Ep 181: 5 Key Ingredients to a Longer Fuller Life

Embracing Movement for Wellness: Beyond the MythsThis episode of the 'One Small Bite' podcast, hosted by David Orozco, a Registered Dietitian and Certified Intuitive Eating Counselor, delves into the misconceptions surrounding exercise, movement, and their impact on health and weight loss. David revisits the conversation with intern Dianna Thomas, an expert in movement and weight loss, focusing on personal experiences with diet culture and the importance of incorporating a weight-inclusive approach to helping clients enhance their health and wellness. They debunk the myth of needing to engage in excessive exercise for health, discussing the signs of overtraining and emphasizing the benefits of integrating small, consistent movements into daily life for overall well-being. The episode highlights studies that question the rigid benchmarks of physical activity, like the 10,000-steps-a-day goal, advocating instead for enjoyable and sustainable forms of movement. David's approach—centered on curiosity, compassion, commitment, and consistency—encourages listeners to explore movement beyond conventional exercise, aiming for a healthy balance that fosters both physical and mental health for a long and nourished life One Small Bite at time! 00:00 Welcome and Special Offer for Listeners01:15 Introducing the One Small Bites Show02:01 Diving into Movement and Weight Loss: Part Two02:35 Personal Stories and Debunking Diet Myths05:11 Understanding Overtraining and Its Effects14:44 The Mental and Physical Toll of Excessive Exercise19:41 Addressing Gym Intimidation and Promoting Inclusive Movement28:43 Differentiating Between Movement and Exercise32:08 Redefining Exercise: Beyond the Numbers33:25 Debunking the 10k Steps Myth: A Deep Dive34:30 The Impact of Movement on Longevity35:01 Study Insights: Steps, Intensity, and Mortality38:08 Challenges and Limitations of Fitness Tracking40:36 Personalizing Fitness: Lulu's Journey50:24 The Philosophy of Small Steps to Health

Not so long ago I had a client that came to me wanting to find the best workout routine and diet plan to lose weight and keep it off. She felt the need to find a high intensity daily training fitness plan in order for her to lose the weight and keep it off for good. She was motivated and I remember she told me she had the "willpower" to stick with it this time. However, when she started working with me she discovered the secrete to exercise and movement. What she discovered will change your view on fitness. Listen in today as we discuss...The benefits of movementThe differences between movement and exerciseWhether it's better to be moving or to exerciseHow much movement is beneficial One small approach toward moving more for a nourished lifeA little info about our wonderful guest today. Dianna is currently a dietetic intern at Emory University Hospital. She holds a Bachelor's degree in Exercise Science from Kennesaw State University and a Master's in Nutritional Sciences from the University of Georgia. She is an experienced personal trainer and group fitness instructor who has run her private personal training company, Mini But Mighty LLC, since 2019. In this role, she helps women become the strongest and most confident versions of themselves by providing weight training coaching. She is passionate about the role nutrition plays in both general health and performance and aims to improve the health of all individuals as she works to become a registered dietitian in the state of GA.

Omega-3s can be a beneficial part of someone's diet, but unfortunately our oceans are being over fished to the point of depletion. What if we had an alternative to those fish oil Omega-3s? What if we could get a renewable and plant-based source of Omega-3s that can be just as healthy for us as the famous EPA and DHA omega-3s we get from fish? Well, we can.! Listen in today to part two on my discussion on Fats, where I'll cover...Types of omega-3sHow Omega-3s are beneficial for our healthNew plant-based alternative sources of Omega-3sThe unfortunate over fishing of our oceansA meal plan for the day with health FatsLooking forward to having you join in today! 

Something so common in the nutrition and health world is this idea of the magic bullet nutrient. Fats in food used to be that magic bullet for me. I used to think that if people could just get higher amounts of monounsaturated and omega-3 fatty acids in their diet, things would be so much better. They’d be able to enjoy food, feel satiated more often, and not overeat. Boy was this thinking flawed! In this episode, I break down the skinny on fats in our diets. What they are, where they come from, and what to pay attention to. Listen in as I go through the four main groups of fats - Saturated, Monounsaturated, Polyunsaturated, and Trans Fatty Acids. And then in my next episode I’ll discuss Omega-3s and some alternatives to Omega-3s that can help us enjoy a longer, more nourished life.   I’m excited for this one. This episode is packed with great information about the types of fats that are helpful, and what to look out for in the ones that aren’t. Come and join me in this two part series on the skinny on fats. 

It’s time for Part 2 of what everyone should know about. If you haven’t had a chance to listen to the first episode, please feel free to check it out here at Episode 183. Supplements are just that, a supplement needed to deal with a deficiency or an insufficiency. However, they are not food, which we need to survive, and they are not drugs, which are also necessary to help us survive. In today’s episode I cover…Understanding what natural really means What the supplement industry doesn’t tell youThe research on supplement qualityDangerous drug and supplement interactions Supplements effects on cancer and general healthBest resources available to help find the better quality supplementsOne small bite approach if you need to take a supplement

When people tell me supplements are safe because they’re natural, I often tell them that poison ivy is also natural, but you wouldn’t be rubbing it all over your face. This is but one of many problems with supplements, and quite frankly just the way the industry likes it. Supplements are not a life-long solution for nutrition. If it were that easy, why would we need food? Come and join me in Part 1 of this two part series on supplements. In today’s episode I'll cover…What is a supplement and what are they forWhy and how they should be takenThe three variables to remember when taking supplementsThe quality, purity, accuracy, and dosage problemsWho regulates supplements and what to watch out forWhat is the financial implications of supplementsOne small bite approach if you need to take a supplementNow stay tuned for next week’s episode where I’ll finish off this two-parter by expanding on what to watch out for, and a food-focused approach will help you get the nutrients you need to help you live a long and nourished life. 

Just like a vegetable or flower garden, living a full and long life requires several key elements to flourish. We know that hard work, dedication, and energy are necessary, but be aware of the things out of our control. For a garden it might be things like the weather, the amount of sunlight, or the critters that enjoy the fruits of your labor first. Longevity requires managing our behaviors like diet, exercising, and sleeping well,  but it also requires a combined effort of community and support, access to quality education, access to quality healthcare, and a safe and secure environment. These things you might not have control over. In today’s episode I will explore the Social Determinants of Health and how they interplay with our lifestyle habits and behaviors to enhance longevity and help us live a nourished life. In today’s episode I'll cover…The comparison of healthy garden to human health and longevityWhat are the Social Determinants of HealthDescribe each of the five determinants of healthThe connection to the 5 key ingredients from last week's episodeTalk about The Harvard Study of Adult DevelopmentDiscuss the most important finding from the Harvard Study One small bite approach to begin or enhance your SDoH

Which is it, live longer or live fuller? What's more important? This is actually some of the conversations I have with many of my clients. We obviously start with nutrition, but quickly move into the 'whys'. Meaning, once we start discussing why we make the food choices we do, life starts revealing itself more and more. However, what we discover is that living longer isn't only about eating the healthiest foods, it's about who we connect with, how we sleep, whether we are active on a regular basis, what habits get in the way, and more importantly the relationships we cultivate. That's it folks! In today's episode  we will discuss the 5 Key Ingredients that will allow us to live a nourished and fulfilling life.  We'll talk about...What are the 5 Key Ingredients to a longer more fulfilling lifeA description of each of these 5 ingredients and how they are importantWhy we lose sight of these 5 ingredientsWhat you can do today to get started on improving One small bite approach that will help make that start stick

Have you ever tried any of those meal kits or delivery services? What was your experience with them? Did you find them helpful, or were the recipes or meals too confusing or too difficult to make? How long did you stick with it, and was it worth it? These questions and more are what I’m going to cover in this podcast episode.Almost every week I have a client or friend ask me about these meal kits and meal service companies. There are various important points to consider if you’re thinking about trying them. In today’s show I’m going to give you a little history of the meal kit and meal delivery industry. Then I’ll go over some of the pros and cons of those meal kits. And then more importantly, I’m going to help you determine whether these meal kits are worth it, and what to consider if you do choose to use one. Here’s what I’ll cover in this episode... The history of the meal kit industryWhich are the most popular onesThe rise and fall of the big two Blue Apron and Hello FreshThe pros and cons of meal kits and meal delivery servicesWho these meal kits are really beneficial forWhat to consider before signing upOne Small Bite approach using themHope this episode helps. By the way, if your company or organization is looking for a dynamic and engaging speaker for your corporate wellness programs. I'm your guy! I’m happy to provide your group with lunch-and-learns or education sessions on various health and nutrition topics. I also provide cooking demonstrations, fitness programs, and even smoking cessation classes. And all of my services have had very positive reviews. Give my contact to your HR or wellness coordinator, and for hearing this on the podcast, they get a 20% discount off the first presentation or engagement. Remember to give them this code, 20OSB, in order to get that 20% discount off the first session. Let's start working! 

Back when I first started as a dietitian, I was on a mission to do two things for my practice ... - Create the best meal plans for my clients- Find the best foods to put in those plans I wanted to make sure I could help people improve their health with the best meal plans out there. Noble concept, right? Or at least I thought so! I used to spend hours calculating all sorts of nutrients content to create the best meals plans. I wanted to make sure they were low calorie, but contained a variety of foods. I wanted to make sure they were low in saturated fat, sodium, and sugar. They also had to be low to no processed foods in these meal plans. In this episode I'll discuss why meal plans are not really worth it. Listen in today as I discuss...How meal plans perpetuate diet cultureHow they are too complicated Learn the pros and cons are and who they really benefitHow meal planning can be done in a simpler and more sustainable wayOne small approach to build a way of eating that is helpful for you