05: Growing Through Discomfort: Why Progress in Therapy Doesn’t Always Feel Good

07: Reclaiming Peace with Food: Breaking Free from the Cycle of Fear from Food Sensitivity

What happens when food—something meant to nourish and comfort—starts to feel like a threat? In this episode, we speak with a seasoned registered dietitian who has spent nearly 30 years helping clients unravel the complex web of food sensitivities, fear, and restriction. We explore her model, the Conditioned Food Avoidance and Sensitivity Trap (C-FAST), which captures how people can become trapped in a cycle of fear, avoidance, and worsening symptoms—even without a clear medical diagnosis. You'll learn: How subconscious food-illness associations form * The role of elimination diets, internet research, and fear-based messaging * Why physiological reactions can be real—even when no biological trigger is found * Practical strategies to rebuild trust in food and body * What a biopsychosocial approach to food sensitivities really looks like How her 6-week program, Soften Food Sensitivity Fear, helps people break free from this trap. If you or someone you know struggles with a growing list of food restrictions and constant worry about what to eat, this conversation will offer clarity, compassion, and hope. https://fastfreedomprogram.com/ [https://fastfreedomprogram.com/] Get 20% off with the coupon code: Susan.Watson.20%off   Resources:  Book a free consultation: https://alittlenutrition.janeapp.com/ Email us: admin@alittlenutrition.com Websites: Nutrition: https://www.alittlenutrition.com/ [https://www.alittlenutrition.com/] Mental health: https://www.therapyserviceswinnipeg.com/ [https://www.therapyserviceswinnipeg.com/] Occupational Therapy: https://www.occupationaltherapywinnipeg.com/ [https://www.occupationaltherapywinnipeg.com/] Social Media: Instagram: @alittlenutrition  https://www.instagram.com/alittlenutrition/ [https://www.instagram.com/alittlenutrition/] Facebook: https://www.facebook.com/alittlenutrition [https://www.facebook.com/alittlenutrition] Youtube: https://www.youtube.com/@alittlenutrition [https://www.youtube.com/@alittlenutrition] Free Printables & Tools:  (Quiz) How Peaceful Is Your Relationship With Food? : https://alittlenutrition.myflodesk.com/foodquiz [https://alittlenutrition.myflodesk.com/foodquiz] (PDF) 15 Balanced Meal Ideas >> https://app.flodesk.com/form/666d042cc9e62241570f0351 [https://app.flodesk.com/form/666d042cc9e62241570f0351] (PDF) Non-Sandwich Lunch Meal Ideas For Kids: https://app.flodesk.com/form/65b29491728e48d3f21b09bd [https://app.flodesk.com/form/65b29491728e48d3f21b09bd]

06: 5 Gentle Shifts for Inflammation Support

In this episode of A Little Nutrition Talk Radio, host Susan Watson, RD sits down with colleague dietitian Cailee Heggestad, RD to explore five gentle shifts that can support the body through inflammation—without restriction or perfection. Instead of focusing on what to cut out, this conversation centers on what you can add in to feel more energized, nourished, and supported. From tuning in to your hunger and energy cues, to making peace with movement and rest, this episode offers practical, compassionate strategies that meet you where you’re at. Whether you're managing a chronic condition or simply looking for ways to feel better in your body, this conversation will help you reconnect with your body’s wisdom and celebrate the small changes that make a big difference. Resources:  * Book a free consultation: https://alittlenutrition.janeapp.com/ [https://alittlenutrition.janeapp.com/] * Email us: admin@alittlenutrition.com [admin@alittlenutrition.com] Websites: * Nutrition: https://www.alittlenutrition.com/ [https://www.alittlenutrition.com/] * Mental health: https://www.therapyserviceswinnipeg.com/ [https://www.therapyserviceswinnipeg.com/] * Occupational Therapy: https://www.occupationaltherapywinnipeg.com/ [https://www.occupationaltherapywinnipeg.com/] Social Media: * Instagram: @alittlenutrition [https://www.instagram.com/alittlenutrition/]  https://www.instagram.com/alittlenutrition/ * Facebook: https://www.facebook.com/alittlenutrition [https://www.facebook.com/alittlenutrition] * Youtube: https://www.youtube.com/@alittlenutrition [https://www.youtube.com/@alittlenutrition] Free Printables & Tools:  (Quiz) How Peaceful Is Your Relationship With Food? [https://alittlenutrition.myflodesk.com/foodquiz] :  (PDF) 15 Balanced Meal Idea [https://app.flodesk.com/form/666d042cc9e62241570f0351]s  (PDF) Non-Sandwich Lunch Meal Ideas For Kids [https://app.flodesk.com/form/65b29491728e48d3f21b09bd]:

05: Growing Through Discomfort: Why Progress in Therapy Doesn’t Always Feel Good

In this thoughtful and affirming episode of A Little Nutrition Talk Radio, host Susan Watson, RD, CEDRD and founder of A Little Nutrition Inc., sits down with therapist Kristy Rebenchuk to explore a compassionate truth: progress in therapy can sometimes feel unsettling, emotional, or unexpectedly challenging. Together, they discuss how making changes—even small ones—can be a meaningful sign of growth. From uncovering long-held emotions to redefining what success in therapy can look like, this conversation offers a grounded perspective on the emotional complexity that often comes before clarity. Whether you're just starting therapy or well into your journey, this episode offers validation, encouragement, and the reminder that growth doesn’t have to look perfect to be powerful.   Resources:  * Book a free consultation: https://alittlenutrition.janeapp.com/ [https://alittlenutrition.janeapp.com/] * Email us: admin@alittlenutrition.com [admin@alittlenutrition.com] Websites: * Nutrition: https://www.alittlenutrition.com/ [https://www.alittlenutrition.com/] * Mental health: https://www.therapyserviceswinnipeg.com/ [https://www.therapyserviceswinnipeg.com/] * Occupational Therapy: https://www.occupationaltherapywinnipeg.com/ [https://www.occupationaltherapywinnipeg.com/] Social Media: * Instagram: @alittlenutrition [https://www.instagram.com/alittlenutrition/] * Facebook: https://www.facebook.com/alittlenutrition [https://www.facebook.com/alittlenutrition] * Youtube: https://www.youtube.com/@alittlenutrition [https://www.youtube.com/@alittlenutrition] Free Printables & Tools:  (Quiz) How Peaceful Is Your Relationship With Food? [https://alittlenutrition.myflodesk.com/foodquiz]  (PDF) 15 Balanced Meal Ideas [https://app.flodesk.com/form/666d042cc9e62241570f0351] (PDF) Non-Sandwich Lunch Meal Ideas For Kids [https://app.flodesk.com/form/65b29491728e48d3f21b09bd]

04: The Hidden Toll of ‘Being Good’ with Food

🎙️ The Hidden Toll of ‘Being Good’ with Food Featuring Emily Szatrowski, RD – Eating Disorder Dietitian What if “being good” with food is actually doing more harm than good? In this episode of ALN Talk Radio, Susan is joined by Emily Szatrowski—eating disorder dietitian and nutrition counsellor at A Little Nutrition—to unpack the sneaky ways diet culture rewards restriction while quietly sabotaging our health. Together, they break down why skipping meals, ignoring hunger, or trying to “earn” your food doesn’t just impact your energy—it messes with your metabolism, hunger cues, mood, sleep, and even your relationships. Tune in to learn: * Why eating less isn’t a badge of honour * How meal-skipping fuels food noise and rebound eating * The biological reasons your body pushes back when underfed * The emotional, cognitive, and social toll of restriction * How to start trusting your hunger again—without guilt If you’ve ever caught yourself saying “I’m being good this week” as you turn down a meal or snack, this episode is for you. 💬 Ready to rebuild a nourishing relationship with food? Book a free 15-minute consult with our team to get started. Resources:  * Book a free consultation: https://alittlenutrition.janeapp.com/ [https://alittlenutrition.janeapp.com/] * Email us: admin@alittlenutrition.com [admin@alittlenutrition.com] Websites: * Nutrition: https://www.alittlenutrition.com/ [https://www.alittlenutrition.com/] * Mental health: https://www.therapyserviceswinnipeg.com/ [https://www.therapyserviceswinnipeg.com/] * Occupational Therapy: https://www.occupationaltherapywinnipeg.com/ [https://www.occupationaltherapywinnipeg.com/] Social Media: * Instagram: @alittlenutrition [https://www.instagram.com/alittlenutrition/] * Facebook: https://www.facebook.com/alittlenutrition [https://www.facebook.com/alittlenutrition] * YouTube: https://www.youtube.com/@alittlenutrition [https://www.youtube.com/@alittlenutrition] Free Printables & Tools:    (Quiz) How Peaceful Is Your Relationship With Food? [https://alittlenutrition.myflodesk.com/foodquiz]  (PDF) 15 Balanced Meal Ideas [https://app.flodesk.com/form/666d042cc9e62241570f0351] (PDF) Non-Sandwich Lunch Meal Ideas For Kids [https://app.flodesk.com/form/65b29491728e48d3f21b09bd]

03: Rest Assured: Uncovering Hidden Obstacles to Rest

Today’s episode is called Rest Assured: Uncovering Hidden Obstacles to Rest, and if you’ve ever felt like sleep just doesn’t come easy—no matter how tired you are—you are not alone. Joining us is Alyssa Bietz, a Kinesiologist and Certified Adult Sleep Consultant, and founder of Your Sleep Story. Alyssa works with adults who’ve been stuck in a cycle of sleepless nights and frustration—people who’ve tried everything and still wake up feeling exhausted. Her approach is gentle, evidence-informed, and rooted in helping people uncover the real reasons behind their sleep struggles. We are going to be talking about:  🛏️ Why sleep feels so hard for so many adults 💡 How to create habits and environments that support true rest 🌙 What to do when your brain won’t “shut off” at night 🌀 And how better sleep can ripple into every other part of your life—from mood and memory to energy and well-being Alyssa brings warmth, expertise, and a practical approach that empowers people to finally feel in control of their sleep again. So whether you’re navigating insomnia, perimenopause, shift work, or chronic exhaustion—this episode offers you insight and hope.    Connect with Alyssa on social: https://www.instagram.com/your.sleep.story [https://www.instagram.com/your.sleep.story] or  https://www.yoursleepstory.ca/ [https://www.yoursleepstory.ca/]   Resources:  * Book a free consultation: https://alittlenutrition.janeapp.com/ [https://alittlenutrition.janeapp.com/] * Email us: admin@alittlenutrition.com [admin@alittlenutrition.com] Websites: * Nutrition: https://www.alittlenutrition.com/ [https://www.alittlenutrition.com/] * Mental health: https://www.therapyserviceswinnipeg.com/ [https://www.therapyserviceswinnipeg.com/] * Occupational Therapy: https://www.occupationaltherapywinnipeg.com/ [https://www.occupationaltherapywinnipeg.com/] Social Media: * Instagram: @alittlenutrition [https://www.instagram.com/alittlenutrition/] * Facebook: https://www.facebook.com/alittlenutrition [https://www.facebook.com/alittlenutrition] * Youtube: https://www.youtube.com/@alittlenutrition [https://www.youtube.com/@alittlenutrition] Free Printables & Tools:  (Quiz) How Peaceful Is Your Relationship With Food? [https://alittlenutrition.myflodesk.com/foodquiz]  (PDF) 15 Balanced Meal Ideas [https://app.flodesk.com/form/666d042cc9e62241570f0351] (PDF) Non-Sandwich Lunch Meal Ideas For Kid [https://app.flodesk.com/form/65b29491728e48d3f21b09bd]