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]

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

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



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

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. 

S2E1 Limiting Variables: your personal health experiment

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/

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

Get your FREE guide to building better hunger cues here:

theresemartinezrd.com [http://theresemartinezrd.com/]

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

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

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

Weight, health, and nutrition have had a lot of overlapping considerations over the years. 

If we keep engraining this correlation between weight and health, and calories and weight, we create a calorie obsession vs nutrient understanding. THEY ARE NOT THE SAME.

Weight and health, let’s be clear, are not mutually inclusive, nor are they mutually exclusive, and when we go down rabbit holes of black-and-white narratives with the two, we feed a lot of fear, misconceptions and confusion around what the hell to do for our own selves and health.

So let’s get into this

E26: Calories vs Nutrients - How a calorie-focused approach clouds the true meaning of health and nutrition

Disclaimer: I am a dietitian - and NO this pod is not all about defending ALL dietitians. ;) It is about gaining clarity and perspective on why what you see in the media or what you hear from you neighbor - may actually have a little *Nuance* AND to give you a behind the scenes look at the layers considered when improving ones dietary habits.

Join me today as I cover a topic I have been wanting to DIG into for a while but just got a nice catalyst nudge from the recent Washington Post article discussing the anti-diet movement…

I find that there is a LOT of distrust with dietitians out thereand I want to help ya’ll get behind the scenes so you can gain more clarity around WHY this “NONSENSE” is out there ;)

This may be one of my MOST important podcasts to date. Whether you love dietitians and/or the anti-diet approach or have massive skepticism around it all - it is a must listen for a breakdown of it all.

theresemartinezrd.com [http://theresemartinezrd.com/]

Please leave a review or consider sharing this episode!

The referenced articles:

https://www.washingtonpost.com/wellness/2023/09/13/dietitian-instagram-tiktok-paid-food-industry/

https://www.washingtonpost.com/wellness/2024/04/03/diet-culture-nutrition-influencers-general-mills-processed-food/

E25: Can you Trust Anti-Diet Dietitians? Concerns, criticisms, and legitimate considerations 

Join me today as I dive into a topic near and dear to my type one diabetic heart: blood sugar foundations! We are discussing what blood sugar is, what regulates it, and what you can do to better manage your own and WHY you may care BEYOND metabolic diseases like diabetes.

We are ALSO taking a look at insulin resistance, the pros/cons of continuous glucose monitors, and how to approach blood sugars mindfully without rigidity and obsession.

Please remember everything you hear on the EBTL podcast should not be taken as medical advice and to always consult your medical provider.



theresemartinezrd.com

E24 Balancing the Confusion: Blood Sugars, Insulin Resistance, and Continuous Glucose Monitors

Whether you are aware of the anxiety, stress, emotional, out-of-control eating tendencies you have around certain foods or certain situations, if you have found yourself on the other side of intake with the whole "what the heck just happened?" OR if you just find yourself confused with why you are SO hungry when you feel you just can't be satiated.... this is for YOU. 

We are taking a deep dive into physiological and psychological layers of different types of binges to help build an UNDERSTANDING for your behavior and create ACTION items for intervention thereafter. 

The amount of people I work with that are like "yep, relate to that, and that, and that one..." is vast - and it can be SO helpful to create clarity vs feeling like a crazy person every time you feel like you have anxiety around intake that makes you feel uncomfortable, confused, or even guilty or ashamed from intake. 

Let get into seven types of binges, pulled from this book: 

Binge No More by Joyce Nash

https://www.amazon.com/Binge-No-More-Overcoming-Disordered/dp/1572241748

Please remember nothing you listen to on the Eating Between the Lines podcast should be taken as medical advice and is for educational purposes only. 



Theresemartinezrd.com - Grab your FREE guide to improving your hunger cues! 

@theresemartinezrd



E23  Whats your (binge) Type?! (and how to remedy patterns)

On this episode of EBTL, we are diving into the complexity that is TRUSTING your kids and HOW to do so with the many caveats that arise as a kiddo engages with food in this world.

My guest Jennifer House is a Registered Dietitian, mother of 3, author of “The Parents’ Guide to Baby-led Weaning” and founder of First Step Nutrition [https://www.firststepnutrition.com/] in Calgary, Alberta.

Jen believes raising happy, well-nourished eaters who have a healthy relationship with food doesn't have to be a battle! She helps parents teach their kids to try new foods without yelling, tricking, or bribing.

This is such a hot topic and such a challenging course to navigate for so many parents - it is a must listen to get some guidance and next step solutions to help create clarity and ease with the obstacles that arise around kids and a healthy relationship with food. 

Please remember everything you hear on the EBTL podcast should not be taken as medical advice and to please consult your practitioner before making changes to your healthcare plan. 

theresemartinezrd.com - get your FREE guide on how to improve your hunger cues!

Find Jen here:

Picky Eater Action Guide: How to use nuggets & fries to teach your kids to try new foods: https://jennifer-house-7cf2.mykajabi.com/food-chaining

Website and blog: https://www.firststepnutrition.com [https://www.firststepnutrition.com/]

Instagram: https://www.instagram.com/firststepnut

E22 Kids and eating - Can they be trusted? Considerations, challenges, and solutions with picky eaters, intuitive eating, and the current food environment with Jennifer House, RD 

This is a deep dive into the complex nuance of health with a scientific, and non-dogmatic approach to see how various pillars affect your wellbeing-with a special emphasis on nutrition and struggles t

Eating Between the Lines · Zencastr

Eating Between the Lines

This is a deep dive into the complex nuance of health with a scientific, and non-dogmatic approach to see how various pillars affect your wellbeing-with a special emphasis on nutrition and struggles that specifically pertain to women. Untangle your wiring of diet culture narratives and the cluster of what beng "healthy" is WITHOUT getting trapped in extreme ideologies of “health optimization” or total complacency. 

https://theresemartinezrd.com/

Get your FREE guide on how to improve your hunger cues: https://theresemartinezrd.com/hunger-cues-opt-in/