https://kristawilliamsonrd.com/

Krista Williamson, RD, Windsor, ON (2025)

02/20/2025

Health isn’t always about doing more 🤎

Somewhere along the way, we’ve lost sight of what truly supports our health. The best “wellness hack” isn’t another supplement, another strict rule, or another hour at the gym - it’s coming back to the simple things that nourish us deeply: nutrient-dense food, rest, movement we enjoy, connection with ourselves and others.

Maybe today, we start small. 🕊️

A deep breath.
A nourishing meal.
A moment of stillness.

Because a healthy well-being isn’t found in extremes—it’s built in the quiet, consistent choices that honour both our bodies and our minds. 🫶🏽

02/05/2025

LET’S TALK ABOUT IT 👇🏽

Inflammation is our body’s natural way of healing ❤️‍🩹. It rushes to protect us when we get injured, sick or stressed. (Sort of like a fire alarm signalling our immune system to take action)

🚨 But what happens when the fire alarm never turns off?

When inflammation sticks around too long - whether it’s from chronic stress, poor sleep, or ultra-processed diets - it shifts from healing to harming. Chronic inflammation is linked to everything from fatigue and joint pain to heart disease and metabolic disorders. It’s like a small fire 🔥 in the background, slowly affecting our health.

So how do we create balance? 🤍 By supporting our bodies with lifestyle choices that help us feel good!

🌿 Anti-inflammatory habits:

✔️ Nourishing with nutrient-dense foods as often as possible like fruits, vegetables, whole grains, legumes, nuts, seeds, plant proteins, fatty fish, oils and avocado.

✔️ Prioritizing quality sleep 💤

✔️ Stress management (breath work, therapy, gentle movement)

✔️ Hydration (including tea 🫖!)

✔️ Daily movement and interrupting sedentary time🚶🏻‍♀️

✔️ Connection, joy, laughter

The key is not perfection - it’s awareness. You don’t need to overhaul your lifestyle over night. SMALL, mindful shifts toward anti-inflammatory habits can make a world of difference in how you feel each day! 🤗

02/04/2025

HOW?👇🏽

🥑 Nourish your body with foods that make you feel good! There is a direct connection between what we eat and how we feel. (I’m thinking you’ve already noticed this?) Providing enough calories, protein, fibre, vitamins, minerals, antioxidants, etc. helps our bodies to function optimally and feel our best. Aim for 3 different colours per meal!

💧Hydrating well is one of the simplest and most powerful things you can do for your body! It aids in digestion and the transportation of nutrients, supports circulation, detoxification, and so much more. If you think plain water sucks, feel free to add some flavour to make it more enjoyable and to help you drink more.

😍 Movement should be enjoyed - if it feels like punishment - it probably won’t last. And whoever said that walking doesn’t count is lying.

🧠 The gut-brain axis is the communication network between our gut and brain and it plays a major role in our mood, cognition, digestion, and overall health. We can support our gut by eating more fibre and prebiotics (bananas, oats, garlic, onions, legumes), as well as probiotics (yogurt, kefir, sauerkraut, kimchi, miso).

📵 Speaking from personal experience, reducing screen time has had an even greater positive impact than I’d expected. Set a timer or a plan to intentionally stop the scrolling - maybe even right now as you read this 😆 - and instead use the time to fill up your cup by doing something for YOU 🤎

Which one can you focus on this week?!

01/14/2025

INSTAGRAM VS. REALITY 👇🏽

🗡️ Let’s face it, social media can be a double-edged sword, especially when it comes to nutrition.

On one side, we get inspired by beautifully curated meals, unique recipe ideas, and the latest food trends.

On the other side, it can create extreme, unrealistic expectations and a lot of unnecessary guilt.

Here’s the truth: healthy eating is NOT about perfection. It’s not about eating only “clean” foods, drinking half your body weight of water, and eliminating all sugar, gluten, seed oils, and joy. It’s about nourishing your body in a way that works for you — your lifestyle, your preferences and your health goals.

🌀 Instagram’s version of healthy eating often showcases:

👉🏽 flawless, colourful, styled plates
👉🏽 diets that promise quick results
👉🏽 a one-size-fits-all approach
👉🏽 lifestyles that look beautiful but are not practical or realistic

🌟 Reality check, true healthy eating is:

✔️ balanced, realistic, and flexible
✔️ inclusive of all food groups
✔️ listening to your body, honouring your hunger and fullness cues and making choices that feel good
✔️ not perfectly curated - sometimes it’s messy, sometimes it’s simple, but most importantly it’s nourishing

Remember that it’s okay for your meals to look different than what you see online. Health is not one size fits all - and every body has unique needs!

Instead, set your focus on what really matters - that your diet is for YOU - enjoyable, realistic, and supportive of your well-being 🥰✨

Drop your thoughts below! ⬇️

12/31/2024

Are you tired of dieting?

Restricting yourself? Wasting money on supplements and deprivation programs? Feeling stressed / overwhelmed about nutrition? Constantly thinking about food?

You don’t have to live a lifestyle that doesn’t support your peace - even if it has been your normal. There is another way.

Balance is:
🍦Putting thought into your food decisions to nourish your body well, without being so restrictive that you miss out on enjoyable food.
⚖️ Flexible - because life is unpredictable. Balance allows you to vary your diet in response to your appetite, mood, schedule or location.
🤍 Fuelling your body with nutrient-dense foods to promote physical health, while recognizing that health is multifaceted and your mental, social, and spiritual health are important too.

If living healthier is on your goal list, let 2025 be the year you stop looking for a quick fix 🫶🏽. Let it be the year you slow down and respect the process. Let it be the year you devote to feeling your best not just physically - but mentally and spiritually too. Day by day, step by step, little by little. 🤍

12/24/2024

We are feeling ready to share our littlest big secret…

We are halfway to becoming a family of 6! 🤗

If I’m honest, sharing this news comes with a lot of excitement and some anxiousness too. But we are trusting and believing this time will be different.

Our baby girl will have 2 big brothers on Earth and 1 big brother in heaven to watch over her and protect her ✨ - and we are awaiting her arrival in May! 🎀

To my current clients: we will continue sessions as usual until the end of April/start of May and then I anticipate being back mid to late fall.

To future clients: aim to book your sessions as early as possible to give us time for any follow-ups, as needed!

We wish all who celebrate a very Merry Christmas and happy holiday!!

Love, The Williamsons 🤍

11/11/2024

WHY THIS MATTERS 👇🏽

🙃 If you aren’t happy or satisfied with the foods you’re eating, you’re less likely to continue eating them.

🚨 This is why diets often fail.

Especially restrictive ones! Because they’re often lacking in either sustenance or satisfaction - or both.

Diets tell you WHAT to eat, which often overlooks what your body actually WANTS to eat.

💃🏽 My goal is helping clients find nourishing, balanced meals that they actually enjoy that make them feel their best (physically and emotionally)!

WHAT MAKES A MEAL SATISFYING?

🍽️ A balance of macronutrients (carbohydrates, protein and fat)

🤎 Pleasure / flavour / enjoyment

🥰 Environment - could be a quiet space or your favourite music on, eating with others or alone, good conversation, eating outdoors, having a picnic, etc.

🧘🏻‍♀️ Mindfulness - actually paying attention to the food you’re eating, thinking about where the food came from or how it was made, turning off distractions, looking at your food, slowing down.

You deserve to feel satisfaction from food! 🤍

10/29/2024

The goal is nourishing happy, healthy children with a positive food relationship. ☺️

But in order to do that, we have to take the power away from food and teach them how to self-regulate.

🧙 *There are circumstances where the switch which could be helpful: such as in young children or for a child with a food allergy!

BUT if you are only utilizing these swapping strategies as a way to police and control your older child’s sugar intake in fear they’ll eat too much - you’re not giving your child a chance to learn to live with/around sugar or candy.

👻 The goal is to take these foods off the pedestal and neutralize them. To be a role model and help teach your child’s self-regulation. To allow your child to make eating mistakes and allow them to learn from it.

Yes, parents can moderate - like setting designated eating times versus allowing grazing on candy all day, but try to refrain from being the food police 👮🏻 leaving your child with the message that they can’t be trusted.

🎃 Halloween can be SUCH a great opportunity for kids to learn about mindfulness, moderation and balance!!

Thoughts, comments, questions?!
Comment below or DM me!

09/26/2024

You are worthy, you are enough, and sometimes doing less is the greatest form of self-care. 🫶🏽

09/17/2024

Life’s too short to avoid the fries 🍟!

Balance is 🔑 to becoming the healthiest version of you! It’s about creating a lifestyle that nurtures your body, mind and spirit.

Food is not meant to taste like anxiety - food is meant to be ENJOYED!

Thank you to my clients who allow me to show them another way - away from restriction and deprivation to nourishment, enjoyment and balance.

That’s really all I have to say today 😂. Hoping this gets to the person who needed it today! 🫶🏽

09/09/2024

🌼 Your body is unique to you. Your tastebuds are unique to you. Your resources are unique to you. Your job demands and schedule are unique to you. Your family, friends and support system are unique to you.

Here’s the thing: no matter what diet culture says, there is no one-size-fits all with nutrition. You need to find what works best for YOU - your body, tastebuds, resources, schedule and system.

All foods can fit into a balanced diet - some in bigger portions more often 🍓🥕🥬🍉🫐 and others in smaller portions less often. 🍟🍩🧁

[[**Just to be clear, I’m not saying it’s *wrong* to drink a protein coffee or eat a lettuce wrap - I’m saying that you don’t HAVE TO do those things to be healthy.]]

Health is not a one way street! ⚠️

09/05/2024

Let me know if these truths resonate with you!

In a world where we are bombarded with extreme opinions and quick fixes, it’s easy to feel overwhelmed. But here’s the truth: health isn’t about extremes. It’s about balance, mindfulness, and compassion.

Health is a journey. It’s the sum of our daily choices, our mindset, and how we feel. No single food will make or break your health on its own - no matter what diet culture says.

Let’s prioritize nourishment and peace over perfection 💛.

Krista Williamson, RD

02/20/2025

02/05/2025

02/04/2025

01/14/2025

12/31/2024

12/24/2024

11/11/2024

10/29/2024

09/26/2024

09/17/2024

09/09/2024

09/05/2024

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