:1 Nutrition Coaching
- Free Guide: 4 Steps to Overcome Overeating
- Contact Krista
125. Gentle Gut Nutrition [feat. @gentlegutnutrition]
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:
- Breaking down nutrition myths around gut health
- Are supplements helpful for the gut?
- How to add fiber into your meals and snacks
Connect with Jacquelyn
- INSTAGRAM: @gentlegutnutrition
- FREE EBOOK: 5 Steps to Starting Food Freedom with IBS/SIBO
- FREE 3-Day Meal Guide for Gentle Low FODMAP
- Work with Jacquelyn
124. From Awareness to Action: A woman's guide to nutrition, hormones & movement [feat. @lacey_authentichealth]
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:
- INSTAGRAM @lacey_authentichealth
- Workout with Lacey - At-Home Workout App
- Work with Lacey (Nutrition Counseling &Hormone Testing)
- Authentic Health Nutrition Guide
- Authentic Health Podcast
123. Fueling the Athlete: Supplements, hydration, culture & more with guest, Lindsay Hoar, RD, MPS, CSSD, CF-L1
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!
- Instagram: @lindsaydistel_rd
- Work with Lindsay
- Check out her Electrolyte Comparison Chart
122. Easy Dinner Ideas to the Rescue! 15-minute dinners using Trader Joe's products
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!
121. Learning about IBS & SIBO: Gut health & More [feat. ibs.sibo.dietitian]
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).
- IBS is a disorder characterized by abdominal pain or discomfort, and it is estimated that 5-10% of the population has IBS (many are under age 50, but many older adults suffer as well).
- SIBO is often a complication of stomach (abdominal) surgery, this condition can also result from structural problems and some diseases.
Our guest, registered dietitian Katrina Cox, the expert in this area and shares so much knowledge on this topic.
Katrina helps her clients in finding the root cause of the symptoms. In her programs and counseling her goal is to "make sure not to demonize food or unnecessarily restrict any food groups.
Katrina has wonderful success stories where they have helped many clients - "We methodically healed her SIBO, restored her gut and optimized her microbiome and she was able to fully live her life again." In this episode you will learn:
- What is IBS (symptoms/testing/treatment)
- What is SIBO (symtoms/testing/treatment)
- How to live life without these debilitating syptoms
Connect with Katrina
- Instagram:@ibs.sibo.dietitian
- Website: The IBS & SIBO Dietitian
Work with Katrina:
- Love Your Guts Group Coaching Program
- THE LOVN' YOUR GUTS METHOD - CONQUERING SIBO COURSE!
- Take the Gut Quiz!
120. Rewire Your Brain to a Better Relationship with Food & Body [feat. @eatingdisorder.dietitian] with Christy Maloney, RD, LDN, CEDS-S, CPT
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!
- Instagram: @eatingdisorder.dietitian
- Website: Enhance Nutrition Associates
- Work with Christy: Christy Maloney, RD, LDN, CEDS-S, CPT - Christy Maloney (enhancenutritionassociates.com)
- Resources: ED 101 for Registered Dietitians Course
119. Why I Keep "Junk Food" in the House [solo episode]
First off, I do not like call food junk! Yes, there are foods that do not provide as many nutrients as other foods, but I enjoy eating all types of foods.
Remember food does not have morals!
A couple years ago, I hated having cookies, go-gurts, chips, or other types of foods in the house because my kids would eat them up in no time!
"Are you kidding me, I just bought this yesterday, how is it gone already?!"
It has taken me awhile to realize, but not having those types of foods was hurting my kid's relationship with food (and mine).
In this episode, I will share:
- what I have learned about buying foods for my kids and family
- my "aha moment" in the grocery store
- why scarcity of providing certain foods may not be helpful
- why I don't buy sugar-free fudge bars
- embracing the flavors of food is more satisfying
I hope this episode has inspired you to stress less about the foods you buy and eat all the foods you love!
Thank you so much for sharing your time here with us this week!
118. Energy for Life: Learn how to fuel your body, gain confidence, and move more! [feat. @StrenghinNutrition] with dietitians, Rachel Miklya, RDN, LD, CPT & Kim Duffy, RDN, LD, CPT
Today’s guests are a pair of dietitians that came together to start their own nutrition and fitness business. Dynamic duo, registered dietitians and certified personal trainers Rachel Mikla & Kim Duffy help people make positive changes in their health. They share their story about working together at a hospital and dreaming about starting a business together. From there Strength and Nutrition was born. These two ladies have taken a leap of faith in a career change to fulfill their passion is helping more people learn how to build healthy habits through food and nutrition – join us for this conversation. Follow them on Instagram: @strengthinnutritionllc Work with them Strength in Nutrition
Join the wait list for the Energy 4 Life program
117. Learning About Celiac Disease & Going Gluten Free with guest, registered dietitian, Payton Vest, MS, RDN, LD, CPT
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.
Connect with Payton @a.bite.of.health
Work with Payton and her team at Expedition Wellness @expeditionwellnesscoach
116. Healthy Meals in a Pinch! [feat. The Dietitian Feed] with guest registered dietitian, Andrea Toole, RD
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!
Follow Andrea on Instagram @thedietitianfeed Connect with Andrea on her website The Dietitian Feed
Check out her meal plans for purchase - 4 Week Meal Plan Menu