Nourishing Nibbles

In this bonus episode, I share a resource for accessing non-diet and weight-inclusive professional and community support. UNdiet Online (my link) If the link doesn't work, you can manually type in: https://bit.ly/undietonline Tour of the platform: https://youtu.be/j6cWTtUXEm8 If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/nourishingnibbles/message

In this episode, I define what an internal or intrapersonal boundary is and why internal boundaries are important. I discuss how to determine what boundaries are important to you and how to set boundaries with yourself. Finally, I offer some concrete examples of internal boundaries with diet culture, food, and body and as always, I close out the episode with an action step. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/nourishingnibbles/message

In this episode, I get vulnerable about losing my job, after speaking out about discrimination in the workplace. I also share my future professional plans, including venturing into private practice. Finally, I share an Audible offer and give you some book recommendations. Get your Audible 30-day free trial, and free 1-2 audiobooks: www.audibletrial.com/nourishingnibbles If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/nourishingnibbles/message

In this episode, I share steps and tips to help you reject the diet mentality. I review the 4 steps to rejecting the diet mentality, as written by the authors of Intuitive Eating, and I add some extra tips and considerations to this list. I bring some awareness to the ways intuitive eating gets unintentionally approached with the diet mentality. I also discuss some markers of success and what it looks like to fully reject the diet mentality. Finally, I leave you with this week's action step. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I share why the diet mentality is so harmful. I detail the physical harm, psychological and emotional harm, and social and cultural harm caused by the diet mentality. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode, I introduce the first principle of intuitive eating, Reject the Diet Mentality. I define diet culture and explain how it relates to the diet mentality. I share some traits and thought processes that are present in the diet mentality. I discuss how to recognize the diet mentality in your daily life, and offer you questions to ask to determine whether the diet mentality is present. Finally, I'll leave you with this week's action step. https://christyharrison.com/blog/what-is-diet-culture https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4381543/ (2015, Impact of weight bias and stigma on quality of care and outcomes for patients with obesity) If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode I discuss some basic nutrition guidelines to make getting started feel practical and approachable. I give you some guidance on how to approach the intuitive eating journey with an open and curious mindset. I also explain the role of an intuitive eating professional in conjunction with your role as the intuitive eater. Finally, I help you get curious about your own personal reasons for embarking on this journey and get clear about what intuitive eating could look like for you. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

In this episode I share what to expect on your intuitive eating journey. I answer the question “How long does it take to become an intuitive eater?” and I share the 5 stages of becoming an intuitive eater. Finally, I offer you a journal prompt to assess where you're at in this process. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

This episode includes and expands on episode 2, “What is Intuitive Eating?”. In this episode, I address additional considerations for practicing intuitive eating on an individual level. I share what intuitive eating is, who it's for, and review the 10 principles. Click here for the 10 principles. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a donation to support this podcast: PayPal --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

What I've been up to, and what's to come! If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

Whether you're scared to fully commit to this anti-diet journey because you're afraid of gaining weight, or you have gained weight and are struggling with accepting your changing body, I see you. In this episode, I'm going to help you get curious about your fear of weight gain. Together we'll explore what weight gain and weight loss mean to you personally. I'll share my personal experience of gaining weight in recovery, and give you some practical tools to help you make peace with your changing body. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In this episode, I will explain what binge eating is, and offer you 5 things to do after a binge. 1) actively show yourself self-compassion 2) practice body respect by prioritizing your comfort 3) engage in a low energy activity that you enjoy 4) fight the urge to compensate for the binge 5) get curious and reflect on what may have led to the binge If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

Terri from Dietitians4Teachers is back to discuss food neutral classrooms for grades 4-8 and high school. This is part 2 of our series on food neutral classrooms. In this episode, we discuss food and body messages in the curriculum for grades 4-8 and high school, two ages that are at high risk for developing disordered eating behaviors. We talk about the many ways diet culture shows up in high school health class settings, and Terri shares some ways teachers can get creative with teaching the health and nutrition curriculum through a food and body neutral lens. Follow Dietitians4Teachers on Instagram and Facebook Check out their Website and resources on TeachersPayTeachers If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In this episode, I interview Terri from Dietitians4Teachers. Terri introduces the concept of food neutrality and why it's important to create food neutral classrooms. She offers an adaptation of the division of responsibility with application for teachers and schools. In part 1 of this 2 part series, we focus on grades K-3. Terri gives us some guidance on how to shift to a food neutral classroom, and she offers some concrete examples of what is developmentally appropriate for this age group. She shares some popular books that she does not recommend for your food neutral classroom, as well as some of her favorite books she does recommend for this age group. Follow Dietitians4Teachers on Instagram and Facebook Check out their Website and resources on TeachersPayTeachers Also mentioned: Kidfoodexplorers on Instagram If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In this episode, I will be discussing how you as a parent or caregiver can support your child in developing a healthy relationship with food. I'm going to start by reviewing what “normal” eating and “normal” growth looks like in a developing child. I'll walk you through Ellyn Satter's Division of Responsibility model, which is considered the gold standard of childhood feeding dynamics. I'll share some tips on introducing new foods, what to serve, and how to support your child at the dinner table. Finally, I want you to know that it's never too late to shift your family feeding dynamic. I'll discuss how you can implement these changes in your home. Ellyn Satter's Division of Responsibility in Feeding Ellyn Satter Institute Website If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

Today I have the honor of introducing you to my very first guest, Dr. Anita Johnston. In this episode we talk about the role of metaphor in eating disorder recovery. Dr. Johnston shares with us the metaphor of the log, which is one of my favorite metaphors from her book Eating in the Light of the Moon. She also discusses what skills we can strengthen to put the eating disorder out of a job. Dr. Anita Johnston's Website Facebook/Instagram Light of the Moon Cafe Website Facebook/Instagram Free Food & Metaphor PDF Residential Treatment Center on Maui If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In this episode, I'm going to offer you a different way to relate to your life experiences. I want to offer you a perspective through the lens of nature, rather than through the eyes of our productivity-driven society. I'll be discussing how we can listen to our bodies in order to honor the season of life that we're in. I'll share how opening our hearts to these ideas can help us to relax into food and body image healing. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In this episode, I'll explore what self-compassion is and explain the 3 components of self-compassion. I'll give you concrete examples of how to put the components of self-compassion into practice. Dr. Kristin Neff, Self-Compassion Website: https://self-compassion.org Dr. Kristin Neff, Self-Compassion Ted Talk: https://www.youtube.com/watch?v=IvtZBUSplr4 If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In part one of this two part series, I examined why “obesity” research is flawed and debunked the myth that a higher weight causes increased health problems. I discussed the detrimental effects of weight cycling and weight stigma on physical and mental health. In part two of this series, I examine what does contribute to a person's overall health. I share information on the link between obesity and hypertension and type 2 diabetes. I zoom out of the focus on weight to include social determinants of health and holistic aspects of health. Finally, I'll provide examples of health promoting behaviors that you can engage in that are completely unrelated to your weight. Studies Mentioned: (2011 Bacon, Aphramor): https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-9 (2010 Dieting and Cortisol): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2895000/ (2015 Determinants of Health): https://www.countyhealthrankings.org/sites/default/files/Park_AmJPrevMed_2015.pdf (2005 HAES study): https://pubag.nal.usda.gov/download/8478/PDF If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

The diet culture we all live in tells us that health is achieved through weight loss, but this claim really isn't supported by the research we have today. In part one of this two part series, I examine why “obesity” research is flawed, and break down what the research really says. Listen in to hear me debunk the myth that a higher weight causes increased health problems. I cover health outcomes that are generally blamed on “obesity”, and explain what else might be at play here. I discuss the detrimental effects of weight cycling and weight stigma on physical and mental health. My goal for this episode is to share why living at a higher weight does not necessarily mean a person will experience an increase in health problems, and to discuss what other factors might contribute to the link we see between higher weights and poor health. In part two of this series, I will examine what does contribute to a person's overall health. Studies Mentioned: (2011 Bacon, Aphramor) Weight Science: Evaluating the Evidence for a Paradigm Shift (2013 Flegal) Mortality and BMI (2016 Tomiyama) BMI and Health Misclassification (2014 Tylka) Adverse Effects of Weight Cycling (2017 Cho) BMI Changes and Mortality (2018 Oh) Weight Cycling and Mortality (2006 Puhl) Doctors Most Common Source of Weight Stigma (2015 Phelan) Impact of Weight Stigma on Patient Outcomes (2017 Jackson) Weight Stigma and Physical Activity (2012 Schvey) Weight Stigma and Calorie Consumption (2008 Meunnig) Perceived Ideal Weight as a Determinant of Health (2017 Wu) Weight Stigma and Health Outcomes (2019 Emmer) Weight Stigma and Mental Health (2013 Sutin) Percieved Weight Stigma and Obesity (2020) Consensus Statement to End Weight Stigma (2014 Himmelstein) Weight Stigma and Cortisol (2019 McCleary-Gaddy) Weight Stigma and Cortisol Job Interview (2018 Vadiveloo) Perceived Weight Stigma and Allostatic Load If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

Join me today as I lay out the research supporting the 95% failure rate of weight loss attempts. I discuss how weight loss research is flawed and share what we know from the National Weight Control Registry. Studies Mentioned: (1999 review Miller): https://journals.lww.com/acsm-msse/Fulltext/1999/08000/How_effective_are_traditional_dietary_and_exercise.8.aspx (2007 review Mann et al.): https://escholarship.org/content/qt2811g3r3/qt2811g3r3.pdf?t=njijaw&v=lg (2015 study Fildes et al.): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539812/pdf/AJPH.2015.302773.pdf (2018 review O'Hare and Taylor): https://journals.sagepub.com/doi/10.1177/2158244018772888 (2005 critique of NWCR): https://www.jneb.org/article/S1499-4046(06)60247-9/pdf (2017 paper on NWCR): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5386813/ If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In this episode, I break down the mental and physical effects that dieting has on the brain and the body. I define what a diet is, and yes, this includes wellness programs. I take you through the body's response to deprivation, and conclude with some relevant research studies. If you're a fan of science and research, this is going to be a fun one! Studies Mentioned: UNC/Self study on weight concerns in women: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3745223/ Minnesota Starvation Experiment by Ancel Keys Concentration Camp Survivors and Binge Eating: https://pubmed.ncbi.nlm.nih.gov/10824666/ The Biggest Loser Research: https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21538 If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

If you are new to this journey and don't know where to begin, this episode is for you. If you are feeling stuck in patterns that aren't serving you, this episode is for you as well. In this episode, I help you become a compassionate observer of your thoughts, emotions, sensations, and behaviors. I share ways for you to practice non-judgemental awareness. Through this practice, you will begin to understand yourself better. We can only create intentional change by first becoming aware. I close out today's episode with a mindfulness meditation to help you put this into practice. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

What does it look like to have a positive body image? It might not be what you think. In this episode, I help you set realistic expectations for improving your body image. I explore why the end goal isn't necessarily to love your body, and I explain the concepts of body respect and body neutrality. Link to study on perceived ideal body weight as a determinant of health. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In this episode, I explain the Health at Every Size® approach. I introduce you to this approach and why it's important, discuss the 5 principles of Health at Every Size, and dispel a couple common myths. ASDAH Health At Every Size Principles Poodle Science If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

In this episode I give an overview of Intuitive Eating - what it is, who it's for, and a summary of the 10 Intuitive Eating principles. Click here for the 10 principles. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support

Join me for this introductory episode where I share my story and give you a taste of what's to come. If you enjoyed this show please rate/review and share with a friend! Connect with me on Instagram @nourishingnibblesrd or email me at nourishingnibblesrd@gmail.com If you'd like to make a one time donation to support this podcast: PayPal Make a recurring donation with the support link below. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/nourishingnibbles/support