Break the Diet Cycle

Many people ask: how do you know when "gentle nutrition" is working for you without the scale?

If you too are healing your relationship with food and want to pursue health, then you’ll want to know about Intuitive Eating Principle 10: Honor Your Health with Gentle Nutrition.

Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Rachael Hartley, RD - fellow Dietitian and author of the book Gentle Nutrition to discuss:

What is Gentle Nutrition? How to measure your nutritional wellbeing without weighing yourself meal planning tips and "non-diety" ways to get back into the meal planning groove

This episode ends our Intuitive Eating Series! Go back to hear previous principles, or request a free guide to put what you are learning into practice: https://mailchi.mp/d9207e0baf90/nomoreguiltguide

Episode Resources:

Follow Rachael on Instagram: @rachaelhartlyrd Find Rachael’s book “Gentle Nutrition” on Amazon or wherever books are sold Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram:@no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist

This episode was sponsored by No More Guilt with Melissa Landry

Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

Do you have a complicated relationship with movement? You’re not alone. Though there are undoubtedly mental and physical benefits to moving regularly - many chronic dieters find themselves struggling to find motivation without goals of weight loss creating all-or-nothing extremes!

In today’s episode Registered Dietitian Nutritionists Dalina Soto and Melissa Landry talk about Intuitive Eating Principle 9: Movement - Feel the Difference. They discuss:

What is joyful movement? How to stop seeing movement only as “calorie burn” The importance of rest, “quality sitting” and balance in movement routines Strategies to find joy in movement again

In this episode, Dalina mentions an article about the importance of quality “sitting”. You can check it out here: https://www.npr.org/sections/health-shots/2021/01/21/959140732/just-move-scientist-author-debunks-myths-about-exercise-and-sleep?utm_medium=social&utm_source=facebook.com&utm_campaign=npr&utm_term=nprnews&fbclid=IwAR0aetPLhUc6efJ_h5j9z9VYNM0s_Sl64GxmmGZOg_wiSMYOB_CtxYmR95o

Episode Resources:

Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist

This episode was sponsored by Your Latina Nutritionist with Dalina Soto

Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritonist.com

Body respect can feel difficult after years of dieting. If all you’ve ever known is trying to change your body into something different, then you’ll want to know about Intuitive Eating Principle 8: Respect Your Body. Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Allison Latham-Jones, stylist and Intuitive Eater to cover:

What body respect means to ex-dieters Why it is important to be comfortable and express your style through clothes Ways you can improve their relationship to clothing at home, work, and special events Ways to cope with weight stigma and letting go of the weight loss fantasy

In this episode, we mention new information we're learning about the about the ecological impact of renting clothing. In the spirit of supporting your value-driven decision making, here are the articles mentioned for you to consider as you balance your values for body respect and environmentalism:

https://www.fastcompany.com/90651753/renting-clothing-is-worse-for-the-planet-than-just-throwing-it-away-study-shows

https://iopscience.iop.org/article/10.1088/1748-9326/abfac3/pdf

Episode Resources:

Follow Allison on Instagram: @best.dressed.styling Visit https://bestdressedstyling.com/ for more resources Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram:@no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist

This episode was sponsored by No More Guilt with Melissa Landry

Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

Feeling feelings is hard! In today’s episode Registered Dietitian Nutritionists Dalina Soto and Melissa Landry talk about Intuitive Eating Principle 7: Cope with Your Emotions with Kindness. Learn:

why emotional eating is NORMAL and NATURAL! the difference between binge eating vs emotional eating Why you emotionally eat and, What tools you can use to neutralize emotional eating

Episode Resources:

Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist

This episode was sponsored by Your Latina Nutritionist with Dalina Soto

Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritonist.com

Do you struggle to listen to your fullness? Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Ex-Dieter and member of Melissa’s No More Guilt Community, Suzanne, to talk about one of the most difficult to master Intuitive Eating skills: feeling your fullness. Suzanne gives her real-life take on:

In today’s episode we cover:

why she choose Intuitive Eating as her next step in healing food guilt Whether or not hunger/fullness scales are helpful to learn to trust yourself? Her biggest challenge listening to her fullness and how she worked through it How she connected to her body WITHOUT making it feel like pressure to be perfect with your fullness all the time after YEARS of chronic dieting

Episode Resources:

Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist

This episode was sponsored by No More Guilt with Melissa Landry

Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

Dalina’s interview her client and fellow Chula Adriana to discuss Dalina’s favorite Intuitive Eating principle: discovering the satisfaction factor. Next to rejecting diet mindset, this is one of the most important skills you can learn as an intuitive eater, and in fact, is the ENTIRE point of the process!

In today’s episode we cover:

How food satisfaction increases LIFE satisfaction How has eating without fear helped Adriana regain control of her health What would Adriana say to someone afraid of giving into satisfaction?

Episode Resources:

Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod

Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist

This episode was sponsored by Your Latina Nutritionist with Dalina Soto

Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritonist.com

We’re continuing on in our Intuitive Eating Skill series with Principle 4: challenge the food police. In this episode, Registered Dietitian Nutritionists Dalina Soto and Melissa Landry discuss:

Where the inner “food police voice” comes from How Intuitive Eating uses cognitive behavioral therapy to shift negative self-talk and food guilt The difference between the self-talk of a  “dieter” and an “intuitive eater” Types of negative thinking to look out for in your food freedom journey

Episode Resources:

Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist

This episode was sponsored by No More Guilt with Melissa Landry

Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

What did you think of this episode? Leave us a review letting us know how the pod is positively impacting your Intuitive Eating journey. We love hearing from you!

We’re continuing on in our Intuitive Eating Skill series with Principle 3: make peace with food. In this episode, Registered Dietitian Nutritionist Dalina Soto interviews her former client Vanessa to discuss her experience:

Getting out of the binge-restrict cycle so many chronic dieters find themselves in

Episode Resources:

Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod

This episode was sponsored by Your Latina Nutritionist with Dalina Soto

Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating

What did you think of this episode? Leave us a review letting us know how the pod is positively impacting your Intuitive Eating journey. We love hearing from you!

Registered Dietitian Nutritionists Dalina Soto and Melissa Landry discuss Intuitive Eating Principle 2: Honor your Hunger as they walk you through Intuitive Eating with more detail. In today’s episode we discuss:

Primal hunger: what is it?

This episode includes several practical takeaways for you to improve your ability to honor your hunger. Direct message Melissa or Dalina with what you learn from today’s exercises!

Episode Resources:

Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod

This episode was sponsored by No More Guilt with Melissa Landry

Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide

Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Elyse Resch, MS, RDN, CEDRD-S, co-author of Intuitive Eating to explain:

How the authors came to the idea of intuitive eating

Episode Resources:

Follow Elyse Resh MS, RDN CEDRD-S on Instagram: @elyseresch and Find Elyse’s books on Amazon: Intuitive Eating, The Intuitive Eating Workbook, The Intuitive Eating Card Deck—50 Bite-Sized Ways to Make Peace with Food, The Intuitive Eating Workbook for Teens and The Intuitive Eating Journal—Your Guided Journey for Nourishing a Healthy Relationship with Food

Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Join the Chula Club at www.yourlatinanutritonist.com