One Small Bite

Hola y bienvenidos to the One Small Bite show!  Burnout in men is a chronic problem, and the worst part is how it hides beneath the surface of masculine norms. In this episode, I bring on to the show my amazing dietetic intern Laney Jones to uproot the various culprits that lead to burnout in men, how they show up in men's mental and physical health, and of course the One Small Bite that lead...

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

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

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

Hola!  Do you know what your eating rhythm is? Have you ever heard the term? Do you know how important an eating rhythm is for you?   A few nights ago something woke me up in the middle of the night, and at first I thought it may had something to do with what I ate. But, I didn't have a stomach ache, I didn't need to go to the bathroom, and I wasn't feeling sick or upset. So, I bega...

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

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

Hey there! In this episode I’m going to explain the 6 Intuitive Ways that having purpose can improve your odds for longevity. How can that be true, you might ask? Because people that live in the Blue Zones are living proof. Purpose is one of the nine key elements of longevity found in these populations. These centenarians wake up everyday with purpose, and it leads to these six methods of living f...

Hey there! In this episode I’ll show you how losing weight can actually damage your energy levels, and contrary to popular beliefs, lead to more long-term health problems. But don’t worry, I’ll give you some simple alternatives that you can do right now to keep you feeling fit and energized without getting on the weight-loss/weight-gain hamster wheel. OK let’s get started.  I'll discuss... Wa...

Hey busy parents! Did you know what the key to longevity is? Yes, it’s probably what you are thinking - eating healthy, exercising, managing stress, and sleeping well. However, in this episode you’ll learn about Alimentar - What it means. Why it’s necessary for longevity. And, more importantly, how you can apply it in your life to live longer, have more energy, and enjoy life. 5 Key Ingredients fo...

Member Survey - Click the link here , fill out the survey, and at the end of Oct 2022 four randomly selected winners will be emailed their $25 Whole Foods electronic gift card, just for completing the survey. Hurry up, this giveaway ends Oct 2022! Resources:  EVOLVE Community – We We bring together - people who want to EVOLVE their relationship with food and body - To - practice new habits, learn,...

Anti-fat bias, weight-stigma, and fat-shaming happens both so implicitly and explicitly, that many just take it as the norm. There is idea that fat is bad, and that being fat is the same as being unhealthy, which only leads to feeling more unworthy, isolated, and hurt. In today's episode I talk with Health Coach Joe Loye on his journey through fat-shaming and transformation to Healthy At Ever...

We may not be aware of the plethora of the toxic diet talk and implicit negative body and food messaging that comes at us from so many directions – TV, social media, movies, magazines, news outlets, parents, teachers, family, and friends. The pressures to be transform our bodies into something they are not, is incredibly prolific. Today, I am going to discuss the one single most important method t...

Curiosity is one of those human characteristics that seems to work in the background. It often directs us down one path or another in life. Interestingly, curiosity is a human trait that can actually provide us with a longer life, a higher quality of life. Curiosity is helpful for survival, slowing us down to manage stress, connect with the people we love and with ourselves, and to help us feel en...

Dinner is easily the most common time we congregate with people we know or love. It is the meal that helps us slow down and reflect on the day, and it is also when we relax and unwind from a busy day of work. In this episode we are going to explain how dinner helps us extend out lives, provide opportunity to enhance our health through the emotional and physical needs every human requires.   Here a...

Lunch has to be the most overlooked and forgotten meal of the day. It's almost always shadowed by Breakfast, and Dinner is definitely the time we get to spend with family and friends. But did you know that Lunch provides such an important fueling mechanism to your body? In this episode, I talk about a client with diabetes and how she was able to improve her blood sugar levels just by paying a...

We hear it all the time "Breakfast is the most important meal of the day." Really? Why is that the case, and more importantly, is it really the most important meal of the day? For many people that don't eat breakfast, does that mean they need to stop and have it? In this episode, we will unpackaged whether breakfast really is the most important meal of the day. We'll explore th...

The pressure and stigmatization from diet culture that many people endure can be very isolating. It can often cause some people to feel like they’re stuck on an island all alone. The research is compelling: Social isolation and loneliness is linked to various chronic illness and various physical and mental conditions such as high blood pressure, heart disease, a weakened immune system, anxiety, de...

The pressure and stigmatization from diet culture that many people endure can be very isolating. It can often cause some people to feel like they’re stuck on an island all alone. The research is compelling : Social isolation and loneliness is linked to various chronic illness and various physical and mental conditions such as high blood pressure, heart disease, a weakened immune system, anxiety, d...

It’s just another Tuesday afternoon in front of the computer and your back is acting up again. The pain comes and goes, but when it does it makes it so hard to concentrate. It’s so frustrating because you’re told to just take some pain meds, but to no avail. We may not realize that the aches and pains in our body can be an indirect effect of chronic stress that goes on almost automatically. For so...

Blah, blah, blah Highlights: How stress effects our sleep The overworked HPA Axis and the circadian rhythm   The barrage of chronic stress in our lives  How weighing every day wakes us up 5 Tips to help us sleep better  Resources:  Get Your Copy of the book - One Small Bite: Anti-Diet Stories that Empower You To Build a Positive and Secure Relationship with Food ON Community – We We bring together...

Are you one of those that wake up at two or three in the morning and you just can't fall back to sleep? You toss and turn but the ruminating in your head doesn’t stop. Or maybe you’re dealing with menopause and getting hot flashes, or you’re getting up to pee all the time. You might pick up your tablet or your smartphone and you start looking at social media or maybe turn on the TV, and sudde...

The stress response is a genetic trait that has been passed down to humans since our prehistoric reptilian ancestors. It is a response that has allowed us to deal with threats, challenges, and moments of danger. However, in modern society we are no longer being chased by bears, lions, or wolves, yet we deal with a low and chronic level of stress on a regular basis. In this podcast episode we are g...

Hi Folks - this week's episode is just a quick heads-up that I'm taking a break from podcasting this week. I'm on a little family getaway for the 4th of July and my birthday, and it's time for me to connect. I preach it a lot, so I'm walking the walk. I hope you too are able to find that important "me-time" and add some close intimate connections back into your l...

Decolonize Your Plate! Dr. Nyemb-Diop invites black people to decolonize their plate. The idea of a healthy plate consists of European centric foods. This systemic racism affects how nutrition services are provided to black people.  Black culture can create their plate their way by decolonizing it. Cultural foods are healthy and healing. Forget the whitewash of healthy food lists. Highlights of th...