Daily Dietitian Podcast

Our guest, registered dietitian and certified personal trainer, Lacey Lyons, focuses on helping woman take the first to steps to building healthy habits. She provides a better understanding of overall health regarding hormones, antioxidant levels, and how to start and step-up your workout routine with her at-home workout app.   

Lacey shares exciting news by teaming up with other health care professionals and expanding the practice to a virtual clinic to educate women in nutrition, fitness, mental health, occupational therapy. As a team of professionals they will provide education, encouragement, and accountability for women, especially for those women in pre/post pregnancy.

In this episode you will learn about:

CONNECT WITH LACEY:

Sports Nutrition is a topic that you might think is beyond your needs, but there are so many questions when it comes to questions such as,

 We talk with Registered Dietitian and board-certified specialist in sports dietetics, Lindsay Distal. She takes an evidence-based and compassionate approach to help clients achieve their unique performance, recovery, and lifestyle goals. 

Connect with Lindsay!

Are you tired of eating the same old boring meals every night?

Are you looking for some easy and healthy dinner options that won't leave you feeling like you need a nap afterwards? Are you struggling in putting together a meal for your family during the busy nights of running here and there?

Well, look no further, because I've got some delicious and nutritious recipes that are sure to make your taste buds dance and your body feel good.

In this episode you will learn about:

I am so excited to share this episode with you! I have so much fun talking about products and super easy meals that I feel good about putting on the table!

With gut health being a hot topic in the health world on social media, there are many conditions that are involved with healing the gut. 

In this episode, we are talking about Irritable Bowel Syndrome (IBS) and Small Intestine Bacterial Overgrowth (SIBO).  

Have you ever said to yourself, I need to weigh this number or why can’t I get back to the jean size I was in my 20’s.  The standards we set for ourselves on being a certain size or look a certain way has been setting us up for harmful eating disorders or disordered eating habits that many people, male or female, struggle with. 

And it is sad to say the statistics for eating disorders and disordered eating habits are higher than certain health diseases.

Our guest today, registered dietitian, Christy Maloney, is an expert in treating eating disorders and those with disordered eating habits.  She earned a Bachelor of Science in psychology and later extended her knowledge with a second career as a dietitian.  The background of psychology and nutrition is a perfect match for helping her clients.

From working in the hospital to a private practice with treating eating disorders, this experience led to a new career path to opening her own practice that is devoted to the treating of eating disorders at an outpatient level.

Christy is also a Certified Eating Disorders Specialist and an expert leading the way in this area – join us for this conversation.

In this episode you will learn:

1.  About the set point theory and how your body can resist weight loss

2.   How to shift your mindset towards body neutrality

3.    The psychology of eating and associating food with morality

Connect with Christy!

Gluten free, it is a word that many hear or see but what exactly is it?

We see it on food packages, we see it listed on restaurant menus, and you hear more people asking if this is "gluten free?"

Is it healthier?

With gut health being popular, today’s guest is a registered dietitian, Payton Vest, shares her own long complicated journey in finding more about her diagnosis of celiac disease. 

In the world of social media, one of the videos that I love to watch besides a ton of dog reels are easy colorful food ideas and our guest today is an absolute pro at not only putting together beautiful meals but meals that are packed with nutrients!

Our guest today, registered dietitian Andrea has developed an astounding Instagram feed called the dietitian feed.  Fitting right?! 

Andrea has a true gift in pairing all kinds of foods that will spice up your meal plan with new and exciting dishes to try.

Plus, the reason why I really wanted to have her on the show is because her recipes are so simple, meals you can make in a pinch. I love hearing from dietitians that understand my need for super easy meals that don’t have 10 ingredients to make or take a bunch of time in the kitchen. 

This conversation will have you inspired to get in the kitchen and add more colors to your plate – join us for this conversation!

Do I need to go on a detox to get rid of the winter weight?

Should I try the cleanse that my friend Sally is doing?

How do I "clean up" my diet?

Oh, sweet friend, let me help you! I am excited to share what to do and what NOT to do when you want to "clean up" your diet.

I give you 3 to-dos for this season's homework, plus I have some awesome new NO-COOK salad power bowl recipes to share with you that will make your life easier and healthier, hooray!

I am giddy in this episode, and you can hear it in my voice, ha!

Today’s guest has a heart of gold because she helps anyone, and I mean anyone from ages 9 to 80 build a better relationship with food through her 1:1 counseling service.  She goes above and beyond to help her clients seek the medical attention needed and refer to other specialists depending on the clients’ individual needs.

On this podcast, we do feature many RDNs and other health professions and experts, but today I want to give you the best highlights from our conversations with RDNs this past year in this part 2 of celebrating Registered Dietitian Nutritionist Day from last week. 

We talk with 12 registered dietitian nutritionists in this episode, enjoy!

Today we celebrate Registered Dietitian Nutritionist Day! 

On this podcast, we do feature many RDNs and other health professions and experts, but today I want to give you the best highlights from our conversations with RDNs this past year. 

We talk with 10 registered dietitian nutritionists in this episode and more to come in part 2 next week!

Today's episode is a bit different as we talk with dietitian and runner, Lina Mowet, MS, RDN.   By day, Lina works for WIC and helps young mother navigate the nuances of nutrition for baby and mama. 

I am so excited to share with you today's conversation!  This company is taking online health to a new level. Connecting with people online is something we do every day and I love that health care professionals are expanding their reach to connect with their clients without having to leave your house.

Today I am honored to have registered dietitian Adrien and chief clinical officer of Nourish, an online health company that connects you with a specialized dietitian to fit your nutrition needs. Plus, they help you find affordable nutrition care that works with insurance plans – this is a huge step and makes it easier for people to connect with dietitians.

At Nourish, they cut through the nutrition noise, develop a sustainable plan of action, provide accountability, support, and develop a personalized nutrition plan because nutrition is not a one-size fits all plan.

Our guest today has the approach to fitness that I have been looking for a while, the approach to making everybody feel seen in the fitness platform.

Our guest, certified personal trainer, Kira, is a size-inclusive, non-diet trainer that provides on demand workouts and 1:1 coaching for her clients to help them embrace a diet culture free fitness mindset.

Kira has designed a platform of personalized workout program that can be done wherever you are.  

Her focus is deleting the pressure of changing your body shape or size and find true enjoyment in moving your body.

Kira’s brand on Instagram is amazing as she breaks down fitness myths and so much more – join us for this conversation.

If you could snap your fingers, delete the dieting cycle, feel amazing in your body, and have a refrigerator full of ready-made delicious balanced meals and snacks all your stresses would be gone, right? Well almost. . .

This may sound too good to be true, but when I tell you about our guest today, she has it all from coaching to personalized meals and snacks ready-to-go for the week.

Our guest, registered dietitian, Kate Peterson is passionate about helping her clients feel good in their bodies by eating all their favorite foods, free from guilt, shame, or restriction! Kate teaches her clients there’s room for all foods in your diet and works to help you find balance on your plate.

Katie is working double-duty and has started her own meal prep company to help woman ditch dieting and have ready-to-go meals each week.

Nutrition is complicated and Kate helps simplify food and redefine what healthy means to you – join us for this conversation!

I have been looking for guest with this niche for months now because I feel I am getting close to this stage of life: Perimenopause. 

What exactly is perimenopause? 

What are the symptoms? 

Should I be doing anything right now to help make the years of menopause easier and better for me?

Is gaining weight a natural part of the process during this stage of life?  Help!

I am so excited to share this episode with you today as we talk with registered dietitian, Lesile known as perimenopause nutritionist.

Leslie helps women improve symptoms holistically and build healthy habits for life. She works with clients to help simplify nutrition and understanding the body and hormones during this stage of life. 

Let’s say you have pizza Friday night, and you eat a couple pieces of pizzas plus a bread stick, and you feel full. 

And then . . . you see the brownies and they look so good, ahh! You contemplate a sweet treat and question yourself, “How am I still hungry?”

You’re frustrated for craving something sweet even when you are physically full.

In this episode, we discuss the biological processes of hunger and also discuss the mistakes you might be making in your diet that leads to overeating. 

“You can’t eat after 7 p.m.”

“You have to have willpower to fight through those tough sugar cravings.”

“This certain food is bad, and you should not be eating it if you want to lose weight”

In the words from clients “I have some bad habits from some sad diets.”

This episode makes me so happy to share with you because FINALLY, this client has found her sweet spot to shift her mindset about dieting, stop obsessing about food, and learn to love moving her body through movement that makes her happy!

After working with my client, she states, “After working with Stacy, I have learned that one bad day doesn’t translate to gaining 20 pounds, and I am not a failure”

She has learned to enjoy all foods and not beat herself up overeating certain foods, plus she made a huge change in your body.

We all need to hear this, especially at the beginning of the new year, cheers to you!

Happy New Year!  We make the same resolution to lose weight, to work out more, and to eat healthier each year with the latest weight loss supplement or workout program that usually only last a month or two. 

Why are the resolutions always focused on weight?  Why do ads infer that something is wrong with our current body?  Why do we feel the pressure to make up from those "guilty pleasures" from the holidays? 

Are these resolutions making you happier?  

As we are in the final days of the year, you may be thinking, “I will start my diet on Jan 1st” or “I better finish off all these holiday treats before the New Year.”

And as this feels like this is your ONLY chance to eat badly, thoughts about what the new year may look like comes into your head.

You think you need a go on a new diet because that is what we think we NEED to do for the New Year. 

But let's rethink those resolutions and take a more mindful, balanced approach about our health and habits. 

Do you need to start a diet for the New Year? Are you feeling guilty for enjoying those holiday treats? Do you feel frustrated with your body and need to adapt better eating habits but confused about intuitive eating. Can I still lose weight with intuitive eating? 

Our guest, dietitian Kendyl, is here to help talk about finding food freedom when you have tried every diet. She also talks about how you can stop the diet talk at the dinner table this holiday.  Plus, learn the beginning steps to start the process of eating without guilt for the New Year, yay! 

Good-bye diet resolutions, hello food freedom!

As a mom and a dietitian, this topic is near to my heart.

*I want to bring awareness to this topic so we can teach our kids how to eat intuitively and stop stressing about all those diet culture food rules.   Our kids are sponges and they hear us talking, so let's flip the script and show them how to eat to fuel our body, say positive things about body, and be a role model for them.  

*A child is more likely to get diagnosed with an eating disorder, rather than diabetes.

Let's talk about what a dietitian can do for you!

I bet you have come across a time in your health or a family member's health where a dietitian was needed for a medical condition.  

Maybe you are experiencing some IBS, or a family member is prediabetic/diabetic, or your child has a food allergy, and you don't know where to start in your journey. A dietitian is a medical professional to help you navigate small changes in your nutrition to make biggest impact!

*Disclaimer, this is the #1 missing nutrient I find when working with my clients and health professional.

If I were to tell you more than half of Americans do not meet 50% of this requirement for this nutrient, what nutrient do you think it is?

This nutrient is a categorized as a carbohydrate.

This nutrient can help prevent certain cancers.

This nutrient can help lower cholesterol.

This nutrient can help lower blood sugar and prevent the onset of diabetes.

This nutrient can benefit your gut microbiota which are the millions of bacteria that live in your digestive system.

This nutrient can help you lose weight.

This next clue might give it away – this nutrient can help you poop.

What is your guess? 

Join me for this fun, solo episode! 

If you are on social media, you have seen everything about gut health, leaky gut, protocols - including every program and supplement under sun to help heal your gut troubles. 

Work smarter, not harder is something I am trying to improve in my work habits each week.  This saying also goes for how I shop, mini prep, and plan for weekly meals. 

Do not be alarmed by the word "meal prepping", these 5 simple tips will take less than 20 minutes for the entire week to help make lunches, snacks, and dinner run smoother and stress less about what to eat. 

I will explain how F.A.S.T is more than meaning amount of time, I have named this method for the must-haves for making a balanced meal. 

Join us for this solo episode! 

In this meal planning series, we have been focusing mainly on dinner ideas, but I wanted to squeeze in this series and share simple lunch ideas. My most popular posts on social media have been sharing Lunch Snack plate pictures and the mini charts for you pick to make your own snack/lunch plate within the selected categories.

This is one method to make lunch super-duper easy and extremely filling as you pick your favorites from each category.  Step out of boring lunch ideas and find food that satisfies each taste craving: something sweet, crunchy, savory, creamy and more!  When each taste craving is satisfied, it makes the meal more enjoyable.  

I have a new freebie for you, it is a 2-page pdf guide with many ideas from the selected categories: protein, fiber, colors, fats, sweets and even crunchy. I have come up with 10 to 15 from each category. The second page includes product pictures for you to know what to buy.

I love to provide new ideas to keep good-for-you foods fun and simple, enjoy! 

Today we have the honor of talking with registered dietitian, Carlie, also known as @mindfuleatingsdietitian. Carlie shares her story with a previous job of being a bariatric dietitian and she what she learned from her patients.

This has led her to help women learn how to make a better relationship with food. In this summer series we talk about a popular hot topic in diet culture, carb!  We have covered this topic briefly before, but there still so much out there demonizing carbs and Carlie is here to tell us about the importance of carbs and how to let go of this restrictive way of eating.  She also shares how and why our bodies change in the seasons of life, join us for this conversation.

Alcohol can be a big part of summer fun and sometimes gets a little sticky when it is a part of how we feel about our body, our food choices and how to make it a part of a balanced diet. Today we talk with registered dietitian Jess from Expedition Wellness about how to skip the guilt with our food choices, tips on how alcohol affects our body and ways to filter out the mind games when other people may be a little pushy when it comes to drinking. Join us for this conversation.

Jess was previously featured on the podcast:

I will start my diet on Monday, or I will start my diet tomorrow to make up for all the bad eating I did over the holiday? Do you ever say this to yourself? To have the mentality that you failed AGAIN?! 

Today we talk with registered dietitian Shannon @chefshannonnutrition on Instagram. Shannon helps us make those mindset shifts to get us out of this on and off cycle that makes us feel awful about ourselves and take on the mind frame in looking at the intention of our food choices.

Welcome to our first episode in our summer series talking all about "diet detox".    In this 8-week series, we want to help you ditch the summer diets and start making peace with your CURRENT beach body! We want to be in your ears this summer to delete those dieting restrictive ways, become educated on the effects of diets and learn how to make those mindset shifts to build a healthy relationship with your mind and body.

Welcome to our first episode in our summer series talking all about "diet detox".    In this 8-week series, we want to help you ditch the summer diets and start making peace with your CURRENT beach body! We want to be in your ears this summer to delete those dieting restrictive ways, become educated on the effects of diets and learn how to make those mindset shifts to build a healthy relationship with your mind and body.

Does this title speak to you?  This may be a good intro for the summer as we get caught up in those dieting thoughts that we talked about last week, when we start thinking about swimsuit/summer clothes.

This is an important topic and I think it is becoming a bit trendy, hot in marketing to get you pulled into certain diets. Marketing a diet to be solution to help you with these cravings and state "try this hunger suppressant to delete those cravings," it sounds good, right? 

In this episode I provide 7 Tips to Help You Overcome Strong Food Cravings. 

Have you ever heard the saying "exercise is the best medicine?"

We hear it from personal trainer Kayde as she shares her personal story about her own struggles from an autoimmune disease that came about in her 20’s and found movement to help cure the cause.

From there she fell even more in love with exercise and became an ACE group fitness instructor and onto getting her personal training certificate from NASM.  Kayde is an online personal trainer that teaches exercises that improve balance, strength, flexibility and so much more, join us for this conversation.

Today we have guest registered dietitian Andrea Grange, RD, a non-diet dietitian who helps women stop dieting for good and find food freedom

Today’s episode is a montage from our personal trainers on the podcast!

One thing about coaches or personal trainers, yes, they have to have the knowledge of building a proper workout routine, but they also have to have the personality to connect with people. The personality to be motivating and guide their client from the beginning. We hear about proper movements for workouts but in this episode, we also hear inspiring coaching information about how to keep moving forward in your exercise goal.

In the episode we hear from the rest of the dietitians from the year!  We talk about prediabetes, balancing blood sugar, easy meal planning tips, dairy in your diet, fueling foods, and taking picky eaters to intuitive eaters. 

Each full episode is linked below, join us!

Today we are talking about eating habits for kids. We have covered the topic of intuitive eating for adults, but how do you teach your child intuitive eating, especially when they are picky eaters? Picky eating can be extremely difficult and cause stress for parents and the entire family.  How do you stop tantrums at the dinner table when new foods are served? How do you comfort your child when this happens?

We talk with nutritionist, Hayley known on Instagram.  Hayley has wonderful tips and advice to take your picky eater to an intuitive eater and have peaceful meals. We talk about the steps to introduce new foods, how to calm the worry of making sure your child is getting all the nutrition they need, and how to navigate the holidays, especially when family members may be commenting on what your child is or is not eating.  Join us for this conversation.

Today we have an inspiring guest that will take your through the highs and lows of emotions in her health journey. Katie Allen shares her story about dealing with emotional eating, low self-esteem, and hitting her highest weight.

Katie took it upon herself to make a change in her health. A huge change, a dramatic change that did not come in a matter of weeks or months, but more than a year.

Katie took small steps to finding ways to overcome emotional eating and gain more energy in her daily lifestyle to keep up with her two adorable little girls.

Katie shares the seedling that started her health journey, that ONE thing that was missing, and has flourished to help her lose about a 160 pounds. Even though that number on the scale sounds amazing, there’s so much more than focusing on the physical appearance in this process. 

You will absolutely love this conversation!

Today’s episode is a part of a montage of episodes on the topic of intuitive eating. I have talked with some phenomenal guests here on the podcast, and there are six episodes where this topic of intuitive eating is the title of the episode.  In this episode, I have included snippets of the some of the best advice in one episode. I hand-picked my favorites from each dietitian. I love sharing a library of advice, education, inspiration, and some entertainment along the way. Here are six amazing, registered dietitians that are experts in the intuitive eating.

New diets, new programs, new ways to lose weight are goals still on the mind with the new year. We have been talking a lot about this topic here on the podcast. 

Some people have already given up up on their new year's resolutions, whereas some people are still thinking about their goals and waiting till about February to figure out goals for the new year. 

So, if you are still in limbo about which diet to start or which new eating style you want to take on this year, let's go a little deeper and ask yourself these questions I will discuss in the episode. 

I say this with deepest compassion for you to be successful. I am passionate to find what works for you and how you can maintain healthy habits for life! 

Fad diets, the latest diets you see on Facebook or hear your friend talking about, may be the most harmful to your health because it can set you 1,000 steps back from your goal. Let me explain . . .

Today’s guest is committed to helping her clients find food freedom. She is passionate about ditching diet culture rules, and promoting positive self-talk through her programs, social media, and even has her own mantra cards, very cool!

Welcome to 2022!  Do you set a New Year's resolutions?  Do you focus on goals this month, or do you skip this frenzy?

In this episode, I talk about the do's and don'ts for setting up new goals and how to make new habits stick for long term.  I give some silly examples on the thought process but stay with me on this process there is a method to madness.  I hope to bring some "aha moment" to help boost your insight on your goals for the new year.

I have also made a helpful habit tracker to keep it simple and easy for you to be successful this year.  

Let's take a look at the top 10 podcast for the year as I briefly reflect on each guest and episode topic.  

I have had so much fun getting to know my guests, I feel like we instantly hit it off and become best friends, yay?! Or maybe that is just me because I am so excited to finally get to know each of them after loving their posts on Instagram. And when I don’t have guest, I love to share what is on my soap box and help educate, inspire, and entertain all things wellness. Thank you so much for joining us on the DD podcast.

Here are the top 10 episodes - link to each episode below

Hey there, great to have you here with us this week for another solo episode. I love this title because I think there are all cycles of life where this is totally true, especially when life gets busy, like in the month of December. Ahh, anyway, there are a couple of things to consider when finding a workout routine that works for you, fits into your lifestyle, and feel good about doing, not just another chore to do.

Welcome to a solo episode as I talk about 3 take-aways to think about to shift the mindset from old diet mentality ways to building lifelong healthy habits.  That voice in our head is constant and sometimes hard to "shut off", but there are ways to turn around those thoughts to being more mindful, intentional, and make peace with food and movement.

What is overeating?   How do you describe the physical cues of overeating?  Is overeating different on a normal day versus a holiday or celebration?  How do you quiet those voices about what you think about overeating?  

Well, to many overeating relates to the physical fullness, like you might see after a holiday meal.  Feeling extremely full, even changing into sweat pants, but the question for many is how to prevent it or how to make up for it after overeating.  Some people have the mindset they must skip meals during the day and save their calories for the big meal.  Or workout hard and burn off all those calories either you are going to consume or already consumed. 

Have you ever said or heard someone say, “You’re so skinny eat something?” Today we are talking with registered dietitian Emily Bergey @build.curves on Instagram. Emily’s focus is helping her clients gain weight in a healthy way. Now this topic may not pertain to you but maybe you know someone that is struggling to gain weight and want to improve their nutrition by overcoming GI issues, lack of hunger, or other roadblocks in their health journey. I feel the gold nugget of this conversation is when we talk about how we comment or intend to compliment other people about their body weight. It may not be a compliment to them.

Bonus episode from an IG Live, sharing 5 products I am loving!  These products make my life easier, healthier, and just taste delicious!  

They are packed with nutrition and a great to grab on-the-go or help satisfy the toughest craving.  

What's in this episode: 

These items will be featured in the Daily Dietitian Newsletter.  

Have you ever taken a culinary class? Or do you enjoy watching cooking shows on T.V., but when it comes to the kitchen, you may fall short whether that is a making simple healthy meals or feel overwhelmed with 12-ingredient nutritious recipes, I hear ya! 

How can you make easy meals that are packed with plants and a boost of nutrition, but also taste delicious! Sound too good to be true? Today we are talking with Chef Shannon who is Registered Dietitian Nutritionist, Culinary Coach, and Personal Trainer.

She explains how she helps her clients build confidence in intuitive cooking with a plant-forward focus.  She takes a step-by-step process both in and out of the kitchen to find a sustainable nutrition plan that leaves you feeling empowered and feeling your best.

Join us for this conversation to learn as she explains what intuitive eating is, what is the number one tool to have in the kitchen, and what are those pizzazz ingredients that make eating more plants amazingly delicious. Enjoy my friends.

This episode will get you thinking . . . thinking about those little voices in your head that tell you “Stop you can’t eat that because you will gain weight” or "You can’t eat that it has too many carbs!" or "You can’t eat now, you need to wait."  I laugh because I think we have all heard these voice at some point in our life. That little voice, what we call our inner food critic, or maybe you call it your inner “food police”, those thoughts when you are telling yourself the rules and restrictions we have learned from diet culture.

Dietitians are reaching more people by being in a variety of jobs that help bridge the gap in nutrition education. Dietitians have been in the grocery stores for about 20+ years and the job opportunities have ebbed and flowed in this setting through the years, but they are still providing exceptional services to their customers.

On this episode I am talking with Hy-Vee dietitian, Ashley Danielson. Hy-Vee grocery stores are located in the Midwest, but I know other retailers across the country provide similar services. (*Make note, a dietitian may be referred to as a nutritionist, but all nutritionists are not dietitians. There are differences in education and legal differences between the two titles. DM for more info.) 

We talk about a variety of services a retail dietitian provides, and how they connect to more people that need help and answer questions from simple nutritious meal planning ideas to managing blood sugars for diabetes, to food allergies, and so much more.

Our guest, Ashley loves to educate customers and clients in a fun and lively setting with simple ways to incorporate delicious food into everyday life. As a food and nutrition expert, Ashley is dedicated to helping people live healthier and happier every step of the way.  Join us of this conversation.

I wish there was a mindset switch to turn on and ditch diet culture by instantly thinking and eating intuitively. One and done, but that is not always the case.  As intuitive eating become more and more popular the principles become a little twisted depending on which influencer you may see, and that is why I wanted to talk with registered dietitian, Lisa Schrader, MS, RDN, LDN @thoughtfullyfueled on Instagram. 

Lisa has been helping her clients navigate those little bumps in the road that tend to get some people stuck in their journey of intuitive eating. As the studies show, intuitive eating is an extremely effective way to make peace with food and the body, and sometimes the path can be all over the place. 

Lisa explains a few of the principles of intuitive eating and answers many questions:

She helps explain how to pivot in your intuitive eating journey. Join us for this conversation.

"Fast-tracking" your health goals may sound too good to be true, but let me explain. 

My truth to fast-tracking your goals is summed up in one word. 

Questions to ask yourself, "What can I do every single day to chop away at my goal." "How do I keep showing up for my goals?"  

We discuss the 3 ways to make your healthy habits stick around, not just a fad diet that is too hard to keep up in your daily lifestyle.  

How can you "move the needle" to feel better, move better, or improve your overall nutrition?  

Today, Dana shares with us how she helps her clients start with process and a plan to make fitness a habit. She shares her personal fitness goals on what keeps her to show up and how she implements this mindset when working with her clients. She is a person that just want to be around, even if it 5 a.m. in the morning. She sees you, and her caring heart is what keeps her clients coming back.  We have lots of laughs in this conversation and she share so many good tidbits to hear to help solidify your why to healthy living. Join us for this conversation.

On this solo episode, I share how I meal plan for the month.  I teach this method with my clients and help them to build a balanced, nourishing and satisfying plate. The method gives them options to pick the foods they enjoy and pick from my suggest meal and snack ideas. I call this a flexible meal plan because when life gets busy, the plan provides an idea of what to put on your plate, as you can swap out certain days. 

Along with this episode, I have a my FREE Flexible Meal Planning Workbook that you can use to write up your own personal meal plan with shopping lists, 25 meal and snack ideas, menu list for breakfast, lunch, dinner and snack, plus a beautiful weekly refrigerator menu.

Did you know in the United States, about 1 of 5 adolescents and 1 of 4 young adults have prediabetes? Those predisposed with prediabetes also present unfavorable risks such as type 2 diabetes and cardiovascular diseases.

So, let’s talk about what is prediabetes, and what you need to know about how to balance your blood sugars with nutrition and other lifestyle habits. We talk with registered dietitian and certified eating counselor, Dione Milauskas, MS, RD @prediabetes.nutrition. She gives us the facts about what foods are needed to balance blood sugars and answers of our questions from what causes prediabetes to will a low carb diet help lower my blood sugars and so much more, join us for this conversation.

What is balance? What exactly is balanced eating and how can you find your healthy balance? Let’s hear it from not just one but from two registered dietitians, twin sisters, Symone and Chantel, the balanced eating dietitians from Canada.  I have been following them on Instagram for awhile now and not only do they share gorgeous foodie pictures, but they bring all the basics for easy meal planning ideas and how to fit in their cultural eats in their healthy eating habits. Symone and Chantel define balanced eating and how they help adapt this eating style for their clients. Join us for this conversation.

Welcome back, today we talk with registered dietitian, Tara Moran from nutrition thyme with Tara on Instagram. 

One of the best things about talking with other registered dietitians, they each have their own take on healthy eating including a variety of tips, healthy hacks and whatever they have found to help click with their clients and even friends and family members, Tara share so much in this episode.

I titled this episode the missing link, what is the missing link that lays the groundwork to sustainable healthy habits?  There is a group of words that Tara keeps repeating in our conversation and those key words are small and slow. She gives several examples on how she helps her clients set small slow goals, meeting them where they are at and starting with baby steps to incorporate habits that stick. Tara focuses on finding what works for them and getting away from diet culture’s one-size-fits-all type of program with restrictive eating. Join us for this conversation.

I was incredibly lucky to get talk with Amy from Yummy Toddler Food.

Amy is a professional food blogger, recipe developer, cookbook author, and writer. She has three young kiddos and offers reassurance, encouragement, and simple recipes/tips that make feeding a family more manageable.

Today, I am welcoming my first dietetic intern, Regan Thompson. I was lucky enough to be matched with this exceptional RD to be.  Regan has completed her bachelor's degree in dietetics, then headed on to complete a masters in exercise physiology and now is finishing up her dietetics internship.  She will be heading off to take her dietetic board examination very soon to complete the process of becoming a professional dietitian. 

Regan shares her journey in school and speaks her passion in the world of nutrition and fitness. She currently leads a virtual nutrition and fitness Facebook group and talks about her master’s degree where she studied exercise adherence and accountability. We talk about how to implement accountability and why it is an important part of the puzzle for many clients. Join us for this conversation

Connect with Regan 

Gut health has received some attention with terms like leaky gut, bloating, thyroid health, auto immune diseases, and even linking gut health to the brain.

I am fascinated by the gut and I think there is more science to consider in the years to come. Which is why I asked a registered dietitian, Gina Jones to help explain more about the gut, thyroid and the connection to proper nutrition.  Gina is a specialist in this area and helps her clients navigate nutrition with their own health issues. Gina shares her own personal health journey all while finding her passion through dietetics. 

Gina clarifies the connection between the gut and nutrition and brings attention to developing a personalized nutrition to help find what works for the individual. Just one reason why dietitians can be so helpful to many people that struggle with not feeling well.  Join us for this conversation.

Highlighted topics: Hashimoto's disease, thyroid, gut testing, weight loss, fatigue and more! 

Be sure to check out Gina's courses and resources. 

Feeding nutritious foods to your kids can be a never-ending battle, and let's not forget, keep them well fed, plus not complaining. Anyone?  Well, thanks to Registered Dietitian Nutritionist, Dani Lebovitz, MS, RD, CSSD, CDES, has set the stage for families to make mealtime an enjoyable experience with her website, books and learning resources called Kid Food Explorers! 

Her materials will help transform any picky eater with the help from childhood play. She helps provide easy ways for parents to guide their children to find curiosity and develop a wonder mindset by exploring fruits and vegetables. Her goal is to help grow confident, healthy adventurous eaters.

Refresh or tidy-up or spring clean are some of my favorite ways bring life back to order in certain areas of in my life, whether it is reorganizing a drawer or decluttering parts of the home, a little refresh can do wonders for keeping any mess at bay. 

But this is not a podcast about cleaning, it is a podcast about wellness and I want to talk about refreshing your habits.  You may hear people say, "I have fallen off track with my exercise habits" or "I have spiraled out of control with my eating habits."   And yes, sometimes our healthy habits are no where to be found but let's take a look at some of your habits that need a little refresh so you can repeat and keep moving forward in your health goals. 

Have you ever thought I did not work out today I feel awful and fat? Or I need to lose 15 pounds to fit into my swimsuit in the next month? Or why am I going up in sizes each year, I need to get back to my sizes in my 20’s? Or if only I looked like her . . . 

Whatever your thoughts may be about being a certain weight or having this ideal body in mind that you think will make you happier, these ideas are not something we are born with; they are influenced on us because we see it everywhere! In this episode I talk with Meredith Renshaw, who is a lead dietitian at Freedom Method Nutrition Consulting group. She champions women to help them redefine health, ditch the restrict-binge cycle and embrace intuitive eating. She is a specialist in this area and helps define some of these diet culture-influenced thoughts. You do not want to miss  what she has to say about the five lies diet culture wants you to believe and so much more.

Connect with Meredith!

Instagram: @meredithren.rd

Grocery shopping, do you love it or do you hate it? And whether it is online or in-person, there are some ideas of the do's and don't of healthy grocery shopping.  Some examples of the epitome of healthy grocery shopping may include, "only buying organics" or "only shopping the perimeter." How true are these ideas? I mean, the bakery is on the perimeter? So my question is, "How do I buy the most nutritious foods, on a budget and cut my time in the kitchen? Is this even possible? Healthy grocery shopping, meal planning and understanding what foods to buy can seem extremely overwhelming, help!

So, I asked my hometown friend, and registered dietitian, Anne Cundiff, to help share her latest tips to make grocery shopping an easier, healthier and a less stress experience. Anne has worked in the grocery retail industry for over 13 years and previously worked in the clinical setting. She has 20 years of dietetic experience and provides sound advice to debunk the myths of healthy grocery shopping. 

Maybe you have heard the term intuitive eating and there is another hot term similar to this called intuitive fasting. But wait, is that the same as intermittent fasting. Or am I getting that confused? So, what is intuitive eating and what is all the hype about intuitive fasting? I know it is intuitively confusing!

I have asked registered dietitian Elizabeth Beil, RD, LD, for some help in clearing up the confusion on these trendy topics. Elizabeth helps her clients understand the deeper meaning and reasoning behind food choices.  We talk about the science and studies behind intuitive eating and why it seems to be catching so much attention. We also define intuitive fasting, join us as we break down the confusing verbiage.

Yep, that is right, there is a day just for registered dietitians.  I hope you can celebrate your favorite dietitian with drinks and dessert!  My passion for this podcast is to not only share simple, healthy wellness tips but to introduce you to awesome dietitians.  

Everyone needs their own personal dietitian that fits for them. There are many RDs out there that specialize in specific areas that tailor to their client. Maybe you are struggling with your hormones or making peace with food or navigating the world after a life-changing disease or sports nutrition or want to feed your family healthy, nutrient-dense foods - whatever your needs or goal may be, there is a dietitian out there JUST for you!

So, today I am going to feature my six lovely RD friends that have been on this podcast. I will give you a snippet of each of their conversation and if any of this interests you feel free to go back to the episode and listen.

Have you ever dreamed about snapping your fingers and healthy food magically appears in your kitchen?

Well, thanks to @batchbalanced, this is simple idea has come to life.  Owner, Megan Garvin, developed her own high-protein muffin batter business after solving her own family's problem of making easy, nutrient-dense, delicious, and kid-friendly food.  

While Megan was in the midst of having her babies, her friends begged her for her product.  Taking on this challenge of figuring out all the production, food safety protocols, packaging, marketing and even building her business in TWO locations - Megan shares it all!  The struggles, the heart-warming customer testimonials and how she does it all!  

I loved hearing her story and I'm truly impressed with this product, I mean, the nutrition facts profile is a dietitian's dream of an ideal product for any snack or meal - it is that spot on!  From filling fiber to balanced protein, this simple muffin will keep you going and satisfy any sweet or savory craving. 

Enjoy my friends! 

Welcome to episode 16, where I talk with registered dietitian and life coach, Kelitha Anderson with her private practice Renew Life Nutrition. She is a firecracker, and so motivating to helping people find their version of healthy. She is fun, entertaining, and inspiring. She also empowers colleagues and women of color. She was featured in a black dietitian/nutritionist appreciation post and we talk more about this movement. Join us for a delightful conversation, enjoy!

Connect with Kelitha @renewedlifenutrition

Welcome to episode 15, where I talk with licensed therapist, Cherie from Food Freedom Therapy. She has so much to share with us and it makes for an enjoyable conversation. Cherie helps people find health at every size and body acceptance. As she recovered from an eating disorder herself, she has the knowledge and experience to help people in all the areas. I hope you find this episode insightful and helpful because these topics need to be talked about in a culture that sheds a light to being thin as ideal or perfect.

Check her out at: https://foodfreedomtherapy.com

IG @foodfreedomtherapy

Welcome to episode 14 with guest, registered dietitian Allie Landry, MPPD, RD, LDN, owner of Make Life Peachy LLC, a virtual nutrition practice to help women find the tools to stop dieting and start living.  Allie helps her clients find their happy weight naturally. Her social media platform is booming with viral reels and her programs are popular as ever. She provides a clear method to help women ditch the diet and find food freedom. Join in on the fun for this conversation.

Connect with Allie @make_life_peachy