One Small Bite

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-wheel of fad diet gimmicks and tricks, yo-yo dieting (also known as weight-cycling), and the barrage of fake-science-based nutrition programs designed to fail us over and over again. This episode is Part 1 of a two-part series where I have the privilege of interviewing co-author Elyse Resch, MS, RDN, CEDRD-S. Elyse is a nutrition therapist in private practice in Beverly Hills, CA, with close to forty years of experience specializing in eating disorders. She is a prominent health professional in the field of nutrition, Intuitive Eating, and Health at Every Size. The best part is that I finally have both authors of Intuitive Eating on the show! If you haven’t yet listened to Episode 13 with co-author Evelyn Tribole, make sure to go over and take a listen! You’ll get to hear her perspectives and enjoy just a down-to-earth and just fun interview filled with nuggets of wisdom and information that will transform the way you eat. 

In this Part 1 Episode Elyse discusses topics such as:

• Intuitive Eating Research and Science – over 125 research articles to date
• Elyse’s definition of IE – the dynamic interplay of instinct, emotion, and thought
• Interoceptive Awareness – the ability to hear and understand the body’s physiology 
• The first 5 of the 10 Principles of Intuitive Eating – newly revised order and naming
• Satisfaction – the core of Intuitive Eating
  
  

All this and so much more. That’s why you have to tune in for this insightful Part 1 interview and discover a new leaf on life, free from those extreme diets and crazy food rules that dominate our culture. And then keep listening, the following week we bring Part 2 with topics like 

• Principles 6 through 10 – newly revised and updated with greater perspective 
• 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 much more

Hope you enjoy the show, and I’d love to hear what you think. Feel free to hit me up on my social channels Facebook, Instagram, or Twitter or feel free to message me at my website and let me know how’s it going. A little accountability goes a long way! 
 

If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. Feel free to let me know what nutrition or health topic you’d like me to cover or leave a review at Apple Podcast, or visit my website and leave me your comments there. 

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life

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.

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 also highjacked the concept of more water. Spoiler alert! “More” water doesn’t beautify our skin, give us more energy, or even help us lose weight or keep us healthier. More water just makes us go to the bathroom all the time, and well that’s just disruptive. 

Listen in to today’s episode where I give some simple but sound suggestions to helps us pay better attention to our own internal signals to hydrate; how to get more water from the food we eat; and cool ideas to make water a little more enjoyable. 

Hit me up on Facebook, Instagram, or Twitter or feel free to message me at my website and let me know what you think about today’s episode. Or, if you have a moment head on over to Apple, Spotify, Stitcher, or Google and share this info with someone else, hit that subscribe button so you won’t miss an episode, and then take a few minutes to leave me a review. I read every one of them and then talk about them on the air. 

Thank you so much once again for being a loyal listener and supporting my show. Remember, it really only takes One Small Bite over time to transform your life, 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.

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 with food and enjoying life without dismantling our values. We are providing listeners with some great nutrition and marketing tips and ideas, and just having a great conversation. Listen in as we disrupt the diet culture and health trends. 

Kristen Olsen is the host of the Turmeric and Tequila podcast and founder of KO Alliance, a marketing company that looks to align brands and messaging from fitness professionals and companies alike. Kristen is an experienced and innovative marketing professional with 18 plus years of experience in brand development and management and particular expertise with integrated marketing strategies, strategic territory management and relationship building. Broad based background encompasses heavy experience within highly competitive athletic apparel, CPG, and event markets. She’s also had an incredible athletic history as three-time captain for the George Mason University, Division 1 Lacrosse team, five-time CrossFit Game Athlete, and has been involved in a multitude of lacrosse and CrossFit competitions. I’m really excited to bring her philosophy and expertise to the One Small Bite world. 

Hope you enjoy the show, and I’d love to hear what you think. Feel free to hit me up on my social channels Facebook, Instagram, or Twitter or feel free to message me at my website and let me know how’s it going. A little accountability goes a long way! 

If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. Feel free to let me know what nutrition or health topic you’d like me to cover or leave a review at Apple Podcast, or visit my website and leave me your comments there. 

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Bite over time to transform your life, 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.

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 understand! 
• How can we make them better? 
• Small bites to help us enhance our choices 

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.

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 regular basis this disrupts our body’s natural physiology. It affects our ability to heal and repair through the night, and to replenish vital nutrients and chemicals necessary to keep us happy and healthy. Join us as we bring topics about dental oral appliance therapy and how it can help us …

·      Avoid weight gain

• Enhance our metabolism
• Better our sleep patterns
• Avoid snoring, OSA (Obstructive Sleep Apnea), and UARS (Upper Airway Resistance Syndrome)
• Improve blood sugar and insulin regulation
• Escape blood pressure complications
• Boost mood and energy levels
• Be more productive 

Come and join us for this great and important conversation, and learn if a dental oral sleep appliance is right for you.

The 30-Day Challenge deadline of Jun 20th is almost here! How’s it going? Hit me up on Facebook, Instagram, or Twitteror feel free to message me at my website and let me know how’s it going. A little accountability goes a long way! 

If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. Feel free to let me know what nutrition or health topic you’d like me to cover or leave a review at Apple Podcast, or visit my website and leave me your comments there. 

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, 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.

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 with us about the COVID-19 Pandemic Physicians Protection Act (CPPPA). We discuss topics like building a stronger primary care physician gatekeeper-based healthcare. We talk about the importance of mental and behavioral health, and about the importance of better healthcare communication and collaboration. Dr. Tisser also talks to us about the various challenges he faces with COVID-19, as well as patients with chronic illnesses like diabetes, cardiovascular disease. Oh, we get a little bonus as well. Dr. Tisser shares with us his favorite recipe of Chicken Shawarma (recipe available on my website One Small Bite).

Andrew Tisser DO is a board-certified emergency physician practicing in Western NY.  He is the host of the Talk2MeDoc podcast which focuses on the healthcare worker experience including team-based communication, burnout/"moral injury," and student debt among other topics. He is the owner of Talk2MeDoc LLC, a hybrid consulting/coaching company working with early-career physicians in regards to the three Ms - oney, mindset and making moves.

In his spare time, Andrew enjoys cooking, reading, playing the banjo and spending time with his amazing wife and dog. Andrew is always open to a conversation on any topic- please do not hesitate to reach out on any of the below platforms.

Andrew can be found at:
Email: [email protected]
Website: https://andrewtisserdo.com
Podcast Website: https://talk2medocpod.com
FB, T - @talk2medoc, IG - @talk2medocpodcast

Oh don’t worry I haven’t forgotten about…the 30-Day Challenge! You’re almost there. Hit me up on Facebook, Instagram, or Twitter or feel free to message me at my website and let me know how’s it going. A little accountability goes a long way!

If you like this episode, then download the show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. And if you get a chance, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them.

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, 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.

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 I invite my good friend and colleague, fellow registered dietitian nutritionist Adrien Paczosa. Listen in to today’s show as we talk body image, eating disorders, bro-science, making peace with food, and just have a great time talking shop. You’ll love it! Adrien is also a Certified Eating Disorders Registered Dietitian Supervisors (CEDRD-S), and her path towards nutrition came through a major challenge in her life. During a practice she took a fall and broke her foot, and that sparked the ideas of needing a new direction in her life. Over the years Adrien has been presenting on topics of mental health and nutrition, eating disorders, addictions, and building a private practice. Along with being a sought-after public speaker she has by working with local and national media channels to promote nutrition and health through her appearances and messaging. She opened her private practice, iLiveWell Nutritional Therapy in 2007. To date, iLiveWell Nutrition has multiple locations and currently employees 8 dietitians and several interns. In 2016 Adrien began developing and online training academy to coach dietitians to build private practices. She is launching her podcast Fearless Practitioners in 2018 to continue to motivate and educate dietitians to start their dream practice, and she can be found on all the social channels @AdreinPaczosa. 

If you like this episode, then download my show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. And if you get a chance, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them. 

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, 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.

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, journaling, or going for a walk 4 times a week. Whatever it is start with something small and pay attention to how you are taking care of yourself. Remember, it’s never too little if you’re consistent because it all adds up. This is how One Small Bite works! Track your progress and then let me know how it goes. Share your progress on my Facebook, Instagram, or Twitter account to let me know how you did. 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! 

Secondly, having this podcast means the world to me because nutrition is just freakin’ awesome! I do this in honor of my parents – RIP – to help people get ahead of preventable diseases, and build a healthy relationship with food. This is where it all starts! This is why for this episode I went back and took some of that awesome feedback from listeners like you of how to apply One Small Bite in your day.


If you like this episode, then download my show wherever you listen to podcasts Apple, Spotify, Stitcher, Google and hit that subscribe button so you won’t miss an episode. And if you get a chance, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them. 

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, 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.

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 and quarantine guidelines. We discuss how Loneliness can be a major factor in the way we eat such as overeating, stress eating, mindless or boredom eating, or just the opposite such as restricting, avoiding, or controlling food in one way or another. Listen in as we provide the action steps in The Tool Kit to Navigating Loneliness

1.     Acknowledge It – Paying attention with what we are feeling, and what makes us so uncomfortable. Understanding the difference between being lonely or being alone, and how isolation and the degree of social distancing can be harmful. Are we inventing any stories about our identity while feeling this way? (no one likes me, I’m worthless if I’m not engaged with people, loneliness is forever, I should really get over it - men don’t worry about these things, etc.)

2.     Own It – Labeling it and owning “Ok, I’m feeling lonely. Wonder what that’s about?” Avoiding or ignoring your loneliness only gives more power to the discomfort, and conditions one to believe they cannot handle it, thereby, reacting more strongly and automatically each time they become of loneliness. 

3.     Move Through It – Now that we are aware and own up to what we’re feeling, let’s look at tips and techniques that will help us move through our Loneliness such as Stress Eating Interruption exercise, Eating With People, Finding Connections, and Being Present techniques like Meditation, Breathing, and more.  

Hope this episode helps you or someone you know! I would love to hear what you think. Feel free to go to my website contact and tell me what you would like to hear, what are some of YOUR challenges or topics you’d like me to cover, and who you want to hear from. Leave me a message here and I will get to your answer on one of our next episodes. And when you get a chance, please leave me a review and share this episode with a friend at to Apple Podcast! 

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon! 

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.

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 everyday ingredients that make mealtime a breeze. Oh, and by the way, this episode will help us guys optimize our health One Small Bite at a time! Listen in as we talk how to help out in the kitchen, division of labor, simple steps, knife and cooking skills, and even composting. Listen in to get all you need to enhance our relationships at home AND with food. 

Liz is the voice behind the family food podcast and blog, Liz's Healthy Table. She interviews expert guests, shares recipes, and inspires parents to cook with their kids and eat meals together. She is the co-author of No Whine with Dinner, The Moms' Guide to Meal Makeovers, and the author of Color, Cook, Eat!, a playful and unique coloring e-book series. Liz is a regular guest on NBC's the Hub Today in Boston, writes for Today's Dietitian magazine and blog, and is a past columnist for Kiwi Magazine and Nick Jr. She served on the Wellness Committee in her children's school for 12 years and currently volunteers for two hunger-relief groups: Lex Eat Together and Mazon. You can find Liz at LizsHealthyTable.com

Recipes that husbands, partners, and men can make when the main cook in the household is away:

• Last-Minute Black Bean Soup: https://www.lizshealthytable.com/2012/01/30/last-minute-black-bean-soup/
• Corny Salmon Cakes: https://www.lizshealthytable.com/2017/03/24/corny-salmon-cakes/
• Veggie Quiche Patties: https://www.lizshealthytable.com/2014/03/21/veggie-quiche-patties/
• Veggie burgers (we can talk about some of the frozen veggie burgers and how to enhance them w/ healthy toppings)
• Tofu Lettuce Wraps: https://www.lizshealthytable.com/2019/06/12/tofu-lettuce-wraps/
• Peanut Butter Smiley Face English Muffins (fun for kids to make - in other words... keep kids busy with an edible food project): https://www.lizshealthytable.com/2015/03/10/peanut-butter-smiley-faces/

Also, I’m always looking out for listener questions. Please when you get a moment, feel free to let me know what nutrition or health topic you’d like me to cover by going to Apple Podcast, or visit my website and leave me your comments there. I read every one of them. 

Once again, I greatly appreciate you for listening and supporting my show. Remember, it really only takes One Small Biteover time to transform your life, so let’s – Chop the diet mentality; Fuel your body; and Nourish your soul! I look forward to serving you soon!

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.