E31 The Pre-meal Check-in: decrease stress, preoccupation, and guilt while building better patterns and outcomes

E31 The Pre-meal Check-in: decrease stress, preoccupation, and guilt while building better patterns and outcomes

How does one evaluate their meals without pre-occupation, stress, overwhelm, judgment and guilt?  I've developed a 5 question check-in I go through with patients when we evaluate intake that may seem like a lot at first - but it is SUCH a great tool to apply so you can create meals that work for you, your health, and your relationship with food longterm.  Listen in to find out how to look at meals through a lens of nuance and curiosity WHILE understanding priorities you want to apply through a healthy diet.  Theresemartinezrd.com Work with me at Nourish! [https://www.usenourish.com/providers/therese-martinez?referralSource=Nourish+dietitian&referralName=Therese+Martinez&utm_source=Nourish_dietitian&utm_term=Therese_Martinez] Work with another specialist RD [https://signup.usenourish.com/flow/get-started?referralSource=Nourish+Dietitian&referralName=Therese+Martinez]

S2 E2 Beyond Macros: The Neglected components of your diet that explain SO MUCH

Today I am diving into a discussion that clarifies WHY there are so many approaches of intake that can work for SOME and not OTHERS and the major considerations you can take to determine what is best for you through highlighting our very neglected and very important components of our diet: Micronutrients I have worked with a LOT of people that are VERY familiar with macros, and I will tell you this is NOT a macro 101 pod. Listen in for a brief new framework around macronutrients that sets the stage for our topic of the day.  Time to go BEYOND the macros, baby. (While also still very much considering them too…) Listen in to figure out why understanding the complementary nature of each can lead to positive health outcomes. Theresemartinezrd.com

S2E1 Limiting Variables: your personal health experiment

Well hello! Welcome back to EBTL :) Today on the pod we are diving into the incredibly important concept of *limiting variables* Consider claims being made by diet culture, wellness culture and conventional medicine for the best solutions to our problems… often times we can either feel like everything with our health is in our control, only to be followed by guilt, shame, and burden when what we change never works or that we can’t handle or afford everything we need to apply.. Or conversely, we otherwise can feel complacent and quick to jump on medications or blame symptoms on things like "getting older" … This episode is breaking down what you can do to figure out what you need to prioritize to get empowered with your own health by becoming your own n-1 experiment. Enjoy! theresemartinezrd.com Please remember nothing you hear on the EBTL podcast should be taken as medical advice. Please consult your healthcare providers before making changes to your health.

E28: The Intuitive Eating Breakdown you NEED to create clarity on this approach with Emily Rae, RD and Certified Intuitive Eating Counselor

Join in the conversation today while we break down the ins, outs, challenges, myths, and indications of/for Intuitive Eating: an anti-diet approach to health that looks to untangle the wiring of diet and wellness culture while recognizing the psychological AND physiological drivers of our intake. Is intuitive eating just eating whenever and whatever you want? Is IE just being complacent with your health and body for the sole purpose of improving your relationship with food? Can you do IE while wanting to lose weight? Do you learn about nutrition when doing IE? OHHH the questions I get go on and on… Today we discuss the 10 principles and what it looks like to go through the process of learning intuitive eating, go over who this approach is most appropriate for, and breakdown misconceptions and myths around the approach. This was a fun one and SUPER valuable! Listen in :) Emily Ray is an anti-diet and Health at Every Size-aligned registered dietitian and Certified Intuitive Eating Counselor based out of Portland, Oregon. Emily is passionate about wellness and treating folks holistically- mind, body, and spirit. She also has over 10 years of experience as a Registered Yoga Teacher which informs her practice as a Registered Dietitian. Emily specializes in eating disorders, vegan nutrition, and fertility all through the lens of the intuitive eating framework https://www.emilyraewellness.com/ [https://www.emilyraewellness.com/] You can also look into insurance coverage options working with either of us at: https://www.usenourish.com/providers/therese-martinez?referralSource=Nourish+dietitian&referralName=Therese+Martinez [https://www.usenourish.com/providers/therese-martinez?referralSource=Nourish+dietitian&referralName=Therese+Martinez] Get your FREE guide to building better hunger cues here: theresemartinezrd.com [http://theresemartinezrd.com/]

The Essential Four Phase Process to Understand Your Journey - Where are you at?

Come hang today while I break down this important four phase process of shifting your health WHILE improving your relationship with food. So often people are honing for the tips and tricks that will improve their health and relationship with food, but then find it only gets them so far… if we do not take a holistic approach like this, OR if we just don’t UNDERSTAND the layers and STEPS needed, we are often stuck in a confusing and frustrating cycle of not knowing HOW or IF we can do more for our health, and fearing the overwhelm and triggers of what we “should” do. Ya’ll, there is a PROCESS. There are considerations at every phase - physically and psychologically. There is mindset. There is skillset. There is knowledge. THIS is how we shift. Listen in.Come hang today while I break down this important four phase process of shifting your health WHILE improving your relationship with food. So often people are honing for the tips and tricks that will improve their health and relationship with food, but then find it only gets them so far… if we do not take a holistic approach like this, OR if we just don’t UNDERSTAND the layers and STEPS needed, we are often stuck in a confusing and frustrating cycle of not knowing HOW or IF we can do more for our health, and fearing the overwhelm and triggers of what we “should” do. Ya’ll, there is a PROCESS. There are considerations at every phase - physically and psychologically. There is mindset. There is skillset. There is knowledge. THIS is how we shift. Listen in. theresemartinezrd.com @theresemartinezrd