One Small Bite

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 One Small Bite  came to be? Well It all started around our family dinners! It’s the same approach we all should take to truly chop that diet mentality and make meaningful changes. Along with the One Small Bite mentality there are four traits or mindsets I have continued to see in my clients who end up having the most success- Curiosity, Compassion, Commitment, and Consistency. These Four C’s are the foundation of what it means to take One Small Bite

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?

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• 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.

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 effects the body, and whether there is strong backing that this diet actually helps us. I came across this topic because of the number of people that have been inquiring about it and because of how many podcasts, reviews, and articles there currently are about this extremely low carb diet.

Keto Diets consist of 80% fat, 15% protein, and 5% or less carbohydrates. Have you wondered- Where is your body pulling the fuel from to make it into glucose if your not eating carbs? How stressful is this on your body? What feelings around food happen? What does the weight loss pattern look like? Are there long term negative effects? What about my social life? How can this diet effect my mood or energy levels? Is it sustainable long term? These questions and more are discussed in this Friday Food Hack. 

Tune in and join me for this great episode, and then let me know what you think. Shoot me an email and leave me your thoughts. While you're listening, please leave me a review, and if you like the episode share it with a friend.
 
 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.

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 Techniques –The 4P’s to Mindfully Enhance Your Sex Life

1. Pause
2. Presence
3. Prioritize
4. Practice 

 As we discuss the impact of quarantine measures from COVID19  we will hit key points like being at home with the same people, doing the same things, feeling some boredom, and additional stress. One factor that falls into play is sex. I’ve heard reports of and read a spectrum of experiences during the pandemic, from nothing has changed to having way more sex, to being so irritated that they’re losing interest in their partner, and noticing difficulty in being aroused by them. 

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

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.

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 ins and outs of starting a LLC and what goes into cooking in an industrial kitchen. Jessica has grown her business organically so much over the last years. She talks about how her company provides meal prep for those who don’t have the time or desire to cook and provides cooking classes for those looking to learn in fun new ways. Learn how to sign up for her menus and find out what awesome surprise is in here for you!

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

Perfectly Portioned Nutrition is a meal-prep and nutrition company owned and operated by Jessica Todd, registered dietitian nutritionist, and entrepreneur of Sandy Springs, GA. Jessica has been a registered and licensed dietitian for over 10 years and is currently a Clinical Assistant Professor and the Coordinated Program Director at Georgia State University, in the Department of Nutrition. Education, nutrition counseling and culinary nutrition has been and remains the focus of Jessica’s career path. Meal-prepping for clients started organically in 2017 when Jessica realized the missing piece for many of her clients was FOOD! Clients wanted to eat healthy but didn’t have the time or desire to cook. Having grown up in a restaurant, Jessica loved to cook and meal prepped for her family weekly so it was only natural to start offering this service to her clients. What started small, quickly grew and Jessica decided to turn her hobby into a business. In December of 2018, Perfectly Portioned Nutrition was born and has been producing from a commercial shared kitchen, PREP Atlanta, since February where she creates her healthy, flavorful, and perfectly portioned meals.

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 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 yet intuitive ways to meal plan. Best part, it should be packed full of meals you love. I also talk about a few colleagues’ websites who have this dietitians 5 star rating!

Eight Simple Ways

• Write it down
• Pick 3 for the week (keep 1 in your pocket)
• Leftovers, use and store
• Utilize a slow cooker or InstaPot 
• Make grocery shopping simple
• Organize
• Incorporate the people around you
• Meal delivery services (are they right for you?)

Most importantly, remember its about balancing what you want with what you need. Enjoy foods because it’s a part of your life. 

 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.

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 behaviors. I also discuss the various causes of chronic and compulsive overeating, such as stress, fear, and anxiety to name a few. I review the differences of emotional hunger versus physical hunger. 

Emotional Hunger vs Physical Hunger

• Sudden hunger vs Gradual hunger
• Instant Gratification vs Delayed Satisfaction
• Specific craving for Hyper-Palatable Foods vs Anything will do
• Unrecognizable hunger cues vs Recognizable 
• Guilt, Powerlessness, Shame vs Neutral feelings 

More importantly, I go over the alternative to chronic overeating like pausing, finding balance, and so much more. You gotta tune it for this one! It will really help transform your desire to overeat.

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.

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 carbs to be healthy. In this episode I talk about...

• Research - how eating too few carbs can kill us 
• New Ideas - 5 ways to enjoy carbs once again
• Satisfaction - the right amounts and learning to satisfy
• Types of carbs - what are carbs and where to get them
• Endurance - how carbs are key to body's energy maintenance

Tune in and join me for this great episode, and then let me know what you think. Shoot me an email and leave me your thoughts. While you're listening, please leave me a review, and if you like the episode share it with a friend. 

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.

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 Americans suffer from some type of Eating Disorder, 10 million of which are for men. Like I mentioned before, this mental and nutritional condition is no joke folks! If you haven't heard Part 1, go over and take a listen so you can get a good introduction to Part 2. 

In Part 2 we delve deeper into the various nuances and challenges of Eating Disorders. Dr. Buchanan helps us understand Eating Disorders at a whole new level with topics such as.

• Dual or multiple diagnosis – trauma, anxiety, depression, chronic illnesses
• Using narrative therapies and approaches 
• Dealing with ambivalence
• Genetics and Life experiences – Nature vs Nurture 
• New/different types of ED – orthorexia
• Healthy At Every Size and Intuitive Eating
• Effects on Metabolism and Setpoint Theory 
• What is it rewarding to work with people with ED 

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.

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, complicated, and even a deadly condition that needs serious attention from all of us. Chances are that you either know someone dealing with an eating disorder, or you might be yourself. Now more than ever due to our current COVID crisis, this episode will help give us a greater understanding and clarity to the complexities and complications around eating disorders. This is why I’ve put together this two (2) part series episode with expert guest Dr. Linda Paulk Buchanan, psychologist, therapist, and former owner and founder of ACE – Atlanta Center for Eating Disorders. She has over 30 years’ experience working in Eating Disorders, and brings a depth and breadth of expertise in eating disorders that are parallel to none! Dr. Buchanan and I just barely touch the tip of that iceberg.

In this Part 1 Episode we discuss:

• What is an Eating Disorder, the various types, and diagnosis trends
• The most current clinical guidelines and treatments
• What are treatments and programs – individual, intensive outpatient, partial hospitalization, etc.
• What are some of the nutritional and life-long challenges

All this and so much more. And then keep listening, the following week we bring Part 2 with topics like 

• Dual or multiple diagnosis – trauma, anxiety, aepression, chronic illnesses
• Using narrative therapies and approaches 
• Dealing with ambivalence
• Genetics and Life experiences – Nature vs Nurture 
• New/different types of ED – orthorexia
• Healthy At Every Size and Inuitive Eating
• Effects on Metabolism and Setpoint Theory 
• What is it rewarding to work with people with ED 

For show notes and links 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.

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 – acceptance of ourselves through every cell in our body
• Honing our hunger and fullness cues - to enhance our health and well-being. 
• …And so much more
  
  

If you haven’t had yet the opportunity to listen to Part 1 of my interview, click on this link and head on over and take a listen, or wherever you listen to podcasts Apple, Spotify, Stitcher, Google. In Part 1 I talked to Elyse about the over 125 research articles and counting behind Intuitive Eating; the dynamic interplay of instinct, emotion, and thought; Interoceptive Awareness; the first 5 newly revised Principles of Intuitive Eating; and Satisfaction, which is at the core of Intuitive Eating! 

For more information and show notes, click this link and visit our 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.