One Small Bite

These 6 Mindful Eating Techniques will truly help you enhance your health and build a better relationship to eating and food. What does that mean? It means paying attention to your body’s physiological needs as well as what you want emotionally in a way that is in balance. This Friday Food Hack ties into my previous Episode 50: The Secret Ingredient of Healthy Eating: Compassion - with Guest Patri...

Do you want to know how compassion for oneself and for others is not only the secret ingredient to healthy eating, but one of the most power tools in our being? Stay tuned then cuz in this episode you’re going to get an earful! Oh, and I’m not doing it alone either. I get the privilege once again to shoot the breeze about all things self-compassion, kindness, mindfulness, and acceptance with my gr...

Hey folks, want to know how to get your healthcare team to collaborate and enhance your physical performance and nutrition? Today on the One Small Bite podcast I bring my special guest Andrew Takata, Certified Athletic Trainer and founder of HNL Movement , to discuss the importance of just that. We will talk about topics such as...  Multidimensional health and wellness approaches Inter-professiona...

Have you ever been curious? Wanted to know more about a topic? I hope so, curiosity drives our forward momentum, like my favorite quote from Rick Kennedy’s speech during the Space Race (don’t worry it’s in this podcast). As mentioned in the last podcast Curiosity is one of the four C’s. I sure hope this episode piques your curiosity. Listen in to hear How Curiosity Can Enhance Your Health. In this...

Okay Y’all, on this episode I’m talking about the foundation of what I do and where One Small Bite really comes from. I talk about some of my client interactions over the 14 years I have been practicing as a dietitian, some of the realizations I’ve had, and influential exposures that have really guided my practice. This episode will also give you some insight into the book I am working on. So how...

Friday Food Hack bonus episode number 46! In these Friday Food Hacks, I serve up nutrition, fitness, and health hacks to help optimize your health and your life.  Today’s topic – Is Keto Diet Right for You? In this episode of the Friday Food Hack I explore the recent diet craze of Ketogenic Diets, or Keto for short. I talk about the research and history behind the Keto Diet, what it shows, how it...

Yes, you read it right, we’re talking about men and ways to enhance their sex life! It’s information you are NOT going to see in popular magazines or websites. I interview Patrick Bryant, owner of The Peaceful Place . In this episode Patrick and I discuss the particulars around 4 mindful techniques guys can enhance their sex life with. Listen in as we discuss the 4 P’s and much more. Mindful Techn...

Yup I said it, avoid cooking and still eat healthy! How? With a meal delivery service like Perfectly Portioned Nutrition. In this One Small Bite podcast episode , I bring on fellow dietitian and entrepreneur Jessica Todd, owner of Perfectly Portioned Nutrition. We talk about her great story of becoming a dietitian and what prompted her to start her meal prep company. Listen in as we discuss the in...

In this One Small Bite podcast episode , I'm going to provide 8 Simple Ways to Meal Plan Intuitively so that you can start making a positive relationship with food and eating once and for all! If you find yourself stuck between eating what you want and following a meal plan made by someone that doesn’t know your food likes and dislikes, this is the podcast for you. I will discuss the 8 simple...

Chronic overeating, also known as compulsive overeating, is a type of overeating that can be pretty debilitating for those of us that suffer from this. If this is you, you’ll want to listen in to this episode. I explain what truly defines chronic and compulsive overeating, like secrecy, physical pain, and the unavoidable pull to overeat. It seems like there’s something controlling actions and beha...

I bring back another information packed Friday Food Hack , where you'll get simple and easy tips and ideas to enjoy guilt-free carbohydrates once again!  Have you been on one type of low-carb diet or another? Tried giving up white food, gone gluten-free, or just tried to stay away from eating too many carbs? Well that just doesn't have to be the case.  You don't have to give up carb...

OK Y'all, it's my Part 2 interview with Eating Disorders expert Dr. Linda Buchanan. We had a great first part discussion about the basics and understanding what Eating Disorders are, what they look like, what treatment looks like, and what to pay attention to. Dr. Buchanan explained that eating disorders have the highest mortality rate of any mental illness, and how over 30 million Ameri...

What mental illness has the highest mortality rate of any mental illness? Did you know that over 30 million Americans suffer from some type of Eating Disorder, and 10 million are men? What!? This is no joke folks! In this episode we help you understand Eating Disorders and what that means in relation to our diet culture and weight phobic society. Eating disorders can be a very challenging, complic...

Part 2 of my interview with Elyse Resch, MS, RDN, CEDRD-S and co-author of the bestselling book on anti-diet Intuitive Eating: A Revolutionary Anti-Diet Approach ! In this episode we continue our discussion from Principle 6 Feeling Fullness, and discuss the remaining principles and more, such as…  Principles 6 through 10 – newly revised and updated with greater perspectives Radical Acceptance – ac...

OK folks, it’s finally here - the brand new 4th edition of the most authoritative book on anti-diets, Intuitive Eating: A Revolutionary Anti-Diet Approach ! Intuitive Eating is a classic bestseller, and definitely NOT one of those diet books! Intuitive Eating , is a way of eating that is in line with our values, helping us transform our relationship with food and free ourselves from the hamster-wh...

It’s summer time and I often get quite a few questions about hydration and how much water to drink. In this episode I talk about where the recommendation for 8-8 ounces of water a day come from. I give examples of how beverage companies push the concept of over hydrating in order to sell more of their products. Then there’s also the beauty, supplement, fitness, and even health industries that have...

In this episode I bring on a fellow podcaster and marketing expert Kristen Olsen, host of the podcast Turmeric and Tequila. Listen to this informative discussion on her cool podcast and sports marketing philosophy. What really caught my attention was that cool podcast name; listen is as we discuss that juxtaposition. We chat about what it means in relation to sports nutrition, and making peace wit...

Everyone talks about processed foods, how bad they are for us, how risky they are for our health, and about those hidden chemicals that the food industry sneaks in. But do we actually know what processed foods really mean? Listen in to my next addition of the Friday Food Hack – I talk about Processed Foods –    What are they? Are they really that dangerous?  What to look out for, avoid, and unders...

Sleep issues and challenges affect us all. In this episode I talk with dentist, Dr. Lydia Sosenko, an expert in dental oral appliances and therapy that help people sleep without the use of a CPAP or breathing machine. Many people deal with snoring, obstructive sleep apnea, or upper airway resistance syndrome, and end up developing poor sleep patterns. When we don’t get a good night’s rest on a reg...

In this uncertain time of the COVID-19 Pandemic, the last thing we need is for our most important healthcare workers to get burned out, fatigued, or get sick. Listen in to this episode where I talk to Dr. Andrew Tisser, ER and urgent care physician as he explains about burnout, or as he puts it “moral injury.” What everyone needs to know in order to protect the people that keep us safe. He shares...

Hey folks – so how’s your 30-Day Challenge going? Hit me up on Facebook , Instagram, or Twitter and let me know how things are going. What questions do you have, and how I can help? Or, if you prefer a little more privacy then feel free to message me at my website . A little accountability goes a long way! And remember Just Do It! It’s a great marketing slogan because it really works!    This week...

WOW folks! It’s Episode 30 and that’s a huge milestone in the podcasting world! First off, a HUGE THANK YOU to you for listening and being a part of my show!!! And in honor of this milestone I thought I get it going with a 30-DAY CHALLENGE!!! For the next 30 Days, I challenge you to make one small change to your diet or health. It could be having a balanced breakfast, not snacking at night, journa...

Loneliness has enormous implications and effects on our health. Loneliness can be manifested as boredom, anger, fear, anxiety, or other more dangerous forms of emotional expression. In this episode I bring back my friend and therapist Patrick Bryant, LCSW to discuss what Loneliness is, what it means, how it comes about, and how it plays out in our behaviors especially now with physical distancing...

Just in time for Mother’s Day guys! Wanna get in good with Mamma? Well tune into this episode because I invited a mentor and colleague of mine, Liz Weiss to give us delicious and healthy food and meal ideas that will get Mamma doing the happy dance. Liz’s real food philosophy is all about adding food groups to your diet, not taking them away. No deprivation. She craves simplicity and easy-to-find...

Whether it was our old normal, going to work every day like we use to, or our new work-from-home/quarantine normal, snacking can be a major challenge to our waistlines. In this episode I bring back the Friday Food Hack and tackle snacking! Because of the stress and added uncertainties of our new normal nowadays many of us are stuck at home with access to food 24-7. It’s right there all the time! W...