15. Principle 9: Exercise - Feel the Difference (w/ Heather Caplan, RD)

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

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

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

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

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

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

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

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

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.

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