One Small Bite

Alright, do I have a special treat for you today!? Food Network show host, cooking star, and registered dietitian nutritionist Ellie Krieger is on this episode! Woot! Woot! You might remember Ellie from the Food Network show “Healthy Appetite,” and currently from her latest show on Public Television “Ellie’s Real Good Food.” This episode is a must for us guys looking for inspiration in the kitchen. Ellie reveals to us who her inspiration was for cooking. Oh, and spoiler alert gents – it’s not her mother. 

I asked Ellie how we can keep it simple in the kitchen, make delicious meals healthy, and she delivers with excellent ideas for us guys. Ellie talks about her latest cookbook Whole in One: Complete Healthy Meals in a Single Pot or Skillet, and how cooking doesn’t have to be complicated. Our conversation gets into the must have essential equipment in the house, how husbands can help out more and enhance our relationships in the kitchen. As if you didn’t already know the famous Ellie Krieger, allow me to give you a little background on her. 

Ellie is host and executive producer of the Public Television cooking series “Ellie’s Real Good Food,” and well known host of Food Network’s hit show “Healthy Appetite,” Ellie Krieger is a leading go-to nutritionist in the media today, helping people find the sweet spot where delicious and healthy meet. She is a New York Times bestselling, James Beard Foundation and IACP award winning author of seven cookbooks, the most recent is Whole in One: Complete Healthy Meals in a Single Pot, Sheet Pan or Skillet (October 2019). Ellie is a weekly columnist for The Washington Post and she has been a columnist for Fine Cooking, Food Network magazine and USA Today. Ellie is a registered dietitian nutritionist who earned her bachelor’s of science in clinical nutrition from Cornell and her master’s in nutrition education from Teacher’s College Columbia University. You gotta listen in cuz Ellie has some amazing tips, ideas, and techniques for us men in the kitchen, including her Whole In One 5 Essential Cookware Collection! And here’s that link to sign-up for the Food Network Kitchen App for live cooking classes from your favorite chefs. 

Also, if you haven’t already, please remember to register for my FREE 30 Minute Virtual Nutrition Session. You gotta hurry because this will be available only to the first 10 people, or until 8am, Mar 5th, 2020, that register today! 

If you liked this episode, stay tuned as I have a great line-up in the next few months of some top expert guests and Friday Food Hacks like Keto Diets, Breakfast Magic, and so much more. Therefore, remember to head on over to Apple, Spotify, Stitcher, or Google and hit that subscribe, then go to Apple Podcast to leave me a review and share this podcast to others.

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?

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• Share this episode with a friend, brother, or teammate who needs to hear it
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This podcast is for educational purposes and isn't a substitute for personalized medical or nutrition advice.

Another great edition with my good buddy Patrick Bryant, Licensed Clinical Social Worker and owner of The Peaceful Place. Listen in as he comes back on the show to talk to us about Hyper-masculinity. We explore how this over expression and over exaggeration of being a man is affecting every aspect of our lives. From the food we eat to the relationships we keep; hyper-masculinity is deeply integrated in every fabric of our male existence. Our discussion today covers challenges in raising boys in this toxic environment, how we subliminally express old traditions and beliefs of what it means to be a man, thus forcing us to extreme behaviors such as overeating, over exercising, sex addiction, depression, and even extreme waves of anger or violence. Join us as we explore how we can overcome some of these challenges, and tap into vulnerabilities to build greater strength and emotional intelligence. Listen in as Patrick also provides us with 3 simple approaches to enhancing our identity, and truly become a gentle-man. 

Patrick is owner You can find Patrick Bryant at The Peaceful Place, LLC, and provides a holistic approach to helping men. He believes that working with the whole you (mind, body, emotion, and spirit) is what helps you reach self-satisfaction and healthy connection with others, all the while respecting that you are in control of your experience and the direction you wish to take your life. Patrick’s work comes from a safe, non-judgmental approach, and he believes men are more than stoicism, anger, responsibilities, and needs for success. He notes that men have a spectrum of emotion, and face challenges navigating vulnerability, like anyone else; however this experience may manifest in different ways for men. Creating time and space to grow and develop your complete self (physical, mental, emotional, spiritual) will not only bring enrichment to your life, but to others around you. Our work, together, may include fostering a healthy relationship with masculinity, navigating stress, or overcoming anxiety, depression, trauma, or relationship challenges. 

Remember to tune in each month as Patrick will continue to cover a variety of health, nutrition, and wellness topic for the modern man. We will also be taking your listener questions and comments on air, so feel free to leave us a comment here.

Oh, and remember, I am offering a FREE 30 Minute Intuitive Eating Coaching session to the first 10 listeners that register for this great deal. But you have to hurry because this offer only lasts until 8am, Mar 5th, 2020, or until all spots are taken – whichever comes first. Hurry up and register today! 

And do I have a treat for you! Join me next week for an interview with my special guest, the Food Network star, the amazing Ellie Krieger. She’s going to give us some great insights how men can dazzle and shine in the kitchen, and provide some great cooking tips and ideas. You just won’t want to miss it. For now, remember to head on over to Apple, Spotify, Stitcher, or Google and hit subscribe so you’ll automatically get the latest episodes downloaded right to your device. And when you have a minute, please leave me a review in Apple Podcast, or share my show with a friend.

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! 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.

Welcome to the Friday Food Hack bonus episode number 15. In these Friday Food Hacks, I serve up nutrition, fitness, and health hacks to help optimize your health and your life. 

Today’s topic – Does Intermittent Fasting actually work? In this episode of the Friday Food Hack I explore the recent diet phenomenon of Intermittent Fasting, or IF for short. I talk about the research behind IF and what it shows, how efficacious it for us guys, 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 coming to my office interested in starting this diet, or clients looking for more professional guidance to do this diet right. Some guys just want to find out why it’s is or isn’t working for them. Some guys have been asking whether it helps them cut fat and trim up or improve their health like lowing blood sugar levels or cholesterol. On this episode I tell you about the 5 Key Diet Traps that I talk about in Episode 2: Chop the Diet Mentality and how IF fairs to that checklist. We look the types of IF that people are doing, and what happens initially and long term. I talk about certain studies on IF and what they show.   

Also, just want to remind you about my special offer! If you’ve been listening to the past few episodes you know that this episode is brought to you by TD Nutrition and Wellness, my nutrition and wellness practice, and we are offering to the first 10 people that register today a Free 30 Minute Virtual Consult for this great deal. But you have to hurry because this offer only lasts until 8am, Mar 5th, 2020. Hurry up and register today!

Once again, I greatly appreciate you for listening and supporting my show. Thank you from the bottom of my heart. And hey, you can help me reach more people that could use some of this great advice and information. Just head on over to Apple Podcast, subscribe, if you haven’t already, leave me a review. The more reviews I get the more chances we will be able to reach a wider audience and build our community of healthy men. Oh, and while you’re there, please feel free to share my show with someone you know and help me spread the word. 

OK and lastly, I look forward to serving you more in future episodes! Remember, it just takes One Small Bite  at a time to transform your life. Thanks! 

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.

Did you know that there are a lot of misconceptions regarding what is and what isn’t normal sleep? Well, I’ve invited Dr. Yishan Xu, a licensed clinical psychologist, sleep specialist, and founder and director of the Mind & Body Garden Psychology clinic in San Francisco to let us in on the secrets to better sleep! In this episode she helps us guys understand the top three sleep challenges we face. You just gotta listen in to how these three challenges affect our sleep, performance, and health. We talk about sleep behaviors before, during, and after you go to bed, how they can help or harm our health and well-being, and techniques that helps us get those much-needed Z’s back under control. Dr. Xu also explains the differences we face regarding our sleep and health compared to women. We also chat about shift-work occupations, nighttime eating challenges, and the use of medical devices and various treatment approaches that may enhance our sleep. Oh yeah, and we also chat a good amount about how food, eating patterns, liquids, and you guessed it, how caffeine and alcohol play a role in our sleep and health. She also has her own podcast called Deep Into Sleep to help us with our sleep complications. 

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 guys, have you ever heard of Intuitive Eating? Did you know it is a bestselling book? Oh, but definitely not one of those diet books! Intuitive Eating: A Revolutionary Program that Works, is a way of eating and living that is in line with our values. Intuitive Eating helps transform your relationship with food and eating so you don’t get caught up in the gimmicks and tricks of fad diets, or pseudo-science-based nutrition programs. Listen in to this episode as my guest Evelyn Tribole and I chat about topics like interoceptive awareness, satisfaction, and how we can hone our hunger and fullness cues to enhance our health and well-being. Evelyn is not only a fellow registered dietitian nutritionist, she is co-author of Intuitive Eating, an icon in the nutrition world, and she’s been a mentor of mine for over 12 years. Evelyn travels around the world to speak to various groups and organizations in numerous countries about the benefits of Intuitive Eating. 

Listen in as Evelyn and I talk about how us guys can apply the principles of Intuitive Eating to optimize our health. We talk about the 10 Intuitive Eating Principles, such as Rejecting the Diet Mentality, Making Peace with Food, and my favorite, Discovering the Satisfaction. We explore what it means to be full after a complete plate of food but still have “room” for dessert or a few more pints of beer. We also discuss what Interoceptive Awareness is, how it affects our perception of physical sensations. We also dive deep into how crazy food rules and rigid diets burn us out in the long-term. Tune in for this insightful interview and discover a new leaf on life, free from those extreme diets and crazy food rules that dominate our culture. 

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.

Another Bonus edition of Table Talk Friday where I invite a listener like you on the show and coach you through many of your food or fitness challenges.  

Listen in to this episode where we talk to Mike, who had a pretty common problem that many of us face – How to eat healthy with a packed schedule. Pay attention to how Mike works through some of his old habits that keep him locked into the mindless or unconscious eating. We talk through what works and what doesn’t work. We go through his typical eating patterns and daily routines to unlock the secret ingredient that helps him move the needle in the right direction. More importantly, you have to listen to how curiosity starts helping him unravel the challenges he’s facing. Spoiler alert – it comes down to that One Small Bite, yet again! Mike finds a healthy habit that he’s already doing, so you got to listen in to find out what happens. 

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 know what Super Bowl elite NFL players eat that get them to the championship? Come find out as I interview the Kansas City Chiefs nutritionist Leslie Bonci.

This is going to be a great! Leslie talks about how she helps the players enhance their performance and get to the championship game. She gives us the nutrition secrets that make these guys shine, and you’ll be pretty surprised by how she does it. Hint – it has something to do with the name of this podcast. We talk about eating time, hydration, supplements, and foods that all affect their health, and how each individual player is assessed medically, physically, and from a nutritional standpoint. These guys are getting top notch care, but it’s not that different that what you and I can do to reach our peak potential. It’s no wonder the Chiefs are in the Super Bowl, after all they have the same registered dietitian nutritionist that worked with the Pittsburg Steelers, which by the way are SIX (6) time Super Bowl champions. Not a coincidence, and the best part is, this episode is right in time for the Super Bowl!

Until next time, remember, it only takes One Small Bite over time to transform your life. I look forward to serving you, and hearing from you soon! Thanks! 

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.

Welcome to the Friday Food Hack bonus episode. In these Friday Food Hacks, I serve up nutrition, fitness, and health hacks to help optimize your health and your life.

Today’s topic – 5 Hacks to Break the Autopilot Syndrome. In this episode of the Friday Food Hack I explore how our daily routines, and what I call – The Easy Zone – keep us from reaching our optimal health, productivity, and wellbeing. Listen in as I talk about all these tiny little habits, rituals, and routines that keep us perpetually looped into doing the same things over and over, but half the time we are hardly aware of what’s going on with our health. Take for example our daily morning routines. We hit the snooze button three times, stumble out of bed and zombie over to the coffee machine, and then sit and scroll through our social media or news feeds. We then rush to the shower, quickly get dressed, pour in another 12oz of coffee and grab a protein bar, and then off to the races. It’s like Groundhog Day, the exact same thing happens each morning. These constant little habits and routines are all too easy and convenient because it’s almost automatic. But do they make our lives more efficient? And how are they affecting our health?

Listen in as I talk about a conversation I had with a friend on how he changed old pesty habits. Spoiler alert!!! He just added one simple Interrupter to his daily routine, one of the 5 Hacks, and it was enough to transformed his life. So, hit play on your device and get the inside scoop on those 5 Hacks to Break the Autopilot Syndrome. You can also download a free copy of the 5 Hacks right here, and start transforming your life One Small Bite at a time.

Once again, I greatly appreciate you for listening and supporting my show. When you have a minute, please go my Apple Podcast, Spotify, Stitcher, or Google Podcast and hit subscribe, if you haven’t already. While you’re there, please take a minute more and leave me a review, and then share my show with a family member, friend, or coworker. I look forward to serving you, and hearing from you soon!

Remember, it just takes One Small Bite at a time to transform your life. Thanks! 

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.

We all know that as we age our metabolism changes along with our body. We are not that young, spry twenty-something year-old that can just slip on a pair of sneaks and run 15 miles with no problem. Our metabolism starts to slow down and we start seeing that waistline increase ever so slightly. That’s why I decided to ask my long-time mentor, professor, and good friend and colleague Dr. Christine Rosenbloom to come on the One Small Bite podcast and talk about her new book Food and Fitness After 50. Listen in as she shares some nuggets of nutrition wisdom, three key elements that can help us enhance our health even as we age, and talk about her resources and assessments. Great tips for us older gents!  

Dr. Rosenbloom has over 40 years of nutrition experience, and extensive media experience for both national and local TV, radio, newspaper, and magazines. She was a national media spokesperson for the Academy of Nutrition and Dietetics for over eleven years. Dr. Rosenbloom has published numerous studies on sports nutrition, written and edited over six editions of the Sports Nutrition: A Practice Manual for Professionals. I’m proud to say that Dr. Rosenbloom was my master’s thesis committee chair, and is now professor emerita of nutrition at Georgia State University. She has over 20 years of experience as a sports dietitian for Georgia Institute of Technology Athletic Association and at Georgia State University Athletic Association. She is on the advisory board for the International Olympic Committee Sports Nutrition Diploma program and is listed in the USOC Sports Dietitian Registry. Dr. Rosenbloom is considered to be the top sports dietitian in her profession, and more importantly, she’s just a great person all around.

Tune in to this episode of the One Small Bite podcast and let me know what you think. Remember, if you haven’t yet subscribed to this show, then what are you waiting for. Listen in weekly as I bring you great interviews, answer listener questions on Table Talk with me, and for my great nutrition tips on the Friday Food Hacks bonus episodes. And remember, head on over to the Apple Podcast leave me a review and share my show with a friend.  

Thank you! Thank you! Thank you! I greatly appreciate you and look forward to continuing to serve. Healthy eats! 

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.

One of the biggest challenges many people face is getting enough and the right type of physical activity, and a personal trainer with Integrity. I interview Kit Miller, from Integrity Fitness and Martial Arts, NASM Certified Personal Trainer and Tae Kwan Doe third degree black belt instructor. She discusses with me how people are intimidated by big fitness gyms, or small boutique facilities with young fit looking people. Kit also explains how so many fitness programs, classes, or so called fitness professionals all over social media talk a big game, but easily overwhelm, intimidate, and alienate so many.

Listen how Kit also talks to me about her journey. How she came from a very stressful and challenging world in corporate America, traveling and maintaining a hectic schedule, and leading un unhealthy lifestyle, to her self-transformation. She started One Small Bite (sorry, couldn't help it) at a time to transform her mind, body, and soul. Kit has a unique approach with clients. She talks about the importance of guidance and patience, and the importance of form over function.

Join us in this awesome discussion about finding the right teacher, a guide and fitness professional with integrity, and how finding the right person can help transform your life.

I'm so excited to have you listen, and I just want to thank you for taking the time. Please feel free to contact me, give me your feedback, and if you haven't yet, remember to subscribe and share my show with friends, family, and colleagues! Thank you and until the next show, keep at it One Small Bite at a time! 

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.