One Small Bite

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. 

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 [email protected] I'd love to hear from you. 

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

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 [email protected] I'd love to hear from you. 

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

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 [email protected] 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 go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 [email protected].  

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

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

Are you itching to go back to the gym, but nervous about whether it is safe to go back in this COVID environment? Me too! Or, maybe you already have.

Well, in this episode I bring my guest Jason Varley, owner of LivFitness in Atlanta GA, to tell us what to look for and how he’s doing it right. Going above and beyond to keep his members safe, but knowing in the long-run that those extra steps make a difference, not just with his members, but his staff and the community as well. We also get to hear from Jason what are essential ingredients in successful fitness routines, and in people staying healthy.

Essential Ingredients to Healthy Fitness

• Confidence – belief in oneself and their ability 
• Baby steps – it’s not about working out until you puke, One Small Bite
• Just Do It – getting over discomfort, laziness, and challenges 
• Experiment – testing different fitness modalities, finding your joy 
• Consistency – no matter what, keep it going 

Here’s One Gym Doing COVID Safety Right!
Jason talks to us about how he’s going above and beyond what CDC guidelines for gyms and fitness centers are asking for, because in his works “working out isn’t just about fitness, we’re a gym about health and wellness” in other words it’s about creating an environment of health and wellness. It’s about the right balance of safety AND convenience for the gym members and staff. Here are a few key steps Jason is taking at LivFitness 

• Temperature checks – clients check their own temperatures at check-in 
• Mask mandatory – not comfortable, definitely controversial, but mandatory for everyone 
• Max Capacity – no more than 20 people in the gym
• Cleaning – spay bottles everywhere, clean before and after by members, staff clean as well
• HVAC – updated and advanced filtration systems
• Shared Humanity – a gym with morals and a culture of true health and wellness

No Sign-up Fee
Best part is that Jason is offering an awesome deal.

Go to this link – livfitness.us/onesmallbite – to sign-up to LivFitness and he’ll waive the sign-up fee! What!? That’s a savings of $60 – take advantage of this great deal today! Then stay tuned to the end of the show to hear what we have in store for you next week! 

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.

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

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 Patrick Bryant, where mindful eating helps us build that self-compassion and live healthier, happier, and more in balance.

6 Mindful Eating Techniques
What are they and how do they help us? 

• Savor Food – really enjoy the tastes, textures, temperatures, and favors
• Take it Slow – slow down and enjoy, listen to your hunger and fullness
• Remove Distractions – the less distractions the more attentive you are
• Create a Positive Atmosphere – make eating a calm and positive experience
• Be Aware of Your Hunger – the difference between physical and emotional hunger
• Be Present – enjoy your company and take a break – You Need It! 

Listen in as I go into more details about these 6 techniques, and how they relate to our real world lives. Because let’s be real, can you always stop and take 20 minutes to eat a meal this way? Let me put the answer this way, what happens to your health when you spend most of your life not being mindful with your eating?

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.

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

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 great friend, psychotherapist and national board-certified hypnotherapist, Patrick Bryant, LCSW. 

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 avoid them. It’s about finding that self-compassion and self-awareness that is key! 

Balanced Eating is Self-Compassion

In this episode we explore how finding and developing your self-compassion and compassion for others is intricately linked to balanced eating, living healthy, and being productive. It is the one of the 4C's in my new One Small Bite book, coming out soon. Patrick and I talk about this specific "C" Compassion, and we rumble with various very important topics of compassion like…

• Self-kindness – coming from a place of respect and love for ourselves 
• Open Mindedness – being open to possibilities, being curious 
• Expansion – the ability to know our minds are as vast as an ocean of water
• Acceptance – learning to accept ourselves in order to move on
• Unrealistic Expectations – there is no diet, no magic food ingredients 
• Perfectionism – there is no perfect diet, no magic food ingredient, life is imperfect
• Over confidence – confidence comes from making mistakes in food choices and behaviors
• Curiosity – can be explored when we move toward self-compassion

Patrick and I discuss how these topics are intertwined into the fabric of our eating behaviors. How being open minded helps us build our curiosity, which if you heard Episode #48 – Curiosity that’s exactly what I talked about. We also discuss how often we are unaware that our aggression, anger, violence, and criticism towards others reflects on ourselves, our behaviors, including the way we eat, the lack of self-care, and harsh self-deprecating 

And you have to stay tuned to the end of the episode because Patrick shares with us his One Small Bite that helps us be more compassionate. But, you gotta listen to get the full story! 

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. 

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

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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-professional and interdisciplinary collaboration 
• Most common injuries and mistakes in athletes
• How to connect professionals to work together

Andrew also gives us his tips and advice on the best ways' athletes can take better care of themselves, reduce injury, recover from workouts, and stay healthy. And no secret here, it has a lot to do with small incremental changes to your workouts, diet, and mindset. Listen in as we also discuss about the evolution of the old "no-pain, no-gain" mentality, and the mindset shift to a more client centered plan to training smarter and not harder.

A little background on Andrew
Andrew Takata is the founder of HNL Movement, an online company that focuses on elevating human performance in sports, fitness, health, and life. His philosophy is creating a multidimensional approach that allows you to live the active lifestyle you love. He has a unique blend of professional experiences, being a Certified Athletic Trainer with a Master's Degree in Athletic Training, a Certified Strength and Conditioning Specialist, and holds a Diploma in Sports Nutrition from the International Olympic Committee. He strives to help athletes and people of all levels with rehab and injury prevention strategies, performance enhancement training, as well as incorporating sustainable nutrition habits. He has a passion for sharing these resources and knowledge and believes all clients who are fully invested in learning and improving their functionality should receive high-quality training. He is also humbled daily by the opportunity to train, educate, and assist clients of all ages, levels, and backgrounds.

Finding Andrew
Website: https://hnlmovement.com/
IG: https://www.instagram.com/hnlmovement/
Youtube: https://www.youtube.com/channel/UCHHcxadBXKLxpSY8KEGHaEg
Facebook: https://www.facebook.com/HNLmovement/
Linkedin: https://www.linkedin.com/in/andrewtakata/

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. 

Lastly, remember - Chop the diet mentality; Fuel Your Body; and Nourish Your Soul

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

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 episode I discuss the section of my book on curiosity, the science behind curiosity and health, and take the opportunity to give you a little bit more of an in depth approach.

Curiosity is even an important part of my practice, myself and my clinicians really try to tap into our clients curiosity and help them elicit their own way of changing their health. Truly making it a personalized approach to healthcare. 

For show notes, links, and more info please click here to visit the website. We discuss so much more! So let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! 

Want to go deeper?
Visit orozconutrition.com for nutrition counseling, cooking demos, appointments, and resources to help you eat well without the stress.

Join the Alimentar Men's Program
Alimentar is a community for men who want to feel better in how they eat, move, sleep, and connect, one small bite at a time. No shame, no extreme rules, just real habits and real brotherhood.
👉 Learn more and join: 

Enjoying the show?

• Follow the podcast so you never miss an episode
• Share this episode with a friend, brother, or teammate who needs to hear it
• Leave a rating or review. It helps other men find the show.

Connect with David: Instagram  · YouTube · LinkedIn

This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.