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E31 The Pre-meal Check-in: decrease stress, preoccupation, and guilt while building better patterns and outcomes
84 Plays8 months ago
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
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Transcript
Podcast Introduction and Host's Return
00:00:01
Speaker
Welcome back to eating between the lines, a podcast designed to highlight the nuanced spectrum of health with a focus on dismantling unhelpful narratives around food, body, and nutrition while challenging extreme ideologies of health optimization or total complacency. This is a place to build back your own knowing around food and body and learn how to navigate the noise.
00:00:25
Speaker
I am Therese Martinez registered dietitian and certified personal trainer. And I am so happy to have you here. hello Hello, Welcome back to Eating Between the Lines.
00:00:38
Speaker
I am your host, Therese Martinez. I am ah really excited to be back behind the mic. I've put off recording a new podcast for a long time. It's been since 2024. I think like November, maybe 2024, since I recorded my last podcast,
00:00:56
Speaker
There's been a lot happening in my life and kind of just focus has gone elsewhere. But I am looking forward to getting back to this as life permits.
Simplifying Meal Considerations
00:01:08
Speaker
And I wanted to start off today by going into five considerations for your meals.
00:01:20
Speaker
I don't like to overcomplicate food intake. And I think that people have a tendency to overcomplicate food intake.
00:01:32
Speaker
And it's one of those things where it's like, okay, I'm either thinking about way too many things about what I'm making for a meal, or I'm just not thinking about anything. And things are just kind of going down the hatch, or I'm kind of being reactive versus proactive. And It just seems like there's a lot. There's just a lot for people to either think about or not because of anxiety of overwhelm or just a lack of desire to have these considerations.
00:01:58
Speaker
And what I like to talk about with patients is kind of this like these five questions that you just want to like take a pause with your meals and just go through these five questions. And it's really in a very non-judgmental stance.
00:02:14
Speaker
You are just sort of evaluating your meal so that you can kind of pull the lens back and and see what this meal is doing for you in the hopes that you can down the line be a little bit more intentional versus impulsive with food intake, right? Because I've talked about this a lot where people can oftentimes get behind food intake, right? Maybe they get just super distracted throughout a whole day and they forget to eat. Maybe they're just reactively eating all day and they don't really think about it.
00:02:47
Speaker
um Or people are super duper obsessive and focusing way too strongly on things that actually aren't really super important when it comes to their overall health and progress.
Understanding Macronutrients in Meals
00:03:00
Speaker
And so I like this. I like this checklist. It it helps people, again, just pull that lens back.
00:03:07
Speaker
and And really, truly what I like to consider is how it can impact them patterns. so that people can develop better patterns to develop better outcomes with their health and relationship with food on a whole.
00:03:21
Speaker
Because that's a huge part of this too, is that when we become way too obsessive, it can really damage our relationship with food and it can also pull us out of body. And we we miss this connection to food and body, which can ultimately also really influence our food intake on a whole.
00:03:41
Speaker
So with all of that said, generally a large focus when it comes to an evaluation of your food looks at macronutrients, right? And I've talked about macronutrients a lot on this podcast.
00:03:57
Speaker
Micronutrients are protein, fat, and carbohydrates, right? I've also previously talked about the importance of micronutrients, which are vitamins, minerals, fibers, antioxidants, those kinds of things.
00:04:09
Speaker
And so today I want to walk through those one more time and also discuss the other things I cover with patients when we evaluate intake. So I will note, one of the things that we do together, i don't always do this with patients, but you know when I go over intake analysis, usually it is in the form of reviewing food photos.
00:04:32
Speaker
And photos are really nice because we we interact with our food visually speaking. right And it doesn't require any weighing and measuring. And it's kind of just a way to take a look at of a meal or a whole day and sort of see what was happening. See, again, different patterns, see colors, see...
00:04:53
Speaker
trends, things like that, volume of food as well. And so patients and I will often use food photos as a way to find nutritional gaps in intake, figure out maybe why there may be certain patterns popping up. And also, then we determine changes and adjustments that can work.
00:05:12
Speaker
So it's just really helpful to see and existing intake versus just slapping on recommendations, because it also allows more comfortable adjustments versus brand new to do's.
00:05:23
Speaker
So five things on your plate to consider. First one looks at macronutrients. So again, I've talked a lot about macronutrients in previous podcasts, but a little bit of review for those that have not listened and maybe we need some refreshing. So Macronutrients are protein, fat, and carbohydrates, and they each have unique properties that benefit the body. Okay. so they all have unique roles that they play when you consume them.
00:05:54
Speaker
So essentially macronutrients are categories of these big nutrient types in every single food that we consume. And every food we consume has one or more of these macronutrients.
00:06:07
Speaker
So when I look at a meal, I want to be able to identify these three components in the meal, or at least like have a general idea. Because again,
00:06:19
Speaker
we want to see if we are getting all three. And if we don't get all three at one meal, perhaps we want to then consider if we get it at the next meal. And if we're just really slacking on a certain macronutrient, that might be indicative that we may need to bring it in depending on our symptom picture and you know, resources and palate, etc. First is the prioritization of protein.
00:06:44
Speaker
The reason we generally want to have protein at all meals is because of the impact protein has on stabilizing blood sugar, regulating energy, and also kind of improving hunger cue regulation too.
00:06:59
Speaker
That all is sort of tied together, but just different ways to sort of say a similar thing. It is also the only macronutrient where we have a minimum amount required.
00:07:10
Speaker
So we need a certain amount of protein to live. And... And not necessarily amount that is noted to thrive. We kind of get into that as people work. We work together and kind of titrate what's most optimal for a person.
00:07:26
Speaker
But we do have a minimum amount. So um it is vital in preserving lean body tissue and just loads of other functions as well. So we need protein. that's i mean That's why people throw protein at folks all the time.
00:07:40
Speaker
So first we identify protein content, and it's not just looking at where the protein is. It's actually understanding how much protein is in the meal. Everyone responds differently to types and amounts of protein. So it is important to recognize what that looks like for you.
00:07:56
Speaker
It's not enough to just get the minimum amount needed for most people. There again is kind of an adjustment period for folks to establish more optimal intake. And we go over that.
00:08:08
Speaker
Talk a lot about protein. with patients because again, not all types are created equal in terms of how ah they satisfy and satiate you. And people just get really obsessed with protein. And I just really, really like to emphasize the purpose and other considerations around the nuance with it. But It's not exactly what today is about.
00:08:29
Speaker
So then we take a look at carbohydrates. I like to break down the different types of carbohydrates first, so complex or simple, and then also starchy versus non-starchy so that people can get an idea of how much of each they may be consuming.
00:08:43
Speaker
Again, this is all tied back to patterns. Certain people respond differently to different types of carbohydrates and certain carbohydrates also provide different types of fibers and micronutrients that may benefit one person more than another person. And so again, it's all kind of in response and doing some trial and error with what can work for an individual in terms of what they are needing to remedy or, um you know, kind of improve.
00:09:09
Speaker
So it helps people connect the type and amount of carb they consume to how they feel after they consume it, which in turn will, you know, feed into their patterns.
00:09:20
Speaker
So fat is a little trickier because it is harder to straight up identify on our plate since we use it to flavor and cook more than we just have a hunk of fat on our plate, right? I think people usually just associate like avocado as a main just source of fat that people have on the side. But, you know, it's the oils, it's the butter, it's the the dressings and such that we add into our foods.
00:09:45
Speaker
So it is a little bit trickier to identify just visually speaking, but that's why we go through these pictures together so that I can kind of take note of where the fat may lie. And also fat is higher in calories than protein and carbs. So sometimes it can be helpful to identify sources of fat in times of needing more or less calories. So people get better at identifying it in whole foods like nuts, seeds, animal products, you know, cheese, eggs, and then also things like butter, oil, and dressings.
00:10:18
Speaker
So some people do better with more carbohydrates and less fat, or vice versa. Like I said, it's's it's a trial and error process. And we are really just trying to create more connection to body to sort of see how you respond with different manipulations of these macronutrients.
00:10:35
Speaker
I mean, there are so many additional considerations with this, especially depending on your relationship with food too, because that's a a big, big variable that we consider when it comes to trial and error, because I ah don't like to make this so calculated, more or less, but it's it's really just developing more observation around how the body responds, what you enjoy, etc.
Evaluating Nutrient Density and Meal Volume
00:11:00
Speaker
So first, we identify those macronutrient ratios, then we get into micronutrients. This is looking at the overall nutrient density and diversity of ingredients in a meal. All right. So we can identify certain whole food sources.
00:11:16
Speaker
We look at color. We look at fiber content. And this also can help someone understand where they might be getting more or less micronutrient intake and where there might be nutritional gaps.
00:11:30
Speaker
I don't really go over like exact micronutrients. Like we're not identifying vitamin C and, you know, calcium and things like that necessarily, unless again, it's indicated for the individual, but it's really more just kind of getting a broader a broader picture and helping people sort of see where there might be ah different concentration of micronutrients and different types.
00:11:56
Speaker
So Over time, patients develop a greater skill in knowing more specific fiber numbers. You know, like if we understand how certain beans might be of a higher fiber concentration versus something like maybe broccoli when it comes to just a serving size.
00:12:15
Speaker
But really depends on the person and if they need to and based off of their symptom pictures. So But I do think over time, people generally get better at identifying what foods have what concentration of fiber because we do usually set fiber goals for a day. So number three.
00:12:34
Speaker
so so far, we have macronutrients, we have micronutrients. And then this one takes a look at volume of food in a meal. So there can be a tendency to just focus on checking off these boxes of recommendations around like protein and fiber, right? Like we just get kind of obsessed with, I don't know, again, just numbers.
00:12:55
Speaker
And for some people, this works for others. I just really feel like it can, again, get pretty obsessive and preoccupying. And we sort of miss some other big points when it comes to nutrition.
00:13:08
Speaker
And when we're looking at volume of food in a meal, I find that if, you know, if I'm going to have, say, a fair life protein shake with a banana on the side, perhaps that will help me check off 30, 40 grams of protein and, ah you know, four grams of fiber in that meal. So if I'm like, okay, my goal is protein and fiber, check, check, got it done.
00:13:33
Speaker
But if I am not actually satisfied and satiated with the protein and fiber sources of but but that meal on a whole, that shake and that fruit, I'm not actually impacting my patterns beneficially, right? Because I'm going to end up chasing hunger,
00:13:49
Speaker
within an hour or two and trying to find more of that satiety. And so that's when I look at volume, because many times if we just focus on these numbers, we may be missing the overall calorie concentration, but also literal volume of food in a meal.
00:14:07
Speaker
So sometimes I look at calories, i don't generally like calculate calories out, all the time for people, but some people just need to kind of understand range that they're maybe looking for what the difference is between a snack and a meal.
00:14:23
Speaker
And then also the different types of foods and the different type of volume that helps you be more satiated and satisfied. So yeah, maybe I check off the protein and fiber content with the with the protein shake and banana, but I'm probably going to need a larger volume of food to eat for me to actually be satisfied like for a meal.
00:14:47
Speaker
And so we can look at that in calories. We can also look at it with type of food too and see. I actually even noticed this today with my own breakfast. So I had a bowl of yogurt with these fresh strawberries.
00:15:01
Speaker
They're so good. And I have my usual little piece of peanut butter toast with it, but I realized, wait, hold on. I'm going to get, you know, like 15, 20 grams of protein with this yogurt. And I'm going to get five grams of fiber with this cup of strawberries, maybe a little bit more.
00:15:21
Speaker
But if I'm looking at that, right, like this Greek yogurt and these strawberries, i'm it's going to around 200 to 250 calories. And that's it. And that does not make a satisfied Therese. I would easily turn to snacking, grazing, and chasing my hunger in between my breakfast and lunch.
00:15:42
Speaker
And so i knew i needed to add volume in order for me to be more satisfied. And so that was why I definitely added that piece of toast. But I was just thinking like, oh my gosh, I will 100% be chasing this hunger otherwise.
00:15:58
Speaker
And I know that patients of mine think that they, quote, should be satisfied with a certain when they check off these boxes, right? And if they are not, then they believe there is something wrong with them.
00:16:12
Speaker
They believe there's something wrong with their hunger cues, that they shouldn't be hungry. And it then it it feeds into this distrust in self, distrust in body. And that's very problematic. Like we we we don't want that.
00:16:27
Speaker
And when it really is just that they needed more food at breakfast. And so we can look at it like that. We can also look at volume in and the other sense where maybe they're having a really big meal and It actually leads them to being not hungry for lunch, um or maybe it leads them to having a much lighter lunch or something like that, and then they end up be having a light lunch, and they end up grazing between lunch and dinner.
00:16:54
Speaker
And then it influences their dinner intake. And now it's influencing their patterns on a whole. So it, again, we want to manipulate these meals so that it can feed into appropriate patterns. Um, so, and like, let it be known, there are many ways that people can eat and it doesn't have to always be wildly structured, but the reason we want to develop an awareness around these patterns is because these patterns can create outcomes that we don't want.
00:17:22
Speaker
In which case, having structure can really help limit variables and create clarity in appropriate nutrition and lifestyle interventions. And I personally often see the snacking, the grazing, the super large meals and super small meals.
00:17:37
Speaker
generally not fueling people as well as they should. So that's like other considerations. It's not just, are we checking off the nutrition box that people need? It's like, how are they actually feeling? Right? How, what is this actually translating to in terms of performance, recovery, brain fog, fatigue, like adequate energy, all of that.
00:17:57
Speaker
So for a long time, I just talked about these three things, the macronutrients, the micronutrients and volume of food. But yeah, The past, I don't know, year or so, I have added to this in two things that I feel like are so, so important.
Exploring Meal Satisfaction and Cravings
00:18:15
Speaker
So the first one looks at the satisfaction factor. So this is technically number four, okay? So number four looks at the satisfaction factor. How satisfying is this meal to you? I have found that when we consume meals that check off number boxes like protein and fiber, just...
00:18:33
Speaker
it just It just doesn't do the trick when we are seeking something more satisfying and tasty. Like, mean, you think about it, i see this a lot when people are, quote, on diets. You know, they're going towards these, like,
00:18:50
Speaker
quote, healthy foods. So that's like, you know, chicken, rice and broccoli, check, check, check, I've got my all my different macronutrients, I've got the protein, i got the fiber, but it's like bland and not super tasty. And so it's not very sustainable for folks, right? And so it leads them to chase that satisfaction elsewhere.
00:19:10
Speaker
And so what we want, you know, ideally is to develop a skill set to make healthier foods and and balanced meals tasty and satisfying.
00:19:20
Speaker
But we also don't want to necessarily restrict other types of foods that we know are already very tasty and satisfying to us. One of the things I think about a lot is with a bagel for for breakfast. Okay, so the I think about cheese bagels often in this case.
00:19:40
Speaker
Bagels for extremely long time were like forbidden foods for me. I mean, growing up having type 1 diabetes, bagels are like carb bombs and very hard to bolus for, for me.
00:19:55
Speaker
But they were also like associated with weight gain because it was kind of in the carbs will cause weight era. So I had this very convoluted relationship with bagels because I also absolutely love bagels.
00:20:09
Speaker
And especially cheese bagels. So I always use this example, right, where I know bagels are not like the most balanced breakfast, and little bit lower in protein, generally not a lot of fiber, lots of carbohydrates.
00:20:23
Speaker
And so However, if I honor the fact that I want a cheese bagel, and I have it in the morning, there are a few different routes that I go with this. So one, I see that, oh, man, like I had a bagel, it was enough volume of food, perhaps that actually did keep me satisfied and satiated between breakfast and lunch, because it was truly something that I wanted, and it tasted really good.
00:20:52
Speaker
And sometimes we see that the satisfaction factor of just having a meal that tastes really good and is something you want promotes the same type of pattern that having a really balanced meal does, right? Going back to that whole quote, purpose of protein.
00:21:07
Speaker
It's like if protein's purpose is to balance blood sugars, to regulate hunger cues, to regulate energy, and it's one of the reasons that you incorporate it in to a meal, but you get those same types of benefits when you actually honor a craving of other types of foods and with adequate volume, et cetera, then that's going to impact your patterns just like it would have to have had that balanced meal.
00:21:31
Speaker
Now, again, we want to consider what the rest of our meals look like, e etc. But generally speaking, we will honor and accommodate the other nutritional needs thereafter.
00:21:45
Speaker
We're not just always going to have bagels for every single meal, always and forever. And that kind of goes into but lots of concepts around intuitive eating. But I see that a lot, the satisfaction factor impacting patterns in a similar sense that just having a balanced meal does.
00:22:02
Speaker
But we also can look at it like this. Okay, hey, I have a bagel. And I actually do notice that I have an energy crash later. I do notice that it didn't satisfy and satiate me.
00:22:13
Speaker
So what do i do in this situation where I'm like, I want this food, but I know that it's not going to be quote the best for me in terms of how it makes me feel. Well, that's when we say, okay, I'm going to stay proactive. I'm going to get a snack at the ready in like for an and an hour or two later so that I can make sure I kind of feed a little bit more of my energy and needs at that time. That's an option.
00:22:37
Speaker
Maybe the other option is saying, okay, I do want a bagel. I just kind of know how this impacts me. I'm going to maybe do half and I'm really going to try to balance it out with some other nutrient dense foods. Maybe I add an egg and some fruit or, make an avocado. I don't know, something like that so that I'm balancing this out and still kind of honoring the craving and also having forethought with how it impacts me.
00:23:04
Speaker
That's what so much of this is about, is creating the connection to body, understanding how different meals and different combinations of foods impact you, and then making decisions accordingly without shame, guilt, shitting, all of that, in addition to creating a skill set of how to make more healthful and nutritious foods palatable.
00:23:27
Speaker
So the satisfaction factor is huge. Lastly, i like to pull the lens back. So this is number five. So so far we have macronutrients, micronutrients, volume of food, satisfaction factor, and and now How does this complement the rest of my diet?
00:23:50
Speaker
Because sometimes our meals are not going to be balanced. And sometimes they will be. But it is and important that we don't always judge them, that they and have these expectations that like if we don't have balanced meals, if we're not checking off these boxes, that all hell is going to break loose, right?
00:24:14
Speaker
Sometimes we can make decisions and just like observations around meals and see, okay, how does this complement the rest of my diet? You know, sometimes I don't have a lunch that has loads of protein.
00:24:27
Speaker
But I'm also kind of recognizing sometimes that I am pretty full from breakfast and my breakfast was actually really high in protein and fat. And I'm just not going to feel very good if I have another particularly heavy protein and fat.
00:24:43
Speaker
containing lunch. This happened to me recently, again, where I like had a breakfast that was an egg scramble. i had this belt, these green bell peppers that I really needed to use. And I love green bell peppers in breakfast scrambles.
00:24:56
Speaker
And so i made sauteed them up and I added some onion and I added this chicken sausage and eggs and a little bit of cheese and I had it for breakfast and holy smokes, it was probably the same amount of protein as my other breakfasts usually are, but the amount of fat in it was definitely higher. And I'm pretty positive just like the overall volume was higher too, because the fat content was higher and I was so full, like so full. And this wasn't like I ate huge serving.
00:25:32
Speaker
It was just because the composition of this meal sat in my stomach for a way longer than other types of breakfast that I have. And because of that, when I went to the gym, like a few hours later, it was so uncomfortable.
00:25:50
Speaker
And I got back from the gym and I was like, still full, I had a whole I was gonna have like a leftover steak on my salad. And I was like, that is way too heavy. I'm doing some beans, I'm doing a lot of veg.
00:26:02
Speaker
And I'm going to do that for my salad and for my lunch. And it was such a great way to kind of again, complement the rest of intake. and And so it sort of balances out a little bit.
00:26:13
Speaker
Now, i I'd like to emphasize the fact that we don't have to like always have it balanced out day to day and meal to meal, things like that either. But it's really helpful to just, I don't know, pull that preoccupation back from certain meals that may not seem super balanced and just sort of help stay intentional around How does this meal going to make me feel?
00:26:38
Speaker
Also, I see this a lot with like, even looking at things like protein bars, and how people get super obsessed around sugar in protein bars.
00:26:49
Speaker
And honestly, sugar and a lot of things like people get, I don't know, weary around adding honey to marinades and dressings. And I don't know, Sugar is a hot topic.
00:27:00
Speaker
And when a person looks at a protein bar, I like to ask similar questions. But we know one of them is like, what's the purpose of this protein bar? Usually it's to fill in a hunger and nutritional gap between meals, um you know, help a person feel a bit more satisfied and between meals, or maybe it's to like be a part of like a bento box style meal, but it's usually to help support and influence satiety.
00:27:28
Speaker
And so I have people ask themselves, does this do that job? Like, is it serving its purpose in that sense? And we have a whole thing of like how to evaluate the labels and what we kind of look at, et cetera. But if it serves that purpose, but it's got 10 grams of sugar, you know, people will often say, I just shouldn't have it because it has so much sugar in it.
00:27:50
Speaker
But I like to pull the lens back and say, where else are you getting sugar in your diet? Right. you know, are you having a lot of sugar elsewhere? And sugar is also fine, right? Like we don't have to demonize sugar.
00:28:03
Speaker
It's again, just trying to create connections with how does a lot of sugar make you feel and what happens to your patterns, etc. But what a lot of people will discover is when they have like the protein bar with the sugar, and it's fulfilling the purpose, and they then see the rest of their diet actually doesn't really contain tons of sugar,
00:28:23
Speaker
oh, it complements the rest of their diet, right? This is an example of how we don't have to get so hyper fixated on every single thing
Balancing Sugar and Overall Diet
00:28:30
Speaker
that we consume. And we can pull the lens back and say, okay, this does complement the rest of my diet pretty well.
00:28:36
Speaker
And maybe we do see, well, you know, there's a lot of sugar intake in all of these other areas of the diet. Now, there would be many things I would take into consideration around that. And again,
00:28:49
Speaker
There's always an evaluation and a reflection on the relationship with food a person has. And if the reason they're consuming a lot of these high sugar containing foods has layers, but...
00:29:03
Speaker
If we're kind of looking at it a little bit more objectively, you know, perhaps then we say, okay, are there other areas where maybe the sugar is impacting how you feel in a certain way where we can kind of bring that down?
00:29:17
Speaker
Or maybe there are other protein bars that have less that serve the same purpose and function. And that would be something we would take a look at. So, okay. yeah So not too crazy of a long episode today, but again, just to kind of summarize five things to look at, to take into consideration.
00:29:40
Speaker
when you are evaluating your meals. And this is meant to be quickish, right? um That first, it might be a little bit longer as you develop a skill set.
00:29:51
Speaker
But otherwise, we're just looking at, hey, okay, where are the macronutrients? Okay, how much, how much of each are on here? What's kind of the type? All right, just kind of brushing through then the micronutrient content do i know if there's fiber is there not okay just again observational observational what's the volume of food okay and how am i going to feel after this how do i feel after that's a really important one to consider when we're thinking about volume of food and then the fourth the satisfaction factor right how how much do i enjoy this
00:30:25
Speaker
And I'd like to recognize there are there are people out there, little sidebar on this, that that are just down the hatch folks. I don't work with a lot of them. you know I think most people that I work with really care about the taste of their food.
00:30:39
Speaker
But there's also certain you know times where I'm a little bit more of a down the hatch person where it's like, I want this to taste good i don't want this bad, but I'm not going to It doesn't have to blow my mind every time. And that's not my point with the satisfaction factor. It's just this awareness that sometimes if we're never considering or not considering this enough, we do end up compensating elsewhere.
00:31:03
Speaker
And then lastly, how does this complement the rest of my diet? What does this look like ah in terms of the whole picture? Let's pull the lens back. So There you have it, you guys. i would love to hear from you if there are any topics that you want me to talk about moving into summertime and let me know.
00:31:26
Speaker
And quick reminder, just to check out the links in the notes for any additional assistance and help that you may need.
00:31:37
Speaker
i have a lot, a lot, a lot of resources resources and recommendations for practitioners that may be more suited to help you with a specific condition if you need and want covered by insurance. These are other dietitians that, uh,
00:31:56
Speaker
work with nourish and then also of course
Resources and Support for Listeners
00:32:00
Speaker
myself. So please reach out if you need any specific recommendations there, because there are some amazing, amazing people I work with that can help.
00:32:11
Speaker
So have a wonderful rest of your day and we'll talk to you soon. Thank you so much for listening today. If you enjoyed the show, please consider sharing it or giving it a five-star rating as this helps the show a ton Also, please please utilize the links below to explore additional ways to get support with tailored nutrition and lifestyle recommendations for your personal conditions and relationship with food.
00:32:38
Speaker
Remember, I take insurance that often covers 100% of the costs. If my schedule is full or you desire to work with someone of a different specialty, please check out the other qualified dieticians at Nourish using the link below.
00:32:52
Speaker
Otherwise, you can head over to my website, theresemartinezrd.com, where you can snag my free guide on how to improve your hunger signals, get on my email list for regular juicy content,
00:33:05
Speaker
or apply for the next round of my signature program, Restoring Nutrition Intuition. Talk soon.