Spilling the Beans

In Episode 19 of Spilling the Beans, we talk about diet culture in the Latinx community. I chat with Dalina Soto, MA, RD, LDN about standards of beauty and body diversity across culture, why it's okay to change your mind about nutrition concepts, and how she helps women go back-to-basics with nourishing their bodies. Links Mentioned: Intuitive Eating book * Intuitive Eating Workbook * Dalina's Instagram Dalina's Website If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 18 of Spilling the Beans, we are covering Weight Bias in Healthcare. I chat with Lori Brown, RDN, about weight bias and what it is, examples of weight bias in healthcare, how weight stigma can worsen health, and how Lori has experienced weight bias in the healthcare setting herself. This was an eye-opening conversation that I am glad you will be able to listen in. Links Mentioned: Intuitive Eating book * Intuitive Eating Workbook * Lori's Instagram & Facebook Lori's Website If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 17 of Spilling the Beans, we cover the subject of navigating the transition to motherhood. Amanda chats with Crystal Karges, MS, RDN, IBCLC about her personal journey with an eating disorder, some of the challenges that mothers face today, why transitioning to motherhood can be both a beautiful and challenging thing, the societal pressures of conforming your body postpartum, and so much. I gained so much valuable information from this episode and I know you will too. Links Mentioned: Intuitive Eating book * Intuitive Eating Workbook * Crystal's Instagram & Facebook Crystal's Website Crystal's Start With You Moms Facebook Group --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 16 of Spilling the Beans, we cover Principle 10: Honor Your Health with Gentle Nutrition. Amanda chats with Megan Miller, MS, RD, CD about how to know if you're making food choices for health or diet reasons, why knowing the intention behind food choices is important, misconceptions about nutrition for PCOS, and so much more. Links Mentioned: Intuitive Eating book * Intuitive Eating Workbook * Megan's Instagram & Facebook Megan's Website If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 15 of Spilling the Beans, we cover Principle 9: Exercise - Feel the Difference. Amanda chats with Heather Caplan, RD about how to tell if you have have an intuitive relationship with exercise, whether you can follow a training plan and still be intuitive, some of our own stories about our journey with exercise and so much more. Links Mentioned: Intuitive Eating book * Intuitive Eating Workbook * Heather's Instagrams: @rdrealtalk & @heatherdcrd Heather's website WIND Website If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 14 of Spilling the Beans, we cover Principle 8: Respect Your Body. Amanda chats with Dr. Nancy Ellis-Ordway, LCSW, PhD about trends she has seen over the course of her career, body acceptance vs. body love, what you can find in her book, and so much more. Links Mentioned: Intuitive Eating book * Intuitive Eating Workbook * Dr. Nancy's Website Dr. Nancy's Facebook Dr. Nancy's Book If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 13 of Spilling the Beans, we cover Principle 7: Cope with Your Emotions without Using Food. Amanda chats with dietitian, Tracy Brown, about her own journey to food freedom and becoming a dietitian, why simply knowing the facts about nutrition doesn't always create change, the neurobiology of trauma, techniques to help ground yourself toward safety, and so much more. Links Mentioned: Intuitive Eating book * Intuitive Eating Workbook * Tracy's Website for Clients Tracy's Website for Practitioners Tracy's Facebook & Instagram Non-Diet Counseling Skills Course Advanced Counseling Skills Course Information on Polyvagal Theory Information on Window of Tolerance If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 12 of Spilling the Beans, Amanda chats with weight-inclusive dietitian, Lisa Lombardini, about the difference between fullness and satisfaction, why satisfaction is the hub of intuitive eating, and how we can start to identify what foods are satisfying for us. Links Mentioned: Intuitive Eating book * Intuitive Eating Workbook * Lisa's Website Lisa's Facebook & Instagram Tiffany Roe's Instagram & Mr. Roe's Instagram Kylie Mitchell (@ImmaEatThat) blog post on grocery shopping If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

Anti-Racism Resources Mentioned: Google Doc Rachel Cargle Instagram White Fragility by Robin DeAngelo Minnesota Freedom Fund Black Lives Matter #amplifymelanatedvoices creators: @jessicawillson.msrd and @blackandembodied (No links above use any affiliate links of mine and any money made from links below will be donated to one of the above organizations.) -- In Episode 11 of Spilling the Beans, Amanda discusses barriers to feeling your fullness, what fullness may look like for you, how to combat the "clean plate" mentality, which foods make you feel fuller than others, and how to create a more mindful eating experience. Links Mentioned: Episode 8. Principle 2: Honor Your Hunger Intuitive Eating book * Intuitive Eating Workbook * If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links---any proceeds from this episode will go to either the Minnesota Freedom Fund or Black Lives Matter. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 10 of Spilling the Beans, Amanda discusses what is meant by the "food police," examples of common messages diet culture sends us, and how can we start to silence our own food polices. Links Mentioned:  Episode 9- Principle 3: Make Peace with Food 8 Keys to Recovery from an Eating Disorder Book * 8 Keys to Recovery from an Eating Disorder Workbook * Morality of Food Language blog post Intuitive Eating book *    Intuitive Eating Workbook * Body Kindness by Rebecca Scritchfield *   If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started *Amazon Affiliate links --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 9 of Spilling the Beans, Amanda chats with weight-inclusive dietitian, McKenzie Caldwell, about her experience learning about Health at Every Size and Intuitive Eating, how she uses the principles to empower women, what a peaceful relationship with food looks like, why “ unconditional permission to eat” can be so intimidating and so much more. Links Mentioned: Intuitive Eating book Food Psych Podcast McKenzie's Website Nourish Your Knowledge Course Weight Science Study If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 8 of Spilling the Beans, Amanda explains why hunger is natural, shares a historical study on starvation, provides tips for how you can start listening to hunger, and finally leaves you with some journal prompts. Links Mentioned: Intuitive Eating book Intuitive Eating workbook Ancel Keys Study If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 7 of Spilling the Beans, Amanda explains why dieting is so alluring, why it's set up for failure, and how to reject the diet mentality to move closer to becoming and Intuitive Eater. Links Mentioned: COVID-19 Article from Christy Harrison Intuitive Eating book Intuitive Eating workbook Health At Every Size book If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 6 of Spilling the Beans, Amanda explains what Intuitive Eating is, some of the research behind it, the difference between Intuitive Eating and Mindful Eating, and who Intuitive Eating is for. Links Mentioned: Intuitive Eating Studies Intuitive Eating book Intuitive Eating workbook If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 5 of Spilling the Beans, Amanda explains how dieting creates a scarcity mindset, how this tends to lead to the binge-restrict cycle, and how intuitive eating can help you get out of this cycle. Links Mentioned: Social Distancing | 10 Ideas to Thrive NY Times Article about hoarding hand sanitizer Psychology Today Article about 'Scarcity Mindset' Intuitive Eating book Intuitive Eating workbook If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 4 of Spilling the Beans, Amanda breaks down why it can be intimidating to start a journal, why it can be helpful (particularly for people struggling with disordered eating), and 5 ways you can go about journaling. DISCLAIMER: Apologies for the poor sound quality at points during this episode. We are working to fix some glitches with the microphone. Sponsors for this episode: Anchor: Download the free Anchor app or go to Anchor.fm to get started If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 3 of Spilling the Beans, Amanda discusses why we're so obsessed with numbers. These numbers vary from "likes" on a social media post to the number on the scale. But what they have in common is that they typically affect us negatively. This episode talks about the numbers that are often used to measure worth, why this is problematic, and why you should consider thinking about numbers more critically. Sponsors for this episode: Anchor: Download the free Anchor app or go to Anchor.fm to get started If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

In Episode 2 of Spilling the Beans, Amanda discusses why the transition from college to the working world (aka "the real world") is so challenging for women. Many women struggle with this period of life, yet few are openly talking about it. Amanda shares some of the reasons why this life change is so challenging including: new routine, loneliness, disappointment in career choice, and no validation comparable to grades received in college classes. Amanda has found in her practice as a dietitian that this is not an uncommon time where people lean on new or past disordered eating or exercise coping mechanisms to fill the void that grades and other achievements once filled. Sponsors for this episode: Anchor: Download the free Anchor app or go to Anchor.fm to get started If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/spillingthebeans/support

This show serves women fighting food obsession, disordered eating and diet culture, and helps you ditch the diet and find food freedom for good. Registered Dietitian Nutritionist Amanda Lambrechts shares personal and professional insights as well as interviews guests about eating disorders, body image, body acceptance, gentle nutrition, Intuitive Eating, Health at Every Size®, authentic living, and self-care. Throughout the episodes, Amanda offers tips on how to combat your intrusive diet thoughts and help you break free from food guilt. Spilling the Beans is meant to be a brave space for women to feel more empowered in their eating, body image, and mental health. Amongst the sea of diet and “wellness” podcasts and social media platforms, we hope you find refuge in Spilling the Beans. Sponsors for this episode: Daily Harvest: Use code SPILLINGTHEBEANS at checkout for $25 OFF your FIRST BOX. Anchor: Download the free Anchor app or go to Anchor.fm to get started If you're looking for ways to get started on your own journey towards food freedom, take my self-paced course: spillingthebeansnutrition.com/course and download your free Intuitive Eating Beginner's Guide. Full show notes can be found spillingthebeansnutrition.com/podcast. Subscribe for weekly episodes, leave a review, and find show notes on www.spillingthebeansnutrition.com/podcast and be sure to follow Amanda on Instagram and Facebook: @spillingthebeans_nutrition --- Support this podcast: https://anchor.fm/spillingthebeans/support