Embracing Movement for Wellness: Beyond the Myths

This episode of the 'One Small Bite' podcast, hosted by David Orozco, a Registered Dietitian and Certified Intuitive Eating Counselor, delves into the misconceptions surrounding exercise, movement, and their impact on health and weight loss. David revisits the conversation with intern Dianna Thomas, an expert in movement and weight loss, focusing on personal experiences with diet culture and the importance of incorporating a weight-inclusive approach to helping clients enhance their health and wellness. 

They debunk the myth of needing to engage in excessive exercise for health, discussing the signs of overtraining and emphasizing the benefits of integrating small, consistent movements into daily life for overall well-being. The episode highlights studies that question the rigid benchmarks of physical activity, like the 10,000-steps-a-day goal, advocating instead for enjoyable and sustainable forms of movement. 

David's approach—centered on curiosity, compassion, commitment, and consistency—encourages listeners to explore movement beyond conventional exercise, aiming for a healthy balance that fosters both physical and mental health for a long and nourished life One Small Bite at time! 

00:00 Welcome and Special Offer for Listeners
01:15 Introducing the One Small Bites Show
02:01 Diving into Movement and Weight Loss: Part Two
02:35 Personal Stories and Debunking Diet Myths
05:11 Understanding Overtraining and Its Effects
14:44 The Mental and Physical Toll of Excessive Exercise
19:41 Addressing Gym Intimidation and Promoting Inclusive Movement
28:43 Differentiating Between Movement and Exercise
32:08 Redefining Exercise: Beyond the Numbers
33:25 Debunking the 10k Steps Myth: A Deep Dive
34:30 The Impact of Movement on Longevity
35:01 Study Insights: Steps, Intensity, and Mortality
38:08 Challenges and Limitations of Fitness Tracking
40:36 Personalizing Fitness: Lulu's Journey
50:24 The Philosophy of Small Steps to Health

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. 

Listen in today as we discuss...

• The benefits of movement
• The differences between movement and exercise
• Whether it's better to be moving or to exercise
• How much movement is beneficial 
• One small approach toward moving more for a nourished life

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.

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 and chronic level of stress and negativity about their body. 

This stress, induced by emotional or mental negativity, can influence food choices. Often, we use hyper-palatable foods to help cope or soothe ourselves under these stressful situations. And, what's ironic is that stress is that very stimuli that increases inflammation. So is it the food or the stress that's leading to inflammation. 

In this episode I'll discuss the interplay between food choices, mental health, and inflammation. I will discuss... 

• What inflammation is
• The types of inflammation
• The effects of inflammation on our health and longevity
• What we don’t know about inflammation
• Discuss how inflammation is connected to our nourishment
• How inflammation is connected to sizeism or weight stigma
• Provide you with One Small Bite to manage inflammation 

Welcome back mis amigos! I’m excited for today’s episode because I have the honor to talk to Whitney Trotter, registered dietitian nutritionist, and nurse, about how black women and BIPoC (Black, Indigenous, and People of Color) are missed diagnosed for disordered eating and eating disorders, and how diet culture exasperates racism, sizeism, capitalism, and further marginalizes people of color as less than human.   

Whitney Trotter: (she/her) is dually licensed as a registered dietitian nutritionist, nurse, and she is also a certified yoga instructor. Whitney has over nine years of experience working as a registered dietitian serving in the HIV/AIDS community as well as an expert in eating disorders. She co-found an anti-trafficking organization called Restore Corpsand is also the owner/founder of Bluff City Health, a private practice specializing in bridging the gap in the eating disorder field of equitable care and social justice.

For full show notes remember to visit our website for links and more.

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

Attention!!! We’re going to be changing our company brand name soon, so keep an eye out for that.

If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode we’ll talk about changing the world through storytelling. Today, I bring acclaimed author, professor, and storyteller, Kimberley Dark, to the show. She will be telling us about enthusiastically accepting discomfort, dealing with ‘others bias’ in healthcare, and breaking the social hierarchy.

• [08:55] Why are stories so helpful in breaking the scaffoldings of social hierarchy
• [15:20] “Fat, pretty, and Soon to be Old”
• [26:19] Enthusiasm for being called out
• [33:56] Healthcare micro-aggressions
• [50:04] “Damaged Like Me”
• [54:57] Kimberley’s last meal on a desert island

Get a pre-order 25% discount for Kimberley’s book, “Damaged Like Me.” Learn more about Kimberley at her website, Instagram, Facebook, Twitter, and YouTube.

For show notes, links, and more info please click here to visit the website. We discuss so much more!

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website

If you want to work with us, head to our website and schedule an appointment. If you want, you can email us at info@tdwellness.com.  Also - we’re going to be changing our company brand name soon, so keep an eye out for that.

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.

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode we’ll talk about energy deficiencies. Today, I bring Owner of EnlightenU Nutrition Consulting, LLC, Val Schonberg, to the show. She will be telling us about Female and Male Athlete Triad, REDS, and busting some of the myths about calories.

You’ll also get to hear about how influential diet culture has been in nurturing a fear of weight gain, how eating disorders manifest, and how alcohol affects different aspects of our lives. If you want to hear more from Val, there will be a Part 2, where we talk about all things menopause.

Val Schonberg is a Registered and Licensed Dietitian with a master’s degree in Nutrition Science from the University of Minnesota. She is Board Certified as a Specialist in Sports Dietetics, a Certified Menopause Practitioner with the North American Menopause Society and a Fellow of the Academy of Nutrition and Dietetics. Val specializes in nutrition for recreational and professional athletes, dancers and performing artists, women in midlife and menopause, and individuals with disordered eating concerns. Originally from Minnesota, Val’s experience and expertise come from years of practice in many settings including eating disorder treatment, Division 1 college sports medicine, professional dance organizations, and speaking regionally and nationally on numerous nutrition related topics. In addition to individual nutrition counseling, she is currently the consulting dietitian for Emory Sports Medicine and Orthopedics and Atlanta Ballet. Val is passionate about providing nutrition care to populations vulnerable to disordered eating and promoting positive nutrition messages that help people make informed decisions about their health and live a life where they feel free to confidently embrace their best self.

In this episode we cover these topics. 

• The Female Athlete Triad and REDS (Relative Energy Deficiency in Sports) 
• Calories in equals calories out.” 
• Eating Disorders
• The fear of weight gain
• Alcohol

If you like this episode, then download the show wherever you listen to your podcasts at Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss another episode.

We have some great guests coming up, so subscribe to this podcast and you’ll be able to keep up with all the latest episodes. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website

We’re going to be changing our company brand name soon, so keep an eye out for that.

If you want to work with us, head to our website And schedule an appointment. If you want, you can email us at info@tdwellness.com

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteto start transforming your life.

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode we’ll talk about our practice and approach, and we’ll address some of the diseases, illnesses, and conditions that we see in our clients. I bring registered dietitian, and our podcast content creator, Raegan Perkins, to the show. This is going to be an introductory episode to how intuitive eating can benefit people with a chronic illness- which will be followed up by more in-depth episodes dedicated to each illness.

some of the chronic illnesses we mention include diabetes, hypertension, hyperlipidemia (high cholesterol), and polycystic ovarian syndrome (PCOS). We also talk about gut health, eating disorders, and the impacts of socio-economics on health. We see people with all these health conditions who live in a variety of body sizes and shapes.

We are a weight-inclusive, anti-diet, compassion-driven practice that helps our clients build a positive relationship to food, make peace with their body, and reconnect their lives to their values.

By using Intuitive Eating (IE), we help clients avoid chronic dieting and help people living with chronic illness breakaway from restricting food to manage their symptoms. 

Our approach

We take an anti-diet, weight-inclusive approach. A typical session with Raegan includes:

1. “Did you know?” Statements.
2. Hone in on what your body is trying to tell you.
3. Rebuilding the relationship with food.
4. Breaking away from the fear.

It’s important to establish a more positive relationship with food. We try to neutralize “problematic” foods, and get people back to a state of enjoyment of those foods.

“You are perfect exactly how you are, and the food that you want, you deserve. You should have it.”

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

We’re coming up on our 100th episode, so send me some of your questions. Follow us on our social channels on Facebook, Instagram, Twitter, or send me a message me at my website. We truly hope you enjoy this show, and would love to hear what you think.

Come and join our new One Small Bite Facebook community? Take part in the great conversation and become a member of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

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. While you're there, let me know what nutrition or health topic you’d like me to cover or leave a review.

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!

This episode is all about Creating a pause between the signals our body sends us and our evaluation of those signals in a cultural context (quoted from reembody website). The quote is the best way to sum up this conversation with guests Kevin Moore and Beck Beverage, founders of the reembody method and the breathing room app. Although, this quote may leave you with some questions like, what do you mean by 'the signals our body sends us' or evaluation of what…? That is to be expected (don't worry we unpack those question as well). For our long time listeners you'll hear some familiar concepts like interoceptive awareness and somatic work since we've discussed these topics with other guests in the past. For newer listeners you get hear a deeper conversation about these topics all in one episode. Really, this episode starts to tie these concepts together, and explains a specific app made to help people reconnect with the physical presentation of the emotions we feel.

A few other things David, Kevin, and Beck discuss include functional movement, the polyvagal theory, how the app Breathing Room came to be, and examples of how the app has helped other people. Honestly, the clinicians at TD Wellness like this app so much a some of our clients might be using it in the near future. This episode is a great listen regardless of if you are a long time listener, new to One Small Bite, one of David's clients, or not! All through the episode David and his guests discuss the importance of connecting to the body in the way you are feeling right now.

More about the Reembody Breathing Room
The Reembody Breathing Room is a guided practice based on the idea that our emotions are essentially physical sensations in the body to which we attach personal significance due to our lived experience.

If our life experiences have taught us that a particular way of feeling is dangerous, our unconscious behaviors will focus on how to separate us from our awareness of the underlying sensations that make up that feeling.

That strategy works for a little while, but we cannot stay separated from our body indefinitely without incurring consequences—sometimes severe ones.

The Reembody Breathing Room guides you through a practice of exploring how you feel using specialized vocabulary that focuses on body sensation, not on meaning. It creates a pause between the signals our body sends us and our evaluation of those signals..

In that pause, the systems of the body carry out their important work—processing, fueling, healing

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

David is back with another great episode and this time he's talking with his special guest registered dietitian nutritionist (and just the awesomest weight-inclusive LatinX nutritionist out there) Dalina Soto MA, RD, LDN. Dalina is a Spanish speaking registered dietitian and works as one of the few Spanish speaking registered dietitian nutritionists in the Philadelphia area and virtually across the country, teaching her clients how to ditch the diet mentality and keep their culture alive.

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

In Episode 89, David shares insight into a Healthline article about very low carbohydrate diets (VLCD). Per usual in the Friday Food Cast, you hear what one of our interns, Victoria Pamee, has found when doing a deep dive into the articles referenced research. The article is "How to Lose Weight FAST with Science". It provides several different suggestions, primarily reducing refined carb intake, increased protein and vegetable intake, and move your body. The article Victoria looked into was focused on very low carbohydrate diets. The research she delved deep into specifically looked at weight loss in older adults on a VLCD. 

David references the 8 Red Flags of weight loss research comparing the previously mentioned article to societal expectations. As you listen, you hear how information about the diversity and amount of participants, how blinded the researchers were, outcomes, how the age group in question possesses a predisposition to weight changes, and much more.

This episode continues to help you critically look at general internet search articles from a weight-inclusive, anti-diet registered dietitian's perspective. We hope to help our listeners continue to deconstruct the weight centric approach to health

For more show notes and episode resources please check out the One Small Bite home page.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food. 

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

On this Solo Episode, David explains some of the holes in weight loss research, shines a light on why the research doesn't support weight loss as a cure for everything, and discusses the difference between weight centric and weight inclusive. He asks "If you are supposed to lose weight to live longer and stay healthy why isn't it working?". 

In the beginning of this podcast David is transparent about his history with using a weight centric approach, working in a bariatric center, and his transition to and training in Intuitive Eating. This is important because most people don't know that nearly all education for dietitians is fatphobic. It can be hard as a practitioner to be curious and challenge what you've been taught, then inevitably break away from the norm. Most intuitive eating dietitians have a similar story to David's and it is important that IE dietitians continue to share their stories of growth.

As David talks about the holes in weight loss research he references John Robison's article about the 8 red flags of weight loss research which focuses on a commonly references weight loss research study for diabetes and heart disease - the Look AHEAD Study. Many of these red flags can be used to assess bias in any weight loss research study. During this podcast David really puts a critical eye on how weight centered research is being conducted. 

8 Red Flags of Weight Loss Research

1. Comparing participants to non-participants 
2. Using different denominators when determining outcomes 
3. Calling it "maintenance" when the program is still on going 
4. Claiming your program is highly effective at helping achieve clinically meaningful weight loss when it really isn't 
5. Not distinguishing between the health impacts of weight loss and life style changes 
6. Claiming "savings" when there isn’t enough evidence to prove it 
7. Not considering the age of participants
8. Not being transparent about likely outcomes and potential negative consequences 

For more show notes and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

Photo by: instagram.com/carsonmasterson 

During David's conversation with Donna Shields, Dietitian and co-founder of the Holistic Cannabis Academy, they cover everything you need to know about (you guested it) cannabis!  Donna tells us her journey as a dietitian, once working for the US Army and culinary institute, as well as how her breast cancer diagnosis opened her eyes to the world of cannabis and the lack of cannabis education for practitioners.  She talks about how this spurred the idea of the Holistic Cannabis Academy and how the audience has shifted an grown. 

Donna and David do a deep dive into some of the topics from Episode 79 and more. Donna shares with us the different types of THC and CBD, explaining how they can act differently with the endocannabinoid system. Some of their other topics include regulation of marijuana and CBD, the impacts of health, the stigmatization of marijuana users, impacts of the industrialization of cannabis cultivation, what to do if your just entering the world of cannabis, and things to look out for when purchasing. 

If the endocannabinoid system and the Holistic Cannabis Academy sound familiar, it was first mentioned on Episode 79, where David interviewed Laura Lagano. If not, go give it a listen too! 

Donna Shields is co-founder of the Holistic Cannabis Academy, an online training program for health practitioners. As a registered dietitian, Donna began in the US Army Medical Corp, as a spokesperson for Fortune 100 food brands and managed health communications, globally, for The Coca-Cola Company. She’s been a freelance food and nutrition writer, full time faculty at the Culinary Institute of America and authored several cookbooks, including contributor to The Cannabis Kitchen Cookbook. Donna consults with the cannabis industry, offers cannabis retreats for professionals and is currently focused on helping health practitioners, in the US and Europe, build their cannabis coaching businesses.

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

David interviews Abbey Griffith, the owner of Clarity Fitness a body positive fitness center in Decatur, Georgia. During this episode David and Abbey talk about what body positivity means, how Clarity Fitness came to be, and they have an open and honest conversation about their personal struggles with weight centric thinking. In this episode it is important to listen to the end (hint, hint).

As Abbey shares her story, she discusses some of her eating disorder treatment, her initial drivers to become a NASM certified trainer, how she found The Body Positive organization, the additional training her team at Clarity Fitness does, and talks about the importance of lived experiences and shared humanity. She and David discuss some of the shared struggles of being an entrepreneur during a pandemic and much more. 

This is a really great episode! Also, Clarity Fitness continues to have discounted memberships and free trials of their classes and gym. At the end Abbey shares with us a special One Small Bite discount code to use ON TOP of the current deals they have going on for both virtual and in person activities. Check out the One Small Bite home page for the code and links.

Abbey Griffith is a 24 year old female Body Positive Fitness Center owner out of Decatur, Georgia. She is an NASM Certified Personal Trainer, Nutrition Coach, and Eating Disorder Recoveree who has devoted her life to helping people of all ages, shapes, and sizes find a wellness routine they truly enjoy. Abbey sees the dangers that come from obsession in fitness and nourishment, and believes that it’s time for us to see our bodies in a positive and empowered way - regardless of the number on the scale.

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

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 episode... 

• What is Food Noise and who’s perpetuating it
• How WW is gaslighting you
• How this gaslighting is blaming you 
• How Food Noise is propaganda to sell their services
• What Food Noise really is and what we can do to help

In episode 85m David interviews guest Aaron Flores, a Body Trust® Certified dietitian based in California, about how body trust can help you break free from diet culture. During their conversation, David and Aaron cover so many topics from the similarities in their journeys, to the lack of diversity in the non-diet approach; and much, much more.

Aaron shares with us a little about what it was like for him growing up in Los Angeles. He tells us about his experience with paradigm straddling rom when he first started to learn about intuitive eating and HAES® while working in the weight loss sector of the VA. David and Aaron highlight the unlearning each had to do and agree that their current approach makes their careers much more meaningful and fulfilling. As the conversation continues Aaron talks about the importance of tapping into or reconnecting with the body, there is wisdom in our coping!

Aaron Flores is a registered dietitian nutritionist based out of Los Angeles, California. With over 10 years of experience, Aaron has worked with eating disorders in a variety of settings. A large part of his career was spent working at the VA Greater Los Angeles Healthcare System where he helped develop and launch one of the first Binge Eating Disorder programs to help Veterans struggling with this disorder. Since leaving the VA, Aaron has continued to work in the eating disorder community helping run groups and providing individual counseling to adolescents and adults. He currently works part-time at Center for Discovery as Senior Coordinator for Weight-Inclusive Care and part-time in his private practice in Calabasas, CA. He is a Certified Body Trust® provider, and his main areas of focus are Intuitive Eating and Health at Every Size®. In his work, Aaron helps individuals learn how to make peace with food and develop body-positive behaviors. His work has been featured during Weight Stigma Awareness Week, in blogs for the National Eating Disorder Information Centre and National Eating Disorder Association. Aaron is a frequent speaker and has presented at the 2016 and 2017 Binge Eating Disorder Awareness Annual Conference, the 2018 and 2019 International Conference on Eating Disorders and the 2018 Association for Size Diversity and Health Conference. Along with his work with eating disorders, he also is a co-host of the podcast, Dietitians Unplugged. 

Aaron Flores’s private practice is in Calabasas, CA. He also works at Center for Discovery as Senior Coordinator for Weight-Inclusive Care He uses Intuitive Eating and Health at Every Size® in his work to help individuals learn how to make peace with food and their bodies. He is a Certified Body Trust® provider and he also the co-host of the popular podcast, Dietitians Unplugged.

For more show notes, guest links, and episode resources please check out the One Small Bite home page. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

This Friday Food Cast is a special episode where David reflects on a year of living through the COVID-19  pandemic. He talks about the experiences two of his siblings had while fighting off COVID, the impacts it has had on his business, and what we can continue to do keep ourselves and others safe. 

 It's been just over a year since COVID shut down normal business as we knew it in 2019. David shares with us the similar stories of two if his siblings, one brother and one sister, who both had severe symptoms while they fended off COVID. Even months later they both still experience residual side effects. 

 After sharing his family members stories, David opens up about how the pandemic has changed his business, which has had to adjust to virtual client consults. Not only did David have to close the physical doors of TD Wellness, he also ended the office space lease, since we don't know when in person consults will pick back up again, and insurance is still covering telehealth, so why not keep ourselves and our clients safe.

 David ends with reminding us of a few ways to minimize our risk of exposure. Specifically reminding us to avoid the politics around COVID, to wear a mask, and get the vaccine when possible. This is about lives this is not about politics. We need to do what's right. We lost brothers, sisters, mothers, fathers, husbands, wives, cousins, friends, and coworkers.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This week David interviews Kent Thomas, a social worker that focuses on body liberation coaching in Tacoma, WA. In this podcast David and Kent discuss difficult questions and thought provoking ideas around food, eating disorders, and body liberation. David asks Kent what body liberation is; They discuss queerness and Christianity, body shaming in the gay community, toxic masculinity, control, healthism, and homophobia and fatphobia in the church.

There is so much great content in this podcast! As David and Kent continue the conversation they talk about health fears and obsessions with health markers, as well as men and eating disorders. We hear Kent's personal journey with an eating disorder and how his self exploration has led him to re-centering himself and guided his career. 

Kent shares his One Small Bite to body liberation, he even gives us a bonus bite, lol. 1) Ponder where their ideas, beliefs, or rules about their body (and food) come from and who that serves. 2) focus on desire and what you want. Both of these tips promote what David has continued to say regularly throughout his 83 podcast episodes, stay curious!

A Little About Kent
 Kent Thomas, MSW is a social worker who focuses on body liberation coaching and is passionate about helping others find freedom and a greater sense of home in their bodies. He received his BA in Psychology from Western Washington University and Master of Social Work degree from the University of Washington, Tacoma. As a gay man, Kent is especially passionate about helping queer men heal and create a fat positive and inclusive gay community. In addition to Body Liberation Coaching, Kent is a community organizer who advocates for queer inclusion in religious spaces and helps individuals tell their stories and heal from religious trauma.

To get guest and additional links check out the One Small Bite website.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This episode is another great interview with Patrick Bryant, licensed clinical social worker  and a continued guest on the One Small Bite podcast. Patrick and David discuss the question; Is dieting causing more trauma?

This question stems from David's work with his clients, specifically one client whose father called her fat in her preteen years and how a statement from so long ago impacted her for years.  This clients story isn't unfamiliar in the work we do, but it got David questioning if this could be considered a type of trauma. Patrick share with us the definition of trauma, the flight/fight/freeze/submit reposes (which are all normal reposes to overwhelming events in life), and what the submit response can look like. They also dive into how the submit response could be applied to diets and discuss the vagus nerve. If you've listened to episode 50  you'll be familiar with their quick chat about the Four Ps. 

As many of you know Patrick Bryant, LCSW, and his wife, Megan Bryant LPC, ATR, own The Peaceful Place LLC, which is a person-centered, mindfulness-based psychotherapy practice with several clinicians. Their practice is focused on understanding and respecting people where they are in their lives. They focus on your journey in growth and development, helping you move through the uncomfortable spaces, rather than avoiding them. It’s about finding that self-compassion and self-awareness that is key!

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

On this Friday Food Cast we continue to inspect the referenced research from a different weight loss article, with a weight inclusive lens. Episode 81 dives into one of the referenced research papers from an article about different intermitted fasting techniques and weight loss. The article and research was reviewed by an intern at TD Wellness, Ivy Tran. 

On the surface the research paper appears to be decent and probably a good reference source for the article, but as David presents Ivy’s review we can see various inconsistencies. Bigger yet, Ivy identifies why this research paper might not be representative of the general population, as the article suggests about intermitted fasting. More or less, this is a great podcast if you want to gain a little insight into how we (anti-diet, weight inclusive) dietitians critically look at research. Specifically, research used to promote individuals to disconnect with natural hunger cues and in add more restrictions to food. 

 Have you heard about the One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

Hey, you can now reach me at One Small Bite podcast and drop me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com. I'd love to hear from you! Summery

Episode 80 brings you chef Chris Spear, owner of Perfect Little Bites and fonder of Chefs Without Restaurants. David interviews Chris about his experiences, what got him into cooking, how he started his own personal chef business where he cooks for groups as small as two, and more. 

Did you know what for one meal it can take a personal chef four days to do all the prep work!? Crazy how much time and thought can go into cultivating a delicious multicourse menu and plan to bring all of your own equipment. 

During Chris and David’s conversation they touch on a shared love for comradery, podcast making, food, and the joys and struggles of being entrepreneurs. Similar to how David came up with One Small Bite Chris shares with us the story of how Perfect Little Bites because the name of his private/personal chef business. At one point Chris talks a little bit about the kitchen culture and imposter syndrome in his industry. 

A Little about Chef Chris Spear:
Chris Spear is an in-home personal chef and culinary instructor, based in Frederick, Maryland, he provides his services within a 60-mile radius. he strives to provide you with a memorable, restaurant-quality food experience in the comfort of your own home. All dinners and events are personalized for each customer. 

His culinary degree from Johnson & Wales and he worked as an executive chef with Sodexo, an international food services company with sites all over the world.  while working at this level he realized he wasn't spending much time in the kitchen and that was something he missed. Within a few years, Spear left his job at Sodexo to focus on Perfect Little Bites full-time. But once he became an independent business owner, he realized he missed the camaraderie of the kitchen. To combat the loneliness, Chris launched a Facebook group that he named Chefs Without Restaurants, whose purpose is to unite a scattered community of culinary professionals working outside the traditional kitchen setting. which includes personal chefs, food truck operators, caterers, chefs in contract food service, and anyone who wants to get together and have a have a good time. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode, David interviews Laura Lagano – author, writer, dietitian, and cannabis educator. Laura and David talk in depth about cannabis and the endocannabinoid system(don’t worry, this system is explained in the interview). They also discuss the difference between THC and cannabis and the effects cannabis has on our body relating to medication and foods. Laura also shares with us the important role her daughter has had in her journey through nutrition and cannabis. 

Laura details the history of “cannaphobia”, the fear of cannabis, and how this fear proliferated our culture after previously being an unrestricted substance. Laura continues to educate us on the main uses of cannabis, the politics around cannabis, and reviews some important vocabulary to understand. David and her even discuss some of the myths and misconceptions of cannabis as a whole and the marginalization of marijuana and people of color. Needless to say, this episode does a deep dive into understanding a topic and industry that is rapidly changing, all things cannabis. 

Check out the website for links and to get the discount code.

 About Laura Lagano:

Registered Dietitian Nutritionist Laura Lagano is the author of The CBD Oil Miracle (St. Martin’s Press, 2019) and co-founder and education director of the Holistic Cannabis Academy. Laura’s journey to cannabis was led by her dissatisfaction with what conventional healthcare had to offer her daughter, Isabella Speranza, whose name literally means beautiful hope. As one of a handful of RDNs who has completed the prestigious Institute of Functional Medicine program, Laura integrates her expertise in nutrition, functional medicine, and the endocannabinoid system in her private practice Laura Lagano Wellness. She speaks frequently at conferences about the ancient plant, consults with cannabis-related companies, and serves on the advisory boards of medical marijuana dispensaries. One of the first dietitians to work in the media, Laura writes for The Fresh Toast, Kitchen Toke, and Holistic Primary Care magazines and has written for or been quoted in the New York Times, Forbes, HuffPost, Stitcher, MerryJane, The Daily Beast, and numerous other media outlets. She was awarded an Ozy Rising Star award for her pioneering work in shining a light on the endocannabinoid system and the healing benefits of the cannabis plant. Laura’s core value system is about nurturing relationships though collaboration to eliminate “cannaphobia” globally.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

On this episode of OSB David interviews Alissa Rumsey, author, dietitian, and intuitive eating counselor, about her new book Unapologetic Eating and more. Alissa shares how her relationship with food has transformed over the year and all things related to her new books. Her and David have a great conversation about Alissa’s four key elements to unapologetic eating.

 In the interview, Alissa speaks on her relationship with food and how that led her to pursuing becoming a dietitian. After moving to New York City for work after college, Alissa contributes her group of friends in helping her gain a more positive relationship with food. Eventually, she stumbled on to intuitive eating and fell into the “oh I can use this to help people lose weight” that many new to intuitive eating RDs think at first. After taking Evelyn Tribole’s training, Alissa felt like she couldn’t unlearn what she was just taught and has been working to break down weight centered care since. 

 Alissa says her book is meant to be a helpful tool for people to find their food freedom. While David and Alissa talk, she mentions that finding food freedom seems to help many of her pervious clients start questioning other aspects of life, leading them to become more intuitive in other areas of life. Alissa’s book was written with the intent to be both educational and relatable with reflection questions and prompts throughout. The book is set up into four elements: fixing, allowing, feeling, and growing. These are the stages Alissa talks about clients experiencing during their Intuitive Eating journey. 

 Alissa Rumsey, MS, RD, CDN, CSCS is a registered dietitian, nutrition therapist, certified intuitive eating counselor, and the author of Unapologetic Eating: Make Peace With Food and Transform Your Life. Alissa is passionate about advocating for women to reclaim the space to eat and live unapologetically. She is the founder of Alissa Rumsey Nutrition and Wellness, a weight-inclusive nutrition practice that offers virtual counseling and online programs to help people liberate themselves from dieting, cultivate a peaceful relationship to food and their bodies, and live a more authentic, connected life. Her expertise has been featured in hundreds of media outlets and she speaks regularly at events, online trainings, and conferences around the country. She calls New York City home and spends her free time exploring the city’s food scene and searching for patches of green space to sunbathe in.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This week David talks with Desmond Spann, a poet, creator, emcee, and educator based in the Portland area, about his Friday Reflections podcast and more. Desmond talks about his journey and the importance of words and writing as a means for expressing and experiencing emotions. One thing Desmond shares with us that really sticks out in this interview, is his view that you can train your emotions, not control your emotions. Encouraging us to be aware of how we feel in the moment and choosing to retell ourselves a more positive narrative, all with the intentions of moving away from the fear based culture we currently live it.

This is an interesting episode, filled with insight into what Desmond has done and is doing with his work. As always there’s close connection between food (or the emotions around food) and what David’s guests are doing. Desmond shares his One Small Bite- write everyday even if it is just one word and build on it to help facilitate more self-reflections. He suggests starting with a word to summarize the day, whatever feels right to you. Writing every day is something both Desmond and David do and they mention the positive impacts it has had in their lives, even being a reason each of them had the material to put together a book.

 A little about Desmond Spann:
In the face of rapid change, people are unsure of the world and doubt who we are. We realized we sheltered ourselves in the commutes to and from work. We stayed busy to hide our pain pretending everything was all good. Now that normal is gone, we are left with ourselves. We are left with our pain and we are strangers to ourselves.

As a Hip Hop poet, Desmond Spann creates poetry, music, and shares stories and insights to liberate our truth from fear. This truth may convince us of our inherit self-worth. This truth may show people how to create a society that systemically works for everyone. It's a truth that seeks to bring clarity and awakened our deepest sense of who we are. Because when we liberate ourselves from fear, we discover who we are. We act. We impact this world for the better.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This Friday Food Cast is all about how weight loss articles send the wrong message. We dive into a specific article about how to lose weight with PCOS. This article was reviewed by an intern at TD Wellness, Destiny Gresham. She looked into some of the science research for a few of the points and did a deep dive into how the article’s author came to the conclusions that were made. As David shares her article review he keeps the questions coming looking at the article with a curios eye.

At first glance the helpful tips make sense and are good general suggestions for managing PCOS. The article suggests things like getting plenty of fiber, practice mindful eating, get enough sleep, manage your stress, and exercise to name a few. BUT when you start to read the article it becomes obvious that each point is honed in on losing weight for health, as if losing the weight will directly affect the symptoms of PCOS. Then we discuss the specific research Destiny reviewed and the findings do not speak to the same level or certainty as the article does about weight loss and PCOS. In fact, Destiny’s findings reveal several holes in the articles referenced science.

PCOS is short for Polycystic Ovarian Syndrome, a hormonal disorder causing enlarged ovaries with small cysts on the outer edges. Symptoms of this disorder include weight gain, menstrual irregularity, excess hair growth, and acne.

I can't wait for you to take a listen and let me know what you think. I hope you enjoy.

Have you heard about the One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

Hey, you can now reach me at One Small Bite podcast and drop me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com. I'd love to hear from you! Summery

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

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 discuss ...

• What CGM devices are and what they do
• Who and what they are specifically intended for
• The story of how two clients fell for the traps
• Explain what the research says about the benefits and costs
• Who should really use them
• How the body better than a machine
• One small approach to build interoceptive awareness

Episode 111 - 7 Diet Trap Warning Signs - Apple Podcast, Spotify

This episode is a first for the One Small Bite podcast! A client at TD Wellness is here to talk about her experience working with David and share with us her path through intuitive eating. Dr. Wanda Williams tells us a little about herself, her relationship with food growing up, her experience with chronic dieting, and what brought her to TD Wellness and ultimately to intuitive eating. Wanda speaks about what she has learned from intuitive eating and how it helped her discover things about herself. She even shares a time when she turned away from intuitive eating and tried combining intermitted fasting and the keto diet. This interview is very insightful and honest. Wanda was so kind to share with us her personal experience with intuitive eating and TD Wellness.

 Wanda has been an educator for 19 years. After many years of  teaching students, Wanda transitioned to being a consult and instructional coach for teachers, helping them to grow as professionals. Wanda lives a busy life as well as travels to multiple schools for work. 

 When Wanda first found TD Wellness, she was looking for a professional to provide her with a meal plan to help address some health concerns after being informed she had signs of prediabetes. Wanda talks about several of her and David’s conversations concerning her relationship with food growing up where she talks about being “picky”, always on the go, and remembers her mother dieting off and on. It wasn’t until college that Wanda started trying different diets. Diets were always hard to stick to because as soon as she was told to not eat something, she would crave it (this is something known as the depravation-desire phenomenon). 

After David introduced Wanda to Intuitive Eating, she read the book and felt like it just clicked. It was a total attitude change for her “like a weight lifted off of my shoulders”. It gave her permission to change her attitude and thoughts on food and what she was eating. It allowed her to pay attention to her body’s signs of hunger and fullness; a chance to trust her body again. Even after partially healing her relationship with food, she was pulled back in by diet culture (it happens to the best of us). Wanda shares with us that this was an immensely stressful time in her life and later realized the return to a diet was because she wanted to control something in her life while so many things around her felt out of her control. After a slow return, Wanda is mentally focused on sticking to intuitive eating, she feels better, and says she tries to not be her own food police. Although she has a high stress job, she feels she can better manage the stress and mentioned that at her last physical, her doctor said her risk of prediabetes was not present. Eating is fundamentally about loving yourself. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This week David brings on Angie Dye, a sports dietitian certified in intuitive eating counseling, to discuss her One Small Bite to an Anti-Diet Approach to New Year’s Resolutions. In the last episode of this series David and Angie chat about using intuitive eating with athletes and in digestive health, Angie’s love for triathlons and Iron Man competitions, and how Carpe Diem became the name of her business. 

As the conversation continues Angie talks about her work with IBS, IBD, celiac disease, fatty liver, and guiding clients through FODMAP diets to determine which foods trigger their symptoms. Her and David also talk about how helpful it has been to use their training as intuitive eating counselors in their lives as parents. They also reflect on Episode 54 about intuitive eating for athletes with Kia Bourne.

About Angie Dye, MS, RDN, CSSD, LDN

Angie Dye is a Registered Dietitian Nutritionist (RDN) and a Certified Specialist in Sports Dietetics (CSSD). She is also a Certified Intuitive Eating Counselor.

Angie works one-on-one with clients at her nutrition practice, Carpe Diem Nutrition, in Hershey, PA. Areas of expertise include Sports Nutrition, Digestive Health, and Intuitive Eating. She enjoys helping athletes optimize their performance with nutrition, and has seen the benefits in every level of athlete from youth, up to the ultra endurance level. 

Angie believes in the power of food as medicine and loves working with clients on ways to use this important tool to improve their overall health. For her clients with digestive disorders such as Inflammatory Bowel Disease, Irritable Bowel Disease and Celiac Disease, this means finding foods and patterns of eating that assist with symptom management while ensuring nutritional adequacy of the diet prescription. For her clients exploring Intuitive Eating, this can mean working on letting go of old dieting rules and learning to trust the body’s own hunger and fullness cues.

Angie loves being a wife and mother of 3 delightful teenagers. She has a passion for cooking and loves sharing simple, healthful and delicious recipes with her family, friends and clients. She has always loved sports, and completed her first triathlon in 1999. She continues to compete in endurance sports and is currently training for Triathlon Age Group Nationals and Ironman Florida. Angie and her family are passionate about dog rescue and have fostered 9 dogs in the past 3 years, one of whom wiggled her way into the family.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

David interviews Lisa Carrigg, a registered dietitian and certified intuitive eating counselor, for the fifth episode of the Anti-Diet Approach to New Year’s Resolutions series. Lisa is also a businesswomen based in Australia, her business is Wonder and Nourish. In this episode, Lisa shares her journey to becoming a dietitian, what it was like growing up with a biology teacher and engineer as parents, and her experience working in Peru. 

During David and Lisa’s conversations, they discuss how her curiosity at a young age encouraged her exploration of the world and eventually guided her in building her successful business. They talk about how a value-based approach to fueling yourself can liberate us from a society stooped in diet culture, how it is okay to not know where the path leads, and how eating the foods you enjoy is a part of self-care. This podcast continues to explore how many of these practices can tie into TD Wellness’ Four C’s approach to fueling your mind and nourishing your soul! (See what I did there?).

 About Lisa Carrigg MS, RD, APD
Lisa is an internationally credentialed dietitian from Seattle, Washington with a passion for Intuitive Eating, mindfulness and compassionate holistic care. In addition to completing a Masters degree in nutrition, being a Registered Dietitian in the U.S. and Accredited Practicing Dietitian in Australia she has also completed training as a Certified Intuitive Eating Counselor and in body image. Her practice, Wander and Nourish, is focused on supporting individuals in finding a more peaceful relationship with food, body and movement as they get to know themselves and their bodies better. Lisa believes that every-BODY and everybody deserves compassionate care and spaces that support them in feeling heard, seen and enough exactly as they are.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This week David interviews Tiffany Thoen, a registered nurse and certified intuitive eating counselor, in the fourth episode of the Anti-Diet Approach to New Year’s Resolutions series. Tiffany shares her journey to finding Intuitive Eating, her and David discuss what body attunement is, and more. 

At the beginning of this podcast David starts with a question from Tiffany that she will use in her practice –  “what has caused you to feel like you needed to go on a diet in the past or even present?”. This question sets the stage for what the podcast is all about! As they discuss Tiffany’s work they touch on three of the four C’s – curiosity, commitment, and consistency – of the One Small Bite approach. There are many more interesting topics covered in the podcast, including the One Small Bite Tiffany takes with the work she does! 

About Coach Tiffany- As an RN, Intuitive Eating Coach, and person in long term recovery, Tiffany has helped hundreds of women to achieve their goals. She works with high achievers who can do anything they set their mind to but still struggle with food. Having experienced food obsession herself, she committed finding a kinder solution that didn't involve depriving herself. She was able to heal her relationship with food, it was so powerful that she has dedicated herself to supporting high- achievers like her to do the same. Her clients are able to find peace with food and get back to doing what they really want to do in the world!

Looking for links from this podcast? Click here, Episode 72.  

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This week David interviews Vincci Tsui, a former bariatric dietitian turned certified intuitive eating counselor, in the third Anti-Diet Approach to New Year’s Resolutions series episode. During this interview they discuss their similarities as dietitians and Vincci shares with us her one small (anti-diet) bite about New Year’s resolutions. Listen to learn more and hear how reframing judgment into curiosity can help you harness your strengths and live more intuitively.

**Please know that there is a fair amount of talk around bariatric surgery, we recognize this can be a trigger for some, but it was informative and we felt should be shared.**

 Vincci Tsui (she/her) is a former bariatric dietitian turned certified intuitive eating counselor and body liberation advocate. She is the author of The Mindful Eating Workbook: Simple Practices for Nurturing a Positive Relationship with Food, and is the Community and Content Associate for Food Psych Programs Inc.

Vincci is passionate about helping people find freedom in their relationship with food and with their body, so that they can confidently step away from diet culture and live life on their own terms. Ultimately, Vincci is on a mission to make dignity, respect, happiness, and health accessible to all bodies.

Vincci takes a collaborative and compassionate approach to nutrition counselling and coaching that is rooted in Health at Every Size, intuitive eating, and mindful eating philosophy. She believes in helping clients learn to listen to their inner wisdom when it comes to making decisions around food, eating, and overall well-being.

Born in Hong Kong and raised in Calgary, Vincci received her Bachelor of Science in Nutritional Sciences from McGill University, and completed the school’s integrated dietetic internship program. She is a proud and active member of the College of Dietitians of Alberta and Dietitians of Canada.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

TODAY is (as titled) the 1 year anniversary of the One Small Bite Podcast! Thank you all so much, this is a huge milestone! To celebrate the milestone David talks about the year in review, what's coming up in the OSB world as well as his practice, TD Wellness, and interviews  TD Wellness team (we are expanding!).

Have you been wondering about what goes into a podcast or curious to hear from the TD Wellness team? If so please listen, this podcast was uploaded with almost no edits and it's a light conversation between David, Kia, and Raegan the three dietitians at TD Wellness.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

Happy 2021 everyone! I hope you enjoyed the first episode of this series last week! For the second Anti-Diet Approach to New Year’s Resolutions series episode David interviews Maria Scrimenti, Intuitive Eating counselor and owner of Maria Scrimenti LLC. They discuss three ways to build a different approach to New Year’s Resolutions. 

 During this interview Maria and David talk about interoceptive awareness, Maria shares her path in nutrition, how binge eating is a natural response to starvation, and how dietitians can get caught in some of the same mind traps as their clients. Crazy to think that dietitians are humans too, right? Towards the end of this podcast Maria says something that hits close to home – “Goals are not pass/fail, but an experiment”. That’s really something to think on and she takes that into her three ways to build a different approach to New Year’s Resolutions

Maria is a Certified Intuitive Eating Counselor who helps people make peace with food. She specializes in "emotional eating", body dissatisfaction, and disordered eating such as chronic dieting and binge eating. She has a Bachelor’s Degree in Exercise Science from Belmont University and a Health & Wellness Coach Certification from the American College of Sports Medicine- affiliated Wellcoaches. Maria has almost a decade of experience in the fitness industry with 7 specialty exercise certifications. She has also completed nearly 20 graduate- level courses in counseling and is a fitness instructor at Vanderbilt University in Nashville, TN. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This is the last episode of 2020 and the first episode of a new podcast mini-series. Over the next several weeks I will have 6 podcasts dedicated to interviewing other Intuitive Eating professionals about New Year’s resolutions. First, is my guest Erica Mouch, owner of Erica Mouch Nutrition. Her and I discuss ways to work your way through that New Year’s resolution mind trap.  

During this interview Erica shares her journey thus far, we discuss the importance of eating in line with one’s values, and she gives us some tips to avoid New Year resolution. One of my favorite parts of this interview is when Erica talks about how Intuitive eating is a self-affirming framework and how it takes a value based approach to health. Find out what “BMI” should stand for, what psychological oxygen is, and how vinyl records and cooking go hand in hand.   

Erica Mouch, RDN, CD is a Registered Dietitian Nutritionist with a Bachelor of Science from Eastern Michigan University and a Bachelor of the Arts in Psychology from Elon University. In the nutrition arena for over a decade, Erica advocates and practices from a Health At Every Size® lens in order to support people from all shapes and sizes in healing their relationship with food and their bodies. Erica is also a Certified Intuitive Eating Counselor.

When I'm not working with clients or in the kitchen, you'll find me on a mountain, on a walk or listening to vinyl records. In my spare time, I write a food and vinyl record pairing blog. Music is as central to my life as food and pairing these two together gives me great joy.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

This episode is a must listen! This week on One Small Bite I interview Tai Chi Master Gu and apprentice George Thompson from Tai Chi, Qi Gong & Taoist Academy in Central China’s Wudang Mountains. We recorded this podcast via technology, in different countries on different continents which to me is SO cool!  During our interview Master Gu gives us insight into his story, his lineage, and the philosophies of his teachings; George tells us how he found Master Gu and what lessons he has gained from his learnings; and much more.

Master Gu Shining is the director of Wudang Taoist Culture Centre (WTCC) and headmaster of the Wudang Taoist Wellness Academy (WTWA). Among the martial artists in the Wudangshan area, he is one of the few who was born here, and perhaps the only one who can teach in fluent English. While most institutions focus primarily on movement teaching, Master Gu has been directing his academy to follow the Taoist Way: not only movement but also internal alchemy and cultural exploration.

Gu Shining's Chinese name is Gu Shiyi. Shining is his Taoist name, as he belongs to the 15th generation of Wudang Sanfeng Pai or sect, His shīfu (fatherly feacher) is Grandmaster Zhong Qingwei (Taoist name) or Zhong Yunlong.

Master Gu aims to spread the wisdom and wellness practices of Taoism, and to help all who wish to learn and explore deeper into the Taoist culture. He teaches primarily at the WTWA in the Wudang Mountains, but also teaches abroad when invited.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 
Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

One of the main concerns I hear around this time of year is the stress around holiday food. Stress levels are already high for many of us this year, and holiday tasks/events can heighten this, especially during a pandemic. Stress around holiday foods can be connected to fears of overeating or shame. Triggers like listening to a friend or family member talk about diets, weight, or their weight centric New Year resolution may come up.

SO, in this Friday Food Cast episode I provide 6 Secrets to Intuitively Steering Through Holiday Food. These are all One Small Bite we can take to steer through holiday foods in an intuitive way and helps us genuinely enjoy what matters to us. Let lose; take a break; and enjoy time with family and friends.

I can't wait for you to take a listen and let me know what you think. I hope you enjoy.

Have you heard about the One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

Hey, you can now reach me at One Small Bite podcast and drop me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com. I'd love to hear from you! Summery

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. 

In this episode I'll explore the parallels of Grind Culture to that of Diet Culture and more, like... 

• How 80 hour work weeks won't change the world
• How the Grind exploits people's vulnerabilities and fears
• Understand the Trauma Response
• Explore the wisdom in coping
• How to do less and still reach your dreams
• One Small Bite approach 

This episode is a first for me, I interview a husband and wife and it was so much fun! Julie DeLucca Collins, owner of Go Confidently Coaching and her husband Dan are my guests this week, and I discuss what it means to go confidently and so much more! Julie talks about her journey and starting her business. We take a bite out of how the quote “Go Confidently in the direction of your dreams” by Henry Thoreau, has impacted her life and career. Both Julie and Dan share their relationships with food (warning there is diet and weight talk around minute 29-35). We talk about interceptive awareness, reframing mindsets, mindfulness, and how spending time in the past can affect the now. 

 Julie DeLucca-Collins is the Founder and CEO of Go Confidently Coaching and the host of the popular Casa DeConfidence Podcast. Julie is a dreamer, a traveler, a visionary, an adventurer, a risk-taker, a loving wife, daughter, best auntie ever, and doggy momma. Julie has been a lover of books, activist, philanthropist, and, most of all, a supporter of women and their dreams. She has been a successful executive for 20 plus years. Julie started working with a life coach ten years ago and loved how it propelled her further into living a life she loves and had imagined. Her goal is to help others reimagine their life. She has extensive experience in leadership skills, Life Coaching, and a vast history of assisting people in finding success. Her individualized positivism approach helps identify and attain your goals. Julie holds coaching certifications as a Holistic Coach, Cognitive Behavioral Techniques Coach, and Mindfulness coach and meditation teacher certification. She is also certified as a Social Emotional Learning Facilitator and has completed her 200-hour Yoga Teacher Certification.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 
 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

So, the conversation continues! In part 2, I finish my amazing conversation with guest Tiana Dodson.  As a reminder: Yes, you can be happy and healthy in a fat body––period. Tiana continues to share her story with us and touches on how difficult it is to find, and is to have an identity true to who you are when trying to fit into a society that doesn’t look like you. As our conversation about fat liberation, Health at Every Size, Intuitive Eating, weight inclusivity, and how society shames people for being fat (as if it is a disease) continues. Tiana shares with us some of her self identity struggles and successes, taking us along her journey to figuring out that you can be fat, healthy, and happy.

Note, I did not edit out the cursing.

These two episodes with Tiana Dodson are the introduction to a series of anti-diet, compassion focused nutrition, Intuitive Eating, and Health At Every Size conversations that I will have with several dietitians and guests in the next episodes. Stay tuned for some extremely thought-provoking conversations and radical acceptance regarding what it means to be healthy. 

A little about Tiana Dodson. Tiana is a fat, Body Liberation Coach and Facilitator who’s out to destroy the belief that you have to be skinny to be happy and healthy, loveable, or worthy. Through her work with the Fat Freedom Foundation program, she guides people feminine-of-center to reconnect with their bodies, destigmatize fatness, and learn about the harms of health being a measure of worth... all while finding how they can live their best fat lives.

Links to find Tiana

• Website: www.tianadodson.com
• Instagram: @IAmTianaDodson
• Facebook: @TianaTheCoach
• Twitter: @IAmTianaDodson

Missed part 1 of this interview from Wednesday? don’t worry go check out Part 1. Please stay tuned and subscribe to the One Small Bite podcast for more every week. 

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

Here’s a radical thought – thinness is NOT next to Godliness! Yup, that’s right, and in this two-part series you’ll hear my next guest talk about her approach to having a healthy and happy life in a fat body. Yes, you can be happy and healthy in a fat body––period. This has been one of the most amazing interviews I’ve done with any guest. Tiana Dodson is a person that is living, and has experience all the weight stigmatization and weight centered beliefs that you have to lose weight to be healthy, yet she wasn’t unhealthy to begin with. We talk about fat liberation, Health at Every Size, Intuitive Eating, weight inclusivity, and how society, and our own personal convictions, shames people for being fat, as if it is a disease.

Also, a small disclaimer, in this episode we talk about topics that can be very controversial and triggering. I did not edit out the cursing and we also talk about abortion, so please be advised.

This interview with Tiana Dodson represents a continuation of the discussions I’ve had with previous guests about Social Determinants of Health and the lack of diversity in healthcare. These two episodes will also help introduce a series of anti-diet, compassion focused nutrition, Intuitive Eating, and Health At Every Size conversations that I will have with several dietitians and guests in the next episodes. Stay tuned for some extremely thought-provoking conversations and radical acceptance regarding what it means to be healthy.

For right now, let me tell you a little about Tiana Dodson. Tiana is a fat, Body Liberation Coach and Facilitator who’s out to destroy the belief that you have to be skinny to be happy and healthy, loveable, or worthy. Through her work with the Fat Freedom Foundation program, she guides people feminine-of-center to reconnect with their bodies, destigmatize fatness, and learn about the harms of health being a measure of worth... all while finding how they can live their best fat lives.

Links to find Tiana
Website: www.tianadodson.com
Instagram: @IAmTianaDodson
Facebook: @TianaTheCoach
Twitter: @IAmTianaDodson

Part 2 of this interview comes out this Friday, Dec 11, 2020. So please make sure to stay tuned, subscribe to the One Small Bite podcast so that the episodes are updated automatically to your device.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode registered dietitian nutritionist Tamara Melton with Diversify Dietetics, speaks to us about how she is increasing the racial and ethnic diversity in the field of nutrition by empowering black nutrition leaders of tomorrow. This is vital as over 81% of registered dietitian nutritionist are white, and only 3% are black, which is a huge disparity to health equity.

Tamara is the co-founder and Executive Director of Diversify Dietetics, a 501(c)3 nonprofit organization with a mission to increase the racial and ethnic diversity in the field of nutrition by empowering nutrition leaders of tomorrow. At Diversify Dietetics Tamara oversees programming that provides resources such as mentors, application preparation, academic course remediation, scholarships and more to BIPOC dietetics students, interns and young professionals. Tamara also leads the development and delivery of trainings for dietetics educators and preceptors. These trainings teach strategies and skills needed to support diverse students in dietetics programs. Tamara’s personal area of dietetics practice focuses on providing culturally-sensitive care for Black women, who are the health matriarchs of their families. Through her online platform, Tamara’s Table, she provides practical and culturally-sensitive, evidenced-based nutrition education programming that celebrates the African diaspora.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about Intuitive Eating, Health at Every Size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

I often get asked: "David, what are the foods that are going to enhance my health?"  To which I reply that a person's health is determined by more than just what they eat. So before we start judging what we eat - and let me tell you, we can be quite critical with our own eating habits - stop thinking that you can outsmart your health by just eating kale, shiitake mushrooms, or green tea. Those foods are great, but it won't miraculously cure your cancer, yet so many people ignore their own bodies and skip meals, live on coffee for breakfast and wine for dinner. Ah yea, that ain't going to work.

Therefore, for this episode I asked my good friend Michelle Gooden, MS, RDN, FAND to talk to us about health equity, and the Social Determinants of Health (or SHOD for short). One of the best definitions of SDOH comes from the US Department of Health and Human Services (HHS), which defines SDOH as "the conditions in the environments where people are born, live, learn, work, play, worship, and age that affect a wide range of health, functioning, and quality-of-life outcomes and risks." They point out that there are five (5) main domains that determine these conditions:

5 Main Domains of SDOH

• Economic Stability
• Education Access and Quality
• Health Care Access and Quality
• Neighborhood and Built Environment
• Social and Community Context

Social and Emotional Justice
Michelle helps explain the injustices that exist in our society, and how marginalized populations are greatly affected by the health disparities that exist today in various aspects of our lives. From the five domains of economic stability, access to education, and quality health care to the neighborhoods and social constructs in our lives. She uses a simple yet practical analogy of Upstream, Midstream, and Downstream effects of these five main pillars to point out the health inequalities in our society.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

One of the most common concerns I hear during Thanksgiving is around the guilt or shame that occurs from all the eating and food. The irony is that part of the reason we love this holiday is because of the food. Yes, it's of course also because it's the one time of year we slow down, give grace, and thanks for all the bounty we are so fortunate to have. To be grateful for the people in our lives. Yet, afterwards there's such guilt or shame about how it ruins our so-called diets, or we fill our thoughts with how it might make us fat. Is that you? Are you spinning your wheels thinking about how to famine before the feast to then famine because of the feast all over again?

Well, in this BONUS Friday Food Hack episode I provide one key way to avoid all that guilt and shame. It's one small thing we can all do during Thanksgiving that helps us truly pay attention to what really matters. To be grateful and present with all we have in this world - especially  here in the US!

I can't wait for you to take a listen and let me know what you think. I hope you enjoy.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

Hey, you can now reach me at One Small Bite podcast and drop me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com. I'd love to hear from you! 

Do you know someone that won't touch a fruit or a vegetable? Maybe it's your kid, or maybe it's a friend or yours. Or, is that picky eater you? Well in this episode of the One Small Bite Podcast do I have the solution for you! Chef Asata Reid from Small Bites Adventure Club (by the way, I just love their name) is going to tell you how you can convert kids into life-long fruit and veggie lovers - and probably you as well. 

Listen in as Chef Reid tells you how Small Bites offers a simple but brilliant kit filled with mystery and freshness. As they describe it in their mission, they help children discover, eat and love fruits and vegetables. Small Bites offers turn-key hands-on kits to schools, clubs and preschools, and now directly to parents, that make nutrition education easy and fun for educators. They now have developed a Farm to Home-kit that will be launching to parents later this month, November 2020!

I just love this organization, and not just because of their name. I love Small Bites because they align so well with everything I believe in, and what this podcast is about - building a positive relationship with food, anti-dieting approaches to nutrition, and enjoying all food. We also talk…

Discovery – how to peak kids curiosity and explore new foods
Minority farmers – how Small Bites uses at least 50% are minority or female owned 
Building autonomy – how to get kids to learn and trust their own decisions to choose 
Kit contents - pictures, fruit and vegetable, facts, fund guides, recipes, and more
Videos – and they also have a YouTube channel with fun videos for everyone to learn

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of a community that’s chopping diet culture, asking thought provoking questions about health at every size, and building positive relationships with food.

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

You gotta listen in to this episode! My good friend and grillmaster Ed Gaile from Ed Gaile BBQ is on the show to talk about everything grilling. Listen as he gives us great advice about what grilling vessels to use - gas grills, ceramic grills, smokers, and more. He gives insights on what it takes to compete as a grillmaster or just grilling for family and fiends. Ed also tells us what are the must have essential tools to use when grilling, and tips on how to make the best rubs and sauces. Spoiler alert - it's easier than you think.

Nothing brings people together like good food. For Ed Gaile, no food does that better than BBQ. Slow smoked meats steeped in tradition and homemade sides that will make your taste buds do a dance. BBQ is the great equalizer, where people of all backgrounds can sit down together and enjoy each other’s company.

Ed Gaile fueled his love for BBQ on the barbecue competition circuit where he won a number of awards in the backyard category. He is a perpetual student of classic and new BBQ techniques. In 2018, Ed started a successful catering business, Ed Gaile BBQ. He bottles and sells his homemade bbq sauces and garlic dill pickles. He enjoys teaching and looks forward to getting back to that soon once the pandemic settles down. Ed also is a Kamado Joe Dealer and sells their red ceramic smokers, accessories, and charcoal.

Have you heard about the new One Small Bite Facebook community? Come and join the great conversation and be a part of people who are chopping diet culture and making peace with food.   

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

How to Life is the title of my next guest's podcast, YouTube channel, and website. In this episode of the One Small Bite podcast Dr. Laura Jaget talks to us today about her show and how her own life experiences have helped her develop a resource that helps young adults learn to survive and thrive with tips, tools, and tactics to master the art of adulting. If you're a parent, teacher, or mentor to a young adult this show will help you get a better perspective on how to help guide them. We talk about her Mominars, which are video tutorials and podcast shows that provide tips and tools from as simple as how to iron clothes properly to organizing your finances and saving for retirement. Life lessons that no one ever teaches or learns. We all have to just figure it out for ourselves. I sure wish I had a resource like this when I was a young adult. Listen in to Dr. Jaget's inspiring story of how she overcame major challenges in her life by keeping a gratitude journal. How it helped her focus more on the positive aspects in her life that then offered her a way to thrive and create a wonderful life herself.

Dr. Laura Jaget is a mother of four young adults, a wife, a chiropractor and successful business owner for over 25 years, and she was also an NCAA Division 1 tennis player back in college. Just amazing! She comes from humble beginnings like many of us, and like many of us has struggle through various life challenges herself. She states that she dabbles in pickle ball, ballroom dancing, marksmanship, and more, but she is being modest because her story is inspiring. More importantly she has a great resource in How to Life not just for adults, but for anyone trying to maneuver through this complicated world of adulthood.

Exciting news! We now have a One Small Bite community where we discuss various nutrition and life topics that helps us thrive. Come and sign up and be a part of this amazing and nurturing community of people and let's chat about topics that help us transform.

Visit my website for more details and show notes. 

In this podcast you will get to hear how Cher Kretz, host of the podcast Parenting 2.0 The Focused Mindset helps parents upgrade their parenting skills through a solution focused coaching approach. You have to listen in to how a solution focused therapy approach helps people focus on solutions and not the problem. It's a one small bite approach to making necessary changes to our children's health, as well as an intuitive approach to building positive relationships with food and our bodies.

Cher Kretz is had dedicated school counseling to helping kids overcome challenges.  But she believes that you are the one who has the greatest impact in the life of your child. Cher wants to help you understand your child  and to feel equipped to parent with confidence.  You are not alone in your journey to raise confident kids and have a happy family. Whether it is through listening to her podcast, getting my learning guides or with solution focused  coaching, she will help you every step of the way.

I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people!

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

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 fulfilling life. 
  

I love the Fall and Halloween, and you know me, I’m gonna tell you how to enjoy the candy without all that guilt and shame. You’ll learn how to enjoy those treats and have a more relaxing holiday, because with intuitive eating we can build a more positive relationship with any food. Yes, any food, and that means candy.  

Maria’s Obsession Over Candy
You have to tune in to Maria’s story about candy and her fear of weight gain, overeating, and binging on sugar. We learn through Maria’s story that a desire to eat anything, including binging on candy, has a whole lot more to do with her emotional state and consequences of a repetitive negative narrative that reinforces an anxiety. Her fear of candy, which fuels further anxiety, and therefore desire.

I this episode I also provide 5 simple tips that can help us enjoy the holiday and candy, and focus more on the events and fun traditions that can help balance the holiday just a little bit. Check out these five simple tips

5 Simple Tips to Enjoy Halloween Candy 

1. Plan for Halloween activities - pumpkin patches, hay rides, decorations, costume making, for the weeks prior to Halloween
2. Have a meal with the family - enjoy a meal before all the trick-o-treating
3. Enjoy your favorite candy - enjoy the candy you want, and don't bother with the rest
4. Pay attention to your body cues –  Episode 13, where Evelyn Tribole, co-author of Intuitive Eating described the importance of interoceptive awareness. Pay attention to your body.  
5. Play the Switch Witch – Think Tooth Fairy but for Halloween. Send the candy to a food bank or charity. 

But hey remember, the most important part of Halloween, or any holiday, are the memories and fun events that you get from being with family and friends. Enjoy your connections and be safe, keep your distance, wear masks, wash your hands, and be mindful. 

I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people!

If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you. 

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

In this episode we’ll go through what Intuitive Eating (IE) is and we’ll unpack how it can be used in conjunction with training to optimize performance. I bring TD Wellness Teammate and Registered Dietitian Nutritionist Kia Bourne on the show. She is going to tell us about how IE can enhance your performance during your training, and after you’ve retired. We’ll meet an athlete who was down, struggling with her body image, and viewing her sport as a chore until she discovered Intuitive Eating. She was able to improve her performance while falling in love with her body and sport again.  

Imagine a world where being healthy is not correlated with being skinny or any kind of body image. Where working out is not just a means to burn calories or to get a slimmer waist and bigger butt. Imagine being taught as a young (and older) athlete that exercising can build strength and confidence; that nutrition can be sustainable, supportive, and fulfilling. Diet culture has taken this away from many of us and is something we struggle with, but good news is we don’t have to. 

Intermittent Fasting, Keto, Weight Watchers, Flexitarian, Vegetarian, Jenny Craig, South Beach, Beach Body, Shakeology, Anti-Inflammatory… the list goes on. 

Diet culture is everywhere we look and spread over every media platform. It’s with the friends and teammates we talk to and even our coaches and trainers. Are you tired of trying to find ways to shift and shape your body in order to look a certain way or to change in hopes of being better in your sport? 

So, how does it work? 

The 3 Pillars to Optimized Performance for Athletes 

1. Training
2. Mindfulness
3. Nutrition

There is a lot of noise when it comes to sports and nutrition. It can be difficult to find the best thing to do or to know the best way to eat. As an athlete, we are disciplined in nature and we want to be the best. Intuitive Eating can play a role in aiding us to listen to our bodies, to eat what we need to support performance and have peace in our minds. 

How to Get Started with Intuitive Eating 

• Check out One Small Bite Podcast Episodes 13, 37, and 38 to hear from special guests and authors of Intuitive Eating- Evelyn Tribole and Elyse Resch. 
• Download The Athlete’s Guide to Intuitive Eating 
• Be on the lookout for a new podcast all about Intuitive Eating and Sports Performance 
• Find a Certified Intuitive Eating counselor near you through IntuitiveEating.org Counselor Directory
• Make an appointment with Certified Intuitive Eating counselors and RDNs at TD Wellness 

I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people! If you want to reach me, please go to One Small Bite podcast website at that link and leave me a 90sec or less audio message. Or, feel free to reach me at info@tdwellness.com I'd love to hear from you.

Remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

For show notes, links, and more info please click here to visit the website

Want to find out how camping is one of the best ways to nourish your soul? OK, well actually my family and I glamped-it, but still, what a way to recharge your internal batteries! 

Glamping It! 

Yea, we glamped it this time. If you’re in the Atlanta area, check out Stay Sublime (https://www.staysublime.com). They rent Airstreams, drop them off at a destination you choose, hook it all up, level it, and you’re ready to go. The Airstream is fully packed with all the amenities – kitchen, pots, pans, dishes, utensils, table that converts to a twin bed, queen size bed, full bath with shower. And they hook it all up for you as well. By the way, this is not an affiliate, they just have a great service that I wanted to share, because I can imagine for some of you the thought of a pitching a tent, sleeping on the floor, and freezing through the night is not your idea of fun and relaxing.

Check them out Stay Sublime (https://www.staysublime.com)

8 Health Benefits from Camping

1. Slow Down
2. Reduce Stress 
3. Reconnect 
4. Appreciating Nature 
5. Digitally Disconnection 
6. Mentally Challenging 
7. Physical Activity 
8. Appreciate Food 

Yes, camping is all about the food. You have plan it, pack it just right, make sure you have enough, and then you gotta cook it. Camping is not for the faint at heart, and in the challenge lies one of the key benefits of camping. 

Big Ask
Go camping (or glamping)! Get outdoors and enjoy life. I’d love to hear how it goes. Leave me a quick voice message here or feel free to email us at info@tdwellness.com.  

I'd love to hear from you. Please, take a moment and leave me a review because reviews help me give you the content you are looking for. And no kidding, they also help get Apple Podcast to reach more people! If you want to reach me, please go to One Small Bite podcast website at that link and feel free to contact me. I'd love to hear from you.

For show notes, links, and more info please click here to visit the website