Sinopsis

Join Rebecca, a registered dietitian, to explore the joys and challenges of cooking for one. On Table For One, you'll join in on interviews with women who share what it's really like to feed themselves, practical nutrition and cooking tips, and you'll also explore intuitive eating and health at every size. Plus we'll share the occasional topic pertinent to single ladies. 

Episodios

  • Episode 46: Interview with Ann, a Salt Lake based Nurse

    Episode 46: Interview with Ann, a Salt Lake based Nurse

    08/05/2020 Duración: 31min

    Show Notes: Rebecca interviews Anne on the I Eat Alone Series. about her experiences with food growing up. She shared her experiences eating with her family growing up, and how her eating habits were developed that way. She learned that it’s ok to change eating habits over time. We talked about changing eating habits with changing exercise habits. And how mindfulness has affected her eating habits. Anne’s Tips for Cooking for One: Incorporate leftovers make the time to cook go to: eggs, salsa, tortillas it’s nice to make a meal and know you can enjoy it for a full week Instant pot/crockpot basic: honey smoked chicken for tacos, rice bowl, other dishes. Rotisserie chicken from Costco to make Thai food, salad, a quesadilla, etc. Having a recipe to look forward to is motivating to get in the kitchen Share it with others-to be able to see someone enjoy it Take home Points: it’s important to recognize what you body needs & try to do that. try a soup night where guests bring sides or dinner group. tips to ma

  • Episode 45: An Interview about Cooking for One with Lindsay of Beauty Redefined

    Episode 45: An Interview about Cooking for One with Lindsay of Beauty Redefined

    01/05/2020 Duración: 40min

    Show Notes: Rebecca interviews Lindsay on the I Eat Alone Series. Lindsay works in Nonprofit Advancement for the Clinton Foundation, and Body Image Education/Activism for Beauty Redefined. She works about 45 hours/week at her 9-5 job and for Beauty Redefined the rest of the time. Lindsay Tips for Cooking for One: it’s ok to eat out grocery delivery. it’s flexible and convenient for when you’re busy be flexible plan as many dinners with friends as possible (it’s a sure bet to spend time with friends and also to have to do) buy smaller amounts of foods so foods don’t go bad, even if you have to spend a bit more per unit Lindsay’s Favorite Places for food: Hale and Hearty, Chopt, Spice Grill, Dig Inn, any good salad to go. Take home Points: think about how you’re evaluating your health and habits. Is it based on how you eat/move, etc? resilience talk to people, write in a journal, walk when you’re feeling down if i were smaller, would I be happier? ask yourself. as women challenge those feelings of shame, we’

  • Episode 44: Interview with Meme, a Dietitian

    Episode 44: Interview with Meme, a Dietitian

    24/04/2020 Duración: 35min

    Today I chat with Meme about what it’s like for her to cook for one. Meet Meme: She currently lives in Alabama, she is a registered dietitian, and runs the blog, Living Well Kitchen. Follow Meme: on Instagram, her BLOG, and Facebook Meme’s Tips for Cooking for One: Freeze leftovers when you’re cooking for one Reinvent leftovers (like make stuffed bell peppers/tomatoes/spaghetti squash with spaghetti sauce) Add extra beans to a chicken dish (if you ate all the chicken) for example Frittata w/ leftovers, stir fry, fried rice Tuna + salsa or hummus/tzatziki Salsa recipe from her blog Take home Points: Embrace the process, enjoy it Chop/prep extra (batch cook) One pot dishes to reduce dishes (add pasta to something). think about the order of cooking On the next episode, Rebecca interviews Lindsay Kite, body image expert, of Beauty Redefined. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group

  • Episode 43: How do I Feel Less Anxious Right Now?

    Episode 43: How do I Feel Less Anxious Right Now?

    17/04/2020 Duración: 20min

    Show Notes:  Life has been flipped on it's side, all the uncertainty, risk of illness, social isolation, and changing work environments and actual work all comes together to push our anxiety levels up. Rebecca shares tips to get the mental health services to help you cope, and shares simple things you can do every day to lower those anxiety levels such as listening to guided meditations, having quiet time, fitting in activities you enjoy, and coming up with things you’re grateful for. On the next episode, Rebecca talks to Meme about her experiences cooking for one. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group.

  • Episode 42: An Interview with Michele, a Data Analyst in Salt Lake City

    Episode 42: An Interview with Michele, a Data Analyst in Salt Lake City

    10/04/2020 Duración: 39min

    Show Notes: Today I chat with Michele about what it’s like for her to cook for one.  Meet Michele: She currently lives in Salt Lake City, UT and works as a data analyst. She usually works about 35-40 hours a week and loves spending time volunteering, working on her house and watching the NBA. We talked about her experiences with food growing up, including her experiences growing up surrounded by different Latin American cultures in Miami. We also talked about restrictive diets and how they can negatively affect us later on. Michele’s Tips for Cooking for One: Meal prepping is helpful, but don’t make a full week’s worth of them. Pre-chopped vegetables Keep versatile ingredients on hand Look up recipes using a specific ingredient you have on hand Michele’s Favorite Recipe Resources She just wings it when making recipes. She’ll look up ways to cook certain ingredients online. Take home Points: It’s important to recognize what you body needs & try to do that Be aware of how nutrition & diet messages af

  • 41: Ill probably gain weight, and I just have to keep reminding myself that itll be ok

    41: I'll probably gain weight, and I just have to keep reminding myself that it'll be ok

    03/04/2020 Duración: 25min

    Show Notes:  Life has been flipped on it's side, and that's stressful enough, but add in this pressure we get or feel about our bodies, that can be too much. Rebecca shares her experiences thinking about her body changing with such drastic changes to life primarily at home. She shares ideas on how to deal with those feelings + why trying hard to maintain or lose weight may not be the most healthful thing right now. On the next episode, Rebecca talks to Michele about her experiences cooking for one. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group.

  • 40: What to Do if you Get Bored

    40: What to Do if you Get Bored

    18/03/2020 Duración: 10min

    First of all, if you don’t feel like you have to do anything. you’re ok doing less. I share a couple things you can do to spend your extra time at home that include learning a new skill in your house, trying a new workout, giving back if you can.  This extra time at home can be enjoyable and fun, take advantage of it and do things that make you feel great!

  • 39: How to Take Care of Yourself During this Transition  Craziness

    39: How to Take Care of Yourself During this Transition & Craziness

    17/03/2020 Duración: 30min

    Each area may be different, and what you do may be different each day, and that's ok. Now's the time to non-judgmentally see what works, what adds stress, and what's enjoyable. Remember to give yourself some grace and know that you can't do it wrong. Connection Sleep/Rest Eating (really cooking) Media Movement Meditation So here’s what you can do with this info: spend some time taking note on how these things go for you. What’s your immediate reaction to thinking “I’m going to workout, or it’s time to cook dinner” or whatever. If you feel comfortable following through with that thought, keep in mind how you feel before, during, and after. Just like what we talked about yesterday with food. This is a good exercise to see how you & your body react to it. This info will be helpful for when we talk about ways to spend your free time that are enjoyable and promote your health! reach out if you’d like to dive in deeper, I’d love to help! I have  a few spots open in my nutrition counseling schedule. 

  • 38: Now that youre working from home, you’re going to be around food all the time. I can help you feel less anxious about that!!!

    38: Now that you're working from home, you’re going to be around food all the time. I can help you feel less anxious about that!!!

    16/03/2020 Duración: 23min

    I’m going to do a 3 day series to help you navigate these upcoming weeks + being at home more so you can still enjoy life, be productive, and be open to these breakthroughs! Today is about working from home & eating, tomorrow is about self care, and Wednesday is about making the most out of your extra time, if you have it! As a dietitian, who specializes in improving health & wellbeing without dieting or restriction, I wanted to have a whole day devoted to eating. It’s something we all have to do, get to do! but it comes with lots of anxiety and worry for a lot of us. First of all, stock your kitchen. Wash up and go to the store or order groceries if you may be sick, are sick, or don’t want to go out. There are lots of options. Be reasonable, get food you can keep for a couple weeks, stock up on convenience foods, and get comfort foods too. You're surrounded by all your food...... what do you do? Does telling yourself you can't eat really help?​ Why emotional eating​ isn't so bad How to cook at home​

  • Episode 37: How to Raid your fridge for dinner aka: how to reduce food waste

    Episode 37: How to Raid your fridge for dinner aka: how to reduce food waste

    28/02/2020 Duración: 32min

    Show Notes:  I interviewed Kaleigh of Lively Table. Kaleigh is a registered dietitian, food blogger, and creator of the blog Lively Table, where she creates nourishing, delicious recipes made with real ingredients, as well as no-BS nutrition tips, approachable wellness and healthy living tips, and sprinkles of real life as a mom. Kaleigh holds a bachelor’s degree in nutrition and dietetics, and a master’s in clinical nutrition, but her real passion is being in the kitchen and helping others discover the joy of cooking and eating. She believes that healthy looks different on everyone, and her goal is to support readers on their journey to eating what makes them feel good with tasty, simple to prepare recipes. Kaleigh currently lives in west Texas with her husband and two daughters. Kaleigh loves cookbooks and draws inspiration from them, as well as from Instagram and from dishes at restaurants that she really loves. Kaleigh’s hobbies include yoga and spin, hanging out with my husband and babies, curling up wit

  • Episode 36: Cooking for One Interview with Andie Interview

    Episode 36: Cooking for One Interview with Andie Interview

    21/02/2020 Duración: 33min

    Show Notes: Rebecca interviews Andie on the I Eat Alone Series. Andie is a 31 year old Certified Child Life Specialist in Spokane, WA. She works about 36 hours/week and loves walking, singing in a band, listening to podcasts, snuggling her nephews, going to shows, and traveling. We talked eating vegetarian, and how she tried vegetarianism as an experiment, and left the door open to changing, but realized she really likes eating plants. We talked about plant based protein sources, and finding restaurants with plant based options. We talked about what she does to save time and effort when cooking for herself, dealing with leftovers, and being aware of her mindset about cooking. We close up the interview by talking a bit about changing behaviors. Andie’s Tips for Cooking for One: Enjoy the process of cooking, it is relaxing and fun Plant based meals are so easy and convenient to throw together Plant based proteins are much less expensive than meat Cooking is a great way to recharge as an introvert Take your tim

  • Episode 35: Treat Yo Self

    Episode 35: Treat Yo' Self

    14/02/2020 Duración: 06min

    Show Notes:  Inspired by Donna & Tom on Parks & Rec, its time to Treat Yo' Self. If you don't have a significant other this Valentine's Day, you don't have to miss out on a special weekend. I share a couple ideas of things to do by yourself or with your girlfriends this weekend, or really any time. It's always a good time to take care of ourselves and to treat ourselves.  Here are a couple ideas of fun things to do: Gather your girlfriends to watch a fun movie and eat pizza Do something you don't get to do often Buy yourself or your friend flowers Make or get a nice meal Go shopping, buy something you've been thinking about for a while Get outside Go explore Try something new On the next episode, Rebecca talks to Andie about her experiences cooking for one. Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Guide on how to Raid your Fridge for dinner (to save money and waste less food) Join in on the conversation in the Table for One Facebook group.

  • Episode 34: Cooking for One Interview with Louise

    Episode 34: Cooking for One Interview with Louise

    07/02/2020 Duración: 33min

    SHOW NOTES: Louise is a 29 year old masters student living in London. She’s originally from Copenhagen, Denmark and has lived in the US as well. She is currently spending her free time learning French, singing and going on weekend escapes. We talked about her experiences with cooking and food cultures in the different countries she’s lived in. We also talked about learning from friends &/or roommates, whether it’s ways to incorporate into your life or the other side and know that’s not what works for you. Our conversation really came down to finding the joy in cooking and eating. And also bringing mindfulness and slow down when cooking. Louise’s Tips for Cooking for One: Learn from others’ habits and grow into the habits that align with your values and life. Learn what’s most important to your Have dinner groups-learn different international cuisines through learning from others’ cultures. Know that there’s different seasons to life-you may have time later on or more space to cook. Have people over to le

  • Episode 33: How Can I Cook in a Crappy Kitchen?

    Episode 33: How Can I Cook in a Crappy Kitchen?

    24/01/2020 Duración: 33min

    Show Notes Today, on the Table for One podcast, Rebecca talks to Emily who is a Registered Dietitian, recipe developer, and food blogger at sinfulnutrition.com. While she currently calls New Jersey home, Emily was born and raised in New Hampshire, and has a borderline unhealthy obsession with all things pug, sloth, and peanut butter related. You can follow her on Pinterest Instagram Twitter  and Facebook. Her favorite cooking/recipe resources are: Smitten Kitchen Eating Bird Food Bon Appetit The Kitchn -Great for cooking tutorials! We talked about what it’s like to live and cook in different kitchens, especially when they don’t include a stove, oven, or other traditional kitchen appliances. She shared cooking tips for when you don’t have all the appliances you may want like an electric skillet, doing batch cooking one day/week, the importance of planning, and no cook meals. She shares cleaning tips to make cooking in a tiny kitchen easier. She shared a few of her favorite meals in small kitchens: salads, ta

  • Episode 32: Cooking for One Interview with Jackie

    Episode 32: Cooking for One Interview with Jackie

    17/01/2020 Duración: 34min

    Show Notes: Rebecca interviews Jackie on the I Eat Alone Series. Jackie is a 26 year old software/web developer based out of the San Francisco Bay area. She works about 40 hours/week and loves traveling, playing the piano, going to the beach, exploring big cities, & cycling when she’s got time off. Jackie’s Tips for Cooking for One: Prep ahead of time: stick to a veggie & protein for the week. especially veggies. Prep veggies all at once, do protein then too. Air fryer! great to not overcook and also if you don’t like handling raw meat If you’re really busy, prep on a weekend or a time you can Plan days you can cook things & do it! Add extra spicy mustard + apple cider vinegar to brussels sprouts. Jackie’s Favorite Recipe Resources:  America's Test Kitchen, Pinterest, Minimalist Baker Blog Take home Points: There’s a lot of freedom in cooking for one, it’s nice to not have to worry about others’ needs or allergies! It’s great to be able to eat when you want/when you can. Don’t feel like you hav

  • Episode 31: How Much is Too Much Fast Food? An interview with Nina, of Feel Good Eating.

    Episode 31: How Much is Too Much Fast Food? An interview with Nina, of Feel Good Eating.

    10/01/2020 Duración: 37min

    SHOW NOTES: Today, on the Table for One podcast, Rebecca talks to Nina Mills, an anti-diet, weight-inclusive Dietitian and Certified Intuitive Eating Counsellor, and Owner of the Melbourne practice, Feel Good Eating. She offers in-person and online nutrition counselling for people with eating and body concerns along the spectrum of chronic dieting, disordered eating and eating disorders. She uses the principles of Intuitive Eating and Health at Every Size® to help people reconnect with their bodies, make food choices from a place of self-care and ultimately feel good eating™. You can learn more at feelgoodeating.com.au or connect on Instagram or Facebook. When she is not dismantling diet culture, Nina can be found catching some live music, annoying her ageing cats that just want to sleep, or exploring the history of her hometown Melbourne. Her one-stop-shop for delicious bulk cooking recipes is Recipe Tin Eats. We talked about fast food, what to do if you don’t like to cook, and really talk about eating out a

  • Episode 30: A few Thoughts  Tips to Set New Years Goals/Intentions

    Episode 30: A few Thoughts & Tips to Set New Years Goals/Intentions

    03/01/2020 Duración: 10min

    Show Notes: Today, on the Table for One podcast, Rebecca shares a few ideas about setting New Years Resolutions in 2020. I'm a huge fan of addressing our stress levels and setting intentions/goals about stress, finding more enjoyable things to do, foster connections, and eat delicious food. I've spent time creating recipes that are easy, quick, and have tips to use up the remaining ingredients you bought for that recipe. You can find these recipes over on Nourish Nutrition Blog. On the next episode, Rebecca will chat with Nina, a dietitian about eating out and we'll answer the question "How Much is Too Much Fast Food?" Resources:  Recipes for one Follow Rebecca on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group.

  • Episode 29: An Interview with Beth of Budget Bytes

    Episode 29: An Interview with Beth of Budget Bytes

    20/12/2019 Duración: 24min

    Show Notes: Today, on the Table for One podcast, Rebecca interviews Beth of Budget Bytes. We talked about ways to save money on food, cook easy and delicious meals, and just cooking for one. We talked about getting creative in the kitchen, what to do if your recipe doesn’t turn out OR how to make foolproof meals, we talk about great ingredients to have on hand and simple ingredients to make your food taste really great, how to reduce food waste and make the most out of leftovers. She shares her tips for using citrus in recipes. And finally we talk about Beth’s favorite super easy base recipes to keep in her back pocket. Episode Break Down: Getting creative in the kitchen: 4:28 What if your recipe doesn’t turn out? 6:00 (10 tips for recipe success) Favorite budget ingredients from the store: 8:10 A case for leftovers: 9:50 How to use up fresh herbs: 12:20 Leftovers & food waste: give yourself a break: 13:07 Money saving hacks in the kitchen: 15:00 How to preserve citrus: 17:00 Beth shares her favorite base

  • Episode 28: Interview with Rachel, a Brooklyn Based Dietitian

    Episode 28: Interview with Rachel, a Brooklyn Based Dietitian

    13/12/2019 Duración: 33min

    Show Notes: Rebecca interviews Rachel on the I Eat Alone Series. She’s a 28 year old dietitian in Brooklyn, New York. She works 35 hours a week as a dietitian and teaches a weight lifting class. She likes to hike all over the world and will stop to pet every dog that crosses her path. Rachel’s Tips for Cooking for One: Experiment with ways to use an ingredient in different recipes Pick a vegetable, then plan recipes off of using that vegetable Give yourself permission to try different foods Get an inexpensive rice cooker Batch cook ingredients while doing laundry or other things Don’t feel like you always have to eat undistracted Rachel’s Favorite Recipe Resources: The Minimalist Baker, Mealime app. Take home Points: Give yourself space to experiment with creating recipes. It can help reduce stress around cooking It’s OK to not cook. If you’ve got budget for it, and like eating out. Do it. NO need for shame or guilt. Find a few FAVE recipes to keep in your back pocket. On the next episode, Rebecca talks t

  • Episode 27: What about Intuitive Eating? with Rachel Larkey

    Episode 27: What about Intuitive Eating? with Rachel Larkey

    06/12/2019 Duración: 36min

    Show Notes: Today, on the Table for One podcast, Rebecca talks to Rachel Larkey, a food loving dietitian in NYC about intuitive eating. We talk about how we were both introduced to intuitive eating, what it is, and what it isn’t.   Show Breakdown: What is Intuitive Eating (IE)/Definition: 9:19 Where to start out with IE: 14:10 (Food Psych ep 127) How to find someone to help you with intuitive eating: 17:20 What IE isn’t: 18:05 IE & Weight Loss: 19:25 (it’s not about weight loss) What happens when you try IE: 21:20 What if this feels scary? 32:40 On the next episode, Rebecca continues the conversation with Rachel about cooking for one. Resources:  Rachel’s Instagram Recipes for one Follow Rebecca on Instagram Download Rebecca's Pantry Essentials Checklist Join in on the conversation in the Table for One Facebook group. Instagram: For Intuitive Eating: @evelyntribole For body positivity: @bodyposipanda Books: For Intuitive Eating: The F*ck It Diet by Caroline Dooner For body positivity: The Body is Not an

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