Break the Diet Cycle

Many people ask: how do you know when "gentle nutrition" is working for you without the scale? If you too are healing your relationship with food and want to pursue health, then you’ll want to know about Intuitive Eating Principle 10: Honor Your Health with Gentle Nutrition. Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Rachael Hartley, RD - fellow Dietitian and author of the book Gentle Nutrition to discuss: What is Gentle Nutrition? How to measure your nutritional wellbeing without weighing yourself meal planning tips and "non-diety" ways to get back into the meal planning groove This episode ends our Intuitive Eating Series! Go back to hear previous principles, or request a free guide to put what you are learning into practice: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Episode Resources: Follow Rachael on Instagram: @rachaelhartlyrd Find Rachael’s book “Gentle Nutrition” on Amazon or wherever books are sold Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram:@no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by No More Guilt with Melissa Landry Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

Body respect can feel difficult after years of dieting. If all you’ve ever known is trying to change your body into something different, then you’ll want to know about Intuitive Eating Principle 8: Respect Your Body. Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Allison Latham-Jones, stylist and Intuitive Eater to cover: What body respect means to ex-dieters Why it is important to be comfortable and express your style through clothes Ways you can improve their relationship to clothing at home, work, and special events Ways to cope with weight stigma and letting go of the weight loss fantasy In this episode, we mention new information we're learning about the about the ecological impact of renting clothing. In the spirit of supporting your value-driven decision making, here are the articles mentioned for you to consider as you balance your values for body respect and environmentalism: https://www.fastcompany.com/90651753/renting-clothing-is-worse-for-the-planet-than-just-throwing-it-away-study-shows https://iopscience.iop.org/article/10.1088/1748-9326/abfac3/pdf Episode Resources: Follow Allison on Instagram: @best.dressed.styling Visit https://bestdressedstyling.com/ for more resources Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram:@no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by No More Guilt with Melissa Landry Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

Do you struggle to listen to your fullness? Registered Dietitian Nutritionists Dalina Soto and Melissa Landry interview Ex-Dieter and member of Melissa’s No More Guilt Community, Suzanne, to talk about one of the most difficult to master Intuitive Eating skills: feeling your fullness. Suzanne gives her real-life take on: In today’s episode we cover: why she choose Intuitive Eating as her next step in healing food guilt Whether or not hunger/fullness scales are helpful to learn to trust yourself? Her biggest challenge listening to her fullness and how she worked through it How she connected to her body WITHOUT making it feel like pressure to be perfect with your fullness all the time after YEARS of chronic dieting Episode Resources: Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist This episode was sponsored by No More Guilt with Melissa Landry Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

We’re continuing on in our Intuitive Eating Skill series with Principle 4: challenge the food police. In this episode, Registered Dietitian Nutritionists Dalina Soto and Melissa Landry discuss: Where the inner “food police voice” comes from How Intuitive Eating uses cognitive behavioral therapy to shift negative self-talk and food guilt The difference between the self-talk of a  “dieter” and an “intuitive eater” Types of negative thinking to look out for in your food freedom journey Episode Resources: Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram:@your.latina.nutritionist This episode was sponsored by No More Guilt with Melissa Landry Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com What did you think of this episode? Leave us a review letting us know how the pod is positively impacting your Intuitive Eating journey. We love hearing from you!

Registered Dietitian Nutritionists Dalina Soto and Melissa Landry discuss Intuitive Eating Principle 2: Honor your Hunger as they walk you through Intuitive Eating with more detail. In today’s episode we discuss: Primal hunger: what is it? The importance of carbs and eating enough What does hunger even feel like? How chronic dieting can mess up your hunger cues How to get started exploring your hunger without judgement or guilt This episode includes several practical takeaways for you to improve your ability to honor your hunger. Direct message Melissa or Dalina with what you learn from today’s exercises! Episode Resources: Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by No More Guilt with Melissa Landry Get the 3 Steps to Eat without Guilt Guide: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Are you in a bigger body and ready to start your food freedom journey? Apply today for No More Guilt Coaching at www.melissalandrynutrition.com

It had to happen eventually, right?! It’s no less bittersweet to say: we’re taking a paise. In this episode Melissa and Dalina reflect on their  2 years creating 80+ episodes of fun, informative podcasts with dozens of guests. We chat about why it’s time for our Break the Diet Cycle partnership to evolve, how our values for content creation are changing as we grow and Instagram becomes obsessed with reels. We reflect on rest, balance, and being true to yourself even as things change. During the hiatus, will be sharing reposts of past episodes so that you can get inspired and kinda-sorta-hang out with us while Melissa steps back and reflects on her next step with the podcast, as she hopes to return with a new format in mind. Want to say thank you for all the free episodes so far? DM us! And please, please, please - hop on our email lists so you can stay up with wherever the wind blows us next. One more time before we got….thanks for being here and being who you are. Peace, Love and Break the Diet Cycle. Episode Resources: Connect with Melissa on Instagram: @no.more.guilt Get on Melissa’s mailing list: https://mailchi.mp/d9207e0baf90/nomoreguiltguide Connect with Dalina on Instagram: @your.latina.nutritionist Get on Dalina’s mailing list: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod

As anti-diet dietitians we encourage you to eat what you want. This may be VERY different from what you have heard in the past about food, so it’s expected that we get asked: “what about health?” or “what about diabetes - are we REALLY going to tell people with DIABETES to eat what they want?” - and the simple answer is YES! You are allowed to eat foods that taste good while you manage your diabetes. We talk about what the different forms of diabetes are, how you can treat and work with family history of diabetes through your Intuitive Eating work, and what it really means to “pair foods” for better blood sugars. Love this episode? DM us your thoughts! We love hearing how the episodes impact you. Episode Resources: Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by Your Latina Nutritionist with Dalina Soto Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at https://yourlatinanutritionist.com/

In this episode we interview Jen, a member of Dalina’s Chula Club, about the four types of hunger: emotional, physical/biological, practical, and taste. Jen gives real examples of how she went from diet extremes to Intuitive Eating. We hope you feel inspired to understand your hunger so you can eat, move on, and enjoy your life without all the guilt! Jen shares her perspectives on healing as a yoga teacher, plus, her tips for the perfect grilled cheese. What were your thoughts on this episode? DM us on Instagram and let us know how you’re doing out there! Episode Resources: Follow our guest Jenn @soulempoweredyoga on Instagram and YouTube Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by Your Latina Nutritionist with Dalina Soto Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at https://yourlatinanutritionist.com/

Meal planning can feel super difficult for a few reasons. What if you don’t have the time? What if you don’t feel like it? And - if you’ve been on one too many diets before - what if it gives you the all out heebie jeebies to plan out *every* bite of food? Meal planning is a life skill, and doesn’t JUST belong to diet culture. We called in Colleen Christensen, RD of @no.food.rules to talk with us about: Why meal planning get a bad rap How can we begin to see it differently and use it to our advantage Tips for meal plans that do not feel like “food rules” ways to have fun with your meals if you choose to plan ahead! Episode Resources: Follow our Colleen at @no.food.rules on Instagram Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by Your Latina Nutritionist with Dalina Soto Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Join the Chula Club at www.yourlatinanutritionist.com

Do you remember hearing the words “hay comida en casa? Or “there’s food at home” whenever you asked your Mom to go to get pizza on the way home after school? The expectation to ALWAYS eat at home (or else risk being wasteful and unhealthy) sticks with us! Especially if like Dalina - your Mom did EVERYTHING by hand and taught you not to waste money. Or maybe your Mom would always say “this is so bad” if relying on take-out for dinner. If you had ANY of these experiences, it makes sense if you feel guilt for wanting to eat out today. In today’s episode we’ve enlisted fellow Registered Dietitian Shana Minei Spence, MS, RDN to talk about why eating out feels SO taboo, and, we’ll help you enjoy eating out as an Intuitive Eater going forward: listening to your body and without guilt. Episode Resources: Follow our guest Shana @thenutritiontea on Instagram Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by Your Latina Nutritionist with Dalina Soto Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Join the Chula Club at www.yourlatinanutritionist.com

Many clients tell us that intimacy issues come up because of their body image. If you’ve ever had the idea your body was not sexy or desirable because of your shape or size – you may wonder: how do you start to become more sex positive as part of your body image work? What do you do if you had a negative experience in the past where a partner made a negative comment about you or someone else’s body? This stuff is hard to talk about, so Melissa and Dalina brought in Cindy Luquin, a bilingual certified sex educator from @howlatthewomb so we could discuss: What is purity culture? How does it impact our body ideals? How do you reclaim pleasure for yourself vs. positioning the you look as solely serving your partner? What do you suggest to help our listeners feel more at peace with parts of their body they’ve long felt shame about: bigger bellies, body hair, stretch marks, saggy boobs? We felt nervous to talk about <seggs> as the kids on TikTok call it (we explain why that is, too!), but in the end found ourselves empowered by this conversation! How did you feel considering sex positivity in your body image work? DM us on instagram with your reaction, or, leave an honest review wherever you listened! Episode Resources: Follow our guest Cindy: https://www.instagram.com/howlatthewomb/ Visit Cindy’s website: ​​https://www.howlatthewomb.com/ Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by Your Latina Nutritionist with Dalina Soto Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritionist.com

Have you heard about the social determinants of health before? Addressing the impact of systemic problems on health is becoming more common - and for good reason! Though individual behaviors matter to your health, they are not the be-all-end-all solution that diet culture says they are. In this episode, we interview public health expert and Registered Dietitian Deanna Belleny Lewis MPH, RDN to discuss: What are the social determinants of health? Why does knowing about social determinants matter? How can people who live with low access to health care, groceries, and safe spaces to move work on their health? What can people with privilege be doing to dismantle the structures that reinforce social determinants others can’t change? We’ve included some resources to keep learning about this topic. What were your reactions to this episode? Direct message us with your reactions - we want to hear from you! Finding our podcast useful? Leaving a rating or honest written review helps us get found so we can support more women in becoming the first in their families to break the diet cycle! Thank you for your support. Episode Resources: Follow our guest Deanna at @deanna.rdn or @diversifydietetics Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist The resource Deanna mentions are White Supremacy Culture and The Social Determinants of Health Donate to Diversify Dietetics at https://www.diversifydietetics.org/ This episode was sponsored by Your Latina Nutritionist with Dalina Soto Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Join the Chula Club at www.yourlatinanutritonist.com

Have you ever struggled with gas, constipation, bloating, or diarrhea? We asked Samina Qureshi, RD to talk about how you can improve these symptoms WHILE ALSO working on your food freedom goals. Listen to this empowering interview and learn: What causes IBS and why so many see improvements when they stop restricting What to do if your favorite or cultural foods include spice, garlic, onions, tomato, and other irritants that may make symptoms worse How to approach elimination/reintroduction diets if you are trying to avoid diets in general Dm us on Instagram after this episode to let us know your thoughts. We felt so inspired to improve GI health WITHOUT a side of diet culture after listening to Samina. How about you? Finding our podcast useful? Leaving a 5 star rating or honest written review helps us get found so we can support more women in becoming the first in their families to break the diet cycle! Thank you for your support. Episode Resources: Follow our guest Samina on Facebook: https://www.facebook.com/inclusiveibsdietitian/,Instagram: https://www.instagram.com/inclusive.ibs.dietitian/ and Tiktok: https://www.tiktok.com/@inclusive.ibs.dietitian Join the Break the Diet Cycle Podcast Community: @break.the.diet.pod Connect with Melissa on Instagram: @no.more.guilt Connect with Dalina on Instagram: @your.latina.nutritionist This episode was sponsored by Your Latina Nutritionist with Dalina Soto Get your free Intuitive Eating guide at: https://yourlatinanutrition.teachable.com/p/quick-intro-to-intuitive-eating Ready to find food freedom with Chulas like you? Apply for group coaching at www.yourlatinanutritionist.com