Healthy Simple Mexican Dietitian

Healthy Simple Mexican Dietitian Thu, 02 Apr 2026 17:44:53 -0700 https://healthysimpleyum.com/ en-us © 2026 Healthy Simple Mexican Dietitian yes Support this Podcast b1d97b5b-aa82-56b8-81ac-f1773c0dc443 Anna Rios episodic false Real nutrition talk, rooted in culture. Join Anna Rios from Healthy Simple Yum, a Mexican-American registered dietitian, as she breaks down wellness myths, teaches culturally relevant nutrition, and empowers women to reclaim their health on their terms. From diabetes prevention and management to plant-based nutrition, every episode delivers practical tips and heart-centered conversations to help you eat better without losing your culture. This podcast is for those who want to feel seen, supported, and inspired to take charge of their health journey.

]]> Buzzsprout (https://www.buzzsprout.com) nutrition, mexican, latina, mexican food, mindful eating, emotional eating, diabetes, healthy eating, dietitian Anna Rios https://storage.buzzsprout.com/phsa1e08vzcvyiknlkxf3ftc8a5e?.jpg Healthy Simple Mexican Dietitian https://healthysimpleyum.com/ Roots, Recipes & Resilience: The Stories Behind Our Plates (with Chef Odie, author of Provecho) Roots, Recipes & Resilience: The Stories Behind Our Plates (with Chef Odie, author of Provecho) Send us Fan Mail

In this episode, I sit down with my friend Chef Odie (formerly known as Edgar Castrejón, author of Provecho) for a deeply honest conversation about how growing up in a Mexican American household shaped who we are today.

We open up about our childhood experiences with poverty, the emotional connection to Mexican comfort food, and how those early years influenced our relationship with nutrition, success, and work.

If you’ve ever struggled with rest, productivity, or your relationship with food, this conversation will resonate.

Stay connected with me!

Take Control of Your Diabetes

The Healthy Latina Method

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]]> Send us Fan Mail

In this episode, I sit down with my friend Chef Odie (formerly known as Edgar Castrejón, author of Provecho) for a deeply honest conversation about how growing up in a Mexican American household shaped who we are today.

We open up about our childhood experiences with poverty, the emotional connection to Mexican comfort food, and how those early years influenced our relationship with nutrition, success, and work.

If you’ve ever struggled with rest, productivity, or your relationship with food, this conversation will resonate.

Stay connected with me!

Take Control of Your Diabetes

The Healthy Latina Method

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18955712 Thu, 02 Apr 2026 17:00:00 -0700 4182 30 full false Oils I Actually Recommend as a Dietitian (and How to Use Them) Oils I Actually Recommend as a Dietitian (and How to Use Them) Send us Fan Mail

From olive oil to canola oil to “seed oil” debates all over social media, it can feel overwhelming to know what to use in your kitchen.

In this episode, I’m breaking it all down as a dietitian without fear-based advice or extreme wellness trends.

We’ll talk about:

Why fats and oils are essential for your health
How different types of fats impact heart health and hormones
The truth about seed oils and inflammation
The best oils for cooking, frying, sautéing, and drizzling
Budget-friendly, accessible options that actually make sense for real life

I’ll also walk you through how to choose the right oil based on how you’re cooking, so you can feel confident in your kitchen.

Take Control of Your Diabetes

The Healthy Latina Method

E-books

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Apply to my nutrition program

Support the show

]]> Send us Fan Mail

From olive oil to canola oil to “seed oil” debates all over social media, it can feel overwhelming to know what to use in your kitchen.

In this episode, I’m breaking it all down as a dietitian without fear-based advice or extreme wellness trends.

We’ll talk about:

Why fats and oils are essential for your health
How different types of fats impact heart health and hormones
The truth about seed oils and inflammation
The best oils for cooking, frying, sautéing, and drizzling
Budget-friendly, accessible options that actually make sense for real life

I’ll also walk you through how to choose the right oil based on how you’re cooking, so you can feel confident in your kitchen.

Take Control of Your Diabetes

The Healthy Latina Method

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18914892 Thu, 26 Mar 2026 15:00:00 -0700 1573 29 full false Can You Lose Weight Eating Tortillas, Arroz, and Frijoles? Can You Lose Weight Eating Tortillas, Arroz, and Frijoles? Send us Fan Mail

If you think tortillas, arroz, and frijoles are the reason you’re not losing weight… think again.

In this episode, I’m breaking down what’s actually going on and why cutting out your favorite foods might be holding you back. If you're tired of calorie counting or diets that have you starting back up every Monday, this one's for you!

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Take Control of Your Diabetes

The Healthy Latina Method

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Apply to my nutrition program

Support the show

]]> Send us Fan Mail

If you think tortillas, arroz, and frijoles are the reason you’re not losing weight… think again.

In this episode, I’m breaking down what’s actually going on and why cutting out your favorite foods might be holding you back. If you're tired of calorie counting or diets that have you starting back up every Monday, this one's for you!

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Take Control of Your Diabetes

The Healthy Latina Method

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18876744 Thu, 19 Mar 2026 13:00:00 -0700 1653 28 full false Lies You’ve Been Told About Mexican Food (& The Truth!) Lies You’ve Been Told About Mexican Food (& The Truth!) Send us Fan Mail

For years, Mexican food has been blamed for diabetes, weight gain, and poor health. But how much of that is actually true? In this episode, we unpack the biggest lies you’ve been told about Mexican food, and what the science really says. Make sure to grab the Diabetes Guide + Meal Plan or the Healthy Latina Method for weight management while they're on sale!

Take Control of Your Diabetes

The Healthy Latina Method

Apply to my nutrition program

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Support the show

]]> Send us Fan Mail

For years, Mexican food has been blamed for diabetes, weight gain, and poor health. But how much of that is actually true? In this episode, we unpack the biggest lies you’ve been told about Mexican food, and what the science really says. Make sure to grab the Diabetes Guide + Meal Plan or the Healthy Latina Method for weight management while they're on sale!

Take Control of Your Diabetes

The Healthy Latina Method

Apply to my nutrition program

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Support the show

]]> Anna Rios Buzzsprout-18798893 Thu, 05 Mar 2026 15:00:00 -0800 1753 27 full false Why Blood Sugar Spikes Even if You're Eating "Healthy" Why Blood Sugar Spikes Even if You're Eating "Healthy" Send us Fan Mail

So many people are eating “healthy” and still seeing high blood sugar, and it’s confusing, frustrating, and exhausting. In this episode, we break down why nutrient-dense foods can still spike glucose, the difference between healthy eating and blood sugar balance, and what actually matters for glucose stability. You’ll learn how food structure, pairing, stress, sleep, culture, and metabolism all play a role.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Take Control of Your Diabetes

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Apply to my nutrition program

Support the show

]]> Send us Fan Mail

So many people are eating “healthy” and still seeing high blood sugar, and it’s confusing, frustrating, and exhausting. In this episode, we break down why nutrient-dense foods can still spike glucose, the difference between healthy eating and blood sugar balance, and what actually matters for glucose stability. You’ll learn how food structure, pairing, stress, sleep, culture, and metabolism all play a role.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Take Control of Your Diabetes

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18758708 Thu, 26 Feb 2026 18:00:00 -0800 1744 26 full false The Meal Plan Strategy That Actually Works in Latino Homes The Meal Plan Strategy That Actually Works in Latino Homes Send us Fan Mail

In this episode, I break down why meal plans fail in real life, and how to build a meal plan that actually works and is made for real life.. even weekends!

This isn’t about cutting carbs or fearing tortillas. It’s about building a structure that fits your real life and your real food.

I’ll also share the meal plan I created for people who are tired of starting over every Monday. It's flexible, culturally inclusive, and actually sustainable.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

The Healthy Latina Method

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Apply to my nutrition program

Support the show

]]> Send us Fan Mail

In this episode, I break down why meal plans fail in real life, and how to build a meal plan that actually works and is made for real life.. even weekends!

This isn’t about cutting carbs or fearing tortillas. It’s about building a structure that fits your real life and your real food.

I’ll also share the meal plan I created for people who are tired of starting over every Monday. It's flexible, culturally inclusive, and actually sustainable.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

The Healthy Latina Method

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18713490 Thu, 19 Feb 2026 14:00:00 -0800 1627 25 full false The Reality Behind Why You’re Not Losing Weight The Reality Behind Why You’re Not Losing Weight Send us Fan Mail

If you’ve been “doing everything right” and the scale still won’t budge, this episode is for you.

Most people assume weight loss stalls because they’re not disciplined enough. As a dietitian, I’ll tell you the truth: that’s rarely the reason. More often, it’s the approach, not the person.

In this episode, we unpack why eating less and trying harder often backfire, what’s actually holding your body back, and why nourishment and structure matter more than restriction. I also share my personal journey with recent weight loss postpartum. If this hits close to home, join me and let's chat!

The Healthy Latina Method Meal Plan:

https://hsydietitian.mysamcart.com/meal-plan

Support the show

]]> Send us Fan Mail

If you’ve been “doing everything right” and the scale still won’t budge, this episode is for you.

Most people assume weight loss stalls because they’re not disciplined enough. As a dietitian, I’ll tell you the truth: that’s rarely the reason. More often, it’s the approach, not the person.

In this episode, we unpack why eating less and trying harder often backfire, what’s actually holding your body back, and why nourishment and structure matter more than restriction. I also share my personal journey with recent weight loss postpartum. If this hits close to home, join me and let's chat!

The Healthy Latina Method Meal Plan:

https://hsydietitian.mysamcart.com/meal-plan

Support the show

]]> Anna Rios Buzzsprout-18632728 Thu, 05 Feb 2026 15:00:00 -0800 1624 24 full false Is Food Political??? Is Food Political??? Send us Fan Mail

In this episode, we sit with a deceptively simple question: Is food political?
From the oils we argue about to the guidelines we’re told to trust, we explore how food became a battleground, and what that means for the way we eat, think, and judge ourselves and others.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

The Healthy Latina Method

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

In this episode, we sit with a deceptively simple question: Is food political?
From the oils we argue about to the guidelines we’re told to trust, we explore how food became a battleground, and what that means for the way we eat, think, and judge ourselves and others.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

The Healthy Latina Method

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18593017 Thu, 29 Jan 2026 15:00:00 -0800 1836 23 full false Full Fat Dairy, Low-Fat, or Dairy-Free: What’s Best? Full Fat Dairy, Low-Fat, or Dairy-Free: What’s Best? Send us Fan Mail

Is dairy actually inflammatory? Should you be choosing full-fat, low-fat, or non-dairy?

In this episode, I break down dairy and talk through the pros and cons of full-fat dairy, low-fat dairy, and dairy-free options, without fear-mongering. I cover every option and how it fits into health, digestion, budget, and their environmental impacts.

If you’ve ever felt confused about which choice is best for you, this episode will help you feel confident choosing what actually supports your body and your life.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

Is dairy actually inflammatory? Should you be choosing full-fat, low-fat, or non-dairy?

In this episode, I break down dairy and talk through the pros and cons of full-fat dairy, low-fat dairy, and dairy-free options, without fear-mongering. I cover every option and how it fits into health, digestion, budget, and their environmental impacts.

If you’ve ever felt confused about which choice is best for you, this episode will help you feel confident choosing what actually supports your body and your life.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18556304 Thu, 22 Jan 2026 18:00:00 -0800 1605 22 full false The New Dietary Guidelines: Disaster or Distraction? The New Dietary Guidelines: Disaster or Distraction? Send us Fan Mail

The new Dietary Guidelines for Americans are out, and if you’ve been seeing hot takes about butter, tallow, protein, alcohol, and “real food,” you’re not alone. In this episode, I break down what actually changed, what didn’t, and why so much of the internet is either celebrating or panicking.

We’ll talk about:

What the guidelines really say about saturated fat, butter, and animal fats
Why the alcohol recommendations quietly shifted
The mixed messaging around protein, ultra-processed foods, and “moderation”
Who these guidelines are actually written for—and who they’re not

As a dietitian, I’ll separate evidence from headlines and help you understand whether these guidelines are a true disaster… or just another distraction from what actually matters for your health.

Tune in for nuance, context, and a reality check you won’t get from a viral post.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Recipes & blog

TikTok

E-books

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

The new Dietary Guidelines for Americans are out, and if you’ve been seeing hot takes about butter, tallow, protein, alcohol, and “real food,” you’re not alone. In this episode, I break down what actually changed, what didn’t, and why so much of the internet is either celebrating or panicking.

We’ll talk about:

What the guidelines really say about saturated fat, butter, and animal fats
Why the alcohol recommendations quietly shifted
The mixed messaging around protein, ultra-processed foods, and “moderation”
Who these guidelines are actually written for—and who they’re not

As a dietitian, I’ll separate evidence from headlines and help you understand whether these guidelines are a true disaster… or just another distraction from what actually matters for your health.

Tune in for nuance, context, and a reality check you won’t get from a viral post.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18514171 Thu, 15 Jan 2026 09:00:00 -0800 1661 21 full false Mexican Food Myths with Areli Gutierrez, MS, RD, LD from Food Culture Curious Mexican Food Myths with Areli Gutierrez, MS, RD, LD from Food Culture Curious Send us Fan Mail

Join registered dietitian Areli Gutierrez and me as we break down popular Mexican food myths and share our experiences working as dietitians in the healthcare field. Areli is the founder of Latina Kidney Dietitian LLC, and she expertly navigates the complexities of kidney care while passionately advocating for the inclusion of cultural foods. Learn more about nutrition and culture through her podcast, Food Culture Curious.

Follow her on:

Instagram @foodculturecurious
Tiktok@foodculturecurious
FB group Food Culture Curious Dietitians

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Recipes & blog

TikTok

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

Join registered dietitian Areli Gutierrez and me as we break down popular Mexican food myths and share our experiences working as dietitians in the healthcare field. Areli is the founder of Latina Kidney Dietitian LLC, and she expertly navigates the complexities of kidney care while passionately advocating for the inclusion of cultural foods. Learn more about nutrition and culture through her podcast, Food Culture Curious.

Follow her on:

Instagram @foodculturecurious
Tiktok@foodculturecurious
FB group Food Culture Curious Dietitians

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

TikTok

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18380383 Thu, 18 Dec 2025 09:00:00 -0800 2536 20 full false Decolonize Your Diet: What Does It Mean? Decolonize Your Diet: What Does It Mean? Send us Fan Mail

In this episode, I talk about what decolonizing our food actually means, how colonization changed Mexican eating traditions, examples of indigenous Mexican foods, and why going back to our Indigenous ingredients can feel so good for our bodies.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

TikTok

E-books

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

In this episode, I talk about what decolonizing our food actually means, how colonization changed Mexican eating traditions, examples of indigenous Mexican foods, and why going back to our Indigenous ingredients can feel so good for our bodies.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18338122 Thu, 11 Dec 2025 09:00:00 -0800 1771 19 full false Why Diets Fail (& What Actually Works) Why Diets Fail (& What Actually Works) Send us Fan Mail

Most people think they’re failing their diet..but the truth is, the diet is failing them. In this episode, I break down why 95% of diets don’t last, the psychology behind the all-or-nothing cycle, and how restriction keeps you stuck restarting every Monday.

As a Mexican-American dietitian, I also talk about why so many diets disconnect us from our cultural foods and how to rebuild a healthy relationship with eating without giving up tortillas, arroz, frijoles, or the flavors we grew up with.

If you’re tired of feeling “good” all week and “off-track” by the weekend, this episode is your permission to break up with toxic diet culture for good.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

Most people think they’re failing their diet..but the truth is, the diet is failing them. In this episode, I break down why 95% of diets don’t last, the psychology behind the all-or-nothing cycle, and how restriction keeps you stuck restarting every Monday.

As a Mexican-American dietitian, I also talk about why so many diets disconnect us from our cultural foods and how to rebuild a healthy relationship with eating without giving up tortillas, arroz, frijoles, or the flavors we grew up with.

If you’re tired of feeling “good” all week and “off-track” by the weekend, this episode is your permission to break up with toxic diet culture for good.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18294992 Thu, 04 Dec 2025 05:00:00 -0800 1973 18 full false What is Disordered Eating and Do I Have it? What is Disordered Eating and Do I Have it? Send us Fan Mail

This episode dives into the quiet but widespread reality of disordered eating. You’ll hear why so many women struggle in silence, what disordered eating actually looks like, and what shapes our relationship with food. Understanding these patterns can help people improve their relationship with food and finally meet their nutrition goals instead of failing diet after diet. If you’ve ever wondered, “Is this normal?” or felt guilt, shame, or stress around food, this episode will help you understand your experience with compassion and clarity.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

This episode dives into the quiet but widespread reality of disordered eating. You’ll hear why so many women struggle in silence, what disordered eating actually looks like, and what shapes our relationship with food. Understanding these patterns can help people improve their relationship with food and finally meet their nutrition goals instead of failing diet after diet. If you’ve ever wondered, “Is this normal?” or felt guilt, shame, or stress around food, this episode will help you understand your experience with compassion and clarity.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18220523 Thu, 20 Nov 2025 09:00:00 -0800 1782 17 full false Navigating Holiday Eating with Mindfulness Navigating Holiday Eating with Mindfulness Send us Fan Mail

The holidays are meant to be joyful, but for many people, they also bring stress and guilt around food. In this episode, I share how to navigate holiday eating with mindfulness and compassion while breaking free from the restrict and binge cycle and the food scarcity mindset.

Learn why it is normal to crave more food or notice body changes this time of year, and feel empowered to make better choices. You will walk away with practical tips to enjoy your favorite cultural foods, let go of guilt, and find peace at the table, one holiday plate at a time.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

The holidays are meant to be joyful, but for many people, they also bring stress and guilt around food. In this episode, I share how to navigate holiday eating with mindfulness and compassion while breaking free from the restrict and binge cycle and the food scarcity mindset.

Learn why it is normal to crave more food or notice body changes this time of year, and feel empowered to make better choices. You will walk away with practical tips to enjoy your favorite cultural foods, let go of guilt, and find peace at the table, one holiday plate at a time.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18181869 Thu, 13 Nov 2025 10:00:00 -0800 1921 16 full false Breastfeeding Part 2: What Helps, What Works & Nourishing Your Milk Supply Breastfeeding Part 2: What Helps, What Works & Nourishing Your Milk Supply Send us Fan Mail

In this episode, I share practical solutions for common breastfeeding challenges like weaning off nipple shields, improving latch, and boosting milk supply, plus when to seek help from a lactation consultant. I also dive into nourishing foods that support lactation, including oats, caldos, and traditional Mexican atoles that promote hydration, relaxation, and the let-down reflex.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

In this episode, I share practical solutions for common breastfeeding challenges like weaning off nipple shields, improving latch, and boosting milk supply, plus when to seek help from a lactation consultant. I also dive into nourishing foods that support lactation, including oats, caldos, and traditional Mexican atoles that promote hydration, relaxation, and the let-down reflex.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18144234 Thu, 06 Nov 2025 10:00:00 -0800 2176 15 full true The Side of Breastfeeding That Isn't Talked About The Side of Breastfeeding That Isn't Talked About Send us Fan Mail

Breastfeeding is often described as “natural,” but that doesn’t mean it comes easily. In this episode, I share my own breastfeeding journey as a first-time mom! From the unexpected challenges and painful moments to the small wins that kept me going.

We’ll talk about:
What I wish someone had told me before I started
The most common struggles new moms face and what’s normal
How nutrition, mindset, and support can make a big difference
The importance of finding the right lactation consultant

Whether you’re currently breastfeeding, planning to, or simply want to feel less alone in your postpartum journey, this episode is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

Breastfeeding is often described as “natural,” but that doesn’t mean it comes easily. In this episode, I share my own breastfeeding journey as a first-time mom! From the unexpected challenges and painful moments to the small wins that kept me going.

We’ll talk about:
What I wish someone had told me before I started
The most common struggles new moms face and what’s normal
How nutrition, mindset, and support can make a big difference
The importance of finding the right lactation consultant

Whether you’re currently breastfeeding, planning to, or simply want to feel less alone in your postpartum journey, this episode is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-18102471 Thu, 30 Oct 2025 10:00:00 -0700 2013 14 full false Dayami's Wild and Beautiful Birth Story Dayami's Wild and Beautiful Birth Story Send us Fan Mail

In this episode, I’m sharing one of the most personal and transformative experiences of my life! From the anticipation and emotions leading up to labor, to the unexpected turns that led to my C-section, I take you through all the challenges that led me to meet my baby girl, Dayami.

Labor is different for everyone, and we have to expect the unexpected. I hope this episode helps you feel seen, empowered, and encouraged in your own journey.

Grab a cozy drink, take a deep breath, and join me as I open up about the birth that changed my life forever. 💕

Support the show

]]> Send us Fan Mail

In this episode, I’m sharing one of the most personal and transformative experiences of my life! From the anticipation and emotions leading up to labor, to the unexpected turns that led to my C-section, I take you through all the challenges that led me to meet my baby girl, Dayami.

Labor is different for everyone, and we have to expect the unexpected. I hope this episode helps you feel seen, empowered, and encouraged in your own journey.

Grab a cozy drink, take a deep breath, and join me as I open up about the birth that changed my life forever. 💕

Support the show

]]> Anna Rios Buzzsprout-18064010 Thu, 23 Oct 2025 10:00:00 -0700 2714 13 full false Nutrition for Our Elders: Helping Parents & Abuelos Eat Well Nutrition for Our Elders: Helping Parents & Abuelos Eat Well Send us Fan Mail

Caring for our parents and abuelos isn’t easy—especially when it comes to food and health. In this episode, I share my personal experience supporting my dad after his Parkinson’s diagnosis and dive into realistic, culturally familiar nutrition strategies for our elders. From balancing plates for diabetes to making heart-healthy swaps for high cholesterol, you’ll learn practical tips to help your loved ones eat well, feel their best, and enjoy the foods they love—without taking away culture or comfort.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

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Apply to my nutrition program

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]]> Send us Fan Mail

Caring for our parents and abuelos isn’t easy—especially when it comes to food and health. In this episode, I share my personal experience supporting my dad after his Parkinson’s diagnosis and dive into realistic, culturally familiar nutrition strategies for our elders. From balancing plates for diabetes to making heart-healthy swaps for high cholesterol, you’ll learn practical tips to help your loved ones eat well, feel their best, and enjoy the foods they love—without taking away culture or comfort.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-17750802 Thu, 28 Aug 2025 12:00:00 -0700 1930 12 full false Eating Healthy on a Budget: Save Money While Nourishing Your Body Eating Healthy on a Budget: Save Money While Nourishing Your Body Send us Fan Mail

Think eating healthy means spending more money? Think again! In this episode, I share practical tips to make nutritious eating affordable and realistic for every budget. You’ll learn my top 5 tips on how to stretch your grocery dollar without sacrificing flavor or culture. Tune in to learn how you can eat well, feel good, and save money — all at the same time!

Get the link to my meal planning e-book mentioned in this episode down below!

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

Think eating healthy means spending more money? Think again! In this episode, I share practical tips to make nutritious eating affordable and realistic for every budget. You’ll learn my top 5 tips on how to stretch your grocery dollar without sacrificing flavor or culture. Tune in to learn how you can eat well, feel good, and save money — all at the same time!

Get the link to my meal planning e-book mentioned in this episode down below!

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-17712631 Thu, 21 Aug 2025 13:00:00 -0700 1845 11 full false Pregnancy: Nutrition Throughout the Trimesters Pregnancy: Nutrition Throughout the Trimesters Send us Fan Mail

Pregnancy changes everything—including your nutritional needs. In this episode, we walk through each trimester, breaking down what your body needs most and how to meet those needs without stress or perfectionism. Learn how to hydrate, nourish, and support your body with flexibility and grace—while honoring cravings, culture, and comfort foods. Whether you’re thinking of getting pregnant, newly pregnant, or nearing your due date, this episode is here to help you feel nourished, confident, and supported.

My favorite prenatal supplement brands are Mega Foods, New Chapter, and Ritual.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

Pregnancy changes everything—including your nutritional needs. In this episode, we walk through each trimester, breaking down what your body needs most and how to meet those needs without stress or perfectionism. Learn how to hydrate, nourish, and support your body with flexibility and grace—while honoring cravings, culture, and comfort foods. Whether you’re thinking of getting pregnant, newly pregnant, or nearing your due date, this episode is here to help you feel nourished, confident, and supported.

My favorite prenatal supplement brands are Mega Foods, New Chapter, and Ritual.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-17671911 Thu, 14 Aug 2025 10:00:00 -0700 1835 10 full false Pregnancy: Body Image, and The Unexpected for a First-Time Mom (PART I) Pregnancy: Body Image, and The Unexpected for a First-Time Mom (PART I) Send us Fan Mail

Let’s talk about the side of pregnancy that no one prepares you for — the raw, unfiltered, and deeply emotional journey of growing a human. In this episode, I’m opening up about the surprises that hit me as a first-time mom, even as a dietitian — from wild symptoms no one warned me about to the unexpected need to see a prenatal dietitian myself.

I also get real about body image during pregnancy — the mental load of watching your body change in ways you can’t control, the struggle of clothes not fitting, and how to navigate body image.

Stay tuned for PART II next week! :)

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

Let’s talk about the side of pregnancy that no one prepares you for — the raw, unfiltered, and deeply emotional journey of growing a human. In this episode, I’m opening up about the surprises that hit me as a first-time mom, even as a dietitian — from wild symptoms no one warned me about to the unexpected need to see a prenatal dietitian myself.

I also get real about body image during pregnancy — the mental load of watching your body change in ways you can’t control, the struggle of clothes not fitting, and how to navigate body image.

Stay tuned for PART II next week! :)

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-17630664 Thu, 07 Aug 2025 09:00:00 -0700 2103 9 full false Is a Plant-Based Diet Really That Great? Is a Plant-Based Diet Really That Great? Send us Fan Mail

Curious about going plant-based but not sure if it’s worth it? In this episode, I break down the real health benefits of a plant-based diet, clear up confusion around protein, and explain the difference between “plant-based” and “vegan.” I also share practical tips to get started—without going all-in or breaking the bank. Backed by research and rooted in cultural foods you already love. Topics include:

Why people go plant-based (health, environment, culture)
Blood sugar, heart health & inflammation benefits
Common myths about plant-based protein
Is it expensive?
How to ease in without the all-or-nothing mindset

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

Curious about going plant-based but not sure if it’s worth it? In this episode, I break down the real health benefits of a plant-based diet, clear up confusion around protein, and explain the difference between “plant-based” and “vegan.” I also share practical tips to get started—without going all-in or breaking the bank. Backed by research and rooted in cultural foods you already love. Topics include:

Why people go plant-based (health, environment, culture)
Blood sugar, heart health & inflammation benefits
Common myths about plant-based protein
Is it expensive?
How to ease in without the all-or-nothing mindset

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-17594449 Thu, 31 Jul 2025 09:00:00 -0700 2135 8 full false The Truth About Tortillas: Corn and Flour The Truth About Tortillas: Corn and Flour Send us Fan Mail

This Mexican-American dietitian is bringing all the facts and science to break it all down for you. In today's episode, we will cover:

Brief history of corn and flour tortillas
Why are tortillas seen as bad?
Nutrition breakdown (carbs, calories etc)
Ingredients to look for
Which tortillas to choose
How many tortillas can I eat?

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me:

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Send us Fan Mail

This Mexican-American dietitian is bringing all the facts and science to break it all down for you. In today's episode, we will cover:

Brief history of corn and flour tortillas
Why are tortillas seen as bad?
Nutrition breakdown (carbs, calories etc)
Ingredients to look for
Which tortillas to choose
How many tortillas can I eat?

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me:

Subscribe to my Email list

Apply to my nutrition program

Support the show

]]> Anna Rios Buzzsprout-17554553 Thu, 24 Jul 2025 09:00:00 -0700 1916 7 full false Is Canola Oil Toxic and Which Oils Are Best? Is Canola Oil Toxic and Which Oils Are Best? Send us Fan Mail

In this episode, we unpack the growing fear around canola oil and other seed oils. Is canola oil really toxic or inflammatory? We dive into the science behind omega-6 and omega-3 fatty acids, inflammation, and what the research actually shows. You'll learn about smoke points, processing methods, and how the dose, frequency, and context play an important role. Plus, we talk about how nutrition misinformation can harm underserved communities and contribute to disordered eating.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Send us Fan Mail

In this episode, we unpack the growing fear around canola oil and other seed oils. Is canola oil really toxic or inflammatory? We dive into the science behind omega-6 and omega-3 fatty acids, inflammation, and what the research actually shows. You'll learn about smoke points, processing methods, and how the dose, frequency, and context play an important role. Plus, we talk about how nutrition misinformation can harm underserved communities and contribute to disordered eating.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Anna Rios Buzzsprout-17517699 Thu, 17 Jul 2025 10:00:00 -0700 1814 6 full false Mindful Eating: Healing Your Relationship With Food Mindful Eating: Healing Your Relationship With Food Send us Fan Mail

The most significant step you can take to start healing your relationship with food is practicing mindful eating. In this episode, we will talk about:

What is Mindful eating?
Why should we practice mindful eating?
How mindfulness can help improve your relationship with food
How to practice mindful eating

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Send us Fan Mail

The most significant step you can take to start healing your relationship with food is practicing mindful eating. In this episode, we will talk about:

What is Mindful eating?
Why should we practice mindful eating?
How mindfulness can help improve your relationship with food
How to practice mindful eating

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Anna Rios Buzzsprout-17481085 Thu, 10 Jul 2025 10:00:00 -0700 1805 5 full false Understanding Stress and Emotional Eating Understanding Stress and Emotional Eating Send us Fan Mail

Daily life stressors and the current political environment can trigger stress and emotional eating. Let's talk about how stress influences our food choices, how to recognize our coping mechanisms, and why stress eating happens.

Understanding where your stress is coming from and how you navigate it can help you overcome and improve your eating habits.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Send us Fan Mail

Daily life stressors and the current political environment can trigger stress and emotional eating. Let's talk about how stress influences our food choices, how to recognize our coping mechanisms, and why stress eating happens.

Understanding where your stress is coming from and how you navigate it can help you overcome and improve your eating habits.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Anna Rios Buzzsprout-17445310 Thu, 03 Jul 2025 10:00:00 -0700 2031 4 full false How to Eat a Balanced Mexican Diet How to Eat a Balanced Mexican Diet Send us Fan Mail

In today’s episode, we will cover:

What makes a meal healthy?
Food as energy and types of food groups
How to balance your Mexican plate
Easy tips to eat healthier Mexican food
How mentality is everything

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Send us Fan Mail

In today’s episode, we will cover:

What makes a meal healthy?
Food as energy and types of food groups
How to balance your Mexican plate
Easy tips to eat healthier Mexican food
How mentality is everything

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Anna Rios Buzzsprout-17392375 Thu, 26 Jun 2025 12:00:00 -0700 2024 3 full false Is Mexican Food Unhealthy? Is Mexican Food Unhealthy? Send us Fan Mail

Is Mexican food unhealthy? Why is it looked down on? Understanding why Mexican food is perceived this way helps us make peace with our food and reconnect with our cultura. In this episode, we’re digging into the roots and truth behind why Mexican food is demonized.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Send us Fan Mail

Is Mexican food unhealthy? Why is it looked down on? Understanding why Mexican food is perceived this way helps us make peace with our food and reconnect with our cultura. In this episode, we’re digging into the roots and truth behind why Mexican food is demonized.

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Anna Rios Buzzsprout-17355526 Thu, 19 Jun 2025 12:00:00 -0700 1829 2 full false Bienvenidos: My Story, My Roots, and Why I Started This Podcast Bienvenidos: My Story, My Roots, and Why I Started This Podcast Send us Fan Mail

Welcome to the very first episode of Healthy Simple Mexican Dietitian— where cultura meets wellness. I'm your host, Anna Rios, a Mexican-American registered dietitian, recipe developer, and content creator. In this introductory episode, I’m sharing my story — from growing up in a first-gen household to becoming an RD, leaving my clinic job, and building a career rooted in culture, food, and community.

I’ll also give you a sneak peek at what to expect from this podcast:
✨ Culturally rooted nutrition guidance
✨ Busting myths and sharing what truly works
✨ Decolonizing wellness + intuitive eating
✨ Conversations about healing, identity, and self-compassion

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Send us Fan Mail

Welcome to the very first episode of Healthy Simple Mexican Dietitian— where cultura meets wellness. I'm your host, Anna Rios, a Mexican-American registered dietitian, recipe developer, and content creator. In this introductory episode, I’m sharing my story — from growing up in a first-gen household to becoming an RD, leaving my clinic job, and building a career rooted in culture, food, and community.

I’ll also give you a sneak peek at what to expect from this podcast:
✨ Culturally rooted nutrition guidance
✨ Busting myths and sharing what truly works
✨ Decolonizing wellness + intuitive eating
✨ Conversations about healing, identity, and self-compassion

Whether you're here to reconnect with your roots, find food freedom, or learn how to nourish yourself without shame — this podcast is for you.

Make sure to subscribe, leave a review, and share this episode with someone who’d love it. Gracias por estar aquí 💛

Stay connected with me!

Subscribe to my Email list

Support the show

]]> Anna Rios Buzzsprout-17327725 Thu, 12 Jun 2025 14:00:00 -0700 2470 1 full false