Nourishing Weighs - Kelly Jo Zellmann, Registered Dietitian

11/24/2022

Wishing you all a very Happy Thanksgiving!

09/14/2022

𝘿𝙞𝙙 𝙮𝙤𝙪 𝙠𝙣𝙤𝙬 𝙩𝙝𝙚𝙧𝙚 𝙞𝙨 𝙖 𝙩𝙝𝙞𝙣𝙜 𝙘𝙖𝙡𝙡𝙚𝙙 “𝙉𝙤𝙣-𝘾𝙤𝙣𝙨𝙚𝙣𝙨𝙪𝙖𝙡 𝘿𝙞𝙚𝙩𝙞𝙣𝙜”?

Were you put on a diet at a young age with the goal of trying to lose weight by your parents?

I’ve worked with many women who were put on diet plans at a very young age with the goal of weight loss by their well-meaning parents. By no means is this about shaming parents who have done this, rather it’s about the impact and problems that result from it. There’s actually research out of the University of Minnesota called The Project EAT (Eating Among Teens and Young Adults) research if you want to read more on this here: https://www.sph.umn.edu/research/projects/project-eat/results/

Because children aren’t capable of understanding and consenting to a food restrictive plan and rules, there are many ramifications that may result and that I help clients work through. These can include:

❌"Non-consensual dieting" at an early age disrupts basic autonomy.

❌It sends a harmful message that their body can't be trusted around food and there is something wrong with their body.

❌When denied from food, hunger can become scary and confusing. Children may eat to uncomfortable fullness when food is available, and they may lose the ability to connect with what hunger and fullness feels like.

❌It's not uncommon for kids in this situation to hide or sneak food, especially forbidden foods.

If this was part of your upbringing, please know that ~ Healing is Possible and that’s why I do the work I do! Also, if you have been a "consensual dieter" as an adult for many years, you may also experience some of these same effects.

Please know:

🦋It is possible to make peace with food and your body.

🦋It is possible to trust yourself again around food.

🦋It is possible to respect your body and treat it with kindness versus hatred.

Remember, it takes time and patience to replant the seeds of self-trust and nurture them with grace, kindness, and self-compassion.

Curious to know how you can start making peace with food or your body? DM me today to set up a free Clarity Call to discuss where you're at and what steps you can take towards making peace with food and your body.

08/26/2022

On the fence about whether or not working with me would be a good fit?

5 reasons to Book a FREE "Coffee with Kelly Jo" clarity call today:

1. How often do you get to just chat with someone about your relationship with food & your body without feeling like you're being judged or interrupted?

My passion is working with women just like you! Before becoming a dietitian, I struggled with my relationship with food and my body, so I know how hard it is. But, I also know how possible it is to truly make peace with food and your body! I support my clients every step (and bite) along their unique journey. This isn’t a cookie cutter approach like other programs and plans out there. You are the only expert of your body and change doesn’t happen overnight.

2. I’m not the food police! Don’t worry, I am not going to judge anyone or tell you what to eat or what not to eat. There is SO much more to wellness than just food or weight, and weight does NOT equal health. So, if your doctor (or someone else) has told you that you need to lose weight in order to be healthy, tell them to go fly a kite and book a call😊.

3. Why not? What do you have to lose other than more time and energy, and maybe even money if you’re still bouncing around trying different weight loss plans. Or, thinking I’ll try that once I lose a little bit of weight first… then I’ll make peace with food. (Warning – diet culture thinking here).

4. There’s absolutely 𝐍𝐎 obligation. I’m not pressuring anyone into buying anything. In fact, I hate pushy salespeople myself! I just love helping women transform their relationship with food and their body because everyone deserves it, and everyone has it within them. Sometimes, it just takes some time and a little help rediscovering your own intuitive voice and to be able trust yourself again around food.

5. I like coffee (and you don't have to:), but I’d love to talk to YOU and get to know what your struggles are and how I can help you!😊. You'll leave with at least 1-2 tips (maybe more:) that you can start using today to help you with your relationship with food and your body.

So, what’s holding you back if you’re on the fence? Messaged me if you'd like to talk!

08/25/2022

𝓣𝓱𝓮 𝓢𝓾𝓷 𝔀𝓲𝓵𝓵 𝓒𝓸𝓶𝓮 𝓸𝓾𝓽 𝓣𝓸𝓶𝓸𝓻𝓻𝓸𝔀…

Do you remember that song from Annie, “Tomorrow?” Well, I couldn’t help thinking about that while I was writing this post about trust.

You see, 𝐓𝐫𝐮𝐬𝐭 seems to be one of the toughest things many of my clients struggle with.

Like, how to trust yourself and your own intuition versus being influenced by others and relying on external sources for validation.

Whether it’s about making food choices or feeling confident that you can eat something and trust that it will be ok. (Ie – one or two cookies and not the whole package).

𝑰𝒔 𝒕𝒉𝒊𝒔 𝒚𝒐𝒖?

If so, you are not alone. I know it's hard to take a leap and believe you do have the power within you to trust yourself after maybe even years of not trusting yourself.

Self-trust is like the sun inside you. Every time you rely on others or external sources (ie – diets, food plans, social media influencers, etc…) instead of yourself, it becomes cloudier. And, over time, your self-doubt, indecisiveness and fear of failure can create quite a storm within you.

However, the good news is that the sun 𝐈𝐒 still there and it 𝐖𝐈𝐋𝐋 come out again as you work on rebuilding and reawakening your self-trust.

You can learn to let go of the desire to rely on others and listen and honor your own intuition.

It seems simple, but the first steps to rebuilding self-trust are to become more in tune with your body and your emotions.

Start by asking yourself:

💕𝑾𝒉𝒂𝒕 𝒘𝒐𝒖𝒍𝒅 𝒊𝒕 𝒍𝒐𝒐𝒌 𝒍𝒊𝒌𝒆 𝒕𝒐 𝒔𝒆𝒆 𝒘𝒊𝒔𝒅𝒐𝒎, 𝒗𝒂𝒍𝒊𝒅𝒂𝒕𝒊𝒐𝒏, 𝒂𝒏𝒅 𝒕𝒓𝒖𝒕𝒉 𝒇𝒓𝒐𝒎 𝒘𝒊𝒕𝒉𝒊𝒏 𝒚𝒐𝒖𝒓𝒔𝒆𝒍𝒇?

💕𝑾𝒉𝒂𝒕 𝒂𝒎 𝑰 𝒇𝒆𝒆𝒍𝒊𝒏𝒈 𝒓𝒊𝒈𝒉𝒕 𝒏𝒐𝒘?

💕𝑾𝒉𝒂𝒕 𝒅𝒐 𝑰 𝒏𝒆𝒆𝒅 𝒕𝒐𝒅𝒂𝒚?

💕𝑾𝒉𝒂𝒕 𝒇𝒆𝒆𝒍𝒔 𝒓𝒊𝒈𝒉𝒕 𝒇𝒐𝒓 𝒎𝒆 𝒂𝒕 𝒕𝒉𝒊𝒔 𝒎𝒐𝒎𝒆𝒏𝒕?

Being by journalling on these questions and see what you discover. Remember, there is no right or wrong answers and get curious without self-judgement.

And, remember the sun will come out again… maybe tomorrow!🌞

⭐️⭐️⭐️Save this post for when you feel you can’t trust yourself.

08/19/2022

Stressing about Back to School? Turn that Stress into Success with a plan and that includes nourishing meals and snacks!

First off, head over to Tidy Tammy Organizes and check our her week long Back to School Tips this week to get you organized and today’s tips for simplifying meal planning.

I’m going to share my Top 5 tips here as well!

1. It all starts with taking time to plan. Start by making a list of your family’s favorite meals. Be sure to include different types of meals ~ crockpot, pastas, Mexican, soups, salads, casseroles, etc…

2. Then, start plugging those meals in a calendar (monthly if you can) and compare to your activity schedule (which, you hopefully have done with Tammy’s help😊). Start with 4-5meals/week so that it allows for eating out or ordering in, traveling to events, etc…

3. Make your list of groceries and staple stock items and snacks. Don’t forget simple breakfast ideas such as muffins, egg muffins, burritos, cereals, sandwiches, etc…

4. Delegate helpers in the kitchen ~ from putting away groceries, cutting up produce, coming up with ideas, and helping prepare meals! Kids can help and it’s a great way to get them cooking in the kitchen!

5. Plan for nights off! Breakfast for supper, leftovers, or make your own sandwich/soup are easy ways to take a night off from cooking!

What are your family's favorites meals and/or kitchen hacks once school's back in session?

Feel free to share below👇

08/17/2022

Feeling guilty after eating a great meal?

Maybe you went out to dinner with friends and enjoyed being with good company and enjoying delicious food - that you didn’t have to cook – bonus😊! But, sometime during the meal you started to feel ashamed because you kept on eating ALL the food on your plate. It was so good you just couldn’t stop. You really enjoyed it, but, afterwards, you started beating yourself up with thoughts of “I shouldn’t have ate ALL of that,” “that was WAY too much for just one meal,” or “why didn’t I just box up half of it up for tomorrow?”

Can you relate?

Well, guess what, once upon a time (long before I became a dietitian), I let feelings of guilt and shame rule my life.

And, you know what? It wasn’t very fun or enjoyable.

Always worrying about what others were thinking of me and what I looked like or what I was or wasn’t eating (and at the time, I wasn’t eating “enough”). I was com-batting thoughts like if I actually ate normal I wasn’t eating “right,” because it was definitely “too much” (in my mind), and I would definitely gain weight.

Are you with me?

Do you have similar thoughts or feelings and can’t seem to let them go? It’s so easy to get caught up in “what others think,” and/or judging yourself for how much you ate that it ruins your own sense of who you are and smashes your happiness and joy.

Is this you?

If it is, I’m here to tell you that:

👊You 𝗖𝗔𝗡 let go of shame and guilt.

👊You 𝗖𝗔𝗡 enjoy that whole entire meal out with friends, family or your husband and not feel guilty.

👊You 𝗖𝗔𝗡 feel confident and comfortable with your food choices and in your body.

👊It is possible to stop letting other people influence your food choices and feelings about yourself.

Want to know how?

First, it takes courage. Courage to say, “𝙚𝙣𝙤𝙪𝙜𝙝 𝙞𝙨 𝙚𝙣𝙤𝙪𝙜𝙝 .” My happiness is worth more than my misery of letting other people and diet culture influence my own desires and eating pleasures.

Second, it takes 𝘵𝘪𝘮𝘦 and 𝘱𝘢𝘵𝘪𝘦𝘯𝘤𝘦.

Sometimes, honoring your body’s hunger, fullness, and satisfaction cues can take time to recognize and reconnect with, especially if they’ve been ignored for many years.

Third, sometimes you can’t do it on your own. And, that’s OK! That’s what I’m here for! I help support women just like you reconnect with their body’s intuitive wisdom and voice.

Need more support on how to let go of guilt and shame around food and your body?

Message me today to learn more about my Crave program and how it can help you finally break free from the feelings of guilt and shame so that you can live your most unapologetic and Joy- filled life!

08/16/2022

I'm feeling happy and excited that my private facebook group is growing! And, to celebrate I'm doing a giveaway!

If you join the group and comment on the post (in the group) on the giveaway, you'll be entered to win a a FREE 60-minute coaching session or a copy of the book, Intuitive Eating for Every Day after we reach 100 members (we're close at 96)!

So, if you haven't joined and are curious, now's a great time!

Link in the comments below👇.

08/04/2022

Hey everyone!

I've been sharing a lot about cravings in my private fb group this week and I'm excited to be offering a sneak peak into what coaching with me might look like!

Would you like to have Coffee with Kelly Jo and talk about how you can “Conquer Your Cravings” on a FREE Strategy Call?

I’m opening up 5 spots this month for anyone that is interested in a free strategy call to dive deeper into understanding how your cravings may be getting in the way of you achieving food freedom and explore the steps you can take now to conquer your cravings.

During this 20 minute call we’ll:

👉Discuss how cravings may be interfering with your life and what you’ve tried in the past to manage them.

👉Identify 1-2 take strategies you can implement right now to help calm your cravings without feeling deprived or restricted.

👉Walk away feeling empowered to be able to confidently conquer your cravings so that you feel more confident and content around all foods.

Interested? Reply with "CRAVINGS" below and I'll reach out to set up our call!

07/05/2022

There’s (a lot) more to that permission piece I talked about last week…

It’s called “𝘶𝘯𝘤𝘰𝘯𝘥𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘱𝘦𝘳𝘮𝘪𝘴𝘴𝘪𝘰𝘯” to eat.

How many times have you said or thought to yourself, “I really shouldn’t be eating this,” or “I’ll start my diet tomorrow?” What if instead. you gave yourself full permission to eat whatever food it is you’re wanting and by doing so it would allow you to experience the full taste and effect of the food in your body.

When you're able to eat what you desire without the fear of losing control because you know (and 𝙩𝙧𝙪𝙨𝙩) that you can have the food whenever you want, the food loses its power and excitement. Then, you can start to pay closer attention and ask yourself questions like:

𝘿𝙤 𝙄 𝙧𝙚𝙖𝙡𝙡𝙮 𝙡𝙞𝙠𝙚 𝙩𝙝𝙚 𝙩𝙖𝙨𝙩𝙚 𝙤𝙛 𝙩𝙝𝙞𝙨 𝙛𝙤𝙤𝙙?

𝘿𝙤 𝙄 𝙡𝙞𝙠𝙚 𝙝𝙤𝙬 𝙩𝙝𝙞𝙨 𝙛𝙤𝙤𝙙 𝙛𝙚𝙚𝙡𝙨 𝙞𝙣 𝙢𝙮 𝙗𝙤𝙙𝙮?

𝙒𝙤𝙪𝙡𝙙 𝙄 𝙘𝙝𝙤𝙤𝙨𝙚 𝙩𝙤 𝙚𝙖𝙩 𝙩𝙝𝙞𝙨 𝙛𝙤𝙤𝙙 𝙖𝙜𝙖𝙞𝙣 𝙞𝙣 𝙩𝙝𝙞𝙨 𝙢𝙖𝙣𝙣𝙚𝙧?

Giving yourself unconditional permission to eat also suppresses the deprivation backlash that is associated with every new diet you may start. It places value on your emotional health and takes morality out of eating. Ie - you are not “bad” for eating an ice cream cone!”

It also increases your flexibility with your food choices by allowing you to choose what exactly it is you want to eat based on your physical and emotional health.

So, when was the last time you licked and savored an ice cream cone and enjoyed it like a child?

If you’re too busy worrying about all the rules of what you should or shouldn’t be eating, you might miss out on so many other opportunities to enjoy life!

Don’t let permission hold you back!

Need more support on how to give yourself permission and stop the war with your body so you can enjoy life before it melts? Get in touch with me today for a free 15 minute consultation to learn more about my Crave program and how it can help you finally break free from the rules of dieting and live your most joyful life!

07/04/2022

06/30/2022

I’ve been talking ALOT about this with some of my clients recently…

There seems to be a common thread of being successful in most other areas of their life (ie – careers, families, etc…). But they just can’t seem to feel in control or confident in themselves around food or their body.

The missing link might even be the not so secret something you can relate to and a big barrier between why you can’t seem to conquer the cravings or break up with dieting in pursuit of weight loss and finally make peace with food.

Want to know what it is? Can you guess?

It’s called “permission.”

Permission to eat what you want, when you want, and how much you want! Read that again as many times as you need to!

Sounds simple, right? Or are you feeling like no way, I can’t do that? I’d eat the whole bag of chocolates or the entire jar of cookies.

Do you continue to avoid, omit, or restrict certain foods out of fear? Fear of gaining weight. Fear of losing control. Fear of being “unhealthy?”

Here’s the thing, you have the intuitive wisdom inside you. It just may not be something you have trusted for a long time. Instead, you’ve relied on what you “think” you should or shouldn’t be eating and from the stories you tell yourself.

Imagine feeling FREE to eat what you want, when you want and how much you want without the fear or guilt. And you will feel more confident by doing it!

Drop an emoji👇 if you want to learn more about how you CAN make peace with food and increase your food confidence through my signature program Crave, by giving yourself permission today!