Healthy Simple Mexican Dietitian
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. Episodes cover diabetes prevention and management, plant-based nutrition, and practical tips to eat better without losing your culture. The podcast aims to make listeners feel seen, supported, and inspired to take charge of their health journey.
Episodes
Roots, Recipes & Resilience: The Stories Behind Our Plates (with Chef Odie, author of Provecho)
Send us Fan MailIn 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
Oils I Actually Recommend as a Dietitian (and How to Use Them)
Send us Fan MailFrom 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
Can You Lose Weight Eating Tortillas, Arroz, and Frijoles?
Send us Fan MailIf 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, a
Lies You’ve Been Told About Mexican Food (& The Truth!)
Send us Fan MailFor 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 You
Why Blood Sugar Spikes Even if You're Eating "Healthy"
Send us Fan MailSo 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 m
The Meal Plan Strategy That Actually Works in Latino Homes
Send us Fan MailIn 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&a
The Reality Behind Why You’re Not Losing Weight
Send us Fan MailIf 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 hol
Is Food Political???
Send us Fan MailIn 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 💛S
Full Fat Dairy, Low-Fat, or Dairy-Free: What’s Best?
Send us Fan MailIs 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 ch
The New Dietary Guidelines: Disaster or Distraction?
Send us Fan MailThe 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 fa
Mexican Food Myths with Areli Gutierrez, MS, RD, LD from Food Culture Curious
Send us Fan MailJoin 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
Decolonize Your Diet: What Does It Mean?
Send us Fan MailIn 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 f
Why Diets Fail (& What Actually Works)
Send us Fan MailMost 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
What is Disordered Eating and Do I Have it?
Send us Fan MailThis 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
Navigating Holiday Eating with Mindfulness
Send us Fan MailThe 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 ma
Breastfeeding Part 2: What Helps, What Works & Nourishing Your Milk Supply
Send us Fan MailIn 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.Wh
The Side of Breastfeeding That Isn't Talked About
Send us Fan MailBreastfeeding 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 startedThe most common struggles new moms face and what’s normalHow nutrition
Dayami's Wild and Beautiful Birth Story
Send us Fan MailIn 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 f
Nutrition for Our Elders: Helping Parents & Abuelos Eat Well
Send us Fan MailCaring 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 tip
Eating Healthy on a Budget: Save Money While Nourishing Your Body
Send us Fan MailThink 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 mea
Pregnancy: Nutrition Throughout the Trimesters
Send us Fan MailPregnancy 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 pre
Pregnancy: Body Image, and The Unexpected for a First-Time Mom (PART I)
Send us Fan MailLet’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 duri
Is a Plant-Based Diet Really That Great?
Send us Fan MailCurious 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
The Truth About Tortillas: Corn and Flour
Send us Fan MailThis 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 tortillasWhy are tortillas seen as bad?Nutrition breakdown (carbs, calories etc)Ingredients to look forWhich tortillas to chooseHow many tortillas can I eat?Whether you're here to reconnect with your roots, f
Is Canola Oil Toxic and Which Oils Are Best?
Send us Fan MailIn 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 abo
Mindful Eating: Healing Your Relationship With Food
Send us Fan MailThe 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 foodHow to practice mindful eatingWhether you're here to reconnect with your roots, find food freedom, or learn
Understanding Stress and Emotional Eating
Send us Fan MailDaily 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
How to Eat a Balanced Mexican Diet
Send us Fan MailIn today’s episode, we will cover:What makes a meal healthy?Food as energy and types of food groupsHow to balance your Mexican plateEasy tips to eat healthier Mexican foodHow 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
Is Mexican Food Unhealthy?
Send us Fan MailIs 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 sham
Bienvenidos: My Story, My Roots, and Why I Started This Podcast
Send us Fan MailWelcome 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 cult
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